At 20, 30, 40 - When You Should Get Pregnancy? - Part 6
Ages 45 to 49
The percentage of women who have babies in this age group is .03, and the chance of successful infertility treatment drops tremendously. Just being able to conceive and sustain a pregnancy is an achievement and to some degree a reflection of your own good health. "We all hear success stories of women who had children in their late forties through in vitro fertilization," says Dr. Younger. "But more than half of all pregnancies conceived through IVF in women over age forty are produced through donor eggs."
Once you've conceived, you're more likely to undergo rigorous testing than you would if you were younger. Most pregnant women in their 40s have some stress testing to check their cardiovascular health, and they'll be more closely monitored for signs of diabetes or kidney problems than those in their 20s, says Dr. Younger.
Even if you're in top physical shape, carrying and delivering a baby will be more difficult than it would be if you were in the same physical shape in your 20s. "Pregnancy, in a sense, is like an athletic event," says Dr. Niebyl. "Blood volume nearly doubles, increasing the strain on your heart, and the extra weight puts some strain on your muscles and joints."
YOUR EMOTIONAL SELF
Most women in their mid-40s are concerned about the health of their baby as well as their own health -- with good reason, since there are increased risks for both at this age. But most pregnancies, even among women in their 40s, have good outcomes. The better you care for yourself, the more successful your pregnancy is likely to be.
RISKS TO YOUR BABY
The percentage of women who have babies in this age group is .03, and the chance of successful infertility treatment drops tremendously. Just being able to conceive and sustain a pregnancy is an achievement and to some degree a reflection of your own good health. "We all hear success stories of women who had children in their late forties through in vitro fertilization," says Dr. Younger. "But more than half of all pregnancies conceived through IVF in women over age forty are produced through donor eggs."
Once you've conceived, you're more likely to undergo rigorous testing than you would if you were younger. Most pregnant women in their 40s have some stress testing to check their cardiovascular health, and they'll be more closely monitored for signs of diabetes or kidney problems than those in their 20s, says Dr. Younger.
Even if you're in top physical shape, carrying and delivering a baby will be more difficult than it would be if you were in the same physical shape in your 20s. "Pregnancy, in a sense, is like an athletic event," says Dr. Niebyl. "Blood volume nearly doubles, increasing the strain on your heart, and the extra weight puts some strain on your muscles and joints."
YOUR EMOTIONAL SELF
Most women in their mid-40s are concerned about the health of their baby as well as their own health -- with good reason, since there are increased risks for both at this age. But most pregnancies, even among women in their 40s, have good outcomes. The better you care for yourself, the more successful your pregnancy is likely to be.
RISKS TO YOUR BABY
More than half of all pregnancies in women over age 45 end in miscarriage (before 20 weeks gestation). Risk of stillbirth is doubled for women in their 40s, compared with those in their 20s; for this reason, many doctors perform more stress tests and ultrasounds in the last weeks of pregnancy in older women. The chance of chromosomal abnormalities increases sharply. At age 45, there's a 1 in 30 chance of delivering an infant with Down syndrome and a 1 in 21 chance of having a baby with any chromosomal abnormality. In a 49-year-old those risks rise to 1 in 11 and 1 in 8, respectively.
OVER 50
The average age for menopause is 51, but typically the range runs from 45 to 55. Almost all pregnancies beyond age 50 require some assistance, whether from fertility drugs, hormone supplements, or, more often, donor eggs. Women still ovulating usually have to take progesterone for at least the first two months to maintain the pregnancy. Women who have stopped ovulating need donor eggs to conceive and must take estrogen and progesterone for much of the pregnancy, until the placenta begins to produce those hormones on its own.
At this age, there's a high rate of complications -- including hypertension, kidney problems, and placental problems -- that requires strict monitoring and care.
Then there's the issue of the woman's age once the baby is born. We all know 50-year-olds who are more energetic and alert than their 20-year-old counterparts, and they have the added benefit of maturity and experience. But women over 50 may need extra energy -- not to mention stamina -- to awaken every two hours with a newborn or to chase after a toddler.
Statistics show that once a woman has gotten pregnant, if she takes good care of herself and if prenatal screening tests are negative, she's much more likely to deliver a healthy baby than not -- regardless of her age. The rate of fetal deaths has dropped by about 70 percent since the 1960s. That's great news for all pregnant women.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
OVER 50
The average age for menopause is 51, but typically the range runs from 45 to 55. Almost all pregnancies beyond age 50 require some assistance, whether from fertility drugs, hormone supplements, or, more often, donor eggs. Women still ovulating usually have to take progesterone for at least the first two months to maintain the pregnancy. Women who have stopped ovulating need donor eggs to conceive and must take estrogen and progesterone for much of the pregnancy, until the placenta begins to produce those hormones on its own.
At this age, there's a high rate of complications -- including hypertension, kidney problems, and placental problems -- that requires strict monitoring and care.
Then there's the issue of the woman's age once the baby is born. We all know 50-year-olds who are more energetic and alert than their 20-year-old counterparts, and they have the added benefit of maturity and experience. But women over 50 may need extra energy -- not to mention stamina -- to awaken every two hours with a newborn or to chase after a toddler.
Statistics show that once a woman has gotten pregnant, if she takes good care of herself and if prenatal screening tests are negative, she's much more likely to deliver a healthy baby than not -- regardless of her age. The rate of fetal deaths has dropped by about 70 percent since the 1960s. That's great news for all pregnant women.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
Source: www.parenting.com
At 20, 30, 40 - When You Should Get Pregnancy? - Part 5
Ages 40 to 44
First the good news: A recent study shows that women over 40 who have babies without help from fertility drugs or other assisted reproductive technologies tend to live longer than those who don't. Why? One theory is that estrogen, which is still produced in abundance in fertile women, has life-lengthening effects on the heart, bones, and other organs. However, fewer than 1 percent of women ages 40 to 44 have babies. The chance of becoming pregnant during any one month drops to only 5 percent after age 40.
How well you carry and deliver a baby in your 40s depends on several factors, including your level of fitness, overall health habits, and whether this is your first baby. "The biggest complaint I hear among my pregnant patients in their 40s is how tired they feel," says Jennifer Niebyl, M.D., a professor and head of the department of obstetrics and gynecology at the University of Iowa. "Hormonal changes in pregnancy make all women feel tired, but fatigue seems to be more pronounced in older ones and can be compounded if there are young children to care for."
If you've already had a baby, you may also be more prone to hemorrhoids, pressure on the bladder, prolapsed tissues in the uterus and vagina, and sagging breasts than you would have been 20 years earlier, simply because the muscles and other tissues in these areas have already been stretched. You can minimize these effects by making sure not to gain an excessive amount of weight during pregnancy, keeping moderately active, and doing Kegel exercises to keep your vaginal muscles strong.
YOUR EMOTIONAL SELF
By the time you've reached your 40s, you have a wealth of experience and maturity to draw upon when raising a child. Chances are, you'll also be more patient than you would have been in your 20s. But you'll probably have concerns. "What I hear most often is, 'I'll be so old by the time this baby starts college!'" says Glazer. "Or a couple will look down the road and see that their nest won't be empty until they're 60 or 70. Older parents have to balance feelings of loss of freedom and spontaneity with the joy they'll feel in raising the child."
RISKS TO YOUR BABY
About one-third of all pregnancies in women ages 40 to 44 end in miscarriage. There are several reasons: The eggs may be defective to start with, the uterine lining may not be thick enough, or the blood supply to the uterus may not be rich enough to sustain a pregnancy. The risks of placenta previa (in which the placenta lies low in the uterus, partly or completely blocking the cervical opening and creating a high risk of hemorrhage) and placental abruption (in which all or part of the placenta separates from the uterine wall) are also increased. Babies born to women in their 40s are also more likely to have lower birth weights (under 5 1/2 pounds).
Risks of chromosomal birth defects rise steadily with each year into your 40s. If you give birth at age 40, your baby has a 1 in 106 chance of being born with Down syndrome and a 1 in 66 chance of being born with any chromosomal abnormality. But by age 44, those risks rise to 1 in 38 and 1 in 26, respectively.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
First the good news: A recent study shows that women over 40 who have babies without help from fertility drugs or other assisted reproductive technologies tend to live longer than those who don't. Why? One theory is that estrogen, which is still produced in abundance in fertile women, has life-lengthening effects on the heart, bones, and other organs. However, fewer than 1 percent of women ages 40 to 44 have babies. The chance of becoming pregnant during any one month drops to only 5 percent after age 40.
How well you carry and deliver a baby in your 40s depends on several factors, including your level of fitness, overall health habits, and whether this is your first baby. "The biggest complaint I hear among my pregnant patients in their 40s is how tired they feel," says Jennifer Niebyl, M.D., a professor and head of the department of obstetrics and gynecology at the University of Iowa. "Hormonal changes in pregnancy make all women feel tired, but fatigue seems to be more pronounced in older ones and can be compounded if there are young children to care for."
If you've already had a baby, you may also be more prone to hemorrhoids, pressure on the bladder, prolapsed tissues in the uterus and vagina, and sagging breasts than you would have been 20 years earlier, simply because the muscles and other tissues in these areas have already been stretched. You can minimize these effects by making sure not to gain an excessive amount of weight during pregnancy, keeping moderately active, and doing Kegel exercises to keep your vaginal muscles strong.
YOUR EMOTIONAL SELF
By the time you've reached your 40s, you have a wealth of experience and maturity to draw upon when raising a child. Chances are, you'll also be more patient than you would have been in your 20s. But you'll probably have concerns. "What I hear most often is, 'I'll be so old by the time this baby starts college!'" says Glazer. "Or a couple will look down the road and see that their nest won't be empty until they're 60 or 70. Older parents have to balance feelings of loss of freedom and spontaneity with the joy they'll feel in raising the child."
RISKS TO YOUR BABY
About one-third of all pregnancies in women ages 40 to 44 end in miscarriage. There are several reasons: The eggs may be defective to start with, the uterine lining may not be thick enough, or the blood supply to the uterus may not be rich enough to sustain a pregnancy. The risks of placenta previa (in which the placenta lies low in the uterus, partly or completely blocking the cervical opening and creating a high risk of hemorrhage) and placental abruption (in which all or part of the placenta separates from the uterine wall) are also increased. Babies born to women in their 40s are also more likely to have lower birth weights (under 5 1/2 pounds).
Risks of chromosomal birth defects rise steadily with each year into your 40s. If you give birth at age 40, your baby has a 1 in 106 chance of being born with Down syndrome and a 1 in 66 chance of being born with any chromosomal abnormality. But by age 44, those risks rise to 1 in 38 and 1 in 26, respectively.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
At 20, 30, 40 - When You Should Get Pregnancy? - Part 4
Ages 35 to 39
Fertility continues to decline after age 35, and it takes a nosedive at age 38, says Benjamin Younger, M.D., executive director of the American Society for Reproductive Medicine, in Birmingham, AL. "The decline is due mostly to the fact that the woman's eggs are aging, and they become more difficult to fertilize," he adds.
Up until age 35, most doctors suggest that couples have unprotected intercourse for a full year before seeking infertility treatment; that time period is reduced to six months for women over 35. "The greatest problem for infertile couples is delayed treatment, because there's a big difference in success rates between a woman in her late 30s and one in her early 40s," says Ruth Fretts, M.D., clinical instructor of obstetrics and gynecology at Harvard Medical School. "In fact, many infertility clinics won't accept patients if they're older than 39 or 40."
The risk of high blood pressure during pregnancy is about double for women over 35 compared with younger ones; hypertension affects about 10 to 20 percent of pregnant women in this age group. Gestational diabetes is two to three times more common in women over age 35 than in younger women, and recent studies show the risk is even higher if the woman has gained weight over the years.
The chance of having a cesarean section is about twice as high for women ages 35 to 39 as for those in their 20s, possibly because labor tends to take longer in older women. "When the second stage of labor surpasses two hours, obstetricians often intervene and do a C-section to reduce stress on the fetus," says Gertrud Svala Berkowitz, Ph.D., professor of obstetrics and gynecology and reproductive science at the Mount Sinai School of Medicine in New York City.
YOUR EMOTIONAL SELF
This is the age when your doctor might recommend amniocentesis or some other prenatal screening -- which for many women is anxiety-provoking while they await results -- because the risks of having a baby with Down syndrome or another type of chromosomal disorder begin to rise significantly.
RISKS TO YOUR BABY
The chance of having multiple births, especially twins and even triplets, increases significantly in your late 30s (and early 40s). "This is probably due to the fact that the hormonal stimulation of the ovaries changes slightly as a woman ages, increasing the chances that they'll release more than one egg," says Dr. Younger. "It could be Mother Nature's way of compensating for the fact that more eggs are likely to be defective." Women who take fertility drugs are also at higher risk of multiple births because the drugs stimulate the ovaries to produce more eggs. Even so, the chance of twin, triplet, or other multiple births is still relatively slim.
The miscarriage rate rises after age 35 to close to 18 percent. Rates of stillbirths are about twice as high among older pregnant women than younger ones, according to recent studies, although the reasons are unknown.
Fertility continues to decline after age 35, and it takes a nosedive at age 38, says Benjamin Younger, M.D., executive director of the American Society for Reproductive Medicine, in Birmingham, AL. "The decline is due mostly to the fact that the woman's eggs are aging, and they become more difficult to fertilize," he adds.
Up until age 35, most doctors suggest that couples have unprotected intercourse for a full year before seeking infertility treatment; that time period is reduced to six months for women over 35. "The greatest problem for infertile couples is delayed treatment, because there's a big difference in success rates between a woman in her late 30s and one in her early 40s," says Ruth Fretts, M.D., clinical instructor of obstetrics and gynecology at Harvard Medical School. "In fact, many infertility clinics won't accept patients if they're older than 39 or 40."
The risk of high blood pressure during pregnancy is about double for women over 35 compared with younger ones; hypertension affects about 10 to 20 percent of pregnant women in this age group. Gestational diabetes is two to three times more common in women over age 35 than in younger women, and recent studies show the risk is even higher if the woman has gained weight over the years.
The chance of having a cesarean section is about twice as high for women ages 35 to 39 as for those in their 20s, possibly because labor tends to take longer in older women. "When the second stage of labor surpasses two hours, obstetricians often intervene and do a C-section to reduce stress on the fetus," says Gertrud Svala Berkowitz, Ph.D., professor of obstetrics and gynecology and reproductive science at the Mount Sinai School of Medicine in New York City.
YOUR EMOTIONAL SELF
This is the age when your doctor might recommend amniocentesis or some other prenatal screening -- which for many women is anxiety-provoking while they await results -- because the risks of having a baby with Down syndrome or another type of chromosomal disorder begin to rise significantly.
RISKS TO YOUR BABY
The chance of having multiple births, especially twins and even triplets, increases significantly in your late 30s (and early 40s). "This is probably due to the fact that the hormonal stimulation of the ovaries changes slightly as a woman ages, increasing the chances that they'll release more than one egg," says Dr. Younger. "It could be Mother Nature's way of compensating for the fact that more eggs are likely to be defective." Women who take fertility drugs are also at higher risk of multiple births because the drugs stimulate the ovaries to produce more eggs. Even so, the chance of twin, triplet, or other multiple births is still relatively slim.
The miscarriage rate rises after age 35 to close to 18 percent. Rates of stillbirths are about twice as high among older pregnant women than younger ones, according to recent studies, although the reasons are unknown.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
At 20, 30, 40 - When You Should Get Pregnancy? - Part 3
Ages 30 to 34
Fertility begins to decline at age 30, but this change happens gradually, over the next five years or so. If you need infertility treatment, your chances of success are higher than they are for an older woman. For women under age 35 the success rate of in vitro fertilization (IVF), for example, is 25 to 28 percent; for those over age 40, that rate drops to 6 to 8 percent. One study found that the rate of cesarean sections was close to two times higher among women ages 30 to 34 than among those in their 20s, although doctors don't know why.
YOUR EMOTIONAL SELF
"Women who have been fully involved in their job in their 20s often feel emotionally ready to start a family as they enter their next decade," says Glazer. "And they have the energy and the resources to do it. But they may also feel pulled in different directions. They worry about whether they'll be able to return to their work life -- or whether they'll even want to."
RISKS TO YOUR BABY
The miscarriage rate is 11.7 percent. By age 30 your risk of having a baby with Down syndrome is 1 in 952, and a baby with any chromosomal abnormality, 1 in 385.
Fertility begins to decline at age 30, but this change happens gradually, over the next five years or so. If you need infertility treatment, your chances of success are higher than they are for an older woman. For women under age 35 the success rate of in vitro fertilization (IVF), for example, is 25 to 28 percent; for those over age 40, that rate drops to 6 to 8 percent. One study found that the rate of cesarean sections was close to two times higher among women ages 30 to 34 than among those in their 20s, although doctors don't know why.
YOUR EMOTIONAL SELF
"Women who have been fully involved in their job in their 20s often feel emotionally ready to start a family as they enter their next decade," says Glazer. "And they have the energy and the resources to do it. But they may also feel pulled in different directions. They worry about whether they'll be able to return to their work life -- or whether they'll even want to."
RISKS TO YOUR BABY
The miscarriage rate is 11.7 percent. By age 30 your risk of having a baby with Down syndrome is 1 in 952, and a baby with any chromosomal abnormality, 1 in 385.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
At 20, 30, 40 - When You Should Get Pregnancy? - Part 2
Ages 25 to 29
If you exercise and eat sensibly, and continue to do so throughout your pregnancy, you should have an easier delivery and be able to get your body back in shape more quickly than a less fit woman might. Although this is true at any age, in your 20s you are more likely to be at optimal fitness, making delivery and postpartum weight loss easier. In terms of long-term health, if you begin conceiving in your 20s, you may be at decreased risk for breast cancer and ovarian cancer, according to some studies. Doctors think that hormonal changes that occur during ovulation (increased estrogen and progesterone), which stimulate the ovaries and breasts every month, may raise the risk of these cancers; the more often you're pregnant, the less often you ovulate.
YOUR EMOTIONAL SELF
In your late 20s you're more likely to be established in your work life and, depending on when you married, your relationship with your husband may also be in better shape to handle the changes that parenthood brings.
RISKS TO YOUR BABY
The miscarriage rate is 10 percent, only slightly higher than for women five years younger. At age 25, your chances of delivering a baby with Down syndrome are 1 in 1,250, and there's a 1 in 476 chance of having a baby with any chromosomal abnormality.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
If you exercise and eat sensibly, and continue to do so throughout your pregnancy, you should have an easier delivery and be able to get your body back in shape more quickly than a less fit woman might. Although this is true at any age, in your 20s you are more likely to be at optimal fitness, making delivery and postpartum weight loss easier. In terms of long-term health, if you begin conceiving in your 20s, you may be at decreased risk for breast cancer and ovarian cancer, according to some studies. Doctors think that hormonal changes that occur during ovulation (increased estrogen and progesterone), which stimulate the ovaries and breasts every month, may raise the risk of these cancers; the more often you're pregnant, the less often you ovulate.
YOUR EMOTIONAL SELF
In your late 20s you're more likely to be established in your work life and, depending on when you married, your relationship with your husband may also be in better shape to handle the changes that parenthood brings.
RISKS TO YOUR BABY
The miscarriage rate is 10 percent, only slightly higher than for women five years younger. At age 25, your chances of delivering a baby with Down syndrome are 1 in 1,250, and there's a 1 in 476 chance of having a baby with any chromosomal abnormality.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
At 20, 30, 40 - When You Should Get Pregnancy? - Part 1
Most experts would say there's no one right time to start a family. But there are both advantages and disadvantages to giving birth at different ages: In your 20s, for instance, you'll have more energy to run after and care for your child but fewer financial resources and less personal life experience on which to draw; in your late 30s and 40s you may be more established financially but have a tougher time getting and staying pregnant and, afterward, keeping up with an active baby and toddler.
What follows is a look at the pros and cons of pregnancy at different ages
Ages 20 to 24
These are your most fertile years. Your periods are probably regular, and most, if not all, of them are ovulatory. Even now, however, you may not conceive exactly when you want to. The average woman between 20 and 24 years old has about a 20 percent chance each month of getting pregnant when she has unprotected intercourse.
Once you do conceive, your blood pressure will probably be checked at each prenatal appointment, even though most women in their 20s have only a small risk of hypertension during pregnancy. New research shows that you have about half the risk of gestational diabetes that women in their 40s do, which is why recent guidelines from the American Diabetes Association suggest eliminating the once routine test for gestational diabetes in women age 25 or under.
YOUR EMOTIONAL SELF
How you feel about your pregnancy may depend, in great part, on other things in your life. Some women who postpone job advancement to have a baby feel ambivalent or resentful at first, says Diane Ross Glazer, Ph.D., a psychotherapist in Woodland Hills, CA. "Another concern is body image, which is a bigger issue for most women in their 20s than for those who are older. Also, a woman at this age is likely to be focused more on her marriage than on other parts of her life, such as her job, and adding a third person into the mix may be difficult," says Glazer.
RISKS TO YOUR BABY
The miscarriage rate during these years is about 9.5 percent, the lowest it will ever be. Because your eggs are still relatively young, your baby is much less likely to be born with a birth defect such as Down syndrome (1 in 1,667 births among women age 20) or other chromosomal abnormalities (1 in 526 among women age 20). Yet more infants with these disorders are born to women in their 20s because those in this age group have more babies and women past 35 are more likely to be offered screening tests and may elect to terminate a pregnancy in which the fetus has a birth defect.
Continue Reading...Ages 20 - 24 - Ages 25 - 29 - Ages 30 - 34 - Ages 35 - 39 - Ages 40 - 44 - Ages 45 - 49
10 Model-Worthy Yoga Poses - PAGE 3
7. Camel
Kneeling, with your body erect and your knees directly beneath your hips, and toes curling under. Stack your hips on top of your knees, your shoulders atop your hips, and your ears atop your shoulders. Then place the palms of your hands on the small of your back, fingertips facing up. If that is uncomfortable, the fingertips can face the floor. As you inhale, inflate the chest and feel your breastbone rise, floating the ribcage up and off the waist. Then continue to lift the upper back up and over an imaginary ball behind you until you begin to reach one hand and then the other toward the heels. You should arrive in your deepest arch only in the upper back when both hands rest comfortably on your heels or props. Take five full, complete breaths, letting the head drop back; if that strains the neck, tuck the chin and relax the face muscles.
8. Crow
From a deep squat, place your hands flat on the floor in front of you so they are shoulder width apart. Come to your tiptoes and walk your feet closer to your body. Then slowly bring your weight forward onto the hands and off the feet until your knees touch your upper arms.
As you deepen the bend in your elbows, inch the knees up above the elbows, bringing them as close to the armpits as possible.
Transfer the weight fully onto the arms, squeeze your elbows in, tighten your abs, and press your shins into your forearms, causing your feet to float up behind you. You might want to rest in Child's Pose for a few breaths after Crow.
9. Shoulderstand
Lie on your back with arms by your side.
Bend your knees and rock your legs up, bringing your knees to your forehead and placing your hands under your hips to support them, keeping your elbows on the floor.
Slowly straighten your legs into the air, balancing for 8 to 10 breaths, then slowly release your knees and roll gently back onto the floor.
10. Savasana
Lie on your back, completely relaxed, with your arms resting on your sides or palms on your belly.
Rest in this pose for at least a 10 minute meditation.
Provided by Prevention
10 Model-Worthy Yoga Poses - PAGE 2
3. Triangle
Stand with your legs 4 feet apart. Raise your arms shoulder-height, parallel to the floor with your palms down. Turn your left foot in about 45 degrees, and your right foot about 90 degrees. Your front heel should bisect the back foot.
Bending from your hips, extend your torso to the right directly over your right leg, placing your right arm on a block behind your right foot. Stretch your left arm toward the ceiling, keeping your shoulders stacked in a straight line. Hold four or five breaths then straighten your torso and transition to Side Angle Lunge.
4. Side Angle Lunge
Bend your right leg about 90 degrees, so your right knee is directly over your right heel and your right foot is pointed straight ahead. Your left leg should be stretched straight back, with your foot turned in about 45 degrees and planted firmly on the mat.
Cross your right arm over the front leg, extended straight down with your palm facing out. Beginners can keep the left arm on the left side, or for more of a challenge, straighten the left arm up to the ceiling or over your ear, all the way forward.
5. Side Angle Bind
For a more intense torso-twisting, leg-strengthening yoga pose, you can transition into Side Angle Bind. Reach your right arm back through your legs and drop your left arm back behind your body to clasp your right hand.
Hold for three or four breaths, or as long as feels comfortable, elongating the spine and keeping your back straight. When you release from side angle repeat steps 3 through 5 on the left side.
6. Pigeon
Begin in Downward Facing Dog. Bring right leg forward to the ground, placing right knee behind right wrist, and allowing right heel to draw in toward groin—the closer it is to the groin, the gentler the stretch. Using the arms to support body weight, lift chest and lengthen spine as you stay here for as long as you comfortably can. Return to Down Dog and repeat on opposite side.
10 Model-Worthy Yoga Poses - PAGE 1
While we can't fit enough sun salutations in a day to make our bodies start to compete with our Venezuelan cover model's, these 10 yoga poses will still leave you feeling strong, flexible, and maybe even photogenic. Claudia Rocafort has practiced Kundalini, Ashtanga, and Hatha yoga for about 10 years, ever since she stopped dancing at age 22. "Yoga helps me strengthen and regain the flexibility I lost when I stopped dancing," she says.
Rocafort has taught yoga at a holistic spa in Venezuela and says she makes sure to do at least 6 or 7 basic asana postures every day. She used those basic postures, plus a few extra yoga poses, to develop her Cover Model Workout—an at home yoga routine you can practice to help make you look and feel cover model-worthy. "Each pose has a benefit," she says of the sequence. "The sun salutations are wonderful because they incorporate the flow and focused movement that I find integral. The rest of the sequence gives me focus and balance and allows me to really let go."
1. Cat and Cow poses
With your hands and knees on the floor, breathe in, arch the back tucking your stomach in,tucking your tailbone in, sucking your belly button in toward the spine and your neck loose, head hanging down in Cat pose.
Exhale, dropping the belly, arching the back so your tailbone lifts up, your head is up and your shoulders are open, chest forward in Cow pose. Repeat, alternating between Cat and Cow between 10 or 15 times. This really warms up the spine, releases the hamstring and gets you into a nice rhythm for your practice.
Stand up into Mountain Pose, both feet planted on the ground, shoulder-width apart, spine straight, standing tall. Inhale, stretching your arms up parallel overhead. As you exhale, fold down into a forward bend, folding at the waist and releasing the entire upper body so you hang loose stretching the back and hamstrings. Then inhale, arch your back up into a half lift, hinging your torso up so it's at a right angle to your legs and you are looking forward. Then exhale, releasing back down into the forward bend and holding for one or two breaths. On an inhale, straighten your body back up, extending your arms out and up as you stand so the fingertips meet, touching overhead. Look upward, extending the neck and back to elongate the spine, then release your hands down into mountain pose so you are again standing grounded in mountain pose. Repeat this cycle five times.
3 Best Exercises For Cellulite Elimination
If you wish for to get rid of cellulite then you'll have to create lean muscle. Lean muscle is the key to ever-increasing your metabolism, burning fat, & getting rid of cellulite.
3 Best Exercises For Cellulite Elimination
Here are a few in all honesty great exercises that will assist you to get rid of cellulite.
1. Squats
I am so in love with squats. They're marvelous for working out the legs, butt, hips, the entire lower body. Currently you do not have to go to a exercise center to do squats, you will be able to do them from the luxury of your own abode. You will be able to do them with a barbell, dumbbells, or simply body weight. As a subject of fact generally most people reading this article will start off doing squats with no weight at all, (simply body weight).
Tip: Make sure that when you perform squats that you start the movement with your hips. This will help you to limit your knees from heading out pass the front of your toes. When you are in the full squat position you don't wish for your knees to pass your toes because it causes undue strain on them as well as there is no need to become hurt. If you are not flexible an adequate amount of to do a full squat that's acceptable, merely begin with a half or 1/4 squat until you become more flexible.
2. Rowing
I love rowing as well. ;) It's a total body exercise that is painless on joints of the body. But do not be misinformed, it's a heck of a workout. You are working your complete body here. You are burning a heck of a lot of calories in a condensed amount of time, as well as you're developing lean muscle in your whole body. That's exactly what you want to do. Burn up the fat and create the muscle. Not hulking muscle, only lean sexy fat burning muscle.
3. Walking
Trust it or not, walking is a great way to use up some cals plus get in shape. It is a great lead in to jogging plus interval running, which I'm a gigantic admirer of. Walking takes a little longer to burn the cals, however in the end it's still the combat of total cals in v. complete calories out, in addition, if you win that battle and maintain lean muscle mass with your nutritional regime as well as exercise, then you'll triumph the cellulite war.
Thanks Kenneth Edwards for sharing this post. Visit his blog here http://dothistogetridofcellulite.com/blog
3 Best Exercises For Cellulite Elimination
Here are a few in all honesty great exercises that will assist you to get rid of cellulite.
1. Squats
I am so in love with squats. They're marvelous for working out the legs, butt, hips, the entire lower body. Currently you do not have to go to a exercise center to do squats, you will be able to do them from the luxury of your own abode. You will be able to do them with a barbell, dumbbells, or simply body weight. As a subject of fact generally most people reading this article will start off doing squats with no weight at all, (simply body weight).Tip: Make sure that when you perform squats that you start the movement with your hips. This will help you to limit your knees from heading out pass the front of your toes. When you are in the full squat position you don't wish for your knees to pass your toes because it causes undue strain on them as well as there is no need to become hurt. If you are not flexible an adequate amount of to do a full squat that's acceptable, merely begin with a half or 1/4 squat until you become more flexible.
2. RowingI love rowing as well. ;) It's a total body exercise that is painless on joints of the body. But do not be misinformed, it's a heck of a workout. You are working your complete body here. You are burning a heck of a lot of calories in a condensed amount of time, as well as you're developing lean muscle in your whole body. That's exactly what you want to do. Burn up the fat and create the muscle. Not hulking muscle, only lean sexy fat burning muscle.
3. Walking
Trust it or not, walking is a great way to use up some cals plus get in shape. It is a great lead in to jogging plus interval running, which I'm a gigantic admirer of. Walking takes a little longer to burn the cals, however in the end it's still the combat of total cals in v. complete calories out, in addition, if you win that battle and maintain lean muscle mass with your nutritional regime as well as exercise, then you'll triumph the cellulite war.Thanks Kenneth Edwards for sharing this post. Visit his blog here http://dothistogetridofcellulite.com/blog
5 Ways to Buy Yourself a Good Mood[cont]
Something for your bedroom
Instead of: Something for Your Living Room
Generally, when people splurge on a home upgrade, they focus their expenditure on a room that guests spend time in - for example, they'll buy a sofa for the living room or granite countertops for the kitchen. But those might not be the best places to invest your home happiness dollars. One recent study found that the cities where residents got the most restful night's sleep were also the places where people's happiness levels were highest. "The bedroom is where you relax and unwind," says Denis Cauvier, Ph. D., a business consultant and Lysaght's co-author. And when you consider that we spend a third of our lives in bed, investing in a new mattress, soft 600-thread-count sheets, or heavy-duty light-blocking window shades makes a lot of sense. In fact, you'll reap one of the most priceless things of all: a good night's sleep.
A gym membership
Instead of: An Expensive Piece of Home Equipment
You might think you'd be a lot more likely to work out if you have a treadmill, stationary bike, or weight machine sitting right in your basement. Not necessarily. According to a recent survey by the Consumer Reports National Research Center, 37 percent of respondents admitted that they use their home equipment less frequently than they expected to. One possible reason: Working out with other people at the gym makes those sweatfests more enjoyable - and when people have fun exercising, they're more likely to stick with it, reveals an article published in the Journal of the American Academy of Physician Assistants. What's more, merging your workout with your social life will help you fit two important tasks into your overbooked calendar at once. "The gym basically automates your time with friends," explains Laura Rowley, author of Money and Happiness: A Guide to Living the Good Life and a financial columnist for Yahoo Finance. "You can see people you really want to see, which makes you happy and makes the expense feel worth it." If that's not enough of a reason to shell out that monthly fee, consider this: While you can slack off on the treadmill in your basement without anyone knowing, that militant spin instructor isn't going to go as easy on you. So in the long run, you'll be much happier with the results, too.
Others
Instead of: Yourself
If you want instant gratification, give some of your money away. In one experiment, researchers handed out $5 and $20 bills to students, asking half to spend it on themselves and half to dole the dollars out to other people. Those who gave the cash away reported feeling happier at the end of the day. "Not many things contribute to our happiness more than generosity," says Tal Ben-Shahar, Ph. D., a former Harvard lecturer and the author of Happier. Consider donating $25 per month to your favorite cause (which you can deduct come tax time). Don't have a cause close to your heart? Check out charity navigator.org, which catalogs organizations by topic (animals, environment, health, etc.) and even rates charities, so you can be certain your contribution really will make a difference. Or do something good close to home: Researchers at the University of Pennsylvania's Wharton School have found that we're more motivated to help others when we have some personal connection to them. Find local charities that strike a chord - food pantries, the humane society, a homeless shelter, or a local museum or library - and write a check to help them out. On a smaller scale, treating a friend to lunch for her birthday or buying your boyfriend his favorite flavor of ice cream can make you feel warm and fuzzy, too.
Previous Reading: 5 Ways to Buy Yourself a Good Mood
Source: www.womenshealthmag.com
5 Ways to Buy Yourself a Good Mood
The term "retail therapy" is a bit of a misnomer. Sure, buying yourself something expensive can improve your mood, but the boost is often temporary. In fact, you usually end up feeling worse later on (like when your credit card bill arrives). Fortunately, there are ways to spend your money - even if you don't have much of it - that will bring you true long-term happiness. Over the past 25 years, behavioral economists and psychologists have been examining the connection between money and mood, and they've made some intriguing discoveries. Using their research, we've identified five simple ways to reallocate your budget so that you feel more bliss.
A vacation
Instead of: Spa Treatments
In need of some serious R & R? A mani-pedi or massage might seem like the perfect way to pamper yourself. After all, compared to a trip, these things go for chump change. But experts say putting some distance between you and your daily surroundings is a much better way to de-stress and is worth the expenditure. In a study published in the journal Occupational Medicine, researchers found that vacations not only had a positive effect on short-term happiness but also a beneficial impact on people's long-term mental and physical well-being.
More good news: "It's not just the vacation itself that'll make you happier, but the potential perspective you'll gain on your getaway, which can lead you to a happier life," says Alan Lysaght, a financial psychology expert and coauthor of The ABCs of Making Money. "Breaking free from your usual routine gives you a chance to take stock of your life and figure out the kinds of changes you need to make to be happier." Can't swing a far-flung trip right now? Even a weekend spent at a local B & B can work wonders.
Makeup
Instead of: Clothes
It's as simple as this: When you look good, you feel good. But that mood booster doesn't have to be a big-ticket item.
According to a study conducted by BuzzBack Market Research, beauty products—even the drugstore kind - are a more satisfying purchase than a chic new addition to your wardrobe. As crazy as it sounds, studies have found that during economic downturns, lipstick sales actually spike. (Economists call it the Lipstick Effect.) One possible reason: There's something satisfying about adding a little bit of luxury to your life - and even if you're strapped for cash, you can usually fit a lip gloss into your budget. "And unlike a dress you wear every once in a while, that tube of lipstick will provide a daily pick-me-up," Lysaght says.
Continue Reading...
Source: www.womenshealthmag.com
A vacation
Instead of: Spa Treatments
In need of some serious R & R? A mani-pedi or massage might seem like the perfect way to pamper yourself. After all, compared to a trip, these things go for chump change. But experts say putting some distance between you and your daily surroundings is a much better way to de-stress and is worth the expenditure. In a study published in the journal Occupational Medicine, researchers found that vacations not only had a positive effect on short-term happiness but also a beneficial impact on people's long-term mental and physical well-being.
More good news: "It's not just the vacation itself that'll make you happier, but the potential perspective you'll gain on your getaway, which can lead you to a happier life," says Alan Lysaght, a financial psychology expert and coauthor of The ABCs of Making Money. "Breaking free from your usual routine gives you a chance to take stock of your life and figure out the kinds of changes you need to make to be happier." Can't swing a far-flung trip right now? Even a weekend spent at a local B & B can work wonders.
Makeup
Instead of: Clothes
It's as simple as this: When you look good, you feel good. But that mood booster doesn't have to be a big-ticket item.
According to a study conducted by BuzzBack Market Research, beauty products—even the drugstore kind - are a more satisfying purchase than a chic new addition to your wardrobe. As crazy as it sounds, studies have found that during economic downturns, lipstick sales actually spike. (Economists call it the Lipstick Effect.) One possible reason: There's something satisfying about adding a little bit of luxury to your life - and even if you're strapped for cash, you can usually fit a lip gloss into your budget. "And unlike a dress you wear every once in a while, that tube of lipstick will provide a daily pick-me-up," Lysaght says.
Continue Reading...
Source: www.womenshealthmag.com
Top 12 Diet Mistakes You Should Know[cont]
7) Drinking Too Little Water
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags -- and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
8) Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
9) Taking the Drive-Through Bait
The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
10) Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
11) Setting Unrealistic Goals
Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.
12) Avoiding Exercise
When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like -- and still lose weight. The key is finding an exercise you enjoy. If the treadmill seems tedious, try swimming, ballet, biking, or Ping-Pong, all of which burn more calories than walking. Spend time at different activities until you find one you want to do on most days.
Previous Reading Mistake 1-2-3-4-5-6
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags -- and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
8) Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
9) Taking the Drive-Through Bait
The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
10) Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
11) Setting Unrealistic Goals
Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.
12) Avoiding Exercise
When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like -- and still lose weight. The key is finding an exercise you enjoy. If the treadmill seems tedious, try swimming, ballet, biking, or Ping-Pong, all of which burn more calories than walking. Spend time at different activities until you find one you want to do on most days.
Previous Reading Mistake 1-2-3-4-5-6
Source:www.webmd.com
Top 12 Diet Mistakes You Should Know
Diet Mistakes Can Influence Weight
Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders.
1) Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 - and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly - and gains weight more quickly - than ever before.
2) Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
3) Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.
4) Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Nuts are a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.
5) Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
6) Sipping Too Many Calories
When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.
Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders.
1) Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 - and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly - and gains weight more quickly - than ever before.
2) Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
3) Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.
4) Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Nuts are a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.
5) Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
6) Sipping Too Many Calories
When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.
Source:www.webmd.com
Subscribe to:
Posts (Atom)
