Women’s Health

Let’s Be Honest: Menopause Sucks

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menopause, menopause symptoms, menopause age, signs of menopause, menopause

First off, it is important to establish that menopause is not a disease or a disorder. In fact, menopause is a natural phase in a woman’s life that is filled with emotional transitions, in addition to physical ones too.

What is Menopause?

Menopause is a natural phase in a woman’s life that is experienced differently for each woman. For some, menopause can bring hot flashes, trouble sleeping (from hot flashes), pain during sexual intercourse, bladder control issues, sudden mood changes and irritability and even depression, in more severe instances.  For others, symptoms can be mild and they can be experienced to varying degrees.

Menopause generally occurs in the 12 months after a woman’s final period. In the years leading up to this point, women commonly experience shifts in their menstrual cycles, have hot flashes and other symptoms (as previously mentioned). This period of a woman’s life is called a menopausal transition or perimenopause and usually happens from ages 45 to 55. About seven years of this time (but it can be up to 14) is spent in perimenopause. Its duration depends on a number of lifestyle factors including (but not restricted to) smoking, age it starts, genetics, ethnicity and stress. During perimenopause, a woman’s production of estrogen and progesterone (two hormones made by the ovaries) fluctuates greatly.

What are the Symptoms of Menopause?

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It is important to understand that no menopausal transition is the same. Each woman is unique and experiences it in differing ways. The body starts to burn energy differently too. Fat cells change and women may see more weight fluctuations, usually in gaining weight.

Hot flashes are a common culprit for women experiencing menopause and these can last for years. They are often linked to fluctuating estrogen levels and are a sudden feeling of rushing heat in the body. The face and neck are particularly prone to this, with red blotches on the chest, back, and arms. Heavier perspiration, followed by cold shivering can also occur. Hot flashes can be strong enough to wake someone up. Most hot flashes periods only last between 30 seconds and 10 minutes. They can happen several times an hour or only a few times in a week. As mentioned, everyone is different so their menopausal experience with hot flashes varies greatly.

When symptoms of menopause are experienced, a doctor will further determine if it is occurring by asking questions about a woman’s health and familial history. In some cases a doctor may suggest having a blood test to check for follicle-stimulating hormone (FSH) and estradiol (E2) levels to rule out any other causes for the changes experienced.

How to Relieve Menopause Symptoms

Estrogen is used in a variety of places in a woman’s body and as estrogen levels decrease, the likelihood of menopause symptoms occurring increases. Many women experience only mild symptoms and these can be easily treated with minor lifestyle changes. Decreasing caffeine consumption is a common remedy, so is wearing looser and cooler clothing for hot flashes.

Despite all these life-changing factors, there are plenty of natural and non-invasive remedies available to help any woman significantly during menopause. Seeing a doctor to confirm menopause has started is crucial, but there’s not a significant medical treatment or prevention available to totally side step menopause. Instead lifestyle changes and natural remedies are here to see women through this time of their lives.

Because your bones can weaken during menopause (which increases the risk of osteoporosis later) eating foods high in calcium and vitamin D are important to add to or increase in a woman’s diet. The good news is that there are many foods high in calcium, especially dairy products like yogurt, milk and cheese. Leafy green vegetables such as kale, chard and spinach contain high levels of calcium also. Tofu, beans and sardines also contain loads of calcium.

Getting more vitamin D is easy to add too. Just get out in the sun! Our skin naturally produces it when exposed to the sun. However, as we get older, our skin produces less of it. If being in the sun is difficult, taking a supplement or increasing food with vitamin D will help. Oily fish, eggs and cod liver oil supplements are just a few ways to achieve this.

Due to the possibility of gaining more weight with the onset of menopause, achieving or maintaining a healthy weight is another natural remedy you can use. Excess weight will also increase the severity of any hot flashes.

There are a number of herbal remedies that may help alleviate menopause symptoms. Keep in mind, those herbal remedies have varying effects on people and a health care practitioner should be consulted.  Here are just some examples of herbal remedies:

Black Cohosh: Actaea racemosa, Cimicifuga racemosa) This herb has received quite a bit of scientific attention for its possible effects on hot flashes. Black cohosh may act as a hormone imitator, binding to opioid receptors in the brain, and possibly influencing serotonin levels.

Red Clover: (Trifolium pratense), By weakly binding to estrogen receptors in the body, red clover’s phytoestrogens help normalize estrogen action. Its phytoestrogens include lignin’s, coumestans, and isoflavones.

Dong Quai: (Angelica sinensis) Dong quai has been used in traditional Chinese medicine to treat gynecologic conditions for more than 1,200 years.

Soy: according to some research, is said to beneficial in reducing the severity of hot flashes too. It is said to have a similar physiologic effect to estrogen.

There are a number of ways women can lessen the severity of their menopause symptoms and they should be explored with the help of a healthcare practitioner who specializes in the area of interest you are pursuing.  But most importantly, maintaining a healthy balanced diet, exercising, getting plenty of sleep and of course taking care of your mental and emotional well being are always key to maintaining a healthy, balanced, abundant life.

SOURCES USED :

https://www.verywellhealth.com/natural-remedies-for-menopause-that-actually-work-2322658

https://www.nia.nih.gov/health/what-menopause

https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/natural-remedies-for-hot-flashes

https://www.womenshealthnetwork.com/menopause-and-perimenopause/herbal-remedies-for-menopause-symptom-relief/

The Benefits of Vitamin D for Mental Health

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vitamin d and mental health, vitamin d deficiency and mental health, lack of vitamin d and mental health, low vitamin d and mental health

When you think of vitamin D, you likely think of the sun. Does thinking of the warm sun shining on your face make you happy? Well, there’s actually science to back up the significant role that vitamin D plays on our mental health. Let’s explore

What is Vitamin D?

You may have heard vitamin D referred to as the “sunshine vitamin” before. That’s because vitamin D is produced in the skin in response to sunlight. The body naturally produces vitamin D when directly exposed to sunlight, but you can also get it through foods and supplements to ensure you have enough vitamin D.

Vitamin D to Fight Depression

Research shows that vitamin D may play an integral role in regulating mood and fighting depression. One study found that depressed people who received a vitamin D supplement noticed their symptoms improve.

Research points to vitamin D’s role in regulating serotonin and calcium for its possible therapeutic impact on depression when vitamin D levels are boosted.

Vitamin D to Fight Anxiety

A separate study of people with fibromyalgia found that vitamin D deficiency was more common in people experiencing anxiety and depression. Another study of children also found that kids who were vitamin D deficient experiencing significantly higher levels of anxiety and stress than their peers.

Vitamin D and Schizophrenia

Schizophrenia is a severe mental health condition that causes people to lose touch with reality. This often leads to psychotic symptoms like hallucinations and delusions.

Researchers have discovered that people with schizophrenia are more likely to have significantly lower levels of vitamin D than normal, in addition to being more likely to live in parts of the world with less sun exposure.

A number of studies have also found that insufficient sunlight or vitamin D supplementation as an infant increases the risk of developing schizophrenia later in life.

So, how can you get some more vitamin D in your life to reap the mental health benefits?

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Get outdoors!  Soak up the sun and enjoy the mood-boosting effects.  Just don’t forget the SPF!

 


vitamin d and mental health, vitamin d deficiency and mental health, lack of vitamin d and mental health, low vitamin d and mental healthLight therapy is a daily treatment that involves a dose of intense artificial light— something more commonly associated with the treatment of seasonal affective disorder, but it has also been proven to be effective for treating other forms of non-seasonal depression such as major depression and bipolar. In fact,  studies show that light therapy has similar effectiveness to pharmaceutical treatments. You can even do light therapy from home with at-home lightboxes

 

vitamin d and mental health, vitamin d deficiency and mental health, lack of vitamin d and mental health, low vitamin d and mental healthVitamin D supplements: You can purchase Vitamin D supplements at your local grocery store or pharmacy. They come in a pill form that you can take every morning to help increase and regulate mood. Ideally your levels should be at 40-60 mg/ml year round.

 

Increase Vitamin D in your diet: Try to incorporate more vitamin D-rich foods into your everyday meals, such as fish oil, milk, egg yolks, mushrooms and vitamin-d fortified foods.

 

 

The Lockdown’s Effect on Mental Health

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Lockdowns, gyms being closed, holidays alone, and being separated from classmates, friends, and family members are just a few of the factors that have made the pandemic extremely hard on mental health. In fact, about 4 in 10 adults in the U.S. have reported symptoms of anxiety or depression during the pandemic.

Let’s take a closer look now at the impact COVID-19 is having on mental health.

Anxiety and Depression During the Lockdown

Before the pandemic had even made it to the United States, it was wreaking havoc on the mental health of people in China. Half a dozen studies with more than 10,000 respondents showed that people experienced worse mental health problems than before the pandemic, including high symptoms of stress, anxiety, depression, and post-traumatic stress disorder (PTSD). Up to half of the respondents showed serious signs of depression, and 35 percent showed serious anxiety. Studies find that the stress and anxiety fueled by the pandemic also cause poor sleep, creating a vicious cycle. The more we lay awake worrying at night, concerned about the pandemic, the worse our mental health becomes.

Loneliness During the Lockdown

Stay-at-home orders, social distancing, and travel restrictions have left people feeling more isolated than normal. 1 in 7 U.S. adults said they were often or always feeling lonely in April 2020, up more than 25 percent from 2018. However, we also saw a shift to more FaceTime calls and Zoom hangouts, and these things contributed to respondents in a separate study reporting feelings of “remarkable resilience.” So, not only did they not become lonely during the pandemic, but they gained a greater sense of community support.

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Domestic Violence During the Lockdown

Another unfortunate side effect of the pandemic and a major contributor to stress, shame, and anxiety is a spike in domestic violence worldwide. Sixty percent of people who were experiencing domestic violence pre-pandemic report the violence worsened during the pandemic. This is likely caused by increased stress, unemployment, spending more time at home, and shelters being forced to close their doors. The threat of abuse compounds the stress, anxiety, and fear that a lot of victims were already experiencing during the pandemic.

The Mental Health Impacts of COVID-19 are Worse for Disadvantaged Groups

Researchers worldwide set out to discover what else was making people vulnerable to mental health issues during COVID-19. They found that among the risk factors were people with poor health or chronic conditions who have a higher tendency of stress, anxiety, depression, and PTSD.

Researchers also found education and income played a role. The less stable the income and education, studies showed, the more anxiety, depression, and stress experienced.

Vital Self-Care Tools

  • If you can’t physically see loved ones doesn’t mean you have to isolate yourself. Lean on virtual chats with tools like Skype, Zoom, and FaceTime.
  • Physical activity is vital for mental health so make sure to make time for it even if it’s just for a few minutes a day. We can mental health, mental health awareness month, mental health services, mental health quotesnever underestimate the power of physical activity on our mental and emotional well-being.
  • Taking a moment each day for positive reflection will ensure that a part of each day has been dedicated to your well-being.
  • Don’t hesitate to create a support system with friends, family and others who can relate.  Seek out online support groups.
  • Talk to your health care professional who can guide you through these difficult times and give you more resources.
  • Eating a healthy well balanced diet will create a positive environment from inside out.

Essential Oils: Benefits and What to look for

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What is all the fuss about?

There are entire stores dedicated to scent whether it’s a candle, diffuser, skin lotion, body spray, massage oils etc, you name it, and chances are you’ll find it.  I think we can all agree that, at the very least, scents have an affect on us, good or bad.  You walk into a bakery and smell freshly baked chocolate chip cookies and you can’t wait to take that first bite.  Or your partner puts on their favourite scent and if you smell that scent somewhere you think of them.  How many times have you smelled something and said to yourself “that reminds me of….”  That is the power of aroma so let’s take a look a deeper look at it.  Aromatherapy can be defined as the use of essential oils for the purpose of holistic therapeutic healing and essential oils are derived from plants.  There are different ways to use essential oils and you can visit aromadina.com to find out more.

What you need to know

Whether you just like the scent or you’re looking at it as additional support for conditions, it’s important to know a few things before you buy essential oils.

 

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  • Remember to always consult your healthcare provider first before using essential oils.
  • Ingesting, or swallowing, essential oils is not recommended. Taken by mouth, the oils can damage the liver or kidneys. They can also lead to interactions with other drugs, and they can undergo unexpected changes while in the gut.
  • They should never be used directly on the skin but instead mixed with a carrier oil or lotion.
  • Make sure to do your research when shopping for essential oils. Watch out for the quality of the product. There are EO’s out there that are not pure.  They should be tightly sealed in dark glass bottles.  Read the label to make sure it doesn’t say “fragrance” oil.  Fragrance oils will have synthetic ingredients or extenders.  It won’t contain the essential parts of real plants.
  • The quality also depends on the plants that were used which can be affected by weather, growing conditions and whether pesticides or other chemicals were used. Processing and packaging are also factors.
  • Read the label to check that the Latin name of the plant being used is clearly stated, which part(s) of the plant was used, how it was extracted and how it was grown.

Some Common Essential Oils and their Uses:

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  • Basil essential oil is used to sharpen concentration and alleviate some of the symptoms of depression. It may relieve headaches and migraines. It should be avoided during pregnancy.
  • Bergamot essential oil is said to be useful for the urinary tract and digestive tract. When combined with eucalyptus oil it may help relieve skin problems, including those caused by stress and chicken pox.
  • Black pepper essential oil is commonly used for stimulating the circulation, muscular aches and pains, and bruises. Combined with ginger essential oil, it is used to reduce arthritis pain and improve flexibility.
  • Chamomile essential oil can treat eczema.
  • Citronella essential oil is a relative of lemongrass and acts as an insect repellent.
  • Clove essential oil is a topical analgesic, or painkiller, that is commonly used for toothache. It is also used as an antispasmodic antiemetic, for preventing vomiting and nausea, and as a carminative, preventing gas in the gut. It has antimicrobial, antioxidant and antifungal properties.
  • Eucalyptus essential oil can help relieve the airways during a cold or flu. It is often combined with peppermint. Many people are allergic to eucalyptus, so care should be taken.
  • Geranium essential oil can be use for skin problems, to reduce stress, and as a mosquito repellant.
  • Jasmine essential oil has been described as an aphrodisiac. While scientific evidence is lacking, research has shown that the odor of jasmine increases beta waves, which are linked to alertness.
  • Lavender essential oil is used as an antiseptic for minor cuts and burns and to enhance relaxation and sleep. It is said to relieve headache and migraine symptoms.
  • Lemon essential oil is said to improve mood, and to help relieve the symptoms of stress and depression.
  • Rosemary essential oil may promote hair growth, boost memory, prevent muscle spasms, and support the circulatory and nervous systems.
  • Sandalwood essential oil is believed by some to have aphrodisiac qualities.
  • Tea tree essential oil is said to have antimicrobial, antiseptic, and disinfectant qualities. It is commonly used in shampoos and skin care products, to treat acne, burns, and bites. It features in mouth rinses, but it should never be swallowed, as it is toxic.
  • Thyme essential oil is said to help reduce fatigue, nervousness, and stress.
  • Yarrow essential oil is used to treat symptoms of cold and flu, and to help reduce joint inflammation.

Arthritis: Natural Remedies

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Joints do not age the same way that people do. Joints can age due to overuse, also known as wear and tear. In the United States, 23% of all adults—over 54 million people—have arthritis. About 24 million adults are limited in their activities from arthritis, and more than 1 in 4 adults with arthritis report severe joint pain.

 What Does Arthritis Pain Feel Like?

 “Arth” means joint, and “itis’ means inflammation of. It makes perfect sense that arthritis is the inflammation of the joint. It is not a specific type of pain or disease like many might think. The joint swells and is red and hot. When this swelling occurs over a long period of time, pressure is created, which then causes pain. If it is left alone, the joints are damaged and destroyed over time.

 Can Arthritis Happen Suddenly?

Pain and stiffness in and around one or more joints are common symptoms. Depending on the type of arthritis, symptoms can develop suddenly or gradually over time. Symptoms may come and go or persist over time.

 What Are the Early Signs?

Symptoms of can include…

  1. Joint pain, tenderness, and stiffness.
  2. Inflammation in and around the joints.
  3. Restricted movement of the joints.
  4. Warm red skin over the affected joint.
  5. Weakness and muscle wasting.

The Three Most Common Types

  • Osteoarthritis the most common form.
  • Rheumatoid arthritis is an autoimmune disease, which means that the immune system attacks parts of the body—especially the joints.
  • Psoriatic arthritis affects the skin and joints.

What Can You Do to Naturally Treat Arthritis?

There are numerous approaches to arthritis treatment. It can include:

  1. Chiropractic care,
  2. Diet reduction of foods known to increase inflammation in the body,
  3. Nutritional supplementation,
  4. Acupuncture,
  5. Exercise, and
  6. Weight management.

arthritis, psoriatic arthrits, Rheumatoid arthritis

Can a Chiropractor Help Prevent Damage with Arthritis?

 Chiropractic care is a great option to manage pain that comes with having arthritis. It is a safe, nonsurgical, natural alternative to pain treatments. Chiropractors are skilled in detecting and correcting misalignments and joint issues with gentle and specialized adjustments.

Chiropractors work with the joints of the spine and extremities. When inflammation is present in the body, certain chemicals are released by the body and it starts to deposit calcium in the joint, causing bone spurs and other problems that cause the joints to break down.

We will be the first to admit that arthritis cannot be cured, even by chiropractic intervention. What we can do is prevent the damage arthritis creates. If a joint is fixated and out of alignment, it is not working the way it should. The stuck or uneven surfaces will begin to grind. This grinding causes inflammation, leading to arthritis, and if left untreated, joint damage results.

arthritis, psoriatic arthritis, rheumatoid arthritis

The Crucial Time Frame

If we can allow for proper alignment and function, we will have stopped the process that can cause the arthritis in the first place. Studies show that when a joint is stuck for seven days or longer, it causes microtears in the disc. These tears mean the disc is breaking down and decaying, thereby causing arthritis.

We will make sure your joints are never fixated for more than those crucial seven days, preventing deterioration. We suggest arthritis patients see us regularly, and we will make your personalized recommendations for care after thoroughly assessing your case.

Top Supplements to Help Treat the Pain

  1. Curcumin (from turmeric root) Evidence suggests the turmeric root has anti-inflammatory properties. …
  2. Vitamin D. If you have arthritis pain or are at high risk for arthritis, your nutritionist may recommend a vitamin D supplement. …
  3. Omega-3 fatty acids. …
  4. Glucosamine and chondroitin sulfate.

arthritis, psoriatic arthritis, rheumatoid arthritis

 In the Kitchen with Arthritis:

 Foods that are known to cause inflammation are best to be avoided, some include …

  • Processed foods. Avoid processed foods, such as baked goods and prepackaged meals and snacks.
  • Omega-6 fatty acids.
  • Sugar and certain sugar alternatives.
  • Red meat and fried foods.
  • Refined carbohydrates.
  • Cheese and high-fat dairy.
  • Alcohol.

 

Fibromyalgia Pain: Combat the Cold

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Fibromyalgia pain

Fibromyalgia-what is it?

Fibromyalgia is a condition characterized by widespread musculoskeletal (muscle and bone) pain accompanied by fatigue, sleep, memory and mood issues. It can have a complex collection of symptoms that can include muscle, tendon, and ligament pain; fatigue; multiple tender points; and depression. Cold weather can make these symptoms worse and it can be felt deep in the bones, tightening the joints and cause a feeling of achiness.

Why is Fibromyalgia pain worse in winter?

While winter is a season that brings balance to all living things and prepares the earth for creatures to enjoy when spring arrives, it’s not the case for everyone. For some, winter means more difficulties, aggravated pains, mood disorders, cognitive dysfunction (fibro fog), and stress. The flare-ups in symptoms are widely associated with cold, damp days and a drop in barometric pressure. So, how and why does cold weather aggravate pain for people with fibromyalgia?

 

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When a patient gets chilled, it can be extremely hard to warm back up. The cold seems to penetrate bones and cause muscles to contract; therefore, triggering chronic pain. According to medical science, a potential reason for aggravated pain and fatigue is abnormally high numbers of hypersensitive sensory nerves in the nervous system. The hypersensitized central nervous system for people dealing with fibromyalgia pain misinterprets cold as a pain signal. This misinterpretation tends to increase the pain and provoke other symptoms like fatigue, forgetfulness, decreased concentration, and sleep disturbances. Even with these claims, scientists are yet to find a viable and robust association between cold weather and pain in fibromyalgia.

Despite some researchers claiming there is no direct link between cold weather and fibromyalgia symptoms, most patients tend to experience the worst during colder months. Health professionals claim that the worsening of fibro symptoms is likely due to the fact that people tend to be less active during the winter. Lack of exercise can result in physical de-conditioning, translating to intense pain and fatigue.

According to Dr. Robert Bennett, worsening fibro symptoms can also be triggered by other pre-existing conditions. He identifies the conditions as co-morbid and co-existing conditions.

  • Co-morbid conditions: These are unconventional co-existing disorders that tend to occur often alongside other medical conditions; therefore, making the situation worse.
  • Co-existing conditions: These are medical conditions that co-occur in a patient without any significant co-morbidity relevance. Primarily, co-existing conditions weaken the immune system making other disorders seem more prevalent.

Dr. Robert suggests that patients should keep an eye on other disorders when diagnosing and treating fibromyalgia. Some co-existing and co-morbid conditions also tend to be affected by cold weather, making the situation severe.

Fibromyalgia often co-exists with other conditions, such as:

  • Irritable bowel syndrome
  • Chronic fatigue syndrome
  • Migraine and other types of headaches
  • Interstitial cystitis or painful bladder syndrome
  • Temporomandibular joint disorders
  • Anxiety
  • Depression
  • Postural tachycardia syndrome

How can you combat the symptoms during winter?

Fibromyalgia patients need to improvise ways to stay warm and welcome anything to help keep the chronic pain and other fibro symptoms at bay. The good news is there are ways to weather the symptoms during the cold season!

 

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As scientists continue to study the disorder, people with fibromyalgia need to bundle up and avoid the winter chill. Here are some other tips to explore to get through the winter season:

  • Get quality sleep: remove any of your electronic devices from your bedroom, try to got to bed at the same time every night, don’t eat a heavy meal or drink alcohol before bed and avoid exercise right before bed.
  • Reduce stress: try yoga or meditation, don’t try to take on more than you can handle.
  • Eat healthy: certain foods can trigger symptoms so try to track those foods and cut them out of your diet. Common triggers can be sugar, gluten and dairy.  Supplementing with Vitamin D is also beneficial.
  • Light therapy: reduced daylight in winter can trigger depression which is often associated with Fibromyalgia.  Re-creating sunshine with a light box can help.

 

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  • Find support: there are many resources that can offer help.  Local support groups and online communities can be a great way to get the emotional support you need.

 

 

How To Start Running And Avoid Injuries

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How To Start Running

Running is an activity that humans have been doing since the beginning of time. In the past, it was a means of survival similar to animals out running predator’s. Today, running is considered as a means to get healthy and stay active. Regardless to why you do it, knowing how to start running is so important. 

Many of us in our increasingly sedentary lifestyles, have forgotten how to run. Something that we used to do for fun on the school playground, and that our ancestors did daily in order to live, now fills us with dread and loathing at the mere thought of it. The phrase “Oh, I can’t run!” is one of the most common responses I hear when I tell someone that I am a runner.

Here’s the thing: Yes, you can run.

Of course you can run! Our bodies were built to do it. Your body has just gotten out of practice. In this article, I am going to coach you through how to start running again. Beginning with proper preparation all the way through to recovery afterwards. So let’s get running!

what muscles does running work

What Muscles Does Running Work?

This is a complex topic, so for now I’ll give you an overview so you know just how amazing it is for your body. 

Muscles Worked When Running

  • Abdominals (Abs)
  • Hip flexors
  • Glutes (aka your butt)
  • Quadriceps (front of the thigh)
  • Hamstrings (back of the thigh)
  • Calf muscles
  • Tibialis anterior (this muscle runs along the front of your shin)
  • Pereoneals (these run down the sides of your shins)
  • The back and shoulder muscles (from swinging your arms)

Not to mention your respiratory and cardiovascular systems, also known as your lungs and heart which also get an incredible workout!  Running, just like all cardio exercise, helps to keep those systems strong and healthy.

5 Running Tips for Beginners ? 5 Things I Wish I Knew about Running from the Beginning

How To Start Running Again

I am deliberately using the word again here, because whether you haven’t run since the last time you were forced to in grade nine gym class or you participated in your company 5k two years ago and haven’t tried again since, you used to “know how to run”. I’m just here to remind you. 

First of all, I highly suggest that you run outside as opposed to a treadmill. You will learn to run properly and develop the proper muscles better than on a moving belt that does some of the work for you. What’s more, is that running outside gives you better views and fresh air.

Secondly, check your shoes. You don’t need brand-new, top-of-the-line runners, but you don’t want to be running in sneakers that you’ve had for years, either. When buying new running shoes, your best option is to go to a running store (yes, they exist!) and ask someone who works there. They can assess your stride and recommend a shoe based on your body, your foot, and your running goals.

For more information on how to choose the best running shoes, click here.

how often should I run

How Often Should You Run?

The most important tip when starting to run again: Don’t do too much too soon.

If it has been months or years since the last time you ran, you can overdo it easily and end up injured, most likely shin splints. The easiest way to avoid this is taking things slowly and ensuring adequate rest. My suggestions for this include:

  • Running less than you think you’re capable of, and
  • Not running consecutive days

Running every other day, or three to four non consecutive days per week at the beginning, will allow your body to adjust, particularly your small muscles, ligaments, and tendons. They do a lot of work keeping you stable and take a huge amount of pounding when you are running, so give them the break they deserve. Once you have more experience, you can start adding additional days if you want to.

how many miles should i run a week

How Many Miles Should I Run a Week?

This is highly dependent on the person and what their baseline of fitness is. Some will be able to handle more than others, and that is perfectly okay. This is about you and your personal fitness journey.

That being said, not doing too much too soon is not just about the number of days you run, but also about how far you go each time. This is especially problematic for those who have a decent cardio base from other types of workouts. You may be physically capable of running 5k right off the bat, but it doesn’t mean that you should. As I said, you need to give your body a chance to get used to this new kind of activity.

Try going for time instead of distance, for example going out for a 20-minute run instead of a certain number of kilometers.

Once you have built up your endurance and are running steadily for 30 minutes or more, you can then consider adding more. Much of this magical number of miles is completely dependent on you, your goals, and your body. If you are training to run a 5k you will need to run less than if you are training for a marathon.

If entering races, particularly long ones, is something you aspire to do, then finding a running crew, coach, or online program is recommended to reach your goal.

Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina

How To Build Running Endurance

At the beginning, you will want to take things slowly. The best way to do this is with a walk-run. This looks like this:

  • Week-1: Run for two minutes, walk for four.
  • Week-2: Run for three minutes, walk for three.
  • Week-3: Run for four minutes, walk for two.

For each run, you start and end with five minutes of brisk walking. Walking/running for 30 minutes. You should fit about five rounds in each run, with the idea of getting to 30 minutes of non-stop running in just 10 weeks.

Click here for A 10-week run-walk plan for complete beginners. You know your own fitness level best, so you will know what you are capable of. 

Once you are able to run for 30 minutes without stopping, you then want to increase your mileage by 5% per week, if running longer is your goal. This means you would run 31.5 to 32 minutes the following week. Then 33 minutes the next week, so-on and so forth. This seems conservative, however the goal is to avoid injury that could end up taking you back to square one.

how to run faster and longer

How To Start Running Faster

There is a quote you’ll hear many running veterans say about training to run faster:

“The only way to run fast is to run fast!”

Confusing, but if you really think about it, true. You can’t train to run a distance faster if you don’t spend time running fast! Many new runners just go out and try to push themselves to run their same neighborhood loop a little bit faster each time. While this will work for a little while, you will eventually plateau, and also get bored.

To run faster you need to do workouts. In the running world, workouts mean things like interval sessions, tempo runs, and fartleks. 

  1. Interval Sessions


    These are similar to a fartlek run, however are typically somewhat more structured and involve standing rest as opposed to active or jogging rest. Often you will see people doing intervals on a track. This could look like five to six times 400m (one lap of a track) with one or two minutes rest between each interval.

  2. Tempo Runs

    A tempo run is a longer, sustained effort at a higher pace. Typically these runs are paced at ten to twenty seconds slower than your goal pace. If you want to run 5km in 30 minutes, then your pace per kilometer would be 6 minutes. This means for your tempo session, your pace would be 6:15-6:20 per kilometer. This could look like a 10 minute jog warm up, 20 minutes of tempo pace, followed by another 10 minutes of cool down jogging for a total of 40 minutes.

  3. Fartlek

    Fartlek is a Swedish word that means “speedplay”. This is when you change up the pace during your run. For example, you start your run at a consistent speed for five or ten minutes, then you run faster for two, slower for one, faster for four, slower for two, and so on. You can make it up beforehand or make it up as you go. Sometimes you can use visual cues as well. This could be sprinting for the length of two telephone poles with one length jog in between, or running fast every other block of your neighborhood. 

Another great type of training to help build power and speed are hill repeats. Just as they sound, they involve sprinting up a hill, jogging back down, and repeating. 

All of these workouts would be part of a standard training plan, which will vary depending on your experience and your goals.

Proper Breathing While Running | How To

How To Breathe While Running

One of things that many people say when they first start trying to run is that they feel like they can’t breathe. It usually takes the first five to 15 minutes for you to regulate your breathing, depending on how fit you are. As you run more and improve your cardio, this will get easier.

In the beginning, remember is to relax: Focus on taking one or two deeper breaths every so often. Relax your shoulders and face. You are running, not dying. Your breathing will regulate after some time, and that will go faster if you aren’t panicking.

Breathing while running is not like breathing while weight lifting or doing yoga – you want to breathe to your full capacity, which may mean breathing in and out through your mouth. If you are trying to breathe in only through your nose, you will likely get a stitch in your rib cage area.

what to eat after a run

What To Eat After A Run

Everyone likes to make nutrition complicated, however just like Michael Pollan says:

  • Eat food
  • Mostly plants
  • Not too much

Food Means Real Food

Think items you would find on the perimeter of the grocery store, or those with less than five ingredients listed.

Mostly Plants

This means just what you think it does – vegetables! Try to eat a variety of colours, especially dark, leafy greens. For more information, click here to read, Are You Eating Enough Colour?

Not Too Much

Do not over-eat. Eat slowly, chew thoroughly, and stop when you are full (not when your plate is empty). If you are hungry again later you can eat more then.

Eat A Balanced Meal

  • A protein source
  • A carbohydrate
  • Vegetables
  • Plenty of water

Whether it’s cold or hot out, you sweat when you run and you need to replace that lost water. The micronutrients in vegetables will help combat the oxidative stress your body is under when exercising. 

The carbohydrates you take in will help to replace the glycogen stores you used while doing longer, sustained cardio. These are important for recovery, so that you can have energy for the rest of your daily activities and your next run.

Protein is important for rebuilding some of the muscle that you worked while running. This can be in the form of lean meats, beans and legumes, eggs, soy, or dairy products.

what to wear running

What To Wear Running

You are probably tired of me saying “it depends” but that’s the honest truth. Especially when it comes to the weather.

How to run in the heat versus what to wear for winter running are two very different things. However, the basics are somewhat the same:

  • Sunscreen (all seasons)
  • A hat with a visor
  • Lightweight, moisture-wicking base layers

From there you can change things up depending on your climate. You can add layers or take them away, as long as they are breathable and easy to run in. Avoid cotton for a base layer, as once it gets wet from your sweat you will get cold quickly in the cooler temperatures.

For the men out there, look for softer materials that won’t chafe your nipples. Also, those of us who want to wear shorts in the summer but deal with thigh chafing, put some vaseline in between your legs before heading out the door. 

Beyond that the main point is that you are comfortable. 

The Bottom Line On How To Start Running

We were all born to run and to move our bodies, you included. If you start slow and maintain a positive attitude, you’ll be amazed at how far your body can take you.

Happy running!

Importance Of Exercise During Pregnancy

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We all know that exercise is good for us, but you may not know the importance of exercise during pregnancy and how it benefits both mom AND baby. It is well known that exercise improves mental and physical health. But what about exercise during pregnancy? Exercise during pregnancy not only boosts the mother’s mental and physical health, but also has specific benefits for a healthy pregnancy, smooth delivery and faster postpartum recovery. What’s more, when a mother exercises during pregnancy, both mom and baby reap the benefits!

safe pregnancy exercises

Importance Of Exercise During Pregnancy?

Pregnancy imposes a lot of unique physical demands on a woman’s body. Regardless of your level of physical activity before pregnancy, there are many benefits to exercising during pregnancy for both mom and baby.

Benefits For Mom Include:

  • Improved physical and mental health
  • Reduced discomfort
  • Higher incidence of vaginal delivery
  • Lower incidence of: excessive gestational weight gain, gestational diabetes, gestational hypertensive disorders, preterm birth, and Cesarean birth
  • Faster postpartum recovery
  • Lower risk of postpartum depression

Benefits For Baby Include:

Furthermore, the benefits of maternal exercise during pregnancy extend beyond birth. This study discovered that babies whose mothers exercised during pregnancy had better motor skills than those whose mothers did not exercise during pregnancy.

Nutrition also plays a key role in maternal and fetal health during pregnancy. Click here for more information about pregnancy nutrition and supplements.

Study: Exercise During and After Pregnancy Increases Benefits of Breast Milk for Babies

How Often Should I Exercise During Pregnancy?

The American College of Obstetricians and Gynecologists recommends regular strength and aerobic training throughout pregnancy for women with uncomplicated pregnancies.

More specifically, the ACOG recommends 150 minutes of moderate-intensity exercise each week during pregnancy, aiming for 20-30 minutes each session. These guidelines apply to women of all fitness levels, though the type of exercise and level of intensity will vary. Furthermore, women who exercised vigorously pre-pregnancy can continue to do so during pregnancy.

Need some new workout gear to boost your motivation? Check out my post Pregnancy Fitness Essentials.

Best Exercises For A Healthy Pregnancy (And Beyond)

The following exercises will strengthen your body for a healthy pregnancy, smooth delivery and faster postpartum recovery. These exercises are safe to do in all trimesters for healthy women with low risk pregnancies. Although the importance of exercise during pregnancy is well documented, consult your doctor about what your individual exercise routine should look like during pregnancy.

Squats

Squats are an excellent exercise for strengthening your entire body, especially your pelvic floor. Many midwives and physicians recommend this exercise specifically to prepare for labor and delivery, and some women even give birth in this position! Try doing 3 (or more) sets of 25 reps 3 days a week, either with or without weight. If you are going to use a weight, it’s best to hold it at your collarbones to help with posture and balance.

Glute Bridges

Strong glutes are essential for maintaining a strong core throughout your pregnancy. Along these lines, having strong glutes will also help with lower back pain that is common in pregnancy. Glute bridges can be done in the supine position (lying on your back), with or without weight. However, exercises in the supine position can be uncomfortable for some women as pregnancy progresses. In this case, you can perform the exercise with your head and upper back elevated by a bolster/pillow, small exercise ball or bench. Perform 3 sets of 25 reps (or more!), 3-4 times per week.

Bird Dogs

This exercise strengthens the entire core unit and is a great way to ensure your core remains strong without having to do any crunches or planks, which can put unnecessary strain on a pregnant woman’s body. Bird dogs also help with balance, which is often compromised during pregnancy. Perform 2 sets of 10 reps (each side), alternating sides, 3-4 times per week.

Deadlifts

This exercise strengthens the powerhouse muscles of the posterior chain, or back-body. This is your go-to exercise to prevent back pain! Deadlifts can be done with a barbell, kettlebell or dumbbells; however, start with light weight if you are new to this exercise. Try doing 3 sets of 15 reps 2-3 times a week to strengthen the back and core.

Push Ups 

Push-ups are known for building upper body strength and muscle tone, but they also play a key role in core strength for a comfortable pregnancy. Plus, you’ll need strong arms to carry around a baby in a few months! Because this exercise becomes increasingly harder as pregnancy progresses, try doing push-ups on your knees, or with your hands elevated on a bench. Aim for 2-3 sets of 10 reps, 3 times per week.

Step Ups 

Step ups are a full-body exercise that will serve as both strength and cardio! It’s simple—all you need is your body and a step, bench or box. You can also hold dumbbells to make it even more challenging! However, because balance is compromised during pregnancy, make sure the height of your step, box, or bench isn’t too high. Perform 3 sets of 15 step ups on each leg 2-3 times per week.

Monster Walk 

During pregnancy, your hips and glutes can become tight and/or weak. Monster walks help strengthen these muscles to support your changing body and help with lower body discomfort that is common during pregnancy. You can vary the intensity of this exercise by varying the resistance band. When you step laterally, make sure to lead with your hip and knee in alignment, rather than the foot, to engage the muscles properly. Aim for 3 sets of 10 steps (each direction) 2-3 times per week.

Hydrants 

This exercise likewise strengthens the core, including the back and glutes. You can do this exercise with or without a resistance band to vary the intensity. Make sure you keep your hips and shoulders square to the floor, pressing evenly into the floor with both hands. Complete 3 sets of 15 reps on each leg, 2-3 times per week.

Band Pull Apart 

This exercise is the solution to poor posture and back pain that is common during pregnancy. With a light resistance band, squeeze your shoulder blades together to strengthen the postural muscles of the back. Make sure to engage your core and keep your knees soft so as not to strain your low back. Complete 3 sets of 25 reps, 2-3 times per week.

healthy pregnancy

A Healthy Habit For A Healthy Pregnancy 

I hope you now understand the importance of exercise during pregnancy and how it benefits both mom and baby. There will be times where exercising is the last thing you feel like doing, and that’s okay! Do your best to stay consistent while also listening to your body. Remember that exercise will both alleviate pregnancy discomfort and yield long term benefits. A regular exercise regimen that includes the above exercises will promote a healthy pregnancy, smooth delivery and faster postpartum recovery.

Now that you know the importance of exercise during pregnancy (and beyond), check out my post, 4 Types of Exercise For Your Strongest, Healthiest Body.

How To Increase Fertility Naturally

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how to increase fertility

Are you trying to conceive? Check out the latest resources on how to increase fertility naturally using scientific advancements for prenatal care.

We are born with our genes, but our environment shapes how those genes are expressed. For example, we can turn off genes that express for disease and turn on genes that express for health. This is achieved by simply changing things in our environment such as:

  • Food
  • Exposure to toxins
  • Getting adequate sleep

However, some people have certain gene glitches (like MTHFR) that make it harder for them to metabolize nutrients needed to create a healthy egg (or healthy sperm). The health of your egg and sperm is critical for:

  • Conception
  • Maintaining a healthy pregnancy
  • Giving birth to a healthy baby

DNA’s Role In Pregnancy

The good news is we can use DNA like a blueprint to tell us where the glitches are. Furthermore, it can help determine what foods and supplements we can use to work around the glitch.

It is extremely important to ‘fix’ these glitches before IVF because you still need a healthy egg and sperm to get and stay pregnant. Even with medical manipulation. Therefore, DNA testing is beneficial for both partners since both partners contribute to the health of a baby.

Genetic Testing

Is Your DNA Sabotaging Your Pregnancy?

If you have already tried IVF without success and plan to continue using old eggs, you most likely will keep get the same devastating results. This is because those eggs may be adversely affected by gene glitches.

So, if you want better results with IVF or even better, a natural pregnancy without the need for IVF, the first thing you want to do is find out how your DNA may be impacting your ability to get and stay pregnant.

Only then will you be able to take the steps necessary to:

  • Turn on the genes that work for you
  • Turn off the genes that are working against you

Click here to read,  Get Your Body Ready For A Baby.

prenatal testing

DNA Testing

There are a number of DNA testing companies out there but not all of them are helpful. Some provide a supplement based on your results which can be particularly harmful.

You really need to work with someone knowledgeable about DNA to get the results you want. Only they will look at your DNA in conjunction with a full health history and other labs to pinpoint your true nutrient needs.

DNA alone will not give you the best results and you might end up taking the wrong form of supplements which will prevent you from getting the results you want.

What Is DNA Testing?

DNA testing generally involves a cheek swab or spitting in a vile. This process can take several weeks to get results. DNA from 23 and Me or Ancestry.com can be used in conjunction with a third party like Genetic Lifehacks to help you understand the data.

Companies like Maxgen Labs and ASG do testing that is relevant to your health. In addition they provide a report with suggestions for what to change in your diet and supplements. Furthermore, working with a qualified practitioner can speed up the process of getting to the right foods and supplements so you get to a baby faster.

Final Thoughts

Knowing your DNA can provide answers to unexplained infertility and lead you to a solid plan for getting your body ready to receive, hold onto and nourish a healthy baby to term. Click her to download my free guide, 5 Things To Fix Before You Start IVF, or a one week prenatal meal plan. Also don’t forget to follow me on social media @themommymaker for even more tips and guidance on this incredible journey.

Do You Really Need Prenatal Vitamins?

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prenatal vitamins

The first thing you hear when you mention wanting to get pregnant is, “start taking prenatal vitamins.” But how do you choose the right one? Furthermore, do you really need one?

When pregnant, the only nutrient needs that significantly increase are for iron and folate. You also want to ensure plenty of the omega-3 fat DHA to support proper brain development in the baby. Beyond that, nutrient needs aren’t much different from non-pregnancy.

Do You Need A Prenatal Vitamin?

No, because you can find regular multivitamins that contain iron and folate. There are even some that contain DHA. However, you might need more iron than is found in a regular multi so you can take that separate if you want. Here are some guidelines on what to look for in a supplement, whether acting as a prenatal or for everyday.

best prenatal supplements

What To Look For In A Supplement

Vitamin A

If you have a low functioning thyroid, diabetes, or autoimmune disease, you might need up to 5000 IU of preformed vitamin A. Most supplements contain beta carotene which can be converted to vitamin A. However, that conversion is impaired in people with health issues so I prefer the source be fish liver oil.

Vitamin D

A recent study found that 4000 IU of vitamin D supported a healthy pregnancy and reduced the risk of preterm labor. You most likely won’t find that amount in prenatal vitamins or a regular multivitamin so will need to get an additional source. Getting in the sun daily without sunscreen is also a good idea. Look for D3 or cholecalciferol as D2 or ergocalciferol is more likely to cause toxicity. It is a good idea to also take vitamin K2 if you take vitamin D. This is because K2 helps you utilize the vitamin D and get calcium into bones.

Vitamin C

High doses of vitamin C might be harmful during pregnancy. Therefore it’s best to stay at 500 mg daily or less. Instead, focus on eating vitamin C rich foods like citrus, strawberries, bell peppers, and broccoli.

Vitamin E

Make sure it is natural vitamin E. If it says dl-alpha tocopherol, it’s not natural. Look for d-alpha tocopherol and put it back if there is an l by itself or with the d.

Folate vs Folic Acid

https://www.youtube.com/watch?v=90J_a4qpySA

Folate

You want 600-800 mcg of folate and the methyl form (not folic acid) is probably preferable. This amount can be found in a regular multivitamin. But in both prenatal and regular vitamins, it can be difficult to find it in methyl form. So if you can’t find one than don’t worry so much about the form.

Iron

Most prenatals have around 27 mg of iron and most women’s multivitamins that contain iron have 15-18 mg. If you don’t have anemia, you really don’t need 27 mg of iron. Infact, studies haven’t found iron supplements (whether anemia exists or not) to prevent preterm birth, low birth weight, or infections during pregnancy.

Furthermore, excess iron can cause problems. So I think it’s best to stick with a regular multivitamin prior to pregnancy if you do not have anemia. Also, try to avoid ferrous sulfate as the source of iron. 

Iodine

Supplements will usually contain 150 to 225 mcg. I think the higher amount is preferable as iodine is essential for the healthy development of the fetus, but you can also use kelp flakes on food for an iodine boost.

Riboflavin

Getting adequate riboflavin is essential for a healthy pregnancy. Riboflavin, or vitamin B2, helps you utilize and absorb iron, can reduce the likelihood of pre-eclampsia, helps with blood pressure control, supports methylation – a process that is essential for good health, and it gives you energy. You need at least 2 mg daily and I recommend taking some with each meal. 

food for kids, food pyramid for kids, healthy food for kids, high fiber foods for kids

Final Thoughts On Prenatal Vitamins

Having said all that, finding a multivitamin, whether regular or prenatal, is quite a challenge. I found three prenatals that can be found in stores;

If you opt for a regular multivitamin, keep in mind the amount of folate you need and add extra folate if the multivitamin does not have the recommended amount. You can also add additional iron if needed and either DHA or cod liver oil depending on the form of vitamin A.

If the form of vitamin A is beta carotene, opt for the cod liver oil. Garden of Life Vitamin Code Raw Women’s formula is a good option here, but it is low in iodine. Therefore, you would need kelp flakes, cod liver oil and possibly an additional iron supplement as it only contains 8 mg of iron. 

For both a regular multivitamin and prenatal, you can also add extra vitamin D with K2. If you need an energy boost, you might try getting some riboflavin with each meal with a low dose B-complex.

A good multi can help fill in the gaps and ensure adequate amounts of important nutrients, but it doesn’t replace a poor diet. So make sure you are eating real food and plenty of leafy greens. For more information click here to read, Get Your Body Ready For A Baby .