The science of yoga benefits every individual, including the mothers to be. This blog is dedicated to the five practical reasons for practicing prenatal yoga.
“The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new.” — OSHO.
Being a mother is the greatest blessing in a woman’s life. Pregnancy–a beautiful journey towards motherhood is a time of embracing the bodily transformations, changing priorities, and the beginning of a new chapter of life with the little one. It is the perfect journey to embosom self-care, a period of enhanced well-being, and a time to live a healthy lifestyle. And, there can be no better motivator than the life growing within.
“An active pregnancy is a way to have a healthy pregnancy.” Get moving, sweat, and glow with the subtle science of yoga. The sheer commitment towards the practice of yoga during the scared nine months is the ideal way to experience optimal physical, mental, energetical, and spiritual health. The much-avowed rewards of yoga such as increased strength, enhanced flexibility, calmer nervous system, better immunity power, etc., are pertinent to the expectant mothers along with numerous other benefits.
The yoga postures varying from standing to twisting help in maintaining the vital signs of mothers-to-be (heart-rate, blood pressure, etc.) normal. Prenatal Yoga extends beyond stretching and relaxing. We have compiled a list of surfacing five practical reasons to practice yoga during pregnancy:
1. Corrects Posture And Core Strength
During pregnancy, the body of a woman undergoes a myriad change on both physical and emotional level. It’s remarkable how a woman body adapts to accommodate a pregnancy. However, some bodily transformation may be unexpected and many women unknowingly change their body posture to compensate, causing an exaggerated S-bend in lower back and rounding of the shoulders.
Prenatal yoga significantly focuses on correct posture, strengthening of the legs, pelvic region, and core to ease the lower back problems and to prevent any complications. A correct posture is vital for the protection of the body and optimal fetal positioning. Simply, it is about getting the baby in the desired position ready for the birth– ideally an ‘anterior position’ with the baby’s spine facing outside of the stomach. Yoga during pregnancy is designed to strengthen the pelvic muscles for carrying the baby, assisting a better positioning of the baby for a smooth and easy labor.
Five best yoga poses for maintaining the good structural integrity and healthy pelvic muscles:
- Simple Seated Forward Fold (Paschimottanasana): Sit on a support (blanket, pillow) and cross the legs into an Easy Pose (Sukhasana). Inhale to lengthen the spine and exhale to bend forward. Bring the hands on the ground in front of you. Hold the pose for 6-8 breaths.
- Downward Facing Dog (Adho Mukha Svanasana): Come on your fours with a block between your shins. Curl the toes under, lift the knees off the mat, and raise the hips upward. Come into an inverted ‘V’ position with hands and legs straight. Stay in this pose for 10-15 seconds.
- Mountain Pose (Tadasana): Stand on a yoga mat with feet 2 inches wider. Place a block between the ankles. Evenly distribute the weight across the feet. Inhale to elongate the spine reaching the crown of the head to the sky. Exhale, raise the arms parallel to the floor. Remain in this pose for 30 seconds.
- Plank Pose (Kumbhakasana): From downward dog, transition into a plank pose with knees on the floor. Keep the back straight and palms on the ground. Look in front of you. Hold this pose for 5-6 breaths.
2. Boosts Confidence And Prepares The Mothers Mentally For Labor
The prenatal yoga technique involves the tools of breathing exercises and postures that prepare the expecting women mentally for the big day. The deep and conscious breathing triggers the relaxation mode helping the pregnant women stay centered and less anxious during the labor. The science of yoga is a process of getting to know the body better and it instills faith in mothers that their body is perfectly designed to bring the baby into this world. Half of the labor is a mental battle. The prenatal yoga offers tools and techniques of keeping the mind and body calm so that they can work in harmony. Key breathing exercises to practice for a healthy gestation period:
- Ocean Breath or Ujjayi Breathing: Sit in a crossed legged position with hands on your knees. Breathe deeply in and out through your nose. Keep the mouth closed and make the sound of the ocean.
- Abdominal Breathing: Comfortably lie on your belly with bent knees. Place one hand on the stomach and other on the chest. Inhale through the nose experiencing your abdomen pushing your hand up. Exhale, feel your stomach deflating.
- Counting breaths: Counting the breaths help relax the mind and the body. A great exercise during the labor. Sit in a cross-legged position. Take deep breaths and count each breath inhaled and exhaled.
- Roll Breathing: Lie on your back and perform abdominal breathing. With each inhalation, feel the rise of an abdomen and upon each exhalation, experience falling back of the abdomen. Make a whooshing sound while breathing out.
3. Increases Circulation And Amplifies Energy
One of the many practical reasons to practice yoga during pregnancy is that it increases blood circulation within the body, especially in areas needed the most. An increased volume of blood and fluid in the body is a perfect antidote to the feelings of lethargy. The movement of the body in postures and meditation help with the energy levels and make the expectant women feel good.
4. Strengthens Connection With The Baby
Pregnancy is the time to slow down the busy life and to focus on the Self, both internally and externally. Prenatal yoga gives the mothers-to-be a special time to pay attention inwards, to listen and connect with the baby growing inside. According to health experts, everything a mother feels and thinks is communicated to her unborn child through neurohormones. Therefore, relaxation, positive thinking, and connection nurture a healthier and happier child during pregnancy.
5. For A Healthy Pregnancy
Prenatal yoga is the perfect way to take care of the internal and external well-being. An active yoga practice during the journey of pregnancy and after keeps the mother and baby happy and safe.
Take on the practice of prenatal yoga and safely accomplish the precious journey of being a new mommy.
Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.
Tips for Making Your First Mammogram a Bit Easier
As you near 40, your doctor will probably recommend your first mammogram. If you have a family history of breast cancer, the request may be even sooner. The diagnostic test for breast cancer is not one to fear; in fact, its job is to bring comfort. It allows for regular awareness of the body and any changes that occur, and, while it can’t cure or prevent breast cancer, it is a step in catching it early. Don’t stress over the test. Here are some tips to help make the day a bit easier.
Start on a Positive Note
Having a screening doesn’t mean you have cancer. Take some time to remind yourself that this set of medical digital imaging is simply a photo shoot. As you drive to the facility, listen to your favorite music. Once you get there, bring a book or listen to a podcast through your headphones. Arrange to text with your best friends. Keep your mind off of the day and the process. Focus on happy thoughts or things you love.
A Second Screening Doesn’t Mean a Problem
You might find that you’re asked to return for additional screening. It’s okay. Don’t panic. Breasts are different for each person. Sometimes a second look is needed simply to identify your norm and not an indication of a problem. If possible, use the same location for your screening. If you can’t, bring a copy of your former pictures with you. This is important because the technicians and doctors can compare the images from screening to screening. This goes back to the idea that tissue is different for each person.
Do Something for Yourself
When it’s all done, treat yourself to something that makes you feel good. Grab a cup of coffee, meet up with a friend, or stroll through your favorite stores.
Mammograms, while not the most comfortable of events, help screen for abnormalities that can become problems. Early detection is helpful in saving lives.
6 Ways To Combat Sensitive Teeth
Having sensitive teeth can make the experience of eating certain foods a painful one. If left untreated, it may interfere with your daily life activities and cause severe pain. In this blog, we explore the best ways of tackling tooth sensitivity, although we still recommend that if you are suffering from any kind of tooth pain, you consult our dental clinic in London Victoria.
How Do Know If You Have Sensitive Teeth?
If you experience a painful stinging or throbbing sensation around you teeth each time you consume sugary sweets, hot or cold drinks and foods, and, in extreme cases, even a cold wind against your teeth, you are likely to be suffering from sensitive teeth.
The root cause of tooth sensitivity is the wearing away of cementum over the root or the erosion of enamel (the protective outer layers over the tooth). As a consequence, the tooth’s dentin becomes exposed which puts the sensitive nerve endings running through its tiny tubes at risk of getting damaged.
How Can You Combat Sensitive Teeth?
If you identify with any of the symptoms above, you may be suffering from tooth sensitivity. In order to alleviate the problem, you need to take certain measures;
1. Change Your Toothpaste
As the problem of sensitive teeth has become more widespread, several brands of toothpaste have been launched specifically to address the problem and help those who are suffering.
It is the presence of potassium nitrate which makes these kinds of toothpastes different from regular ones. This active ingredient works to block the tiny tubules present in the dentin. Changing your toothpaste may not treat sensitivity all by itself, but most dentists agree that it is a good place to start.
Some dentists believe that the reason why some people benefit from toothpastes designed specifically for sensitive teeth and others don’t, is because they use it for a short time and then stop because they do not see results right away. However, its use must be continued to get the real benefits, alongside any other treatment recommended by a dentist.
2. Change Your Brushing Style
There are some brushing habits which can make you more prone to sensitive teeth:
- Not brushing teeth for at least two minutes
- Brushing teeth too vigorously
- Not using a soft toothbrush
Brushing your teeth too vigorously can lead to the wearing away of enamel which results in increased sensitivity of the teeth. If your gums have receded, your tooth root is exposed or you have lost bone, this means in all likelihood that you are scrubbing too hard and eroding the cementum which will inevitably worsen tooth sensitivity.
Cementum is more prone to becoming worn away than enamel and it is a big loss when it disappears as it protects a tooth’s root. Changing your brushing habits can be difficult if you are trying to change a routine that you have followed for a long time, but this one simple change can do wonders for your oral health.
It is recommended by dentists that we brush or floss our teeth at least twice a day to keep the problem of sensitivity at bay. This ensures that oral hygiene is maintained and also prevents loss of gums which is known to be a trigger for tooth sensitivity.
3. Avoid Sugary Drinks and Acidic Food
The enamel which protects your teeth faces an attack each time you consume acidic foods such as pickles and oranges, fruit juices, fizzy drinks and red wine. The consumption of these foodstuffs should be limited to maintain optimum oral health.
You should also instil the habit of brushing your teeth after eating these kind of foods, but it is important not to do so within 20 minutes of eating. Brushing your teeth any earlier than 20 minutes after eating can further damage the enamel. Loss of enamel is irreversible and for this reason it is advised that you must pay attention to what you eat even if you aren’t yet facing the issue of sensitive teeth.
4. Paint Job By A Dentist
If the use of desensitising toothpaste is not having the desired impact, you can speak with your dentist about painted-on barriers. Plastic resins or fluoride varnish are desensitizing agents which can be applied to sensitive areas of your teeth.
They do not need to be reapplied for at least a few months or a couple of years, depending on the type of material which has been used.
Another common cause of tooth sensitivity is whitening treatment. However, this type of sensitivity doesn’t last long and usually subsides within a few days of the treatment being over.
5. Stop Grinding Teeth
Some people have a tendency to grind their teeth when they are tense or whilst they are asleep and this habit can cause damage to the teeth. Besides giving you a toothache, teeth grinding can wear away at the enamel on your teeth, resulting in a sensitivity problem.
If you are grinding your teeth and you are not even aware of it, a pain in the jaw or headache can give you a clue as to your habit. You may also need to change your sleeping position or have a mouth guard fitted to put an end to this habit.
6. Undergoing Treatment For Receding Gums
Normally, your gum tissue covers the root of your teeth, but if your gums have receded excessively, due to hard brushing or gum disease, the cementum may get worn away as the root becomes exposed. Your dentist may be able to restore or rebuild your receding gums which may include a treatment that involves tissue grafts.
Before proceeding with treatment, it is important to pinpoint the exact reason behind the increased sensitivity in your teeth. This way you will be able to come up with the right solution.
For example, if the cause of your heightened tooth sensitivity is receding gums due to aggressive brushing of teeth, you may have to change the way you brush your teeth before going ahead with a line of treatment.
Any treatment that you receive for tooth sensitivity will be ineffective until you address the underlying reason behind it. Even aggressive measures such as restorative treatment will be of little use if you haven’t stopped scrubbing your teeth in a harsh manner or drinking fizzy, sugary drinks, so it’s important to get to the root cause before proceeding with treatment.
What Are the Common Causes of Facial Sweating and How To Get Rid of It
Hyperhidrosis, commonly known as excessive sweating affects many people worldwide. There are many types of hyperhidrosis, amongst which sweaty palms and facial sweating are the most common. Most often than not, facial sweating is accompanied by blushing as both acts are triggered by a malfunction in the body’s sympathetic nervous system.
Facial sweating many not necessarily have medical implications all the time but certainly cause a lot of discomfort and embarrassment. People suffering from this condition also have low self esteem and are not very confident. They also have a higher anxiety level.
Causes of Facial Sweating
Facial sweating can leave a person feeling uncomfortable and embarrassed. Many people suffer from this condition but the causes for it may vary. Listed below are few most common causes for facial sweating.
This means that elders in your family, most probably a mother or father could also be suffering from this condition and has now passed it on to their offspring. Humans have between two and four million sweat glands in their body. This amount and the location of these sweat glands are related to heredity.
2. Hormone Imbalance
An irregularity in the activities of the brain and nerves can also cause facial sweating. The body’s sympathetic nervous system is responsible for guarding the body and sends instructions to the brain to open and close sweat glands based on environment conditions.
Thus, when the body experiences unusual conditions, the nervous system send mixed signals to the brain which leads to excessive sweating in the face. Emotions such as stress, nervousness, depression and anxiety can cause similar instances as it causes alterations of nerve activity in the hypothalamus.
Weight issues can also lead to facial sweating. Overweight people tend to sweat more than slimmer ones because the body excretes excess minerals stored in the form on sweat. If the sweat glands are overactive in the face, it leads to facial sweating.
Treatments for Facial Sweating
1. Aloe Vera
Facial sweating can be treated with the help of aloe vera juice. Though it is milder than pure aloe vera, it is very effective in cooling the skin and brings down body temperature which causes reduction in sweating. Aloe vera juice is especially effective in regions with hotter weather and higher temperatures.
2. Witch Hazel
Witch Hazel is an effective astringent that dries out the skin and keeps it from getting sweaty. However, people with sensitive skin type should be careful while using this product as it could have adverse effects of such skin type. Antiperspirant wipes are also a good way to keep facial sweating in check. These products work gently on the skin without causing skin irritation and are designed especially to be used on the face. However, all these solutions are temporary treatments for facial sweating.
There are certain other treatments which can help you to get rid of excessive facial sweating such as High strength antiperspirants, Botox injections, Iontophoresis machine, Endoscopic thoracic sympathectomy surgery. Facial skin is very delicate and sensitive and hence one needs to be extra careful about what treatment one chooses to deal with facial sweating. Medical treatments like surgery and Botox can cause serious damage to the face if not carried out in the right manner. It is best to opt for iontophoresis machine which are safer and can be used as frequently as desired.