Essential Baby Health Tips Every Parent Should Know

Having a new baby for first-time parents can be nerve-wracking. Here are some essential baby health tips to ease your journey and create a safe environment for your little one.  Nutrition and Feeding Feeding your little one is like laying the foundation for their growth and happiness. It’s one of the essential baby health tips that could help you. Understanding what they need and keeping it healthy makes the journey more exciting.  Breastfeeding Breastfeeding is like a superfood for babies. Most infants still breastfeed when they reach six months because it contains nutrients and antibodies that help them grow healthy and strong. It’s not just food for the little ones — moms benefit too.  Breastfeeding aids in quicker recovery after childbirth, reducing bleeding and shrinking the uterus back to its standard size. Moms who breastfeed have a lower risk of certain cancers like breast and ovarian cancer, giving them extra health protection in the long run. It’s also a heartwarming experience that builds a strong bond between moms and their babies.  How to Breastfeed Your Baby Proper breastfeeding techniques involve mastering two key elements: latching and positioning. Look for signs of hunger, like rooting or sucking on hands.  Pay attention to their sucking patterns to gauge when they’re satisfied. Place pillows under your arms or behind your back to maintain a comfortable posture during breastfeeding. This helps prevent back and neck strain. Latching Encourage the baby to open their mouth wide before bringing them to the breast. A wide latch helps the baby take in more breast tissue, making breastfeeding more comfortable and practical.  Positioning Whether it’s the cradle hold, cross-handle hold, football hold or side-lying position, choose one that suits both you and the baby. Experiment to find what feels more comfortable. Ensure the baby’s body is facing yours, with their nose in line with your nipples. This helps them latch on more easily and facilitates swallowing. Formula Feeding Many moms opt for formula feeding and it’s a perfectly excellent choice. Bottle feeding is a chance for bonding. Hold your baby close, make eye contact and enjoy these special times together. Newborns typically feed every 2-3 hours but every baby is unique. They usually have their timetable.  Your baby will tell you when they’ve had enough or want more. Newborns usually consume about 2-3 ounces per feeding but this varies. Watch for those adorable signs like turning away or eagerly reaching for the bottle.   Safe Formula Storage and Handling These guidelines are general and individual babies may have different needs. Consult with your pediatrician. Formula preparation area: Ensure a clean and sanitized environment for formula preparation.  Water quality: If using powdered formula, use boiled and cooled water. For liquid concentrate or ready-to-feed formula, follow the manufacturer’s instructions. Formula concentration: Measure it accurately. Too concentrated or diluted formula can affect your baby’s nutrition.  Storage of prepared formula: Store pre-prepared formula in the refrigerator for up to 24 hours and warm refrigerated formula by placing the bottles in warm water. Avoid using a microwave to prevent uneven heating. Throw away any formula left in the bottle after a feeding to avoid bacterial growth. Sterilizing equipment: Regularly sterilize bottles, nipples and other feeding equipment, especially for newborns Starting Solid Foods Starting solid foods is a big step for your baby, recommended around six months. Look for signs like sitting with support, interest in your food and tongue control. Here are some first foods you can prepare that are easy to make: Rice or oat baby cereal: Mix with milk or formula until smooth. Pureed fruits: Bananas, avocado or peaches. Peel, mash or blend until smooth — no added sweeteners. Pureed vegetables: Sweet potatoes, carrots or peas. Steam or boil, then mash or blend — no salt or seasonings.  Mashed or pureed protein: Chicken, turkey or lentils. Cook thoroughly, mash or blend with a bit of water or milk. Full-fat plain yogurt: Serve as is. Choose full-fat options for healthy fats. Soft cooked egg yolk: Hard-boil eggs, remo e yolk, mash or chop finely.  Avoid honey due to the risk of infant botulism. Try one new food at a time to watch for allergies. Begin with smooth purees and gradually move to lumpier textures. Baby Hygiene One of the best baby health tips for baby hygiene is choosing fragrance-free baby soap and shampoo. Use lukewarm water around 37°C and test with your elbow to ensure it’s not too hot.  Clean your baby’s body and hair gently, avoiding the eyes. Use a soft washcloth.  Keep baby dry by changing diapers regularly. Use fragrance-free. Alcohol-free baby wipes or clean with water. Give some diaper-free time to let the skin breathe.  Create routines for you and your baby. Have a to-do list for activities or playtime with your baby that you want to try and follow daily, even on days you may not feel like it. Pick breathable, soft cotton clothes. Dress your baby in loose clothes to avoid skin friction. Keep the room comfy to prevent skin irritation. Immunization Getting vaccines on time is super essential for your child’s health. Vaccines protect them and everyone around them from serious diseases, creating a shield against infections. Common vaccines and benefits are: DTaP (Diphtheria, Tetanus, Pertussis): Keeps away dangerous respiratory infections. MMR (Measles, Mumps, Rubella): Blocks three contagious diseases. Hepatitis B: Guards against liver infections.  Hib (Haemophilus influenzae type b): Stops severe infections like meningitis.  Polio: Protects from poliovirus, preventing paralysis.  Varicella (Chickenpox): Shields against a very contagious virus. Vaccines are tested and safe. They are scheduled to keep the immune system balanced.  Safe Sleep Practices Following these guidelines creates a safe sleep environment for your baby, promotes healthy sleep and reduces the risk of sleep-related accidents. Always consult with your pediatrician for personalized advice on safe sleep practices. Back to sleep: Always place your baby on their back to sleep, whether it’s naptime or bedtime. This reduces the risk of sudden infant death syndrome (SIDS). Firm mattress: Use a firm mattress with a fitted sheet for your baby’s sleep surface. Avoid soft bedding, pillows or stuffed animals in the crib. Separate sleep space: Use a separate sleep space designed for infants, like a crib or bassinet. Avoid co-sleeping, as it poses risks. Room sharing: Place your baby’s sleep area in your room for the first six months. Ideally, it should be within arm’s reach but in their sleep space. Avoid overheating: Dress your baby in lightweight clothing and keep the room comfortable to prevent overheating.  Pacifiers: Consider offering a pacifier during naps and bedtime. Research suggests it may reduce the risk of SIDS.  Tummy time: Encourage tummy time during awake hours to help develop strong neck and shoulder muscles. Basic Baby Health Tips These essential baby health tips offer a roadmap for parents to care for their little ones. Trust your instincts, seek professional advice and enjoy the journey of parenthood.

Imagine you’re out for a run and you’ve finally hit your stride when suddenly feel a sharp pain in your leg that stops you in your tracks. Or maybe it’s a gradual soreness that won’t go away. Unfortunately, many runners don’t have to imagine this scenario — calf injuries are one of the most common obstacles for athletes of all ages. Whether you’re currently dealing with an injury or trying to avoid one, being aware of common calf injuries, treatments and preventive measures is key. Why Do Runners Get Calf Injuries? The legs are clearly a runner’s most powerful tools, providing strength, speed and endurance for professional and amateur athletes alike. There are several causes for all types of calf injuries: Overuse: While you might be eager to hit the track or trail every day, running too much can lead to overuse injuries.  Increasing mileage too quickly: One of the most common mistakes runners make is increasing their weekly mileage too fast. While you might feel fine on the surface, you need time to adjust to the stress of running longer distances. Ramping up too quickly can lead to problems. Inadequate rest: Your body needs time to rest and heal between activities. If you’re running too much or not sleeping enough, your calves and other muscles could pay the price. Poor technique or form: Everyone’s form and gait vary slightly. However, poor posture, over-extended strides, bending at the waist and heel-striking are examples of poor form that can put too much pressure on your calves and cause injuries. Improper footwear: While running doesn’t require a lot of equipment, that means the gear you use is all the more important. If you have the wrong footwear, you could be more susceptible to foot, ankle and calf injuries that impact your ability to run. Muscle imbalances: Focusing on one muscle group over another can lead to muscle imbalances, which alter your stride or weaken your form. Common Types of Calf Injuries Not all calf injuries are the same. In fact, there are many different issues caused by running that can affect your calves. The most common calf injuries include: Tears and strains: A tear in the gastrocnemius or soleus muscle is a sudden, sharp pain in the calf that occurs mid-movement. These tears and strains can take anywhere from days to several weeks or months to fully heal. Achilles tendonitis: The Achilles tendon is the largest tendon in the human body and connects the calf to the ankle. Tendonitis occurs when it becomes inflamed, often due to overuse after increasing mileage or workout intensity. Shin splints: Two words that strike fear into any runner, shin splints are an overuse injury that manifests as pain in the shinbone. The stress can also affect your calves. Other injuries: Running involves your whole body, which is an interconnected system. Missteps or injuries in other parts of your body, such as the ankles, feet, knees and hips, can impact your legs and calves. Preventing Calf Injuries Caused by Running Whether you’ve experienced calf injuries in the past or you’re worried about developing one, you can take preventive steps.  Stretching: Taking a few minutes to stretch before or after a run is a good way to loosen up. Don’t push yourself too hard — just warm up your muscles to prepare for a good workout. You can foam-roll your calves after a run to lessen soreness and reduce injury risk. Proper warmups and cooldowns: You need to prepare your body for an intense workout with adequate warmup and cooldown periods. Start every run with a few minutes of light jogging. At the end of your run, slow down and try some dynamic stretches, like jumping jacks or lunges. Increase mileage gradually: If you’re trying to increase your monthly mileage, take it slow. A good rule of thumb is to boost your miles by no more than 10%-15% each week. Use the right footwear: While you don’t need to spend a fortune on new shoes, investing in proper sneakers can provide the support you need to avoid  Incorporate crosstraining: While you might prefer the track over the gym, adding a few strength training exercises to your workout routine can help prevent calf injuries. Building up your leg muscles and other parts of your body is a net benefit. Tips for Dealing With Injured Calves If you’ve suffered any kind of calf injury that interrupts your running routine, you should seek medical attention and professional guidance. Physicians, physical therapists and athletic trainers can provide expert advice, tailored to your needs, that gets you on the road to recovery. Returning to running after an injury is a gradual process. Additional tips for healing include the following: Adequate rest: While you might be eager to get back on your feet, all different types of calf injuries require time to heal. Rushing back to your regular pace could worsen your pain or reinjure the leg. Make sure you spend enough time resting to recover properly. Low-impact activities: Once you’re not feeling pain in your injured calf, consider exploring low-impact exercises to ease back into movement. Walking, cycling, swimming and yoga are gentler yet strengthening workouts that aren’t as hard on your body as running. You can keep up your fitness without risking reinjuries immediately. Stretching and flexibility exercises: If you don’t have a regular stretching routine or yoga practice, now could be a great time to start. These workouts loosen up your muscles and prepare them for higher-intensity activities like running. Avoid Injured Calves From Running A runner’s legs are the most powerful tool in their arsenal. Minor setbacks are often unavoidable on your fitness journey, but you can take steps to prevent serious injuries. From finding supportive footwear and stretching before every run to practicing the proper form while you’re on the track or trail, keeping your calves strong is in your best interest. If you do experience an injury, be patient and give yourself enough time to heal — you’ll be back on your feet in no time.

Could the "a" in Vitamin A stand for "amazing?" Vitamin A tends to get overlooked when it comes to dietary nutrients and minerals despite being crucial for your health. In fact, a vitamin A deficiency may induce a long list of ailments.  Your body lets you know when you must boost your vitamin levels for healthier living — the signs are pretty easy to read. So, how can you tell if you're deficient? Better yet, what can you do to balance your vitamin A levels to feel your best? Here's an overview of everything you need to know about vitamin A and overcoming a deficiency. What Is Vitamin A? Vitamin A is somewhat of an underdog nutrient but contains superpowers for excellent health. It helps stimulate white blood cell activity and promotes bone strengthening, cell growth and tissue regeneration.  This vitamin contains retinol and carotenoids — such as beta-carotene and alpha-carotene — which convert to retinol. It occurs naturally in various plant-based foods, animal products and fortified foods.  Vitamin A intake is listed on nutrition labels as international units (IU). The current Recommended Dietary Allowance of vitamin A for adult men over 19 is 900 micrograms (mcg) daily — or 3,000 IU— while women should have 700 mcg — or 2,333 IU. At most, a person should consume no more than 3,000 mcg before they face adverse health effects. Studies indicate vitamin A can prevent serious conditions, such as cognitive decline, age-related macular degeneration and various cancers. Women with late-stage breast cancers often have lower concentrations of vitamin A — this correlates with the antioxidative properties found in the vitamin.  When it comes to vision, 20 million Americans have age-related macular degeneration, which is the leading cause of vision loss in older adults. The science suggests you can prevent the disease by boosting your consumption of vitamin A.  Signs of a Vitamin A Deficiency Are you wondering whether or not you have a vitamin A deficiency? Having your doctor refer you for bloodwork is the surest way to know. However, your body could be showing you these six other signs of low vitamin A.  Poor Eyesight If anyone has ever told you to eat more carrots for healthier eyes, it's because of the high concentration of vitamin A. Deficiencies in vitamin A usually lead to poor eyesight, particularly at night.  According to the World Health Organization, 250,000–500,000 children with vitamin A deficiencies go blind annually — about 50% die due to poor eyesight within 12 months. This type of deficiency is most prevalent in developing nations, highlighting the importance of gaining access to better nutrition. Does this mean eating a bag of carrots daily will eliminate the need for glasses or contact lenses? No, but it can improve eyesight overall.  Weakened Immunity Are you suffering from regular colds and infections? Your vitamin A levels could be low. Vitamin A deficiencies usually result in a weakened immune system.  Various studies show vitamin A is critical for boosting healthy bacteria in the gut microbiome and immune organ functioning. For example, your vitamin A levels impact cell integrity, cytokinesis, antigens and antioxidative activity.  Infertility A vitamin A deficiency could be the root cause of infertility. According to registered dietician Pam Shoenfeld, vitamin A increases cervical mucus production and adds moisture to the fallopian tubes, making it easier for sperm to travel.  For instance, consider women with endometriosis. About 50% of infertility cases are women with endometriosis. Yet, those with endometriosis tend to have much lower amounts of vitamins A, C and E, and copper and zinc in their bodies. It's no wonder infertility rates are so high among this population.  Dry Skin As a fat-soluble micronutrient, vitamin A is critical for healthy skin. Those with deficiencies may experience dry, flaky, scaly, rough and patchy skin textures on their arms and legs. Often, dermatologists prescribe topical retinol — vitamin A — to patients with skin issues, including those with an aging appearance and fine lines. Retinol stimulates collagen fibers, increases elasticity and reduces inflammation to improve skin structure.  Hair Loss Retinol balances hair follicle stem cells, improving the hair cycle. Without it, your vitamin A deficiency could lead to hair loss or thinning strands. Retinol moves through the bloodstream, binding to protein 4 and transthyretin, which transport proteins from the thyroid gland and the liver. When the retinol reaches its targeted tissues, it attaches to the necessary proteins, reducing the sebum build-up and promoting hair growth. Slow Wound Healing Those who have undergone surgery may be given a cocktail of essential nutrients and vitamins. This is because vitamin A deficiencies, in particular, can actually hinder wound healing.  Vitamin A is critical for tissue repair, such as cell regeneration and growth. It also has anti-inflammatory effects on wounds. Like its benefits for skin care, vitamin A increases collagen production and skin elasticity during healing.  Ways to Boost Your Vitamin A Although vitamin A deficiencies are more common throughout developing countries, you may still struggle with malabsorption regardless of where you're from. Fortunately, certain foods are higher in vitamin A than others, such as the following: Sweet potatoes Carrots Mangos Cantaloupe Leafy green vegetables — kale, spinach and broccoli Sweet red peppers Herring Pumpkin Tomatoes Milk Eggs You can incorporate many of these ingredients into your daily diet with salads, smoothies and side dishes to regular entrees. Likewise, vitamin A supplements are always available if you have difficulty upping your vitamin A through food.  Food for Thought: Vitamin A for Better Health If you have a vitamin A deficiency, you should increase your intake through vitamin A-rich foods and supplements. Balancing your levels will improve your feelings and appearance by boosting retinol in your bloodstream.  Whether you want to improve your skin, enhance your eyesight or conceive successfully, vitamin A could be the answer. Ask your doctor to run bloodwork to check your levels or pay attention to the signs of a deficiency. Correcting your body's intake may be the missing link to solving all your health-related problems.

It’s easy to advise someone to extend self-compassion to themselves. However, when it comes to the topic of how to forgive yourself, the matter seems infinitely more complex. But the truth is that you also deserve grace and understanding from yourself. The Struggles Behind Self-Forgiveness It is imperative for a person to forgive themselves to move forward, but it’s natural for the process to come with plenty of resistance. A person may feel too much guilt from the gravity of their past mistakes. They may also have an underlying lack of self-worth, as they don’t think they are worth absolving of their previous transgressions. As a result of skipping self-forgiveness, you endanger different aspects of your health. For instance: Mental health: Refusing to forgive yourself can agitate your mind as you spiral into looking at the past. This increases your stress levels and can put you at risk of developing depression and anxiety. Emotional health: When it comes to matters of the heart, denying yourself self-forgiveness can cause personal turmoil. Developing a positive attitude or healthy relationship can be quite difficult. Physical health: Compromising your mental and emotional health can also affect your physical well-being. Spending restless nights pondering about your past can lead to chronic stress. This increases your blood pressure and results in even less sleep. Steps on Forgiving Yourself Every person’s journey for self-forgiveness is different, as they can cope with their past in many different ways. However, it’s an essential mental exploration to break the cycle of guilt you experience. Here’s a general outline of how you can start the process. 1. Recount What Has Happened A good stepping stone to forgiving yourself for your mistakes is to recount the past. Being able to recall the events after time passes lets you view things with a more objective point of view. Assess the previous situations and the choices that keep you up. There are plenty of ways you can contemplate your past. For instance, try to meditate alone or journal about what happened. You can also talk to someone if you would prefer to have the support of a loved one. A survey finds that 53% of Americans aged 18 to 29 talk to their spouse when they have a personal problem. About 16% turn to a friend. 2. Unpack Your Emotions While you may initially feel more objective about what happened, it’s natural to feel more emotional midway. Personal experiences can draw many thoughts and feelings out and it’s important to let everything out into the open. Many people do not forgive themselves because they ignore or bury their feelings. But when you’re ready, bring up the fear, grief and regrets that you have been carrying. And learn why you have been feeling that way. 3. Pinpoint Your Pain What exactly can you not forgive yourself for? Asking this powerful question can pinpoint your primary source of pain. This progresses you further in the self-forgiveness process. Focus on why and how you hold that part of your past against you. Dive deeper and identify why you handled things the way you did, too. Knowing your circumstances and your decisions can at least help you come to terms with why your past went the way it did. 4. Make Amends in the Present When you pinpoint the main reason why you can’t forgive yourself for a mistake, you may see the situation connected to a certain person or group. At this stage, try to make amends where you can. Take responsibility by apologizing to someone or making a donation. While you may not fully repair the repercussions of your past, it can bring you more insight into the outcomes of your mistakes. Atoning for what you can also put you more at ease, making self-forgiveness seem more attainable. 5. Practice Self-Compassion The reason why you feel remorseful about your past is because your morals and core character have changed. In the past, you had settled with that experience. Now, you want to turn back time and do things differently because you know it was wrong. In the same way you would extend compassion to a remorseful friend, give yourself that humanity and kindness. Be empathetic and know that you could have done better. No one knows how things will turn out and you did the best you could. 6. Shift Your Mindset Not forgiving yourself can build up plenty of self-hatred. While in the process of self-forgiveness, try to shift your mindset. Rather than criticizing yourself for your past, look at it as an opportunity for growth. The past can no longer be changed, but there are a variety of ways that you can make the present better than before. 7. Know What You Can Do Better People forgive themselves more easily when they know they won’t repeat the same mistake. And like Maya Angelou once said, “Do the best you can until you know better. Then, when you know better, do better.”  Build an action plan to let go of your past and build on the future. If leaving those former events behind feels wrong, simply move forward from your past self and learn from past experiences. For instance, if you deeply regret losing a friend because you didn’t listen to them, ensure future relationships won’t have the same problem. Be more attentive and understanding. 8. Give Yourself Time The timeline of when you forgive yourself can be shorter or longer than another person’s. There are also instances where you go back to feeling regretful even after releasing your self-resentment. Dedicate as much time as you need to reflect and forgive yourself again. It’s a constant and repetitive process, but you can progress because of it. Forgive and Move Forward Forgive and forget is a common sentiment, but dealing with yourself can be challenging. A good compromise to make with yourself is to forgive and move forward. Go through the above steps and take it as a chance to improve yourself.

Bananas are a popular nutritious fruit with several varieties and versatile uses. You can turn it into a smoothie or a shake and make it into a cake — you’ll never run out of ideas to create something delicious out of these popular tropical fruits. If you’re trying to lose weight, you might wonder whether you should include or skip them in your diet. Learn more about their nutritional profile, the number of calories in a banana and the benefits to health, including weight loss.  How Many Varieties of Bananas Are There? Bananas grow around the world, having over 1,000 varieties and are further subdivided into 50 groups. These fruits also vary in size, shape, color and uses. Some can be eaten raw, while others — like plantain — are usually cooked and enjoyed in savory dishes. Bananas pack potassium and dietary fiber, but some varieties may include minerals and vitamins that differ from others. Therefore, there may be benefits from choosing the best kind of banana to include in your diet. These healthful gems are also cheap and widely available compared to other fruits, which makes them a cost-effective alternative for a wholesome snack or dessert.  What Are the Nutrients in Bananas? These yellow, green, red or purple fruits are loaded with combined nutritional goodness you may not find in other plant sources. Potassium is almost synonymous with bananas, making them a go-to for increasing this nutrient level in the body. They're also fiber-rich, which helps the body in many ways. But the most commonly asked nutritional question is, "How many calories does one banana have?"  If you’ve been trying to lose some pounds, you might have excluded them from your options because they get a bad reputation among people with weight loss goals. But don’t let the calories in a banana stop you from eating as this fruit makes up several times for its nutrient-dense quality.  A small banana about 6 inches to 8 inches long, weighing around 101 grams, contains the following: Calories: 89 Water: 75% Carbohydrates: 23 grams Protein: 1.1 grams Sugar: 12.3 grams Fiber: 2.6 grams Fat: 0.3 grams Potassium: 362 milligrams The carbs, calories and other nutritional content vary mainly on the size. Larger or longer fruits have higher calories and more protein and sugar.  Are Bananas OK for Weight Loss? Unlike other fruits, the calories in a banana are high — the exact reasons why people dub them not ideal for weight loss. However, no concrete studies connect banana consumption with weight gain. Rather, many reliable published documents confirm they're safe to incorporate into your healthy diet. Eating moderately won't make you fat or gain weight. Experts recommend eating three to five servings of fruit daily, and bananas are accessible enough to deserve a space in your daily wholesome plate.  They're also filling and rich in fiber, helping satisfy hunger and prevent overindulgence. Eating can help improve digestive system issues and potentially aid in weight loss, thanks to their power to curb appetite. Unless you have a health condition preventing you from eating these fruits, adding them to your diet is safe.  More importantly, they also have a low glycemic index (GI), with ripe bananas having a GI of 51 while under-ripe bananas have a GI of 42. A GI score describes how quickly foods affect your blood sugar levels after consumption. A rating of 55 or less is considered low, meaning eating them won't raise your blood sugar significantly. They're a safe and healthy go-to snack for people with sugar sensitivities.  Typically, you can eat up to two bananas daily, but adjust the quantity if you’re trying to lose weight. You may also alternate them with other low-calorie options to balance your intake.  What Are the Benefits of Bananas? These fruits are nutrient-dense, containing essential compounds for proper body functioning.  1. Calories They're the source of energy for doing tasks and to function correctly. Grab a banana when you feel out of energy to lift the trash or prepare your meals. 2. Water Bananas have a high water content, making them an excellent food for rehydration. Pack some during summer.  3. Carbohydrates Interestingly, the carbs in bananas are classified as resistant starch that works similarly to dietary fiber. They do not break down in the small intestine, releasing low glucose into the bloodstream. Instead, they ferment in the large intestine, creating more good bacteria and improving gut health.  4. Protein This building block of bones has several functions in the body, helping you repair damaged tissue, aiding in healthy digestion and boosting your metabolism. It’s crucial you get protein from foods to support your overall health. -  5. Fiber Although a form of carbohydrate, fiber can’t be broken down and converted into sugar during digestion. Instead, it passes through the body relatively intact. These qualities make it an essential nutrient to help moderate the use of the body’s sugar and keep it at a healthy limit.  6. Potassium A potassium-rich diet is linked to several positive health outcomes, including better heart health, cognition, bone density and muscle health. The FDA recommends getting an average of 4,700 milligrams of potassium daily. A medium banana contains about 422 milligrams of this nutrient, about 5% of the daily requirement. Eat bananas and also diversify your fruit plate if you need more potassium in your body. These fruits are good for weight loss and pack essential nutrients for better overall health. While they're entirely safe to eat, people with health conditions must check with their health care provider before including them in their diet. For instance, those with kidney problems may be prohibited from eating bananas daily.  A Balanced Diet Is Key Eating these fruits should be done in moderation to avoid adverse health consequences. Limit your intake to two pieces since the calories in a banana are high. Switch up your fruit plate to get various options in your meals — your buds might get bored of eating bananas alone.  Bananas are highly nutritious, but they can be harmful to the wrong person. Be sure to check with your doctor or get nutritional advice on whether including them in your diet is OK. After all, what you eat should nurture your body — not trigger a health condition. 

Cold water therapy or cryotherapy exposes the body to cold for health benefits. Cold water therapy benefits are trendy for quick recovery, especially among athletes. It’s not just for sports—people believe it boosts circulation, strengthens the immune system and boosts energy. What is Cold Water Therapy? Historically, cold water therapy was used for medicinal purposes. The Greeks, Romans and other cultures believed in the therapeutic effects of cold water, influencing practices like hydrotherapy.  In modern times, cryotherapy has evolved, with methods ranging from ice baths to cryo chambers aiming to harness the potential health advantages of cold exposure. Social media and influencers sharing experiences with cold exposure, like ice baths or cryotherapy, contribute to its popularity.  Scientific studies supporting claims of reduced inflammation and potential mental health benefits have further fueled interest, making cryotherapy increasingly popular for health and recovery. Physical Benefits Cold water exposure brings physical benefits like:  1. Improved Circulation When you immerse yourself in cold water, your blood vessels narrow and widen. This process, known as cold-induced vasodilatation, enhances blood flow to your limbs.  This increased circulation brings more oxygen and nutrients and helps remove waste products from your tissues. Overall, it supports better temperature regulation and cellular health.  Remember that individual responses may vary and the benefits depend on factors like the duration and temperature of your cold water exposure. 2. Reduced Muscle Inflammation and Soreness After exercising, cold water therapy can ease muscle inflammation and soreness. Exposing your body to cold water initially limits blood flow to your muscles, reducing swelling. Including water therapy like ice baths or cold showers in your post-exercise routine may help you recover more quickly and comfortably.  As your body adjusts, blood flow increases again, bringing benefits like: Pain relief: The constriction and subsequent dilation of blood vessels contribute to a numbing effect, alleviating pain and discomfort associated with muscle soreness.  Faster recovery: Improved blood circulation facilitates the removal of metabolic byproducts, such as lactic acid, from the muscles. This can expedite the recovery process after strenuous exercise. Muscle repair: Cryotherapy may enhance the body’s natural repair mechanisms, promoting faster healing of microtears in the muscle fibers during intense physical activity. 3. Enhanced Immune System Function Cold water exposure can activate the body’s immune response, strengthening the immune system. When you expose yourself to cold water, the body perceives this as a stressor.  In response to the stress, there is an activation of specific physiological processes that can have positive effects on the immune system. Exposure to cold water may increase the production of white blood cells, including immune cells like lymphocytes and neutrophils. These cells play a crucial role in defending the body against infections. Cold exposure has been linked to improved activity and function of immune cells. This heightened activity can enhance your body’s ability to recognize and eliminate pathogens.  Cold water exposure prompts the release of specific signaling molecules called cytokines. These molecules help regulate immune responses and promote communication among immune cells.  The body’s response to cold is a form of stress adaptation. Regular exposure to manageable cold stressors may contribute to a more robust and resilient immune system. Mental and Psychological Benefits Cryotherapy benefits also include mental and psychological benefits such as: Stress Reduction and Mood Enhancement Cryotherapy positively impacts the release of endorphins, contributing to stress reduction. When you expose yourself to cold water, the body reacts by activating its stress response, which triggers the release of endorphins.  The key ways in which cold water therapy influences endorphin release and stress reduction include: Endorphin release: Exposure to cold water stimulates the body’s fight-or-flight response, leading to the release of endorphins. These endorphins act as natural painkillers and mood enhancers, promoting well-being. Mood improvement: Endorphins are analgesic, reducing pain perception and creating euphoria. This mood improvement can help alleviate stress and enhance overall mental well-being. Stress response regulation: Cold water exposure activates the sympathetic nervous system. Followed by a parasympathetic rebound. This shift helps regulate the stress response, promoting a balance between the “fight-or-flight” and “rest-and-digest” state. Increased alertness: The cold water shock can lead to increased attention and improved concentration, contributing to a more focused and present mindset, which can help manage stress. Improved Mental Resilience Exposure to cold water can help build mental resilience and improve stress handling. When you do this, your body triggers a stress response, regulating stress hormones and releasing neurotransmitters. This process encourages controlled breathing, mindfulness and adaptation to discomfort, fostering a mindset that is better equipped to cope with stress over time. Start gradually and consider personal comfort, especially if you have health concerns.  Building mental resilience is a gradual process and embracing controlled discomfort can be beneficial for stress management.  Weight Management and Metabolic Benefits Exposing yourself to cold temperatures, like with cold showers, can activate brown adipose tissue (BAT). BAT burns calories to produce heat, boosting your metabolism. This process helps in using stored fat energy, potentially supporting weight loss. While cold exposure can benefit, it’s not a standalone solution.  Combine it with a balanced diet and exercise for overall health. If you have health concerns, it’s wise to check with a health care professional before trying cold therapies for weight management. Precautions and Considerations If you’re considering cryotherapy, it’s essential to prioritize safety. Remember, individual responses to cold water therapy vary. Here are some guidelines: Start gradually: Begin with shorter exposure times and less intense cold. Allow your body to adapt over time to prevent shock or stress. Avoid extreme temperatures: Steer clear of freezing water, as prolonged exposure to freezing temperatures can lead to hypothermia. Know your limits: Pay attention to your body’s signals. Exit the cold water immediately if you experience excessive shivering, numbness or discomfort. Skip cryotherapy in certain conditions: Avoid cold exposure if you are pregnant, have Raynaud’s disease or other conditions that may be adversely affected by cold. Warm up afterward: After cold exposure, warm up gradually with layers of clothing or a warm beverage to prevent rapid temperature changes.  Cold Water Therapy Benefits Cold water therapy benefits include various benefits for both your body and mind. As with any wellness practice, consulting with a health care professional is advisable to ensure a safe and personalized approach to harnessing the positive effects of the cold water therapy benefits for your overall well-being.

Many people go to the gym to lose weight, but building muscles is another popular goal. However, it's more challenging since developing six-pack abs is a slow process. It's hard to stay motivated when you don't see any progress after putting in hours of strength training with your coach.  That's why people who want to accelerate their goals add supplements to maximize the benefits of exercise. Find out the best supplements for muscle growth and how they can help you quickly achieve your ideal body shape. What Helps Muscles Grow Faster? Muscles provide the strength to help you perform daily tasks efficiently. They're essential for activities that involve lifting. Your arm and leg muscles are the reason you can carry heavy groceries or stand for hours. The stronger your muscles are, the better they are for doing tasks with ease.  It's essential to understand your biology to adopt the most effective ways to transform your body. There's no denying encapsulated vitamins and compounds help promote musculoskeletal health, but what supplements are best for muscle growth? Here are seven types you can integrate into your nutritional plan.  1. Creatine The first thing that often comes to mind when hearing creatine is bodybuilders and athletes — and there's a reason for it. It's a top supplement among fitness fanatics. Creatine is a substance your body produces naturally, helping provide energy every time you lift weights or engage in strenuous exercise. It can help increase muscle mass, strength and athletic performance.  A review of several clinical trials found that the proper dosage of creatine supplements efficiently promotes muscle growth in healthy young populations who exercise adequately.  A different analysis looked at the effect of creatine on older women. The result concluded that a combination of resistance training and supplements led to a significant muscle strength gain in older females, especially when they exercise for at least 24 weeks.  2. Protein What is the No. 1 supplement for bodybuilding? If you ask a bodybuilder this question, their answer will probably be protein. Well-defined muscles are synonymous with protein. People who want to gain muscle fast often go on a high-protein diet, as this eating pattern maximizes the effects of resistance training.  It has several functions in the body. It supports metabolism and biochemical reactions, provides energy and strengthens immunity. Protein-rich foods can naturally promote mass and strength since they're the building blocks of muscles. The USDA recommends that women take 46 grams of protein and men consume 56 grams daily, but this changes as your age and activity level increases. It's hard to reach the suggested numbers through diet alone, so people supplement with whey and plant-based powders.  3. Weight Gainers One of the best supplements for muscle growth is weight gainers, intended for those who struggle to maintain the healthy bulk necessary for muscle development. Each person has a different body type, influencing the muscle growth process. Have you noticed how it's so easy for some individuals to lose weight while not for others? It's similar to muscle building.  Muscle recovery requires energy, which you get from food calories. If you burn everything during training, nothing will be left to initiate the regeneration process. Weight gain supplements increase your caloric intake, so your body has excess energy to repair muscle tears after resistance training. If you've been having problems building muscles, perhaps you must gain weight first.  4. Beta-Alanine Many people have considered beta-alanine the holy grail for muscle building, ranking it as one of the best legal supplements for muscle growth. Beta-alanine is an amino acid that affects muscle carnosine levels in the body.  Carnosine is a naturally occurring compound found in muscles that helps buffer the pH decline in the body to keep them working. Engaging in a high-intensity workout makes muscles produce lactic acid, causing fatigue and limiting performance. Carnosine works as a buffer to reduce acidity so you can endure the workout longer.  High levels of carnosine equals greater muscle elasticity and delayed fatigue. Beta-alanine helps increase the concentrations of carnosine in the muscles so they don't get stressed easily, allowing you to extend your workout.  5. Branched-Chain Amino Acids (BCAAs) Growing muscles need amino acids created by the body or obtained through nutrition. BCAAs consist of three single amino acids — valine, leucine and isoleucine, which you can only get from eating foods such as eggs, dairy products and meat.  BCAAs are excellent supplements for muscle growth as they stimulate protein synthesis — the process of making muscle. One study compared the effects of BCAAs and lactoalbumin — also known as whey protein — in muscle mass, strength and physical performance of patients with liver cirrhosis and sarcopenia.  The group that took 7.2 grams of BCAA supplements for 24 weeks displayed considerable improvements in muscle strength, function and mass compared to the other group that received 6.3 grams of whey protein. Those who took BCAAs also showed fewer complications with their liver condition, proving that long-term supplementation boosted the musculoskeletal and liver health of the patient. 6. Hydroxymethylbutyrate (HMB) The next on the lineup of the best supplements for muscle growth is HMB, also called beta-hydroxy beta-methylbutyric acid or beta-hydroxy beta-methylbutyrate. It's a chemical the body produces when it breaks down the amino acid leucine for protein synthesis. Unfortunately, the body doesn't make enough HMB because leucine can only be obtained through nutrition. If you don't eat enough leucine-rich foods, your levels of HMB will naturally be low. That's why many fitness enthusiasts choose dietary supplements for muscle growth to increase HMB concentrations in the body. Experts cite it may benefit body composition by promoting muscle growth, reducing breakdown and improving performance in exercise.  Sixty older adults participated in the study to determine whether 3 grams of HMB supplementation can boost the participants' muscle mass, strength and physical performance. Researchers divided the group into two — the HMB and the control. After 12 weeks, they found the HMB group showed substantial improvement in the cross-sectional area of the mid-thigh muscle. Plus, they significantly increased their body weight and BMI, and their vitamin D levels were high. Older adults who took 3 grams of HMB supplement enhanced their mass and physical performance. 7. Omega-3 Fatty Acids People know omega-3 fatty acids for boosting heart health, but they’re also effective supplements for muscle growth as they help increase the rate of protein synthesis. An analysis found that older adults who took more than 2 grams of omega-3 supplements gained muscle mass. Furthermore, those who received supplements for more than six months improved their walking speed, proving the positive merits of fatty acids on health and performance.  Omega-3 fatty acids benefit functional abilities, but the body can't synthesize them, making food the primary source of these compounds. People obtain healthy fats from seafood and fish — such as salmon, tuna and lobster — by eating at least two servings per week. However, there has been a concern about sustainable omega-3 recently, so plant-based supplements were introduced to diversify the sources.  Top 10 Supplements for Muscle Growth The market is full of supplements boldly promising you defined muscles in weeks, but be sure to choose ingredients backed by science and studies. While they're generally safe to ingest, consult your healthcare provider before taking any to avoid side effects or interactions with your medications. Here are some recommendations for the bestseller supplements for muscle growth. 1. BulkSupplements.com Creatine Monohydrate Powder Get it on Amazon for $21.96 This pure and unflavored creatine monohydrate makes it easy to add the magic of muscle growth powder into any of your drinks without the weird taste. It includes 500 grams or 1.1 pounds, providing 100 servings of gluten-free creatine to support your body goals and step up your workout game — and at an affordable price.  On top of that, BulkSupplements.com has been certified to meet the Good Manufacturing Practices (GMP) standard by the NSF, meaning each product has undergone a stringent quality control process to ensure they're safe and don't contain banned substances. What's on the label matches the product's content. Creatine has amazing brain benefits, which makes it one of the best supplements for muscle growth.  2. Optimum Nutrition Micronized Creatine Monohydrate Powder Get it on Amazon for $21.99 There's a reason why this brand of pure creatine monohydrate is one of the bestsellers, with more than 66,000 ratings. It's also unflavored, making it a versatile supplement to mix with any drink, and it's best for women on a keto diet. It's made in the U.S., with a bottle containing 300 grams of creatine good for 60 servings. It's been tested for banned substances and thoroughly inspected to deliver you the best supplement for muscle growth. Add 5 grams of this powder to your beverage and maximize the benefits of your gym session. 3. Optimum Nutrition Weight Gainer Protein Powder Get it on Amazon for $45.63 Why opt for a tasteless supplement to gain weight and grow muscles when you can enjoy it in chocolate, strawberry and peanut butter flavors? Optimum Nutrition introduces this multiflavored protein powder with 1,250 calories in every two-scoop serving. Each 6-pound container provides eight servings of muscle-boosting compounds, including 25 vitamins and minerals, plus glutamine and creatine.  The best thing is it doesn't contain added sugar and is a top pick for vegans. Add it to your blended fresh fruits to enjoy it even more. This weight gainer could transform your body.  4. Dymatize Super Mass Gainer Protein Powder Get it on Amazon for $37.98 This chocolate and vanilla weight gainer from Dymatize is ranked as the top bestseller supplement for muscle growth on Amazon. It’s chock full of muscle-building nutrients in a single serving, making it a worthwhile investment for your body goals. This 6-pound container has 10.7 grams of BCAAs, including 5.1 grams of leucine and 17 vitamins and minerals that promote balanced nutrition. Each 52-gram serving has 1,280 calories and 245 grams of carbs, so even the hardest gainers can build muscles.  Besides its delicious taste, it's also gluten-free. It’s one of the best supplements for muscle growth for those with food sensitivities to wheat, barley and rye. 5. Sapling Vegan Omega 3 Supplement  Get it on Amazon at $22.46 Do you want to help the environment? "It's a non-fish fish oil" is the tagline of this vegan omega-3 supplement, suitable for gym fans looking for sustainable fatty acids. The bottle contains 60 soft gels sourced from algae grown in the U.S. and has 300 mg of DHA and 150 mg of EPA per serving. It's beneficial for heart, brain, joint and muscle health. Even better, the company takes its commitment to the environment a notch higher by planting one tree when you buy a bottle. It benefits your health and the planet.  6. Thorne Beta Alanine Sustained Release Get it on Amazon for $39.60 This supplement contains 60 servings of beta-alanine, giving you two months of power and strength to endure hard and long training at the gym, whether you're an athlete or fitness buff. Two daily tablets provide you with 1.6 grams of this body-boosting compound, which is dairy-free, gluten-free and doesn't contain any artificial flavors. It's also NSF-certified for sports and has been clinically studied to improve performance. Train longer and maximize fitness output by getting one of the best supplements for muscle growth. 7. XTEND Original BCAA Powder Watermelon Explosion Get it on Amazon for $23.67 Improve muscle recovery and hydration by adding this delicious, refreshing watermelon-flavored BCAA to your diet. This workout drink is sugar-, carb- and calorie-free, an excellent choice for women and men on a keto, kosher or vegan diet. Each bottle of 375 grams of BCAAs contains 30 servings loaded with other special ingredients, such as amino acids, L-glutamine and leucine.  What makes this one of the most unique and best supplements for muscle growth? You can choose from several delicious flavors, including mango, sherbet, blue raspberry, grape, blood orange and many more. Take your best pick or try all the flavors and look forward to each training day. 8. Double Wood Supplements Essential Amino Acids Get it on Amazon for $17.96 Getting this bottle is a good investment for muscle health. It has not just one but all of the essential amino acids the body can't produce, plus all three BCAAs — leucine, isoleucine and valine. Each bottle contains 225 unflavored capsules to help your body synthesize proteins more effectively, allowing you to recover from muscle soreness fast, endure exercise longer and manage your metabolism.  This brand of supplement for muscle growth is more affordable than others that cost twice or more for the same ingredients and is proudly manufactured and tested in the U.S. Take three capsules in the morning or afternoon and experience the difference of having more strength and endurance during your gym sessions.  9. Hydroxymethylbutyrate (HMB) Get it on Amazon at $21.56 NatureBell's HMB supplements are everything you need to bounce back from muscle soreness after high-intensity training to get you ready for the next session. Each bottle contains 240 capsules, which you can consume for 60 days by taking four daily pills. Besides the 99% pure and natural HMB with 3,000 mg strength in dose, every capsule is formulated with 420 mg of calcium, helping your body absorb the HMB benefits easily.  This two-in-one unique formula effectively replenishes your HMB levels to enhance your training performance, making it one of the best supplements for muscle growth. Never again skip a strength training day because of muscle soreness and pain. Take these supplements to recover like a pro. 10. NutraBio 100% Pure L-Leucine  Get it on Amazon at $16.14 Exercise-induced muscle aches can make your next gym session feel like torture. Try this premium L-leucine supplement to aid in post-workout muscle repair and recovery. The 180 capsules are made with pure, high-quality ingredients and contain no fillers, artificial colors or additives. It's your best bet if you're looking for potent supplements. It's also affordable, with one bottle costing less yet lasting 45 days. Customers have been surprised at the change in their energy levels after weeks of taking this, claiming it's made exercising easier for them. Try this L-leucine supplement for muscle growth and experience the same benefits. Tips for Successful Muscle Gain Building muscles requires more than just taking supplements. Combining it with exercise, diet, adequate sleep, and other lifestyle changes will maximize the benefits of these pills and powders. Follow these tips to optimize your training output. Get adequate sleep: Good rest helps muscles recover quickly. Aim to get seven to nine hours of sleep. Improve your pre-bed hygiene if you’re having trouble falling asleep. Train with a professional: While it's OK to devise your own exercise sequences, working with a coach will make the process easier and safer. They can also make you accountable to stay motivated.  Stay consistent: Building muscle is a long process, so you must be patient and stick to the routines even if you're not seeing progress. Results will eventually come.  Speak with a nutritionist: If you're serious about strengthening muscles, talk to a professional about what your meals should look like. They may suggest adding whey protein, but ask for alternatives if you have food restrictions. Buy the Best Supplements for Muscle Growth The market is laden with multiple supplements, promising you'll grow muscles in weeks if you take them. However, be skeptical about these claims and examine each brand to get the best supplements for muscle growth that truly deliver results. Seek information about the company and read consumer reviews to know if they're effective based on others' experience.  It takes more than pills or powdered drinks to strengthen abs and glutes. A positive lifestyle that includes consistent exercise, a well-balanced diet and enough sleep contributes to muscle protein synthesis. Try these 10 bestseller supplements and see the difference for yourself. Updated on March 1, 2024

Are your golden tresses leaning towards resembling Mr Grinch’s Gorgoeus Green Goddess? Okay, green tint is not quite that bad, but it’s still an unpleasant experience. Especially if you just colored your hair in time for an event or have been diligent with your hair maintenance. How do you get the green to pack up and leave?  Here are some steps you can follow to help remove any green tones from your blonde hair.  Identify the Source of the Green Tone Before you start trying to remove the green tone from your hair, you need to identify where it's coming from. Is it due from a recent color treatment? Or is it a result of environmental factors such as chlorine exposure or extra time in the sun? Knowing the source will help you determine the best course of action for removing the green tone. Here are some reasons why your blonde tresses may have a greenish tint: Chemicals in the swimming pool: Most people assume chlorine is the reason their hair turns green. However, it’s oxidized copper and copper sulfate that sticks to the hair.  When these chemicals come into contact with the keratin protein in hair, it can cause a reaction that leads to a greenish tint. This is especially true for blonde hair, as the lightened strands are more susceptible to absorbing color. Chlorine only intensifies the reaction.  Environmental factors: Exposure to certain minerals or metals, such as copper, iron, or selenium, can also cause blonde hair to turn green. For example, if you live in an area with high levels of copper in the water supply, this could potentially lead to a greenish tint in your hair. Product buildup: Using too many hair products or using them too frequently can cause build-up on the hair shaft, leading to a greenish cast. This is especially true for blonde hair, as the porous nature of the hair makes it more prone to product buildup. Sunlight exposure: Spending extended periods of time in the sun can cause the cuticles of the hair shaft to lift, allowing the inner layers of the hair to become exposed. This can give the hair a greenish tint, especially for blonde hair. Hair dye: Certain hair dyes, particularly those containing yellow or orange tones, can cause blonde hair to turn green over time. This is because the yellow or orange pigments can mix with the natural pigments in the hair, creating a greenish hue. Medical conditions: Certain conditions, such as jaundice or liver disease, can cause a greenish tint in the skin and hair. However, these conditions are relatively rare and typically present with other symptoms beyond a greenish tint in the hair. How To Get the Green Tint Out of Your Blonde You’ll be glad to know that a greenish tint in blonde hair is usually temporary and you can correct it with proper hair care and maintenance. If it’s a reoccurrence, and you're concerned about the greenish tint in your hair, it's always a good idea to consult with a hair professional for advice. Here are some methods to try: Use a Clarifying Shampoo Clarifying shampoos are specifically designed to strip the hair of any impurities and products. In your case, this may help remove the buildup causing the green tone. Look for a clarifying sulfate-free shampoo that contains ingredients like charcoal or clay, known for their detoxifying properties. If you happen to have a clay mask in your bathroom, just make sure you use it once in the space of a week to protect your scalp from sensitivity and dryness.  Apply a Toner After using a clarifying shampoo, apply a toner to your hair. This will neutralize the green tones in your hair. Choose one formulated for blonde hair that contains ingredients like red, purple or blue pigments, which will help to counteract the green tone. Leave the toner on for 5-10 minutes before rinsing thoroughly with water. Use a Color Depositing Treatment Another way to remove green tones from blonde hair is a color-depositing treatment. These treatments contain pigments that deposit onto the hair shaft to cancel out any unwanted colors. Look for a treatment specifically formulated for blonde hair containing warm, golden tones. Apply the treatment according to the instructions provided and leave it on for the recommended amount of time before rinsing. Try a Vinegar Rinse If the methods above don't work, try a vinegar rinse. Mix equal parts water and apple cider vinegar and use it as a final rinse after shampooing and conditioning your hair. The acidity in the vinegar can help to break down and remove any residue that may be contributing to the green tone. Leave it in for three to five minutes to let it work (it may also work if you use it alone as a rinse). Be sure to rinse your hair thoroughly with water after using the vinegar rinse to remove any lingering acidity. Try Ketchup While that may sound like a joke, ketchup’s red, just like the color toner can counteract the green tinge. It also works because of the acidity levels in the sauce, it’s  3-4 pH can neutralize the green color. All you need to do is apply some into your hair and massage for a ew minutes. Leave it in gor half an hour, then rinse.  Consider a Hair Color Correction If none of the above methods work, you may want to consider a hair color correction. Your hair stylist will apply a new color formula to your hair which will override the existing color and remove the green tone. You can try this yourself, but It's best to consult a professional hairstylist for this step, because they have the expertise and knowledge to achieve the desired results without damaging your hair. How To Keep Green Out of Blonde Hair The best way to prevent green tints in your blonde hair is to prioritize your hair maintenance.   Use a color-safe shampoo and conditioner that are formulated for blonde hair. Avoid using hot tools or heat styling products too frequently, as these can cause damage to the hair cuticle and allow the green tone to return. If you notice a green tone developing after swimming in a pool, try using a swim cap or applying a protective conditioner to your hair before getting in the water. Regular trims can also help prevent split ends and the green tone from traveling up the hair shaft. Say Goodbye To Green Tint While removing green tones from blonde hair can be a challenge, it’s totally possible. By following the steps outlined above and being consistent with your hair care routine, you can say goodbye to green and keep your bombshell blonde.  Updated on March 1, 2024

People spend a great deal of their pregnancies preparing to give birth. It’s a significant medical event and the memory you’ll tell your child when they want to hear how they came into the world. Give yourself some peace of mind by learning how to prepare for labor, no matter what you have in mind. You’ll feel more prepared and at ease when the time comes. 1. Sign Up for a Birthing Class You can imagine giving birth all you want, but nothing compares to hearing about it from expert sources. See if there are any local birthing classes you could take by yourself, with a partner or with a friend. An instructor will guide the room through each step of a stereotypical birthing experience. You’ll learn the various stages of labor, including your water breaking and contraction cycles. Everyone studies things like pain reduction techniques, birthing positions and even tips on how to care for a newborn baby. They’re worth the time if you can find one close to home before your due date. 2. Discuss Details With Your Birthing Partner You likely want someone by your side when you’re giving birth. Whether they’re your romantic partner, best friend or family member, your birthing partner will need to know how to support you. You might be in too much pain to give specific instructions, so discuss the details before your water breaks. They should know where to access your birthing playlist if you make one or use your favorite insulated mug to hold ice chips. Reviewing tiny details like these by making a list might seem strange at first, but it’s a great way to prepare for labor and keep your birthing partner updated. 3. Connect With Your Doctor Your OB-GYN will help you throughout your pregnancy, but they don’t typically leave time to create a birthing plan with their patients. Bring your list of wants and needs to your next appointment to review it together. They should know what you do and don’t want to experience. You might not prefer to be part of the 32.1% of people who give birth by undergoing a Cesarean section (C-section). Some expecting parents prefer all-natural pain relief options, epidurals or specific positions to aid their comfort during contractions. Remember to write your birth plan down digitally and on paper so there are multiple copies. You wouldn’t want to lose the single copy before your due date arrives and have to recall it all from memory for your birthing team. 4. Eat Healthy Foods Nutrition is crucial during pregnancy, even up to the point of labor. Your body needs the strength and energy to undergo the birthing process. Your doctor will likely discuss prenatal vitamins you can take during each trimester but don’t forget to snack on healthy foods before your due date.  Whole foods and less processed ingredients could stabilize your blood pressure, which becomes a tricky issue for many pregnant people. Nutrients will also boost your immune system and energize your muscles for contractions. Consider enjoying things like individual packs of nuts or baggies of chickpeas to get more vitamins, proteins, minerals and natural fatty acids that help your body thrive. 5. Enjoy Gentle Cardio Exercise is another way to prepare for labor. Your muscles will be working overtime no matter how you give birth. Contractions require lots of strength and energy. Add some gentle cardio to your weekly routine so your body is ready when your water breaks. Walking on a treadmill, participating in gentle dance classes or getting on an elliptical machine are just a few ways to get your heart rate up without pushing yourself too hard. Your doctor can also recommend specific exercises as your pregnancy progresses. Your belly might get too big for some workouts as your second trimester turns into your third. 6. Find Relaxing Resources People can’t completely relax after they go into labor because the contractions intensify, but you can spend your pregnancy exploring the best ways to calm your anxiety. You’ll have more control over your thoughts so your energy stays focused on your body’s needs. Practice meditating along with YouTube videos to get used to controlling your thoughts. It’s an easy routine that only takes a few minutes but is entirely effective for stress and anxiety. You might also enjoy noise-canceling headphones before and during the early parts of your labor. The sounds of a hospital can increase a person’s baseline anxiety. If you wear headphones and listen to calming music, you can feel more comfortable as you wait for your cervix to dilate.  7. Get Your Hospital Bag Together When your water breaks, you never know what your mindset will be. You could be calm and ready to go or rushing around with excited, distracted thoughts. No matter how you react, getting in touch with your doctor or midwife will be much easier if you don’t have to worry about getting your go-bag together. Prepare a hospital stay bag with everything you need if you’ll give birth away from home. It would include essentials to keep you comfortable, such as: Bathroom toiletries A phone charger cord A bathrobe Comfortable postpartum clothes A fan, if you prefer sleeping with a fan As you get within a few weeks or days of your due date, you could also add pre-packaged snacks so you have a tasty treat to enjoy after meeting your baby. Your birthing partner can help brainstorm go-bag ideas if you feel lost. 8. Nest for Your Needs People think nesting is just preparing your home for your baby. Although that’s essential, nesting also involves getting your living space ready for your post-labor needs. Giving birth may be less stressful if you know you have everything you need to recover. Consider doing things like stocking up on non-perishable groceries, freezing casserole meals and keeping a few clean outfits ready in your closet to postpone your laundry routine when you’re closer to your due date. Getting extra household supplies like paper towels and refilling your prescriptions can also make life easier. Ask your loved ones to help stock up if you need assistance getting to different stores for your various nesting purchases. Learn How to Prepare for Labor Once you know how to prepare for labor, you can look forward to the most stress-free experience possible. You’ll know your mind, body and household are ready to meet your baby. As your due date gets closer, you can devote more energy to enjoying things like your baby shower and decorating your future child’s nursery. Updated on March 1, 2024

How to celebrate Valentine's Day for singles? Valentine's Day is about celebrating romantic love on February 15th. It's a day when people express affection through gifts, cards and gestures.  It's equally important to recognize the significance of self-love and self-care, especially for singles. Embrace the day positively, appreciating all forms of love, including the one you give yourself.  1. Self-Care and Self-Love Valentine's Day is quite famous with 52% of couples or singles celebrating it in 2023. If you're single, self-love is important. It's like throwing a mini-party for yourself on Valentine's Day.  Self-care helps you feel good about yourself, handle challenges like a champ and improve relationships by setting boundaries and communicating well. It's essential to keep the self-love vibes flowing.  Engaging in Self-Care There are around 32% of women — single or in a relationship who don't prioritize self-care and they rarely make time for it. Here are some fun and friendly self-care ideas to make it a memorable day: Relaxing spa day: Create a spa-like atmosphere at home with a bubble bath, scented candles and your favorite tunes playing softly. Throw on a face mask, let your worries melt away and try your hand at a spa-worthy manicure or pedicure. Treat yourself like the VIP you are. Pursuing hobbies: Immerse yourself in activities that bring joy. If you enjoy painting, create a cozy art corner with your favorite colors and canvases. For book lovers, pickup that novel you've been meaning to read and explore a new genre to escape into different worlds. If gardening is your passion, spend time tending to your plants and enjoying the therapeutic benefits of nature. Mindfulness and meditation: Create a serene space for mindfulness and meditation. It doesn't have to be super formal — find a comfy spot, take a few deep breaths and let your mind wander. Reflect on the good stuff in your life and embrace a moment of gratitude — a cozy mental hug. These friendly suggestions are all about celebrating you on Valentine's Day, making it a day filled with good vibes and self-love. Enjoy every moment.  Treating Yourself Elevating your self-treat day involves adding more personal touches and experiences. It's all about making the day uniquely yours:  Retail Therapy Treat yourself to a shopping spree and pick out something special that makes you happy. Explore a local boutique or online shop that aligns with your style.  Choose something that resonates with your personality, whether it's clothing, accessories or tech gadgets. Consider pampering yourself with skincare products, scented candles or cozy items that create a comforting atmosphere.  Gourmet Solo Plan a solo culinary adventure at a fancy restaurant. Enjoy the freedom to savor each bite of your favorite dishes without compromise. Treat your taste buds to an exquisite dining experience — it's all about you and your palate.  Research local restaurants known for their exquisite cuisine and ambiance. Buy yourself to a multi-course meal or order various dishes to savor different flavors.  If you enjoy cooking, experiment with a new recipe at home using high-quality ingredients. Make your own cooking show in your kitchen. Solo Exploration Go on a solo adventure by taking a short trip or exploring a nearby town. Discover hidden gems, try out local cafes or visit intriguing landmarks.  Visit museums, parks or historical sites at your own pace. Explore nature by hiking a scenic trail, having a picnic in the garden or simply enjoying the tranquility of a nearby beach. The journey is yours to dictate, providing a chance for self-discovery and creating cherished memories.  Practicing Self-Love and Acceptance Valentine's Day for singles becomes an opportunity to shower yourself with love — practice self-love and acceptance as essential components of your journey.  Speak kindly to yourself. Tell yourself, "Things take time," and then believe in it. Taking one day at a time and doing your best is enough. Replace criticism with encouraging words of a healthier mindset.  Remind yourself of your strengths and achievements. Positive affirmations boost confidence and self-image.  Embrace what makes you unique. Celebrate your distinct qualities and connect with your authentic self. It's the day about loving and accepting you. 2. Socialize and Connect Valentine's Day for singles is a fantastic opportunity to socialize, connect and make meaningful memories. You can: Host a Galentine's Day: Consider organizing a cozy night with close friends or planning a fun outing. You could have a movie marathon, exchange small gifts or enjoy a themed dinner. Galentine's Day, usually celebrated every February 13th, celebrates the bonds of friendship and creates a warm, supportive atmosphere. Meetup with like-minded singles: Explore local meetup groups or online communities tailored for singles. Whether it's a hiking group, a book club or a cooking class, joining activities aligned with your interest provides opportunities to meet like-minded individuals and build connections. Volunteer or give back: Share the idea of giving back to the community to connect with others. Volunteering at a local soup kitchen, participating in a charity run or contributing to a community event allows you to connect with fellow volunteers who share a passion for making a positive impact. Plan a singles gathering or party: Encourage singles to host their gatherings or attend local parties. A game night, karaoke or a costume party can add a lively touch to the celebration. Offering activities that facilitate interaction can make the event enjoyable for everyone.  3. Explore New Hobbies and Activities In 2022, two out of five adults were single. Try new and exciting activities that bring joy and connection. How about joining a cooking or mixology class? You'll learn new skills and might make some fantastic new friends and boost your kitchen or bartending skills.  Give a fitness or dance class a shot for a fun and healthy vibe. You get to move, groove and meet people who share your enthusiasm for staying active.  Valentine's Day for Singles  Celebrating Valentine's Day as a single is about enjoying self-love, connecting with friends and trying new things. Remember, it's all about celebrating all forms of love, especially the one you have for yourself. Updated on March 1, 2024