Healthcare

When to prioritize rest over working out

At 6 a.m you hear your alarm ring, you have 2 choices: Either put it to snooze and get extra sleep or get up and do your workout. Which option is the ideal one?

With limited hours in a day, it’s no big surprise that we regularly feel compelled to pick between rest and a workout for the few hours that we have to ourselves. Yet, for our wellbeing and satisfaction, one should get enough rest while fitting in workouts a few times each week between family, friends, work and all that is left of your other obligations. And there are other circumstances when it should be quite obvious that rest is better than a workout. Read on:

1. You feel like you have a cold: Follow the “above-your-neck rule” — if all your symptoms are above your neck (runny nose or sneezing), you can do low- to moderate-intensity exercise, but if your symptoms are below your neck (chest congestion, fever, etc.), rest.

2. I’m tired: Dragging yourself out of bed on these days is just counter-productive. Working out on these days puts your already stressed body under more stress and that is of no use at all! Light movement can be helpful in getting your energy levels up, but skip the high-intensity stuff.

3. I don’t even have time for lunch: There is always something left to do and sometimes you do not have that hour for lunch. But that does not mean you starve yourself. It definitely will not help you at your next workout. So take the time out and grab a bite of something nutritious.

4. My knee (or other body part) hurts: That’s a sure sign that your body wants rest. You will gain nothing from pushing yourself at this point; plus your injury will not heal itself! Do something light if you must, which doesn’t use that particular part of your body.

5. I work out hard every day: For your body to perform optimally and respond to the intensity of your workouts, you need to also give it time to recover ever so often. If not your body does not have the time to heal itself and you will tend to plateau

Reference:

http://www.huffingtonpost.in/entry/should-i-exercise-or-get-a-little-extra-sleep-ask-healthy-living_us_56464eebe4b045bf3def13ae

http://fitbottomedgirls.com/2017/02/when-to-prioritize-rest/

7 Things You Need To Know About Ovarian Cancer

The first step to fighting any illness is to understand it – and the best time to understand it is even before someone we know is diagnosed with it! Ovarian cancer is often referred to as silent killer because the symptoms are vague and many women are often diagnosed at an advanced stage.

As ovarian cancer is becoming more and more common among women today, here are 5 things you need to understand about Ovarian Cancer.

1. Get your symptoms checked with your doctor.

Some common symptoms are abdominal pain, bloating, feeling full too soon and always feeling like you have to use the restroom. While these are very common symptoms for other diseases as well, it is better to be safe and consult a doctor in case you find these symptoms very often.

2. Young women are rarely affected

Ovarian cancer does not affect young women – even when it does happen it is very exceptional and mostly women under 40 are safe from the disease.

3. Family history

If anyone in your family, especially a close family member has had ovarian cancer, the risk of you having the disease is significantly higher.

4. Regular gynecologic exams

Although there is not reliable screening test for finding out if you have ovarian cancer, regular exams by your doctor helps catch any symptoms early on and increase the chance of spotting it early on.

5. Maintaining a healthy weight

Overweight women are more likely to develop ovarian cancer as opposed to their peers. Maintaining a healthy weight reduces your risk by a significant amount!

6. Permanent birth control is protective

Tubal ligation or having your tubes tied and hysterectomy (removing uterus without removing ovaries) reduces the risk of having ovarian cancer by one-third.

7. Diagnosis early on increases survival rates

When ovarian cancer is diagnosed at an early stage, 90% of women are likely to survive than when it is diagnosed at a later stage.

Reference links

http://www.prevention.com/health/what-every-woman-needs-to-know-about-ovarian-cancer

5 Things Your Skin is Trying to Tell You

Despite skin being the largest organ in our body, it is also perhaps one of the most ignored! Agreed we use expensive creams and serums to make sure our skin shines and glows but are we actually paying attention to what our skin is telling us about our health?
If your skin is showing any of these symptoms, it might be reason for you to make some changes or consult a doctor.

1. Dry Skin
Dry skin does not just mean that you need more moisturizer – dry skin can also be because you are not getting enough water! In some cases, dry itchy skin can also be a sign of more serious skin diseases and it is best to get this checked.
2. Chin and Jawline Acne
Chin and jawline acne for women maybe a lot more worrying than just preventing you from having clear skin – this acne could be an indicator of some hormonal imbalance or a symptom that you have PCOD. Adult acne is also caused when you are really stressed and some lifestyle changes can definitely help fix this!

3. Unusual hair growth on skin
Facial hair on your skin is definitely a pain but make sure it is not a symptom of PCOS! Genetics and hormones definitely play a big role in hair growth but if you also have other symptoms of PCOD like not losing weight or irregular periods, the hair growth on your
skin might be pointing to some other problems.

4. White patches
If you find small white patches appearing on your skin it is best to get it checked with a doctor. Do not ignore these patches because they are linked to a number of disorders and could also be a condition called Vitiligo that affects the pigment of your skin.
5. Dark skin under your eyes
Dark skin under your eyes and puffy eyes can be something as simple as lack of sleep – However, if this is not the case it could also be that you are not getting enough nutrients or drinking water.

References
https://www.bustle.com/articles/182434-11-things-your-skin-is-trying-to-tell-you-about-your-health

Cancer does not have a face until it’s yours or someone you know!

We have all heard a lot about cancer and the impact it can have on someone’s life. We have heard stories of survivors, stories of those who fought and stories of those who have lost to the disease.

However, one question that we all constantly have is “How do I support someone who is diagnosed with cancer?” Our intentions maybe in the right place but sometimes we don’t know where to begin or how to approach the person or how to actually help them out.

On World Cancer Day, let’s make the lives of the ones we love who are diagnosed with cancer a little easier by letting them know they are not alone – Here are ways in which you can support them!
1. Deal with your own feelings first
It is incredibly hard to realize that someone you love and care about is diagnosed with cancer – first pause and reflect on how you are feeling because the last thing that you want to do is overwhelm someone who is already going through a lot.

2. Learn whatever you can about the diagnosis
Understand what exactly it is that they are going through – talk to the doctor if you can, read about it or talk to other people who might have information. It is not advisable to push the person diagnosed for more information as they may not want to talk about it.

3. Always ask permission
Whether you want to visit them, or bring some friends over or even accompany them to the hospital make sure you first ask them if they are completely okay with it before doing it. Do not go over there uninvited because you never know what they are going through at that point.

4. Plan your schedule
Make sure you are flexible with your schedule so that you can take time out whenever they need you.

5. Don’t treat them differently
Remember they are a person before a patient – do not keep constantly talking about medication, hospital and diagnosis! Treat them like how you would treat them otherwise and remember that it is the best thing you can do for someone who is fighting Cancer.

Busting Leprosy Myths!

Get your facts right – “The biggest disease today is not leprosy but it is the feeling of being unwanted!”

Sometimes, social stigma can be harder than the condition itself and leprosy is a clear example of this.

Leprosy is a contagious disease that affects the skin, mucous membranes, and nerves, causing discoloration and lumps on the skin and in severe cases, disfigurement and deformities. It is one of those diseases which is not talked about often and it is perhaps because of this that there are many myths about leprosy that are perpetuated.

Here are some common leprosy myths – With World Leprosy Day just gone by, let’s vow to not just get more aware but also educate people and help eradicate these myths!
– Leprosy is not treatable
This is the biggest myth of it all – Once someone is diagnosed with leprosy it is definitely possible to treat the disease. It is only when people don’t approach a doctor immediately that the condition worsens but leprosy is definitely curable and can be done so when diagnosed and treated on time.

– Isolating people with leprosy
Leprosy is contagious – however what most people do not recognize is that once treatment for leprosy start, the risk of the disease being contagious is curbed. It then becomes very unnecessary to isolate someone with leprosy and it is nothing more than a mere ill-conceived notion.

– Leprosy can cause parts of your body to fall off
It is widely believed that leprosy can cause your fingers, toes and limbs to drop off – leprosy causes nerve damage which can lead to compromised sensory and motor functions in the body but this does not mean that leprosy causes these parts to fall off!

– Leprosy has been completely eradicated
No – leprosy is still a problem in the world and so is the social stigmas attached with it, which makes it difficult for people to approach doctors to get treated. It is only by fighting these prejudices that we will encourage more people to come forward and get treated for Leprosy.
– Leprosy affects only older people
Leprosy is caused by bacteria – Almost 95% of the world’s population is naturally immune to this bacterium but when the person is not immune, the bacterium develops into the disease. Leprosy usually has a longer incubation period which is perhaps why you would see many older people suffering from the disease but leprosy can affect a person irrespective of their age.

References:

https://www.lepra.org.uk/News/six-leprosy-myths-busted

Treating PMS to ensure your well-being

Bloating, weight-gain, mood-swings, food-cravings and no inclination to do anything? It is not too hard to guess that these relate to pre-menstrual symptoms. You don’t have to resign yourself to the fact that this is how it is going to be every time you experience PMS.

In fact, you can be happy and healthy through the month if you manage PMS better!

Here are some things you can do to treat PMS:

1. Cut down on stimulants
Cutting down on stimulants like tea, coffee, cigarettes can make a world of difference to your menstrual health. Try avoiding them completely when you are closer to your cycle to feel much better.

2. Stay Active
Getting at least 45 minutes of activity every day – this helps ease depression and anxiety which are two dominant symptoms during your PMS. By managing these symptoms with regular exercise you are indirectly empowering yourself to feel better during your cycle.

3. Eat Healthy
Avoid the temptation to binge on sugar or something fried even if you ‘feel’ like it – it’s only going to make you feel worse! Eat green vegetables, fruits and whole grains and cut back on sugar, fat and salt.

4. Relax
Taking some time off to relax and de-stress can help reduce PMS – spend some time without your gadgets, get a massage, stretch and even simply meditating for a few minutes can help you feel a lot better.

5. Monitor your dinner time
Making it a point to not eat too much close to your bedtime – your last meal for the day should be at least 3 hours before sleeping!

6. Take supplements
Consult with a physician and understand if you are deficient in any nutrient – Fixing this will go a long way in ensuring that you feel healthy and comfortable throughout and especially during your cycle.

7. Manage stress
Whether you are dealing with deadlines at work, a high pressure job or something at home that is stressing you out – make sure you spend some time to prioritize and solve the problems that are bothering you.

Reference:
http://www.everydayhealth.com/pms-photos/10-healthy-ways-to-manage-pms.aspx

5 Things You Can Do To Improve Your Health

Nobody wants to fall sick or stay in poor-health because this is one thing that has an impact on every other aspect of your life. We constantly read up on nutrition and fitness and health just to make sure that we can do our best to stay healthy. There are a lot of things you can do to stay healthy but what are the 5 things that you can do today that will help you improve your health?

Read on!

– Get Enough Sleep

This is not as easy as it seems – Getting enough quality sleeps means avoiding stimulants (alcohol, coffee et.), limiting gadget usage and also ensuring that you feel well rested when you wake up.

– Don’t Skip Breakfast

Eating breakfast is not just setting up for the rest of the day or breaking fast after a long break – Breakfast is also that meal of the day that fuels your metabolism! Having a hearty breakfast ensures that you are geared up for the day, that you don’t overeat your other meals and you also subsequently burn more calories through the day.

– Drink More Water

Drinking about 8 glasses of water a day can do a world of magic to your health. Water is great for a number of things relating to your health including digestion, nutrient absorption, skin hydration and detoxification as well. If you are not drinking enough water, now is the time to start!

– Get Regular Health Check-Ups Done

Prevention is better than cure and it is imperative to understand that you don’t wait until a problem is a pressing issue before taking care of it. Get regular health check-ups and physical examinations so that in case there is something wrong, you can address it immediately.

– Take care of your bone health

A lot of people these days suffer from a serious Vitamin D and Calcium deficiency. In the long run, this leads to poor bone health and this is not an issue you should be addressing once the problem has been created! Make sure your diet is rich in Calcium and Vitamin to ensure good bone health.

Reference :

https://www.realbuzz.com/articles/25-ways-to-improve-your-health/

5 Hygiene Tips You Just Cannot Ignore!

Wash your hands, keep your food covered and make sure you drink clean healthy water – I am sure this is not the first time you are listening to this! It does not matter how many times this has been said; one cannot reinforce enough how much hygiene is important for staying healthy.

Hygiene is the first step to good health – here are five non-negotiable lesser known hygiene checks to keep you in place!

1. Foot Care

Our feet are possibly the most ignored part of our body and we seldom pay a lot of attention to our feet – Remember to wash your feet properly, wear comfortable shoes and socks to keep feet clean. It is also really important to make sure that your shoes are the right fit and are maintained well!

2. Nail care

Did you know that keeping your nails short and healthy can keep germs at bay and reduces your risk of infection? Make sure you trim your nails regularly, clean them every day to ensure there is no dirt in between them and also moisturize your nails and cuticles to keep them soft!

3. Dental Hygiene

Brushing your teeth twice a day is essential to keep your teeth free of germs and flossing your teeth will also help remove food stuck in between your teeth. Not just your teeth – even the brush you use needs to be clean! So make sure you replace your toothbrush once every three months to stay hygienic.

4. Keep work spaces clean

You spend a large part of your day at your work desk and this is one of the major areas where germs and bacteria can breed! Make sure you use disinfectants to keep your desk space, mobile phones and laptops clean as infections can easily spread.

5. Washing your hands

This one cannot be said enough times! You must wash your hands before and after eating, after you use the restroom or even after you cough or sneeze. It is very useful to keep an alcohol based sanitizer with you handy so that you can always keep your hands clean.

Reference:

http://timesofindia.indiatimes.com/personal-hygiene-20-tips-for-better-personal-care/articleshow/17371587.cms

5 steps to cope with PCOS

Polycystic ovary syndrome (PCOS) has become a common disorder among women of reproductive age – common however does not mean that living or coping with PCOS is an easy task! PCOS not just affects a woman’s hormones but it also comes with a fair share of side-effects that include adult acne, weight gain, facial hair and sometimes even infertility.

However, here is the good news – adapting a healthy lifestyle and making some simple changes to your everyday habits can go a long way in managing PCOS and evading these side-effects.

1. Eat healthy

There is no substitute to fixing your relationship with food. Cut out foods that involve high amounts of carbohydrates, eliminate junk food and replace these with nutrient dense high fibre carbs or foods that contain lean protein and healthy fat.

2. Exercise

Incorporating some exercise into your day will go a long way in helping you by controlling insulin sensitivity, increasing frequency of ovulation and helping to keep cholesterol in check. Remember, weight loss is not the only goal!

3. Avoid stimulants

Any stimulant – it could be one (or two, or three) cups of coffee, a glass of alcohol or a smoke, although widely prevalent in lifestyles today is the worst thing to do for someone with PCOS. These stimulants increase insulin production and only make PCOS worse.

4. Manage stress

Learning to cope with PCOS involves not just the physical aspects but also learning to manage stress. PCOS often cause mood-swings, depression and stress which is why it is important to stay relaxed, calm and informed about these so that you can handle it better.

5. Stay organized

A large part of learning to live with PCOS involve planning – it could be planning to meet your doctor, planning to take regular tests, planning to eat healthy meals or planning to exercise daily. It is important to stay organized and plan these things ahead so that they don’t stress you out!

References:

http://attainfertility.com/article/pcos-diet-strategies

http://www.more.com/lifestyle/exercise-health/top-10-tips-living-pcos

14 Quick Winter Care Tips for Your Body

Winter is the season of longer hours of lazing in bed. Our body does not always welcome winter with a smile. Whipping winds, dry air and cold temperatures cannot really be friends with soft skin and frizz-free hair. If proper care is not taken, dry skin can be subjected to a lot of cracking and bleeding. If you think oily skin is better then, that’s not true. Oily skin usually requires special care during winters as well. It is not only the skin, but also the hair, nails and our overall health that required special care during winter.

Here we list a few interesting tips to take care of your body during the season.

1. We know it can be tempting, but it is better to stay away from hot showers. Instead use water at lukewarm temperature and then pat your skin dry with a towel (do not rub your towel hard on the skin).

2. Never forget to use a good winter body lotion after every shower. This will help in balancing the secretion of essential oils by the skin and also helps lock the necessary moisture.

3. Cracked heel is a common problem during this season. All you have to do is, soak your feet in warm water for 15 minutes and later scrub with a pumice stone. Lather it with some cream after that.

4. Dry lips can often tempt you into licking your lips. That’s the last thing your lips would want you to do. It’s better to carry a lip balm with a SPF of 15.

5. Adding 5-6 drops of tea tree oil to the water while bathing helps keep the skin soft and supple.

6. Get rid of dry scalp by massaging warm oil 2 hours before you have a hair wash and then rub your scalp with lemon just after you shampoo and wash it off.

7. Don’t shampoo more than 3 times a week and avoid hair dryers after a hair wash.

8. Ensure you buy make-up products that are oil-free and water-based.

9. Wear a scarf to lock the natural oil in your hair. This will help you stay away from dry, frizzy hair.

10. Make it a habit to wake up in the morning and blow your nose even if you don’t find the need to. If you’re nose is stuffy, do steam inhalation with eucalyptus oil.

11. If you feel too cold, start heating your legs first and then work upwards. It’s good to wear thick socks all the time if the weather is extreme.

12. It is better to avoid metal jewellery as they tend to be storehouses of cold temperatures.

13. Brittle nails are a common phenomenon during winters. Tackle this by coating your nails with a transparent nail polish.

14. Keep a bottle of non-medicated saline tears or ear-drops handy and use it to moisturise your eyes if you experience dryness in your eyes.

References:

http://www.stylecraze.com/articles/9-simple-winter-care-tips-for-oily-skin/

http://www.drfranklipman.com/12-tips-to-keep-skin-soft-and-glowing-in-winter/

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