You have your diaper bag. The car seat is properly installed. You have given your baby lots of snuggles, naturally. With all that said, one could say that you are crushing the role of parent already. The only thing left for you to do is tackle the responsibility of getting your diet under control. 

Diet is usually the last thing on new parents’ minds. Some people get very lucky and they have lots of friends and family make them meals that they can easily heat up. Are all of these meals healthy? It’s not often that they are, but those meals keep you fed and sane. While enjoying whatever food you can shovel in your mouth while you aren’t breastfeeding, sleeping, or cleaning, you may also be required to take vitamins. 

Some doctors also instruct new mothers to continue taking their prenatal vitamins. The birth of your baby should not stop you from doing that. Prenatal supplements work to support a healthy pregnancy, but a lot happens to the body during those nine months, the biggest of which is the birth of your baby. Your body was doing a lot during pregnancy, and it still requires nutrients postpartum. A nutritious diet is ideal, but not always easy with all the other baby responsibilities. That’s why postnatal vitamins may help fill in the remaining gaps. When shopping for those vitamins, make sure to look for the following ingredients. 

Vitamin D

Whether you choose to breastfeed or not, vitamin D proves to be an integral nutrient post-birth. According to health experts, there should be a minimum of 2,000 IU in your postnatal vitamin. Low levels of vitamin D have been linked to postpartum depression. For that reason, doctors recommend vitamin D as one of the many supplements to help alleviate symptoms of depression, in addition to supporting immune function. 

DHA

Omega-3 fatty acids not only benefit your health, but also your baby’s health. These fatty acids work to support brain development in your baby if you are breastfeeding or chest feeding, according to researchers. Your DHA needs increase during pregnancy, and they don’t immediately decline postpartum. In fact, they remain about the same during lactation. If you enjoyed a particular omega-3 supplement during pregnancy, you can continue taking that. 

Calcium

Calcium is a mineral found in dairy products, fortified foods (breakfast cereals and juice), and some plant-based foods. The American Academy of Pediatrics (AAP) suggests that the calcium found in breast milk is sourced from your own stores, primarily bones. That’s why health experts recommend breastfeeding mothers to get at least 1,000 milligrams (mg) of calcium per day. That amount helps ensure that your bones will remain strong after you’ve weaned your baby off breast milk to other foods and beverages.

Iron

The World Health Organization (WHO) notes that an iron supplement, taken by itself or with folic acid, helps to reduce the risk of anemia in the six- to 12-week period after giving birth. The body’s iron needs end up decreasing during the postnatal period, so most postnatal supplements do not have a large amount of iron. Researchers suggest that there is more iron in a prenatal vitamin than you will need in postnatal life, but it may be valuable immediately after giving birth. Most women lose a lot of iron during birth, so it becomes a valuable mineral for new moms. That is particularly true if you do not usually get enough iron in your diet. 

Folate

Your folate needs continue during the postpartum period, but the type of folate you take is not as important as it is in prenatal vitamins. Folate in the form of folic acid primarily serves to prevent neural tube defects in the developing infants during pregnancy. In the postnatal period, all types of folate are acceptable to keep your folate levels up. You might see folic acid, whole-food folate, or methylfolate as forms of folate in postnatal supplements.

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial. 

One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:

• Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches. 
• Create a calmer mental state
• Optimize the position of your baby before labor
• Maintain strength and flexibility during pregnancy
• Learn breathing tools to aid with difficult moments, especially labor

First Trimester Yoga Poses

The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.

Ankle To Knee Pose

Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion. 

Pigeon Pose

Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides. 

Second Trimester Yoga Poses

Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.

Reclined Bound Angle Pose

Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.

Dynamic Squats

Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds. 

Third Trimester Yoga Poses

During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester. 

Knees Together Feet Apart

Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.

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Testosterone is an androgen, a male sex hormone, that stimulates the development of secondary sexual characteristics as boys grow into men. The growth of body hair and the deepening of voices is all because of testosterone. Not to mention, it helps boys put on muscle as they go through adolescence. Testosterone is mainly made in the testicles and is essential for sperm production. 

Testosterone doesn’t only occur in men, though. Women have testosterone, just not as much as men do. Women produce testosterone in smaller amounts in the adrenal glands and ovaries. It affects sex drive, resilience, and ability to build muscle. Most women do not concern themselves with testosterone and tend to focus on estrogen. That said, it is a hormone that you can boost by eating certain foods. 

Men and women benefit from testosterone in myriad ways, but it primarily helps build healthy bones and muscles. It also affects muscle strength and the distribution of fat. Testosterone may even aid cognitive function, support mood, and enhance energy levels. 

Why Should Women Have Testosterone? 

Testosterone, in healthy ranges, can help the body repair and heal connective tissue, including bones, ligaments, tendons, skin, and nails. Healthy testosterone levels can help reduce the risk of osteoporosis as women age, while also influencing joint recovery. There are moments in life when women produce less testosterone, for example, before and during menopause. 

Adrenal gland function can also influence testosterone production. A stressed out or worn out person may not be able to produce enough testosterone. Cortisol that rushes through the body takes a toll on the adrenal glands. Being in a constant fight-or-flight state can deplete repair hormones like testosterone. For this reason, the healthier and more resilient the adrenal glands are, the easier it is for them to produce testosterone. 

Symptoms Of Low Testosterone In Women

Women who have low testosterone levels or testosterone deficiency may experience: 

• Fatigue (including a drop in energy levels despite adequate sleep)
• Mood changes (such as irritability and depression, in some cases)
• Weight gain (because low testosterone can lead to increased body fat, even to the point of obesity)
• Cognitive changes (some women may struggle to concentrate and experience memory difficulties)
• Decreased muscle mass (maintaining muscle is difficult with low testosterone levels)
• Reduced libido (a very common symptom in women with low testosterone)

If you are a woman and find that you can relate to the above symptoms, you may want to test your T levels. Women with T levels below 15 nanograms per deciliter have low T count. If you want to avoid supplements, the following nutrients from foods can help boost testosterone levels. 

Magnesium

Researchers note that magnesium may impact testosterone production by reducing oxidative stress. Studies suggest that magnesium works to increase testosterone levels. You can enhance testosterone production even more by increasing magnesium intake in combination with regular exercise.

Omega 3 Fatty Acids

Whether you are trying to boost testosterone levels or not, omega 3 fatty acids can benefit your health. Primarily found in fish and some plant-based sources, omega-3s can influence inflammation levels in the body. In some instances, supplementing with omega-3s for 12 weeks increased T levels. This was not the case for women supplementing with omega-3s.

Vitamin D

There are vitamin D receptors in the ovaries and adrenal glands, where testosterone is made in women. As vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone. Additionally, getting enough vitamin D can help improve sleep quality. Poor sleep can actually reduce testosterone, so make sure to get vitamin D to support the body in these ways.

Antioxidants

According to research, antioxidants work to combat oxidative stress and protect cellular damage from free radicals. Oxidative stress can damage cells that influence testosterone production, such as those in the adrenal glands and ovaries. Antioxidants work to protect organs from damage and support their ability to produce testosterone. 

Testosterone-Boosting Foods

Focusing on whole foods and eliminating processed junk from your diet can make a world of difference to your overall health. Researchers confirm that a diet high in bread, pastries, dairy products, and desserts, in combination with a low intake of fruits, vegetables, lean protein, nuts, seeds, and whole grains, can inhibit healthy testosterone production. Here are some testosterone-boosting foods to aid your efforts. 

Pumpkin Seeds

Naturally rich in zinc, pumpkin seeds provide a vital nutrient necessary for testosterone production. They also contain phytosterols, which are plant compounds that act similarly to cholesterol. Phytosterols also work to support testosterone levels by influencing pathways involved in steroid hormone production. 

Leafy Greens

There are many reasons to get your daily dose of leafy greens. They are naturally rich in trace minerals and other compounds that promote overall health. Kale and spinach are great sources of magnesium, which as we explained earlier, is involved with testosterone production.

Pomegranate

Pomegranate arils (which people commonly refer to as seeds), are rich in antioxidants and polyphenols. Several studies indicate that pomegranate juice may help increase testosterone in both men and women. 

Onion

Naturally rich in flavonoids, onions may help increase testosterone production. Researchers note that the quercetin in onions has the potential to boost testosterone levels. The other nutrients in onions may help manage factors that lead to low T count, such as obesity and insulin resistance. 

Broccoli

Broccoli, a cruciferous vegetable, is another great green to add to your diet. It can help prevent the body from making bad estrogens. Indoles are the compounds that convert into diindolylmethane (DIM) during digestion. DIM may convert estrogen into less potent forms, reducing estrogen’s overall effects in the body.

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As if carrying the baby wasn’t a big enough job, add cramps into the equation. Many women say that cramps are just another thing to deal with during pregnancy. It comes with the experience. Nevertheless, it can be quite frustrating to find a comfortable position to sit or sleep in and then have your calf muscle cramp up. You clutch your sore leg and try to get the muscle to relax and are no longer comfortable. 

Cramps occur more frequently during pregnancy due to hormonal changes that affect circulation. Painful cramps can interrupt your day or night, but they are not harmful and you can prevent them easily. Follow the tips in this article when you get cramps during pregnancy and you will rest and relax more easily. 

Talk To Your Doctor About Taking Magnesium

A prenatal supplement usually contains magnesium, and there are many magnesium-rich foods you can eat as well. Foods like spinach, walnuts, bananas, and dark chocolate are excellent sources of the nutrient. If cramps become a serious problem, you may need to consult your doctor about supplementing with more magnesium. Lacking magnesium in the body can negatively affect your muscles’ ability to relax. 

Stretch To Get Rid Of Cramps

If you want to prevent cramps from occurring in the first place, go ahead and get your stretch on. Stretching is also an effective way to get rid of an existing cramp. Pay attention to the muscle groups that cramp most often, especially if you are prone to nighttime cramps. Consider engaging in light stretching before bed, stretching your hamstrings, quadriceps, calves, back, and more. Those muscle groups are the likeliest to cramp at night. 

Hydrate And Hydrate Some More

Lack of water in the body will cause the muscles to cramp more frequently. That means it is time to drink plenty of water when you are pregnant. The standard recommendation is to drink eight (eight-ounce) cups of water per day to hydrate the body. The problem with that figure is that it may not hydrate your body. Aim to drink half your bodyweight in ounces of water per day. If you weigh 180 pounds and divide that by two to get 90, drink 90 fluid ounces of water daily. You can also eat cauliflower, spinach, cucumber, peppers, carrots, watermelon, and tomatoes, all of which are water-rich foods. 

Get Plenty Of Sleep

How can you get sufficient sleep if you are cramping? Well, sleep is integral because a fatigued body is more likely to experience cramps. If you don’t get the rest you need, you will probably experience cramps in the middle of the night. You’ll wake up and be frustrated at losing sleep. When the baby comes, you’ll be losing plenty of sleep, so need to start now! A simple way to remedy this is to take naps, even if they are for 20 minutes during the early afternoon. A little sleep can go a long way in keeping you rested and cramp-free.

Elevate Your Legs While You Sleep

Elevating your legs while you sleep can not only help relieve pressure in the low back, but also alleviate leg cramps during pregnancy. Place one to two pillows under your lower legs so that your knees, calves, and feet are higher than your hips. That helps to improve circulation between the lower legs and the heart. It also aims to decrease lactic acid buildup that causes muscles to cramp. 

Relax With A Prenatal Massage

One thing to note about massages during pregnancy is that you have to be careful. Applying pressure to certain areas can be dangerous to the baby, which is why experts recommend seeing a massage therapist licensed in prenatal massage techniques. Massage works to increase blood flow to the muscles and encourages healthy ligaments and relaxed muscles and tendons. All of that helps to keep your muscles loose and reduces the risk of cramping.

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Pregnancy affects everyone differently, and the same applies to postpartum life. Just as both of these stages in life can be intense, emotional, or easy, so can breastfeeding, especially in the first few days after giving birth. Breastfeeding is worth it and being able to nourish your baby with your own body is nothing short of miraculous. Making sure the baby has a good latch from the beginning can help mitigate the pain. That said, breastfeeding is not a completely painless process, despite what you read. 

Go on any baby registry or talk to any mom or mom-to-be, and they will tell you that nipple cream is a must-have item. When you are in the trenches of learning to breastfeed, nipples can become irritated and sore. Some lactation experts recommend lanolin cream, but that doesn’t work if you are allergic to lanolin. 

What Is Lanolin?

Lanolin is the oil that is extracted from sheep’s wool. It undergoes a process to create finished lanolin, which is only problematic if you have a wool allergy. You also have to worry about potential pesticide residue found in wool. This can build up in fatty tissue or in breast milk if you apply it to your nipples. 

The reason for that is because a lot of sheep are sprayed with pesticides, which treat mites and various pests. Additionally, most sheep consume non-organic and GMO feed, traces of which are sometimes found in wool. Organic lanolin from healthy sheep exists, but it is hard to find. There are conflicting opinions and sources about the safety of lanolin, though. If you want to avoid the risk and be a little more careful with your little one’s first food, you may want a natural nipple cream.

Natural Nipple Cream

If you want to have an easier time with those first few days or weeks of nursing, you are going to need a soothing nipple cream. Because there are various natural nipple creams on the market, there is no need to make a DIY version. If you want to make your own because you want the assurance of knowing exactly what goes into the cream, this article provides an excellent DIY version. 

The baby may ingest some of the cream while nursing, so the goal is to use all-natural, safe ingredients for newborns. The ingredients in this cream have a low chance of allergic reaction. You’ll notice that it doesn’t contain almond oil, beeswax, or coconut oil, despite how beneficial those ingredients are to the skin. This is because they have a small chance of allergic reaction. This recipe is also free of essential oils for similar reasons, and because of their intensity. 

The Consistency

This nipple cream has a consistency that is more akin to a soft salve, but it is incredibly easy to apply. Should you desire a firmer cream, increase the amount of cocoa butter to one-third cup or more. You can also add some beeswax to thicken it, but there is a small chance that the baby could have an allergic reaction. Some evidence indicates that pesticides in inorganic beeswax may cause beeswax allergies. 

DIY Nipple Cream

Ingredients For Infused Oil:

• 1 cup olive oil
• 1/4 cup chamomile flowers
• 1/4 cup calendula flowers
• 2 tablespoons marshmallow root
• Ingredients For Nipple Cream:
• 1/4 cup infused oil
• 1/4 cup cocoa butter

Instructions:

• You can make the infused oil one of three ways. The easiest way (provided you have time) is the solar method. 
• Add all of the ingredients to a pint-size mason jar, place in the sun, and shake daily for two to four weeks. Once the infusion is complete, use a metal strainer lined with a cheesecloth to strain the herbs. 
• The quicker method is to fill a small saucepan with an inch or two of water and place it over low heat. Add all of the ingredients to a mason jar and place the jar in the saucepan.
• Allow the ingredients to melt and stir every so often once melted. Make sure to replenish the water if it evaporates too much. 
• Once the infusion is complete, use a metal strainer lined with cheesecloth to strain out the herbs. 
• Once you have the infused oil, you can make the nipple cream. Add 1/4 cup of the infused oil and cocoa butter to a heat-safe glass jar and fill a small saucepan with an inch or two of water. Place the saucepan over low heat and place the glass jar in the saucepan. 
• Stir the oil and cocoa butter until melted. Remove from heat and pour the mixture into a heat-safe glass jar or tin. Allow to cool at room temperature and then use when needed. 
• Keep the balm in a cool, dry place.

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For pregnant women, stretching offers a host of benefits. Different moves can help maintain mobility, relieve stiffness, and even prepare you for labor. There are a lot of aches and pain that you can experience while pregnant, and stretching can offer relief. This pain can occur while sleeping, walking, sitting, or just existing. Before we get into the stretches that pregnant women should do, there are a few things to note. 

Relaxin is a hormone in the body and levels increase during pregnancy. This hormone works to relax the cervix and ligaments during delivery. It also lubricates the joints and ligaments of the pelvic, allowing you to overstretch in various activities like yoga. Stretching too much in this way can be dangerous and may cause injury. To avoid injury, do not overstretch or go deeper into poses than you could before pregnancy. If you are worried about stretching or engaging in yoga while pregnant, talk to your doctor to ensure that it is safe for you. If you want to stretch and engage in yoga, the following stretches are great during pregnancy.

Cat Cow

The round ligament runs along the top of each side of the uterus. As the baby grows, so do you, so your center of gravity starts to shift forward. That causes the pelvis to rotate forward, which can increase hip and groin tightness, and cat cow pose can help alleviate this tension. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Take a deep breath in and round your back. Hold for three seconds in this “cat” position. Exhale and arch your back slowly, holding for three seconds in “cow” position. Repeat three to five times, taking your time throughout. 

Pigeon Pose

This stretch works to lengthen the outside of the hip and may even relieve sciatic pain, which is very common during pregnancy. This stretch also aims to lengthen the front of the hip. Begin on all fours and bring your right knee in front of you between your arms. Move the right foot to be in line with your left knee. Extend your left leg behind you and rest the top of your left foot on the floor. Shift your bodyweight over the hips and center yourself. You should feel a stretch along your right buttocks and the front of the left hip. Don’t force your body into anything it can’t tolerate. Hold for five deep breaths and then switch sides. 

Butterfly Stretch

This stretch targets the inner thighs and groin and aims to open up your hips. It also works to improve circulation to the lower abdomen, which works to ease bowel movements and fluid retention in the legs. Begin by sitting on the floor with your legs extended in front of you. Place a pillow under your buttocks if you require extra support. Bend your knees, bring your feet together, and allow your knees to fall out to the sides. Make sure to keep the soles of your feet touching. You should feel a stretch along your inner thighs, and you can increase the stretch by gently pushing your knees closer to the ground. Hold this position for 30 seconds. 

Upper Back And Hamstring Stretch

Carrying a baby is a lot of work! This combination stretch works to take the weight off the pelvis and reduce that downward pressure you feel during pregnancy. Begin by standing up straight with your feet hip-distance apart about three feet from a table or chair. Hinge at the hips and place your hands on the table. Sink your buttocks backward and aim to keep your legs straight. If you can, make your torso parallel to the ground. You will feel a stretch that runs along your hamstrings and also your upper back and arms. Hold this stretch for five deep breaths and then return to the starting position. Complete a total of three times for best results. 

Child’s Pose

This is a very simple and relaxing yoga pose that helps to elongate the spine and relieve pressure on the surrounding nerves. Begin on all fours in a tabletop position with your knees slightly wider than hip-width apart. Sink back to rest your buttocks on your heels and reach your hands out until you are in a folded position. You should feel a stretch in the lower back, hips, and upper back. Hold this position for 30 to 60 seconds. If you are in the later stages of pregnancy and feel that your belly is in the way, place a couple pillows under your stomach for support.

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Let’s see if the guys know what is fact and what is fiction about the menstrual cycle.

Chapters:
0:00 Intro
0:26 Bacteria can use periods as a chance to poison your whole body.
1:59 You can get pregnant if you’re on your period.
2:58 During a period, women shed the lining of their uterus. This lining only grows in the uterus.
5:02 An egg is released every menstrual cycle.
6:41 Outro

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A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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Following a healthy eating routine is what everyone should do to maintain proper intake of nutrients. When you are pregnant, the body requires more of certain nutrients, including calcium, vitamin D, potassium, folate, protein, iron, choline, and iodine. Making smarter food choices can ensure a healthy pregnancy and healthy baby. In this article, we aim to give you some quick dietary tips to help you eat healthy while pregnant. 

Before we get started, the basic principles of healthy eating remain whether you are pregnant or not. Make sure that you consume plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. A few nutrients during pregnancy deserve special attention, though. To maintain a healthy pregnancy, the following components come into play:

• A balanced diet
• Regular exercise
• Appropriate and timely vitamin/mineral supplementation
• Appropriate weight gain

Get The Right Amount Of Calories

The amount of calories you need will change during the course of your pregnancy. Generally speaking, most pregnancies require the following caloric needs:

• First trimester (first 12 weeks): no extra calories
• Second trimester (13 to 26 weeks): about 340 extra calories per day
• Third trimester (after 26 weeks): about 450 extra calories per day

Weight gain is completely natural during pregnancy, but that doesn’t mean you have to eat everything in sight. How much weight you’ll need to gain, in addition to the number of calories, will depend on a few things. Ask your doctor or midwife how many calories you need and how much weight is necessary for you to have a healthy pregnancy. 

Follow A Healthy Eating Routine

Ideally, you want to consume a wide range of healthy foods while pregnant. Choose a mix from the following food groups to enjoy daily:

• Whole fruits: berries, apples, mango, bananas, and more
• Whole grains: such as brown rice, bulgur wheat, millet, oats, and multi-grain bread
• Vegetables: sweet potatoes, okra, beets, spinach, bell peppers, jicama, broccoli, and more
• Healthy oils: olive oil, avocado oil, and virgin coconut oil
• Lean protein: eggs, beans, peas, lentils, nuts, seeds, tofu, salmon, lamb, and skinless chicken
• Low-fat or fat-free dairy: yogurt, lactose-free dairy, cheese, soy yogurt, or fortified soy beverages

Should You Take A Prenatal Supplement?

Most health care providers or midwives will prescribe a prenatal supplement either before conception or shortly thereafter. This is to ensure that you meet all of your nutritional needs. Please note that a prenatal supplement does not replace a healthy diet. Whether or not you decide to take a prenatal supplement is up to you. Just make sure that you get enough of the following nutrients: 

• Iron: Many women do not get enough iron during pregnancy. Iron helps your baby develop, so consult your healthcare provider to see if you need a prenatal supplement with iron, or a separate iron supplement. 
• Choline: An important nutrient for the developing baby’s brain. Foods that contain choline include lean meats, seafood, beans, lentils, eggs, and fat-free dairy. Most prenatal supplements do not have choline, so if you don’t think that you are consuming enough, consult your healthcare professional.
• Folic acid: Keep in mind that folic acid is the synthetic form of folate, which exists in many dark leafy vegetables, beans, peas, and nuts. You can also obtain folate from oranges, lemons, strawberries, melons, and bananas. If you take a prenatal supplement, make sure that it contains 400 to 800 micrograms (mcg) of folic acid. 
• Iodine: Another nutrient that is integral for the baby’s brain. If you use salt to season your food, make sure it is iodized salt. Prenatal supplements typically do not have iodine, so ask your doctor whether you need an iodine supplement or not. 

Avoid Certain Foods

During your pregnancy, please note that you should stay away from certain foods. The following foods may contain bacteria that can harm the baby:

• Lunch or deli meats, smoked seafood, and hot dogs
• Raw (uncooked) or rare (undercooked) meats, poultry, or eggs
• Raw sprouts, including clover, radish, alfalfa, and mung bean sprouts
• Unpasteurized juice, cheese, or milk. Make sure you see “pasteurized” on the label.
• Raw or rare fish or shellfish, such as sushi or raw oysters. (You can eat fish because it contains healthy fats, but some seafood is high in mercury. Generally speaking, you can eat eight to 12 ounces of seafood per week, so long as it is low in mercury and high in healthy fats).
• Refrigerated pate and meat spreads

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