HOW TO EAT DESSERT AND NOT GAIN WEIGHT

 8 IMPORTANT TIPS TO HELP YOU EAT DESSERTS FOR OCCASIONS WITHOUT GAINING WEIGHT

 

Desserts have a special attraction that is very difficult to resist, but it may turn into an addiction, causing harm to health, so how can you overcome the addiction to chocolate and sweets?

Some people tend to eat desserts excessively, and a day cannot pass without tasting a piece of sweets, as soon as he thinks about it, he feels an attraction to it and rushes to bring it because he cannot resist this feeling, and this is called Chocolate addiction.

When the brain needs a dose of the happiness hormone, we rush to devour a piece of candy, but you must be careful and meet this need in moderation, and this is not easy, but there are simple steps that help reduce cravings for sweets.

 

TIPS TO EAT SWEETS WITHOUT GAINING WEIGHT:

1- Start your breakfast on occasions days, with a useful meal before eating sweets, which helps reduce the amount of desserts you will eat later.

2- Drink more water in large quantities during the occasions days, which curbs the appetite for tempting sweets.

3- Just eat small pieces of dessert, or only one piece per day and no more, with the need to divide them throughout the day and not eat them once, they will not harm you and will not make you vulnerable to disease or increase in the waist circumference.

4- Do not go overboard in buying many types of desserts; Just have one type of dessert that you can enjoy and make you feel full at the same time.

5- Enjoy the taste of sweets and eat the piece slowly until the brain feels full and sends messages to the stomach that it is sufficient to reduce the harms of overeating.

6- Take advantage of sugar-free fruits and juices as an alternative to your cravings for all kinds of sweets.

7- Eat a cup of cinnamon before bed, like a magic trick to get rid of the harmful effects of fat on cakes and not gain weight during weddings and occasions.

8- If you are one who those cooks sweets at home, use vegetable oil, corn oil, sunflower, or canola oil instead of margarine or butter when preparing sweets, and use low-fat dairy products. Also, replace sugar with honey for sweetening, because honey gives the same effect and sweetens one and a half times more than sugar, which reduces the added amount of it.

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SLEEP AND WEIGHT GAIN

LACK OF SLEEP IS THE REASON FOR YOUR WEIGHT GAIN

Many people get frustrated with not being able to reach the ideal weight they've always dreamed of, despite following a strict diet for a long time. Here, they are at a loss to search for the real reason behind the stability of their weight, and the inability of their bodies to get rid of excess weight. But do not be surprised, there are many things that may hinder our bodies from reaching the ideal weight, the most important of which may be lack of sleep.

People who do not get enough sleep suffer not only from being overweight but also from increased blood sugar levels and high blood pressure.

 

The Relationship Between Sleep and Weight:

With different lifestyles and increased stress and nervous tension, some people suffer from a lack of sleep, as a result of the secretion of the hormone ghrelin, which is responsible for feeling hungry, lack of sleep, and stress, which eventually leads to weight gain.

Studies have shown a relationship between sleep and two of the most important hormones that control appetite and eating. These two hormones are leptin and ghrelin. An increase in the first hormone leads to a decrease in appetite, and an increase in the second hormone leads to hunger or increased appetite and eating. And the lack of sleep leads to a deficiency of the hormone leptin, which causes satiety, and an increase of the hormone ghrelin, which causes hunger, meaning that a lack of sleep may physiologically lead to weight gain due to an increase in appetite.

The German magazine "Freundin" explained that the bad effects of ghrelin include slowing down the metabolism and reducing the body's burning of fat, adding that the problem here is that this hormone activates its secretion when feeling hungry and lacking sleep.

It also indicated that people who do not get enough sleep suffer not only from being overweight but also from an increase in blood sugar levels, high blood pressure, and fat storage.

 

Other causes of sudden weight gain:

-Thyroid dysfunction.

-Fatigue and stress.

-Menopause, or what is known as menopause.

-Taking certain medications, such as antidepressants, cortisone therapy, diabetes medications, epilepsy, heartburn, and high blood pressure.

-Quit Smoking.

-Polycystic ovaries.

-Cushing's syndrome.

 The German magazine "Freuden" showed some tips and guidelines to overcome this problem, including:

1- Get enough sleep:

Get enough sleep from 7 to 8 hours at night, and avoid eating right before going to bed.

2- Exercising:

Exercise contributes to relieving stress, feeling happy, and hormonal balance in the body.

3-Eat meals regularly:

To ensure the smooth secretion of hormones, the German magazine recommended eating meals (3 to 4 times a day) regularly, with intervals between meals.

4-eat balanced diet:

It is necessary to follow a balanced diet that includes important nutrients.

5-regular lifestyle:

The more regular the lifestyle the better body with its internal rhythm;

and as a result, it will be a regularity in the complementary hormonal processes permanently in the body.

Sources: (1) - (2) - (3) .

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THE BENEFITS OF LETTUCE FOR HEALTH

 

LETTUCE 

Lettuce is one of the famous leafy vegetables that are light on the stomach and great for their benefits to the body.

Lettuce is considered one of the most important dishes that are placed on the table as a salad all over the world, and its leaves are also added to burgers, shawarma, and a number of other dishes.

Lettuce leaves contain large amounts of vitamins and minerals with very few calories.

It is an excellent source of vitamin A, vitamin C, folate; and vitamin K which is important for blood clotting; it also contains potassium; Which helps regulate blood pressure.

as well as copper, and iron are important for the formation of red blood cells, also manganese which contribute to the regulation of brain and nerve functions.

 

The benefits of lettuce for health:

*Lettuce contains high levels of potassium, which contributes to maintaining a healthy heart and blood circulation.

*Its folate content may contribute to preventing serious complications of the heart, by breaking down the amino acid homocysteine, whose high level in the blood is linked to cardiovascular disease (A 2015 review published in Nutrition Journal indicated that people with folic acid deficiency had elevated levels of homocysteine in the blood).

*Lettuce also contains fiber that contributes to maintaining normal cholesterol levels, and the antioxidant vitamins available in lettuce, such as vitamin A and vitamin C, may help reduce cholesterol buildup in the arteries.

*Contains nutrients useful for lowering blood pressure, as the consumption of high amounts of potassium is associated with lowering the level of blood pressure, according to what was indicated by the journal Current Hypertension Reports in 2011,(Potassium is available in large amounts in red lettuce, which in turn lowers blood pressure by decreasing the effects of high sodium, in addition to helping to dilate blood vessels).

*Lettuce is a source of folate, which is essential for pregnant women, it is a group of B vitamins.

The deficiency of this vitamin in pregnant women is associated with pregnancy complications, including low birth weight babe, fetal abnormalities; Spina bifida, or premature birth.

But it is important for the pregnant woman before eating lettuce to wash it well, and keep it in the correct way; In order to reduce the risk of contamination.

*Lettuce is a vegetable that does not contain large amounts of carbohydrates and calories, and therefore it is suitable for the diet of diabetics.

*Lettuce, like other leafy vegetables, is a source of vitamin K, which is very important and necessary for building bones, increasing their density, and preventing fragility.

*Eating lettuce helps promote skin health, vitamin A, which is present in high amounts in it, is necessary for skin health, and a deficiency of this vitamin in the body leads to skin problems.

*Lettuce contains anti-inflammatory and nutrients that help prevent acne and skin problems, such as antioxidants, potassium, and B-complex vitamins.

Also, the low glycemic index of lettuce helps prevent pimples and acne.

*The fiber in lettuce promotes digestion, avoiding other digestive ailments such as constipation and bloating, it can also relieve stomach pain.

*The presence of vitamins A and C in lettuce makes it a good food for the immune system, and lettuce also has antimicrobial properties.

*The potassium in lettuce boosts muscle strength as well, and low potassium levels have been linked to muscle weakness, and a Swedish study found that eating vegetables, especially lettuce, can boost muscle strength.

*vitamin A in lettuce helps increase the rate of skin cell renewal, and the potassium in lettuce improves blood circulation, thus providing oxygen and other nutrients to the skin.

*Lettuce is high in water, so it can help prevent dehydration, especially during the hot summer months, keeping the body hydrated.

 

Benefits of lettuce for weight loss:

Among the things that help lose weight is eating vegetables in appropriate quantities in diets.

Red lettuce which contains a high amount of water and a low number of calories is a great choice for people who follow weight-loss diets.

Also, the high fiber content of lettuce is also associated with a feeling of satiety and fullness; according to a study published in The American Journal of Clinical Nutrition in 2008.

 

How to choose lettuce:

Choose lettuce with a whole head.

Make sure the leaves are crisp, not dry, smooth, dark green, and bright because they are a great source of vitamin C, folate, beta-carotene, iron, calcium, and other dietary fiber.

Avoid wrinkled, wilted, or rust-brown leaves.

Lettuce is mostly eaten raw, so before serving, remove any brown, wilted, or decayed leaves and then wash the leaves well, and dry them to remove any dirt or insects.

How to store lettuce:

Proper storage is critical to maintaining its freshness, and the best way to store lettuce is to keep it unwashed in an airtight container, or in a plastic bag and store it in the upper section of the refrigerator.

Keep it away from fruits that produce ethylene gas, such as apples, bananas, and melons, as they speed up the deterioration of the lettuce by increasing brown spots on the leaves and causing damage.

 

Dangers of eating lettuce:

Lettuce is a safe vegetable and has no side effects, but its high vitamin K content can cause problems for people who take blood-thinner medications.

 

The bottom line:

There are many types of lettuce, but the best of them are the leafy ones, in addition to the romaine lettuce, because they are rich in nutrients.

Lettuce is a low-calorie food, as every 100 grams gives 16 calories, and the water content of lettuce is about 94%, while the other 6% consists mainly of carbohydrates, fiber, vitamins, and minerals.

Some people use lettuce as a healthy ingredient to be added to various juices, due to its mild flavor.

Since you know the benefits of lettuce, you should include it in your daily diet.

Sources:(1) - (2) - (3) - (4) - (5) - (6) - (7) - (8) - (9) - (10) - (11) - (12) -(13)

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13 REASONS FOR A MISSED OR LATE PERIOD

 

WHAT ARE THE CAUSES OF DELAYED MENSTRUATION?

One of the things that any girl or a young woman may worry about is the delay or irregularity of her period, especially if she is still an unmarried girl or a wife who is not waiting for the news of a sudden pregnancy.

A missed or late period does not always mean that you are pregnant, there are some other factors that can cause your period to be late.

While a missed period is a hallmark of early pregnancy, a missed period can be due to a number of factors and conditions.

 

Reasons for delayed menstruation:

The symptoms of menstruation are different for every woman, you may have physical symptoms such as bloating or gas, or emotional symptoms such as sadness or both, the symptoms may also change with time.

1-stress and anxiety:

A negative factor affecting a person’s health, whether he is a man or a woman, which leads to a deficiency of some hormones in the body, but the effect of stress on the woman appears immediately in the form of delayed ovulation, and then the delay of the menstrual cycle and sometimes affects the degree of pain she feels during the menstrual period itself.

2-weight gain:

Have you noticed that after marriage you have gained weight? You may think this is a myth, but studies have indicated that most women gain weight after marriage.

There are many reasons behind this, but the most important are stability and psychological comfort.

On the other hand, weight gain has a significant impact on irregular menstruation, as body fat affects the production of estrogen and increases its levels, which can cause irregular menstruation.

3-pathological thinness:

It leads to general weakness and anemia, and then irregular glands and hormone secretion, all of this leads to irregular menstruation, even interruption and stopping sometimes, and in this case, you should pay attention to proper nutrition and eat foods that help treat anemia.

4-Lack of sleep:

Not getting enough sleep at night can affect not only your physical health but also the regularity of your menstrual cycle. Make sure you get enough sleep between 6 and 8 hours at night.

5-chronic diseases:

Taking some medications, especially depression and cancer medications, and changing them constantly may negatively affect the regularity of the menstrual cycle, so you should see your doctor if you experience this problem.

6-Colds:

Episodic diseases and general weakness resulting from them affect ovulation and lead to a delay in the menstrual cycle, even if it is an accidental delay that disappears with the demise of the problem.

If your period is late because you suffer from immune diseases or minor surgeries, don't worry, your body is in survival mode at the moment and will return to normal once all other bodily functions resume their normal rhythm.

7- Biological clock:

Disruption of the biological clock of your body leads to disturbances in the body that appear first in the functioning of the digestive and reproductive systems and in the person’s ability to work and think, and in turn affect the regularity of the menstrual cycle on time.

8- intense exercises:

Intense exercises can cause hormonal changes that may affect ovulation and menstruation, especially if it is exercised for long periods, or without eating enough calories, to develop disorders, and this problem is common in ballet dancers and gymnasts.

9- thyroid disorder:

An imbalance of thyroid hormones can cause abnormal changes in the menstrual cycle, including delayed periods.

Because the thyroid gland regulates the metabolism in the body and the levels of hormones in the body, so you should see your doctor for tests and develop an appropriate treatment plan.

10- Polycystic ovary syndrome:

Polycystic ovary syndrome is one of the most important hormonal disorders that affect women of childbearing age and may cause irregular or absent menstruation, and it occurs due to the high level of male hormones (androgens), this can make ovulation irregular or stop it completely, and what The condition characterizes the formation of small cysts on the ovaries, and its symptoms include the appearance of acne, facial and body hair, excessive obesity, and insulin resistance, and it is necessary to consult a doctor if they appear to evaluate the disease and develop the appropriate treatment plan to avoid any possible complications.

11- pregnancy:

Pregnancy is one of the common reasons for menstruation to stop, even if contraceptive methods are used correctly and regularly, so it is very important to verify the presence or absence of pregnancy by conducting a home or digital pregnancy test, with a doctor’s review if the result is negative to determine the cause of the delay

12- Breastfeeding:

The menstrual cycle can be irregular or completely absent during breastfeeding due to the secretion of the milk hormone prolactin, but you cannot rely on breastfeeding as a method of contraception, as it is completely ineffective.

13- Menopause:

If a woman approaches the age of menopause, which naturally begins after forty to fifty, and in some women may be delayed beyond fifty or start abnormally early before forty, this stage begins with a change in the nature of the menstrual cycle and the irregularity of its dates.

the woman must then visit the doctor to prescribe some important medications for this stage and beyond.

Is your period regular?

The date of your period is measured from the first day of it to the first day of the following month, and it usually ranges from 25 to 28 days, but it may be less or more than that for some people. As for the time of menstruation itself, it is completely different, it may be three and it may be more or less, but it is often between 5 to 7 days.

Find out how to calculate your menstrual cycle and find out whether it is regular or irregular in the following:

If the number of days from the first day of menstruation for the first month in the calculation to the first day of menstruation in the following month is between 25 and 30 each time; your cycle is regular, even if it differs and it was in one 26 days and in the other  28 days.

But if the number of days in one time  is 24 and in the other time is 31 or maybe more, and it comes to you once every two months, this means that your menstrual cycle is irregular and in this case you should consult a doctor.

Foods That Induce Menstruation:

Some foods that help to get the menstrual cycle in case it is delayed for a reason other than pregnancy, including:

Vitamin C sources; ginger; parsley. Cinnamon.

Treatment for delayed menstruation:

* Drink alot of water.

*If it is pathological due to malfunctioning of the glands or something, the cause can be treated and you should go to the doctor.

* But if the causes are accidental, such as weight, food and stress, the cause must be prevented.

*Eat a balanced diet and reduce sweets and fats to a minimum.

* It is important to exercise regularly and not to exercise hard or intense for example swimming and walking.

* Stay away from stress and learn how to beat anxiety.

General Instructions:

*It is important to avoid deliberately delaying your period several times, as sometimes you may need to postpone it for travel, for example, but do not exaggerate delaying it several times, because this affects its timing and the hormonal regularity of your body.

* reduce salt intake; Because it causes fluid retention in the body.

* reduce caffeine intake; because it causes stress.

* Consult your doctor before using any method of contraception.

* Eating calcium-rich foods, as calcium relieves the symptoms of premenstrual syndrome.

* stop smoking.

When should you see a doctor?

1- Persistent menstruation for more than a week.

2- Absence of a period for more than 3 consecutive periods with no pregnancy.

3- Significant increase in menstrual pain.

4- The course is accompanied by fever and unusual secretions.

5- If the cycle is less than 24 days or more than 38 days.

Sources: (1) - (2) - (3) - (4) - (5) - (6) - (7) - (8) - (9) - (10).

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IMPROVE YOUR COGNITIVE FUNCTION

 

HOW DOES EXERCISE IMPROVE COGNITIVE FUNCTION IN AGING PEOPLE?

We usually think a lot before deciding to commit to exercising, because you know that exercising is good for you, but do you know how?.

We have to think again about how important exercise is not only to get fit, lose weight, or even change the shape of the body but also to reap its mental benefits.

It is well known that your mind controls your body and directs it to perform most of its actions.

In order to boost your mood and improve your cognitive ability, find out how exercise can improve that.

What is cognition?:

cognition is the brain's processing of information that comes from the senses, so the complex central nervous system determines, organizes, and interprets information to understand the world around us.

This processing takes place outside the awareness of the human being, and this sensory process is considered individual, so many people face the same situation, but they perceive it in a different way from the other.

cognition and sensation are closely related, and they can never be separated because they are part of a single and continuous process.

Why does memory begin to weaken in menopause?

Over the years, the nerve cells gradually diminish and the blood supply to the brain decreases due to the general deterioration of the blood circulation. These two factors speed up the death of brain cells and reduce the activity of cells that did not die. The brain begins to decline, intellectual capacity declines, and memory is damaged.

In addition, the part of the brain responsible for memory - the hippocampus - begins to shrink with age, causing damage to memory and the ability to spatial orientation.

 

How does physical activity improves cognitive function?:

There is a close link between regular exercise and improved brain function in old age, this is the conclusion of a new study that confirmed that the regular, intense practice of sports in children and adults led to an improvement in cognitive performance after fifty, it also showed that exercise, albeit at a low pace, is able to be of benefit in improving cognition at an advanced age.

According to Alex Dregan, Professor of  Epidemiology and Public Health at King's College London Exercise is an essential component of a lifestyle to prevent cognitive decline, cardiovascular disease, diabetes, and cancer, as well as to reduce the social and personal burden associated with these diseases that have become so prevalent in the modern era.

In elderly people who exercised for a year, the researchers found that the hippocampus renewed its growth and stopped contracting, which led to the strengthening of memory and concentration.

The study, published in the Journal of Psychiatry, is one of the first to measure the impact of lifelong exercise on the brain. Nine thousand people aged between eleven and fifty years participated in the study, while the data were collected through face-to-face interviews to mitigate the possibility of inaccurate statistics. The researchers used memory and brain function as a predictor of cognitive awareness.

The study concluded that the participants who exercised weekly, whether young or old, performed better in tests of memory, learning, attention, and reasoning, especially those in their fifties, compared to their counterparts who exercised two or three times a month.

The bottom line:

Even though our brain is not a muscle, new studies show that being physically active can help boost memory and focus a lot in middle age.

That's why health programs recommend that adults between the ages of 19 and 64 get at least 150 minutes of exercise a week.

As you know a healthy mind resides in a healthy body, but not everyone can do 150 minutes per week of physical activity. For them, any level of activity may benefit their cognitive long-term.

Sources:(1) - (2) - (3) - (4) - (5)

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SUNLIGHT

 FIVE BENEFITS OF SUN EXPOSURE

It is known that exposure to the scorching sun has a lot of damage to health and the skin, but direct exposure to sunlight at certain times has benefits for the body, and anyone must be exposed to sunlight at appropriate times to obtain its benefits.

Many of us, if you ask him about the importance of exposure to sunlight for the health of the body, will answer that it is a good source of vitamin D.

This is true, but its benefits are more than that, especially if you know that it has an effect on body weight. This will make you more excited to learn more about the importance of exposure to the sun.

In this article, we will know about 5 benefits for the body from exposure to sunlight.

Most people are afraid of exposure to the sun because of its harmful effects.

But if you think a little, you will find that most of us, especially in our time, are not exposed to the sun's rays or we are not exposed to it enough, this is due to the fact that we spend most of our times indoors, and this is not healthy at all.

 

So what are the benefits of sun exposure?

1- Sunlight contains vitamin D:

 It is a very important vitamin for the body and its benefits:

*Its deficiency causes pain in the bones and muscles and a constant feeling of fatigue.

*Its deficiency causes mood changes and sleep disturbances.

*Vitamin D helps stimulate the intestines to absorb calcium and phosphorous into the body.

*helps regulate weight; A lot of research indicates that a lack of vitamin D in the body causes weight gain.

*Protects against diseases that affect nerves, blood vessels, rheumatism, and joint diseases.

*Vitamin D prevents the growth of cancer cells such as breast cancer, colon cancer, and prostate cancer.

*Vitamin D strengthens the immune system, killing bacteria and viruses. It reduces the incidence of heart disease, high blood pressure, atherosclerosis, treats tissue sclerosis, and reduces the incidence of diabetes.

*treat depression; People with lower levels of vitamin D are more depressed, and vitamin D treats Alzheimer's disease in the elderly and helps facilitate immune system functions.

*Exposure to the sun is very beneficial for children; It helps in their growth, and prevents rickets in children, short stature, bowed legs, or deformities.

*Vitamin D is very useful for older adults; As the lack of exposure to the sun causes them to lack vitamin D, which makes the bones soft, and causes osteoporosis and many problems in the teeth, hair, and skin.

2-improve mood:

Sun deprivation can cause a condition called "seasonal affective disorder," a type of depression that's particularly common in the winter months.

It is also common among those who work long hours in office buildings and indoor places, and thus the sun’s rays contribute to improving the psychological state and relieving depression because it allows the body to produce more serotonin in the brain, which helps to feel comfortable and relieve stress.

The sun also has an effect on relieving premenstrual symptoms.

3-Improve sleep quality:

The sleep-wake cycle is one of the most important human behaviors, to the extent that we spend a third of our lives asleep, and we cannot live without sleep.

During sleep, the brain stores and processes information, and the body detoxes and heals itself, which allows us to function as we should when we wake up.

One study says that after 17 to 19 hours without sleep, performance on cognitive tasks may become similar to drinking a lot of alcohol, and get worse with more time.

The reason light is so important is that it helps regulate our circadian rhythm (or day-night system), through light sensors inside the eye.

This process is so important that people with serious eye injuries may feel that their biological clock is disturbed; Which causes them to have sleep problems.

We have become light-deprived beings, which has far-reaching consequences for the quality of our sleep; and then our well-being.

*With the first ray of sunlight in the morning, a message is sent to the pineal gland in the brain to secrete melatonin, a hormone that helps sleep and regulate the work of the human body. The body gets the signal to wake up and maintain its natural circadian rhythm. In the evening, the body gets a signal again that it feels tired and sleepy before bed.

4-It may help treat metabolic syndrome diseases:

A metabolic syndrome is a group of problems that occur together and increase the risk of heart disease, stroke, and type 2 diabetes. These problems include high blood pressure, high blood sugar, excess body fat around the middle, and abnormal levels of cholesterol or triglycerides.

Having just one of these diseases does not mean you have metabolic syndrome.

A recent study in mice indicated that exposure to sunlight may reduce weight gain and type 2 diabetes.

These effects of sunlight therapy were related to nitric oxide, which the skin produces after exposure to sunlight.

Dr. Shelley Gorman of the Telethon Institute for Child Health Research and lead author of the study said the results showed that sunlight is an important component of a healthy lifestyle.

She also, occasional exposure to the sun, as well as plenty of exercises and a healthy diet, may help prevent children from becoming obese.”

The study also demonstrated a strong relationship between vitamin D deficiency and metabolic syndrome.

5-Sunlight protects against immune diseases:

A recent American study revealed a new benefit of exposure to sunlight, represented in strengthening and stimulating the human immune system to fight infection. The sun is usually the body's first source of vitamin D.

This study was supervised by the Georgetown University Medical Center, and its results were published in the Scientific Reports journal.

And the American research team found that vitamin D, resulting from exposure to sunlight, plays a key role in activating the immune system to fight infection, especially those of skin diseases or diseases transmitted through the skin, as this part of the human being is the most prepared to fight many microbes, that targeting it.

They added that sunlight activates T cells, which are a group of cells found in the blood, and play an essential role in the functioning of the human immune system.

Tips while exposed to the sun:

*Choose the best time to be exposed to the sun (Morning: exposure to the sunlight can be right after sunrise and before 8 am, Evening: exposure to the sun before sunset is very beneficial for the body).

*Be careful not to sit for a long time in direct sunlight in the summer.

*Exposure to the sun for up to 20 minutes 3 times a week to get an adequate amount of vitamin D.

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SMOKING WHILE BREASTFEEDING

 BE Careful, Smoking While Breastfeeding Is Harmful To Your Baby

Smoking is one of the worst habits that we practice because of its dangerous impact on the general health of the body.

Smoking negatively affects not only the person himself but also those around him; imagine that the smoker is a breastfeeding mother, what will be the effect of smoking on her and the baby?

In order to preserve children and their healthy growth without diseases and health risks that reach the limit of disabilities in certain cases, we must know the extent of the danger resulting from this bad habit and try to stay away from it.

1-Effects of smoking on the health of a nursing mother:

*Smoking negatively affects the amount of milk that the mother produces, so she produces much less milk, and this is due to the negative effect of smoking on the amount of the hormone prolactin.

*Smoking mainly affects the vessels and their narrowing and also the milk ducts, as it does not give the opportunity to pass all the milk to the baby.

*Smoking affects the psychological state of the nursing mother, making her feel nervous all the time and not being able to bear the burdens of motherhood, which affects her child negatively.

*Smoking may cause premature birth, which may be dangerous to the life of the mother and the fetus.

*Smoking causes convulsions for the mother and fetus, which poses a threat to their lives.

*Smoking exposes a woman during childbirth to bleeding and other complications.

2-Effects of smoking on the infant:

*The German magazine "Baby & Family" warned of the dangers of smoking during the breastfeeding stage; from severe damage to the mother and child.

The magazine pointed out that nicotine and many other harmful substances found in cigarette smoke may reach breast milk, and then into the infant's body.

It added that nicotine may also reach the milk of non-smoking mothers if they live with smokers.

*The aversion of the infant from breastfeeding is one of the most important and most dangerous effects of smoking on the child, in addition to the fact that smoking affects the child with tension, vomiting, and continuous pain in the abdominal area.

*The occurrence of disturbances in the sleep of the child, his feeling of insomnia, and his inability to fall asleep easily.

*The effect on the infant’s nutrition is due to the lack of milk production from the mother’s breast, and thus affects the growth of the child. There is an inverse relationship between smoking and the amount of milk, as the production of milk decreases the more the mother smokes.

*An infant was exposed to approximately 7 micrograms of nicotine per kilogram of body weight.

*The possibility of an infant becoming addicted to nicotine poisoning. The symptoms of nicotine addiction in infants are irritability and head pain. The symptoms of nicotine poisoning are vomiting after eating, graying of the skin, diarrhea, and an increased heart rate.

*It can increase your risk of sudden death syndrome.

The bottom line:

You must take care of your health and the health of your child, as smoking is one of the most harmful things to your child's life.

Can you stand being the cause of your baby's suffering for the rest of his life, think about it well, and be sure that it is worth it and that your happiness is from the happiness of your babe.

 

Sources:

(1) - (2) - (3) - (4) - (5) - (6)

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BACK PAIN RELIEF

 4 exercises to get rid of back pain

 

Complaining about back pain is very common and back pain is the most common reason for seeking medical treatment and absenteeism from work.

Many people suffer from back pain resulting from several reasons, including hard work all day, sudden injuries, or sitting to work for long periods.

It is necessary to discover ways to relieve back pain, to help you live your life normally. In this regard, daily physical activity is one of the best ways to manage and prevent pain, even if you feel some discomfort at first, the result is worth persevering, because movement helps prevent stiffness, maintains muscle strength, and helps in the healing process.

 

The German "Healthy Back movement " offers a set of simple exercises to get rid of back pain.

1- plank exercise:

When performing a plank, the back, buttocks, thighs, and neck form a straight line.

Lie on the stomach and extend the feet at the width of the waist, then lean on the tips of the toes and forearms, which are spread shoulder-width apart.

 

2- push up exercise:

Push-ups are a traditional fitness exercise that works to strengthen the muscles of the entire body.

*In this exercise gets on the floor on all fours, positioning your hands slightly wider than your shoulders.

Don't lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.

* Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.

* Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.

Beginners can lean on the knees instead of the tips of the toes when doing the pushup.

 

3- leg extension exercise:

Leg extension exercise helps to stretch the posterior thigh muscles, these muscles often cause pain in the lower back.

* When performing this exercise, you should lie on your back.

* Hold your thigh with your hands.

* Pull the thigh toward the upper body while keeping the leg straight.

* And when you want to intensify the stretching exercises, the toes can be pulled slightly towards the thigh.

4- vein therapy exercise:

You can stimulate blood circulation by performing a vein therapy exercise.

This exercise is performed by standing on the tips of the toes, turning back on the heel, and raising the toes, then standing on the tips of the toes again, repeat this exercise 10 to 15 times at a calm and steady pace.

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3 signs of a slow burning rate..... the solution

 How do I know that my burning rate is slow?

If you have these signs that we will talk about it later, know that your burning rate is slow.

Let us first discuss the meaning of slow-burning and explain it scientifically

Its scientific name is Metabolic Adaptation.

It means that the burning in your body has adapted to the dieting 

In other words, your body has adapted to receive a lack of food.

This is what causes the slow-burning.

Metabolic adaptation: is a collection of responses our body utilizes as a survival mechanism in response to weight loss efforts. 

We often think that calories in versus calories out are the only weight loss success predictor. However, another factor is metabolic adaptation in response to one's previous dieting history.

Some people may notice a slower burning compared to a previous period, all this is due to changes in your diet (the diets you used to follow), so the body already has adapted to the previous data.

Metabolic Adaptation signs:

There are three signs that let you know that your burning rate is slow

1- The first sign is:

When you follow crash diets for long periods of time.

know that you will have Metabolic Adaptation at some point.

Let's know what is a crash diet?

It is a diet intended to help a person lose a large amount of weight in a short period of time typically by reducing the amount of food consumed to minimal levels.

in this type of diet, your body does not understand what the hell you are doing.

Eating constantly, but this food does not provide the required nutritional value for the body; It is not a healthy balanced diet.

In this case, the body adapts to the small amounts of food at some point, and as a result of that, the rate of burning decreases automatically.

 

2- The second sign is:

When you want to reduce the calories you eat in an attempt to lose weight, but no weight loss occurs.

know that you already have a Metabolic Adaptation.

Because your body already has adapted to the diets and small amounts of food that you previously applied to it.

Thus, your body has adapted to the slow-burning.

 

3- The third sign is:

If you try to fast, you will notice weight loss in your body after a while; even if you're eating the same calories that you tried on previous diets and they didn't work with you.

know you've been suffering from Metabolic Adaptation.

Because scientifically, there is nothing proven that treats metabolic adaptation except two things, fasting, and exercise. (1)

 

Fasting and exercise (resistance exercises)   are the only two things that are scientifically proven to increase the rate of burning in the body.

They raise norepinephrine hormone to high levels, allowing the body to restore high burning rates again.

(resistance exercises) : It increases muscle mass and improves insulin sensitivity.

 

The solution for increasing the rate of burning speed in the body:

*If you suffer from a problem of metabolic adaptation

As we said before, the only two things that can restore and increase the rate of burning the body again are fasting and resistance exercises.

*But if you want to get rid of this problem, you have to resort to these two solutions for the purpose of treating the body; and after that, you can think about losing weight.

* Also know that the results will not be quick so you have to deal with it patiently.

 

Tips during treatment:

-know that the treatment will not be quick, depending on the damage that your body had.

So do not be in a hurry to reach your goal.

- Always motivate yourself and remember that one day you will lose weight when you apply a healthy diet.

-Remind yourself that if you don't treat yourself from this problem, you will never lose weight.

- Be happy and motivated because you have finally found a solution to your problem, and you will become like other people you know who eat more calories than you, but their weights are good and do not increase, and this is all because their burning rate is fast.

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