Doctordesks

Holistic Health and Life Wisdom

Exercise is a fantastic way to alleviate premenstrual symptoms and support mental health. Here’s how: Physical Benefits _Reduced cramps Exercise releases endorphins, which can help ease menstrual cramps. Improved mood Physical activity boosts mood-boosting neurotransmitters like serotonin and dopamine. Reduced bloating Exercise can help reduce water retention and alleviate bloating. Better sleep Regular physical activity…

Category: HEALTH AND WELLNESS

Physical, mental, spiritual wellbeing and life solutions

  • Excersice Helped me in coping up Premenstrual symptoms and MENTAL HEALTH

    Exercise is a fantastic way to alleviate premenstrual symptoms and support mental health. Here’s how:

    Physical Benefits

    _Reduced cramps

    Exercise releases endorphins, which can help ease menstrual cramps.

    Improved mood

    Physical activity boosts mood-boosting neurotransmitters like serotonin and dopamine.

    Reduced bloating

    Exercise can help reduce water retention and alleviate bloating.

    Better sleep

    Regular physical activity can improve sleep quality, which is often disrupted during the premenstrual phase.

    Mental Health Benefits

    Reduced anxiety and stress

    Exercise is a natural stress-reliever and can help reduce anxiety.

    Improved self-esteem

    Regular physical activity can enhance self-esteem and body confidence.

    Enhanced cognitive function

    Exercise has been shown to improve cognitive function, including concentration and memory.

    Mood stabilization

    Physical activity can help stabilize mood and reduce symptoms of depression.

    Best Exercises for Premenstrual Symptoms

    1. Yoga Combines physical movement with deep breathing and relaxation techniques.

    2. Brisk walking Easy to incorporate into daily routine and can help reduce symptoms.

    3. Swimming Low-impact exercise that can help reduce cramps and improve mood.

    4. Cycling Low-impact exercise that can help reduce symptoms and improve cardiovascular health.

    5.Pilates: Focuses on core strength, flexibility, and body control, which can help alleviate symptoms.

    Tips for Exercising During the Premenstrual Phase

    1. Listen to your body: If you’re feeling fatigued or experiencing severe cramps, take a rest day.

    2. Start slowly: Ease into exercise routines, especially if you’re new to physical activity.

    3. Find exercises you enjoy: Engage in physical activities that bring you joy and make you feel good.

    4. Schedule exercise: Plan exercise routines around your menstrual cycle to help alleviate symptoms.

    5. Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.Remember, exercise is just one aspect of managing premenstrual symptoms and supporting mental health. Be sure to also prioritize self-care, stress management, and seek professional help if needed.

  • PREDIABETES AND ITS MANAGEMENT

    Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be classified as diabetes. Here are the symptoms, risk factors, and management strategies for prediabetes:

    Symptoms of Prediabetes

    Prediabetes often doesn’t show noticeable symptoms, but some people may experience:

    1. Increased thirst and hunger: As your body becomes less responsive to insulin, you may feel thirstier and hungrier.
    2. Fatigue: High blood sugar levels can cause fatigue, which can be mistaken for other conditions.
    3. Blurred vision: High blood sugar levels can cause blurred vision, which can be a symptom of prediabetes.
    4. Slow healing of cuts and bruises
    5. tingling and numbness of hands and feet

    Risk Factors for Prediabetes

    You’re more likely to develop prediabetes if you:

    1. Are overweight or obese: Excess weight, particularly around the waist, increases your risk.
    2. Are physically inactive: A sedentary lifestyle contributes to insulin resistance.
    3. Have a family history of diabetes: If your parents or siblings have diabetes, you’re more likely to develop prediabetes.
    4. Are over 45 years old: Age increases your risk, especially after 45.
    5. Have a history of gestational diabetes: Women who had gestational diabetes during pregnancy are more likely to develop prediabetes.

    Managing Prediabetes

    To manage prediabetes and prevent the onset of type 2 diabetes:

    1. Lose weight: Aim for a 5-10% weight loss to improve insulin sensitivity.
    2. Exercise regularly: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
    3. Eat a balanced diet: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.
    4. Choose low-carb, high-fiber foods: Limit sugary drinks, refined carbohydrates, and saturated fats.
    5. Stay hydrated: Drink plenty of water throughout the day.
    6. Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate blood sugar levels.
    7. Manage stress: Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises.

    Monitoring and Follow-Up

    If you’re diagnosed with prediabetes:

    1. Get regular check-ups: Schedule regular health check-ups to monitor your blood sugar levels and adjust your management plan as needed.
    2. Monitor your blood sugar levels: Use a glucometer to track your blood sugar levels, especially after meals and before bedtime.
    3. Adjust your lifestyle habits: Continuously work on maintaining a healthy lifestyle, including a balanced diet, regular exercise, and stress management.

    Remember, prediabetes is a reversible condition. By making lifestyle changes and managing your risk factors, you can prevent the onset of type 2 diabetes and improve your overall health.

  • Exercise:Our Daily Well-being key

    When we exercise, our body releases various chemicals that help us perform physical activity, manage stress, and even feel good. Here are some of the key chemicals released during exercise:

    1. Endorphins- Natural painkillers

    Endorphins are released by the pituitary gland and help reduce pain and discomfort during exercise.- *Mood boosters*: Endorphins also stimulate feelings of happiness and well-being.

    2. Dopamine- Reward and pleasure

    Dopamine is released by the brain’s reward system and helps motivate us to continue exercising.- Improved focus

    Dopamine also enhances focus and concentration.

    3. Serotonin-Mood regulation

    Serotonin helps regulate mood, reducing stress and anxiety.

    Sleep improvemen: Exercise-induced serotonin release can also improve sleep quality.

    4. Adrenaline (Epinephrine)-

    Energy and alertness: Adrenaline is released by the adrenal glands and helps increase energy, alertness, and focus.-

    Improved performance: Adrenaline also enhances physical performance by increasing heart rate, blood pressure, and muscle contraction force.

    5. Growth Hormone-

    Muscle growth and repair: Growth hormone is released by the pituitary gland and helps stimulate muscle growth and repair.-

    Bone health: Growth hormone also supports bone health and density.

    6. Brain-Derived Neurotrophic Factor (BDNF)- Neuroplasticity: BDNF is released by the brain and helps promote neuroplasticity, improving cognitive function and memory.

    Mood enhancement

    BDNF also supports mood enhancement and stress reduction.These chemicals work together to help us perform physical activity, manage stress, and even feel good during and after exercise.

  • Mother is the Driving Force for her children

    I believe that a woman, and especially a mother, has a lot of power within herself, no matter how helpless and weak she may feel… How can she instill an “awakened spirit” in her children? In her lullabies, in her stories, in playing with and spending time with her child, can she instill that slogan, that vision, that ideology and thoughts that she herself has a tendency to… How can her consciousness, her attachment to religion, and her efforts be passively transferred to her children? The environment and sounds that a child is familiar with as soon as he opens his eyes form the foundation of his life. Then I believe that the purpose of promoting this mindset in the Ummah, by taking a woman out of the house and keeping her busy all day long with the business of life, so that she starts considering her family and children as a burden or adopts an apologetic attitude towards her children regarding her career, is actually to destroy this great institution of education by destroying the basic connection between mother and child. I am not against a woman’s career, but the tendency to turn away from education by making career the first priority is worrying. Neither the state nor any institution can develop the emotional and spiritual development of children nor can it establish the ideology that is desired for a “united Ummah”. Set your priorities and repeat them out loud. Make a conscious effort and set high goals.