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Best 6 Exercises at Home to Lose Weight and Get a Flat Belly

30-Second Summary

Obesity is a common problem today, and our busy schedules make it impossible to hit the gym regularly and maintain a taut, slim belly. In such a scenario switching to easy home workouts is the most opportune thing to do to attain fitness.
The key to achieving desirable shape and weight loss through home workouts is choosing the right combination of exercises.
The top weight loss supplements could inhibit fat storage and boost metabolism to aid your weight loss journey.
Exercises alone aren’t enough to land you the preferable results. Healthy eating habits must be adopted to burn fat quickly and retain the positive effects in the longer run.
Health Web Magazine offers insights into the best weight loss exercises and how to keep your ideal weight.

Introduction

According to the Centre for Disease Control and Prevention, around 50% of Americans try to lose weight every year, among which the percentage of women is higher. It is evident from such figures that obesity is a huge problem in the west, and our lifestyle contributes majorly to giving rise to such issues.

Splurging on a gym membership and losing motivation are common practices, and you don’t want to get stuck in this vicious cycle. In this article, we have listed some of the most effective weight loss exercises, so you get started with the incredible journey towards fitness at the comfort of your home. Health Web Magazine also has lots of information on how to lose weight effectively and safely.

Why wait then? Let’s get started!

Exercises At home to Lose Weight and Get a Flat Belly

Here are some of the best exercises for weight loss and a flat belly for men and women. Have a look:

Burpees – This is a total body strengthening exercise, and when done correctly, it can burn tons of calories and prove to be the most effective exercise for weight loss. There are many positive and negative stances about Burpees since getting it right is difficult, and there are a lot of chances of injuries for beginners.

Here’s the correct way of performing Burpees:

Keep your feet apart at shoulder length and bring your body down into a squat, pushing your hips back

Once you are in the squat position, put the palms of both of your hands in between your feet and shift the weight on the hand while extending your legs to jump into a plank position

Perform a push-up, get back to squat, stand up, and take a high jump, keeping your hands up in the air and repeating the steps

Initially, you would be able to do 10-12 Burpees, and the number will gradually improve when you develop enough core strength.

2. Crunches – Crunches are acclaimed for belly fat burning. If you want to include some on-the-mat exercises to alleviate the tiredness of HIIT workout, crunches are something you shouldn’t be missing.

To do crunches, you need to:

Lie on a yoga mat with your back on the floor
Stretch your legs
Bring your hands at the back of your head to support it
Now that your head is above the ground supported by your hands, bring your knees towards your head and then go back to the starting position and continue the same

Do not forget to breathe in between the reps and complete 3 sets with 12-15 reps.

Also, try going through each Modere Trim review to know more about this quick-fix weight loss supplement. The reviews from buyers are quite good and you’ll also find tips to help you with your journey.

3. High Knees – This is another intensive workout that puts numerous muscles at work at the same time.

Here’s how you do High knees the right way:

Spread your legs at shoulder width while keeping your back straight and engaging the core
Bring your legs to the chest one by one like you are jogging, but instead of moving ahead, you need to perform the exercise at the same spot
Since High knees are a part of HIIT training, set the desired time, like 30 seconds, and take a smack break of 10-15 seconds in between to rest before jumping to the next set 4.

4. Leg Raises – Leg raises work like a charm for core strength improvement and abs toning. The best part is – they are easy to do and involve calming movement, so you don’t go breathless.

Following are the steps to carry out Leg raises properly:

Lay down on the mat with your back and neck straight in a line
Rest your hands on the ground with the palms facing the mat
Now join your feet and lift them towards the ceiling with a little push from your hips
Come all the way down without touching the mat and lift the legs again for the next rep
Continue the movement 15-20 times, take a small break and jump on the next round

5. Scissor Kicks – Scissor kicks require proper form and spine alignment for successful results.

People often employ their lower back for all the work and forget about recruiting their core while doing this exercise, which not only leads to redundancy but also increases the chances of muscle damage.

Here’s how you should do Scissor kicks to target your belly fat and abs muscles:

Lie on a comfortable mat on your back and relax your neck on the ground
Keep your hands straight with the palms facing the floor
Now move your legs upwards, one at a time at 45 degrees without bending your knees This movement is called “scissoring”

Perform the exercise in 2 sets with 25-20 rounds of scissoring.

6. Crossbody Mountain Climbers – Crossbody Mountain Climbers target abs, glutes, quads, and hamstrings and are easy to perform. It is a combination of plank and running movement and can burn a lot of fat if done regularly.

Follow these steps to do Cross Body Mountain climbers correctly:

Start with a plank position, keeping your back, neck, and hips straight
Bring your left leg to the right side of your chest, bend your knee inward, and flex it back to the starting position. Do the same with your right leg and repeat

Take a 10-15 second break in between sets and maintain good speed while doing this exercise.

Posture plays a crucial role to gain the maximum benefits of exercises like high knees. Wear proper shoes and be watchful of your heels as the risk of injuries are quite high in HIIT exercises.

Conclusion

You can take the help of top weight loss supplements that work on reducing fat absorption and accumulation and keep your appetite in control. Watch out for the composition and ingredients of these supplements, as they should not be dangerous or come with a lot of side effects.
You don’t need to buy tights to hide belly fat or suck your stomach while taking pictures. Start working out with these routines today, reap the benefits of exercise one day at a time, and witness the change yourself!

Top 3 Functional Medicine Tests You Should Request for Optimum Health

Taking the usual lab tests can give you an overview of your body’s current status. However, if you really want to know what your body is saying, you need tests that can take a deeper look into what your body is telling you.

Functional medicine testing has grown in popularity for its ability to pinpoint specific problems. From sleep problems to issues with stress, the tests can help identify the root causes of illnesses and solve them.

If you aren’t sure which specific ones your doctor should be requesting, below is an overview of the three most recommended functional medicine tests you should have on your list.

1. DUTCH Test

The Dried Urine Test for Comprehensive Hormones Test, commonly known as the DUTCH test takes a closer look at your body’s production of sex hormones, including their metabolites, patterns, and distributions. This gives your health care providers a clearer view of the hormone pathway in your body.

This comprehensive test is ideal for both men and women. It helps diagnose stress issues, sleep problems, estrogen dominance, DHEA levels, and fertility issues.

It measures the following hormones:

DHEA
Cortisol
Estradiol
Cortines
Estriol
Estrone
Testosterone
Melatonin
Progesterone

The test involves the collection of a small amount of urine from filtered paper. The collection is done about four times a day.

To prepare for the test, you’ll be advised to avoid fava beans, avocado, and banana within two days of your first collection. If you take supplements like L-Dopa, Tyrosine, Quercetin, and Mucuna, it’s a good idea to skip them as well.

The timing for collection varies. For postmenopausal women, you can collect your specimen any day. However, if you are a premenopausal woman with a regular cycle, you should start collecting between the 19th and 22nd days of a 28-day cycle. You can find out more about the proper collection time by talking to your clinician.

The DUTCH test is sensitive enough to pick up the different levels of estrogen in your body. This makes it better than other single tests that involve the collection of blood and saliva.

Once your test results are analyzed, you may be given herbs, supplementations, or low-dose bio-identical hormones to help correct abnormalities. You may also be given recommendations on the adjustments you need to make in your lifestyle. The list includes changes in your stress management, nutrition, sleep, and exercise.

2. GI Map Test

This stool test can help detect the underlying cause of your digestive issues. If you frequently suffer from reflux, constipation, diarrhea, and bloating, taking it should help optimize your digestive health.

Apart from people who have digestive problems, the GI Map Test is also ideal for those who experience chronic fatigue, mood disorders, skin conditions, autoimmune problems, and hormonal imbalances.

Compared with other stool tests, this one works through the use of the PCR analysis technique. It’s what makes it possible for the test to determine the presence of multiple bacteria, fungi, and parasites using just one stool sample.

The GI MAP Test is approved by the FDA. In fact, it’s the only stool test to get such approval.

And the best part about it is that it’s safe and easy to do. You can actually do it in your home. You’ll be able to get the results within 10 to 15 days in your email.

The GI test checks a wide number of markers that are important for your gut health. It includes:

Secretory IgA- your gut’s first line of defense
Calprotectin- measures your gut’s inflammation
Gliadin IgA- a marker of food intolerance
Zonulin- shows intestinal permeability
Steatocrit- reflects the level of fat absorption

In addition to those markers, the test also checks for parasitic pathogens, normal bacterial flora, and other opportunistic bacteria.

Now, why is this test important?

Your digestive health has a huge effect on the amount of nutrition your body is able to absorb. Getting fewer nutrients means having less fuel for your body to function properly.

3. Organic Acids Test

Organic acids refer to the chemical compounds that mammals excrete through their urine. They are considered products of metabolism.

Several genetic disorders happen when there’s a production of inefficient enzymes that react at an abnormally usual rate. This results in the accumulation of metabolic intermediates.

The OAT or Organic Acids Test gives you a better view of your overall health by checking more than 70 metabolites. Taking it means giving your healthcare provider a more in-depth view of every system in your body.

It’s a good idea to take the test if you experience any of the following:

Mood changes
Fatigue
Anxiety
Joint pain
Inflammation
Weight gain
Blood sugar dysregulation
Dermatitis
Bloating
Depression
Dermatitis

Taking the test is quite easy, in fact so easy it is a great test for both kids and adults to do. All you need to do is collect about 10mL of your first-morning urine. To ensure accuracy, you need to do the collection before eating or drinking.

Additionally, you should also refrain from eating grapes, apples, cranberries, and pears within 48 hours before collecting your urine.

You should also refrain from taking reishi mushrooms, echinacea, and arabinogalactan.

OAT can help uncover several health issues like metabolic dysfunctions. Some examples include ketosis, inborn errors of metabolism, insulin resistance, and amino acid deficiency.

The test can also show if you have inflammatory bowel disease, candida overgrowth, or gut dysbiosis.

Although the test is quite accurate, it won’t mean anything if you don’t have a skilled interpreter. The research on organic acids is fairly new so you should look for clinicians that have a deep knowledge of the test and organic acids in general.

Final Thoughts

A health worker is working with test tubes

These three tests are just a part of the long list of functional medicine tests you can take to get a clearer view of your health. If you feel that those tests aren’t enough or if you’re not sure which ones you need, you always have the option to talk to a reliable functional doctor.

Functional medicine practitioners are capable of recognizing your uniqueness and how factors like genetics and environment can affect your individual bodily ecosystem. It’s important that you find the right clinician so you can get a proper diagnosis and treatment.

How to Look After Your Mental Health?

Mental health is a much-discussed topic in today’s time. With the increase in the suicide rate every year, professionals are focussing on bringing on awareness to maintaining good mental health. Just like your physical health, you need to work on your mental health to remain mentally fit. Here are a few tips that will help you stay mentally fit.

1. Keep Active:

Regular exercise can actually help release happy hormones named endorphins, which will elevate your mood. Also, it increases your self-esteem and makes you feel better, which will result in significant improvements in your mental health.

2. Talk About Your Feelings:

This is really important, especially if you are facing some stress in life. People find it tough to share their personal issues with their friends and family out of shame. This practice needs to stop, and awareness needs to be spread. If you share your feelings, you will feel lighter, and also your family will help you see through the tough times and come out stronger.

3. Eat Well:

Your body needs all nutrients to stay healthy overall. This includes brain activity too. This is why maintaining a balanced diet to remain physically and mentally fit is essential. Stay away from fad diets that may help you reduce weight but also make you mentally weak.

4. Keep in Touch:

The pandemic has imposed social distancing, which has made it challenging for people as we humans are social creatures. This only means you may feel isolated and mentally low. Make use of technology to stay in touch with your friends and family to always feel cheerful.

5. Ask for Help:

It is never too late to ask for help. Do not feel overwhelmed to do that. There are helplines and support groups that will help you through your situation. It will also ensure that you do not fall into major depression and give you the mental strength to move past your pain.

6. Take a Break:

A change of scene can help your mental health. Always work, and no payment is terrible for your mind. This is why you must take vacations to get a break from your work at least after every three months, which will also help in increasing your productivity when you get back. Apart from that, you should also take short breaks in between your work to just stretch and relax your mind before you get back to your job.

7. Sleep Well:

Sleep is one of the most critical parameters that can decide your mental health. People who do not get adequate sleep can be stressed, and the stress, in turn, will not let them sleep well. You need to break this vicious cycle by getting yourself a comfortable mattress from the mattress store Miami FL. Once you start sleeping well, you will be able to get rid of many mental issues and prevent physical illness.

The Bottom Line:

Your fitness level is defined based on both your physical and mental health levels. Hence, adopt a lifestyle that can keep you fit overall, which will help you lead a healthy, happy, and long life.

Your Mental Health After a Miscarriage: What you Should Know

Miscarriage is common yet hardly spoken about. Because of the lack of information and support, many women are surprised by the intensity of their emotions after a miscarriage. It is completely normal to experience a whirlwind of emotions, everything from guilt, sadness, shock is expected.

Unfortunately, 10 to 20% of known or diagnosed pregnancies result in a miscarriage, most of these take place before the 12th week of gestation.

A miscarriage refers to the loss of pregnancy before the 20-week mark. Between 10 – 20 % of all known miscarriages happen before the 12th week of the pregnancy.

Most miscarriages happen as a result of a genetic abnormality that results in the fetus not developing. There is no concrete evidence that mundane, everyday activities cause miscarriage.

An early pregnancy loss is a shocking and traumatic event for women, their partner, and their families. The days, weeks, and months are often filled with many emotions, most even experience emotional distress. Although these emotions and feelings do subside over time, there may be psychological concerns that remain.

In the weeks after a miscarriage, many women experience a range of emotions. Coupled with the feelings of sadness, guilt, and self-blame – women’s bodies undergo a range of hormonal changes while the body adjusts to no longer being pregnant. These hormonal changes are bound to lead to heightened emotions too.

Feelings of shock, sadness, guilt, and anxiety about future pregnancies are all very common emotions when it comes to processing a miscarriage. These feelings are perfectly normal. The emotional healing that takes place after a miscarriage often requires more time and may take longer to heal than the physical pain. Allowing yourself time and space to grieve the loss of the life you never got to hold may help you come to terms with what has happened in the long run.

Did I cause it?

Some women worry that they might have done something to cause the loss of the pregnancy. Don’t blame yourself. This unfortunate loss is something that happened to you, not something that you did.

Most miscarriages take place due to the pregnancy not being normal (about half of all cases of early pregnancy loss are due to fetal chromosomal abnormalities).

Can I get pregnant after a miscarriage?

At least 85% of women who have suffered a miscarriage go on to have normal pregnancies and births in the future. Only 1-2% of women have repeated pregnancy losses.

Many might start to think about how long they should wait before they can start trying for a baby again?

This really does depend on your situation. We suggest speaking with your doctor before you begin to try again. Many physicians recommend waiting until your menstrual cycle ends before you start trying to conceive. It is important to take the time to process the loss and take the time to heal, physically and emotionally

Can another miscarriage be prevented?

There are many things that we as women believe that we can control, but unfortunately, a miscarriage is not one of those things. The factors that lead to miscarriage are largely out of human control. Although it is important to note that there are factors that increase the risk of a miscarriage such as age and overall health.

6 tips for coping after a miscarriage:

Angel — Sculpture of an angel and the human hand is placed alongside a teddy bear

After having a miscarriage, it is important to give yourself time to heal, both physically and emotionally. What can you do to cope with the loss and start feeling better?

Give your body and mind time to heal – although we don’t like to always admit it – time is often the best healer. Take the time for your mind and body to heal.
Let yourself grieve the loss – take the time to acknowledge what has happened. Many people think that if they don’t acknowledge it if they did let themselves go through the emotions that it didn’t happen.
It is important to put yourself first – What you have just experienced is an emotional and traumatic event. It is important to try and stick to your regular schedule. Get back into a sleep schedule, eat well and maintain a healthy weight, do something active each day, relax, limit caffeine intake, avoid alcohol, and don’t smoke.
Seek out support – It is often easier to work through trauma when you have someone who supports you. When you are ready, find someone who is able to support you. It often helps to speak to someone, confide in your partner, a friend, a spiritual leader, or a counselor. Joining a support group might be helpful too.
Commemorate your baby – This will not only help you process what has happened but will often give you some sense of closure. You can do this in various ways, have a small ceremony with your partner to say goodbye, write a letter or create a memory box – do whatever feels right for you.

Pregnancy loss can be devastating. In an instant, your hopes and dreams for the future have changed. We hope that you can find some sort of solace in the fact that you are not alone.

Types of Schools for Children With Special Needs

Finding the right educational facility for your child with special needs is no easy feat. After all, they will be spending a large chunk of their formative years there. This is why you want to provide them with the best learning environment in which they can grow and thrive.

While a typical classroom may work for some, the majority of students with special needs may not find it suitable. Fortunately, there are quite a few options when it comes to choosing the best school for your little one. Below, four types of schools to explore and make the most of your child’s educational experience.

Public school

Friendship — Two boys are playing together

When exploring different schooling options, many parents consider the possibility of enrolling their special needs child in a local school. A public school in the neighborhood can be a great option for many reasons. For starters, it gives your child an opportunity to meet and develop relationships with their peers from the area. The school will also include your child in many in and after-school activities, and it’s free, which is great.

That said, it’s important to mention that public education is often underfunded. What this means is that public schools often lack teachers trained to work with children with learning difficulties. This makes it more difficult for these children to thrive. A public school may also not be suitable in cases where the child is dealing with marginalization or bullying. If that’s the case, they’re more likely to thrive in an environment that’s more specialized.

Special needs school

Father and son — Father and his son with trisomy of the twenty-first chromosome – Down’s syndrome

As a parent, you want to help your special needs child reach their full potential. Sometimes, that will mean enrolling them in a private setting that’s been tailored to fit their particular needs. As the name itself suggests, special needs schools are set up to cater specifically to children with disabilities. This means that they have staff that’s fully trained to work with special needs children. Plus, their entire curriculum is modified so that it’s able to meet the individual needs of every child who gets enrolled.

While these schools have staff who’s willing to work with children with special needs, they have several drawbacks. For instance, they do not need to follow the same procedures and laws as public schools. And while there’s certainly a higher chance of your child feeling socially accepted, these schools are outside a local community. As such, parents may find it difficult to get and stay in touch with therapists, teachers, and the friends of your child.

Therapy-specific or condition-specific school

Sometimes, the perfect learning environment for a special needs child will be the one that focuses on a specific diagnosis. For instance, if your child has a certain condition such as autism, ADHD, or a particular mental health issue, they may benefit from being enrolled in a condition-specific school. If you’re looking for a school that has a specific therapeutic or philosophical approach to special needs education, your safest bet would be to look into therapy-specific schooling options.

Both therapy-specific and condition-specific schools offer teaching options that are suitable for special needs children. If there’s a particular teaching strategy or a therapeutic approach you prefer, you shouldn’t have trouble getting the teachers and staff on board with it. Keep in mind that condition-specific and therapy-specific schools are relatively rare which is why they may involve traveling long distances.

Homeschooling

Perhaps you’re having difficulty finding a curriculum and learning environment that best suits your child’s special needs. This is when many parents decide to take control over their little one’s education and begin homeschooling them. This can be beneficial for the child in more ways than one.

For starters, it’s the parents who get to create the learning environment and design it according to their child’s needs. Homeschooling also allows parents and children to avoid dealing with common school issues such as bullying or test anxiety. That said, homeschooling can be an isolating experience, and may not even be a viable option for parents working full-time. While it can be a chance to create a one-on-one learning environment that’s the perfect fit, homeschooling can be draining. Some parents find homeschooling to be overwhelming, especially in cases where a child is dealing with significant challenges. If you do opt for homeschooling, you may need to apply for permission depending on the state you’re in.

Wrapping up

No one child is the same, and no type of school is best and most suitable for every student. You, as a parent, know your child’s strengths and challenges best. As such, you should be able to determine what’s the best type of school for your little one with special needs and make a smart choice.

Most Inspiring Health and Wellness Blogs to Follow

No matter where we live, good health and wellness assist each of us to function effectively daily. We strive to eat a balanced diet, do some physical exercises, and take time to relax for our peace of mind. In searching for ways to gain better health and wellness, we depend on what we read, who we consult, and what works for us. Health differs from one person to the next. Therefore, as we try to bring about better physical, emotional, and mental health, we find varying and overwhelming information. How can you sort for essential knowledge? We have good news. What is it? Accessible health and wellness experts who willingly share their know-how on ways to gain an improved healthy life. Why not find out more from these mentioned professionals?

1. ELANZA Wellness

Many women seek ways to improve their fertility status. ELANZA Wellness is a tech company that helps people proactively create their fullest lives through high-touch fertility and family-building coaching. They share information and experts advising on fertility wellness for women. Also, as a single source of fertility wellness, ELANZA Wellness offers personalized and transformational digital experiences accessed via employer benefit and fertility clinic partners.

2. Femtech Insider

Are you searching for all things femtech and women’s health innovation? Look no further than Femtech Insider. Fermtech insider, the number one source for its industry-leading weekly industry information on femtech companies. The source of these insights gained through invited industry experts, founders, investors, and activists contains interesting health features and technology firms currently changing women’s health and well-being.

3. DailyOM

As they say, a good healthy body begins with our emotional and mental well-being. DailyOM’s desire to unite the world leads them to offer messages of awareness and well-being to people wherever they may live. DailyOM approach to holistic well-being gives support to people desiring to live a conscientious lifestyle. This platform offers courses targeted towards emotional happiness by improving activities that might affect physical and mental health.

4. Binto

For better health, we all need to have easy access to healthcare professionals and products. Binto, a women’s health, and femtech company help women seeking healthcare in two areas. Binto helps women get access to safe and effective over-the-counter products. They also make it easier for women to access licensed healthcare professionals at achievable consultant fees. To redefine a woman’s journey from period to menopause, Binto focuses on improving women’s health through the use of preventative medicine rather than prescription drugs. The beauty about this platform is that you can take the Binto quiz to get matched with your personalized supplements and access Binto’s professional team of women’s healthcare providers.

5. Oh She Glows

Oh, She Glows motto ‘Grow from the Inside Out’ explains it all. Said differently, whatever we eat should cause glowing health and wellness. Oh, She Glows inspires its readers to embrace healthy plant-based foods in their diet through over 500 healthy award-winning recipes posted on its sites. Oh, She Glows founder Angela Liddon shares her recipes blogs that attract those who prefer a vegan/plant-based diet.

6. Ron and Lisa

Ron + Lisa, The Healthy Home Dream Team, was born in 2010 with the idea that living a healthy, toxic-free life should be simple, affordable, and accessible to all. They teach busy women how to eliminate toxins from their lives with simple, step-by-step solutions to improve their health. They’ve spent over a decade helping thousands of people reclaim their health by identifying and eliminating dangerous, hidden toxic chemicals from their homes & life.

7. Best Life Herbals

Are you searching for how to remain with good health and wellness? Well, for over 17 years, Best Life Herbals have diligently worked to answer this very question: what does it mean to live your best life? What leads them to educate on wellness and offer natural supplements? Their customers’ and readers’ insights and stories, strikingly differ from each one. That’s why they educate and empower across a wide range of health and wellness topics while also offering high-quality, natural supplements for many needs.

8. Proper Healthy Living

If you want to live healthier and get the latest information about nutrition, exercise regime and other health-related topics, the team at Proper Healthy Living got you covered! They’re health enthusiasts who want to share their health and fitness discoveries and motivate and inspire others to start living healthier life too.

9. SurgiSpa Cosmetic and Plastic Surgery

Las Vegas Plastic Surgeon Dr. Arthur Cambeiro established SurgiSpa Cosmetic and Plastic Surgery to help patients attain their aesthetic goals while enjoying a premium experience. Dr. Cambeiro’s signature procedures include breast augmentation, breast lift, tummy tuck, and liposuction. As he is Mayo Clinic trained, highly experienced, and continually delivers outstanding results, Dr. Cambeiro has earned the title of “Top Plastic Surgeon in Las Vegas” for 15 straight years. He and his expertly trained medical staff possess the technical knowledge and years of practical experience to make their patients’ aesthetic desires a beautiful reality.

10. Nabta Health

Nabta Health is a hybrid health platform aiming to help women achieve their health goals. We combine the best of online and traditional healthcare with our AI powered app, a huge library of evidence-based articles, an online women’s health shop, and our access to care services. Nabta is followed by over 250,000 women, supporting them whatever their age or stage, through puberty, periods, fertility, pregnancy, parenting, and menopause.

11. LGBTQ and ALL

LGBTQ and ALL is an inclusive community for folks who live within the margins. Whether they identify as gay, straight, trans, non-binary, BIPOC, larger-bodied, sex worker, neurodivergent, live with a disability, or in poverty, our community strives to uplift all its members. If you are an ally, a friend, family, partner, or chosen family, you can belong to this community. LGBTQ and ALL welcome those who acknowledge their privilege and do their part to interact with the LGBTQ+ community positively and stand up for their rights. We aim to reduce stigmas and barriers when it comes to LGBTQ+ folks, so queer folks can have a more positive outcome for mental health. Our supportive community, influential ambassadors, and mental health resources are available information to help make anyone feel empowered – this is part of our mission. Safe spaces provide marginalized individuals with respect and emotional security. It is also a freeing place where LGBTQ+ people can be free from judgment, negative opinions, and discrimination, and also a space where these individuals can feel respected and supported. Our LGBTQ and ALL community feel strongly about uplifting the community.

12. Zerxza

Zerxza.com is a women’s magazine dedicated to improving your health and wellness in every aspect of your life: from relationships, beauty, and fashion to food, diet, exercise, and mental health. We’re not afraid to tackle complicated topics and questions that others might skip because our goal is to improve your wellness and help you become the best version of yourself. Zerxza.com‘s editor-in-chief is a certified nutrition & wellness consultant Viktoria Krusenvald who empowers women’s health with detailed guidelines and advice on how to improve nutrition and health in general, how to make better dietary choices, and achieve better health from the inside out.

13. Kapok Aging and Caregiver Resources

Kapok Aging & Caregiver Resources caters to caregivers and seniors from around the world in search of resources and information to navigate common challenges faced by struggling caregivers and to support aging well. Kapok places heavy emphasis on sharing best practices and tools to make caregiving more affordable and less taxing. In addition, no other caregiving has a niche in multicultural issues surrounding caregiving as they do, and offer many articles in other languages. The owner is a gerontologist who studied the health disparities of family caregivers as part of her academic research career and with her team, enjoys bridging her personal and professional insights to help caregivers on many subjects such as managing caregiver stress & isolation, technology & aging, aging at home, retirement planning, food & nutrition, affording care, dealing with stubborn aging parents, incontinence, dementia, diabetes, and more.

CBD Oil For Athletes: Is It Helpful & Their Benefits

There are always a lot of speculations about the effects of CBD oil on health. However, research suggests that CBD oil can offer a plethora of health benefits, especially for athletes. Being an athlete is not easy. It takes years of practice, dedication to master any sport, and an athlete faces many physical and psychological hurdles in the journey. While handling such hiccups may be easy for some and not for others. That’s where CBD may help by alleviating any physical and psychological health conditions. If you’re an athlete and are asking the question of whether CBD oil is helpful for athletes? Yes, it may be. Let’s look at the benefits of using CBD oil for athletes.

Inflammation and Pain Relief

Physical pain becomes part and parcel of an athlete’s life from an early age. Whether it’s a joint ache or muscle spasms from prolonged physical activity, CBD may aid in alleviating the pain. CBD is not a highly psychoactive substance and interacts with the ECS (endocannabinoid system), a cell signaling system present in the human body. After entering the ECS, CBD binds with the CB1 and CB2 cannabinoid receptors that send and receive signals from various body parts.

The anti-inflammatory properties of CBD may reduce any inflammation messenger activity happening in the body parts and reduce inflammation. CBD may also block pain signals from various body parts and numb the pain. The wide range of CBD products other than conventional oils makes it easy for athletes to use CBD anytime. Sunday Scaries CBD gummies are an exceptional CBD product any athlete can get their hands on because they pain-relief CBD gummies.

Promoting Better Sleep

Sleep is another crucial factor in productivity for both athletes and people who don’t play sports. Insomnia is becoming prevalent, and CBD may help in promoting a good night’s sleep. It is still unclear how CBD may help in reducing the effects of insomnia.
However, research suggests that it is the calming and relaxing properties of the compound that does it. Insomnia can occur because of many health conditions like acute pain, muscle spasms, anxiety, stress. CBD’s calming properties may reduce all such problems and help you sleep better.

Natural Alternative to NSAIDs

Athletes and NSAIDs (non-steroidal anti-inflammatory drugs) are like a match made in heaven. They have been using over-the-counter NSAIDs to alleviate pain and inflammation for a while now. NSAIDs may show promising results, but the latest scientific evidence suggests that they may not be safe. Frequent and long-term use of NSAIDs may increase the risk of heart stroke and attack. Especially, athletes that train for long hours must avoid NSAIDs since it may lead to renal damage. Many athletes have found the inflammation and pain-relieving effects from CBD, which may reduce their dependence on synthetic medication like NSAIDs. Since CBD is a natural compound and is not highly psychoactive, consuming it in small quantities may not cause any adverse effects.

Medicines — A bunch of different color pills on a pile

Gut Health

Post-training gut issues are also one of the leading causes for many athletes dropping out of races. Stomach troubles usually occur due to two reasons – dehydration and overheating. CBD may not treat the two conditions mentioned above but may reduce gut issues related to inflammations. GI tract inflammation may cause severe discomfort, and CBD’s anti-inflammatory properties may help alleviate it. The colon also has CB1 and CB2 receptors, so CBD may bind with these cannabinoid receptors, as discussed earlier, and lessen any internal inflammation. So, if you experience gut inflammation during or after exercise, CBD may help you feel better.

Stress and Anxiety Relief

Physical hurdles are not the only ones athletes face. Psychological health conditions like anxiety disorders and mental stress about training and competition are also prevalent among athletes. Studies state that CBD may offer promising results in reducing anxiety effects when consumed in small doses. The anti-anxiety or anxiolytic properties of CBD are responsible for doing so. CBD may increase the serotonin levels in the body, the neurotransmitter associated with mood and sense of well-being. Serotonin levels drop when you feel nervous or anxious about things. Similarly, CBD may also relieve stress by reducing cortisol (stress hormone) levels.

The teenager is feeling a burden of mental difficulties

Final Thoughts

CBD is a naturally occurring compound in cannabis plants and may help treat several health conditions. There are a ton of CBD brands and products available lately. However, as a novice user, you must only buy and use high-quality CBD products. If you have any existing medical condition and seek treatment or medication, it’s better to consult your doctor before using CBD. Remember, CBD is not a magic potion but may assist in reducing the severity of any health conditions, so treat it that way.

6 Best Breastfeeding Tips for New Moms

“Bottles fill his stomach, but breastfeeding fills his soul.”

– Diane Wiessinger

The feeling of becoming parents is unexplainable, and especially for a mother, it is a lot more than just contentment and fulfillment alone. A new mother has tons of responsibilities that come with the baby. Mothers are accountable for the finest upbringing of their children. As she enters into motherhood, breastfeeding becomes part of the identity of women.

A new mother feeds her baby the very first meal, which is full of nutrition. This means breastfeeding for the majority of women. Even though breastfeeding might seem easy, you can still fret over supplying your infant with the right nutrients. And you presumably may have a dozen questions about how everything functions.

Our greatest suggestion is to loosen up; you and your child will ultimately be used to it. To encourage you, we have made a list of breastfeeding tips that will provide you with the best nursing advice.

1. Munch well, Mama

You’re what you consume, and it’s crucial for you so your little one can get a nutritious supply of milk to eat. Although you don’t need to strain yourself, a balanced postpartum diet is essential for your achievement in nursing. Firstly, drink a lot of water. Your body works hard to generate the milk for the baby, which is why you may always be thirsty for water. Aim to drink eight glasses of water each day to build up the milk supply and keep you hydrated. Second, eat an evenly balanced diet. Devour those portions of protein, calcium, whole grain, and fruits and vegetables to ensure that you are stuffed properly. Add healthy fats to your diet. Much healthy fats are needed for brain functioning, particularly omega-3 fatty acids found in fish with low mercury and DHA-enriched eggs.

Third, don’t skip your vitamins. Continue to take it until breastfeeding has been fully completed. You can also continue to take your DHA pregnancy top-up essential for the health and wellbeing of a new mother.

2. Lactation should be comfortable, not painful

Breasts are your number one asset when it comes to breastfeeding. For new moms, it helps prevent many infectious diseases in the baby and provides it full nutrition. However, please note that you shouldn’t be breastfeeding more than needed. What happens due to over breastfeeding is Mastitis. It is when certain germs reach the milk canals via nipples and make them sore. This occurs more often to the moms who find it difficult to breastfeed their babies. The soreness around the breasts can be painful. To avoid Mastitis, you can pump the milk to feed the baby. The doctor will also prescribe you some antibiotics that will help in reducing the pain and soreness. It just doesn’t mean they should be uncomfortable because your breasts are functioning super hard. After every nursing practice, lanolin cream used may aid. But above all, modify your lactation practices and ensure a proper latch for the baby.

3. Assist yourself with the best consultation

You aren’t the first one having trouble breastfeeding. Enlist the help you need for your breastfeeding experience to resolve problems. There are several consultants at the hospital or birth child care centers available. Some even make house calls. Join a mummy’s group in your area or take a breastfeeding lesson to enhance learning.

For additional support, please get in touch with the breastfeeding home visit services provided by some authentic consultants.

4. Drippy breasts aren’t a problem

If it sometimes leaves you feeling like you’re at a wet T-shirt competition when breastfeeding, don’t be ashamed you’re not alone. In fact, leaking breasts are lovely because they reveal a mom’s natural need to feed a baby, but they are no less chaotic. If it sometimes leaves you feeling like you’re at a wet T-shirt competition when breastfeeding, don’t be ashamed you’re not alone. In fact, leaking breasts are lovely because they reveal a mom’s natural need to feed a baby, but they are no less chaotic.

You may begin to leak before feeding your baby, listening to the baby’s soothing voice, or even drooling over a picture of your baby boo. Careful planning can help with your leaky breasts, and it includes:

Keep a bunch of nursing pads to avoid.

Place napkins below when you sleep so that you do not need to change your bedsheets in the morning if there’s a leakage problem at night.

Wear dark colors, so the leaks don’t peek out if they appear.

Don’t just pump too hard. Excess pumping will not help leaky breasts to stop. Nonetheless, it actually only boosts your production and aggravates the problem.

Mother and newborn — The newborn is sleeping on the mothers chest

5. Quality Pump matters

Pumping breast milk is something every Mama should do to make sure she is not breastfeeding her baby all the time. Pumping milk has its own perks, and you get some time to relax if the milk has already been extracted before. There are two types of manual and automatic pumps with a single or double pumping ability.

The efficiency of each pump can distinguish between an incredibly simple and annoying experience. A double breast pump cut down the time needed to express milk from both breasts. A double breast pump is generally thought to be a great way to promote the growth of your prolactin hormone, too, while making it an easy and timely experience for mothers. A quality pump really matters if you want to pump more milk at a time.

6. Posture at ease

Deciding on a lactation position, which works best for you, makes lactation much easier. Select your favorite fit with a few experiments until you adjust yourself properly. Firstly, you can lay back and breastfeed. Lie down with supporting head, neck, and shoulders. Put the entire front of the baby on your entire front and let the work begin. On your bare breast, put the baby’s cheek.

Second, Breastfeed the baby as you lean it in your lap, with the head of your baby in the elbow. You can use pillows to raise the head to the level of the nipple to breastfeed the baby properly.

The third is the crossover hold position. Keep your baby’s head from the presently nursing breast with the opposite hand. Lastly, the side Lying position is the most convenient in the middle of the night—mom and child, both on their sides, facing each other.

Endnotes

We know that breastfeeding can sometimes be immense, but the tips mentioned above in practice will help you to enjoy your child with breastfeeding. So, take into account the needs of your child, be content and satisfied. Assess the signs of good breastfeeding and try to remain hydrated.

Nothing’s wrong with asking for assistance.

In the beginning, breastfeeding can be a sentimental rush, but you and your baby are likely to hang on with a bit of time and dedication. So get faith! Since this is a good way to feed and bind your child, it’s worth the hassle.

Remember. When you follow these guidelines, your baby will continue to flourish right before your eyes!

5 Holiday Traps That Endanger Your Mental Health

As the year draws to a close, many Americans are starting to look forward to the holidays and their promise of good cheer with one’s family and community. Historically, however, the holidays are among the times Americans are most likely to be confronted with serious mental health issues.

Existing problems related to substance use disorder (SUD; formerly known as addiction), post-traumatic stress, anxiety, and depression are highly likely to manifest during the holidays. Boston rehabilitation centers and emergency rooms tend to be especially busy during the holidays, a pattern that largely holds true for the rest of the United States.

Below are just some of the many mental health risks that are prevalent during the holiday season.

1.) Traumatic Memories

According to the US Substance Abuse and Mental Health Services Administration, the holidays can be especially rough on people who have had traumatic experiences. The holiday season’s emphasis on family, materialism, and community can be triggering for those who’ve experienced violence at the hands of family members, individuals with financial insecurity, and people who are already feeling socially isolated for one reason or another.

These trauma triggers have been associated with a rise in drug and alcohol misuse during the holiday season, as well as associated instances of suicide and self-harm. Even just remembering and re-experiencing a certain date can be enough to cause traumas to rise to the surface.

2.) Binge Drinking and Drug Use

The holidays can provide some people the necessary excuse they need to misuse different substances, particularly alcohol. While the use of most drugs goes up during the holidays, alcohol is the substance with the biggest societal cost.

Emergency rooms are almost always busy during the holidays due to alcohol and drug-related mishaps. However, physical injuries are not the only ones that get inflicted during the season.

People in rehab programs tend to report at least a few bad experiences that have occurred to them because of drinking or drug use during the holidays. Family members of people who binge drink or use drugs during the holidays are also more likely to be victims of violence during this time, often suffering lifelong traumatic experiences tied to the holiday as a result.

3.) Depression

Depression tends to rise during the holidays not only because of the aforementioned reasons like trauma and reminders of financial insecurity but also partly due to the seasonal weather conditions. Oppressively hot or cold weather conditions can trigger seasonal affective disorder (SAD), a type of depression that is caused by weather changes.

SAD can have a very real compounding negative effect on a person’s mental state. In the US, SAD is often associated with the cold, gloomy weather that accompanies Halloween through the New Year. However, it can also accompany hot weather, which can be relevant during the summer and holidays like the Fourth of July.

With the world experiencing serious climate change, SAD can become an even more serious factor in more peoples’ mental health in the future.

4.) Stress and Anxiety

The holidays are often accompanied by stress and anxiety, which can often turn into full-blown panic attacks. Turning in work obligations before the holidays, potential money problems, meeting certain family members, and challenges of meeting holiday expectations can be enough to put many people over the edge.

Stress and anxiety, are extremely common causes of other more serious mental health issues. The rise in binge drinking and drug use during the holidays can partly be credited to people using substances to cope with the stresses of the season, and this can also lead to other mental health problems.

5.) Being Isolated

As you will have undoubtedly noticed during the pandemic, reduced social contact can lead to a serious toll on one’s mental health. Existing issues with isolation can be further intensified during the holidays.

People who are unable to meet family members or people they love can be at risk of developing depression or indulging in unhealthy coping strategies. Those who are already feeling “othered” and separated from their community, such as economically disadvantaged people, foreign students, migrants, and the differently-abled can feel this othering even more acutely as well.

Take Care of Your Mental Health Before It’s Too Late

While holiday mental health hazards are seasonal, it’s important to establish a baseline level of hygiene for your psychological well being all-year-round. Seeking professional help for one’s mental health should be done early on and mental health checkups should be at least as frequent as visits to the dentist.

Having a good daily mental health routine that involves learning how to identify and deal with emotions, physical and mental exercise, using gratitude and empathy, and other critical self-care activities can help you be more resilient to the worst challenges you might expect during the holiday season.

4 Tips for Nurses to Improve Patient Satisfaction

Nurses play a vital role in providing medical care to a patient. They are just as qualified as medical practitioners and can effectively care for the patient. Registered nurses, nursing managers/directors, and nursing aides all play different roles to ensure good care of the patient. They stay committed to their responsibility to look out for the patients, even if it requires doing basic things. Apart from caring for the patient, they also look out for the patient’s family. They help the family to cope with their loved one’s illness, suffering, or loss. More importantly, nurses are always keen to know how they can do better to improve patient satisfaction. If nurses have good behavior towards patients and colleagues, they will also perform better.

Nowadays, nurses are highly qualified and skilled. They have more skills than just being responsible for patient care. They work alongside health care professionals to provide medical treatment to patients. They are also quick to think of new innovative ideas that can help a patient. However, they must undergo various levels of education before they start working at a clinic or hospital. Today an online degree allows you to study at your own pace. Therefore, you can opt for online nursing masters from your own home and gain the extra edge in your skills.

Below we will talk about four tips, which will help nurses to improve patient satisfaction.

1. Educate Patients

One thing that almost all patients complain of is a lack of awareness about their procedures. Patients want to stay informed about their health and require extensive information regarding it. However, doctors do not extensively educate their patients on their treatment. Most of the time, doctors use complicated medical jargon. The patient cannot comprehend this, and it further scares them. Nurses can help educate and communicate to the patients calmly by using non-technical words. They should accurately explain to the patients about their illness and treatment. It will help improve communication with the patient. It will also bring them ease as they can understand their diagnosis better. Along with this, they can give the patient written instructions for treatment and medication. It will help them once they get discharged and will make them feel comforted.

2. Be a Good Listener

Sometimes patients get tired of listening to their health issues and want someone to listen to them. Many patients feel scared to give consent to risky surgery. They may require someone to listen to their feelings and help convince them otherwise. Going into surgery is scary, and nurses should support patients, especially if they do not have a family with them. Suppose the nursing staff has a positive and friendly attitude towards the patient. In that case, they are more likely to disclose their feelings. Nurses must show empathy and understanding towards their patients so that they do not feel frightened or alone. Also, suppose nurses are calm and provide assurance to the patient that they can confide in them. In that case, patients are more likely, to be honest about delicate things. For example, a teenager may be on drugs but would not reveal this because they feel they would get in trouble. However, such information is essential so that doctors know how to operate on them. If a nurse shows empathy and ensures the patient’s safety, they are more likely to give honest answers.

3. Add a Personal Element

Patients feel comforted when the health care workers show an interest in their health and their feelings. Nurses should try and make small gestures to show the patient they care for them. An example can be to eye contact with the patient while talking to them about their treatment. It shows the patient that you are dedicated and focused towards them, rather than concentrating on a laptop or elsewhere. Another example would be to address a patient by their name and ask them how they feel. A small gesture like this provides support to the patient, thus improving their satisfaction.

4. Avoid Overworking

No one should work more than required. Overworking can cause stress, discomfort, and burnout. Many hospitals tend to understaff the nurses, which leads them to overwork. If nurses become overworked, they will not be able to ensure patient satisfaction. If they have to work multiple shifts, they cannot give enough time to their patients. In many ways, some patients will get overlooked, which can cause an unsatisfactory experience for the patient and sometimes may even cause severe problems. It also results in a bad reputation for the hospital as it seems they provide low-quality health care. Therefore, the rights of nurses must stay protected so that their health does not degrade. Also, nurses and other health care workers should advocate the management to ensure proper staffing levels. It will help in ensuring that patient satisfaction does not get compromised.

Final Thoughts

To sum up, we can see that nurses play an integral role in monitoring patient health and satisfaction. They should make time for patient needs and be empathetic towards them. They should be motivated to do better, and their supervisors should be grateful for their hard work and dedication. The hospital management should also set up training programs to enhance their skills and have mentors for new nurses to adjust well. Without nurses, hospitals would not be able to function. Therefore, it is high time nurses become valued instead of neglecting them.