Health Archives - Page 2 of 5

You’re Back, Baby – 4 Tips to Getting Your Pre-Baby Body Back Post-Partum

May 15, 2019 by Painter Mommy Leave a Comment

You don’t have to resign yourself to gazing longingly at your pre-pregnancy jeans, remembering the good times when you could wear them comfortably—you can absolutely get that pre-baby body back! It may look and function a little differently this time around, but that doesn’t mean you shouldn’t go after it. Give yourself room to be “new and improved,” and check out these 4 tips to help you on your way back to your pre-baby body.

1. Exercise

Exercise is key after having a baby (once approved by your doctor). It is essential as much for your mind as for your body. When you exercise, your body releases endorphins, which boost your mood and help to ward off post-partum depression while you get yourself back in shape. If you aren’t sure where to start with exercise, or what your body can handle, don’t be afraid to sign up for some personal training sessions with a professional who specializes in post-pregnancy training and can help you find the appropriate routine. You can also look for “Mommy and Me” fitness groups in your area that incorporate baby into your exercise routine.

2. Self-Care

Exercise forms part of the broader concept of self-care. It is easy to forget about yourself, and focus solely on the needs of your new baby and your family. If you want to return to that pre-baby body, you need to make sure that your mind is in the right place so that you can make good decisions about food, exercise, and sleep. If you didn’t practice self-care before, here are some ideas for how to do so now. Many gyms will help with your self- care by watching your child for 2 hours when they are as little as 3 months old.

3. Nutrition

Most pregnant women are aware of what foods are off-limits while they are pregnant, but few pay the same attention to their diet once the baby is born. The most important thing you can do to get your pre-baby body back is to pay attention to what you eat. Your nutritional intake can affect not only your body but also your mental health and your sleep. There is no doubt you will be pressed for time and distracted, so keep a few different healthy snacks on hand and in the diaper bag for those hungry moments when you don’t have time to make a meal. If you divide your snacks up into portions in advance, you won’t have to worry about overeating.

4. Sleep

There is no way around it, sleep is incredibly challenging during your baby’s first year. That being said, getting adequate sleep is a huge factor in weight loss. When you don’t sleep, your body craves sugar and carbohydrates and tells you it is too tired to exercise. Your metabolism also becomes groggy and does not process food the way it usually would, causing it to allow fat to hang around in your body longer than it normally would. Combat these adverse side effects by taking every opportunity to sleep. When baby naps, put aside that desire to do something “productive” and grab some precious shut-eye.

You do not need to initiate yourself into the world of motherhood by purchasing a new, larger wardrobe. You can get your pre-baby body back! Don’t be afraid to invest in the health of your own body through a little self-care and exercise. Set yourself up for nutritional success by keeping healthy snacks on hand, and take advantage of every opportunity you can to get some sleep.

Rapid Recovery – 5 Ways to Speed Up Your Recovery From Injury

May 15, 2019 by Painter Mommy Leave a Comment

Injuries have a funny way of striking right when you’re in your prime. Your heart breaks, not so much from the pain but from the realization of what lies ahead: a long road to recovery along which much of the progress you’ve made towards your fitness goals will be lost.

While your body does need time to heal, it’s not all bad news. There are some key things you can do to get yourself back up and running in record time. Read on to discover the five essentials to rapid injury recovery:

1. Bring the Professionals to You

It’s not until you have an injury that you realize just how much strain everyday tasks can place on the affected joint, muscle or bone. Even the seemingly simple process of getting into your car or taking public transport can become a mission that puts you at risk of re-injuring yourself. The best way to save yourself this drama is to sign up for mobile physiotherapy. You’ll get a trained therapist delivered to your door along with all the necessary equipment to take care of your rehabilitation safely at home.

2. Get Plenty of Sleep

While physiotherapy is key to rapid recovery, if you’re not getting adequate rest, you’ll be hampering your progress. It can be hard to sleep when you’re going through the pain and discomfort of healing an injury. However, finding a way to do so is vital as it’s when your body is at rest that it does the bulk of its healing. Talk to your doctor and physiotherapist about pain management and bed set-up options that will optimize your chances of getting quality sleep consistently throughout your recovery period.

3. Stay off the Booze

It’s easy to get a bit down in the dumps when your life has been put on hold by an injury. However, the last thing you want to do is drown your sorrows in a beer (or seven). It may help your mood in the moment, but alcohol can be problematic during the healing phase in a number of different ways. Putting aside the potential for re-injuring yourself (or scoring a brand new injury) if you get legitimately drunk and your coordination goes out the window, there’s also the simple fact that alcohol increases inflammation in the body.

4. Cut Back on Sugar and Caffeine

While sugar and caffeine won’t have you stumbling around like alcohol will, they too are known to create inflammation in the body while interfering with sleep quality. In everyday life, most of us are pretty well equipped to deal with a few extra bursts of inflammation here and there. However, when you’re recovering from an injury, your body’s resources are already heavily taxed.Therefore, anything you can do to take the pressure off will allow for the full force of your natural healing capabilities to be directed towards your injury.

5. Stay active

The way you do this depends on the nature of your injury. However, it is vital for both your physical and mental health to stay as active as you safely can during recovery. If you create a workout plan with your physiotherapist and stick to it, you’ll keep your active habits and healthy mindset going throughout your recovery and will be ready to hit the ground running as soon as you are able.

Sustaining an injury can feel like a monumental setback. However, if you enlist the help of medical professionals, ensure you get plenty of rest, cut back on inflammatory substances and stay (safely) active, you’ll be back on track in no time.

Looking Good – 5 Tips to Look and Feel Great in 2019

April 16, 2019 by Painter Mommy Leave a Comment

Sometimes, you can get to a point in your life when you’re tired of the “same old” you. You don’t feel all that good about who you are, lack confidence, and you’re merely going through the motions of what feels like a drab and lackluster existence. Life is for living to the fullest, not for stagnating. If you want to start being at your best so you can feel better and have more confidence, then consider these five tips below.

Source: Mark_Mook_Fotografie/Pixabay

Look at Cosmetic Dentistry

Did you know that much of your confidence comes from your smile? If your teeth are yellowing or stained, then you are going to be more likely to remain tight-lipped. One way to feel far better about yourself is by taking care of that problem with teeth whitening. Within a few hours of sitting in a dentist’s chair, you can be grinning from ear to ear with confidence.

Get Fit

More than 35 percent of US citizens are obese, which means around that many are not getting enough exercise. If it has been a long time since you pounded the pavement, don’t you think it might be time to start? Choosing to get fit and healthy can be a monumental decision and one that helps you to feel better about yourself and look better too. What’s more, it’s something you can do with friends, expanding your social horizons. If motivation is a barrier, get yourself an exercise buddy, or hire a personal trainer to help keep you focused and accountable.

Passion for Nutrition

The average woman will work almost eight hours a day, with the average man around eight and a half. By the time you come home, do your chores, feed the pets, and help the kids with their homework, you’re slapping dinner together at the last minute – be it nutritional or not. Draw a line in the sand and say enough is enough.

If you want to feel and look good, you need to be more conscious of what you are putting in your mouth. Get that old cookware out of mothballs and start whipping up more fresh meals, rather than relying on processed food. A new diet coupled with exercise can transform both body and soul.

A New Wardrobe

When was the last time you went shopping and bought yourself a full new outfit? If you can’t remember, then it was too long ago. However, when you hit the mall, don’t stick with the same old garments you always buy. Become a new, confident version of you. Draw upon the experience of shop assistants so you can walk out with an outfit that enhances your figure and suits your personality.

New Year, New Hair

Whether you’re a man or a woman, there’s something cleansing and exciting about changing your hairstyle. However, men will only do it around four times in their peak adulthood, with women more likely to do it every 18 months. If you’re tired of looking in the mirror and seeing the same face and style, then take a trip to your local salon. Try something new, exciting, or even drastic that will see you looking and feeling great in the new year.

Not everyone is comfortable or confident with the skin they’re in. However, it can be hard to make a change. When you’re stuck in a rut, or you’re used to doing things a certain way, you can forget that another way exists. Make 2019 your year.

Look at cosmetic dentistry to grin with confidence, change up your hairstyle, invest in a new wardrobe, and get fit and healthy. You’ll then glide into 2020 looking every fit as fabulous as you feel.

Sleep Soundly – How to Beat Insomnia

October 16, 2018 by Painter Mommy Leave a Comment

Insomnia is a sleep disorder that causes suffers to experience trouble when falling asleep, or staying asleep. According to the Sleep Health Foundation, one in three people suffer from this disorder in some degree. More commonly, insomnia is seen in elderly people, and is twice as likely to affect women than men. This may be due to increased rates of anxiety and depression in women, which can be associated with insomnia. Though the disorder affects sleep, the effects last throughout the day with suffers often unable to focus on tasks. It is important to recognise insomnia, and work towards overcoming it. Here are three things that may assist with your sleep, and lead you to having a better night’s rest.

Get Comfortable.

The first and perhaps most important aspect of sleep is the environment around you. According to the Division of Sleep Medicine at Harvard Medical School, the bedroom environment can have significant effects on sleep quality and quantity. Assess your sleeping situation, and consider if it can be improved. Light has a large impact on sleep, so ensure that the room is sufficiently dark during times of rest. Temperature is also a huge factor, with the optimum level unique to each person.

Finally, your mattress and pillows will ultimately determine the position in which you sleep. Ensure that your pillows are supportive, and your mattress free of any lumps. You may have to purchase some upgrades, perhaps splurging on a memory foam mattress or some expensive pillows; since we spend one third of our lives asleep, it is a worthwhile purchase!

Stay Active.

While this point may scare some people away, it is no secret that staying active can significantly improve your ability to fall asleep at night. This has been scientifically proven, with many contributing factors discovered, including lowering of stress levels and regulation of body temperature. Taking care to participate in regular exercise, therefore, is a way to assist with any sleeping issues you may have. This exercise does not have to be in a sweaty gym, or running 10km a day (although if this is your thing, enjoy!), and can simply consist of a morning or afternoon walk.

Dancing, swimming or even rollerskating are all other options to consider, so don’t be afraid to get creative with staying active. Participating in a sport is a great way to stay consistent in your exercise routine. The Department of Health and Human Services has some great information about this, so check out their website if you’re interested.

Have a Routine.

This may not be possible for everyone, especially those who do shift work, but having a sleeping schedule can help program your body to know when it’s time to sleep. For one week, try going to bed at the same time every night, and wake up at the same time every morning. See how you feel, and if it has made an improvement then incorporate a sleep schedule into your everyday life. If you do not see any changes, consider adopting one of the other tips mentioned, or see a healthcare professional.

There we have it, three ways to get a better nights sleep! Try them all, or pick one or two and assess your progress. Remember, if you have suffered from insomnia and these tips have not shown any improvement, consult your doctor. Your sleep is very important, and any struggles should be recognised and addressed. Good Luck.

7 Mental Health Benefits of Flowers You Didn’t Know

April 24, 2018 by Painter Mommy Leave a Comment

If you’ve been under the burden of stress and anxiety and don’t know why or how to help yourself, perhaps you should think out of the box and order some flowers for yourself. Few people know the immediate positive impacts flowers have on our minds, so it’s well worth considering. Given below are seven leading psychological benefits that flowers have on us, so don’t pooh-pooh the idea. Instead, go ahead and try it.

Flowers’ fragrances can be stress-busters: Floral fragrances or aromatherapy is the science of using flower oils and essential oils f you’ve never heard about aromatherapy, here is a quick intro to the topic. This kind of therapy is basically a practice of using flower oils, including essential oils, for physical and psychological well-being. It’s been scientifically proven that oils of some flowers can provide significant health benefits if used correctly and safely. It is believed that the oils of such flowers as rose, jasmine, lavender, and chamomile are especially good for the task.
Flowers boost memory and concentration: When flowers oxygenate the air, our brain cells are boosted so that we are more energized and alert. It really doesn’t matter which flowers you choose, but according to experts, it’s better to use bamboo or succulents to get these effects. For one, these are fast-growing plants but they also need the minimal care. And the most overriding benefit for our minds is that they supercharge our brains.

It’s not uncommon for people to lose their train of thoughts or not know why they’ve entered a particular room or what they wanted from their cupboards. Instead of worrying about being subjected to such experiences, it would help vastly if you have plants in your home as this would boost your memory and concentration. When plants oxygenate the air, your brain cells get an extra boost and you feel better than before. Choose a long-lasting plant or go in for a mix of bamboo and easy care succulents. These plants need to be watered just once a week, they grow quickly and they energize your brain immensely.

Flowers are mood-uppers: To know the connection between mental health and flowers, notice the effect on you when you are gifted a bunch of them. Your mood improves immediately and you feel happy suddenly. According to studies, flowers also give you an extra boost of creative solutions and ideas. By having flowers near you when you’re blue, you can experience a better mood, which can help you cope better with your problems, and perhaps find solutions to them too.
Flowers relieve anxiety: For some people, anxiety is a part of life. Anxiety dogs their every step–whether it is family tensions or work stresses. But there’s an easy way out. All you need do is to buy flowers or grow them and have them in your midst. The colours and fragrance of flowers can help you get rid of anxiety and bring tranquillity into your life.
Flowers reduce depression: Few people know that the link between one’s satisfaction level and flowers is extremely important, but a Rutgers University study proved this. By having flowers around you in your home, your happiness increases, your depression vanishes and you are less anxious. Flowers also help enhance your emotional connect with your family and friends. At work, you’re more energetic and productive and your problem-solving skills and creativity are at an all-time high

1. Flowers stimulate the brain: Research proves that those who grow flowers or have them in vases at home did much better in memory tests than others. When flowers are placed on employees’ desks, it is known to stimulate them mentally and help them concentrate better and be more productive. According to studies, flowers play a great role in easing depression and anxiety and enhance compassion towards others, including animals.
2. Flowers help you relax: When people are generally stressed, they often turn to gardening. Why? Because, watching something come to life right before you can be cathartic and often, floral scents reduce stress and help you relax. Try this with a sprig of rosemary and watch your tension melting away.

Other flowers that have a calming effect on you include violets that calm the nerves and mind; daffodils stimulates the nervous system and aids memory; orange marigold is known to make you optimistic, and blue hydrangea can bring you the peace and calm you want in your life.

Conclusion: One of life’s miracles is that beautiful flowers have a beneficial effect on one’s mind and body. And the glorious truth is that they aren’t just effective but non-toxic and do not have any side effects. Now that you know this great truth, appreciate flowers as gifts of Nature and benefit from all that flowers can do for your peace of mind and better productivity, among other things.