Published on: 07 April 2018
Last Updated on: 25 July 2024
Prenatal vitamins are one of the first things that your doctor will recommend as soon as you get pregnant. This is one piece of advice that you shouldn’t ignore at any cost. It’s not for nothing that prenatal vitamins are considered to be the cornerstone of a healthy pregnancy. Regular intake of prenatal vitamins can help you to avoid complications and give birth to a healthy baby. Here are all that you must know about prenatal vitamins.
Are prenatal vitamins and multivitamins the same?
Many pregnant women think that since it’s about taking vitamin and mineral supplements, multivitamins will be equally effective. But that is not the case. Prenatal vitamins are loaded with appropriate amounts of minerals and vitamins needed to sustain and support a healthy pregnancy, especially folic acid and iron. Your regular multi-vitamins are not formulated to provide you the same effect.
Why are prenatal vitamins essential during pregnancy?
When you are pregnant, your nutritional requirements become higher. This is because your body has to sustain the baby growing within your womb. Having a healthy diet is not enough to provide all the nutrients that your body needs. Prenatal vitamins ensure that this nutrient gap is fulfilled effectively. In other words, prenatal vitamins make sure that your baby’s growth and development is not impacted due to any kind of nutritional deficiency in your diet.
What should you look for in your prenatal vitamins?
Prenatal vitamins come packed with different nutrients in varying amounts. The ingredients are meant to provide nutritional support to your body throughout your pregnancy and even during your preconception and post-delivery period. Among the essential ingredients to look for in your prenatal vitamins are the following:
Folic acid
Calcium
Iron
Omega 3s
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc
Iodine
How to select your prenatal vitamins?
While there are many prenatal vitamins available in the market, not all of them are created equal. That means all of them will not be equally effective for your body. You have to select a bottle of prenatal vitamins that will ensure you maximum nutrients and help you to have a healthy pregnancy. If you are looking for such effective prenatal vitamins but are not sure which one to choose, check out the SmartyPants Prenatal Complete Review. These prenatal vitamins are formulated to make sure that your baby receives all the nutrients needed for proper growth and development.
Can prenatal vitamins substitute for a healthy diet?
Prenatal vitamins are meant to provide your body with the required nutrients that you can’t get from your food. However, that doesn’t mean you can substitute a healthy diet with your prenatal. Eating a healthy and balanced diet is essential during pregnancy. At the same time, you will have to take your prenatal vitamins as well. You can’t avoid any of them. Also, taking prenatal vitamins doesn’t mean you are free to indulge in unhealthy food during pregnancy. So, stick to a healthy diet as well as to your prenatal vitamins all through your pregnancy.
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Working in a physically demanding job can come with its own unique advantages and disadvantages. If you care for your body properly and look after yourself throughout your working years, your physical job could leave you with a fitter, healthier body in old age. For others, manual labor can lead to injury and weakness over time. If you want to work hard without sacrificing your health, follow these crucial self-care tips.
1. Choose your uniform wisely:
Depending on the type of job you do, you may find that the clothes and shoes you wear to work have a major impact on the way your body feels after a hard day on the job. If you’re on your feet all day, it’s absolutely essential to invest in good quality, safe footwear that will support your back and prevent fatigue and pain. Get yourself a pair of rm Williams boot shoes so you can move freely throughout the day without suffering from the many ailments that ill-fitting, poor quality boots can cause.
2. Don’t neglect protection gear:
Many manual labor jobs come with a range of protective safety equipment designed to prevent accidents and injuries from occurring in the workplace. If your job requires you to wear safety goggles, hard hats, hearing protectors, or respirators, make sure you always keep these on at all times regardless of what’s going on around you. These safety measures could be the difference between a life-long disability and a healthy lifestyle.
3. Fuel up:
While sitting in an office chair all day can easily lead to poor cardiovascular health and speedy weight gain, manual labor often has the opposite effect. When you’re working on your feet all day and lifting heavy objects around, your body needs adequate fuel. Make time to eat a nourishing breakfast before you head to work each day, pack a healthy, nutrient-dense lunch for your break time, and bring plenty of high protein snacks to keep you going.
4. Lift properly:
Improper lifting can easily cause serious back injuries and chronic pain, so it’s essential that you learn and practice proper heavy lifting techniques before you begin a serious manual labor job. One poor lift could leave you with real long-term difficulties, so this step is extremely important.
5. Take care of your skin:
Working around plenty of pollutants and spending your days out in the sun can do some serious damage to your skin. Pre-empt that problem by wearing a high SPF sunscreen every day and moisturising your skin every time you bathe or head to bed. This should help ward off premature aging and rough, dry skin that looks unpleasant and feels uncomfortable.
6. Get into a stretching routine:
Stretching is great for your muscles, joints, and ligaments. It will improve your overall flexibility and make it easier for your body to deal with the hard work you put it through every day. This could help you avoid injuries, work more efficiently, and end the day feeling less worn out.
7. Get plenty of sleep:
A hard day at work will be far more difficult if you’re not properly rested. Head to bed at a reasonable hour and aim to get at least 8 hours of sleep every night. Your body and mind will thank you when morning arrives.
Everyone experiences heartburn from time to time or has the occasional upset stomach. But for those who experience these symptoms more frequently, it could be a sign of long-term Gastrointestinal Conditions.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 60 to 70 million people in the U.S. are affected by gastrointestinal issues. But what exactly is a" gastrointestinal issue," and what parts of your body can experience the impact?
Gastrointestinal Health 101
The gastrointestinal system gives your body what it needs to function. The system breaks down food, extracts nutrients from it, and converts these nutrients into energy. It also protects your body against harmful substances by blocking them from your bloodstream.
The gastrointestinal tract primarily consists of the following:
Esophagus:
A hollow tube running through the neck and chest that connects the mouth to the stomach. Muscles in the esophagus push food into the stomach.
Stomach:
A large organ that holds foods and breaks them down using enzymes and acids.
Liver:
The organ that filters toxins from the blood and produce bile, which further helps break down food into proteins, carbohydrates, and fats.
Gallbladder:
A sac-like organ that stores the bile the liver produces then releases it as necessary.
Pancreas:
An organ that produces enzymes like insulin, which aids in the breakdown of sugars.
Small intestine:
As the stomach passes along food, this organ starts breaking it down while absorbing the majority of its nutrients.
Large intestine:
This organ contains billions of bacteria that turn food into waste (feces). At this same time, the large intestines remove water and electrolytes from what is left of the food for your body's use.
Rectum:
A small space at the end of the large intestine provides temporary storage for waste.
When you eat something, each of these organs plays a role. To kick off the process, saliva begins to break down food. With the help of other enzymes, food continues breaking down as your system propels it by muscular contractions through the digestive tract. This process is called peristalsis.
Gastrointestinal organs and their fluids exist in a delicate balance. Diet, stress, and illness can upset this balance and cause pain or discomfort.
Common Gastrointestinal Conditions and Disorders
There are a variety of common gastrointestinal (GI) disorders like constipation, diarrhea, and acid reflux. Though some Gastrointestinal Conditions are genetic and outside of your control, you can still prevent many complications or subdue symptoms by eating a balanced diet, practicing healthy bowel habits, and following the CDC guidelines for cancer screening.
Some common disorders—like celiac disease, gastroesophageal reflux disease, irritable bowel syndrome, lactose intolerance, and leaky gut syndrome—are generally manageable with proper care and direction from medical professionals. If you experience severe pain or think you may have a more serious condition, see your doctor as soon as possible.
1. Celiac Disease
Celiac disease is an immune response to gluten, a protein found in wheat, rye, and barley. People with this problem cannot eat food made from these substances because it triggers a response in their small intestine, which over time becomes inflamed and unable to absorb nutrients.
If you have celiac disease, you'll feel sick after eating something with gluten. Symptoms include bloating and gas, abdominal pain, fatigue, and nausea. Though there's presently no cure, most people who follow a strict gluten-free diet can reduce flare-ups and promote intestinal healing.
3. GERD
Gastroesophageal reflux disease (or GERD) is a condition where your stomach acid flows back into your esophagus, irritating the esophagus's lining. It is essentially the same as acid reflux, except the symptoms are more intense and frequent.
Common symptoms include a burning sensation in your chest after eating, having difficulty swallowing, and feeling like there's a lump in your throat. You may also regurgitate food or sour liquid. People with GERD often feel worse at night, which can cause other problems like a chronic cough, laryngitis, asthma, and disrupted sleep.
There are over-the-counter remedies such as antacids and H2 blockers, but more intense symptoms may require prescription medication. Lifestyle factors such as smoking, eating large meals, or eating late at night can aggravate GERD.
3. Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a common GI disorder that affects the large intestine. If you have this chronic condition, you will feel abdominal pain, bloating, gas, diarrhea, and constipation.
While the exact cause of IBS is unknown, certain factors play a role. Someone with IBS may have abnormalities in their digestive system or may have had a bacterial or viral infection that left an overgrowth of bacteria in the intestines. Changes in gut microbes can also lead to IBS.
Though there is no cure for IBS, taking medications, and making lifestyle changes can alleviate the symptoms. For example, you can exercise regularly, eat smaller meals, and focus on minimizing stress. In terms of regulating your diet, you can try consuming more probiotics and limiting caffeine, dairy products, and spicy foods. Medicalprices.co.uk has a complete guide about IBS.
4. Lactose Intolerance
Lactose intolerant individuals cannot break down lactose, the natural sugar in milk. If you're lactose intolerant, your small intestine doesn't produce enough lactase (the enzyme) to digest lactose (the milk sugar). Undigested lactose then moves into your large intestine, where it interacts with the bacteria, causing bloating, gas, and diarrhea.
Aside from avoiding dairy products altogether, lactose intolerants can take over-the-counter lactase enzyme tablets that aid in dairy digestion.
5. Leaky Gut Syndrome
As part of the digestive tract, the intestines allow water and nutrients to pass through their walls while blocking harmful substances. The ease with which substances pass through the intestinal wall is called intestinal permeability. When this permeability becomes compromised, toxins and bacteria may escape from the intestines into the bloodstream.
This condition is called a leaky gut syndrome, and if left unchecked, it can cause inflammation throughout the body. Symptoms may include bloating, gas, food sensitivity, fatigue, and skin problems. Though more research needs to be conducted on this condition, a few probable causes include:
Consuming too much sugar or alcohol
Long term use of anti-inflammatory drugs like ibuprofen
Deficiencies in vitamins A and D and zinc
Chronic inflammation throughout the body
Stress
Bacterial imbalance in the intestines
Yeast overgrowth in the digestive system
To reduce symptoms, you can work on improving your overall gut health. First, you can limit your carb intake, as harmful bacteria thrive on sugar. You can also increase the number of beneficial bacteria in your body by eating foods with probiotics such as yogurt, kimchi, and sauerkraut.
You may also want to consider powdered collagen protein supplements. Collagen is a naturally occurring protein that gives structure to connective tissues, ligaments, and skin. The protein also provides structure to blood vessels and may strengthen compromised intestinal walls.
Avoiding a Pain in the Gut
While some gastrointestinal conditions can be severe, other GI issues and symptoms are common and manageable with lifestyle changes. If you maintain a healthy diet with your unique gastrointestinal needs in mind, you can treat your symptoms and live free of gut pain.
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Are you building a fitness sanctuary in your garage or basement? You have to check out these 8 home gym systems. It'll be hard to choose just one.
Home gym systems are accessible spots in one's home for exercising, usually situated in the garage or an extra room in the house.
More and more people are opting for home fitness sanctuaries as opposed to going to commercial gyms because it presents certain benefits.
Let's take a look.
Advantages of Having Home Gym Systems :
First, gym systems save time. Going to a commercial gym and back home would normally take up to an hour or so, but having a home gym takes just a minute to get to.
It also removes the excuse of skipping the gym due to traffic if the commercial gym is located far from one's home.
Another advantage of a home gym system is you buy the equipment just once, which is inexpensive compared to using a commercial gym.
Commercial gym membership usually requires a monthly subscription fee and if you are going to be working out for many months or years, it might be more cost-effective to go for the home gym option.
Lastly, one of the greatest benefits is adherence to the training.
Having a home gym largely reduces the self-imposed excuses that you have for yourself on why you should not be working out.
Adherence means not only doing your training but doing it consistently.
At the end of the day, you're only going to be getting the benefits from exercise if you're doing the exercise right.
Building the perfect home gym requires you to have excellent equipment and home gym systems that will help you reach your fitness goals, and train often and consistently.
A home gym needs a product that is compact with the ability to do it all and with no restrictions.
If you are looking to build the perfect home gym, consider the best eight home gym systems listed below.
1. Thane Total Flex Home Gym :
This ultra-compact system can also be thought of like a traveling gym as it can go along with you virtually anywhere and then be set up quickly for gym-quality workouts.
When space isn't an issue, the ultra-compact Thane Total Flex is here to save the day.
It easily folds up to the size of a suitcase and has a handle for portability.
With over 50 exercises targeting muscles from head to toe, it has a reclining seat for lower body workouts and can fold up smaller than a suitcase.
However, the resistance may be too low for the super fit. It is perfect for apartments but it's not optimal for big strength gains.
2. Marci MWM-988 Stack Gym :
Tone your entire body with the versatile Marci MWN-988 stack gym.
It offers a dual function for upper and lower body workouts. It also has an excellent flat station, all of which adds up to effective targeted training.
However, it offers only about 150 pounds of resistance.
It is built with strong steel tube framing and comes with high and low pulley stations.
It assembles in just a few hours and is relatively compact.
3. Total Gym XLS :
Designed for use by the whole family, the Total Gym XLS works with every fitness level and can help target almost every major muscle group.
It has a 400-pound capacity and no assembly is required. It also comes with a short six-month warranty.
It is also useful for workouts ranging from cardio to strength training to stretching.
It offers compact upright storage and also includes 5 workout DVDs.
4. The Powerline BSG10X :
It has a hard-to-find 10-year warranty on its frame.
On top of that, it is built with 11-gauge steel which assures maximum strength-building potential, reliable functionality, and the long-lasting durability of construction.
That means this investment will last, giving you time to learn the many ways you can use the system to develop gains and good habits.
It features an easy to adjust 160-pound iron stack and is mostly assembled out-of-the-box. It utilizes military-grade aircraft cables and has 2200-pound tension strength.
However, the foam handles tear over time. Powerline BSG10X is a professional gym quality unit.
5. Body-Solid EXM 3000 :
Sculpt your body with an intense efficient workout on the Body-Solid EXM 3000. You will be amazed by this home gym's versatility.
It features an easy pin weight adjustment, a small footprint that is ideal for tight spaces, and a workout poster that lists 20 exercises.
It offers a wide array of strength training exercises for up to three simultaneous users, making it ideal for large homes and family workouts.
It features contoured durafirm pads for support. It also has weight stacks that are within easy reach and a multi-function press arm station.
It is one of the best home gym systems if you have the space for it.
6. Bowflex PR1000 :
Anybody can achieve amazing results using the patented technology of the Bowflex PR1000.
This home gym system features a flat pull down bar and a horizontal bench press.
These are perfect for developing the lean toned and V-shaped torso many fitness fans dream of.
It includes up to 210 pounds of resistance, a rail for rowing training, and a 300-pound maximum capacity.
7. Powertec Fitness WB-LS14-P :
Reach your maximum potential with the Powertec Fitness WB-LS14-P. It features directly loaded weights for a natural feel but with the safety of a machine.
This home gym system boasts a press capacity of a staggering 500 pounds.
It combines a standard incline bench with the versatility of a single step press.
Unlike many other home gym systems, no leg press gets in the way when you use the bench.
Optional attachments are available and it's not limited by total stack weight. It offers an easy assembly with good instructions.
It offers handlebars on the bench for stabilization and ipsilateral arms for better performance.
Read more, for more informative content.
8. The Bowflex Xtreme 2SE :
It lives up to it is a brand's good name by offering a total body workout in as little as half an hour.
The unit allows users to move quickly between arm and leg workouts without the need for changing tension cables.
It features an ab pulley and harness to build defined abs, a unique 5-way hand grip that adds flexibility, and an ergonomic adjustable seat for comfort.
It also boasts resistance that is upgradeable to 410 pounds and 70 easy to learn exercises.
Reach Your Ultimate Fitness Goals :
If you are going to build a home gym, these are some of the home gym systems you should not miss out on.
This selection of equipment will help you keep in shape in the comfort of your home. For more information, contact us.
Read Also :
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Top 10 Muscle And Strength Building Exercise At Home
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