Your time and how you spend it matters, own your time!!

Did you know that research has shown that a significant percentage of heart attacks take place on a Monday morning?

black box on white surface

The question is do people really hate Mondays or do they hate where they go on Mondays ? May be its every day and not just Mondays, you know how people tend to get use to the idea after a day, when they think of their bills they conform and get on with it, until Friday, the fact that there is FGIF tells us that the week running the treadmill is not our most passionate moments.

two women talking while holding drinking glasses

Or maybe working for someone is not your cup of tea and you’ve not been brave enough yet to say it with your own voice yet. Your time and how you spend it matters!

Who’d have thought that the opportunity to work from home would become so exaggerated, its always been there but then came …..


Covid-19 has made it so obvious that we can no longer rely on going to a place of work every day to earn a livelihood.

black and white sketch of man

But when we can’t leave the house, our households are out of pocket, the economy is out of pocket but the bills keep mounting up.

pile of printing papers

And when bills pour in, money pour out and money is a scarce resource, this causes uncertainty.

woman covering her face with her hands

Such uncertainty is sure to bring its share of stress, which is the leading cause of heart disease.

I hear you ask where do we go from here then?

Anywhere is better than there!

multicolored wooden signage post

Work from home opportunities have been increasing steadily over the past 5 years and today they are spiraling out of control.

This to do 1. Own today printed frame beside teal headset

Both demand and supply are on the increase. The market is in its infancy despite its exponential growth. This is because there are 7-9 billion people on the planet and motor skill are the only skills one is required to master in order to participate in this emerging way of life, thats the the potential of the future.

silhouette of man and woman inside tunnel

Lets walk towards the light and embrace the future of owning our time with E commerce

For more information on the idea of working from home, click my affiliate link

My granny use to say “You can do anything once you put you mind to it”

Success is guaranteed when you’ve identified your truth.

Difficulty in life occurs because the mind is confused as to where exactly you see yourself.

Life is a Straight Road to Success artwork

The mind is a powerful tool, which, if instructed accurately will bring you the result that you desire. If it is healing that you require, the mind can repair the body thoroughly. If its ability that you require, the mind can copy any action and bringing accuracy to its execution.

selective focus photography of an arrow

We have been led to believe that our bodies require outside intervention to be made whole, that our bodies are less than the bodies of others or our minds less than the capacity of the minds of others but we tend to forget that the mind built this body, yes it was instruction within our cells that instructed those cell as where and how to position themselves. These instructions ensured, that when we were born, we looked like every other human form on earth, with a left side that mirrors a right side.

woman wearing blue shirt

This is the power of the brain. That power is not only there during your formation but throughout your life. Unfortunately, we are taught to rely of all the personnel that were not involved in our assembly, once we exist the womb.

woman dipping in ocean

My story begins swimming about 30 minutes out from shore, I ran into some strong currents and began to worry for my safety. Immediately, me and self went into emergency meetings, I reminded self that it was capable of placing my eyes pretty close to perfectly opposite each other,

girl wearing pink pullover hoodie covering her nose

it also made my right and left hands pretty much the same size and look, I actually could not detect any discrepancies.

I praised my brain for its dedication to over looking “a good work” and once I was able to remind self that she was there from the beginning, she confirmed that she was capable of taking adequate control of any situation.

white high-rise tower

I calmed down, closed my eyes and swam towards my destination, shore, here we come!

What do you need your mind (central command) to map out for you? Comment below.

Women’s health

Women And Arthritis (No images)

Arthritis affects people of all ages. Diagnosis of most forms of arthritis occurs between the ages of 40 and 60 years old. The rates of arthritis are three times higher in women than in men.

The disease is characterized by chronic joint inflammation. Stiff joints with limited mobility and pain are common symptoms of the disease.

Over 100 forms of arthritis are recognized with three of them being the most common: rheumatoid arthritis, osteoarthritis, and psoriatic arthritis.


Osteoarthritis is the most common form of arthritis. A person may develop the disease due to normal wear in a joint, overuse, injury, or obesity (which places undue stress on the knees and hips). More often than not, the only symptom associated with this form of arthritis is pain resulting from cartilage having worn away from the ends of the bones within the joint. Cartilage and synovial fluid cushion the bones as they move against one another within a joint.

Psoriatic Arthritis

Psoriatic Arthritis causes inflammation of the skin and joints. Raised red, white, and scaly patches of skin develop on the body and one or more joints become inflamed. The fingernails may also become pitted and discolored with this form of arthritis. 

Rheumatoid Arthritis

Rheumatoid Arthritis is actually an autoimmune disorder. Its exact cause remains unclear. Information presented by WebMd on the topic indicates, it may be a residual response of the immune system following a viral or bacterial infection. Doctors think the body mistakes its own tissues as a remaining threat and concentrates its attack in the joints.

Arthritis Statistics In Women

Arthritis affects 52.5 million American adults based on the data from the 2012-2012 National Health Interview Survey. Approximately 1.3 million adults suffer from rheumatoid arthritis, the autoimmune form of the disease.

Rheumatoid arthritis affects women disproportionately; the number of women with the disease is three times higher than the number of men.

The way rheumatoid arthritis manifests in women also tends to be more severe:

  • Women are diagnosed with the disease at younger ages than men are.
  • Women report more symptoms of greater severity compared to those of men at the same stage in the disease.
  • Women do not experience the same level of symptom relief as men when give the same treatments.

Hormones also seem to play a role in the way women experience rheumatoid arthritis. Pregnant women with the disease seem to experience fewer symptoms during pregnancy, but the disease may resurge post-delivery. Breastfeeding also seems to offer some protection against developing the disease.


The treatment of arthritis varies depending on the patient and the type of arthritis they have. Available treatments for arthritis include pharmaceuticals, surgery, and alternative therapies.

Alternative therapies like yoga, tai chi, biofeedback, and massage work well in conjunction with medicines and nutritional and herbal supplements to alleviate arthritis related pain and other symptoms.

  • Medications – A variety of medications are prescribed to treat arthritis: analgesics (painkillers), nonsteroidal anti-inflammatory drugs, counter irritants containing menthol or capsaicin, disease-modifying antirheumatic drugs and steroids. The goal of most medications used to treat the disease is to decrease pain, heat and swelling in the affected joint(s).
  • Surgery – If medication and other therapies fail, a doctor may recommend surgery. -Joint replacement surgery has become more common. The damaged joint is removed and an artificial joint put in its place. Knee and hip replacement surgeries occur fairly frequently. Joint fusion surgery locks the ends of two bones within a joint together. The ends of the bones to be fused are removed and the remaining bones bound so they heal together. Small joints like those in the wrists, fingers, and ankles are considered for this type of surgery.
  • Alternative treatments – Complementary medical procedures, like acupuncture, and alternative therapies, like yoga or tai chi, generally assist with controlling pain,  improving range of motion and building strength in the muscles around the joint.

Early diagnosis and early treatment are the keys to successfully managing arthritis. Given the unclear causal factors of psoriatic arthritis and rheumatoid arthritis, they may not be preventable.

It may be possible to prevent osteoarthritis with behavior modification and the use of orthopedic equipment to support the joints during repetitive and strenuous activities. Consult with your doctor if you believe you are experiencing arthritis symptoms.

Get Your Core Bikini Ready

Baring your midsection to hundreds of strangers isn’t easy when you aren’t completely confident about the way you look. Never fear, there is still time to beautify your abs for bikini season.

woman in white bikini standing near brown wall

Keep in mind that while ripped hard abs look great, there is more to having a healthy core. The core section of the body is the anchor that keeps everything else working at its best.

A portrait of a fit woman in black and white in Kyiv city

A strong core, prevents lower backs, improves posture, boosts athletic performance and it actually underscores everything you do every day:

  • Bending to tie your shoes
  • Work that involves twisting, lifting and standing
  • Promotes a healthy back that can handle life
  • Housework, fix-it work, and gardening that often involves bending, lifting, twisting, carrying, hammering, and reaching are all improved by a strong core
  • Balance and stability is also boosted by core strength because it stabilizes the body and allows it to move in any direction, so core strength decreases risk of falls

Of course, you are already doing all you can in the diet department, that is eating lots of greens, staying away from processed foods, and portioning well-balanced meals.

three viand serves on the table

Without a healthy diet, you can’t really see any progress from any of these exercises, even if you did them until you were blue in the face. So eat right and do these workouts 3 times per week.

The Workouts

There are three main sections to the abdominal muscles and they all need to be worked in order to have a perfect stomach.

man using ab roller

The exercises are broken down by each section with two moves for each section. You can choose to perform all these exercises in one day or spread them out throughout the week.

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Don’t be discouraged if you can’t complete all rounds or all reps, just keep at it, and work your way up to the recommended amount. Have fun!

Lower Abs

1.         Scissor Kicks With Pull-Ins – These are done sitting on the floor with your elbows propped behind you sitting back. Using your elbows for support, lift your legs off the floor about a foot and hold them up using your lower abdominal muscles for strength. Scissor your legs slowly and methodically for 30 seconds, rest for 15 seconds. Repeat three times.

2.         Pike Plank – This workout is done in elbow plank position. Start in a strong straight line from head to toe then bend at the waist and stick your butt in the air keeping your knees and spine straight. Bring your butt back down slowly and realign your body from head to toe using your abdominal muscles to hold yourself from going all the way down. It’s harder than it sounds. Do 15 reps three times.

Upper Abs

woman exercising indoors

1.         Weighted Crunch – Everyone knows how to do a crunch but make it powerful by adding weights! Hold a three to five pound weight in each hand close to your chest while you lie on the ground. Crunch your chest up and jab your right arm across your body. Lower yourself back down and then repeat, this time jabbing with your left arm. Do 30 repetitions alternating arms.

2.         Toe Touches – Lie down on your back with your arms and legs extended. Bring your arms and legs up towards the ceiling not bending your elbows or your knees. Bring your fingers as close to your touching your toes as you can. Straighten back out down to the floor. Repeat 30 times.

woman doing yoga


1.         Bicycle – This is a classic. It works all the muscles of the abs but it is really good for the sides or obliques. Get your body in a v-sit up position. Alternate bringing your left elbow to your right knee then your right elbow to your left knee, never touching the ground with your shoulders or your feet. Keep this up at a moderate pace for 30 seconds. Repeat 3 times.

man and woman riding road bikes at the road near shore

2.         Side Plank Bends – Lie on your left side on the floor and prop your upper body up on your left elbow. Using your obliques lift the rest of your body off the ground in a straight line. Hold your body up for 10 seconds then pulse your hips down halfway to the ground 8 times. Lift back up again and hold for 10 more. Repeat 8 more pulses halfway down with your hips and hold up again for 10 more seconds. Repeat this exact same thing on the right side. Man, you really feel those afterwards!

These six moves will get your core ready to bare in a bikini this summer and also strengthen the entire mid-section of your body.

Remember to hydrate well before and after the workouts and eat a healthy diet to ensure the most well-rounded and optimal results for your core and your overall fitness.

sliced orange fruits underwater

Choosing an exercise to repair the body

Squats Vs. Kegel Exercises For A Healthy Pelvic Floor In Women

Women have been doing Kegels for years trying to undo the damage done to their pelvic floor due to weak muscles surrounding that area. Signs of a weak pelvic floor include a lack of the curve of the lower back, lack of glutes (that’s right, flat butt syndrome), and poor posture while sitting or even standing.

woman walking on sand during daytime

Pelvic Floor Disorder or a weak pelvic floor can lead to having sneeze pee, laugh pee, or cough pee, all results of incontinence, meaning you accidentally pee yourself a little while doing any of these three things. It can also cause you to be unable to hold your number two.

It can be shown through hip pain, tailbone pain, and can be shown in both women who have had births or women who have never been pregnant. Even men can have PFD.

Been noticing any of these symptoms in yourself? It turns outs that Kegels may not be the exercise of choice.

What Are Kegels Anyway?

Kegels are an exercise that has been touted as a pelvic muscle strengthener for many, many moons. Kegels can’t really be seen when you do them because you are in essence just tightening the muscles inside your vagina as if holding in your pee.

The recommended Kegel exercise consists of tightening these muscles for five seconds and releasing for five seconds, repeating this ten times, three times per day. For many people, it was very difficult to isolate the right muscles.

Are Kegel exercises actually good for you?'

Tightening the wrong muscles could lead to harmful effects. All Kegels will do, even when performed correctly, will only tighten, or shorten the pelvic floor muscle. PFD is due to the inability to relax these muscles, not contract them.

Do Squats Instead

According to Katy Bowman, a biomechanical scientist specializing in alignment of the body, and mother herself who has strengthened her pelvic floor, the best exercise to promote the pelvic floor is the squat.

woman exercising


She says that in order to keep your pelvic floor in line and where it needs to be, you have to strengthen the opposing muscles, which are the glutes.

woman in black tank top and black leggings standing on white floor

The squat is the best workout to strengthen your glutes, so she recommends making this move on your daily to do list.

men's black leggings

Squatting is a natural movement that we repeat on a daily basis, unless our lifestyle is sedimentary. Squatting can’t just be a lazy bend over and pick something up squat but the kind you learned in safety training when they taught you to lift with your legs not your back.

Our luxury life of toilets and the Lazy-Boy chair have made us squat a lot less in our lives as opposed to before when we had to squat in the field and use a leaf to clean up.

It is crucial, however, to do squats correctly in order for them to repair your pelvic floor. The correct way to do a squat is…

woman wearing black sports bra and white legging lifting dummbells
  1. Stand with your feet a little wider than hip width apart, looking straight ahead.
  1. Keeping your chest up and your shoulders back, bend your knees, push your butt behind you, and go as low as you can. Make sure your knees don’t go past your toes or you are putting strain on your knees and you won’t use the right muscle to push up.
  1. Hover here for about 5 seconds then use your hamstrings and glutes to push your bodyweight back up into standing position.

Voila! You’ve just performed the perfect squat.

How Can A Strong Pelvic Floor Help Women?

  • Well, for one thing, you won’t have any more incontinence, which saves you a lot of embarrassment.
  • You will have higher chances of orgasms (bonus!) and discourage any menstrual problems or any pain during intercourse.
  • If you are pregnant or planning on getting pregnant your delivery and post-delivery recovery will be much easier as a strong pelvic floor will help you to relax your pelvic bone and open up plenty of room for the baby to fit through. This means no tearing or bleeding during birth.

By the way, squats have many more health benefits beyond the pelvic floor, as they improve balance and functional fitness, which allows us to be stronger and perform better in our daily lives, especially as we age.

Heard enough ladies? Get to squatting!

Commit to a 20 squat challenge for 30 days, Increase the number if you can, I’ve just started a 100 squat per day challenge!!!!!!


So you’re 40+ and frustrated! You did what you thought you needed to do still you’ve not reached where you intended, but did you really know where you wanted to end up or were you just hoping?

blue Volkswagen T3 in front of trees

Most people tend to give the impression that they’ve got it sorted, they dress in their nice suits, displaying the confidence of a peacock but the difference is the peacock knows that it a peacock, its feather fan as a peacock’s does, a dog barks as dogs do, the cow mows as cows do but as people we are forced to fit a mold usually belonging to someone else, the thing is, as Oscar Wilde said “be yourself every one else is taken.”  

scrabble tiles forming be fearless be you phrase

Media is such an influence in our lives these days that many of us will never find ourselves, nor our purpose because we’re too busy running behind who we’re taught we must be. Its not something we do deliberately but rather something we’re influenced to do by the frequency with which, its trusted into our faces.

black wooden framed glass windows amazon

Everyday something’s on TV or on the radio or In the papers, suggesting that we be this or that, do this or than, speak like this or that.

This peer pressure coupled with the fact that human have the desire to belong to groups, and so we accept the invitation subliminally and move towards the line up, awaiting a chance to try to be something and someone we’re not.

group of men wearing red suits standing on brown soil
Fat loss:

And while we have this desire to fit in, its worth asking the question is it worth the sacrifice we have to make?

We’ll justify it with one excuse or the other but in reality its because being ourselves doesn’t come with a manual and as we’ve been taught to look for an example to copy from school, we tend to believe that unless we can find an example of who we’re suppose to be, we need to follow an example that makes society proud, the example of ambition, resilience, morality etc.

photo of tow gray monkeys
Nutrients that heal:

How about being you? Just plain you and although I say it in a way that makes “you” sound trivial, you are you, in your uniqueness, your sensitivity, your ordinary-ness  like a hand, there are no intents for fingers to feel less than because they are not the same as, no they just fit their position as part of a hand, members of a hand.

right person's palm

There is not desire by any fingers to prove they’re better than or that the other should be as they are, they’re just getting on with fulfilling the purpose they’ve been set to serve. Well we seek to fill the spot that the media gives to us. So then, is the media has become our brain? We’re forced into a world where norms of behavior have done much to distract us from our purpose then we end up frustrated because we feel we’re not fitting in as we expected we would or should.

happy birthday to you poster

Can Birth Control Affect Results at the Gym?

We consider a lot when we choose our birth control.

honey bee near pink flower bloom selective focus photography

Is it safe?

How much does it cost?

Would it be convenient?

Does it fit my lifestyle?

Would my partner be okay with it?

These are all valid questions. How about how your birth control affect your results at the gym? Have you ever thought about that?

people exercising inside gym

Most women have no idea that the hormones in birth control pills can affect their fitness progress and results.

body builder woman wearing black crop-top cross armed closeup photography

With so many choices in birth control methods available today, it is indeed important to learn about how each effects our bodies and the repercussions they may entail, and hormone based contraception, like birth control pills is a good place to start.

What Hormones Do To Our Bodies

The biggest difference between men and women, besides the obvious, is the difference in our hormones. These hormone levels make us unique.

man lifting black dumbbell

Men have testosterone that allows them to get big, strong muscles, think about sex half the day, and respond in a competitive, dominant way. Women have testosterone, too, but in much smaller amounts.

Women have estrogen, the hormone that makes us soft, and round in more places than one, able to give birth, and causes us to have menstrual cycles and mood swings.

woman carrying baby

Estrogen and testosterone levels as well as progesterone, another hormone women have, all fluctuate depending on our monthly cycles. Testosterone levels are highest when ovulation is occurring.

Birth control was meant to throw all that out of whack so we can’t get pregnant and in particular, the cycle where a woman’s body produces testosterone to facilitate conception. Birth control pills change the chemical makeup with synthetic or fake hormones.

So how does this affect our workouts?

Testosterone And Muscle

woman wearing black top top holding black dumbbells standing in front of mirror

As already mentioned, testosterone is what makes men able to get strong, manly muscles. It does the same for women, to an extent. We only have enough testosterone in our bodies to create lean muscle and strength. That’s why women have to try extra hard to lose weight and get lean. Don’t you hate it when you and your man go on a diet and he loses 10 lbs like nothing while you are straining to lose 5?

silver fork and knife on plate

It’s all in our chemical makeup, people.

Therefore, when you take birth control pills that inhibit what little testosterone is being produced in your body, you’re making it extra hard on yourself. Your results at the gym could come to a screeching halt. Your energy levels will take a dive; you will lose strength and the ability to create sexy lean limbs.

woman in red sports bra and black and gray shorts exercising on black exercise equipment

Apparently, that wasn’t enough however, as birth control pills have another detrimental effect on your testosterone levels through a side effect called sex hormone binding globulin. It’s a very long word for trapping whatever testosterone is left in your body so you can’t use it.

Other Medical Problems

Birth control pills can seem like a girl’s best friend and save her from responsibility before she is ready for it but there are so many dangerous side effects of birth control that really make you think twice.

Think Twice graphic art

  • Venous Thrombosis – This is a fancy word for blood clot in the veins. Birth control greatly increases your chances of getting a blot clot in your vein because of the amount of synthetic (remember-fake) hormones that it pumps into your liver making it increase its clotting factors and platelets. If left untreated this can result in a pulmonary embolism. Dangerous!
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  • Heart Attack – Birth control has been proven to increase the user’s risk of a possible heart attack, even if you are young and healthy and especially if you smoke.
human heart scale model
  • Breast Cancer – The earlier you start using birth control the more your chances are of developing breast cancer. This is because the synthetic estrogen causes an increase in new breast tissue before the natural breast tissue is fully developed through puberty. These mutated cells in the breast result in breast cancer.
person wearing gold wedding band

The Breakdown

Put all these things together and you have a recipe for not only disaster in your workout program, but also potential disaster in your life.

Birth control is definitely a necessity for some women but it may be time to look into non-hormonal methods of birth control for your own health.

person in white and black stethoscope

Talk to your family doctor or gynecologist to learn the options that are available.  

Writer’s note: I am not a doctor nor do i suggests that the information, shared in this blog, should be accepted as medical advice. This blog is a lifestyle blog and information shared is solely for the purpose of inspiration.

Here is a listing of Calcium dense foods. Calcium is plentiful in plant foods that are allowed on the Paleo Diet.

Check out a few examples of calcium rich foods

  • Orange juice, fortified with calcium
sliced of tangerine fruits
  • Tempeh and tofu
two boiled eggs
  • Tahini
chocolate truffles on white plate
  • Almond or almond butter           
  • Turnip greens, raw     
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  • Kale, raw        
nuts and parsley in a bowl
  • Edamame,
green chili on bowl
  •      Figs
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  • Bok choy
spinaches on brown wooden plate
  • Broccoli, raw
top view photography of purple fruit

Of course, supplements are also available, including vitamin D that helps with absorption of calcium.

Is The Paleo Diet An Optimal Choice For Women?

The Paleo diet is all the rage now and some men swear by it for weight loss and building lean muscle mass.

tray of food on white surface

But, Is it an optimal choice for women?

Does it give women the nutrients they need to reach their weight loss goals without lacking a vital source of vitamins and minerals?

person holding slice of banana on fruit shake har

It’s no secret that men have a different bodily makeup than women and so it’s only fair that each diet be valued with gender in mind. The Paleo diet does have some disadvantages but as a whole, it is a very good choice for women. Here’s why…

carrots and garlic in white ceramic bowl
  • Restricts Sugar – Sugar is evil for women. It’s one of our biggest cravings but wreaks havoc on our hormones. It’s also really easy to over eat sugar causing unnecessary weight gain. Being overweight causes excess estrogen.
  • Excess estrogen makes women crazy women with mood swings, cramps, and really bad PMS. On the flip side, consuming too much sugar causes testosterone to be produced in the ovaries of all places. This can decrease fertility and libido, and cause acne and facial hair, not something that anyone woman would want.
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  • Eliminates Grains – Grains are a hard thing to give up. They are a big source of energy but come with a price.
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  • Grains are things like pasta, bread, and cereals and they are called carbohydrates. Our bodies use this for energy but what is not used is broken down into sugar, which as previously mentioned wreaks havoc on a woman’s body.
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  • Most grains contain gluten, which many have an intolerance for and can lead to digestion problems, rheumatoid arthritis, and Hashimoto’s thyroiditis. Many also become addicted to starchy carbs and overeat them.
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  • Easy To Follow – Unlike many other diets, the Paleo diet doesn’t make you count calories or cut back drastically on your food consumption. It teaches you to be in tune with your body and eat when it tells you to and stop eating when you are full. This balances out our hormones to a good level. There is nothing worse than feeling as if you only have half of your energy because you haven’t eaten enough to keep you going. With this diet, you will have plenty of energy to face the day.
real organic food text
  • Whole Food Diet – The Paleo diet only allows for whole food and nothing processed. This eliminates junk food and its harmful effects and includes only natural real food that supports healthy weight management and overall good health.
  • Highly Nutritious- Another factor that gives you plenty of energy is the quality of the foods you are eating. In the Paleo diet, all of the food you eat is very nutrient-dense.
strawberry fruits
  • Berries and green veggies have the highest content of antioxidants and in a Paleo diet; it is a regular part of your meals.
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  • Eating animal products that are grass fed and pasture raised keep the meat full of the good nutrients the animals eat from the ground and not from hormones that are fed to them by traditional farming methods.
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  • Good For PMS- The foods included in the Paleo diet have a naturally high content of healthy fats and minerals that aid in a woman’s fertility and menstrual cycle.
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  • It is also low in any foods that may lower fertility and exasperate PMS. This is a nice added perk for women who practice the Paleo eating pattern.

There Are Only A Few Drawbacks To The Paleo Diet…

First, it can be expensive to follow. Have you seen the prices of grass fed beef? Nuts aren’t cheap either.

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A good thing to do is to budget this diet into your plan before you start or you may end up without the necessary nutrition before the end of the week.

plate of food

There is a severe restriction on carb sources allowed in this diet. Without carbs, it can be really hard to have maximum energy level. You need to be creative in your energy sources but it can be done.

close-up photo of vegetable and red petaled flower on plate

In addition, dairy isn’t allowed so finding another source high in calcium is essential because calcium is a very important mineral for women to promote bone health and prevent osteoporosis in older age.

How Yoga Can Improve Women’s Health

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Yoga has been a cultural buzzword for almost a century. Its practices and techniques have made claims to affect everything from blood circulation to insomnia.

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Whether by a friend’s anecdote or through a new story shared on a Facebook feed, women have heard of this practice. There are benefits to women’s health through the practice of yoga exercises. 

What is Yoga?

It is important, however, to define exactly what “yoga” is, as definitions and practices can vary wildly. 

good vibes only text

The most common exercise practiced in the West is called Hatha Yoga, (though many other disciplines exist), which originated in India 2,000 years ago. Yoga made its first large-scale appearance in the Western world in the late 18th century and since then has become a wide umbrella of techniques from different religious backgrounds.

sitting buddha beside pillar candles

It wavered in and out of the culture for a few decades but became a permanent fixture in the 1980s, when Dean Ornish popularized the technique for purely physical benefits. While some conservative groups still frown on the practice, it has become a cultural norm since this time.

people exercising

Today more than 20 million Americans practice yoga and many more millions around the world.

Holistic Benefits of Yoga

Geeta S. Lyengar believes that due to her study of yoga, she was able to overcome a childhood disease without medication, even after spending four days unconscious in a nursing home with severe nephritis.

She also studied the Bhagavad Gita, a Hindu holy book, fervently and practiced meditation as well. Iyengar wrote largely of the holistic benefits of yoga.

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She stated that it is a culture of:

  • External and internal cleanliness
  • Dietary control
  • Proper exercise of the limbs and organs
  • Physical and mental poise
  • Rest

However, she also cited its ability to help women specifically, especially in childbirth, menstruation, and menopause. It can be an art, science, and philosophy- or depending on the practitioner, none of the above.

red plant leaves

More secular sources like the American College of Sports Medicine have called it an inwards and outward transition. How much of it is used in lifestyle versus physical exercise varies widely with each person who practices these poses, but common sense says that changing things like diets and cleanliness will improve lifestyle.

Health Benefits Of Yoga

Yoga has been cited by scholarly sources to show improvement of common ailments for women, including the American College of Sports Medicine.

group of people doing yoga

Many Benefits Of Yoga

  • Yoga improves flexibility, strength, balance, and endurance.
woman doing yoga on brown wooden bridge
  • It teaches the practitioner to reduce stress and better cope with stress.
  • Yoga teaches mindfulness by shifting awareness to the sensations, thoughts, and emotions that naturally accompany a particular pose.
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  • A study from Duke University Medical Center shoed that yoga benefits those who suffer from mental disorders, including depression, schizophrenia, and anxiety
  • Yoga promotes good sleep and ease anxiety.
  • Practicing yoga in a class setting promotes the production of oxytocin in the brain a feel good hormone that naturally promotes wellness. Something that is especially useful for aging women.
  • Yoga along with meditation also results in higher serotonin levels, which is the mood boosting happiness hormone that can boost quality of life and general contentment.”
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  • Couples often turn to yoga to increase chances of conception. Yoga promotes relaxation and reduces stress in the mother to be, both of which improve chances of conception. Yoga also plays a role in promoting blood flow to the reproductive organs, which improves organ function and hormone function.
  • Posture improves because yoga strengthens the core.
  • Yoga helps build lean muscle tone.
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  • Quality time in a class setting allows for social interaction, comradery and an emotional connection to others, which improves a woman emotional health helping to improve her physical health and reduce risk for heart disease.
woman wearing sport bra standing on gym floors
  • Being aware of and knowing how to stretch core muscle groups can be beneficial in managing menstrual cramps and childbirth without medication. They are also used in back strengthening techniques in older women at risk of osteoporosis.
  • Core strength improves with yoga. Using yoga to strengthen core muscles can increase flexibility in women, which can improve overall health as well as comfort during pregnancy. These techniques are also valuable in sports practiced more often by women such as gymnastics and cheerleading.
woman near fence
  • Proper breathing techniques have been used to help women in childbirth for decades. It can also be used to relieve anxiety and help with insomnia.

There is also evidence, though less conclusive, that yoga can benefit those under more severe ailments:

  • Breast and Ovarian Cancer: Though yoga cannot change the physical consequences of cancer, many have reported a higher quality of life after practicing these techniques regardless of the severity of their condition. 
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  • Depression: No conclusive evidence has been made, but the physical act of stretching and communicating with others in a class setting can help improve quality of life and alleviate mild depression.

Yoga can have positive effects on overall health as well as some specific disorders. Injuries are rare, and there is little equipment or training needed.

three people doing yoga poses

It is easy to find certified yoga instructors at the local gym, or by visiting the site one of the most recognized organizations, Yoga Alliance. It can give women the extra punch they need to be in excellent overall health.