HOW TO PREVENT PAIN AND STAY IN THE GAME.

EXERCISE AND ITS ASSOCIATING PAIN.

For every favorite sport, there's an injury that can keep you sidelined. For many of us , springtime means playtime. the sun is shining and the fields, paths and courts beckon. but one wrong move can leave you on the couch-bedridden.
Now, lets take a look at some of the most common sports injuries and how you can avoid them.

TENNIS: You are at risk for elbow pain

An injury so common it has his own name, tennis elbow is a condition cause by overuse of the arm, forearm and hand muscles. the weak grip strength and burning pain aren't actually due to an injured elbow... these symptoms are telltale signs of damage to the forearm muscle that helps stabilized the wrist when the elbow is straight (during a ground stroke, for example). When this muscle is weakened from overuse, microscopic tears form in the tendon where it attaches to the joint, leading to inflammation and pain. 

Get back in the game First step is to put down the racket for a while. i addition to taking a break, drugs like aspirin, or ibuprofen reduce pain and swelling.

be sure to have your tennis equipment checked for proper fit, too. stiffer rackets that are more loosely strung may reduce stress on the forearm.

RUNNING: You at risk for shin splints

Runners, admit it; you're a wee bit crazy, in a good way of course. mile after mile, rain or shine, you away at tha pavement. So it's understandable that you refuse to let a shin pain keep you fromyour daily sweat session. 

When it comes to the all-too-common shin splint, there's no true consensus among experts as to its cause.

Theories include small tears in the muscle that's pulled off the bone, an inflammation of the muscle or a combination of the two.

Get back in the game: When splints strike, stop running or decrease your distance,depending on the extent of the pain. from there, be sure to ice your shins regularly to to decrease inflammation, practice proper stretching and try crossing training like cycling, swimming or yoga.

When you return to your regular running schedule, work your way up by increasing mileage slowly. Aim for a 10 percent increase each week. Wear the right shoes for your feet and try to avoid hills and excessive hard surfaces. 

CYCLING: you are at risk for knee pain:

 Cycling is practically the definition of a repetitive motion, with the average cyclist pedaling, 3600 times in an hour. No wonder cyclist often experience knee pain from overuse. One common problem, patellofemora pain syndrome, occurs when the patella (kneecap) gets out of alignment, causing wear on cartilage and pain around the knee cap.
Get back in the game, knee injuries in cyclist are often caused by muscle imbalance. exercises for the quadriceps and hips can strengthen  the muscles that support the kneecap,keeping it in proper alignment. Ask a professional  about your bike fit and cycling form.
A seat that,s too high or low can cause injury, as can pedaling with your knees facing inward or outward.

4 Common exercise mistakes: 

Feeling more sore than sculpted? You ma be committing these workout no- nos.

1. Going all-out, right away. Give your body about five minutes to warm op before you really hit it.

2. Running the same route. Variety is the spice of life. mix up your workouts with some crossing training.

3. Skipping the stretching. Always end a workout with a good stretch. your legs will thank you in the morning.

4. Playing through the pain. A little discomfort is good; actual pain is not.respect your limits and give it a rest when you are hurt.

CHECKLIST FOR EXPECTANT PARENTS

                                                    

      Pregnancy and birth preparedness

Bringing a baby into the world is a journey with unexpected twists and turn, many details to consider and sometimes stressful moments....., then finally, an amazing miracle. Parents can prepare by choosing a hospital team with expertise in caring for mothers and babies no matter what challenges may arise.
The hospital that understands the  importance of choosing the right facility and made its birthing center an ideal choice for deliveries.
It's very comfortable to be in the hands of experienced and efficient obstetrician-gynecologist, physician and nurses at the birthing center. Medical staffs that are trained to handle complex cases, in addition to standard neonatal care.
This is significant because it means that sick babies can get the expert care they need close to home.
The birthing center that is able to cares for babies born 30 weeks or later. If babies are born younger than 30 weeks or have extreme complications, the staff will stabilize the baby before transfer to NICU. (intensive care for babies.)
With all these in place, new parents can rest assured that team of experts can take care of their high-risk babies.


Checklist for expectant parents
     Pack your bag at least a month before your expected delivery with the following items.    

      For Mom:

•  Nightgowns, nursing bras, robe and slippers 
• Toiletries and cosmetics  
• Lamaze-recommended items  
• cellphone or charger    

      For Dad:

• Electronics and chargers 
• Changes of clothes 
• Camera [ photos can be taken in the birthing suites, but videos can only be filmed in the nursery and postpartum units.
• Toiletries 
• Snacks
• List of family and friends to call or text when baby arrives .

      For Baby: 

• Receiving blankets and mittens 
• Clothes for departures [make sure baby's attire is appropriate for the weather]
• Car seat (MANDATORY)
• Baby book   

PREGNANCY AND SLEEPING WELL

PREGNANCY AND SLEEPING WELL

As your body adjust to its sudden hormonal and physical changes, you will find that sleeping well is not as easy as it once was.
With heartburn, leg cramps frequent urination,crazy dreams, and increase size, a good night sleep for many women can become a distant memory. getting comfortable is your bigger challenge
Here are three tips that will have you snoozing in no time.

Pillows, pillows, and more pillows.

Did i mention pillows? Use pillows everywhere to help you get comfortable. place them under your belly, between your legs, and behind you back. you might also want to invest in a full-length body pillow or a special maternity pillow. Maternity pillows are shaped for your growing belly and can be adjusted as your pregnancy progresses. as your body grows, you will soon find that pillows will become your best friends.

Try sleeping on your left side. 

This is said to be the best position for pregnant women to sleep in. Sleeping on your left side helps blood and nutrients flow to the fetus and uterus and help keep weight off of your kidneys so they can eliminate waste and fluids more efficiently.

Avoid sleeping on your back:

Sleeping on your back can cause backache because of the increase pressure from your body weight.

It may also be more difficult to breath lying on your back.

Shifting onto your back in the middle of the night may cause enough discomfort to wake you up.If this becomes a problem, you might want to position a few pillows behind you to keep you from rolling over in your sleep.

Elevate your upper body:

As you near the end of your pregnancy, you may find that sleeping with the mattress flat from head to toe is just not going to happen. To improve your your breathing, you'll want to elevate your upper body. Use pillow to prop up your torso, or try raising part of your mattress. here is an easy trick: place a rolled sleeping bag under the top of the mattress for a quick and easy lift to the head of your bed. 

Positioning

Keep experimenting with new sleeping positions until you find what works for you. With the help of an understanding partner and a lot of pillows, you are sure to find a comfortable sleep position that is just right.

If sleep becomes elusive it may be time for a few life style change.

Cut down or eliminate caffeine. tea, coffee, soda, and chocolate in general are all stimulants; it is best to avoid them whenever possible, but especially in the late afternoon and evening.

Create a sleep atmosphere in your bedroom. Use curtains that block out the light,keep the temperature lower than the rest of the house, and most importantly,leave your worries on the other side of the bedroom door.

Take the time to unwind. Do not exercise for at least two hours before bedtime. this include housework! Take time to read a chapter or two in a good book, listen to relaxing music, or just talk with your partner.

Avoid the pizza and pickles.  spicy or acidic food can cause heartburn and indigestion.

Make an appointment with bedtime.Going to sleep and rising at the same time every day will help to train your body in good sleep habits.

Don't lie there. If you are having trouble getting comfortable or falling asleep, get up, take a warm bubble bath,read, write in your baby journal, or have a glass of warm milk.

LEG CRAMPING

Are leg cramps "cramping" your style ?

Leg cramps are fairly common with pregnancy because of the added fluids and weight pressure in the body. 

To relieve the pain during a cramp, stretch the leg and flex the foot, pointing or pulling the toes upward, massaging the area is helpful, as is applying heat or a cold pack that will help relax the muscle. 

For prevention, stretch before and after you exercise and before going to bed. be sure to eat a healthy and varied diet that is rich in potassium and calcium, the minerals that are most frequently deficient when leg cramping occurs.

Ask your doctor if you should take a vitamin or mineral supplement to ensure that you are getting enough in your diet. Drink at least six to eight glasses of water each day and sleep on your side with a pillow between your knees to keep nerves from being pinched.  

SONOGRAM AND ULTRASOUND

THE FIRST VIEW OF YOUR BABY.

Between  weeks fifteen and twenty-two of pregnancy your doctor will likely order an "ultrasound exam." while many tests during pregnancy are greeted with fear of the unknown, most women eagerly anticipate the ultrasound because it gives them the very first glimpse of their new baby.here, we've answered some of your common questions about ultrasound and sonogram.

What is the difference between an ultrasound and a sonogram?

 The procedure where sound waves are bounced off an object is referred to as ultrasound. the picture resulting from the translated sound waves is called a sonogram. Many women use the terms interchangeably and technically they're correct. they mean the same thing because you use the ultrasound to create the sonogram. 

How does ultrasound work?

The principles is simple sound waves, much like those by sonar on a ship, are sent into the body from a wand called a "transducer," where they bounce off structures and "echo" back to the transducer. 

The information is then translated into a real-time image on a TV monitor.

What is ultrasound used for?

Doctors and midwives use ultrasound technology to:

• Confirm a  normal uterine pregnancy.
• Assess fetal age.
• Assess fetal heart activity
• Assess fetal movement
• Determine the presence of multiple pregnancies
• Verify the position of the fetus and placenta
• Identify the presence of some genetic abnormalities
• Identify abnormalities of the placenta, uterus, and other pelvic structures.

`Is it safe?

Ultrasound is a complete safe, noninvasive exam that does nor require any preparation. Sound waves are used and there is no danger associated with this test. many women receive multiple ultrasound sessions over the course of a pregnancy with complete safety.

I have seen sonograms where you can almost recognize the baby, while others offer only a sketchy outline.Are there different types of ultrasound exams?

The standard sonogram with its "sketchy" image is called a 2D sonogram and until recently was the industry standard. After the mid- 1970's, when ultrasound became widely accepted as a valuable diagnostic exam, additional advances in technology lead to better image quality. The current standards are 3D and 4D ultrasound.

A 3D ultrasound system is capable of determining the volume of an  object and displaying the volume of an object and displaying it back as a three-dimensional image in great detail. 

Under the right circumstances with 3D sonogram images, you can almost recognize the baby.

SATISFYING SEX DURING PREGNANCY

SATISFYING SEX DURING PREGNANCY

ENJOY NEW LEVELS OF INTIMACY AND PLEASURE DURING YOUR FORTY WEEKS JOURNEY. 

Over the course of your pregnancy, your body and mind go through a whirlwind of transformations.Although you could probably do without the moods wings, the dry skin, and the frequent urination, you may be surprised at a few things Mother Nature has in store for you. May be your hair is more manageable or your acne disappears. Most noteworthy, however, is the hormone surge that may increase your arousal. With your newly revved up libido, what better way to truly experience and embrace the changes in your body than through intimacy.

Of course sex is different when you are pregnant, and it changes as as your pregnancy progresses.  here is a look at what to expect in the bedroom during your forty weeks.

IN YOUR FIRST TRIMESTER  

During your first trimester, you may find that you and your partner are more interested in sex than usual. 

No longer having to think about birth control or trying to conceive can be very liberating, and some women find that their private thought and fantasies are racier than usual. Changing in your hormone levels can enhance your interest and your excitement levels, and some women  find that orgasms linger in the trimester, causing a sort of tension in your virginal and clitoris.

But as your breast changes and grow, you may find their stimulation either particularly enjoyable or quite painful, and any morning sickness you suffer may kill your desire.

IN YOUR SECOND TRIMESTER.

If you were suffering from morning sickness in your first trimester and get relive from it in your second, you may rediscover your interest in sex and intimacy and find that they are more enjoyable than ever as you reach your fourth month.

This is especially true because your vagina is more lubricated than usual,and your clitoris and vagina are more sensitive. 

you may find it easier to have an orgasm, or even multiple orgasms, but your partner may may struggle with a fear of hurting the baby, particularly when the baby begins to move and kick so that you can feel the little person growing inside of you.

Reassure your partner that your baby is well protected  and sex will not cause any harm. your baby is suspended in an amniotic sac, protected from the outside world, including the rest of you.

The uterus is completely sealed off from your vagina by a mucous plug, so your baby will not be at all bothered. You may notice that your baby is ery active after your orgasm. This is because of your pounding heart, not because your baby feels any pain or discomfort.

IN YOUR THIRD TRIMESTER.

By the time you have reached your third trimester, your pregnant body is dramatically different from your pre-pregnancy body. some women glory in their body's new shape and fullness, but others don't feel quite comfortable with it. How you perceive your body can have a big impact on hoe much you crave and enjoy sex in these months as can your back pain and your energy level, which may flag at times, most men go nuts about their partner's pregnant body and love its exaggerated femaleness.

Many couples enjoy experimenting with new positions when it becomes necessary to find alternatives to the missionary. 

Popular options include spooning  with your partner behind you, on your hands  and knees, on top, or lying on your side with your knee pulled up. if your baby's head has moved deep within your pelvis, you may experience a bit of pain or spotting during sex, but it's nothing to worry about and easy to avoid with shallow penetration or entry from behind. 

The  constant engorgement of your vagina and clitoris, makes it easier for you to reach orgasm. During an orgasm, you may notice that your uterus goes into spasms, and closer to your due date, you may feel contractions for about half an hour after sex. There is no need to to worry about inspiring preterm labor because until your cervix is ready, you won't go into labor. Sex has been credited, however, with jump starting labor once your body is ready.

While for most women sex is okay,and even encouraged, during pregnancy, it is always a good idea to talk to your doctor about it. generally, sex should not be a problem during your pregnancy, unless you are bleeding, you are at risk for premature birth, your partner has an active sexually transmitted disease, or your water has broken or leaking.

AFTER BABY IS BORN

Obstetricians recommend that you limit your sex activity after you give birth because your genital tissues need a chance to heal completely from the rigors of delivery, and it si ery important that you avoid infection during the healing process. Traditionally women have been advised to wait six weeks after delivery to resume sexual intercourse, some obstetricians recommend waiting for four weeks,, until the postpartum discharge from the vagina, called lochia, stops flowing. But if you don't have any tears to worry ,manual or oral stimulation of the clitoris is more than fine anytime after birth.

Still some women aren't interested.they find that their sex drive is in neutral in the first weeks and months after their baby is born. Sometimes this is because the healing process is not yet complete or because they fear pain. The best way to overcome the fear of pain is to take control and guide your partner through sex.

BREASTFEEDING

Breastfeeding has also been known to to dampen your desire. it has an impact on your hormone levels, so if you find that your period is slow to return, you may also find that your libido is slow to resurface. Some couples find breast leakage during sex awkward, and some women that all the breastfeeding they are doing satisfies their need for touch, and they aren't much interested in any more.Of course, the exhaustion associated with being a new parent can also kill your sex drive. Caring for a new baby claims much of the time and energy you need t to have for being together as a couple, sexually and romantically. But take heart! soon, you will have the energy and the interest, and many couples report that sex after birth is better than ever before. Who knew you would derive more than just a beautiful baby out of your pregnancy?

ALL GLORY BE TO GOD. !