Strides Women's Fitness Care

11/25/2014

Aim to Practice Thirty to Sixty Minutes

Many public yoga classes are 75 to ninety minutes. If you try to do this on your own, you may just end up frustrated, discouraged, or distracted. Without the guidance of a teacher and the collective energy of a classroom, it is hard to sustain a lengthy class. You will also be more efficient when practicing on your own, as much of a yoga class is dedicated to providing specific alignment instruction and modifications for those who struggle with a pose. On your own, you should be able to get in a full and complete practice in as little as thirty minutes.

11/24/2014

Eat lots of fruit and veg.

Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals.

Fresh, frozen, tinned and 100% fruit juices all count!

Try grating vegetables like carrots and courgette into bolognaise or add lots of vegetables to homemade tomato sauce and

11/23/2014

11/22/2014

Put Fruit on Your Counter

The easiest change you can make to your diet, with the biggest effect, is to build your meal around fruits and vegetables, says Larson. If that seems complicated (or hard) to you, it doesn’t have to be: Fruit can be eaten raw, anywhere, and anytime—and it's easy to pack ahead. “Just buy fruit and have it on hand,” says Larson. “Having it visible in your kitchen makes you more likely to grab it.

11/21/2014

Nutrition

You need to burn more calories than you're taking in to burn fat, and the most efficient way to do that is to practice clean eating, he says. Why? Think of it this way: To shave 500 calories from your day, you could either forgo that whipped cream-topped blended coffee beverage or spend about 45 minutes sweating it out on the treadmill.

11/20/2014

If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.

11/19/2014

Causes of Heavy Menstrual Bleeding :

How do you know when bleeding during your period is abnormally heavy? The easiest way to know if you are experiencing menorrhagia is to take note of how often you need to change your pad or tampon. If your period is heavy enough to require changing more often than every one or two hours, or if you have a period that lasts more than a full week, you may be experiencing menorrhagia.

Let’s take a look at the most common causes of menorrhagia or heavy menstrual bleeding:

A hormonal imbalance during adolescence or menopause is the most common cause of heavy menstrual bleeding. During adolescence after girls have their first periods, and for several years before the onset of menopause when menstruation ceases, our hormones levels are fluctuating which often leads to excessive uterine bleeding during our periods. It’s often possible to treat menorrhagia caused by hormonal imbalances with birth control pills or other hormones.

Uterine fibroid tumors are another very common cause of excessive menstruation. It’s important to understand that fibroid tumors are usually benign (non-cancerous) tumors that often occur in the uterus of women during their thirties or forties. While the cause of uterine fibroid tumors is unclear, it is clear that they are estrogen-dependent. Several surgical treatments are available for treating fibroid tumors of the uterus including myomectomy, endometrial ablation, uterine artery embalization, and uterine balloon therapy, as well as hysterectomy. Non-surgical pharmacological treatments for fibroid tumors include GnRH agonists, and oral contraceptives. Some women find natural progesterone to be an effective treatment for uterine fibroid tumors. Often, when symptoms are not severe or troublesome, a “wait and see” approach is taken. Once menopause occurs, uterine fibroid tumors typically shrink and disappear without treatment.

Cervical polyps are small, fragile growths that begin in either the mucosal surface of the cervix, or the endocervical canal and protrude through the opening of the cervix. The cause of cervical polyps is not clear; however, they are often the result of an infection and many times associated with an abnormal response to increased estrogen levels or congestion of the blood vessels located in the cervix. Women most commonly affected by cervical polyps are those over the age of twenty who have had children. A simple out patient office procedure that removes the growth, along with antibiotics, is the usual treatment for cervical polyps.

Endometrial polyps are typically non-cancerous, growths that protrude from the lining of the uterus. The cause of endometrial polyps is unclear, although they are often associated with an excess of estrogen following hormone treatment or some types of ovarian tumors. Treatments for endometrial polyps include hysteroscopy and D&C. A pathology lab will evaluate endometrial polyps for cancer following removal.

Pelvic inflammatory disease (PID) is an infection of one or more organs that affects the uterus, fallopian tubes, and cervix. PID is, most often, a sexually transmitted disease; however, it sometimes occurs following childbirth, abortion, or other gynecological procedures. The recommended treatment for pelvic inflammatory disease is antibiotic therapy.

11/18/2014

White va**nal discharge & weakness?

The white discharge in females is a common issue and is also called va**nal discharge. It varies according to the menstrual cycle of the woman, being more before ovulation. The consistency is also elastic and watery during that phase and becomes clear and stretchy while you are ovulating. Vaginal discharge or white discharge is completely normal but if the discharge has foul odour or is accompanied by itching and pain, it may be a matter of concern.

This discharge is basically the cells and fluids which are shed through the va**na to protect and to keep the va**na clean. However if there is abnormal white va**nal discharge, it could be due to the following causes:

1. Bacterial vaginosis: In this there is inflammation of va**na and growth of bacteria which are present in the va**na. This overgrowth disturbs the natural balance leading to abnormal discharge.
2. Yeast Infection: This is another one of the white discharge causes characterized by itching, irritation and va**nal discharge. This is also known as candidiasis and is a common condition.
3. Cervicitis: Cervicitis is the condition is which the cervix gets inflamed and causes the infection.
4. Vaginitis: Inflammation of va**na is Vaginitis which is due to imbalance of the va**nal bacteria present. Vaginitis could be of bacterial, yeast, atrophic or trichomoniasis type.
5. Warts: Ge***al warts are one of the types of sexually transmitted diseases.
6. Gonorrhea: This infection may affect the cervix in a female.
7. Sexually Transmitted diseases: STDs are acquired during sexual contact and can cause white discharge.
8. Pelvic Inflammatory Disease: This is an infection of the reproductive organs in a female.

The above are the causes of the white discharge and can show the following symptoms: abnormal white discharge, foul or strong odour from va**na, itching, redness, burning sensation of the va**na, constipation, cramps, headaches, bleeding which is not related to periods, discharge that is cheesy, greenish or yellowish in colour and thick va**nal discharge. If one experiences any of these above white discharge symptoms, one should visit the doctor for a check-up and try the natural home remedies to help in this condition.

The white discharge natural home remedies will help to bring some relief and is an effective and safe way to treat this condition. Some of the natural home remedies are as follows:

1. Fenugreek Seeds: Boil the fenugreek seeds in water and simmer for a while. Strain and use to do**he.
2. Rice: Keep the rice water while cooking rice and consume this water regularly.
3. Walnut leaves: Boil the walnut tree leaves in water and use for douching.
4. Coriander Seeds: This is one of the natural home remedies used for curing white discharge in females. Soak little coriander seeds in water overnight and drink this water in the morning.
5. Banana: Eating of a banana regularly is said to help in this condition.
6. Yogurt: Soak a tampon in yogurt and insert this in the va**na.
7. Mango Powder: Mango powder is effective in this condition. Make a paste with the mango powder and little water. Apply this paste to the va**na.

Try these above natural remedies for white discharge from va**na for relief. It is better to consult a doctor and get a check up before you try the remedies.

11/17/2014

Manual and Vacuum Aspiration for Abortion
There are two methods of vacuum aspiration (also called suction aspiration):

Manual vacuum. This procedure can be used around 5 to 12 weeks after the last menstrual period (early first trimester). It involves the use of a specially designed syringe to apply suction. This method is not available everywhere. But it may be more available than machine aspiration in some geographic areas.
Machine vacuum. This procedure is a common method used in the first 5 to 12 weeks (first trimester) of pregnancy. Machine vacuum aspiration involves the use of a hollow tube (cannula) that is attached by tubing to a bottle and a pump, which provides a gentle vacuum. The cannula is passed into the uterus, the pump is turned on, and the tissue is gently removed from the uterus.

Manual vacuum aspiration procedure

Manual vacuum aspiration usually takes between 5 and 15 minutes. It can be done safely in a clinic or medical office using local anesthetic and a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen. For this procedure, the health professional will:

Position you on the exam table in the same position used for a pelvic exam, with your feet on stirrups while you are lying on your back.
Insert a speculum camera.gif into the va**na.
Clean the va**na and cervix with an antiseptic solution.
Inject a numbing medicine (local anesthetic) in the cervix.
Insert a small instrument into the cervix to slightly open (dilate) it, if needed. In most cases, though, dilation isn't needed.
Pass a thin tube through the cervix and into the uterus. A handheld syringe is attached and used to suction the tissue out of the uterus. As the uterine tissue is removed, the uterus will contract. Most women feel cramping during the procedure. The cramps will decrease after the tube is removed. Some women also have nausea or sweating, or they feel faint. But typically symptoms are less severe than with machine vacuum aspiration.

11/16/2014

How Can I Relieve Mild Menstrual Cramps?
To relieve mild menstrual cramps:

Take aspirin or another pain reliever, such as Tylenol (acetaminophen), Motrin (ibuprofen) or Aleve (naproxen). (Note: For best relief, you must take these medications as soon as bleeding or cramping starts.)
Place a heating pad or hot water bottle on your lower back or abdomen. Taking a warm bath may also provide some relief.
To relieve menstrual cramps, you should also:

Rest when needed.
Avoid foods that contain caffeine and salt.
Avoid smoking and drinking alcohol.
Massage your lower back and abdomen.
Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.

If these steps do not relieve pain, your health care provider can order medications for you, including:

Ibuprofen (higher dose than is available over the counter) or other prescription pain relievers
Oral contraceptives (Women taking birth control pills have less menstrual pain.)

11/14/2014

Breast and Ni**le Discharge :

For women who aren't breastfeeding, the sight of ni**le discharge can be alarming. But if you notice discharge from your ni**le, there's no reason to panic. While ni**le discharge can be serious, in most cases, it's either normal or due to a minor condition.

Still, if you are not nursing, you should contact your health care provider any time you notice breast discharge. Based upon your symptoms and the results of diagnostic tests, your doctor will decide on the best course of treatment.

What is normal and what is abnormal ni**le discharge?

Bloody ni**le discharge is never normal. Other signs of abnormality include ni**le discharge from only one breast and discharge that occurs spontaneously without anything touching, stimulating, or irritating your breast.

Color isn't usually helpful in deciding if the discharge is normal or abnormal. Both abnormal and normal ni**le discharge can be clear, yellow, white, or green in color.

Normal ni**le discharge more commonly occurs in both ni**les and is often released when the ni**les are compressed or squeezed. Some women who are concerned about breast secretions may actually cause it to worsen. They do this by repeatedly squeezing their ni**les to check for ni**le discharge. In these instances, leaving the ni**les alone for a while may help the condition to improve.

Based on your medical evaluation, your doctor will determine whether your ni**le discharge is normal (physiologic) or abnormal (pathologic). Even if your doctor determines your breast discharge is abnormal, keep in mind that most pathological conditions that cause ni**le discharge are not serious and are easily treated.