Inhale and Exhale: When To Do Which During Exercise?
Breathing, we do it every day without being consciously aware of how we do it. Yet, the act of inhaling and exhaling during exercise takes on another dimension. Most experts agree that one should exhale upon exertion and inhale upon release. The reason for this is that there is less risk of injury internally.
Some women have a difficult time with this particular technique since the tendency to hold ones’ breath when exerting pressure is quite common. It is recommended that, for example, if you are lifting a heavy object to exhale as you begin the lift and then inhale when you slowly place the object down.
Another school of thought suggests that when conducting any form of exercise, there is a tendency to breathe through the mouth, which is why so many people new to exercising get out of breath. The proper way is to breathe through the nose. All experts do agree, however, that breathing during exercise routines should be normal and not forced.
Engaging in cardiovascular workouts or aerobic workouts is another example in which breathing should be natural. Moreover, it is advised to breathe in through the nose and breathe out through the mouth, which allows the heart rate to slow down as well as your breathing. Yet, professionals who teach Yoga instruct their students to breathe only through the mouth.
Sound confusing? Well, the best advice is when it doubt breathe normally. Eventually, the more practice you have under your belt the more you will be able to get the breathing part of exercising down to a science.
While much has been written about when to inhale and exhale during exercise routines, there is a right way of breathing. The problem is, depending on which professional you talk to, their way is the only way.
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Showing posts with label women's health. Show all posts
Showing posts with label women's health. Show all posts
Saturday, August 25, 2007
Thursday, August 2, 2007
Signs that You May Have Endometriosis
I have suffered with endometriosis for years. With each child it has either subsided for a while or reared it's ugly head even worse. Getting solid and understandable information about it can be a challenging, time consuming and confusing task! Here's a little bit of what the medical community says about this condition. Please keep in mind that it is intended to inform not prescribe and that there are other theories out there about endometriosis - it's causes and treatments.
Endometriosis is a common, but not well known condition that can occur in menstruating women. While symptoms normally start out mild, they can become severe and even lead to infertility. This is why it’s so important for all women who get their period to understand what this disease is and how to spot it. That way, it can be diagnosed and treated before the damage is too extensive.
Every month, menstruating women develop a layer of endometrial cells inside their uterus. In women with endrometriosis, for reasons that aren’t entirely clear, these cells grow up and outside the uterus as well as inside.
When a woman has her period, these endometrial cells leave the body, but if they are not inside the uterus, they have no way to escape. These cells can grow on, into, and between the uterus, ovaries, bowels, and bladder. Very rarely the growths can spread even further, which is much more serious. The most common location or these growths is on the ovaries.
The problem with endometriosis is that many women don’t have any symptoms, or the symptoms remain so mild that their condition is not detected for many years. That’s why it’s important to have regular pelvic exams. While pain and infertility are the easiest ways to realize you have endometriosis, your doctor may also be able to catch it during routine examinations.
The most common symptoms are:
* Painful menstrual cramps that worsen with time. While you may have cramps when you first start getting your period, they should worsen with endometriosis due to the growth that usually occurs with each cycle.
* Persistent pain in the back or lower abdomen.
* Pain during sexual intercourse, urination, or bowel movements. These symptoms are more likely during menstruation.
* Heavy periods, short menstrual cycle (less than 27 days), and spotting between cycles. Because this is considered the cause of endometriosis, this should start before any other symptoms appear and often occurs as soon as you start getting your period. Many women with endometriosis also started getting their period at an early age.
* Infertility. Many women don’t discover they have endometriosis until they see a fertility specialist because they have been unsuccessful at conceiving.
* Fatigue. This may be mild or more severe.
If you have some or all of these symptoms, it’s important for you to talk to a doctor right away. Because symptoms come on slowly or are nonexistent, it may take a while to recognize what’s wrong and can keep you from being treated. Also, many of these symptoms are associated with other potentially serious problems. Your doctor can help you sort out your symptoms and receive proper treatment.
Endometriosis is a common, but not well known condition that can occur in menstruating women. While symptoms normally start out mild, they can become severe and even lead to infertility. This is why it’s so important for all women who get their period to understand what this disease is and how to spot it. That way, it can be diagnosed and treated before the damage is too extensive.
Every month, menstruating women develop a layer of endometrial cells inside their uterus. In women with endrometriosis, for reasons that aren’t entirely clear, these cells grow up and outside the uterus as well as inside.
When a woman has her period, these endometrial cells leave the body, but if they are not inside the uterus, they have no way to escape. These cells can grow on, into, and between the uterus, ovaries, bowels, and bladder. Very rarely the growths can spread even further, which is much more serious. The most common location or these growths is on the ovaries.
The problem with endometriosis is that many women don’t have any symptoms, or the symptoms remain so mild that their condition is not detected for many years. That’s why it’s important to have regular pelvic exams. While pain and infertility are the easiest ways to realize you have endometriosis, your doctor may also be able to catch it during routine examinations.
The most common symptoms are:
* Painful menstrual cramps that worsen with time. While you may have cramps when you first start getting your period, they should worsen with endometriosis due to the growth that usually occurs with each cycle.
* Persistent pain in the back or lower abdomen.
* Pain during sexual intercourse, urination, or bowel movements. These symptoms are more likely during menstruation.
* Heavy periods, short menstrual cycle (less than 27 days), and spotting between cycles. Because this is considered the cause of endometriosis, this should start before any other symptoms appear and often occurs as soon as you start getting your period. Many women with endometriosis also started getting their period at an early age.
* Infertility. Many women don’t discover they have endometriosis until they see a fertility specialist because they have been unsuccessful at conceiving.
* Fatigue. This may be mild or more severe.
If you have some or all of these symptoms, it’s important for you to talk to a doctor right away. Because symptoms come on slowly or are nonexistent, it may take a while to recognize what’s wrong and can keep you from being treated. Also, many of these symptoms are associated with other potentially serious problems. Your doctor can help you sort out your symptoms and receive proper treatment.
Monday, June 18, 2007
Tips To Help Reduce Bloating
One of the most uncomfortable feelings in the world is when you’re bloated, right? Clothes do not fit properly, you become irritable, and pain often accompanies the symptom, especially during PMS. While most people who experience bloating are affected by different foods or drinks, here are some tips to help reduce bloating.
1. Reduce your sodium intake. Salt is the number one contributor to bloating.
2. Exercise as much as you can.
3. Avoid foods which are gassy such as cabbage, beans, milk and other vegetables and foods which contain lactose.
4. When eating meals, chew slowly. The old adage of chewing 100 times may be true. Lay down your fork between each bite.
5. Avoid chewing gum to reduce the amount of air you are swallowing.
6. Avoid powdered milk as it contains salt which increases bloating.
7. Too many starchy foods combined with protein contribute to bloating.
8. Try not to drink anything that is very cold, but keep it at room temperature.
9. Do not eat too much of anything. Portion control can reduce bloating.
10. Check to determine what condiments may cause your bloating, such as mayonnaise and the like.
11. Eating processed foods such as mac and cheese can cause bloating due to its high sodium content.
12. Snacks such as chips and certain types of cheese flavored popcorn have high sodium content.
13. Avoid diet sodas and candies.
14. Constipation may also be a factor in bloating. Eat foods rich in fiber.
15. Drink chamomile tea, which is not only good for the digestive system, but reduces bloating as well.
Finally, and this may be hard to take ladies, but experts suggest that avoiding chocolate during your menstrual period will reduce the bloating as well. The reason is because chocolate contains both sugar and dairy, thus contributing to the bloating problem. However, no one can definitively tell you not to eat chocolate, especially when you are PMSing! Between the water retention and the bloating, denying yourself chocolate can be a lethal request.
These tips to help reduce bloating depend upon what actually causes it in your particular case. Keep track of those foods, drinks, and habits which contribute to it. Once you ascertain the cause, you’ll most likely never have to deal with it again.
1. Reduce your sodium intake. Salt is the number one contributor to bloating.
2. Exercise as much as you can.
3. Avoid foods which are gassy such as cabbage, beans, milk and other vegetables and foods which contain lactose.
4. When eating meals, chew slowly. The old adage of chewing 100 times may be true. Lay down your fork between each bite.
5. Avoid chewing gum to reduce the amount of air you are swallowing.
6. Avoid powdered milk as it contains salt which increases bloating.
7. Too many starchy foods combined with protein contribute to bloating.
8. Try not to drink anything that is very cold, but keep it at room temperature.
9. Do not eat too much of anything. Portion control can reduce bloating.
10. Check to determine what condiments may cause your bloating, such as mayonnaise and the like.
11. Eating processed foods such as mac and cheese can cause bloating due to its high sodium content.
12. Snacks such as chips and certain types of cheese flavored popcorn have high sodium content.
13. Avoid diet sodas and candies.
14. Constipation may also be a factor in bloating. Eat foods rich in fiber.
15. Drink chamomile tea, which is not only good for the digestive system, but reduces bloating as well.
Finally, and this may be hard to take ladies, but experts suggest that avoiding chocolate during your menstrual period will reduce the bloating as well. The reason is because chocolate contains both sugar and dairy, thus contributing to the bloating problem. However, no one can definitively tell you not to eat chocolate, especially when you are PMSing! Between the water retention and the bloating, denying yourself chocolate can be a lethal request.
These tips to help reduce bloating depend upon what actually causes it in your particular case. Keep track of those foods, drinks, and habits which contribute to it. Once you ascertain the cause, you’ll most likely never have to deal with it again.
Tuesday, March 13, 2007
Women Benefit From Soy Protein
Most women have been told to drink a lot of milk and eat foods rich in calcium to stay healthy and strong. Another food that should be included in every woman’s diet is soy protein. Here are just a few ways adding some soy to your diet can keep you healthy and strong.
Hot Flashes
These are a common symptom in women going through perimenopause. Women who suffer from mild to moderate hot flashes can usually decrease their symptoms by getting larger amounts of soy protein. Soy contains phytoestrogens, or plant estrogens, that can mimic human estrogen, reliving these symptoms. Many women have experienced good results using soy protein instead of estrogen replacement therapy.
Bone Health
Loss of bone mass is a serious issue for woman in menopause and perimenopause. If your normal bone mass is not maintained, you’re much more likely to develop osteoporosis. You’ll also most likely to suffer broken bones, which can be devastating to older women. Soy protein contains calcium, along with magnesium and boron; all of these are essential in keeping your bones strong and healthy. In addition to providing these building blocks for your bones, certain chemicals in soy, called isoflavones, may help prevent your bones from breaking down. Getting enough soy everyday is a great way to keep yourself strong.
Heart Health
We all know that high cholesterol is a big risk factor in developing heart disease. And while heart disease used to be considered a man’s disease, we now know that it’s a killer in women as well. If you want to keep your heart healthy, soy protein can help. It has been shown to lower “bad” cholesterol levels. Getting enough soy protein now can not only help you if you have a heart problem, eating it before there’s a problem can help prevent one.
Cancer Prevention
While the previously mentioned benefits mainly deal with older women, soy can be a great benefit to younger women as well. It is suggested that the phytoestrogens in soy can help prevent breast cancer in younger women by preventing high levels of estrogen from reaching hormone receptors. While current studies are inconclusive, they are still promising.
In addition to all these benefits for women, we also know that soy can improve immune system functions for men and women, making you less likely to get sick and improving recovery times.
Since we already know it’s important for women of all ages to get enough soy protein, the next thing to find out is how much. Having too much soy in your diet can actually cause problems rather than fix or prevent them. You should strive to get about 50mg of soy protein a day. While there are supplements available, the best way to get this and any nutrient is through a proper diet. However, some studies suggest that sources such as tofu are better for you than products like soy milk.
Hot Flashes
These are a common symptom in women going through perimenopause. Women who suffer from mild to moderate hot flashes can usually decrease their symptoms by getting larger amounts of soy protein. Soy contains phytoestrogens, or plant estrogens, that can mimic human estrogen, reliving these symptoms. Many women have experienced good results using soy protein instead of estrogen replacement therapy.
Bone Health
Loss of bone mass is a serious issue for woman in menopause and perimenopause. If your normal bone mass is not maintained, you’re much more likely to develop osteoporosis. You’ll also most likely to suffer broken bones, which can be devastating to older women. Soy protein contains calcium, along with magnesium and boron; all of these are essential in keeping your bones strong and healthy. In addition to providing these building blocks for your bones, certain chemicals in soy, called isoflavones, may help prevent your bones from breaking down. Getting enough soy everyday is a great way to keep yourself strong.
Heart Health
We all know that high cholesterol is a big risk factor in developing heart disease. And while heart disease used to be considered a man’s disease, we now know that it’s a killer in women as well. If you want to keep your heart healthy, soy protein can help. It has been shown to lower “bad” cholesterol levels. Getting enough soy protein now can not only help you if you have a heart problem, eating it before there’s a problem can help prevent one.
Cancer Prevention
While the previously mentioned benefits mainly deal with older women, soy can be a great benefit to younger women as well. It is suggested that the phytoestrogens in soy can help prevent breast cancer in younger women by preventing high levels of estrogen from reaching hormone receptors. While current studies are inconclusive, they are still promising.
In addition to all these benefits for women, we also know that soy can improve immune system functions for men and women, making you less likely to get sick and improving recovery times.
Since we already know it’s important for women of all ages to get enough soy protein, the next thing to find out is how much. Having too much soy in your diet can actually cause problems rather than fix or prevent them. You should strive to get about 50mg of soy protein a day. While there are supplements available, the best way to get this and any nutrient is through a proper diet. However, some studies suggest that sources such as tofu are better for you than products like soy milk.
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