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Exercise tips for pregnant women



Exercise tips for pregnant women

Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain and back pain, and it may make delivery easier. So, gear up ladies!

3 types of exercise to keep you fit and healthy

Brisk walking:

1. In pre-pregnancy, exercise levels were low, a quick stroll around the neighborhood is a good way to start.

2. This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.

Safety tip: As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance and coordination.Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.


Swimming, walking in water, and aqua aerobics offer health benefits throughout pregnancy.

Safety tips:

1. Use the railing for balance when entering the water, to prevent slipping.

2. Avoid diving or jumping, as this could impact the abdomen

Low-impact aerobics:

Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running.

In low-impact exercise, one foot should stay on the ground at all times.


Limits stress on the joints helps maintain balance reduces the risk of weakening the pelvic floor muscles

A weak pelvic floor increases the chances of urine leakage.

Preparing for labor: Squatting and pelvic tilts


During labor, squatting may help to open the pelvis, so it may be a good idea to practice during pregnancy.

1.Stand with the feet flat on the floor, shoulder-width apart, and the back straight.

2.Lower yourself slowly, keeping your feet flat and your knees no further forward than your feet.

3.Hold for 10 to 30 seconds, then slowly push up.

Pelvic tilts

These can strengthen the abdominal muscles and help reduce back pain.

Go down on the hands and knees.

Tilt the hips forward and pull the abdomen in, arching the back.

Hold for a few seconds.

Release, and let the back drop.

Repeat this up to 10 times.


Exercise during pregnancy can help:

1.shorten the labor process

2.increase the chances of an unmedicated birth

3.decrease the need for pain relief

4.speed up recovery after delivery

5.reduce the risk of gestational diabetes and hypertension

6.decrease the likelihood of preterm labor and birth

7.It may also give an infant a healthier start.


1. Exercising during pregnancy can reduce the risk of excess weight gain, back issues, prepare muscles for childbirth, and can give the baby a healthier start in life.

2. Those who do not already follow an exercise regimen already should ease into exercise.

3. Exercise is important, but it should be low-impact, and it is important to know when to stop.

4. Swimming, brisk walking, yoga, and stationary cycling are good ways to get fit during pregnancy.


It is important to discuss any changes in exercise habits with a health care provider, to make sure you do the right kind of exercise at the right stage of pregnancy.

Who should not exercise?

Exercise is rarely harmful, but anyone with a medical condition, such as asthma, heart disease, hypertension, diabetes, or a pregnancy-related condition should speak to a health care provider first.

Exercise may not be advised if there is:

1. Vaginal bleeding or spotting

2. Low placenta, or low-lying or placenta previa

3. A history or possibility of miscarriage or preterm delivery weak cervix

Stop exercising if you:

1. Feel fatigued

2. Develop persistent pain

3. Experience any vaginal bleeding

4. Have regular contractions more than 30 minutes after exercise, as this may be a sign of pre-term labor

5. A health-care provider can suggest personal exercise guidelines, based on the individual’s medical history.


7 Easy Remedies to Get Rid of Grey Hair Instantly




7 Easy Remedies to Get Rid of Grey Hair Instantly

Grey hair can be caused due to stress. However, a lot of time, a deity instability can also lead to grey hair. The hair follicles can start shedding colours and then get into the natural cycle of dying and regenerating. Grey hair is likely to grow at the beginning of age 35. Yet, with pollution and a wide array of junk food, grey hair can start emerging at an early age.

Here Are the Remedies for Grey Hair:
• Seaweed
By eating seaweed will get in all your trace minerals especially zinc, magnesium, selenium, copper, zinc and iron.
• Black
You can benefit by eating black sesame, beans, blackstrap molasses, nigella seeds (kalonji).
• Amla
By eating Indian gooseberry, amla, you can get the benefits of this kitchen friendly ingredient.
• Grass
Grass like wheatgrass or barley grass help in flushing the liver.
• Catalase (enzyme)
Eating catalase is rich in foods like sweet potato, carrots, garlic, and broccoli helps prevent grey hair.
• Eat Clean Food
You need to make sure that you are clean. You need to quit contaminants to blood conditions: sugar, dairy, refined flour, packaged foods, processed foods, unhealthy fats, and too much animal protein.
• Cleanliness
You need to make sure that you maintain hygiene and remain clean.

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5 ways to protect your brain from dementia




5 ways to protect your brain from dementia

What is dementia?

Dementia is a term used to describe a variety of brain-related indicators associated with worsening memory, decision making, and reasoning, however the symptoms of dementia can vary by individual. Alzheimer’s disease is the most common form of dementia.

What factors are associated with an increased risk of dementia?

Advanced age, genetics and ethnicity can all play a role in the risk of dementia. They are not modifiable, meaning, they cannot be changed. The good news, however is this: another major factor associated with dementia is one you can control. Your diet.

5 ways to protect your brain from dementia

Numerous studies have shown that lifestyle choices play a large role in brain health. How you approach your diet is the first step.

  1. Follow a MIND diet approach

Perhaps the most studied diet related to brain health is the MIND (Mediterranean — DASH intervention for neurodegenerative delay) diet. The diet consists of ten healthy foods and five foods to limit. Adherence to the MIND diet has been shown in multiple studies to reduce the risk of Alzheimer’s by as much as 53% when followed rigorously. Even moderate adherence led to 35% reduced risk.

  1. Focus on more color in the diet

Color is a major factor in both the MIND and Mediterranean dietary protocols.  That’s because color, coming from green leafy and cruciferous vegetables, berries, beans, teas, peppers, spices and even coffee indicates a high degree of nutrient density.

  1. Get your protein in

A 2021 study demonstrated that lower protein diets could have a detrimental impact on brain health. Specifically, researchers found that amino acids (derived from protein in the diet) may inhibit the formation of Alzheimer’s disease by inhibiting brain cell death, and reducing inflammation. You can get high quality protein from plants (such as beans and legumes) as well as animals (such as chicken breast, fatty fish, and eggs). If supplemental protein is necessary, a high-quality protein powder can assist as well.  Exact protein needs vary by age and activity level.

  1. Eliminate added sugars from the diet

While adding nutrient dense foods are essential to protect overall brain health, taking away more problematic ingredients is also critical. Studies show that added sugar — often found in sugar sweetened drinks and cereals, candy and pastries — can increase the risk for multiple chronic conditions such as heart disease and type 2 diabetes. Both conditions are linked with worsening brain health.

  1. Replace processed foods with real food

Processed foods (often referred to as highly palatable foods) not only skew your brain’s ability to assess hunger — which means you can easily eat large quantities — they replace more nutrient dense foods in the diet.

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World Pneumonia Day 2021: Here are the tips to control it




World Pneumonia Day 2021: Here are the tips to control it

Every year on December 12, the world observes the Pneumonia Day to create awareness and spread the word to help prevent and control the deadly infection. One has to be very careful especially during these testing times because like Covid-19, pneumonia can also spread through droplet transmission.

So, we bought you this piece mentioning the important tips. Give a read.

• Practice proper hand hygiene by washing your hands with soap and water regularly.
• Follow proper respiratory hygiene and wear a mask when stepping out, especially during an outbreak.
• Quit smoking
• Eat healthy
• Avoid being around people who are sick or have pneumonia.
• Get treated for any infections you may have at the earliest to avoid its progression to pneumonia.
• Stay active
• Get enough sleep

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