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Symptoms of depression Slip disorder link

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Depression and Sleep Disorders: Learn the links, effects and treatment tips

When was the last time you had a sleepless night? If this happens to you often, it could be a sign of depression. If you want to know how, read this article. Several studies have linked sleep disorders and depression to its adverse effects on health. Depression is more common than we think and therefore the slightest symptom should not be ignored. More than 70% of people who go through depression are not able to sleep well and so it leads to their sleep disorders. Similarly, there is a possibility that sleep disorders can lead to depression. Let’s look at the link between these diseases in detail.

Links to depression and sleep disorders

We talked to the experts Dr. Tanu Chowdhury, Clinical Psychologist, Lucknow, to learn about the link between depression and sleep disorders. He said that depression and sleep problems are very closely related and can cause some problems. Interestingly, they have a unique link, the symptoms of depression cause sleep disturbances and sleep disorders can lead a person to depression. Depression can also have many effects.

Sleep disorders

How does depression cause sleep problems?

According to experts, there is a brief explanation around the connection between these disorders. In fact, the symptoms of depression often interfere with sleep and make it difficult for a person to sleep well. Or if it is, she has extra sleep problems that affect her mental health. Here are some common causes of sleep disorders:

Insomnia- It is a sleep disorder that makes it difficult for a person to sleep for long periods of time. It is a common disease that affects most people who go through depression.

Hypersomnia- This is in stark contrast to what happens in insomnia. So here the person sleeps extra hours during the day and makes him feel abnormal and this sleep disorder creates the feeling of sleep even after you get the sleep you need.

Also read- 5 Best Breathing Strategies for Sound Sleep

How does sleep affect depression?

As far as the effects of sleep are concerned, there is a lot of evidence that sleep problems such as insomnia can lead a person to symptoms of depression and related problems. Sleep apnea causes depressive symptoms because there is a strong link between obstructive sleep apnea and depression. The National Institutes of Health conducted a study on the subject in 2005 and then another review in 2009 to confirm the relationship.

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Ways to treat depression due to sleep disorders

If you have depression that is caused by a sleep disorder such as insomnia, sleep apnea or hypersomnia, then the following ways can help treat this problem. Symptoms of depression during early diagnosis can be addressed with medication, therapy and lifestyle changes. Here’s what you can do:

Depression Treatment Methods-

  1. Medications containing anti-depressants such as citalopram or fluoxetine may alleviate these symptoms.
  2. You can go to a therapist or counselor who specializes in depression and mental health issues.
  3. You may even find a cognitive behavioral therapy that can help ease the emotions, feelings, and behavioral problems caused by sleep problems.
  4. Coming in contact with white light which helps to control your mood
  5. Herbal supplements recommended by the therapist’s dietitian to relieve the symptoms of depression.

Read more- Can Viral Hepatitis Be Treated? Find out from an expert

Ways to treat obstructive sleep apnea-

  1. Using a CPAP machine that gives you a positive respiratory tract that helps during this disorder
  2. Taking certain types of medicated nasal decongestants that can help you increase congestion and correct air flow
  3. Lose excess weight in the process of relieving pressure from your lungs or diaphragm
  4. UPPP method that is used to remove excess tissue from the back of the throat

Depression_Sleep_Disease

Lifestyle changes to improve sleep and alleviate depression

  • Eat a healthy and regular diet full of fruits and vegetables, whole grains, etc.
  • Do at least 30 minutes of moderate exercise for yourself that may make you feel better, such as walking, jogging or going to the gym.
  • Get to bed early, get up early, it works. Improve your sleep schedule
  • Do not use electronic devices 2 hours before bedtime
  • Restrict online use of social media
  • Try to meditate in the morning or at leisure. Clear your mind and thoughts

Picture Credit – shutterstock.com

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Top 10 Trending Workouts of 2019, according to Google

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The best thing about Google. Also, you know, keep the whole world at your fingertips. You can find ideas for literally any type of workout with a keyboard stroke. Want to find the perfect workout at home? Do a Google search. Need to know the difference between a squat and a deadlift? Do a Google search. Looking for something new and exciting to get your sweat? You know the drill.

And if you constantly go to Google for a trainer for fitness tips and techniques, you’re not alone.Too muchGood company. In 2019 alone, Google saw trillions of searches across news, entertainment, sports, food and more.

That’s why Google has rounded up the best trending workouts of 2019 Here are the top 10 trends, from the ones you hear (Hi, Planck’s!) To the brand new ones (Oh, One Punch Man Workout?). Everyone is looking for workouts this year, plus what they mean for your exercise routine. Best News: All of these workouts offer unique ways to get active So you may find one interesting enough to inspire your next step.

Related: 7 Best Workout Apps You Must Try

1. Mirror workout

This discreet at-home device, aptly named Mirror, hangs on the wall and looks like a regular full-length mirror. Key Differences: It also acts as a personal trainer, guiding users through workouts from barre and boxing to yoga and kettlebell, with 15 to 60 minute routines. You get over 10,000 programs to choose from in the mirror, so you’re bound to find a few of your favorites. And it’s relatively wallet-friendly, if you sign up for a $ 42 payment plan per month for 36 months.

2. One Punch Man Workout

If you are an anime fan, you may have typed this word in your search But for those who don’t, One Punch Man A web comic featuring a hero who can punch his opponent in a single punch. YouTube star Tyler Oliveira has decided to train like this fictional friend to see what results he will get. In its early stages, the workout that Olivera followed included 100 push-ups, sit-ups and squats, and a 10K run. Oliveira has made some representative changes throughout her week of training, though, and has increased and decreased the running distance each week. In the end, he did build some muscle and kicked his cardio, so it might be worth a try.

3. Mandu exercise

Manduu, an exercise concept and studio (mostly in Tennessee) with 11 locations across the country, featuring electrical muscle stimulation or EMS. The purpose of the device is to help the muscles compress and potentially activate more muscle fibers by sending the results of an energy training session to an electrical vibration throughout the body. In class, trainers work with only two clients at a time who are stuck in full body EMS gear এটি this usually provides a buzzing feeling কারণ because they work through strength exercises. The workout lasts only 15 minutes, but the company says it offers the equivalent of hours of exercise. Although there is some science to back up EMS, most studies involve less than 100 subjects, most of whom are male athletes. Translation: A little more research is needed on the right benefits.

Related: The best low impact workout for weight loss

4. Body groove workout

Fitness personality Misty Tripoli founded this dance-centric form of fitness. When she takes you through certain dance steps, she encourages the free movement that is good for your body — and of course, to have some fun with it. Each workout at the Body Grove site lasts only five minutes, but you can do a bunch in a row to meet your time or how much you want to sweat. You will spend $ 49 a year or $ 10 per month to get body grooves on demand.

5. BBG workout

BBG stands for “Bikini Body Guide”, a workout program currently co-produced by world-renowned trainer, Kayla Etsyns. On its app, Sweat with Kayla, and on the website (প্রতি 20 per month or $ 120 per year), you’ll find three different BBG programs: the original, 28-minute 92-week workout, BBG Stronger, a 52-week program for those who want to go to the gym and lift weights. Chan, and its recently launched BBG Beginner, is designed for the post-pregnancy crowd who want to relax in exercise through a 15 to 25 minute workout.

6. Bungee workout

A bungee workout works just like it sounds. Class 7 commuters get stuck in a bouncy contraction anchored overhead while moving with different strengths and cardio movements. From Arizona Tuff Lotus to Philadelphia Pop Fit Studios, studios have popped up across the country. At each location, the equipment helps students through exercises such as triceps push-ups and squat jumps, making them light and clearly bounce. But they also need some basic stability to keep pace with each movement and refrain from completely blocking cardio tolerance. (Also, it just looks great for floating steps!)

Related: There should be 15 pieces of fitness equipment for home workout

7. Plantar fasciitis exercise

According to the American Academy of Orthopedic Surgeons, physicians treat more than two million cases of plantar fasciitis each year. It is also particularly common in sports that require repetitive movements, such as running. In other words, it is not surprising that people often practice Google to help reduce the heel pain you may experience with foot conditions. For a complete list of foam rolling techniques and stretches that will help relieve pain, see this list from the American Council on Practice. Then, read all about the five best running shoes for plantar fasciitis.

8. Flat belly workout

Goals were heard around the world: Flat abs. While exercise alone may not necessarily lead to even, washboard abs, that doesn’t mean you shouldn’t focus on some basic exercises. After all, you need a strong midsection with abs, back and butt for daily movement. For a long list of abby runs to try at home, check out this list of 31 exercises to strengthen your medium. And while you’re at it, check out the celebrities’ tips and tricks and their trainers swear by a flat stomach.

9. Plank exercises

The planks — or basically the top of a push-up অফ offer one of the best ways to work your lower body. By maintaining a straight line from the shoulder to the heel (pulling your belly button up to your spine, holding the glue and pressing the floor away from you with your hands), you notice or notice the deep core muscles known as the transverse abdominis. Wrap that around your middle like a corset. When you strengthen them, you become more stable when you stand, walk, squat or press, and you can achieve improved posture and even run faster. To change your plank exercise, try these 20 variations that you can do anytime, anywhere.

10. Medicine Ball Workout

Med Ball can make any gym or home workout super fun. You want to add an extra core stability challenge to your simple moves (like push-ups or mountain climbing), crank up your cardio with power exercises (say, toss, wall ball or turn), or you just want to gain from the head Power up to the feet, Mad Ball has covered you. Check out Jane Wyderstrom’s Total-Body Made Ball Workout for some ideas on how to incorporate the tool into your routine, then test your form with these three steps from instructor Katie Austin.

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Feeling-good energy and conditioning workout

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Train smarter, not harder: Time is not good for ego-fueled workouts. It’s time to dump her and move on.

Gone are the days of running yourself ragged to work your mirror muscles. The new age of fitness welcomes sessions that enhance efficiency, reinforce proper movement patterns, and combine mobility with energy. This workout is like getting a complete car service for your body. Warmup inspects tension and triggers warning light in case of large muscle imbalance so that you can grease those joints and perform the workout at maximum power. Remember, this is guiding you to more intelligent training, not hard, and part of that equation means moving your body to the right range before adding weight, so don’t skip warmups.

The routine, courtesy of Ariel Foxie, CPT, covers multiple movement types (squats, hugs, presses and pulls). You will improve muscle endurance, aerobics and overall strength.

Directions

Do this once at the end of the weekly energy routine. When the training breaks off, start with a low set and / or light load. Edit supersets by following the motion signals when specified Indicates a four-digit sequence: bizarre (lower), break, monocentric (rise), break. Rest 20 seconds. Exercise and between 45 and 90 seconds. In the superset. Warm up by rolling the foam for 2 to 3 minutes, then do each of the following 6 to 8 times:

Jack Hatrick
  • Single-leg glute bridge (shown)
  • Seated shoulder opener
  • 90/90 hip switch
  • Modified Pigeon Forward Fold
  • The world’s largest stretch
  • Lying leg swing

Workout for intelligent training, not difficult

1A. Back squat 3/0/3/0

Bend at the buttocks and knees, including the barbell across the trap to count 3. You can go as far as you want without losing your lower back arch. Extend the buttocks to get up immediately, push the knees out, lift for 3 counts, then immediately go to the next rep. 8 repetitions

90/90 switch with hip extension
Jack Hatrick

1 b. 90/90 switch with hip extension

Sit with knees bent and feet flat on the floor, holding a wall ball wider than shoulder width. Keep the chest high, then lower the legs to the right and make a 90-degree angle with the knees. Hold the top of the right thigh, then press your right knee and ankle to the floor as you rise to the hip extension. Twist the torso to the right to extend deeper into the left hip flexor. Hinges and lower buttocks return to the ground. Rotate the torso and bring the knees back to the center. Change side. 4-6 x 8 repetitions

2A. Pullup

01/03/01/2018

Keep your hands shoulder-width apart and hang from the bar, palms facing away. Pull yourself up until your chin is above the bar to start. Low for 3. Immediately pull up for 1, hold on top for 1, then repeat. 8 repetitions

Press the landmine hinge
Jack Hatrick

2B. Press the landmine hinge

Stand perpendicular to the landmine with legs wider than buttock-width. Hold the landmine with a mixed grip while grasping the waist, pulling the relaxation out of the barbell and creating tension in the hamstrings (the outer arm should be at the bottom). Place the bar close to your body, then drive the buttocks forward and press the glutes to stand up. Before the full hip extension, pull the barbell up and grip the transition for the press. Pivot the hind legs and feet inwards, and use the outside hand to press the landmine overhead and drive through the dirt. Reset and repeat all the repetitions on one side before switching. 3-4 sets x 8 repetitions

Stair bar deadlift
Jack Hatrick

3A. Trap bar deadlift

01/01/01/2018

Stand in a trap bar (hex bar) with legs at hip width. To start, grab the buttocks and grab the handles, then drive with the heels, extending up to the buttocks and knees to stand with the arch on your lower back. Bottom for 3, break down for 1, then explode. Pause for 1, then repeat. 8 repetitions

3B. Dumbbell bench

Press 2/0/2/0

Sit at the end of a flat bench, resting a pair of medium to heavy dumbbells on the thighs. Lie on your back and “kick” to gain weight, direct them over your chest, face away from the palms of your hands. Place the dumbbells at the bottom next to the pex to count 2, then immediately press for 2, pressing the pex at the top. 3-4 sets x 8 repetitions

Jack Hatrick

Finisher

4A. Battle rope slam

Hold the edge of the battle rope with a handshake or overhand grip. Come to a squat position, then generate energy from the ground to stretch the arms above the head as you slam the rope into the ground. 20 repetitions

4B. Assault bikes

Work on the bike at a low to moderate rate of perceived effort. When tired, work 4/10. If you feel strong, do 7/10. 30-40 seconds.


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Frequent urination of children Polacuria

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Does your baby urinate more than 15 times a day? Here's what you need to know

Babies may find it very normal and normal to urinate at night. It could also be that they urinate frequently or lose control of their urge to urinate during the day. But all of this can now always be common for children. If children have difficulty controlling their urge to urinate, it may be due to some health problems. Urinating without any specific reason can lead to health complications and thus you have to take care of some of their health related symptoms and conditions. Read this article for children to know about the problem of frequent urination and the problems that can occur with it.

What is Polacuria?

Polacuria is a disorder that causes children to urinate frequently at any time of the day. Urination can occur without any specific reason, especially in children aged 3-5 years. To find out more about this condition, we spoke to Dr. Kishan Lal, a senior urologist at Ivory Hospital in Greater Noida. He explained that the disease can also affect teenagers. They may also develop the condition but they are relatively less likely to get the disease.

bed_wetting

Symptoms of frequent urination in children

If you look at the state of frequent urination, it is not just 4-5 times a day. This is normal because the size of the bladder may vary from person to person. If it occurs more than 10-12 times a day, it may be related to Polacuria. According to experts, the most common urge to urinate during the day is 4-7 times a day. If your child goes to the toilet more than this, there may be a problem. With severe urinary problems, it can go up to 40 times a day. Also, the baby may not be able to control the urge and so wet their pants or urinate in bed.

Read more – Grinding teeth at night: 6 ways to prevent bruxism

What causes children to urinate frequently?

There are many conditions that can cause children to urinate frequently during the day. Feeling extremely stressed can cause polacuria and then babies can urinate. There may be a major change in the Polacuria phase as it triggers the symptoms of the problem. Here are some reasons why you may be affected by frequent urination during the day-

Here are some possible triggers that could be caused by Polacuria-

  • Moving into trouble in a new home
  • Having problems at school
  • Being bullied by their schoolmates or other students
  • Because of the pressure of having siblings and then being honest parents
  • Lose a close one or a family member
  • Parents are getting divorced or are worried about the same thing

These were lifestyle triggers that could affect children which could trigger this problem. It doesn’t happen overnight, there are problems with travel, emotional background and other things that can cause a problem. But there are some health conditions that can cause mental and physical triggers. Here it is as follows-

  • Anxiety disorder
  • Non-bacterial cystitis
  • Changes in chemicals in the body
  • Eat more salty and sour foods
  • Increased levels of calcium in the urine
  • Tick ​​disorder which includes Tourette’s syndrome
  • Inflammation of the urethra or bladder

Urine

Because of the risk of frequent urination in children

According to our experts, acute urination can occur in children due to high awareness of the bladder. This means that their bladder is always filled with urine produced by the kidneys. It dilates the bladder in such a way that babies cannot hold their urine in their body for long which leads to their polycuria or frequent urination problems during the day. If your child has Polacuria, they are more likely to be aware of the situation of bladder filling. There is no risk in the initial stage.

Read more – 4 things that happen to your body when you smoke

Effects of Polacuria on children

  • The baby does not feel any pain while urinating
  • Urine is not particularly foul-smelling, dark or unusually colored.
  • Your baby urinates more during the day than at night
  • Children do not drink plenty of water but there are still problems
  • Your child seems to have any symptoms of fever, rash, infection or an underlying health condition
  • Your child has not lost much weight recently

If your child has any of these conditions but still urges to urinate frequently, then the most specific cause of this problem is Polacuria. Diagnose it by a specialist for confirmation and treatment.

Picture Credit – pixabay.com

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Jennifer Lopez wore these outside of yoga leggings — and they did

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Jennifer Lopez is no stranger to glamorous workout gear and her recent paparazzi shots in Miami are proof of that. The Hustlers star arrives at the gym on Saturday in a white suit, from her stylish white giant Cat-Eye sunglasses (part of J. Lowe Colabe with Coe Australia) to her favorite pair of couples by Slick Woods Sneakers (which, sadly, sold everywhere). .

But the real showpiece for Lopez’s sleek look was Beyond Yoga Drip Drop High-waisted Leggings ($ 99, was $ 110; zappos.com). Although the singer’s obsession with Beyond Yoga is well documented, the A-lister actually swapped her go-to pair, Alloy Ombre Leggings ($ 82 was $ 110; zappos.com) for this alternative metallic design.

Related: Why $ 92 leggings j. Low swearing is worth the splurge

Drip drop leggings have an ombre design that is similar to the brand’s popular alloy ombre style, but the main difference is the exclusive fabric with which they are made. Designed for high-performance activity, the Signature Drip Dot Sportflex fabric has a slightly compressible feel and moisture-absorbing properties for quick drying.

Like the rest of the brand’s lineup, you can expect these leggings to have plenty of built-in stretch, ensuring a full range of motion while winning your workout routine. Also, the seamless construction reduces confusion by preventing uncomfortable irritation or chaffing, while the high-waisted design holds the leggings firmly.

Related: Jennifer Lopez Sports Niama Soul Leggings Bold Jim Luke Posted by Fiancেক্স Alex Rodriguez

To buy: Beyond Yoga Drip Drop High-Waist Midi Leggings, $ 99 ($ ​​110); zappos.com

According to Zappos critics, the drip drop style is slightly smaller than other Beyond Yoga styles, but still retains the pillars of Beyond Yoga comfort. What’s more, leggings are beautiful – gym-passengers and fitness instructors alike say they get a lot of compliments when they are worn.

Among the super trendy designs and celebrity stamps of approval, we are not too surprised to see these leggings already sold to most retailers. But fortunately, you can still find them in stock at Zappos, and they’re only selling for $ 99.

Although you won’t be able to recreate Lopez’s all-white look, her exact white path is still out of stock – the available black and gray paths are perfect for creating your own monochromatic outfit. And in the new year the gym is about to be filled with new faces, there is no better time than now to upgrade your workout wardrobe.

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Orange Theory brings in Steve Aoki as Chief Music Officer

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You know that part of every intense workout where you are drowning in a deep, dark hole of despair, will your legs continue to move despite the lactic acid being illuminated? Some things make that effort easier. But there is one and it is supported by science: music.

In 2021, Orange Theory surveyed its 35,000 members. What they learned from the tracks: 91 percent said music inspired and inspired them and 94 percent said it makes them stronger during a workout. Only one song can drive you, but a killer playlist will keep your effort (and spirit) high when it becomes difficult to move. That’s why Orange Theory has just hired its first chief music officer: DJ Steve Aoki.

Aoki will work closely with the Orangetheory fitness team to create a bespoke setlist for a new named workout series called “All Out with Aoki.”

“Health, science and technology are three personal passion points for me and as the chief music officer of Orange Theory Fitness, I am able to play them,” Steve Aoki said in a press release. “There’s a strong parallel between the strengths in my shows and how Orange Theory coaches illuminate their own classes every day – my new setlists to improve this already amazing workout.”

The series will feature 10 original workouts, including Aoki’s Beat, which serves as the soundtrack. Every effort will be made to reflect the transition from the BPM base speed of the song so that the participants can achieve their optimal heart rate.

The “All Out with Aoki” workout will begin on March 26 at Orange Theory Studios across the country.


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Diet for endometriosis patients

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Endometriosis Awareness Month 2022: Diet Plan for Endometriosis

March is celebrated as Endometriosis Awareness Month. Endometriosis is a painful medical condition in which the tissue inside your uterus (endometrium) begins to grow outside your uterus. It usually involves your fallopian tubes, ovaries and pelvic wall. Some of the symptoms of this condition include excruciating pain during intercourse, painful periods, heavy bleeding and infertility. Many women suffer silently with painful symptoms, but certain foods and some dietary changes can help reduce the symptoms of endometriosis. In this paragraph, Dt. Rupashree Jaiswal, Consultant Dietitian / Nutritionist, Motherhood Hospital, Mechanic Nagar, Indore Shares eight dietary tips that endometriosis patients should take to manage the symptoms of the condition.

8 tips for proper eating to manage the symptoms of endometriosis

Since endometriosis causes irritation and inflammation in the body, a person is advised to avoid inflammatory foods. Here are tips on what to eat with endometriosis.

Green vegetables and whole fruits

Vegetables and whole fruits are excellent sources of fiber. They help reduce the levels of estrogen that are needed to manage the symptoms of endometriosis. Eating green vegetables like spinach, kale and Swiss chard helps the body cope with the constant breakdown of estrogen. Fruits are rich in vitamins, minerals and nutrients that provide energy to the body. These are full of antioxidants that are known to reduce chronic pelvic pain in women with endometriosis. In addition, the fruits do not contain excess sugar which often causes inflammation in the body.

Also read: Can endometriosis be treated? These are treatment options for endometriosis

Diet for endometriosis

Omega-3 fatty acids

Omega-3 fatty acids are especially good for those who work with endometriosis because it helps their body fight pain and inflammation. It is also scientifically proven that omega-3s have the potential to reduce the risk of endometriosis. People who eat omega-3 rich salmon are less likely to get the disease than their peers. Mackerel, sardines, anchovies or oysters are also rich in fatty acids. If you don’t like fish, sesame seeds, chia seeds and walnuts can be used as alternatives. Fish oil supplements are also a good option because it leads to endometrial glue reduction.

Diet for endometriosis

FODMAP elimination diet

FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are essentially carbohydrates that are difficult to absorb. By following the FODMAP elimination diet, a person reduces their potentially irritating food intake and allows the gastrointestinal system to heal. These foods include daily meals, gluten, processed foods and foods such as added sugars. It is advisable to consult a physician to help plan the FODMAP diet elimination program. You can also keep a log of all the symptoms you may encounter and identify potentially problematic foods.

Also read: What is the connection between endometriosis and infertility?

Diet for endometriosis

Avoid caffeine and alcohol

It has been observed that women with endometriosis consume more alcohol than women without conditions. Similarly, caffeine intake is associated with an increased risk of endometriosis. Both alcohol and caffeine are known to increase estrogen levels. Although there is no link between alcohol and caffeine intake and endometriosis, doctors advise women with the disease to limit their alcohol and caffeine intake.

Avoid processed foods

Processed food refers to any food that has been modified or processed during preparation, including freezing and canning. These foods contain high levels of unhealthy fats and sugars and low levels of fiber and nutrients that promote inflammation. Reducing your processed food intake will also help you deal with the symptoms of endometriosis.

Reduce omega-6 intake

Corn, cottonseed and peanut oil contain omega-6s, which increase pain, uterine cramping and inflammation. Eating less chips, cakes, fried foods, etc. will reduce the pain associated with endometriosis.

Get out

Endometriosis causes a lot of discomfort and pain. There are treatments available for pain and infertility due to endometriosis, but self-care and dietary changes can also go a long way. Women will be able to get relief by making certain changes in their diet. No specific diet works for everyone, so one must try to find the right diet for oneself.

Image Credit – Fripic

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4 low-impact exercises that strengthen your brain

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There is no doubt about it: sweating is good for our physical and mental health, especially in the morning; It can also go a long way in preventing diseases like Alzheimer’s. For a brain boost that is even easier on the joints, add these four smart steps to your exercise routine. They help create new neural pathways because they are challenging in their complexity and intensity, says Michael Gervais, creator of Headstrong by Equinox, a brain-training workout. Garvise recommends doing these moves as a sequence, resting 30-60 seconds between each.

Related: Here’s how morning exercise can improve your work day

Women are doing yoga on the roof verandah

Photo courtesy of Getty.

Lateral weight transfer

Stand with feet 2-3 feet apart, toes protruding slightly. Move the body weight to the left, bend the knees slightly, then reach the arms to the side, to the ceiling or to the feet. Move the weight to the right and repeat. Alternate direction for one minute, reach different speeds.

Related: How mindfulness can make your workouts more effective

Arm board

Want to tone your armAndYour origin? Lie on your knees and elbows on the floor, with elbows under your shoulders and if you can, hold hands. By compressing your core, lift your knees off the floor so that your body forms a straight line from the shoulders to the ankles. Hold for 30 seconds. Slowly cook for two minutes.

Related: How kickboxing can change your body and your life

Squat jump

Legs shoulder-width apart, stand with arms apart. Bend the knees until the legs are at a 45-degree angle. Then jump up, raising your hands above your head. Go straight to the next squat, do as much as possible in 30-60 seconds. Finish standing upright with arms outstretched in a V-shape. For a low-impact version of this exercise, focus on the squat and avoid the jump.

Birds crawl dogs

Hands and knees, wrists below the shoulders, knees below the buttocks rise to the floor. Extend the left arm parallel to the shoulder and the right leg back and back to the buttocks. Hold three breaths. Now crawl to the right side two to three times. Extend the right arm and left leg; Crawl repetition.

The best part about these steps is that they allow blood to flow to your brain and help your body build energy without being too rough. Plus, you can have them anywhere!

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This article was originally published on BHG.com

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