How to Cope with Stress After a Divorce

Whether or not you see it coming, nothing can prepare your mind or body for a divorce. Often the shock and pain of a failed marriage can take a toll on your physical health leading to various complications. While you may not be able to pick up the pieces of your relationship, you certainly don't have to let a divorce destroy your life. Here are tips to cope with stress post a divorce and prevent it from affecting your health.


Keep yourself occupied

 It is important to keep yourself occupied. Work around your routine and add new things to it. It is very important that you try and fill up the time you would normally spend with your spouse with something else. If there is something you’ve been wanting to try out for a long time like Rumba classes or violin lessons, now is the time to give it a try. If you were afraid to try different kinds of clothing previously, it's time to take yourself shopping and do some sartorial experimentation.


Give yourself time to recover
 
“Plan your day well in advance so that you are not left staring into the void or sulking,”. At the same time, it is important to give yourself time to recover. “Don’t forcefully stop your thoughts; let them come and go. But don’t ruminate on them. There is no point in being in denial. Accepting the situation is the first step to recovery. Also, do not ignore your thoughts. Talk to your close friend or mother. “Getting it out makes it easier to move on.


Take a break
 
Do more and more activities that you enjoy and make you feel good about yourself. But remember that self importance is the goal and not self obsession.  “Another way to break out of the stress is to be in the moment. Avoid visiting the past and analysing and re-analysing things. It will only push you into depression. Concentrate on the present. Focus on making your current life better. Give yourself a break, go on a much-needed vacation- either alone or with a bunch of friends. It will help you come back refreshed to face any situation head on rather than running away from it.


Avoid substance abuse

Avoid depending on substances like smoking or drinking. It might harm your health. And still if you find yourself feeling sad or angry at times, tell yourself that it is normal to have these feelings; respect your emotions. Also, be absolutely certain you are ready before you start dating again. “Take one step at a time. Start by hanging out with friends who are likely to set you up, go for a couple of friendly coffees and then go ahead with the new relationship.

Tips to Get Back in Shape After Pregnancy

Now that the hullabaloo around Bollywood actress Aishwarya Rai Bachchan’s pregnancy has come to an end, we can’t wait but watch her shed those extra pounds and get back in shape!
Childbirth is a fresh chapter in a woman’s life and the new mother is close to feeling hassled due to several changes – emotional as well as physical.
Here are a few tips that may go a long way in saying goodbye to all the weight gain during pregnancy.

Follow a nutritious diet

This is the time when you cannot go wrong with what you eat as it affects the milk supply to the newborn baby. “Start consuming wholesome meals and adopt a sensible approach to losing weight post-delivery. suggested foods  new mommies to eat whole grains, fresh vegetables, high proteins in the form of fish and also healthy fats. “Good sources of such fats are nuts, olive oil and pure ghee, but all in balanced proportions.


Breast feed your baby

Did you know that breastfeeding can actually help you lose those extra pounds? There’s good news for new moms as nursing your precious one can lead to weight loss. Breastfeeding requires mothers to make milk which naturally burns calories and help her to shed those ugly flabs.


Start with yoga

 If you have been regular with your yoga sessions before pregnancy, then it is easier for you to fall back to an exercise routine post-delivery of the baby. “The best yoga practice for new moms is Pranayam or breathing exercises. It is the most safe and effective way to lose weight after childbirth.


Think positive

 Positive thinking goes a long way in preparing for a weight loss programme that is equally taxing on the mind and the body. Your baby is your first priority, so no matter how many kilos you have put on, remember you can get back in shape with time. Till then, revel in the happiness and positivity that your bundle of joy has brought into the family.


Get a personal trainer

It is imperative to give your body some time to adjust to the new development. “There are different exercising norms for women who have undergone a normal delivery and a C-section. Therefore, it is advisable to consult your gynaec before adopting a workout regimen. Side by side one can also start weight training preferably after four weeks under the supervision of a qualified personal trainer.


Go for walks

 Brisk walking is probably the best exercise for women who have just delivered a baby. But at the same time, relax for at least 2-3 weeks before you hit the park! If you are a good swimmer, then it is a better idea to hit the pool to shed those kilos.


  Say no to processed foods

 As pointed out before, it is essential to follow a nutritious diet for your baby, more so if you are breastfeeding. Therefore, avoid all kinds of processed foods such as soft drinks, bakery products, frozen meals and canned food among others. Eat right and see how you get back to looking great!

Foods That Will Help to Lose Weight

 Starving  to lose weight? Try eating the right foods instead of staying off food. Here are foods that should top your grocery list as they are not just nutritious, but will also help you lose that stubborn belly fat.
Apples

Apples are low in calories and are a good source of fiber. “The fiber and pectin in apples helps you feel fuller for longer. Enzymes in apples help you digest food more effectively too.

Tomatoes

 
Tomatoes are great for health due to their high vitamin C and antioxidant levels. “They are also low in calories,” says Naini. They can be had in almost any form- in soup, salad, in a dal and even raw. Tomatoes not only keep heart diseases and cancer away, but will also make your skin glow. These keep you fuller for longer too.

Coconut

Coconut contains healthy fats that will keep you feeling full. “One tsp of coconut in your food will prevent you from bingeing. The healthy fats in coconut help your body absorb all essential nutrients.

Lemon

Vitamin C in lemon boosts metabolism, thus keeping you slim. “Fresh lemon juice also cures acidity and helps keep chronic diseases at bay.

Green tea

 Green tea is a great source of antioxidants. These speed up metabolism and fat burning.” A cup or two of green tea a day will also help you lower levels of bad cholesterol.


Broccoli
 
“Broccoli is a great source of vitamins A and C and calcium too. Make soup out of it or add it to whole wheat pasta for a wholesome low-cal meal.


Eggs

 Eggs are a healthy source of protein. “A medium-sized egg contains only 70 calories,”. Eggs contain amino acids that aid fat loss. They also helps to stabilise blood sugar levels and maintain lean muscle tissue.


Olive oil

Olive oil is the healthiest of oils. It not just reduces the amount of bad cholesterol and increases the amount of good cholesterol in the blood, but it also keeps you full for longer.


Walnuts

“Widely known as brain food, walnuts are a good source of omega-3 fatty acids". This helps in keeping you full and therefore, makes for a good snack.


Sprouts

 Eating sprouted pulses like mung bean (moong dal) or black chickpeas also help you lose weight. A good source of protein and fibre, these keep you fuller for longer too. “They are also a good source of essential vitamins and minerals.

Ideal Pre-Workout Foods

We live in an age where people take working out at the gym very seriously but in numerous cases, they head to their gym on an empty stomach either because they have succumbed to the notion that one shouldn’t eat before a workout or simply because they don’t know what to eat. But this doesn’t mean that you chow down heartily before your workout either. The key is to follow a middle path i.e. eating right at the right time. 


YOGHURT 




Curds or dahi contain calcium and proteins and a bit of natural sugar present in small quantities. Because it is easy on the stomach and the digestive system, it’s a great option to consume it before an intense workout. Adding some whole grain cereal, fruits or honey to yoghurt will give you a quick energy boost.


PROTEIN SHAKES 


 
These are very popular among those who hit the gym. Namrata says, “Protein is extremely important for overall development of the muscles, bones and even skin. A protein shake is good if you do not receive adequate amount from natural sources. For athletes and people doing regular workouts, it is fine to have a protein shake after a workout, but not every couple of hours.” She warns that protein shakes can have side effects such as kidney damage. Therefore, one must consult the doctor to know the recommended daily dose of protein intake.


OATMEAL


 
Having oatmeal is great before your morning workouts, when you're running on an empty stomach and so you can’t have a meal a couple of hours before your workout. Oatmeal is known to settle well and also a great source of energy. If you add a dash of fruits to your oatmeal, even better.


BROWN RICE WITH CHICKEN 


 
While a majority of people work out in the mornings before heading to college or work, there are those who hit the gym in the evenings or at night due to time constraints. For them, having brown rice with chicken is a good option. Nutritionist explain, “Brown rice is absorbed slowly and a good source of fibre and carbs while chicken is an ideal form of lean meat and protein. Thus, making this combination ideal before a workout. 


BANANAS 




They contain sugar and starch that give energy to the body. They are very rich in carbohydrates. Celebrity trainer says, “One medium-sized banana eaten about 45 minutes to an hour before your workout is generally enough to keep you going throughout your workout routine. It’s like adding fuel to the body. But each person should understand his body and cater to his/her own body needs.”




ENERGY/ GRANOLA BARS 


 
Eating a pre-exercise bar means you’ll have more reserves during a workout. “Energy bars usually have carbs, which is what gives energy to the body. However, make sure your energy/granola bar has minimum amount of fat, proteins and fibre.

Menopause Symptoms

Menopausal symptoms affect about 70% of women approaching menopause. Typical menopause symptoms, such as hot flashes or night sweats, are caused by changing hormonal levels in the female reproductive system. Almost all women notice early symptoms while still having periods. This stage of gradually falling and fluctuating hormone levels is called perimenopause, which often begins in the early 40s.

Night Sweats

Night sweats is the evening cousin of hot flashes, but typically more intense. Night sweats, which is also known as "nocturnal hyperhydrosis", isn't actually a sleep disorder, but it is a common perspiration disorder that occurs during sleep. 

Irregular Periods, Menstrual Irregularities

Most women experience absent, short, irregular periods at some point in their lives. A wide range of conditions can cause these symptoms, while the most common cause is hormone imbalance. Your periods may come more frequently, every 24 days instead of every 28, or they may come later than they used to. You may have a light period that lasts only a few days, then the next month have very heavy bleeding. Your period may last a shorter amount of time, or go on and on for what feels like an eternity. You may skip a month, then go back to normal for several months, then skip two periods in a row.

Loss of Libido

Sex therapists say tha low libido becomes a problem that should be addressed only when it is perceived as a problem. "It's usually only in the framework of a relationship that it becomes an issue. "It's when there is a discrepancy in desire between the person and partner, or when people feel there's something wrong with them because they have a low level of desire."Everyone experiences peaks and valleys in sexual desire, an ebb and flow in libido that could be caused by any of a variety of factors. Occasionally, a hormonal imbalance or prescription drug will sap sex drive. And, of course, there's a difference between sexual drive and sexual function. 

Mood Swings, Sudden Tears

A person with a mood problem is like a human roller coaster. One minute he's up, the next minute he's down. He never seems to be able to get off the ride. His mood swings are intense, sudden and out of control. Chronic and severe mood swings are a psychological disorder, a health problem every bit as real as a physical ailment. In fact, sometimes they're the result of a physical problem, like a premenstrual syndrome. And just like a physical problem, they can be treated. You should contact your doctor to get more advice. 

Fatigue

Fatigue, one of the most common menopause symptoms, is defined as an ongoing and persistent feeling of weakness, tiredness, and lowered energy level. This should be distinguished from drowsiness, which implies an actual urge to sleep. Fatigue involves lack of energy rather than sleepiness. If the fatigue comes on suddenly, it could be a sign of crashing fatigue.

Menopause Sleep Disorders

If you're waking up a lot at night, tossing and turning, and generally suffering with insomnia, it might be connected with menopause. When you begin going through menopause, you may find that your sleep is less and less restful, when you sleep at all.

Difficulty Concentrating, Disorientation, Mental Confusion

During early menopause, many women are troubled to find they have difficulty remembering things, experience mental blocks or have trouble concentrating. Not getting enough sleep or having sleep disrupted can contribute to memory and concentration problems.

Disturbing Memory Lapses

Memory loss affects most people in one way or another. More often than not, it is a momentary memory lapse; nothing to worry about - it happens to the best of us. However, when memory lapses begin to become a regular occurrence, it is wise to dig a little deeper and seek medical advice.

Dizziness, Light Headedness, Episodes of Loss of Balance

Dizziness is a transient spinning sensation and/or a feeling of lightheadedness or unsteadiness; also, the inability to maintain balance upon standing or walking. Dizziness is a symptom of many medical conditions. There are things that people can do to cope with their dizziness. But if you experience an unexplained dizzy spell, see your doctor, because you can't be sure if it's a trivial problem or a symptom of a serious illness.

Weight Gain during Menopause

Weight gain, specifically a thickening in your middle, is another sign of changing hormones. While a number of books and doctors claim that menopause has nothing to do with weight gain, that weight gain occurs in menopausal women because they're older and their metabolism is slowing down, other studies indicate that hormone levels are tied to weight gain and redistribution of fat.

Prenatal exposure

Breathing Smog While Pregnant May Worsen Asthma in Offspring

Exposure to air pollution while in the womb might harm the lung-function development of children with asthma, a new study finds.The study showed that exposure to airborne particles and the pollutant nitrogen dioxide during the first and second trimesters was associated with poorer lung function growth in both boys and girls with asthma.The findings add to existing evidence that a mother's exposure to air pollution during pregnancy can have long-term effects on lung-function development in children with asthma

Diet 'more effective than exercise' for cutting health risks in pregnancy

DIET during pregnancy can be more beneficial than exercise in reducing the risks of serious health complications, a new study has found.women, including those who are overweight or obese, who follow a calorie controlled diet and weight management reduce the risk of serious health problems like such as pre eclampsia, diabetes and premature birth without having any adverse effect on their baby.
Experts found that diet had the most benefit in reducing the risk of complications such as pre eclampsia and premature birth compared with any other intervention, including physical activity.
In contrast, excessive weight gain during pregnancy was linked to a number of serious health problems.

During pregnancy, well maintained balanced diet :


Fruits
Vegetables
Whole grain breads
Low fat dairy products
Lean meats




Following foods are supposed to be avoided during pregnancy as they are not at all recommended for a pregnant woman:


Raw Meat
Deli Meat
Fish with mercury
Smoked seafood
Raw eggs
Soft cheese
Caffeine
Alcohol
Make sure you avoid all the above mentioned things during pregnancy to stay healthy. Increase the intake of vitamins and minerals. Talking about vitamins, if you are pregnant, you need to start taking Vitamin-D as well.

Simple Tips for Heart Health

While breast cancer gets a lot of attention in the media and is certainly a concern, heart disease is the leading cause of death for women and a leading cause of disability among women.


Heart disease risk varies with age- If you are in your 20s and 30s, consider this your prime prevention phase. Develop and maintain heart healthy behaviors to stave off heart disease and manage your weight for as long as possible.
As you get older, your risk for heart disease increases dramatically. Changing hormone levels associated with menopause lead to increased fat around the midsection (belly fat) which appears to increase the risk for heart disease compared to fat distributed in other parts of the body.
Here are some simple changes you can make to begin nurturing your heart at any stage of your life.

  Eat plenty of fruits and vegetables daily: You've heard this - it  needs no explanation. But know that there's strong evidence in the power of fruits and vegetables to improve health and reduce your risk for heart disease. Aim for at least 2 cups of fruit and 2½ cups of vegetables daily.

 Incorporate healthy fats: Snack on a handful of nuts instead of potato chips or pretzels. Swap a slice of avocado for cheese on a sandwich. These healthy fats have been shown to help reduce bad cholesterol levels.



Eat seafood a couple times a week: Get 8 ounces a week. Focus on omega 3 rich, fatty fish like salmon, sardines or lake trout which are typically lower in mercury than some others. People tend to shy away from fish thinking it's too hard to make. But, cooking fish doesn't have to be a big production. Bake it in parchment paper with vegetables or try smoked salmon with your favorite salad greens for a simple lunch.

Smoked Salmon Salad

Add flavor not just salt: It's no secret that high sodium intake is not recommended. In fact,, people 50 and over and those who already have high blood pressure, should limit sodium intake to less than 1500 milligrams a day. Instead of seasoned salt, onion salt and well... salt, experiment with other ways to season your food. Add amazing flavor to chicken with a marinade of lemon juice, olive oil and rosemary. Finish the dish with a pinch of salt to bring it all together but don't let it be the star of the dish.


Focus on fiber: Soluble fiber found in oats, barley, beans, flaxseed and some fruits and vegetables can help lower your cholesterol levels. Start your day with a bowl of oatmeal and berries, enjoy a bean burrito or veggie burger for lunch and a white bean and arugula salad for dinner to get a healthy dose of soluble fiber.

mango, avocado and arugula salad

oats, barley and wheat germ

Cut back on added sugar: Excess sugar intake contributes excess calories which can lead to weight gain and a host of other health issues. Try sweet berries, cooked apples or pears or sautéed bananas for dessert. Learn to love tea without sugar by adding vanilla or try a teaspoon of cinnamon or unsweetened cocoa in your coffee to add flavor without excess sugar.

CINNAMON BAKED APPLES 

 

Be active: Engage in some form of physical activity every week - at least 150 minutes a week of moderate to vigorous exercise is recommended. You can break this down to 30 minutes 5 days a week or even smaller increments of 10 minutes or more. Just get moving.