Yoga for Complete Beginners - Yoga Class 20 Minutes

Yoga for complete beginners. 20 minute gentle yoga class to give you greater relaxation, more energy and joy. Relaxation pose and crocodile poses to relax the lower back. Shoulder exercises to relax the neck and shoulders. Sitting forward bend for flexibility. Inclined plane for strengthening the back. Spinal twist for good massage of the abdominal organs. Final relaxation to really let go. You will feel full refreshed and recharged. 
Credit by >> https://www.youtube.com/watch?v=0o0kNeOyH98

It sounds like a bad late-night infomercial: “Wake up with less fat!” But, according to new Harvard research, it might not be that far off.

For the study, researchers looked at the sleep habits of 133,353 healthy women. Over the course of 10 years, women who slept well were 45 percent less likely to develop Type 2 diabetes (the kind that's correlated with obesity) compared to those who had trouble falling or staying asleep, snored, slept less than six hours per night, or had sleep apnea.

Late Nights Give You the Munchies
When your circadian rhythms are disturbed, your body is more likely to secrete excess ghrelin, the hormone that increases appetite, which could cause weight gain and increase your risk of Type 2 diabetes, says lead study author Yanping Li, M.D., Ph.D., a research scientist at the Harvard T.H. Chan School of Public Health. Plus, not catching enough beauty sleep decreases your levels of leptin, the feel-full hormone.

Another factor that makes groggy people prone to putting on pounds is a total mind eff. Previous research from the University of California, Berkeley found that sleep deprivation makes activity in the brain’s reward center light up like Vegas when we down indulgent treats, like bacon-wrapped anything. One Mayo Clinic study even found that when people cut 80 minutes from their regular sleep schedule, they wound up noshing on an average of 549 extra calories the next day. Dang.

Crappy Sleep Stresses You Out
But it’s not just fatigue-driven trips down the candy aisle that trigger weight gain. In one University of Chicago-led study, researchers found that people who got 8.5 hours of sleep a night lost about twice as much fat as those who slept 5.5 hours per night—despite the fact that they all ate the same number of calories per day.

So why does an extra three hours of sleep seem to be fat-burning magic? Li notes that recent studies suggest that sleep problems ramp up levels of the stress hormone cortisol, which can lead to inflammation and insulin problems. Both of those issues can result in weight gain.

In fact, one study published in the journal Diabetologia found that just four days of sleep deprivation make the body less sensitive to insulin, increasing the risk for extra fat storage.

Sleeping Off Extra Weight Is (Kind Of) Possible
Okay, so getting a solid night's sleep isn't the only thing you need forweight-loss success, but it's a pretty big deal.

“When approaching weight loss, I tell my patients to imagine a three-legged stool, each one representing diet, exercise, and sleep,” says Alexandra Sowa, M.D., clinical instructor of medicine at Weill Cornell Medical College. “Without one of the legs, the whole effort will collapse.” In other words, getting nine glorious hours won't make up for slacking on your diet and ignoring the gym.

How to Actually Sleep Your Way to Weight Loss
So, yeah, sleeping is essential when it comes to hitting your weight-loss goal or maintaining it. But you don't have to lose sleep over it. (Ha, sorry.) Follow these rules to improve your beauty sleep and eventually wake up lighter. 

1. Shoot for 6.5 to 8.5 hours of sleep. In one Brigham Young University study, women who got between 6.5 hours and 8.5 hours of sleep had the smallest risk of fat gain.

2. Sleep at the same time. Every. Single. Night. When it comes to keeping your body fat on the DL, following a sleep sched is even more important than getting enough shuteye, according to the same study.

3. Turn down the thermostat. Sleeping in colder rooms (think: 66.2 degrees) increases your levels of ready-to-burn brown fat, revs up your metabolism, and improves insulin sensitivity, per one Diabetes study.

4. Draw the blinds. Women who sleep in the darkest rooms are 21 percent less likely to be obese than those who sleep in the lightest rooms, according to a 2014 study published in the American Journal of Epidemiology.

5. Power down the gadgets. You’ve undoubtedly heard that blue light from your smartphone drains your body’s levels of melatonin (the handy chemical that helps you doze off). But research from the University of Granada in Spain also shows that reduced melatonin levels increase weight gain. Sowa says to shut down all of your gadgets at least 30 minutes before bedtime.

6. Don't forget the other factors. Eating healthy and adding extra movement into your day are key components of dropping pounds.

Credit by >> http://www.womenshealthmag.com/weight-loss/lose-weight-by-sleeping-more

5 Healthy Eating Tips for Diabetes

Eating with Diabetes: How to Better Control Blood Sugar & Weight Loss

Gone are the days of strict diets, forbidden foods, and trips down the sugar-free food aisle. According to American Diabetes Association nutrition recommendations: To eat well with diabetes simply means applying the basic principles of healthful eating.

"Thank goodness I don't need to follow a rigid 'diabetic diet,' limit carbs, and eat every two hours," says Cathy Rogers, who was diagnosed with type 2 diabetes three years ago. "I'm encouraged I can manage my eating without stressing out."

The way people with diabetes should eat is in line with the way every American should eat. "The Dietary Guidelines for Americans dovetail perfectly with the American Diabetes Association's nutrition guidelines," says Angela Ginn, R.D., CDE, education coordinator at the University of Maryland Center for Diabetes and Endocrinology and spokesperson for the American Dietetic Association. Shed a few pounds if you need to. Get and keep your blood sugar, cholesterol, and blood pressure in the healthy target zones. As it turns out, your list of healthy eating dos and don'ts isn't really all that long after all.

Start by putting these top five dos -- the ones that give you the biggest bang for your effort -- into action.

1. Rate Your Plate

Take a good hard look at your plates -- the foods you choose and the portions you eat. Rate your plates to see if they measure up. For lunch and dinner, do you fill half your plate with vegetables, a quarter with starch or grain, and the remaining quarter with a lean protein source? Is there a serving of fruit and low-fat milk or yogurt at the majority of your meals? Do you choose whole grains instead of refined varieties?

"Keeping this healthy-plate visual top of mind will help you employ the number one healthy-eating message from the 2010 Dietary Guidelines: emphasize nutrient-dense foods and beverages -- vegetables, fruits, whole grains, fat-free or low-fat dairy foods," Ginn says.

So how do your plates rate? Do you need to serve more vegetables or lighten up on protein? Is milk often missing? Based on your ratings, set a few goals to tweak your eating habits and choose easy-to-conquer goals first. Consider the size of your plates as well. A smaller plate can make smaller servings look bigger. Yes, studies show food psychology works!

2. Rein In Portions

It's simple: Our portions are oversize. This leads to excess calories and extra pounds. Of particular concern, according to the 2010 Dietary Guidelines, are jumbo servings of foods with refined grains, solid fats, and added sugars -- think fried chips, fatty burgers, sugary drinks, pastries, and desserts.

"We've lost our compass to eat reasonable portions because we're being served and are buying big, bigger, and biggest servings of less-than-healthy foods," says Theresa Garnero, APRN, CDE, author of Your First Year of Diabetes (American Diabetes Association, 2008) and a diabetes educator who practices in San Francisco.

It's time to downsize extra-large servings of less-healthful foods and upsize servings of foods we're not eating enough of: vegetables, fruits, dairy foods, and whole grains. Start by reducing your portions of less-healthful foods by 5 to 10 percent. You'll barely notice the trimming, but you'll immediately taper your intake of calories, carbohydrate, fat, and sodium. Over time this portion slim-down will improve your weight, blood glucose, cholesterol, and blood pressure, Garnero says.

3. Choose Healthy Oils & Fats

Advice about fats has undergone a slight transition due to research that shows eating more monounsaturated and polyunsaturated sources is more important than eating less total fat. The message to limit the unhealthful saturated fats (including trans fats) is particularly pertinent and strong for people with diabetes. Saturated fat is known to increase insulin resistance, the underlying cause of abnormal blood glucose, lipids, and blood pressure in people with prediabetes and type 2.

"An excess of saturated fat along with diabetes ramps up your risks for heart and blood vessel diseases," says Jennifer Stack, R.D., CDE, a diabetes educator and chef at the Culinary Institute of America in Hyde Park, New York.

You have three goals when it comes to oils and fats:

1. Steer clear of solid fats to minimize saturated fat. Limit cheese, butter, sour cream, and cream cheese -- use low-fat or fat-free versions of these; and eat small servings of lean protein sources.

2. Get more fat from mono- and polyunsaturated sources by using liquid cooking oils from vegetables, nuts, or seeds. Stark suggests stocking three oils for varied purposes and health benefits: extra virgin olive oil for sauteing and salad dressings; canola oil for cooking and baking; and a nut oil, such as walnut oil, to add marvelous flavor and a dose of healthy omega-3 polyunsaturated fats when used to cook foods or drizzle lightly over top.

3. Cut your fat-gram count to trim daily calories. Fat is a dense form of calories, and it gets lost in the sauce. Think dressing on salad, butter on toast, sour cream on a baked potato -- it adds extra calories without bumping up the number of bites. Counting fat grams was a top priority and successful strategy to achieve weight loss in two large, multicenter diabetes studies.

4. Pick Nutritious Carb Sources

We're sipping, slurping, and munching on way too many calories from added sugars. (Sugars are 100 percent carbohydrate.) The biggest culprits: regular sodas, fruit drinks, sports beverages, coffees and teas sweetened or topped with syrups, pastries, and sweets. Add them up and the grand total, on average, is 22 teaspoons a day for adults, according to the American Heart Association. The Dietary Guidelines discourage getting your carbohydrate from added sugars. Instead, get your carb grams from nutrition-loaded sources: vegetables, fruits, whole grains, and low-fat dairy foods.

Be aware of the Nutrition Facts label. The count for sugars includes all sugars from foods as well as sugars added in manufacturing. Sleuth out added sugars by reading the ingredients -- look for sucrose, corn sweeteners, high-fructose corn syrup, and fructose. All are loaded with calories and carbohydrate grams, and they offer nearly zero nutrition.

But there's no need to go sweets-free. Try satisfying a chocolate craving with a small square of dark chocolate daily -- with no guilt.

5. Minimize Drive-By Dining

It's certainly possible to order and enjoy healthful restaurant meals, but it's tough to eat out frequently and meet your eating goals. Take stock: How often is restaurant fare on your menu? Think: Can you minimize your count? Try making on-the-run breakfasts, taking brown-bag lunches, or grabbing a healthful frozen entree paired with a salad, fruit, and milk for dinner a few times a week. Research shows restaurants serve up large portions with lots of fat grams and sodium while vegetables, fruits, whole grains, and dairy foods are often missing.

The more you dine healthfully at home, the more successful you'll be. "Cooking at home can be pleasurable and a great way to destress. Preplanning and simple food prep are secrets to success," says Jennifer Stack, R.D., CDE. She prescribes her Simple Six Shopping List to stock your kitchen with ingredients that can be turned into quick meals with minimal effort. Stack's essentials:

• frozen seafood
• garlic and onions
• quick-cooking whole grains
• a healthy cooking oil
• low-sodium broth
• low-sodium/low-fat condiments, herbs, and spices

When you do dine out, choose wisely and order less to control portions and fat grams. Pick your main dish from sides, soups, salads, or small appetizers, or split and share a full-size entree. If you dine out only occasionally, you'll find it easier to fit in a splurge.

credit by >> http://www.diabeticlivingonline.com/food-to-eat/nutrition/5-healthy-eating-tips-diabetes?page=0%2C2

Skin Cancer Prevention

Avoiding the sun and using sunscreen are two precautions you can take against skin cancer.

Good news: Most skin cancer is preventable.

Many organizations, from the American Academy of Dermatology to the American Cancer Society, have published guidelines on the best ways to protect yourself from skin cancer.

Of course, there's no guarantee you won't get skin cancer even if you follow these guidelines — but you can reduce your risk.

Here are some of the top recommendations:

Avoid the sun when it's at its brightest: Experts suggest seeking shade whenever possible between the hours of 10 AM and 4 PM, even in winter or when the sky is cloudy.

Wear sunscreen year-round: Sunscreen does not filter out all harmful ultraviolet (UV) radiation, but it offers some protection.

Apply the lotion generously (one or two tablespoons) to all exposed areas, and use a product with an SPF rating of at least 15, with coverage against both UVA and UVB rays.

Remember that sunlight reflects off sand, water, snow, and ice, and these surfaces can magnify the effects of UV radiation by up to 80 percent.

Apply and reapply sunscreen regularly: Apply sunscreen 30 minutes before going outside, and every two hours once you're outside.

Reapply whenever you go in the water, are sweating significantly, or have dried yourself with a towel.

Cover your skin: To protect yourself from the UV rays your sunscreen doesn't block, wear tightly woven, dark-colored clothing that covers your arms and legs, as well as a broad-brimmed hat to protect your face and neck.

Consider investing in clothing that is specially designed to protect skin from the sun's rays.

Sunglasses with UV filters can also protect your eyes, with wrap sunglasses being optimal.

Avoid tanning beds: The lighting used in these machines can actually be more harmful than the sun — and you don't get the natural protection afforded by clouds.

Avoid sunburns: Even one bad sunburn has been shown to increase your risk of skin cancers such as melanoma, so don't take burns lightly.

Know your sun-sensitive medications: Many medications increase the chance of your skin's burning, so check with your doctor or pharmacist to see if any of your meds might make sun exposure more risky. If so, be extra careful.

Check your skin regularly: Look for any new growths, moles, bumps, birthmarks, or freckles, and use a mirror to check your face, ears, neck, and scalp.

Check in with your doctor: If you think you may be at risk for skin cancer, or if you notice changes in your skin during a self-exam, visit your doctor.

Warning signs for skin cancer include:

• A spot or sore that itches, hurts, scabs, or bleeds
• An open sore that does not heal within two weeks
• A growth, mole, or birthmark that changes color, shape, or texture

Contrary to popular belief, tanned skin is not healthy skin. Rather, it's skin that has been damaged by UV radiation.

Limit sunbathing and all activities in the sun whenever possible. Getting outside to exercise is generally a good thing, but not without proper protection for your skin.

Children, and particularly infants, are at an elevated risk for skin cancer. Ask your child's pediatrician to examine his or her skin thoroughly as part of each yearly checkup.

Remember: If caught early, skin cancer can be successfully treated.

A combination of prevention and vigilance in looking for signs of cancer can ensure that you stay healthy.

Sources >>  http://www.everydayhealth.com/skin-cancer/prevention/

Women and hair loss: coping tips

Losing your crowning glory can be particularly difficult for women. But there are ways to cope.

Losing your hair as a woman, especially if you're young or at a vulnerable time in your life, can badly affect your confidence.

Jackie McKillop, Alopecia UK spokesperson and junior nursing sister at Addenbrooke's Hospital in Cambridge, says society considers hair to be an important part of how you look:

"For women, there is a social stigma attached to going bald," she says. "Hair loss can affect your sensuality and how you perceive yourself. There are usually emotional trials and tribulations when it happens.

"Some women question whether their partner will still love them. I've known others become socially reclusive and give up enjoyable activities like swimming and going to the gym, because they can't bear using the communal changing rooms for fear of their hair loss being discovered."

Hair loss, known medically as alopecia, is common. It's estimated, for instance, that around 50% of women over the age of 65 experience female-pattern baldness – the most common type of hair loss, which is thought to be inherited.

Different types of hair loss

There are lots of different types of hair loss

. It can take the form of "thinning" or involve a total loss of hair. It can be gradual or sudden; it can affect the old and the young.

Hair loss can be genetic, or as a result of extreme stress, a medical condition or treatment.

Hair loss is a well-known side effect of chemotherapy, and around 50% of women lose more hair than usual after they've given birth.

Hair loss treatments

Jackie McKillop, who has herself lost all her hair, says it can help to address the physical aspects of hair loss. Try to find out everything you can about hair loss and the treatment options available to you.

A proven treatment for female-pattern baldness is a hair lotion containing minoxidil. After using it, most women see improvements, including a slowing or stopping altogether of balding, as well as thicker hair. Up to 25% of women experience hair regrowth while using it.

Always contact your GP or dermatologist for advice before starting or finishing any treatments or medication for alopecia.

Find out about the causes of hair loss and what effective hair loss treatments are available.

Ways to cope with hair loss

It's also important to address the psychological impact of hair loss. If you've lost your hair, even temporarily, life will be easier if you can accept what's happened and learn to live with your altered appearance.

"How well you cope with looking at yourself in the mirror depends on your coping strategies, personality, self-esteem and the support around you," says Jackie. "It's really important to try to promote positivity in your life."

Here are some useful self-help tips:

Share stories: It helps to know you're not alone. Watch this video of a woman's personal experience of alopecia, read this real-life story of Michelle Chapman who was diagnosed with alopecia when she was five. Read the comments at the end of this article to see how others cope.

Join a support group: There are groups around the country where you can meet and socialise with other people with alopecia. Find your nearest Alopecia UK support group.

Go online: If you prefer to go online to talk to others, join Alopecia UK's discussion forum.

Accept it: It's not easy, but try to come to terms with your hair loss. One way to do this is to make a list of all your good qualities and focus your energy on celebrating these attributes.

Talk about it: Discuss your hair loss with your friends, family and loved ones, preferably early on. Let them know how you feel about it and what kind of support you need. If hair loss is affecting your relationship with your partner, going to therapy or couples counselling may help.

Cover up: Look into disguising and covering up your hair loss with things like wigs, hair extensions, scarves and make-up. Persevere until you find a product and style that suits you. "Equally, you may prefer not to cover up at all. Whatever works best for you," says Jackie.

If you have hair loss that you find difficult to cover up (around 50% hair loss or more), or your hair loss is a result of cancer treatment, you could be eligible for a wig on the NHS. Find out about NHS wigs.

Be patient: many cases of hair loss in women are temporary. That said, regrowth is unpredictable and can take years. Remember that your new hair can be any texture and colour.

Avoid miracle cures: don't be taken in by claims for wonder products. There are no cures for female hair loss.

"There are lots of snakeoil products out there. Usually the greater the claim, the greater the letdown," says Jackie McKillop. Her advice is to stick to products recommended in the British Association of Dermatologists' clinical guidelines (PDF, 85kb).

You can read more articles on all aspects of hair loss, including the different types, its diagnosis and treatment.

Credit by >> http://www.nhs.uk/Livewell/hairloss/Pages/Womenandhairloss.aspx

The Ultimate Morning Workout

Jumpstart your fat burners and build muscle with this quick at-home routine

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.

MOBILITY AND DYNAMIC FLEXIBILITY

Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side. (For a variation of this side lunge, check out this video to perfect the form.)

Spiderman Climb (10 reps per leg)

Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL

Perform the following exercises for 15 seconds each. (And if these aren't intense enough for you, try this Fastest Cardio Workout Ever.)

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise. (And to take your workouts to the next level in minimal time, be sure to check out The Big Book of 15-Minute Workouts.)

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Credit By >> http://www.menshealth.com/fitness/morning-workout-0?cid=OB-_-MH-_-AF

8 Diet-Busters That Only Seem Healthy

Don’t let empty calories sneak up on you. 

Even when you think you’re limiting your calories and choosing food with health in mind, you may need to take a closer look at a few items, especially if they’re regulars. Some foods are falsely marketed to seem health-enhancing. Others, like salad, are good in theory, but you could be dressing them up with extra empty calories or eating too much.

YOU MIGHT ALSO LIKE: 15 Fake-Healthy Consumer Products   

Smoothies. Whole fruits and vegetables are dense with nutrition per calorie. But juices are a fast, fiber-less, shot of sugar. Add in sherbet, full-fat yogurt, or peanut butter, and a smoothie should be considered a rich dessert. When you want a smoothie as a snack or drink, focus on vegetables, including leafy greens, those low-calorie superheroes. Veggie-fruit combinations can be surprisingly good, too. You might consider the fruit a sweetener, requesting, for example, just a few pineapple chunks in a drink based on spinach and kale, and perhaps almond milk. 

Granola and trail mix. The whole oats in granola provide fiber, as do nuts and dried fruit. Just remember that granola and muesli evolved as breakfast for early-rising farm hands. Trail mixes are meant to bolster hikers who could be climbing a mountain. If you’re sitting in an office, be careful of the calories per bite. Sticky or clumped granola is usually prepared with a lot of butter and oil, observes Laura Jeffers, MEd, RD, LD, a registered dietitian at Cleveland Clinic. 

Bagels. If you’re choosing between a donut and bagel, go for the bagel, which contains less sugar. But a plain bagel and simple glazed donut provide about the same number of calories. Cream cheese contains lots of fat and sodium as well. People sometimes regard a bagel and cream cheese as a good regular breakfast, Jeffers says, when it’s really more for the occasional Sunday.    

Soup and salad. It sounds good, but you’re overdoing the calories if you choose a cream-based soup and add croutons, bacon, and high-mayonnaise dressing to the salad. Substitute nuts and seeds or avocado to make a salad filling. Restaurant and packaged soups are also high in salt, which increases your risk of high blood pressure, stroke, heart failure, and other conditions you really don’t want. 

YOU MIGHT ALSO LIKE: Avoid Processed Chips — Yes, that Means Chips

Fat-free foods. Dairy products made with skim rather than whole milk can help cut calories. But fat-free processed foods tend to be high in sugar or corn syrup. Dieters should be much warier of processed carbs than fat. You’re better off having a few nuts, which could ward off diabetes and other diseases, and skipping the air-popped corn or potato snack. 

Meatless ”burgers.” Read the label and check the calories. “People can actually gain weight on a meatless diet from eating the wrong types of proteins,” Jeffers writes. Look for a short ingredient list with items you recognize rather than mystery chemicals. 

100-calorie snack packs. These packs are helpful to keep you from overeating, but too often they contain foods you’d best avoid, like mini-cookies. You’d be better off eating a banana, a container of unsweetened yogurt, or a bar that contains only seeds and nuts. Those few cookies will give you a blood sugar spike and drop that sets you up for weight gain. 

Energy drinks. They’re often packed with sugar and the stimulants may be dangerous. Consuming just 16 ounces of an energy drink elevates blood pressure and stress hormones in young, healthy adults, according to a 2015 study by the American Heart Association. Sport drinks, which contain minerals and electrolytes to replace water and electrolytes lost through sweating during exercise, are a better bet, but probably unnecessary, and should be sugar-free. 

Some other products with false pretensions to healthfulness include light or low-carb beer, diet soda, rice crackers, white-rice sushi, and bottled ice tea and water. 

Try eating mostly foods that don’t come with label, says Mike Gorski, a registered dietitian and personal trainer. His list of fake-healthful products includes sugary snacks labeled gluten-free, artificially-sweetened products, and junk food with organic ingredients.  

Your self-control may be less of an issue than you think. You don’t have to suffer: Jeffers suggests letting yourself indulge occasionally in less-than-healthful foods, but for no more than a quarter of your calories. Cutting out some bad habits may go a long way.

Reviewed By:

Janet O’Dell, RN

Why Don't People Take Period Pain Seriously?

Staying silent about menstrual suffering creates the illusion cramps aren't a BFD — and keeps women everywhere from getting the help they need

If you've ever had a period, you most likely know it's not all rainbows and unicorns. Up to 29 percent of women are estimated to suffer from severe period pain on a regular basis. (Some gals even say their cramping feels almost like having a heart attack.) If you've ever been doubled over by pangs in your uterus, you can probably relate. Yet doctors admit menstrual pain isn't always given its fair due by the medical community. Why????

Some sources suggest it's because male and female physicians alike don't take women's menstrual pain seriously — depriving them of critical info about how they can actually target the source of period agony.

Ob-gyn Sherry Ross, M.D., tells Cosmopolitan.com that a big reason some docs overlook women's period pain is that they simply don't take enough time to talk with a patient about what's really going on down there.

"Doctors need to be asking specific questions," Dr. Ross says. Think: "How disruptive are the cramps? Do they cause you to miss work or school? Are you unable to exercise because of them?"

Just talking about it, Dr. Ross adds, can also clarify for the patient that yes, something can be done about her monthly woes.

HOW DISRUPTIVE ARE THE CRAMPS? DO THEY CAUSE YOU TO MISS WORK OR SCHOOL? ARE YOU UNABLE TO EXERCISE BECAUSE OF THEM?

Some natural approaches to menstrual cramps have been found to help. They include acupuncture and acupressure, as well as the consumption of herbs like saffron, celery, and anise in addition to toki-shakuyaku-san.

Thiamine and vitamin E can also reduce pain, according to medical experts at American Family Physician. The National Institutes of Health recommend eating whole grains, lean meats, fish, and fortified breads and cereals to load up on the former. (In a pinch, sunflower seeds can also do the trick, as can macadamia nuts)

To boost your vitamin E intake, sauté some collard greens, spinach, red peppers, or asparagus in safflower oil — as each of these items contain high levels of the stuff. Or if you're too bedridden by belly woes to cook a meal, pop open a snack pack of almonds, peel a mango, or indulge in your fave brand of peanut butter. These edibles also contain high levels of vitamin E.

While you're at it, try cutting back on the caffeine, salt, and sugar — as Ross notes all the above can exacerbate cramping.

If you're reading this late in the day, make a pact with yourself to eat regular breakfasts starting tomorrow. Studies show reliably consuming the most important meal of the day improves symptoms of dysmenorrhea. (Like misery in your midsection.)

And do consider your emotional well-being as you try getting to the root of what's making your ovaries suffer. A history of sexual abuse and some symptoms of psychological issues (high stress, included) have been linked with exacerbated discomfort during menstruation. Reach out to a mental health professional if and when you can.

Also? Never underestimate the power of heating pads: Topical heat (around 102 degrees Fahrenheit) can do wonders for period agony.

NEVER UNDER-ESTIMATE THE POWER OF HEATING PADS.

Dr. Ross reminds all of us that it's crucial not to keep mum about any concerns we have regarding our menses. "It can help to book a gynecological appointment just to discuss menstrual pain," Dr. Ross says. And she advises patients to arrive armed with questions they have, no matter how crazy they worry some might seem. "This shows doctors a patient cares that much more about their health," she says, adding that patient preparedness can help galvanize docs to come up with better solutions for patients than they might have during more routine visits.

This includes asking about new oral contraceptive regimens, as different pill combos have been shown to alleviate severe cramping. Painful periods can also be a sign something more sinister is going in in your uterus, like optometrists, fibroid s, pelvic inflammatory disease, and some sexually transmitted infections. So discussing how to get screened for these issues may also be wise if you're incapacitated by cramping most months of the year.

Finally? Dr. Ross recommends getting a period-tracking app that can help you preempt the pain by front-loading on Motrin (or whatever OTC option works best for you) on day one of your menstrual cycle. Planning in advance also helps you stock up on the above approaches to soothing cramps before they impact your ability to make it to the store.

Whatever you do, do not remain silent. The more we speak up about our period pain, the more attention our concerns will receive — from physicians, researchers, the media, and any lingering disbelievers in our social circles! Yes, cramps can be a BFD for many women. So consider this your official green light to get the conversations started.

Credit by >> http://www.cosmopolitan.com/health-fitness/news/a53959/why-you-seriously-need-to-speak-up-about-period-pain/