Author: Jim Rodriguez

The Correct Way to Foam Roll Your Entire Back

The Correct Way to Foam Roll Your Entire Back

Nowadays, a foam roller can be found in nearly every fitness center, gym, and even at-home workout setup. Foam rolling has a lot of advantages, including maintaining and improving mobility as well as assisting in preventing and treating muscle tightness.

Foam rolling the back is however somewhat debatable because of the location of the body. While foam rolling in this area can be beneficial, most people are unaware of the drawbacks that come with it. It’s crucial to do it correctly to avoid injury or aggravating existing pain.

Here are the section-by-section instructions that professionals want you to follow when foam-rolling your back.

The Neck:

The cervical spine in your neck, also known as the neck joints should not be directly rolled up and down over.

According to Jessica Tranchina, DPT physical therapist and owner of the Generator Athlete Lab, “a lot of people come to us with tightness and tension in their neck and shoulders and want some relief.” “Rolling right over the neck puts too much strain on your neck and cervical vertebrae, but rolling through the shoulders and midback is acceptable.” Particularly, we advise against rolling the neck backward over the foam roller because it puts too much strain on the spinal column.

Having said that, you can massage your neck using a foam roller, but bear in mind that the neck is regarded as a risky area to work on in any way. It’s a good idea to see a licensed physical therapist or other practitioners of your choice before beginning to use a foam roller to help with neck pain.

Fei Jiang, DPT, an orthopedic certified specialist at Providence Saint John’s Health Center’s Performance Therapy, suggests placing the foam roller behind the neck (like a pillow) as you lie on your back and slowly turn your head from side to side to reduce tightness in the base of the neck. Stop frequently and slowly side bend left and right.

The upper back:

When it comes to foam rolling, you should exercise caution when working on the lumbar spine. Foam rolling directly over your back especially while leaning back into the roller is not advised because it lacks the same type of support the thoracic spine receives from the ribs.

There is a safe way to roll your lower back, so give it a try. You can relax the muscles along the sides of your low back by lying on your side and rolling on a foam roller, according to Tranchina, your low back can experience a lot of relief from this.

Rolling your gluteal muscles and piriformis (the muscles in your buttocks) can also help relieve lower back pain or tension, as can using a smaller object such as a tennis ball, to target sore or tight lower back muscles on either side of the spine.

Although foam rolling is generally a safe practice, you should proceed with caution when rolling your back. Here are a few more pointers for making the most of your foam rolling sessions for your back:

SELECT THE APPROPRIATE FOAM ROLLER:

Foam rollers generally come in three different densities: mild (white), medium (blue), and hard (black),” says Jiang. Other variations come in ridged and vibrating varieties.

The ideal roller for you ultimately comes down to personal preference, but it’s important to remember that more pain is not always better. “Use the mild dense foam roller if you know your back is more sensitive to pressure; if you like more pressure, use the black foam roller or one with ridges.”

BEFORE WORKOUT OR BEFORE GOING TO BED, TRY ROLLING:

There isn’t just one ideal time to foam roll, but if you’re looking for suggestions on when to fit it into your schedule, there are two options. “If you’re going to play a sport that requires a thoracic extension, such as tennis. It might be a good idea to foam roll your upper back and stretch your chest after or before bed if you spent the day sitting at your desk or if you took a long bike ride and spent hours hunched over the handlebars,” advises De Mille. Fit it in if you can, whenever you can.

SUPPORT YOUR HEAD AND NECK AT ALL TIMES:

Tranchina advised that hands should be clasped behind the neck and head because people often forget to protect their necks while foam rolling. This is simply to prevent neck pain and injury.

If you follow these specific instructions, you won’t need to worry about getting hurt or experiencing back pain.

September 8, 2022
The Big Rocks That Make a Difference For Weight Loss

The Big Rocks That Make a Difference For Weight Loss

In weight loss, food and timing are the factors that should be put into consideration. According to some experts, the basics make the greatest difference in weight loss.

You can see it this way; see your time as a jar, if you want to fill the jar as fast as possible and you are only left with rocks, pebbles, and sand. you should already know that using rocks is the best alternative. These habits will go a long way toward achieving your goal. According to Claudia Hleap, a registered dietitian. people tend to give more attention to minor details about weight loss thereby using intensive and restrictive diets as a way of losing weight fast. The disadvantage of using a sand and pebble perspective is that it is not easy to maintain the time and energy to focus on these restrictions.

A lot of discoveries have shown that using “big rocks” for a long time produces good results and enhances the effort to perform more. Some nutrition experts who have trained thousands of people gave the following guidelines for big rocks of weight loss ;

STAY ACTIVE IN ANYWAY

According to Hleap, Individuals are always preoccupied with how they should work out and how long it will take to get the desired result and this interferes with the success of the workout. The amount of exercise you do depends on your goal. Forming a habit of exercising daily by walking, running, or doing a strength training program is a healthy lifestyle for weight loss.

GET YOUR FRUITS AND VEGETABLE

According to Keith Thomas Ayoob, a registered dietitian. to lose weight, fewer calories are required. Eating vegetables with some fruits keeps you full and satisfied thereby preventing unnecessary cravings for foods that are not healthy for you

MANAGE SLEEP AND STRESS

Kayla Girgen, a registered dietitian and founder of Nutrition Untapped stated that stress management and adequate sleep are underrated. When you are stressed as a result of inadequate sleep, physically or mentally, the stress hormone cortisol is increased. This rapidly affects other hormones responsible for weight loss which may lead to chronic inflammation and this affects tissues and systems in the body interfering with weight loss.

EAT MINDFULLY

According to Sue Xiao Yu, being a mindful eater is key to successful weight loss. Being mindful means knowing what you are eating and the quantity you eat .when you know what you are eating you can discipline yourself to eat better.

GET ENOUGH PROTEIN

Heap suggests that foods that give satisfaction and fullness like protein should be included in the dietary menu.

REDUCE PROCESSED FOODS AND ADDED SUGAR

Intake of processed foods and added sugars should be reduced as this helps you to concentrate on foods that give more satisfaction and filling thereby bringing about weight loss. Paula Rubello explained that added sugar increases the caloric components of food and the calories supply nutrients that are insignificant to the body.

KNOW YOUR PURPOSE

Erin Kenney, a registered dietitian, and CEO of NUTRITION REWIRED stated that people pull out of dieting because they want to derive pleasure from it for the moment. It will be easier to achieve your purpose when you change this mindset.

Achieving weight loss entails putting the above into consideration and bearing in mind your reasons for losing weight.

September 8, 2022
WHAT PERIOD OF INTERMITTENT FASTING IS BEST FOR BELLY FAT LOSS?

WHAT PERIOD OF INTERMITTENT FASTING IS BEST FOR BELLY FAT LOSS?

When you eat might be just as crucial to your weight loss goals as the items you select.

Intermittent fasting is not new, but it is gaining incredible popularity. According to a 2019 study, restricting meals to a 10-hour window (followed by 14 hours of fasting) was associated with weight loss, a smaller waist circumference, lower blood pressure, and lower levels of LDL “bad” cholesterol in 19 adults with metabolic syndrome whose meals were spread over a 14-hour window.

The research also shows that time-restricted eating reduces visceral fat, the harmful fat retained in the stomach and is associated with an increased risk of heart disease, stroke, and diabetes. In addition, participants consumed 9% fewer calories even though they weren’t prompted to alter their diets.

IDEAL DISCONTINUED FASTING WINDOWS

An example of intermittent fasting is this so-called “time-restricted eating.” Time-restricted eating urges dieters to confine their meals to a specific window of time, as opposed to fasting on alternate days or for several 24-hour periods each week.

Your body can rest and repair for 14 hours while consuming water, coffee, or tea if you eat and drink within a 10-hour timeframe. In addition, your body can predict when you will eat so that it can be ready to improve metabolism, says research co-author Satchin Panda, PhD.

Similar findings from other research on time-restricted eating have been made. For example, University of Alabama researchers divided obese males with prediabetes into two groups: Between 7 a.m. and 3 p.m., one group consumed all of its meals. In contrast, the other sipped its meals for 12 hours between 7 a.m. and 7 p.m. The study’s results revealed that both groups could maintain their weight, but those who limited their eating to an 8-hour window experienced lower blood pressure, insulin levels, and insulin sensitivity. They also reported less appetite.

When these systems are in harmony, the brain and other organ systems work together to regulate bodily functions like hormone production, according to research co-author Felicia Steger, PhD, RD, a postdoctoral fellow at the University of Alabama in Birmingham. For example, many Americans eat their largest meals around supper, which puts a strain on the digestive system’s organs (such as the liver) just as our brains get ready to sleep for the night. To harmonize these cycles, early time-restricted feeding is encouraged.

THE MIND-BODY CONNECTION

Steger adds that because our mealtimes depend on ingrained cultural and lifestyle routines, it could take longer for your brain to adjust to time-restricted eating than it might for your body.

Even though the purpose of intermittent fasting and time-restricted eating is the same, lengthier fasts may be more challenging to keep up with. Trial participants randomized to a fasting diet left the study in 40% of cases, according to data published in JAMA Internal Medicine. Alternating days of fasting had no more significant impact on weight reduction for those who persisted than daily calorie limitations.

THE BOTTOM LINE

Despite some encouraging preliminary findings, Steger suggests being cautious.

She claims that intermittent fasting “may offer wide health advantages” and “has the potential to have a significant influence on well-being,” but that “additional long-term research in humans is needed to truly assess the efficacy of this method for the prevention and treatment of illness.”

The authors of a 2019 study published in the New England Journal of Medicine cautioned that the results might not be safe or repeatable in other groups because most of the existing research on time-restricted eating has focused on overweight young- and middle-aged individuals.

What does this signify if you’re looking to lose weight? The American Dietetic Association’s spokesman Whitney Linsenmeyer, PhD, RD, associate professor of nutrition at St. Louis University, favours a traditional strategy.

The only long-term cure, she claims, is to balance calorie intake with physical exercise.

August 26, 2022
WHAT TOOK PLACE WHEN I STOPPED USING MY ALARM CLOCK FOR A WEEK?
WHAT TOOK PLACE WHEN I STOPPED USING MY ALARM CLOCK FOR A WEEK?

I’m no different than other individuals in that I wake up to the sound of an alarm. Every morning, when it’s time to wake up, my phone blasts a siren in my ear. It is a jarring way to begin the day.

I recently realized that I was waking up before my alarm went off. My morning routine went something like this:
- Wake up.
- Check the time.
- Realize there are fifteen minutes left before my alarm goes off.
- Turn over.
- Go back to sleep.
My alarm then brutally wakes me up fifteen minutes later. This made me feel sleepy and frustrated as I struggled to get out of bed and wished I was still asleep virtually goes without saying. I decided it was time to ditch my alarm after reading that waking up naturally is healthier for you since it doesn’t disrupt your sleep cycle, which might leave you feeling half-sleeping while wishing you were still totally asleep.

I tried getting up every morning without an alarm for a workweek. Although I didn’t have a fail-safe, I did have a roommate whose alarm went off simultaneously. I typically wake up at about 7:45 a.m., so I knew I wouldn’t sleep through the day. Here are the results of my experiment.

DAY 1

My nightly habit includes setting the alarm for the following day, so going without one last night seemed not just strange but also uneasy. I still woke up at 5 a.m., at 6 a.m., and then at 6:30 a.m., checking the time to make sure I hadn’t unintentionally slept till noon despite knowing my roommate wouldn’t allow me to oversleep. I woke up earlier than usual for my last frantic clock checks at 7:20 a.m., but I decided to start my Monday with a little extra time. Even after seeing the time, I felt rested and prepared for the day, which was made possible by the fact that I went to bed at 10:30 p.m. the previous night.

DAY 2

Around six in the morning, I began checking the time. Even so, I felt rested when I woke up on my own at 7:10 a.m. Instead of getting up when the alarm went off; it felt fantastic to get up when my body was ready.

DAY 3

I’m not stressed at all this morning. Although I didn’t pay as much attention to the time this morning as I did on Days 1 and 2, there were other changes besides simply getting up at 7:15 a.m. as usual. I felt at ease and in charge as I went about my morning ritual. Even though I seldom had time to do it on a typical morning, I had time to start a book.

DAY 4

In the second-worst-case scenario, my roommate’s alarm went off at 7:45 a.m., which was a terrible way to start the day. I was startled by the sound because I had become accustomed to rising alone. In addition, I had less energy in the morning than I had in the previous several days.

DAY 5

I was so worried about oversleeping yesterday because of the circumstance that I started clock monitoring today. Not ideal, but still better than the 5 a.m. clock monitoring on the first day of my experiment; I began anxiously checking at 6:30 a.m. Finally, I got out of bed at 7:10 a.m., still content not to have an alarm go off.

DO YOU WANT TO TRY DISCONNECTING YOUR MORNING ALARM?

I could better adjust to my mornings after waking up by myself. However, I still woke up without an alarm one month later. I set the alarm every morning just in case, but I usually get up 10 to 30 minutes earlier on my own. Additionally, I no longer check the time in the morning. Instead, my body appears to be able to tell when it is time to get up and begin the day. I advise trying it out.

My morning routine has changed, and I feel more energized than before I stopped using my alarm. Unfortunately, I feel tired for much of the day on the one or two times when my just-in-case alarm has roused me up. Nevertheless, observing how my alarm affects my behaviour has been eye-opening.

The next time you see, you have 30 minutes till your alarm goes off, get up and start your day on your terms rather than turning over and attempting to fall asleep. It changed how I began my days, and I could do the same for you.
August 26, 2022
YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE
YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE

Are you lacking access to weights and equipment at a gym? You don’t feel like leaving your couch today, do you? No issue! Moving your body through space may aid with balance, proprioception, coordination, and core strength, in addition to helping you gain muscle with bodyweight workouts. When you push through the last difficult rep in bodyweight training, the forces are put under metabolic stress, which promotes muscular development and “toning.” Additionally, doing brand-new actions that you haven’t done before or in a while might result in microtrauma or tiny rips in your muscle fibres, which encourage muscular growth.

Six workout days and one day of relaxation make up this straightforward routine. Your form should improve, and your exercise confidence should grow over the first two days. The exercises are combined into a circuit on days three and four to increase calorie burn and physical endurance. All activities are carried out to failure on the final two days of the week to maximize metabolic stress and “burn,” which aids in strength increases and muscle building.

THE PROGRAM

Every workout should start with at least 5 minutes of low to moderate cardiovascular exercise.

LOWER BODY EXERCISES

BOX STEP-UPS

The move: Choose a box, seat, or step around knee height (safety first!). Your right foot should be firmly planted on the box, with the toes facing forward. Keeping the right knee tracking precisely over the middle toes, push to a standing position while tightening the glutes on the right side. Maintain your equilibrium on top of the step for a short period, then gently return to the starting position. Repeat on the opposite side after the required number of reps.

SINGLE-LEG DEADLIFT TO KNEE DRIVE

The move: Keeping one foot steady. Between reps, hinge at the hips and stretch your arms in front while keeping your balance and spine neutral (don’t put your other foot down unless necessary). Next, drive your extended leg up and toward your chest as you come back while standing straight. Repeat on the opposite side after the required number of reps. Finally, hold a dumbbell (or another weighted item) in your hand across from your planted foot to level up.

SINGLE-LEG BOX SQUATS

The move:
1. Set your right foot firmly in front of a box, bench, or step approximately 12 inches away.
2. Once you’ve touched the bar, bring your hips back down and up before standing around up.
3. Try to finish this manoeuvre without pausing to “sit” on the bench if at all feasible.
4. Make sure the knee crosses the middle toes exactly.
5. Repeat on the opposite side after the required number of reps.
LATERAL LUNGES

The move: Start by standing erect with your feet together. Step with your right leg wider than hip-width apart, keeping your right foot’s toes pointed forward as you land. Your right hip should be sunk back and down as soon as your right foot touches the ground. Return to the starting position by pressing. Repeat on the opposite side after the required number of reps. You can increase your range of motion by lowering your hips or adding weight to make it more difficult.

PLANK WITH LEG LIFTS

The move:
1. Hold a beautiful, straight, powerful active plank with your elbows strictly under your shoulders and your calves, quads, glutes, and core engaged.
2. Repeat with the left heel after lifting the right one just a little.
3. Make sure your body does not sway from side to side.
UPPER BODY EXERCISES

T-PUSHUP

The move: Holding a firm plank stance, drop your chest to the floor so that it is 3 to 5 inches above the ground. Next, hold a short side plank while rotating one hand toward the sky. Repeat, switching to the other hand for the following rep.

TRICEPS DIPS

The move: Locate a step or raised bench. Your hands should be placed slightly outside your hips when sitting on them. Then, return to the beginning posture by gently sliding your hips forward and bending both elbows 90 degrees.

CANDLESTICK BURPEE

The move: Start on the ground in a tight, active plank stance. To perform a pushup:
1. Lower yourself to the floor and press through it while keeping your body in a straight line. Your feet should tuck beneath your body after the pushup so that you may roll onto your back.
2. Roll backwards while propelling your feet into the air with your arms firmly planted on the ground.
3. Return to squatting, then rise and leap.
SUPERMAN

The move: Start by laying on your stomach with your arms aloft, toes pointing, and a long body. Lift your arms and legs off the ground while clenching your glutes. Arc back up into place while lowering back down till almost touching.

SIDE-TO-SIDE PLANK

The move: Press your body into a straight and powerful side plank with your left arm extending toward the sky, your left foot in front of your right, and your right elbow precisely beneath your right shoulder. To swap plank positions:
1. Lace your left arm, so your forearms are parallel to the ground.
2. Extend your right arm upward.
3. Repeat as many times as necessary.
August 26, 2022
WHAT IS DRY DROWNING? RISK FACTORS, SYMPTOMS, CAUSES, PREVENTION, AND TREATMENT
It’s disheartening when someone looks and feels very fine and healthy after swimming or getting out of any water body but starts having issues breathing within an hour or even a day later. They are many scary stories and videos online; all relating to how terrible this situation is. It can lead to dangerous respiratory distress in most people, and if not treated on time, it may cause various damages to the lungs. There’s no need to start panicking yeah as this article will take you through the signs of dry drowning, its causes, prevention and possible treatments. Leaving no stone unturned, let’s get straight into it.

What is Dry Drowning?

Also known as “secondary drowning”, dry drowning is a non-medical term that refers to a severe lung injury caused by aspiration of water. It is a critical condition that causes air passage to tighten and close, leading to consistent coughing, trouble breathing, loss of consciousness, and sometimes death. Today, the term “dry drowning” isn’t used in the medical community as they seem to be no clear difference between it and “Drowning”.

What are the Risk Factors of Dry Drowning?

Research carried out by the World Health Organization (WHO) postulates that children within the ages of 1-4 are at a high risk of drowning when compared to children around ages 5-9. Also, males are at twice the risk of drowning than females. Other notable risk factors of drowning include:
- Poor coaching and guidance of children in the water
- Swimming
- Lack of physical barriers between people and water.
What are the Symptoms Of Dry Drowning?

From the definition of “dry drowning”, you’ll notice that its symptoms don’t just show up. It’ll take some hours to surface – it may even take a day to be noticed. They may act completely normal for some time. It’ll interest you to know that dry drowning is always harder to spot in toddlers than in older children. This is because toddlers won’t know how to relate the way their body feels to you. In this case, you’ll have to check for certain signs and symptoms. These symptoms include:
- Coughing
- Chest pain
- Abdominal pain
- Trouble breathing
- Headache
- Unnecessary fatigue
- Poor skin colour
- Mental issues
- Flu-like symptoms
Dry drowning leads to acute lung injury that could lead to pneumonia which reduces the level of oxygen in the body. When there’s a shortage of oxygen in the body, it becomes difficult for the organs to function well. This eventually leads to death.

What Causes Dry Drowning?

For any type of drowning, face immersion into liquids leads to a deficiency of oxygen that flows to various parts of the body. When a death occurs and it’s related to drowning, it is due to a lack of oxygen passing to the brain. This damage occurs even when water doesn’t fill your lungs.

What Causes Dry Drowning In Children?

For older children, the primary cause of dry drowning is swimming with no adult supervision. If a pool isn’t fenced properly, children may get too tempted and will easily jump in. dry drowning is the second-leading cause of death for children around 1-4 years of age followed by congenital anomalies.

Dry Drowning In Adults

In adults, dry drowning always happens in rivers, lakes or oceans. The risk of getting affected by this condition increases when you’re suffering from some health issues or other factors. Some of the factors that increase the risk of dry drowning in adults include:
- Drinking when swimming.
- Head trauma that comes from diving into shallow water
- Swimming very far from shore or in rough water
Some medical conditions that can increase the risks of drowning include:
- Heart attacks
- Hypothermia (low body temperature from cold water)
- Hypoglycemia (low blood sugar that may lead to loss of consciousness).
- Seizures
Ways of Preventing Dry Drowning

When talking about the preventive measures for dry drowning, it is important to note that death or long-term damage due to this can occur within minutes. To this effect, close and constant supervision of a child when taking a bath or close to any water body is advised. However, the preventive measures for dry drowning include:
- When using a boat, ensure everyone wears a life jacket.
- Make sure your pools are fenced when they are kids in the home and always close the gate.
- Do not allow your kids to play near the beach unsupervised by an adult.
- Avoid swimming on the beach when a lifeguard isn’t present.
- Consider enrolling your kids on swim lessons handled by trained professionals.
- Always swim with someone.
- Stay away from icy lakes
- Constant supervision of toddlers and smaller children whenever they’re close to any water body.
How Can I Treat Dry Drowning?

Whenever you notice any of the symptoms of dry drowning in a person who has been exposed to water, you’re advised to seek medical attention immediately. At times, very little amount of water might be left in the lungs, and if the person is rescued before the oxygen level reduces, there’ll be a greater chance of survival with no further complications.

The basic way of treating dry drowning is by seeking medical attention immediately. Never take chances as we’re talking about your health here.

FINAL WORDS

Drowning in children takes not less than a minute, so it is important to always keep a safe eye on your kids. Whenever you’re close to any water body, always abide by the swimming guides and practice adequate safety techniques. When you notice any of the symptoms stated above in a person who has just been into the water, seek medical attention immediately.
June 29, 2022
NOTABLE SYMPTOMS OF ADHD IN CHILDREN

As intriguing as it may look, Attention Deficit Hyperactivity Disorder (ADHD) is a condition every parent must not joke with. It highly impacts a child’s mental, social, and emotional development, impacting their relationships with others. ADHD symptoms in children at an early stage can be difficult to decipher as it varies from case to case. This blog covers all the notable signs of ADHD in children, ranging from emotional Havoc to daydreaming. Let’s have a look at what the condition means and its causes before we know the signs.

What is ADHD?

ADHD or Attention Deficit Hyperactivity Disorder is a severe condition that affects millions of children, and they at times grow into adulthood with it. This condition includes a combination of different issues that are all related to mental health.

What Causes ADHD in Children?

The main cause of ADHD in children remains unclear. Genetics has a good hold on it, and a child is more likely to get affected when the parents or close relatives suffer from the condition. Other factors like low birth weight, premature birth, smoking or alcohol use during pregnancy, and exposure to some environmental toxins like lead have been linked to ADHD.

What are the Symptoms of ADHD in Children?

The basic symptoms of ADHD include loss of focus and hyperactive-impulsive behavior. ADHD symptoms normally surface before age 12 and can be easily noticeable in some kids as early as 3 years. Its symptoms range from mild to severe and may grow with the child into adulthood. This condition is highly noticeable in males than in females, and symptoms and behaviors might be different for both genders.

The common signs and symptoms of ADHD in children include:

·        Self-centred Behavior

ADHD distorts the mental health of most children, making them lose focus and consciousness of the needs of other people around them. As humans, we always have to put our environment into consideration as well as the people in the same cycle but children with ADHD always have difficulty connecting with other people because they only think and focus on “ME” while kicking others out of the picture.

·        Impatience and Frequent Interruptions

This symptom is related to “self-centered behavior”. When they are self-focused, they’ll start interrupting games and other activities in which they were not invited to take part. Imagine having a conversation with a friend and a child bursts in out of nowhere with his talks, not minding the fact that you were busy.

Also, another symptom of ADHD includes impatience with little things like staying in the queue for their turn during school activities or games. This behavior is alarming as other kids won’t know your child is suffering from this condition, tagging him as annoying and rude. This in turn causes some psychological havoc to your child in the long run.

·        Unfinished jobs and Lack of Focus

Children are curious beings that love to try new things always. A child with ADHD also gets curious and would love to try new things. The issue here is that they always leave what they started uncompleted. Let’s say they started a drawing, they will leave the drawing unfinished and switch to other activities.

In addition, a child with ADHD will always lose focus on virtually everything. They may find it difficult to concentrate in class, even when asked a question. They may answer “yes I understand” without remembering a single word you said and how to react to it.

·        Always Bugging Around

When a child has ADHD, they find it difficult to stay at a spot, and will always try to bug around for no reason at all. Staying calm is always an issue for kids with ADHD as they’ll constantly try to play with something, run to and from it, and run around loudly. Their level of excitement is high, more like “SpongeBob that accidentally takes a sweetener”. This affects their communication with other children and the way they interact too.

·        Forgetfulness

Some kids may be extremely active due to ADHD but the opposite is the case for others. Research on the brain’s anatomy suggests that children are extremely active with sharper memories than adults. That’s why you’re advised to mind what you say to a child because they’ll always remember your face and the way you said it. This means that when your child forgets little things at a younger age, it shows there’s a lack of focus and attention which should be of serious concern to you.

·        Always Daydreaming and Isolation

Another notable sign of ADHD in children is daydreaming and isolating oneself from other children. As stated earlier, children want to go around the four corners of the world. They love to explore, whether skating or biking with their friends, or playing and chatting. So, be more observant. If your child doesn’t value the company of those they call friends, then it’s a clear sign of ADHD.

At times, they may be seen staring into a deep space not concentrating on what’s going on around their environment and daydreaming about virtually nothing.

·        Emotional Imbalance

Tantrums are normal behavior for children especially when they are upset, annoyed, hungry or hurt. They may throw things around to show their anger. You should however be careful to observe your child’s tantrums. If they seem to destroy stuff over small issues, then it’s ADHD. This behavior is referred to as tempered tantrums. It’s a situation where anger and frustration are released all at once.

Children especially in the toddler stage tend to have one of these temper tantrums. When it becomes too much, you’ll need to seek medical attention because that I an early stage of ADHD.

FINAL WORDS

ADHD in children poses a major threat to both the mental and physical life of a kid. It causes them to experience inattention or hyperactivity-impulsivity or even the both. Its symptoms are sometimes misunderstood and neglected by parents and caretakers, leaving the child mentally unstable. Provided in this article are the common signs and symptoms associated with this condition. Go get the right diagnosis and treatment for your child today, saving them as a responsible parent.

June 29, 2022
MEASLES: CAUSES, SYMPTOMS, RISK FACTORS, EFFECTS, AND PREVENTION OF MEASLES
Overview

Measles is a childhood condition caused by a virus and is characterized by full-body rash and respiratory inflammation. Today, measles can be prevented and treated with just a vaccine. According to WHO, measles stands as one of the major causes of childhood deaths. It is a highly contagious disease spread via direct contact and air. When it is in your system, the virus spreads throughout your whole body, attacking your respiratory tract at first.

Due to the high rate of vaccination in the US, there’s been no account of the widespread of measles infection in about 2 decades. Recent cases either started outside the country or among people who were unvaccinated to those who can’t recall whether they were vaccinated or not.

What are the Causes Of Measles?

Measles is a highly contagious infection; meaning it is a highly communicable disease. The primary cause of this infection is a virus that lingers in the nose and throat of an infected child or adult. When this infected person coughs, sneezes or even by talking, contagious droplets are dispersed into the atmosphere. They hang in the air for about an hour where other people eventually breathe them in.

Also, the droplets may land on surfaces where they thrive and spread for some hours. Without inhaling the droplets, you can also get infected by putting your fingers in your mouth, picking your nose with it, or even rubbing the eyes after contact with the affected areas.

How Will I Know I Have Measles (Symptoms)

The first and most common sign of measles is fever which sets in about 10-12 days after you’ve been infected. The fever lasts for 4-7 days. Other notable symptoms of measles include:
- Dry cough
- Sore throat
- Runny nose
- Conjunctivitis
- Skin rash
- Small white spots inside the cheeks
The measles infection occurs in stages for about 2-3 weeks. Below are several stages of the measles infection.

1.      Stage I: Infection and Incubation stage

Infection occurs when you either breathe in infectious droplets dispersed in the air by an infected person when they cough or sneeze. You can even get infected by having physical contact with infectious surfaces. For the first 10-14 days after infection, the virus circulates through the body. At this stage, there’ll be no notable signs or symptoms of the infection.

2.      Stage II

In the second phase of this infection, you’ll start to experience mild to moderate fever. This is accompanied by cough, runny nose, inflamed eye and sore throat. This stage lasts for 2 to 3 days.

3.      Stage III

The third stage of measles infection is characterized by an acute illness and rash. The rashes are made up of small red spots lightly clustered with bumps. This rash spreads all through the arm, chest, back, and over the thighs, legs and feet for some days. At this point, the fever experienced at stage II becomes high and severe (around 0-41 degrees Celsius). The rash persists for 7 days.

4.      Stage IV

This is the final and recovery stage. At this stage, the rash fades away, starting from the face, all down to the thighs and feet. Though you get relieved of most symptoms, the cough and darkening of the skin where the rash surfaced persist for 10 days.

What Are the Possible Risk Factors or Measles?

Measles harm our general health. It leads to other diseases/infections that cause major issues to human health. Also, its effects are noticeable in pregnant women. Some infections/diseases caused or triggered by the measles virus include:
- Bronchitis: Measles virus affects the respiratory tract at first leading to irritation and inflammation of the airways. It can also cause swelling of the voice box, and also the inner walls that line the main air passageways of the lungs.
- Encephalitis: Encephalitis is a condition characterized by irritation and inflammation of the brain. It may occur right after measles or some months later causing premature brain deficiencies. Also, encephalitis isn’t that common as about 1 in 1000 people with measles can develop this complication.
- Pneumonia: Since the first place of the infection is the respiratory system, it causes major infections in the lungs (pneumonia). Those with an already weakened immune system will be highly susceptible to a more deadly form of pneumonia that may be life-threatening.
- Pregnancy Issues: Pregnancy is more like a delicate stage in the life of a woman. You need to do all it takes to protect yourself from diseases and infections. In addition, you’ll have to protect yourself against measles as this infection can cause premature birth, low birth weight of the fetus and fetal death.
How Can I Prevent Getting Affected With The Measles Virus?

The only preventive measure for measles is vaccination. Routine measles vaccination for kids, followed by mass immunization campaigns to raise awareness about the disease in countries with high death rates and cases of measles are the best strategies you can use in preventing and reducing the outbreak of the disease.

The measles vaccine is often administered with rubella or mumps vaccines which are considered safe and effective. These vaccines have been in existence for over 50 years now, protecting mankind from the deadly measles virus. It’s cheap, effective and safe for everyone.

To prevent further outbreaks and immunity to the disease, two doses are recommended. This is because over 15% of vaccinated children tend to remain susceptible to the disease after the first dose.

What are the Possible Ways I can Treat Measles?

As of today, there isn’t any specific treatment for the measles infection. Once affected, the only thing you can do is to provide different measures to relieve the effects of the symptoms. But some measures can also be taken to protect those with no immunity to measles after getting exposed.
- Post-exposure vaccination: Those with no immunity to measles may be administered the measles vaccines 72hours of exposure. If the infection still develops, it’ll have less severe symptoms and you’ll gain relief in a short time.
- Immune serum globulin: People with a weakened immune system who have been exposed to the measles virus can be given an immune serum globulin. It is an injection of protein (antibodies) that prevents measles or provides relief from its symptoms when administered within 6 days of exposure to the virus.
You can also use drugs like antibiotics, vitamin A and fever reducers (acetaminophen, ibuprofen or naproxen sodium) to relieve the symptoms of measles.

In Conclusion

Measles is a deadly infection caused by a virus. It can be treated in many ways, both through the use of natural home remedies and also medications. These measures play a vital role in providing relief against symptoms the infection has to offer. Well, the best practice here is to get vaccinated. Two doses of the vaccination are recommended for immunity.

If you notice any of the symptoms related to measles n your child, go see a doctor immediately and run a diagnosis before treatment is given.
June 29, 2022
KIDNEY DISEASE: CAUSES, SYMPTOMS, EFFECTS AND TREATMENT
The human body is made up of different organs that work in sync to keep us alive and physically active always. Without these organs, there’ll be no life (except for the spleen and gall bladder that you can do without). Amongst all the vital organs of the body is the kidney. It’s a two fist-sized, bean-shaped organ positioned at both sides of the spine below the ribs.

The kidneys spend all of their lifetimes filtering blood to make it free from waste. They are also responsible for balancing electrolyte levels in the body. Waste filtered from the blood by the kidneys is moved to the urine and is excreted out of the body. No blood circulates through the body without passing through the kidney. It’s a big task for the kidneys, so it needs to be in a good shape and form all the time. When there’s an issue with your kidneys, it may result in severe health problems. It can be life-threatening at that. This leads us to kidney disease.

What Is Kidney Disease?

Kidney disease involves a gradual decline or total loss of kidney function. As earlier stated, the kidney is responsible for filtering blood to get rid of waste from it and also balances the electrolyte levels of the body. When there’s a total loss of kidney function, blood will be left unfiltered, leading to a buildup of waste and electrolytes in the body. At the early stage of this condition, the signs and symptoms may not be evident. You only get to see the signs and symptoms when the kidney disease is at an advanced phase.

What Causes Kidney Diseases?

Let’s have a look at the primary causes of the two most common kidney diseases.

· Chronic Kidney Disease

Chronic kidney disease occurs when your kidney doesn’t function efficiently for more than 3 months. Symptoms may not be seen at the early stages of this condition, making it the perfect stage to treat the condition. Notable diseases and other conditions that pose as the main culprit for this disease include:
- Type 1 or Type 2 diabetes
  - High blood pressure
  - High sugar levels
  - Glomerulonephritis (a condition characterized by an inflammation of the glomeruli which are the kidney’s filtering units.
  - Other inherited kidney diseases
  - Interstitial nephritis ( a condition characterized by an inflammation of the kidney’s tubule and other surrounding structures
  - Polycystic kidney diseases
  - Pyelonephritis (recurrent kidney infection)
  - Vesicoureteral (a state whereby urine is pushed back into the kidney)
  - Long-lasting viral illnesses like HIV and AIDS
  - Hepatitis B and C
Acute Kidney Diseases

Acute kidney disease also known as acute kidney injury or acute renal failure is a condition characterized by a sudden stop in the functioning of the kidney. This condition is mostly caused by:
- Shortage of blood flow in the kidneys
- Direct damage to the kidneys
- Vesicoureteral
- Severe heart or liver failure
- Autoimmune diseases
What Are the Symptoms of Kidney Diseases?

The signs and symptoms of kidney disease may not be noticeable during the growth phase. When the kidney damage progresses slowly, it eventually leads to a total loss of kidney function. This causes a buildup of fluid or body waste while giving off an irregular electrolyte level.

Depending on how bad the condition is, their common symptoms include:
- Vomiting
- Unnecessary fatigue
- Nausea
- Difficulty sleeping
- Frequent urination or reduced urination
- Muscle issues
- Difficulty breathing (when fluid builds up in the lungs)
- Dry and itchy skin
- Chest pain (when fluids build up around various parts of the heart).
- Mental issues.
Are There Any Possible Risk Factors Of Kidney Disease?

Factors that increase your risk of kidney disease include:
- Smoking
- Obesity
- Diabetes
- High blood pressure
- Cardiovascular diseases
- Family history of the disease
- An abnormal structure of the kidney
- Old age
- Frequent use of medications that are harmful to the kidney
What Are The Effects Of Kidney Disease?

Chronic kidney disease can pose more danger to almost all parts of your body. Some of the effects of this disease include:
- Anemia
- Heart disease
- Increase in the level of potassium in the blood (Hyperkalemia)
- Weak bones (osteoporosis)
- Damage to your brain causes seizures or mental issues.
- Fluid retention leads to high blood pressure
- Swelling in both arms and legs
- Pulmonary edema
- Reduced sex drive and fertility
- Pericarditis (a condition characterized by inflammation of the sac-like membrane around the heart).
How Do I Prevent Kidney Diseases?

There’s a saying that reads “Prevention is better than cure”. You should take some preventive measures for kidney diseases now that you’re still on the better side than going for a kidney transplant. To reduce the risks of getting caught up with kidney disease, here are some preventive measures.

·        Always maintain a healthy weight

If you’re currently at a good and healthy weight, you should maintain it by carrying out exercises and other physical activities during the week. When you insist on losing some weight, you should consult your doctor for some healthy weight loss strategies rather than taking pills.

·        Avoid Smoking

Aside from having a severe effect on the brain, cigarette smoking can damage your kidneys, and even worsen an existing kidney condition. If you’re addicted to it, chill, take a deep breath and consult your doctor today on various strategies to quit.

·        Always follow instructions on over the counter medications

When taking non-prescription pain relievers like aspirin, ibuprofen, and acetaminophen, you should always follow the instructions given on the package. Mind you, continuous taking of pain relievers for a long period can also lead to kidney damage.

·        Manage your medical conditions

If you’re a sufferer of any disease that tends to increase your risk of getting affected with the kidney disease, it’s recommended you work with your doctor to manage and control them.

What are the Possible Ways of Treating Kidney Disease?

Aside from acute kidney disease, other forms of the disease can be treated. The main aim of the treatment is to reduce the effects of the disease, ease the symptoms, and also suppress the disease from getting worse. Though there is no current cure for kidney disease, treatments can at times help restore some of your kidney function.

When the disease gets to a phase where the kidney can’t filter and get rid of body waste, you’ll need to be treated for end-stage kidney disease. This treatment includes:
- Dialysis: this treatment involves getting rid of water and extra fluid from the body artificially when the kidney can’t do the job anymore. Dialysis is grouped into two:
  - Hemodialysis: In this form of dialysis, a machine is used to remove waste and extra fluid from the blood.
  - Peritoneal dialysis: this involves putting a thin tube (known as a catheter) into your abdomen. A solution is then passed through the tube into your abdomen which absorbs the wastes and fluids. After a while, the solution then drains out from your body.
- Kidney Transplant: To get those waste filtered out, and for a balanced electrolyte level, a surgeon needs to replace your kidneys with a new one from a donor. Humans are born with 2 healthy kidneys and can survive with just one. After the transplant is complete, you’ll be on medications for the rest of your life just to ensure your body doesn’t see your new kidney as a foreigner.
WRAP UP

Kidney disease is part of the leading causes of death in the US. Due to the high rate of smoking and other factors, the disease seems to be prevailing. Though this disease looks very deadly, they are different ways in which you can prevent it. When affected, you can treat this disease, but remember, preventive measures are advised to avoid getting affected.
June 29, 2022
WAYS OF REDUCING OVERWEIGHT AND OBESITY AFTER DELIVERY
“Getting rid of excess weight after pregnancy takes a lot of effort and time, but it’s still worth the sacrifice. To achieve this, place more focus on eating healthy foods while staying fit with your daily physical activities”.

During pregnancy, everything around you smells and looks all maternity. From the scent to the extra weight gain. Well, that’s one of the roads to motherhood I guess. But after childbirth, it’s important to attain that “peng” shape once more. There’s a 100% probability of achieving this you know.

In this blog today, we’ll take you through the smart ways in which you can approach weight after pregnancy and live a healthy life. With these tips, you’ll be able to get rid of that maternity gown filled with fats without endangering your life in any way. But before that, let’s have a look at what baby weight is and what causes the excess weight gain after delivery.

What is Baby Weight?

Baby weight is said to be an excess weight gain during pregnancy. According to the Centre for Disease Control and Prevention (CDC), women in a healthy weight range carrying a single baby gain between 25 to 35 pounds during pregnancy. This figure isn’t the same for expectant mothers who are overweight, underweight or carrying more than one baby.

In addition, research published in the American Journal of Obstetrics and Gynecology even shows that weight gain during pregnancy consists of:
- The baby
- The placenta
- The amniotic fluid
- Breast tissue
- Blood
- Enlargement of the uterus
- Extra fat stores
Almost half of all expectant mothers gain more weight than the normal amount of weight gain during pregnancy.

What are the Consequences of Storing Up Excess Weight after Pregnancy?

After pregnancy, you don’t need the excess fat that comes with gestation. Some of the consequences of harbouring this fat after pregnancy include:
- You’ll have a high risk of diabetes and cardiovascular diseases.
- An increased risk of obesity
- Greater health issues for women with gestational diabetes.
How Can I Get Rid of Baby Weight?

Gaining weight is a lot easier than shedding them off. Guess that’s what most people think. Well, if you’re concerned about getting rid of that baby weight that lingers after pregnancy, here are some tips for achieving this.

6 Tips to Reducing Overweight and Obesity After Delivery

Breastfeed

Breastfeeding is the most important duties of a mother. Even WHO, CDC, and the American Academy of Pediatrics (AAP) recommend breastfeeding as it benefits both the mother and child. The main benefits of breastfeeding your baby during the first 6 months after delivery include:
- Provides nutrition for the baby: According to WHO, breast milk is packed with all essential nutrients needed by the baby for survival during the first 6 months of life.
- Breast milk also helps in supporting the baby’s immune system as it’s packed with essential antibodies that fight viruses and harmful bacteria.
- When compared with other infants, it was noticed that breastfed infants had a lower risk of obesity, asthma, type 1 diabetes, ear infections, sudden infant death syndrome, and respiratory disease amongst others.
- Breastfeeding also benefits the mother as it lowers her risk of diseases. She’ll have a lower risk of high blood pressure as well as type 2 diabetes, breast cancer and ovarian cancer.
Now, talking about the link between breastfeeding and weight loss, research postulates that breastfeeding supports postpartum weight loss. During your first three months of breastfeeding, there may be no signs of weight loss as you may even experience some weight gain. This is because of an increased calorie needs of the body and a lack of physical activities during this period.

Exercise

Exercise has various benefits to your overall health as well as fostering weight loss. CDC reveals that exercise boosts good health of the heart, as well as reduces the risks and effects of diabetes and other forms of cancer. Exercise alone won’t get the job done, you’ll need good nutrition too. To prove this, an experiment was carried out and the results showed that people who had good nutrition with exercise lost about 3.7 pounds more than those that just ate without exercise.

Simple cardio like walking, running, jogging and cycling helps to get rid of calories and has other health benefits. Starting exercise after delivery depends on the mode of delivery. If there were complications during childbirth, let’s say you delivered through CS, your pelvic, stomach and groin need much time to heal. Just contact your healthcare professional on the perfect timing to start exercising. When you get the approval, indulge in an activity you enjoy. Something you can keep on doing even when you attain a healthy weight.

Avoid alcohol consumption

Alcohol gives extra calories to the body which leads to much fat being stored around the organs known as belly fat. There isn’t any safe level of alcohol for infants. Breastfeeding mothers are advised not to drink alcohol at all. When you want to celebrate your child’s birth or any other occasion, it’s recommended you opt for a drink that’s low in sugar and bubbly like the unsweetened flavoured sparkling water.

Eat Foods High In Fiber

To get rid of that extra weight, guess it’s time to make an addition of healthy grains and veggies to your shopping list. This might sound complicated because since it’s the weight you want to lose, why stack up grains and veggies? Well, do you know that soluble fibre foods can make you feel fuller for a longer time? It does this by slowing down the rate of digestion while reducing hunger hormone levels. By providing this feel, you tend to reduce the rate at which you consume unnecessary foods, thereby reducing your level of calorie intake.

Stay Away from Refined Carbs and Added Sugar

With all the sweetness and temptation it brings, it may interest you to know that sugar and refined carbs are very high in calories and lack essential nutrients. It’s more like directly consuming more calories into the system.

Research even relates the high intake of added sugar and refined carbs to a high risk of obesity, diabetes, cognitive decline, cardiovascular diseases and even cancer. If you plan on getting rid of the excess baby weight after pregnancy, this is one thing you should always consider.

When shopping at the grocery store, try to read the labels of the products you want to buy. Try to avoid products with sugar as the top ingredient. You can however reduce your level of sugar intake by avoiding processed foods and opting for whole foods like legumes, fruits, vegetables, meats, eggs, fish, nuts and yoghurt. In all these, make sure you stay hydrated at all times.

Get Proper Sleep

As a mother who just delivered, your baby will need you around at all times, if they can have you for the whole 24hrs, they don’t mind. But proper sleep is also important as it benefits not just your brain, but also helps in weight loss. Lack of sleep affects your weight negatively as it is the main factor leading to retaining more weight after delivery.

Though this might be a tough one as a new mother, you can however incorporate various strategies like asking for help from family members, and also staying off caffeinated drinks. Remember that your baby needs you to stay healthy so you can take proper care of him. So, go get that quality sleep you’ve been lacking for days.

WRAP UP

Accumulating some extra weight after pregnancy is natural, so there’s no need to be sad about it. Your body did an amazing job for 9 months. But you can’t just accept the new weight and do nothing about it. You need to get back to a healthy weight range for the sake of your health and future pregnancies. Staying healthy gives you more time to spend with your baby, watching them grow and achieve greater things. So, to get rid of some pounds after pregnancy, you’ll need to opt for a healthy diet while constantly breastfeeding your baby. Don’t forget to stay active physically through exercises too.
June 29, 2022