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7 Things Girls Who Work Out In The Morning Do

If you regularly work out in the morning, give yourself a high-five: you’re part of an elite club of early risers and probably share a few of these habits…

1. Setting a totally non-negotiable bedtime

The new episode of How to Get Away with Murder airs at 10pm? You won’t be watching. You need to be in bed by 9:30 and asleep by 9:42 if you want to make that dawn gym class.

2. Hitting the hay in workout clothes

Because workout pants are comfy and it saves time while getting ready to leave the house.

3. Treating your bed like hot lava when your alarm goes off

As much as you love your morning workouts, when your alarm goes off you realise just how much you appreciate your comfy pillows. So you jump out of bed as fast as you can before hitting “snooze.” The only way to do it is to rip the Band-Aid off.

READ MORE: 4 Early Morning Moves You Can Do In Your Bedroom

4. Always having mini toiletries in your bag

If you get ready in a change room five days a week, you’ve got to keep your essentials on hand. And at some point, you simplify your beauty routine to a level that would make de-cluttering guru Marie Kondo proud. Suck it, giant make-up bag.

5. Showing up for work with wet hair

Somehow the change room blow-dryers are all taken and you’ve got four minutes to make it to work on time. Either you master your French-braiding skills or just accept that your hair might still be damp and stringy in your morning meeting. It’s not a sign of laziness; it’s a badge of honour.

6. Wanting to eat all of the breakfast

You can devour your oats in record time after a good morning workout, then want a snack 20 minutes later. Saving your lunch for lunchtime is a daily struggle.

7. Feeling like Kanye all day

You’ve finished 20 burpees and conquered some squats before most people wake up. It’s going to be a damn good day!

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Burn More Kilojoules At The Gym — Without Doing Any Extra Exercise

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You’re doing your 60 minutes of moderate-intensity exercise most days, but the scale hasn’t budged in weeks. The solution? Don’t do more exercise – just change how you do it.

The amount of fat you burn during exercise is determined by your weight, age, gender and the amount of muscle mass you have, says Catherine Viljoen, a biokineticist at Virgin Active SA. So there’s no one-size-fits-all approach that’s guaranteed to work, but a few adjustments will go a long way.

Hit The HIIT

High-intensity interval training (HIIT) is a great way to jolt your metabolism into action. “By alternating between high- and low-intensity training, you burn more kilojoules,” explains Viljoen. “An example of a cardio interval would be one minute of step-ups or star jumps interspersed with two minutes of brisk walking. Ensure you build up a good sweat and increase your breathing and heart rate.”

Flex That Muscle

Another way to up your burn: introduce strength training. A kilo of muscle burns more energy than a kilo of fat, meaning muscular people typically have a higher resting metabolic rate. So if you’ve lost muscle mass as you dropped kilos, it’s time to start rebuilding.

Should You Eat Before Training?

According to Gina Fourie, who has a BSc in dietetics, postgraduate in dietetics and BSc medical honours in exercise science, you should only eat before a high-energy workout, not a medium one. If your workout’s going to be intense, you’ll need the extra energy to sustain you, but if you’re not pushing yourself to the edge of endurance, you don’t need the extra kilojoules – especially if you want to metabolise fat.

What About A Post-Workout Snack?

Recovering muscles need fuel and protein. Prepare a healthy meal or snack, such as a banana with a little peanut butter, to have straight after the workout – this will also prevent you from grabbing a takeaway on your way home.

Thinking About having a C-section Delivery? First See this article.

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Past few decades, the rate of cesarean sections has been increasing worldwide. sections rates higher than 10 to 15 percent. Uganda in the five years preceding the survey took place in health facilities and of those delivering at various health facilities, 3 percent of births were delivered by cesarean sections.

Sounds kind of great, right? You get to pick the day, swan in, avoid the pain of labor then leave with a brand-new baby.

But wait: You do realize that C-sections are still major surgery, right?

Why so high?

It’s true that the rate of C-section has skyrocketed in the past few decades and this is due to lots of reasons.

A major one? Women are, well, unhealthier than they have been in the past, thanks to obesity and its related health problems, from diabetes to high blood pressure to joint issues. “In women with a body mass index of 45 for example, the C-section rate can be as high as 50 percent,” said Ray.

Another reason, sadly, is the current medical/legal environment, where there’s a trend of physicians being sued for performing C-sections too late. The result? More physicians will jump at doing a C-section out of fear of legal repercussions. “You never hear of a doctor being sued for doing a C-section too early,” said Ray.

Finally, there’s that lifestyle factor. Technically, babies can be safely delivered anytime after 37 weeks, so some hospitals may invite moms to choose the date-especially if they’re just sick and tired of being pregnant. Or, maybe it’s the doctor who will be out of town when mom is due. It’s also true that some hospitals have a culture that’s more supportive of doing C-sections.

“There are many reasons,” said Ray, “but it’s also important to realize that a C-section also involves risk for the patient, along with monetary risk-they’re higher cost-and also could impact your future fertility or how you deliver in the future.”

Recovery also tends to be tougher: In women who delivery vaginally, most feel like themselves again after a couple of weeks, compared to a full six weeks for someone who’s had a C-section.

Reasons a C-section might be for you…

At the same time, there are many good reasons to have a C-section-but they might not be what you think.

“It is absolutely best to have a vaginal delivery in cases where there is no problem with actually doing so,” said Ritah an experienced nurse and midwife.

So if you’re petite and your baby isn’t? Not a medically indicated reason, since even a petite woman can have plenty of room in her pelvis-although your doctor will likely check to make sure. Or what if if your baby is stubbornly late? Still not a reason.

But say your baby is in any position other than head down-that’s one major reason to deliver via C-section. Others include:

  • Physical abnormalities, like hydrocephalus where a baby has a large head. But it’s worthwhile to note that not every abnormality instantly means a C-section, and that includes things like congenital heart defects.
  • Fetal heart rate. If your baby’s heart rate tracing becomes abnormal, doctors may order a C-section immediately.
  • Stalled labor. This is when your body just doesn’t want to go into full-blown labor, despite doctors’ best efforts.
  • Special situations, which could include the placenta covering the cervical opening or if the mother has had a prior C-section or uterine surgery that could make vaginal delivery more risky. Still, even if you had a C-section before, that doesn’t always mean you’ll automatically need a C-section for your next baby.

C-section or not?

Even as the rate of C-section has gone up, the medical reasons for having a C-section haven’t according to research. So medical organizations are taking notice. If they are for any reason that is not medically indicated, that becomes a poor quality measure for the hospital.

Even as the OB/GYN field is working on reining in the high rate of C-sections-and their risks-there’s one thing women can do too. “The number-one way to minimize risk for C-section is for women to optimize their health prior to a planned pregnancy,” quote by Nurse Solomon. “That’s the single most important thing to be as healthy as you can entering pregnancy. If you have poor health, especially as it relates to obesity and the health problems that come with it, you have a higher risk of C-section and a higher risk of a worse outcome for both you and your baby.”

We can help you make the best decision, just submit in your request for interest.

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Remember if your feel served you can consider making us a donation to help us continue this service and pay for the website space.

Thank you so much

-Your Nurse Solomon

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Still Staggering which birth control method to use? – Read this Article

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Not quite ready to have a baby?

There’s a solution for that.

Today’s birth control options include everything from the tried-and-trusted pills to new LARCs, or long-acting reversible contraception, of which there are three varities: intrauterine devices, or IUDs; implants such as Nexplanon; and injections like Depo Provera.

While all of them do the job of helping to prevent pregnancy, each also comes with its own pros and cons. Which is why there’s no one size fits all when it comes to birth control.

Contraception really is very personal, What doesn’t work for your friend or someone you know may be great for you.

Your safest birth control option

First of all, what everyone should know is that some birth control options can increase your risk for a cardiovascular event, especially if you have a personal or family history of blood clots in the legs or lungs or if you have had migraines with an aura.

A very small number of women can have a genetic predisposition to blood clots that doesn’t come to light until they start on birth control. So if you’ve just begun taking birth control and suddenly notice swelling and/or pain in just one leg—that isn’t related to trauma or another cause you can identify—you may have a clot that will need to be treated by a doctor. If you develop shortness of breath too, it could be a pulmonary embolism, a potentially life-threatening situation where the clot has traveled up the leg into a lung. So get to an emergency room right away.

For certain individuals, there are also some special concerns when it comes to birth control. Read on:

If you’re a runner or athlete:

Those who are interested in Depo-Provera, a birth control shot that’s administered by your doctor’s office every three months, should talk to their doctor about the risk of bone loss. “Depo-Provera has long since been known to cause bone loss in women,” said Ray.

However, pregnancy also causes bone loss. So doctors and patients together need to judge what’s the acceptable risk, says Ray. Athletes too tend to be at less risk for bone loss since a balanced diet and weight-bearing exercise are bone-building activities.

Some athletes may be more concerned with another side effect of the injection: weight gain. (It’s also a risk with the implant Nexplanon.) But most reports say that if you continue to stick to a balanced diet and at least 30 minutes of exercise three to five times a week, you can avoid this.

If you’re overweight or obese:

Certain birth control options such as Depo-Provera and Nexplanon (as mentioned above) can increase your risk for gaining weight, so you may want to talk to your doctor about other options, especially if you’re working hard to lose weight.

Depo-Provera’s additional risk for bone loss should also be a worry for Caucasian women who are overweight or obese and tend to lead a sedentary lifestyle, since all of those are already risk factors for poor bone health.

If you’re heavier, you also have a higher likelihood of failure on Depo-Provera, said Ray: “In other words, you may become pregnant.”

But to help avoid that, your doctor could prescribe a higher dose—giving an additional injection if needed. “That’s part of the individualization that’s so necessary in everything we do in medicine now,” said Ray.

If you have or have had cancer:

Doctors don’t prescribe birth control for any woman who has or has had any hormonally active cancer—such as breast cancer. But anyone with cancer also has a higher risk for blood clots, another reason not to also add birth control—with its own risk for clots—on top of that.

But one good thing in the fight against cancer? The Mirena IUD has been shown to be very effective not just at birth control but also in treating precancers and cancers of the endometrium, or the lining of the uterus. It also can help with the pain of endometriosis since it essentially stops your periods.

If you are at risk for depression:

Hormones help regulate mood, so it makes sense that being on birth control can help balance your mood—or could make moods worse. For example, certain birth controls could cause worsening of depression over time.

A couple really good things about birth control

Although you should be cautious of the side effects of birth control, as with any medication, there are some really great side effects too. Here’s one: If you suffer from acne, birth control pills can help control the hormone androgen, which could help reduce acne and improve skin. But it’s not guaranteed—certain pills can also make acne worse.

And for anyone who hates having their period—which is probably the majority of us, if not all of us—the Mirena IUD can stop periods. Period. “And it may seem strange, but it’s OK to do that,” said Ray. “And most women report that it’s glorious, especially if they suffered from heavy bleeding previously.”

But no matter the risk or the benefit, it all goes back to that idea of individualized care. “We don’t want any woman to rule out something that could potentially be very beneficial for them because of something they’ve heard that may not be relevant for them at all,” said Ray. “So always talk to your nurse.”

Want more advice? Send us a note. Check the chat button on your bottom right corner of your computer or just button of your phone screen.

Hoping This Article Serves You well.

Remember if your feel served you can consider making us a donation to help us continue this service and pay for the website space.

Thank you so much

-Your Nurse Solomon

_+256 706 011489_ 20180627_145254

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