Health & Wellbeing


Everyone gets mad, but it’s important to recognize when your anger has gotten out of control and it may be time to get professional help.

It’s just a fact of life that sometimes you’re going to get angry. But if your anger is excessive, you may require anger therapy to help keep your emotions in check. How do you know whether your anger is over the top and if anger management might be helpful to you?

“I would say that what is really important is for a person to really know themselves,” says Elena Moser, LCSW, a therapist in private practice and clinical director of the Women’s Therapy Center in El Cerrito, Calif. “If you have tended to get in trouble, interpersonally, by impulsively expressing anger, I would say hold off on expressing anger and give yourself time to cool off or talk it over. If you are the kind of person who has held back and rarely expresses anger, then you really need to think about why you are so hesitant and to practice expressing your angry feelings.”

Moser believes that expressing anger is necessary for your emotional health. But if you are having problems doing it tactfully, here are some tips to help you control your anger when it flares. Before reacting:

  • Think about your goal. Do you want to tell someone to stop a particular behavior that’s making you angry, or are you trying to get them out of your life for good?
  • Consider any power differences. Expressing anger at your boss is different from doing so with a peer or an employee. You want to tailor your approach to the person you’re talking to.
  • Strive for clear communication. “Blasting someone rarely gets you what you want,” says Moser. Instead, try and highlight your ideas about how you may be able to resolve the situation.
  • Practice. If you need a dry run with a neutral listener before talking to the person who’s made you angry, ask a friend to help and go for it. Anger therapy can also be a good place to role play such a situation.

Health and Anger Management

Faced with conflicting news and advice about how healthy it is to express anger, many women don’t know whether to throw a plate at the wall, take a walk, or reach for a glass of wine. There are some very good reasons to learn how to manage your temper, including:

  • Anger management could prevent injury. Data from 2,517 people who were admitted to the hospital due to injury in 2006 showed that about one-third felt irritable before the injury occurred, and one out of five admitted that they felt either angry or hostile. Men were at greater risk of injury while angry than women, though it’s something to be cautious about no matter your gender.
  • Anger management could help your heart. A recent study of 62 people with implanted defibrillators demonstrated that recalling anger-sparking events increased the chance that their heartbeats would become uneven (a condition known as arrhythmia) over the next three years. Other studies have shown that frequent and intense feelings of anger increase the risk of heart disease over the course of a decade.
  • Anger avoidance. Of interest to those who have a tendency to swallow their anger but then brood about the situation later: continuing to replay the events can actually lead to more anger and depression, according to a study of 52 married couples in Washington State. This is more likely to be a problem for women than men, however.

Do You Need Anger Therapy?

Getting angry when the situation calls for it is one thing; excessive anger is quite another. But how do you know if you need therapy for a problem with anger and aggression? Here are some signs that you may need help:

  • You have had trouble with the law because of impulsive actions.
  • You have unstable or broken relationships because of how you speak to people.
  • You lose jobs because of poor communication skills.

“If you think you have a problem, talk to someone you trust — a friend or family member,” says Moser. Then consider talking to a therapist. “Therapy is a great place to come in and reflect on your personal situation,” she says.

Remember, expressing anger is important and healthy, but you have a choice about how you do it. If anger is a problem for you now, a little anger management therapy can help you gain control over your emotions so you can react more appropriately as an anger-inducing situation arises.

By Madeline R. Vann, MPH

On my part to discovery of self, I realized that I was uniquely made and not necessarily unfortunate as circumstances beyond my control made me perceive. First, I had to learn to love everything about myself, to be appreciative of all of my encounters and experiences that gradually sharpened me to the woman I desired to be. There were times I genuinely had to come to terms with the fact that I needed to put in more work to carve out a true virtuous woman, who was not only restricted to her strength but constantly improving on her weaknesses and one of those many aspects that I dealt with was my high tendency to put on a whole lots of weight especially “in the wrong places” if you know what I mean. I certainly could not keep up with blaming my excessive weight of over 107 kilograms (235lbs) on genetic traits or to the relatable fact that I was over 6 feet tall and didn’t even look like I weighed up to 100 kilograms (220lbs).

Subsequently, I started to weigh my options in this regard, seemingly in another five (5) to Ten (10) years I could weigh over 120 kilograms possibly due to child birth, advancement in age and bodily structure. For two years I went back and forth on different weight loss programs involving strenuous workouts, unworkable diet plans, high expenses on services, product and so on and so forth but none of these worked and my looks depreciated. I decided to find out what would be easy to come to terms with that would be time efficient and pocket friendly, over the last one year I have learnt to make MY FOOD MY MEDICINE! My solution relied absolutely on everything that went into my mouth, once I was able to cut out my excesses and develop the attitude of eating clean and eating right I lost 24 kilograms over a Year.

God made no mistakes when he created all foods, fruits and herbs from the inception of the earth. He had deliberately provided all that we would ever need in regards to our wellbeing and it indeed justifiable to say that it is a call against nature to depend on harmful chemicals packaged as foods or drugs to survive.  if 90 percent of us ate all the fresh organic products of the earth rather than processed meals packaged and sold at high prices in various stores, imagine the low rate of health challenges we would have to face in the world today.

The fact remains that most of us are not willing to sacrifice our routine lifestyle of eating for the healthier way of living. We contemplate eating fruits at our convenient time or we depend on the general view of having fruits as desert after the main course meal or not having to bother taking them at all, it is very essential for us all to know how and when different fruits should be consumed and the correct way of consumption. This goes to say that all fruits of any sorts should be taken ON AN EMPTY STOMACH this will in turn aid the detoxification of the system, supplying you with a great deal of energy for weight loss, revitalization, regeneration of dead cells and other essential bodily functions.

Fruits are the most important or vital part of our daily consumption, emphasis on fruits been the MOST IMPORTANT FOODS to be consumed. This is not at any point negotiable and because fruits cannot be taken off the menu, it is indeed compulsory to take 3 to 5 different fruits in a day or where this is not accessible certain supplements can be taken on a timely basis (I will be glad if you could send an email to find out recommendable supplements). For instance, if one eats two slice of bread and a slice of fruit the slice of fruit is ready to be absorbed by the intestines, but it prevented from doing so because of the bread present in the system. The minute the bread comes in contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil! The fruit mixes with the putrefying of other food and produces gas hence one bloats as a result.

A lot of issues relating to various terminal sicknesses such as cancer and other general body disorder such as the early stage of the greying of hair, balding, nervous outburst, dark circles under the eye etc. can be absolutely avoided if fruits and food are eaten the proper recommended way.

Once one has mastered the right way of eating fruits, they have the secret of beauty, longevity, health, energy, happiness and a standard weight. Today as a live prove of one who has experienced tremendous changes in growth and bodily development, I can confidently say am living the Health Beneficial Lifestyle and am ever so proud of my unending results. One of my daily inscriptions since I noticed the changes my body has encountered overtime is that “no one can ever go wrong with fruit dieting”. There is so much more I have to share, it is my vision to mentor over 100 people over a span of 365 days, who will deliberately decide to live a healthier lifestyle! if you are one of those and you desire to know more about fruits to eat at different times of the day, recommended fruits to hasten the weight loss process, how to maintain a healthy glowing skin and how best to consume your fruits as your food.

Ff on IG @cherishmotivation

The healthcare of children as every physician knows is very different from that of adults, while the world sees children as miniature versions of adults, in medical practice, there is a certain complexity that is associated with the anatomy, physiology, and pathology of children that is very different from that of adults.

While the emphasis of treatment in adults is measured in the accuracy of the doses of prescribing medications that of children is measured on the precision of treatment, hence there is a big difference in the management of children who are barely 1kg apart in weight, and some children can be about the same age and weigh differently, therefore, requiring different doses of the same medication whether it be drugs, intravenous fluids or blood transfusion.

In Africa and developing countries due to the underdeveloped nature of the Healthcare system, National Health Insurance Schemes are primordial levels of development, the attainment of universal health care is far-fetched and children are the worst impacted.

Unfortunately when mothers and caregivers visit the hospitals for treatment of a particular illness and medications are prescribed and the child recovers , if the same child has similar symptoms the next month, the mother who has held on to the used packaging of the previously prescribed medications goes to a local chemist or pharmacy to repeat the same prescription for an illness which she believes has similar symptoms either to avoid the cost of Investigations, consultations and other fees which the hospital may charge.

The mother or caregiver forgets that the child has since increased in weight and so the repeating the same drugs at the previous dosage prescribed is suboptimal to the child and may result in a cascade of complications which may endanger the health of the child which may include

  1. The development of Resistant strains of viruses, bacteria, and protozoa: In these days of self-prescription of medications, there is an increasing rate of development of resistant strains of Malaria, Typhoid and other parasitic infections as a result of under-dosage, lack of completion of medications and abuse. This results in thousands of children in Africa and developing world dying from complications of easily preventable illnesses and increasing the cost of treatment, hospital admissions, morbidities, and mortalities as a result of this resistant strains of pathogens.
  2. The spread of these Resistant strains: Especially for infectious illnesses, these strains can be passed on from one child to another and can cause an epidemic of resistant bacteria and protozoa requiring a tertiary level of care and increasing exponentially the cost of treatment and the disease burden.
  3. Increasing the time lag for the access of care for the child: Most times when children start manifesting symptoms of illness, using the wrong medications can keep the pathogen in a state of rapid multiplication while the child may seem better, by the time the illness re-manifest, you are now dealing with severe forms of the illness. This is typically seen by in a notorious habit of mothers/ caregivers resulting in the use of analgesics for fever. If the offending pathogen is that causing Malaria or bacteria, the fever is a sign that the pathogen is actively multiplying and releasing toxins into the bloodstream, when analgesics and antipyretics are used, the fever abates but the microorganisms are still present and actively multiplying and by the time, the fever is back, the pathogens have multiplied tenfold, resulting in sometimes overwhelming infections which may invariably lead to the death of the child.

Any doctor practicing in the region of the developing countries will agree that the common trend in the consulting rooms is that by the time mothers and presenting with very sick children they have been on all kinds of antibiotics, anti-malaria, antipyretic which have most times being underdosed or overdosed. This potentially causes significant damage to the organs such as the liver, kidney of these children whose developing organs are still sensitive to the toxic effect of the medications.

Worse still is the fact that some medications which should in no condition be used in combination because of the potent toxicity to the children and most times seen, as well as the use of banned medications, expired drugs and medications taking at adult doses are frequently occurring theme seen in consulting rooms in developing countries

So how do we solve the problem

  1. Mothers are usually advised to be minimalist in their intervention when children are seriously ill, the goal should be that of first aid if the child is an ill endeavor to ensure that that child sees a physician as soon as possible. Mothers can engage in interventions such as tepid sponging and exposing for children with high fevers, with the goal of ensuring that a physician sees the child as soon as possible.
  2. Development of regulations involving the sale of medications without doctors’ prescriptions to prevent abuse of medications.
  3. Strengthening the National regulations on Health Care and Healthcare reforms to ensure that children have easy access to healthcare.
  4. Massive health education on the dangers of self-prescription and the effect on increasing disease burden in the society

In conclusion a concerted effort by health care practitioners, institutions, government, and the family is necessary to reduce the deaths associated with children, the developing world accounts for 70% of child mortality due to poor health-seeking behavior and health education, self-prescription to avoid costs, health care practitioner mortgaging the health of child for financial benefits in chemists and pharmacies, insensitive healthcare systems and lack of political will and government policies. All poor child mortality indices which plague the developing countries.


By – Dr. Ezie Patrick C
Founding Chair; Junior Doctors of Africa, World Medical Association


Have you ever wondered why your skin feels so dry even after thoroughly moisturizing it? You begin to notice the presence of patchy white spots and flaky dead skin cells. If this is the case, re-moisturizing is only going to save you for a few minutes. The ultimate secret to a glowing skin is exfoliation.


Exfoliation is the process of removing dead, keratinized skin cells from the outer layer of your skin. It leaves the skin feeling smoother and fresher and therefore, makes it easier for skin products like serums, oils, and lotions to be absorbed into the skin’s surface. We often tend to skip this essential step of our beauty routine forgetting that it is just as important as deep cleansing and moisturizing. Exfoliation is especially of great benefit to those with oily skin. In addition to smoothing, improving skin tone and enhancing skin’s receptiveness to oil-controlling ingredients, exfoliation helps rid oily skin of dulling skin cells to help keep skin supple and clear.


There are two main types of exfoliation: mechanical and chemical – and the method you choose should be determined by your skin type. Mechanical exfoliation uses a tool, such as a brush or sponge, or a scrub to physically remove dead skin cells while chemical exfoliation uses chemicals with an acid or enzyme-based formula such as alpha-hydroxy acid (AHA) such as glycolic acid or beta-hydroxy acid (BHA) such as salicylic acid to gently dissolve dead skin cells.

To prevent skin damage, take note of the following important tips:

  • Choose a method that suits your skin type: If you have a dry, sensitive or acne-prone skin, use a mild chemical exfoliator, as mechanical exfoliation may irritate your skin. Oily and thicker skin types can go for stronger chemical treatments or mechanical exfoliation. Avoid chemical or mechanical exfoliation if you have cuts, burns, injuries or acne breakouts.
  • Be gentle: If you decide to use a scrub or a chemical exfoliator, gently apply the product in small, circular motions. Do this for a few seconds, and then rinse off with warm water. If you use a sponge, use short light strokes.
  • Moisturize: Exfoliation can dry out the skin. Lock in moisture with your favourite moisturizer immediately after exfoliating to keep your skin soft, healthy and hydrated.
  • Do not over exfoliate: It is best to exfoliate twice a week. Over-exfoliation can damage the skin. If your pores are severely clogged or you suffer from acne breakouts, you can exfoliate up to three times a week.


  • It reveals a healthy, glowing skin:

When applying makeup over the dead skin, the surface begins to look uneven. As a result, your skin may appear flaky and patchy and even feel very rough in texture. By gently exfoliating dry skin cells, the skin will appear to feel smoother and look refreshed because it involves eliminating the old skin cells.  This will definitely also even out and improve the tone of your skin. Because exfoliating removes dead skin cells as well as dirt and makeup, it makes your skin tone brighter and all glowed up! Your face will get a nice little glow. “In addition to revealing fresh skin cells, exfoliating removes dead cells from pores, making them appear smaller,” says Rachel Nazarian, MD, a Manhattan dermatologist. Makeup also looks better, says Stalina Glot, an aesthetician at Haven Spa in New York City. “It’s like sanding a wall before you paint.” The other major perk of exfoliation is: “Removing the buildup enhances your skin’s ability to absorb everything else, from acne medicine to anti-aging serum,” Dr. Nazarian stated.

  • It reduces acne and breakouts:

Exfoliating helps to manage breakouts and acne. Many of us understand the importance of cleansing our skin with anti-breakout products but underestimate exfoliation. It helps unclog your pores and keep your skin clean, which in turn prevents you from getting acne. This is because clogged pores trap body oils under the surface of the skin, which leads to acne breakouts. A deep exfoliation will help unclog your pores from excess oil. It is important to consider that breakouts and acne are not only caused by external factors such as makeup and dirt. Therefore, if the excess oil and dirt is removed from the root of the cause, the number of breakouts will most likely reduce. A number of other factors can also cause acne problems. For instance, hormones are often major determinants of the health of the skin. Unhealthy diet, as well as stress, can also cause an increase in acne and breakouts which can be really unappealing. Regular healthy eating and detoxification can help in eliminating acne.

  • Exfoliation fights the aging process:

Exfoliating gives you a more radiant, youthful look. Old skin cells tend to exaggerate the appearance of lines and wrinkles. Although, the skin naturally sheds dead cells (a process known as desquamation), its ability to do it slows down as we get older. Exfoliating can aid the process and hide some of the evidence that we are getting older. Also, when you apply makeup over dead skin cells, the makeup will not blend into the surface of the skin properly. It will only sit on top and appear in layers. By removing dead skin cells, wrinkles and lines are less-exaggerated. Exfoliating combats or at least hides it for a longer period. Help your skin age more gracefully by exfoliating on a regular basis.

  • Allows for better absorption of skin care products:

Spending a lot of money on expensive skin care products and not benefiting from them can be really upsetting. We all have experienced this at some point in our beautiful journey. This is because we have layers of dead skin piled up. If the pores are clogged, your skincare products will not be able to successfully penetrate the deeper layers of your skin and provide your skin with the much-needed nourishment.

Without exfoliation, all other steps in your beauty and skincare routine will not be as effective as they ought to be. Don’t forget to exfoliate!


By Adebola ADUWO
(Bsc. Human Physiology)




Sleep is imperative for every human, especially for women. So what do you think will happen when disorders like insomnia, sleep apnea or recent ones like tight schedule cause you to lose sleep? Well, the implication is very simple; it affects your healthy life, particularly your heart.

The importance of sleep can never be overemphasized, the 8-hour sentence in a useless void, the research is pretty clear on this point: sleep is sacrosanct for healthy living. It helps the brain, mood, keeps you sharp, strengthens your immune system, fights inflammation, and keeps your heart and blood vessels in tip-top shape.

Shelby Freedman Harris, PsyD, Director of behavioral sleep medicine at Montefiore Medical Centers Sleep-Wake Disorders Center in New York City asserted that, “When you’re sleeping you’re regulating hormone levels, you’re regulating insulin levels, your blood pressure is being kept under control, there are a lot of things going on, and if you’re not getting enough sleep you’re throwing these things out of whack. While you are sleeping, the body repair damaged tissue, produces crucial hormones, and strengthens the brain a process called consolidation, which helps you perform a new skill better after sleeping than you would if you spent an equivalent amount of time awake.

Virend K. Somers, MD, a professor of medicine and cardiovascular diseases at the Mayo Clinic in Rochester, Minn., who also studied sleep and heart health stated that “It’s a way for the body to integrate everything that happened over the past waking day and to kind of prepare for the next day.”

A Healthy heart requires good sleep
Women who get less than six hours of sleep a night, as well as ones who don’t spend enough time in the deepest stages of sleep, are at higher risk of heart attacks and strokes than those who get at least seven hours.

A study in Japanese factory workers in 2011 found those who slept less than six hours a night had a five-fold increased heart attack risk over a 14-year span compared with those who logged between 7 and 8 hours a night. Another published in 2011 found that healthy women from 65 and above with normal blood pressure were nearly twice as likely to develop hypertension during the study if they spent less time in the deepest sleep stage (known as slow-wave sleep) compared with those who spent the most time deeply asleep.

There’s also some limited evidence that short-term sleep deprivation may be harmful to those with heart problems. In 2012, Swedish researchers reported that hospital admissions for heart attacks increased by about 4% in the week after the spring transition to daylight saving time compared to other weeks. This is when we “spring forward” and set our clocks an hour ahead, meaning many of us to lose an hour of sleep.

Charles Czeisler, MD, the Baldino; Professor of Sleep Medicine at Harvard Medical School in Boston on sleep apnea stated “It’s as if somebody’s choking you, so your heart rate goes up, your blood pressure goes up, and instead of having a daily cycle in which everything slows down at night, instead everything is higher during the night. Over time, even your daytime blood pressure is higher.” In fact, he adds, many experts think sleep apnea may account for one-third of all cases of high blood pressure among adults.

When you feel you have not rested enough during the day and your bed partner says you snore, you should ask your doctor about sleep apnea. According to Dr. Somers “There is enough evidence out there suggesting that sleep apnea is bad that people need to take it seriously.”

Shelby Freedman Harris stated that women with less severe sleep apnea may be able to get their symptoms under control by just adopting strategies that prevent them from sleeping on their back, for example sewing a tennis ball into the front pocket of a T-shirt and wearing it backward. There are even shirts that you can buy with built-in padding to prevent back sleeping.

For more severe cases, a device can help prevent the lower jaw from falling backward into the airway, Dr. Somers says, or a face mask that delivers pressurized air into the nose (called continuous positive airway pressure, or CPAP) can keep the airway open at night.

Can less sleep make you fat?
Research has suggested that a lack of sleep could be contributing to problems like diabetes and weight gain- both serious health concerns. Some studies have linked shorter sleep to a greater likelihood of obesity, but whether or not sleeping less is a cause or effect of obesity remains unclear.

It is common knowledge that sleep deprivation reduces sensitivity to insulin, the key blood-sugar-regulating hormone while making it harder to metabolize blood sugar properly. Short sleep also boosts levels of hormones that make us hungry, while reducing secretion of the hormones that help us feel full. So it makes sense that being starved for sleep could lead to weight gain even if only for the fact that being awake longer gives you more time to eat.

Dr. Czeisler asserted that women who sleep less but eat more, their blood sugar goes higher and they are more resistant to the effect of insulin than if they ate the same cookie after a good night’s sleep, says. “If you are on a diet to lose weight and you’re sleeping five to six hours a night, 75% of the weight you lose will be lean body mass.”

That means just 25% of the weight you’re losing is fat, he added; when people sleep enough, fat accounts for 50% of weight loss.

Freedman Harris stated, “A lot of women who don’t get enough sleep often say they have trouble losing weight, or they have this slow weight gain.”  Often, she further stated, women who start getting treatment for sleep apnea to find that once they are sleeping better, it is easier for them to lose weight and losing weight may help lessen sleep apnea symptoms. “You don’t have to be overweight to have sleep apnea, but if you are, sometimes losing at least 10% of your body weight can reduce the severity of your sleep apnea.”

Ways to get a sufficient night’s sleep
Once you are in bed, prepared for a healthy seven or eight hours and then stare at the clock for four of them. Is all lost? If you have trouble sleeping for a few days here and there, taking steps to improve your sleep should get you back on track. And you can be assured that you have plenty of company. According to the National Sleep Foundations, 2011 Sleep in America Poll, 60% of U.S adults say they have sleep problems every night or almost every night.

Any woman who finds out that she is having sleeping problems should, first of all, take a careful look at her sleep hygiene, asserted Dr. Harris. This means organizing your surroundings and activities to promote sleep as bedtime approaches. Skip caffeine after noon, she advises (and do not forget that diet soda, herbal teas, and chocolate can contain caffeine too). Avoid alcohol or heavy meals within three hours of bedtime. “Exercise is great for sleep, especially falling asleep,” she added. You’ll get the most benefit by working out five to six hours for bedtime. A hot shower or bath about an hour and a half before bedtime can also be helpful.

Photo Source: Healthline

 “If you cannot sleep, get out of bed, go somewhere else, do something quiet, calm and relaxing, go back to bed when you are sleepy again.” Go to bed and wake up at the same time within a half hour every day.

Dr. Somers warned against making your Facebook, I-phone, or TV your final destination of the evening. Using these devices for communication is clearly eating into our sleep time, says. “People are spending more time being connected than sleeping.” Texting friends, playing computer games, or just watching TV stimulates our brains and bodies at a time when we should be winding down, and the extra light we expose ourselves to when we peer at a screen could be throwing off our body clocks.

This is because when it gets dark, our bodies release a hormone called melatonin that helps make us sleepy, and pre-bedtime bright light exposure especially exposure to the blue light emitted by screens large and small weakens melatonin release. “I have heard a lot of patients say, I’m just watching YouTube videos on my I-Phone at night.” “It might be calming, but it’s actually doing something to the melatonin in your brain. I usually tell people to cut off screen time an hour before going to bed.”

Women with long-standing, chronic insomnia need more than a sleep hygiene tune-up. A few sessions of cognitive behavioral therapy (CBT), a type of counseling designed to help people change the way they think about challenging situations like insomnia and respond more positively to them, can be helpful. Four to eight sessions are usually enough.

Virend Somers stated, “In the sleep field we actually recommend that patients do that first because it’s short-term and it’s better than getting hooked on a pill.” However, if CBT doesn’t help, medications may be necessary. “They have a place certainly, but they need to be used carefully and thoughtfully.”

“The best way to be sure that you are sleeping enough is to wake up spontaneously without the use of an alarm clock and to feel rested when you wake up. If those things happen and you are not feeling sleepy during the day, then you’re probably sleeping enough.”

Getting enough sleep plays an important role in good health and well-being throughout your life. Proper quality sleeps at the right times can help protect your mental health, physical health, quality of life, and safety.

Emekpo Charles.

There are usually many questions that come to mind when planning how to exercise during pregnancy. In this instance, I am referring to physical exercise that is, the bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some of the common discomforts and even help prepare your body for labor and delivery.

 Exercise during pregnancy is considered a basic health routine as health care providers will have you continue with exercise you are involved in or start you on an exercise regimen if you are not active at all. Exercise is usually helpful for both you and your baby.

Is exercise during pregnancy safe?

Before you begin exercising, remember it is important to talk to your healthcare provider, overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.

Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing.

If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.

Too much exercise can be a problem. Similarly, strenuous exercise can introduce risks. It is always important to put safety and health first. This is true whether you are pregnant or not. However, during pregnancy your exercise has effects on more than just one person, this is why caution should be the watchword.

A note of caution here, this is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. However, as earlier stated the general rule for a pregnant woman is to consult with her health care provider before starting any new exercise routine.

Here are some of the benefits from exercise during pregnancy you may experience:

  •    Helps reduce back pain, constipation, bloating, and swelling
  •    May help prevent or treat gestational diabetes
  •    Exercise could improve your posture before and after childbirth
  •    Promotes muscle tone, strength, and endurance
  •    Helps you sleep better
  •    Regular activity also helps you keep fit and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born

If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.

You will probably want to avoid these types of exercises during pregnancy:

  •    Activities where falling is more likely
  •    Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
  •    Activities that require extensive jumping, hopping, skipping, or bouncing
  •    Bouncing while stretching
  •    Waist twisting movements while standing
  •    Intense bursts of exercise followed by long periods of no activity
  •    Exercise in hot, humid weather
  •    Do not hold your breath for an extended period of time
  •    Do not exercise to the point of exhaustion

       Some basic tips or guidelines on exercise during pregnancy:

  •    Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra.
  •    Choose well-fitting shoes that are designed for the type of exercise you are doing.
  •    Exercise on a flat, level surface to prevent injury.
  •    Eat enough healthy calories to meet the needs of your pregnancy, as well as, your exercise program.
  •    Finish eating at least one hour before exercising.
  •    Drink plenty of water before, during and after your workout.
  •    After doing floor exercises, get up slowly and gradually to prevent dizziness.


Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder-width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees…

 Physical exercise is good, especially during pregnancy. It is always important to put safety and health first. Above all, it is advisable to check with your healthcare provider before, during and possibly after exercise, whether you are pregnant or not.

Compiled using information from;

Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc.

Chronic stress about money can affect your health. But you can find ways to overcome your financial stress and improve your well-being. Although your rising credit card debt, missed mortgage payment, or unpaid medical bills may not seem like they’re directly linked to your physical health, financial problems can affect more than just your credit score.

According to the Stress in America survey published in November 2017 by the American Psychological Association, 62 percent of Americans report being stressed about money — and that stress could put them at a higher risk for lower-quality health.

  • How Does Your Income Affect Your Health?

Researchers have long known that money worries contribute to health worries. Financial stresses have been linked to migraine, cardiovascular disease, absences from work, insomnia, and more. It’s well documented, also, that financial stresses can negatively affect mental health, and contribute to depression and other mood disorders, according to an article published in August 2013 in the journal Social Science & Medicine. “It physically hurts to be economically insecure,” write the authors of a study on the effects of financial instability on the body. Their research, published in April 2016 in the journal Psychological Science, found that those with unstable finances reported higher levels of physical pain. In a study published in the journal Diabetes Care, Finnish researchers found that people who reported stressful work or money-related events had an increased risk for having metabolic syndrome, a group of conditions that puts you at risk for heart disease, diabetes, and stroke. And the risk was increased if people reported several episodes of stressful money-related events.

“Financial stress can be one of the most difficult kinds of stresses, particularly because people can adopt unhealthy coping mechanisms as a result,” says Nancy Molitor, Ph.D., clinical assistant professor of psychology and behavioral sciences at the Northwestern University Feinberg School of Medicine in Chicago. Your finances and the amount of stress you feel as a result can cause you to engage in a variety of unhealthy behaviors, from overeating to smoking to experiencing feelings of hopelessness and depression.  According to a 2014 American Psychological Association survey, 33 percent of Americans reported eating unhealthy foods or eating too much to deal with stress. In the 2017 survey, another 45 percent reported lying awake at night at least once a month.

  • Money Worries Can Take Over Your Mind

Financial stress not only affects one’s ability to function and avoid bad habits, it also affects a person’s ability to think clearly. In a study published in August 2013 in the journal Science, researchers asked shoppers to fill out questionnaires that gave the test-taker a scenario regarding a large and small car repair bill. The researchers tested the subjects’ thinking ability through measuring cognitive control and abstract thinking, and they found that the lower-income subjects, when faced with the large repair bill, performed much worse on the tests. “The most valuable lesson from our studies is that juggling the everyday challenges of poverty imposes substantial demands on cognitive capacity, leaving ’less mind‘ for other tasks, and plans, and successes,” says the author of the study, Eldar Shafir, PhD, Class of 1987 professor of behavioral science and public policy at the Woodrow Wilson School of Public and International Affairs at Princeton University in New Jersey.

“What’s so important about these findings is that they show the diminished performance that comes with poverty to be not a characteristic of poor people, but a fact about anybody who finds him or herself in contexts of poverty,” he says. These findings suggest that your physical and mental health can directly benefit from having healthy finances.                                            “There’s definitely hope — most people in their lives have periods of financial stress, and everybody’s had these things happen,” Dr. Molitor says. “What makes it worse is to do nothing. Don’t panic. Take a step back, breathe, make a plan, and ask for help when needed.”

  • Molitor recommends taking the following four steps to overcoming financial stress:
  1. Assess your current situation. What spending steps got you to this point? Most often, there are several occurrences leading up to the event. This is not to cause increased guilt but instead helps to identify behaviors that can be changed to improve your future.
  2. Identify your relationship with money. If you have a partner, discuss your relationship with money. This could be part of a search for comfort, luxury, love, power, or something else. Identifying your deeper relationship with money and recognizing that it does not guarantee happiness or security can allow you to move forward.
  3. Ask for help. A trusted friend, financial advisor, senior center, church, community agency, or even your bank can be useful resources for those in financial need.
  4. Make a budget and follow it. While just thinking about the B-word can be stressful, Molitor says that a budget can often be empowering. The most important thing is to make it a realistic budget. Just as it took time to get to this point, it will take time to get out of it. But that doesn’t mean you should stop trying. “It’s the start of a whole new relationship with money,” Molitor says.

SOURCE: Everydayhealth
By Rachel Nall, RN
Medically Reviewed by Robert Jasmer, MD