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12 Natural Home Remedies To Lose Weight On Tummy And Hips

Home Remedies To Lose Weight On Tummy And Hips

Want to discover how to lose belly fat naturally at home, then this article is right for your consumption. Flat tummy and Six-pack abs aren’t all that complicated as people perceive it, once you follow these basic natural home remedies to lose weight on tummy and hips.

Two Categories of natural home remedies to lose weight on tummy and hips:

  1. Eating a nutrient-rich diet and
  2. Exercises: Finding an effective abs workout.

Want to do yoga better? Run faster? Squat heavier?

It all begins with your core. The best way to avoid injury, is by building a strong core. The “core” is a term used to describe just about everything on your body that isn’t your legs and arms. This means you can think of your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic floor, and scapula as your core. Your core is where your power is generated in order to carry out any movement.

There are a million thousand improvised form of abdominal exercises. Some invented by non-medical personnel and gym instructors. These form of exercises prescribed without individual based assessment can be harmful to clients health. Therefore it is advisable to be diagnosed for any background  contraindications before engaging in any form of exercise activities.

If you didn’t know before now, then I am about to let u in on a fact today exercise you see, is a medication and as every other form of medication should not be prescribed over the counter.

Always sort for approval of a licensed medical practitioner before participating in any form of exercise. Just as you have overdose of and abuse of drugs, so is exercise. None calculated and planned exercise is abusive and can be dangerous to your health. Imagine looking out to adopt a healthy lifestyle through exercises and end up buying market (complications) for yourself.

Read More: How To Lose Weight Fast And Easy In 30 Days: 6 Effective Ways

Losing belly fat has massive benefits for your health and can help you live longer and healthier. In basic natural home remedies to lose weight on tummy and hip, abdominal obesity should be in consideration.

Do you know that you may not be an obese but your abdominal region is? Belly fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease. For this reason, losing belly fat has massive benefits for your health and can help you live longer.

Follow these basic natural home remedies to lose weight on tummy and hips and be sure to get the result you have long waited for.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a tape measure at home, go ahead and carry out a simple self diagnosis.

Having gone through some of this important points, we would further discuss on the effective dieting and exercises that would help you lose your belly fat.

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Now, if you carried out the measurement and found out that you are abdominally obese. Panic not, for the fact that you are now aware makes it easier for you to work on letting loose of the abdominal fats.

And if you did and got a score below the obese level, fortunately what you need is to follow these basic home natural principles to lose weight on tummy and hip, in order to maintain the score and lead a healthier lifestyle.

Flat tummy and Six-pack abs aren’t all that complicated as people perceive, once you follow these basic natural home remedies to lose weight on tummy and hips.

12 Natural home remedy exercises to lose weight on tummy and hips

These 12 simple home remedy for flat tummy will go a long way in assisting you achieve the envious tummy shape you desire.

  1. Eat less
  2. Take plenty of water
  3. Avoid sugars
  4. Reduce intake of calories and eat more of fruits and vegetables
  5. Eat less carb and more of protein
  6. Track your foods and figure out exactly what and how much you are eating
  7. Hard Style Plank abs exercises
  8. Dead Bug abs exercises
  9. Hollow Extension-to-cannonball abs exercises
  10. Dumbbell side bend abs exercises
  11. Barbell Back Squat abs exercises
  12. Bird Dog abs exercises

Read Also: 8 Causes of Insomnia and 6 Natural Home Remedies for Insomnia

Eating a nutrient-rich diet as a basic natural home remedies to lose weight on tummy and hip

Good nutrition is an important key to reducing abdominal fat. If you desire to have a flat tummy, exercise alone is not enough for you. Your dieting is as important as your exercise protocols. Take for instance, you just finished a routine abs exercise and in the next hour you are already in the Kitchen dishing 4 heavy raps of swallow for breakfast 🙄🙄

How do you expect a positive result from your exercise sessions?🤷🏽‍♂

You likely will exercise for a year and not see a significant result.

Read More: Sudden increase in body odor female and 3 Best Ways to Fix it

Here are 6 basic dieting protocols you need to observe if you are looking for how to lose belly fat naturally at home

  1. Eat less: You should eat less in order to maintain your current abdominal size as you work towards reducing it.
  2. Take plenty of water: Water is a natural appetite suppressant. You should stay hydrated and you need to drink enough water in order to achieve this. Taking plenty of water will also prevent occurrence of constipation and help for easy passing of stool. You see this particular point, you must diligently adhere to it if you desire to lose belly fat naturally at home.
  1. Avoid sugars: Avoid or reduce the intake of sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavoured waters, and sweetened coffee tea. Cookies, pies, cakes, doughnuts, ice cream and candy contribute to excess dietary sugar. Avoid them completely or reduce their intake.
  1. Reduce intake of calories and eat more of fruits and vegetables: Eating plenty of fruits and vegetables can be of immense benefit in digestion. They boost fibre in the body. They are also natural appetite suppressants and help the brain too.
  1. Eat less carb and more of protein: Eat more protein to help you feel fuller for a longer period and prevent cravings.
  2. Track your foods and figure out exactly what and how much you are eating: What you eat is important. Pretty much everyone knows this. However, most people actually don’t have a clue what they are really eating. People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over or underestimate. For anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. It doesn’t mean you need to weigh and measure everything you eat for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

Read More: 10 Essential Health Benefits of Atili, Canarium schweinfurthii

Here are 6 basic exercise protocols you need to observe if you are looking for how to lose belly fat naturally at home

6 abs exercises according to gymguider, along with instructions to ensure that you’re executing each one perfectly. These abs exercises are uniquely drafted to suit everyone. However, discontinue if you notice any deviation from normal. We are always available at Healthcare Consultings to help you personally plan your exercise routine.

You may choose to Incorporate them into your existing exercise routine or, better still turn all six into an abs workout circuit. Try two sets of each movement, resting for 30 seconds between each set.

6 Natural home remedy exercises to lose weight on tummy and hips

  1. Hard Style Plank
  2. Dead Bug
  3. Hollow Extension-to-cannonball
  4. Dumbbell side bend abs exercises
  5. Barbell Back Squat abs exercises
  6. Bird Dog abs exercises

READ: DISABILITY IN PRIMARY HEALTH CARE

  1. Hard Style Plank
  • Lying face down on the ground, prop yourself up into a forearm plank position.
  • Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists.
  • Your forearms should be parallel to one another.
  • Hold for 10 to 20 seconds per set.

 

  1. Dead Bug
  • Lay face up on the floor with arms straight above your shoulders.
  • To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh.
  • Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor.
  • Pause, return to the starting position, and then repeat on the opposite side.
  • Do 14 alternating reps to complete one set.

Read Also: 7 Home Remedies For Chickenpox

  1. Hollow Extension-to-cannonball

  • Get into a cannonball-type shape on your back, hugging your knees into your chest.
  • Simultaneously extend your legs and arms outwards into a *“hollow”* position, pressing your lower back to the floor.
  • Hold for five seconds before curling up again, and complete five reps for one set.
  1. Dumbbell side bend

  • Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso.
  • Keep your back straight, activate your core, and then bend to the side as far as possible, but only at the waist.
  • Hold for one second at the bottom of your range of motion, and return to start for one rep.
  • Do between 12 and 20 reps for one set.
  1. Barbell Back Squat

  • With your feet shoulder-width apart, lift a barbell off the rig, centre it evenly across your shoulders.
  • Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible.
  • Press through your heels to return to the starting position for one rep.
  • Do 12 reps for one set.
  1. Bird Dog

  • Think of this as an upside-down dead bug.
  • Start in a tabletop position, with your shoulders over wrists and hips over knees.
  • Engage your core while simultaneously lifting your right arm and left leg.
  • Your foot should be flexed as you kick back, and your palm should face in towards your body.
  • Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body.
  • Repeat on the other side for one rep, and do five reps for one set.

Have you always been in search of natural home remedies to lose weight on tummy and hips?, the ask yourself this questions.

What is my limitation today?

What exactly am I waiting for before commencement of my exercise routine

Give a befitting response to these questions and you will find out that you have zero to no reason for you not to start abdominal exercises today.

Read Also: How To Lose Weight Fast And Easy In 30 Days: 6 Effective Ways

Questions from campaign on natural home remedies to lose weight on tummy and hips

In one of our health and fitness campaign, participants asked questions and here was some of our responses to these questions.

Question: If I am faithful to my exercise for a week and the following week I didn’t, will it affect the changes? will the lost fat resurface?

Response: You may have noticed among weight lifters that once they stop gym sessions for a very long time, their muscles atrophy. However one week of skipping exercise isn’t going to make you lose all you have gained. But staying for a longer period will. Now why will you not exercise yourself when exercise is a core part of living. Even though our topic is focused on abdominal obesity. Any form of exercise general increases your life span and helps you attain a healthy lifestyle.

Question: Please, can we take slimming tea to burn the excess belly fat?

Response: Slim tea can be categorized under dieting. The nutrient component of some slim tea could be good enough, however in no form would slim tea give a 40% efficiency and so it is advisable to compliment it always with other diet programs and exercises.

Question: Is there any home remedy that doesn’t have side effect that can help reduce belly fat?

Response: One thing you should incorporate again is going to the restroom 1-2 daily. Many of us wait until 3days before we visit the restroom to pass stool. Take in more fibres nutrient. It will help u achieve this.

Like I earlier said, please drink lots of water. Lots of water please. It has several health benefits aside this.

Very importantly, consciously tuck your abdominal muscles in as much as possible when standing and when walking as well. You achieve a percentage of contraction and relaxation that helps tone your abdominal muscles when you do so.

So after this class and you still looking out for natural home remedies to lose weight on tummy and hips, look no further, dieting and exercise remains the key to regain your flat tummy.

However in situation where time constraint, busy schedule and unable to frequently engage in these abdominal exercises. Electronic Abs Toning Device will be of great assistance to help you carry out these exercises.

Read More: How to lose weight after menopause: 2 Sure Things to do

 

Home Remedies For Flat Tummy: Electronic Abs Toning Device

 

Uses electronic pulses to stimulate the abdominal region. According to NCBI, research shows the patented technology used in this electric belts helps improve core strength.

Most of us might have heard about abdominal belts! Isn’t it? These are basically wraps worn around the abdominal area for losing abdominal fat. Note that this is not a total substitute to the provided natural home remedies to lose weight on tummy and hips in this literature. It is only but an alternative. They are commonly used to get rid of post-pregnancy belly fat that occurs as a result of c-section surgery. These belts are made up of elastic and stretchable fabrics. There are clips or hooks attached for tightening and loosening according to one’s comfort level. Using an abdominal belt without exercises will give a temporal retraction of the abdominal muscles.

Besides simple abdominal belts, there are electric abdominal belts as well. These kind of abdominal belts have electric pads in them. These belts are meant for toning or trimming the abdominal area by stimulating an electric impulse. These impulses does the contraction and relaxation of your abdominal muscles. In other words, it does the abdominal exercises without your active participation. Abdominal belt is compact.

You can wear clothes upon it and can go out. The moment you wear this belt you can observe 1-2 inch decrease in circumference, with regular use of it you can reduce your abdomen fat. These work faster than non-electric belts. These belts have electric pads attached to them from where impulses are sent. Thus, the muscles contract and the heat of these belts increases metabolism of that area that helps in burning calories.

Electric abdominal tummy belt for weight loss come with a controller for increasing and decreasing impulse level.

Electronic Abs Toning Flat Tummy Device is a powerful device that helps you exercise not only your abdominal muscles, also your arm and thigh muscles, anytime, anywhere, without stress.

*Result seen within 3 weeks of use.*

————————————–

*🔰Effective as a home remedy for flat tummy

*🔰Easy to operate

*🔰No single side effect

We’re open 24/7 to respond to your questions and further consultations on natural home remedies to lose weight on tummy and hips. Call or email us here,  You can follow us on our social media handles and also sign up below this page for our newsletter to be updated on our new topics.

Categories
Exercise and Fitness Medical Articles Self Care

How To Lose Weight Fast And Easy In 30 Days: 6 Effective Ways

How To Lose Weight Fast And Easy In 30 Days

How to lose weight fast and easy is more of my major concern today, because of this I want to provide you with the right solutions on how to lose weight in 30 days without having to go the extra miles in search of unproven tips which might end up having a negative effect on your health.

Losing weight or weight loss is a major health concern which has in modern time seem to be trending more than it has ever been right from the onset of health issues. Weight loss is more or less one of the most sort after solutions online and offline, but there have been different views and research pertaining weight loss.

So on today’s journey, we would be going through this measures or let’s just say ways by which you can burn off fats and lose weight in 30 days super fast and super easy.

There are many ways to lose a lot of weight fast as promised by several online and offline channels. However, most of them will make you starve and bring about other negative health issues.

Although our listed measures will make you go hungry and unsatisfied at some point but it promises a great deal of result at the end.

Strictly following these procedures will help you lose weight in 30 days, some will get hungry at some point. At the long run, if you do not have iron willpower, then hunger will make you give up on these plans quickly, but be rest assured that these procedures will assist you in 30 days experience a massive weight loss.

Read Also: How to lose weight after menopause: 2 Sure Things to do

These lose weight in 30 days procedures and steps will definitely:

  • Reduce your appetite significantly.
  • Make you lose weight in 30 days quickly, without hunger.
  • Improve your metabolic health at the same time

How To Lose Weight Fast And Easy In 30 Days: 5 Effective Procedures

These procedures have fast effect on your desire for weight loss

  1. Eat protein, fat and vegetables to lose weight in 30 days

Every of your meals should include the following: a protein source, a fat source and low-carbohydrate vegetables. Having a constructed meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day which is best for you.

Protein source to lose weight in 30 days:

  • Meat: Beef, Chicken, Pork, Lamb, etc.
  • Fish and Seafood: Salmond, Trout, Shrimp, etc.
  • Eggs: Whole eggs

Protein for sure can regulate appetite hormones to help people feel full. This is known to happen mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. Research conducted on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

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High-protein meals or diets can also reduce cravings and obsessive thoughts about food by 60% to 65%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day just by adding protein to your diet (1stTrusted Source2ndTrusted Source).

Moving on is the; Weight loss Low-Carb vegetables.

Is it that simple? Yes…, I promise! If you think about making any meal mostly veggies (at least 40% to 50% of anything that you’re having), you’re on the right track to better health and weight loss.

Some of these Low-Carb vegetables will assist you lose weight in 30 days:

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Lettuce
  • Cucumber

A diet which is based mostly on meat and vegetables contains all the fibre, vitamins and minerals you need to be healthy. By reducing the carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight as it becomes reconfigured.

Read Also: 8 Causes of Insomnia and 6 Natural Home Remedies for Insomnia

Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

How to lose weight fast and easy with low-carb diet

  • Blood sugartends to go way down on low-carb diets.
  • Triglyceridestend goes down
  • Small, dense low-density lipoproteins LDL (the bad) cholesterol goes down
  • High-density lipoproteins HDL (the good) cholesterol goes up
  • Blood pressure improves significantly
  • To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.
  1. Eat mostly whole, un processed foods in a bid to lose weight in 30 days

Try as much as possible to base most of your diet on whole and unprocessed foods. They are much healthier, more filling and much less likely to cause over eating and weight gain, rather you get to burn fat as the natural vitamins and supplements from the unprocessed foods will help your system detoxify and shed of excess fat from your system.

Doing this might not really go down well with you but it is most necessary you do. Because it will help you a lot in shedding of those unwanted fats adding up due excess consumption of processed foods like snacks, biscuits and other sugar and fats containing processed foods. Bearing in mind that you need to lose weight in 30 days, the next time you visit the store or the market remember to shop for fresh unprocessed foodstuff and replace those junks in your kitchen with healthier food.

  1. Reduce your sugar and starch intake so as to lose weight fast and easy.

Have you always been asking questions on how to lose weight fast and easy, then you need to take this part very serious. It is one of the major part in the 30 days weight loss process, your effort in reducing sugar intake it very important. Excess sugar or sugar intake should be cut off and be reduced drastically. This will lower insulin level in your system, which in turn cause your kidney to remove excess sodium and water out of your body. 30 days weight loss process is fastened by this.

It is also advisable to drastically reduces starchy food, better still cut it off completely. The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories.

Now, rather than burning carbs for energy, your body starts feeding off of stored fat. In doing this you will have to also reduce or totally avoid sugary drinks and fruit juice. These food elements help your body system gain weight, avoiding them can help you lose weight super fast.

We never just don’t feel full by liquid calories in quite the same way as we do with real food. Taking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie- and protein-packed stir-fry.

So, watch your intake of juice, soda, alcoholic beverages, sweetened coffee and tea. Know that, if you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime and you’ll still be hungry, (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

Western diet which has been increasingly high in added sugars, has definite links to obesity, even when the sugar occurs in beverages rather than food.

Refined carbohydrates

Guess you know about Refined carbohydrates? Well, they are heavily processed foods that no longer contain fibre and other nutrients. And these includes: white rice, bread, and pasta. These foods after consumption are quick to digest, and they convert to glucose rapidly.

Excess glucose enters into the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This promotes or contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options.

Read Also: 12 Natural Home Remedies To Lose Weight On Tummy And Hips

Good food swaps that helps one lose weight fast and easy in 30 days include:

  • whole-grain rice, bread, and pasta instead of the white versions
  • fruit, nuts, and seeds instead of high-sugar snacks
  • herb teas and fruit-infused water instead of high-sugar sodas
  • smoothies with water or milk instead of fruit juice
  1. Managing your stress level can assist you lose weight in 30 days

I have come to realise that some of our health issues pertaining or relating to weight is not only caused by our consumption or engagement in sport and exercises or lack of medical attendance. Yes! Sounds strange? But that’s the true.

Statistics and research on how to lose weight fast and easy have so far shown that stress is a contributing factor to weight loss and weight gain, either of the two your planning on working on your stress level matters a million times.

Stress which is known to trigger the release of hormones such as adrenaline and cortisol, which initially decrease appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol remains in the bloodstream for longer, this increase peoples appetite and potentially lead to them eating more.

Cortisol shows the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate. Insulin on the other hand then transports the sugar from carbohydrates from the blood to the muscles and brain. But if the individual does not use this sugar in fight or flight, the body will store it as fat.

Implementing a 30 days stress-management intervention program results in significant reduction in the body mass index (BMI) of overweight/obese children and adolescents.

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To lose weight fast and easy, some of these methods are to be adopted in managing stress:

  • yoga meditation, or tai chi
  • breathing and relaxation techniques
  • spending some time outdoors, for example walking or gardening
  1. How to lose weight fast and easy – Short-term fasting as a solution

This is weird fact on how to lose weight fast and easy, but true. Fasting helps you take little or no food which in turn will make your body to feed on the stored fat and its end result is weight loss as you would have lost more than expected in a very short term especially if accompanied with regular exercise.

If you can’t go on a regular normal fast, then you can try “intermittent fasting”. Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

  • Alternate day fasting(ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.
  • The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories
  • The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight
  • It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.

Still asking question on how to lose weight fast and easy and desire for the right results. Then, start getting rid of those unwanted fat (weed-fat) in your body today so you can look smart and fit. Nobody wants to be heavier than his/her age but everyone wants to be lighter than his/her age. Don’t let those young, fit and healthy looking guys/ladies take your partner or your job from you just because of your fats which could result to low performance in work and reduce your fittings as a person.

Read Also: How to lose weight after menopause: 2 Sure Things to do

6. How to lose weight fast and easy in 30 days through exercise

Exercise is at the centre stage of efforts aimed at losing weight. Research has shown that people who did aerobic activities every day for 10 or more minutes had six fewer inches around the waistline as against people who didn’t exercise.

Exercises can help you lose weight in 30 days, whether you’re in the process of losing weight or at the end of the process. Exercises will also help you in other ways to lose weight. It can lower risks of osteoporosis, metabolic syndrome, heart attack and other cardiovascular diseases. It relieves depression and anxiety, keeps joints and muscles strong; helps bowels work well; and improves your overall wellbeing.

tummy belt for weight loss

What is Tummy belt for weight loss?

Most of us might have heard about abdominal belts! Isn’t it? These are basically wraps worn around the abdominal area for losing weight. Looking for how to lose weight fast and easy in the abdominal region, then tummy belt for weight loss is a great choice fo you. They are commonly used to get rid of post-pregnancy belly fat that occurs as a result of c-section surgery. These belts are made up of elastic and stretchable fabrics. There are clips or hooks attached for tightening and loosening according to one’s comfort level.

Besides simple abdominal belts, there are electric abdominal belts as well available in the market. These kind of abdominal belts have electric pads in them. These belts are meant for toning or trimming the abdominal area by stimulating an electric impulse.

Abdominal belt is compact. You can wear clothes upon it and can go out. The moment you wear this belt you can observe 1-2 inch decrease in circumference, with regular use of it you can trim your stomach or abdomen. Place your order here

How to lose weight fast and easy in 30 days is more or less most sort after solutions online and offline. We have put together these 5 expert ways to help you drop your weight fast and easy. Kindly adhere to these protocols and expect a sure positive result.

Categories
Exercise and Fitness Medical Articles Physical Theraphy

6 Abdominal Separation Risk Factors: How To Fix Diastasis Recti Post Pregnancy

Abdominal Separation: Diastasis Recti Post Pregnancy Effect, Health Risk and Physiotherapy

Rectus Divarication commonly known as diastasis recti post pregnancy is an abdominal separation, a gap of 2.7cm and above between the two recti muscles. “Six pack muscles”( recti abdominus) is a paired vertical muscle located on at belly region. This muscle lie closely on the left and right side of your belly and are connected and separated by a layer of connective tissue called the linea alba in the midline of your belly. Transversely, these muscles are anchored by the rectus sheath at three tendinous insertion dividing the muscle into three or more.

When this muscle is tensed in muscular people, the areas of muscles between the tendinous attachments bulge. This bulge has resemblance of a six beverage cans hence the name “six packs”.

This muscle together with other muscles located on the belly functions to move the trunk and help maintain posture. It helps support and protect abdominal organs, compress the structures in your belly to increase the intra-abdominal pressure. This is to aid expulsion of air during respiration, coughing, sneezing, nose blowing, screaming, defecation, urination, vomiting and child birth.

WHAT IS DIASTASIS RECTI?

Rectus Divarication commonly known as DIASTASIS RECTI is a Pregnancy predisposed abdominal separation, gap of 2.7cm and above between two recti muscles at the linea alba.

During pregnancy, the expanding uterus stretches out the six pack muscle so as to accommodate the growing baby. Hormones released during pregnancy such as relaxin and estrogen softens and makes the connective tissue between this muscle lax. The delivery of the baby can also cause abdominal separation ‘diastasis recti’ of the so called “Six pack muscles”(recti abdominus).

As nature would have its way, all women experience this muscle abdominal separation during pregnancy but what determines who gets this condition after delivery is the extent of the separation. Hence the definition of rectus divarication as a gap of 2.7cm and above or more than two finger length between the two recti muscles. The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath.

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RECTUS SHEATH HERNIA

For better and understanding of the focus topic diastasis recti, it is imperative that you have the knowledge of the difference that exist between rectus divarication, an abdominal separation and rectus sheath hernia.

Hernia is an abnormal protrusion of an organ or tissue through a defect in the structure by which it is normally contained. It can be congenital or acquired and is classified according to its anatomical location. A posterior rectus sheath hernia is a very rare type of abdominal wall hernia, described only in a few published cases.

These hernias are considered interparietal because the sac lies between the layers of the abdominal wall. The majority of these hernias are postsurgical or posttraumatic, with limited spontaneous cases being reported in the literature. “Journal of Surgical Case Report”

HOW DO I KNOW THAT I HAVE DIASTASIS RECTI POST PREGNANCY?

This question is often asked by a lot of women mostly those with diastasis recti pain during pregnancy. Quite unfortunate that majority of moms might have heard about this condition but they don’t know what it actually means. Perhaps, it is not discussed or made known to them as part of what to expect in pregnancy and child birth by their physicians and midwives.

The best time to check for rectus divarication is after delivery. The funny thing about diastasis recti is that it makes one have a pregnancy look after several months of delivery.  This is because of the bulge or ridge on your abdomen “mummy tommy” which is more pronounced when the abdominal muscles are tensed like during coughing, sneezing etc.

Diastasis Recti Post Pregnancy is better diagnosed by a physiotherapist or a physician as they will give you an accurate measurement of the extent of the separation using a caliper.

Read Also: 12 Natural Home Remedies To Lose Weight On Tummy And Hips

Diastasis Recti Post Pregnancy
Healed Diastasis Recti Post Pregnancy

CAN I SELF EXAMINE MYSELF FOR DIASTASIS RECTI POST PREGNANCY?

Yes, you can examine yourself for abdominal separation.

These are outlined steps to self examine yourself for Diastasis Recti Post Pregnancy:

  • Step1: lie on your back, with your knees bent and feet flat on the ground.
  • Step2: place your one hand under your head and the Fingers of the other hand placed Across the mid line of your belly on the umbilicus.
  • Step3: Push down the fingers deeper while lifting the head and shoulder off the ground with the hand placed under the head.
  • Step4: move your fingers back and forth and observe how many finger lengths can fits into the gap. Look out for Rectus Divarication above and below the umbilicus.

WHAT IF I HAVE ABDOMINAL SEPARATION?

Having a diastasis recti or abdominal separation does not mean that you should panic. Although, sometimes the worries are inevitable. During my internship programme, I once had a woman who came to me with a complaint that she doesn’t look attractive anymore to her husband. Her husband now laments that her tommy is out of shape.

The painful part of the story being that she has done virtually everything within her power to fix the diastasis recti but to no avail.

To be frank, this woman was really looking depressed becaused she had an obvious bulge on the abdomen that gives her the look of a 5months pregnant woman, though she is not. Find out here best ways to manage depression. Once you are diagnosed of diastasis recti, do not prescribe exercises or treatments on your own. Talk to your physiotherapist, he or she knows the best abdominis corrective exercises that could help manage the diastasis recti.

Rectus Divarication: Diastasis Recti Post Pregnancy Risk Factors

Studies has shown that the following can be risk factors to diastasis recti.

  1. Maternal body mass index above 35kg/m2: Having a body mas index of greater than 35 means that you are overweight. During pregnancy, the mother is more likely to gain an additional weight which will put so much stress on the belly muscles.
  2. Over weight babies: The trending thing now is giving birth to babies that weigh up to 5kg. Yes, there are fewer good sides to this. Pregnancy has it’s pros and cons and it does not encourage for over weight babiers. The more the weight, the more the pressure it puts on the belly muscles. Causing Rectus Divarication on the long run.
  3. Primiparous mothers: primiparous mothers are moms that are in their first child birth. That first pregnancy has already stretched the muscles, It may not lead to diastasis but it will stand as a risk factor for diastasis in subsequent pregnancies.
  4. Maternal age above 35: Aging comes with a lot of changes and muscular changes are not exempted. Aging could lead to changes in collagen formation and deposition. This could result to a more laxed muscle fibres predisposing one to diastasis recti post pregnancy.
  5. Multiple birth: Women that give birth to twin or triplets stand a chance of having abdominal separation.
  6. Women that had complication of diastasis in their first pregnancy are also predisposed to the risk of rectus divarication.

Read Also: How To Lose Weight Fast And Easy In 30 Days: 6 Effective Ways

DIASTASIS RECTI PREVENTION

Separation of rectus abdominus muscle during pregnancy is unavoidable but you can actually engage in the following to prevent diastasis recti.

  • Avoid heavy lifting or any exercise that increases abdominal pressure during pregancy.
  • Watch your weight before and during pregnancy.
  • Constantly go for abdominal diastasis check after delivery.
  • Constantly engage in exercises that builds abdominal strength after delivery strictly prescribed by a physiotherapist.

IS DIASTASIS RECTI MEANT FOR MOMS ALONE?

No, there are other causes of diastasis recti like too much abdominal fat (obesity), improper abdominal exercises , genetics, lack of exercises, premature birth in children etc. For the sake of this article, we are concentrating on diastasis recti post pregnancy.

Read Also: How To Make Your Vagina Look Pretty: 9 Most Important Tips

DIASTASIS RECTI SYMPTOMS AND HEALTH RISKS

  • Chronic back pain: weak abdominal muscles often result in back pain after pregnancy.
  • Urinary incontinence: weak abdominal muscles cause pelvic floor dysfunction and this often leads to urinary leakage after birth.
  • Constipation: abdominal muscles contract to produce the force needed in defecation. Weakness of the muscles can cause constipation.
  • Poor support to abdominal organs.
  • Pelvic tilt, instability and poor posture.
  • Abdominal hernia.
  • Poor body image.

DIASTASIS RECTI PREGNANCY – SHOULD I GET PREGNANT WITH UNTREATED DIASTASIS RECTI?

It is not advisable. I will tell you why. back to my story about the woman with diastasis recti post pregnancy. During my assesment she told me that she was diagnosed with this diastasis after her first child birth and she was advised to see a women’s health physiotherapist by her physician and to use a tummy belt by her friends but she didn’t listen to them.

She went on and became pregnant for the second time and her condition worsened. Pregnancy with yet to be fixed diastasis recti worsens the condition and can predispose you to the above mentioned health risks.

HOW TO FIX DIASTASIS RECTI?

Yes, in minor cases without any intervention diastasis recti can heal on its own. But in most cases, it requires treatment. Diastasis Recti Physiotherapy has been found to be the best management form for abdominal separation.

Read Also: Sudden increase in body odor female and 3 Best Ways to Fix it

DIASTASIS RECTI BELT – DOES IT HELP?

No. Thanks to our grandmothers that always advice their daughters or daughter in-laws to tie wrapper, piece of cloth or tummy belt on their abdomen after child birth especially during “omugwo” to treat diastasis recti post pregnancy. All these are good ideas but not sufficient enough to treat abdominal separation.

What diastasis recti belt does for you it to close the gap between the two muscles and help you suck your tommy and support your back thereby reducing the symptom of your belly bulging.

This is synonymous with giving someone having malaria tepid sponging to reduce his or her high body temperature in place of an effective anti-malaria drugs. Tummy belt or abdominal binders helps reduce diastasis recti symptoms but does not address the underlying issue which is the separated weak abdominal muscles that requires Strengthening. If you base your treatment on belly binders, then be prepared to wear it for long. An electronic abs Toning Flat Tummy Device Could be of help in diastasis recti exercises.

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Read Also: Cerebral Palsy Symptoms and It’s Early Signs

DIASTASIS RECTI PHYSIOTHERAPY

Physical therapy remains the most effective treatment for rectus divarication. The treatment protocol is on diastasis recti abdominis corrective exercise prescribed by a women’s health physiotherapist.

Some women, when they hear that exercises helps diastasis recti abdominis correction, they begin to engage in all form of corrective exercises which eventually worsens the situation.

Not all corrective exercises helps abdominal separation. Infact, any exercise that makes your stomach bulge more when performing it will not help and can worsen it. Such exercises are sit ups, crunches, planks, twists, jumping out of bed etc.

Exercises prescribed by a physiotherapist strengthens the abdominal muscles and helps you boost your self esteem and confidence. Book an appointment with a women’s health physiotherapist here.

DIASTASIS RECTI EXERCISES – PHYSICAL THERAPY

These four basic core exercises according to L. Augustyn, (Physical Therapist) of Fitness Blender is best self exercise protocol for treating rectus divarication.

Diastasis Recti Abdominis Corrective Exercise One

The first exercise is activating the deep abdominal muscles in a side lying position. Start by lying on your side and then use your fingers to feel your abdominal wall just inside your pelvic bone. Activate your lower abdominal wall by gently drawing inward the lower abdominal muscles.  Maintain this abdominal activation or contraction for up to 10 seconds.

You can start with a 5 second hold and then progress to 10 seconds as tolerated.  Make sure you breathe normally throughout the diastasis recti abdominis corrective exercise and then relax your abdominal wall back to a resting position in between repetitions.  Your upper abdomen should remain relaxed throughout the exercise. To progress this corrective exercise extend the duration of this hold for up to 10 seconds at a time as long as you are correctly able to activate the lower abdominal muscles.

Diastasis Recti Abdominis Corrective Exercise Two

The second exercise is to activate the deep abdominal muscles when lying flat.  Start by lying on your back with your knees bent and feet flat. Keep the normal curve of your lower back throughout the time.  Place your fingers on your lower abdominal wall just inside your pelvic bones.  Gently activate your deep abdominal muscles (the same technique as exercise one.

Maintain this abdominal activation/contraction for up to 10 seconds and continue to breathe normally throughout the exercise and then relax your abdominal wall back to resting.  Just like the previous exercise your upper abdomen should remain relaxed throughout the corrective exercise. Make sure you learn to correctly activate your deep abdominal muscles before extending the duration of this hold for up to 10 seconds at a time.

Diastasis Recti Abdominis Corrective Exercise Three

The third exercise is bent knee fall outs. This is a progression of the first two exercises. You want to start by lying on your back with your knees bent and feet flat while again keeping the normal curve in your lower back.  Activate your abdominal muscles like in exercises one and two and then gently lower one leg out the side while keeping the other leg bent and pointing upwards towards the ceiling.

Keep your pelvis stable throughout this exercise and try to avoid trunk rotation.  Return your leg to the starting position as soon as you feel you compensate with trunk movement. Relax your deep abdominal muscles and then repeat 2-3 repetitions on each side and progress to increased reps as tolerated.  Increase the challenge by increasing the number of repetitions without releasing your abdominal contraction.

Diastasis Recti Abdominis Corrective Exercise Four

The fourth exercise is heel slides.  This will also further progress the challenge for your core muscles.  Start in the same position as the last exercise.  Place your fingers to feel your abdominal muscles just inside your pelvis.  Gently activate your deep abdominal muscles as you extend your right leg (sliding your foot until your knee is straight).

When you feel your low back begin to arch bring your leg back to the starting position by bending your knee. Relax your deep abdominal muscles. Repeat 2-3 repetitions on each side when just staring out and you can progress by doing a number of repeated exercises in a row without releasing the abdominal contraction.

These are the first four basic exercises to start out with and then you can continue to progress to more challenging exercises including straight leg raise with an abdominal contraction and seated heel slides with abdominal contraction.  Further progressions are available but just remember to avoid intense core exercises. Always involve your physical therapist in progress of your exercise sessions.

Remember we always encourage you before enacting any exercises, self diagnosis or treatment plan, always talk to your personal healthcare provider who has all of your healthcare information. You can also reach out to our expert team by booking an appointment with us.

 

Enweluzor, Onyinye k

Anthony Maximilian

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Drugs & Medication Exercise and Fitness Food and Health Medical Articles Medicine News

Finally a Cancer Cure by 2020 is Promised

Cancer Cure by 2020

Finding a single cure for cancer in our lifetime has seemingly turned an impossible task, yet cancer cure by 2020 is likely to be the very answer we have long waited for.

Will Cancer Ever Be Cured? The straight answer to this question at the time is NO. We are very unlikely to find a single cure for cancer. But with the new development and promises from our leaders in their presidential campaign, there may be light at the end of the tunnel. Cancer Cure by 2020 could still come to light.

Enormous improvements in all aspects of cancer eradication over the past few decades, brought about by several cancer research team and the application of the knowledge acquired in this series of researches gave room for this new concepts perceived by our presidential candidates.

Mirror News reported on June 19 that Donald Trump promised to find a cure for cancer and eradicate Aids in America as he officially launched his 2020 re-election campaign.

The Republican’s cancer pledge came in the wake of Democractic hopeful Joe Biden also vowing to cure cancer if he is elected.

Addressing the crowd in Orlando earlier in the night, Donald Trump Jr mocked the former vice president, who lost a son to cancer, for the promise.

He told his audience: “We will come up with the cures to many many problems to many, many diseases including cancer”.

Former Vice President Joe Biden, the presidential hopeful promised that if he gets elected in 2020, he’s curing cancer. At least that’s what the presidential hopeful promised at a campaign stop in Ottumwa, Iowa, on Tuesday this week. Live Science News.

How feasible can cancer cure by 2020 be?

In as much as science improvements abounds, a singular cancer cure by 2020 may not be feasible. The above campaign promises though seemingly enticing could be termed misleading. Why? Cancer is not just a single disease that can be researched upon in 365days and come up with a general aid to alleviate it. Israeli scientists earlier this year also proposed to have a cure for cancer within one year. We are all hopeful to see that come into play but there are several reasons why this is unlikely.

There are more than 100 kinds of cancer, according to the National Institutes of Health. Each of those cancers has a different cause, from viruses to radiation. Each demands its own treatment. Developing individual cancer cure by 2020 for each variety of cancer — from screening tools to therapies — is a piecemeal process. “It’s two steps forward, one step back,” Deanna Attai, an assistant clinical professor of surgery at the University of California Los Angeles, said.

Firstly, lets understand the concept of cancer and weigh the feasibility of these claims.

What is cancer?

Cancer is not just a disease but a collection of many complex and often very different illness that target the body in a myriad of different ways and are found at different stages. They are grouped under the “heading” cancer as they all start manifesting the same way, which is cells in the body begin to divide non-stop and spread to surrounding tissue says robert o’connor

As with any complex problem there is no single solution but research has already identified many new ways that we can readily improve the cancer situation and further research will undoubtedly improve things even further.

The Cellular changes cause the out of control growth and division of cells. Growth of these cell can be rapid and can be slow at the same time, it all depends on the type of cancer cell. The growth of this cancerous cells can be visible, called “Tumorsor it might not be visible to the eye, in the case of “leukaemia”.

Here is a little explanation of what exactly this cancerous cells do;

So our entire body’s cells have a specific lifespan which when reached they die, yes they die. But don’t be afraid it’s a natural phenomenon called Apoptosis.

And when one cell dies, it is usually replaced by a new one, but this cancerous cells lack the ability to die and so prevents them from producing new ones. Without the cells death, they tend to use up the body nutrients such as oxygen meant for other cells. They end up developing into Tumors.

Causes of cancer

Numerous factors can predispose one to cancer cell development, some of which include;

According to research by the American Cancer Society, more than 80% of people diagnosed with cancer in the U.S. all fall within the age of 50 and above. Inciting that Age can also be a predisposing factor to cancer cell growth.

Treatment and Cancer Cure by 2020

Cancer is best managed at the time through these means

Chemotherapy

What does chemotherapy do?

It depends on the kind of cancer and it’s stage.

  • Cancer Cure: The treatment destroys cancer cells to the point that your doctor can no longer detect them in your body. After which the possible best outcome among a great percentage that they never grow back again, not always the case though.
  • Control: Able to keep cancer from spreading to other parts of your body or slow the growth of cancer tumors.
  • Ease symptoms: In some cases, chemotherapy can’t cure or control the spread of cancer and is simply used to shrink tumors that cause pain or pressure. These tumors often continue to grow back.

Immunotherapy

What immunotherapy does is that it boosts the immune system giving it some extra power to help battle the cancerous cells.

Radiation therapy

In radiation therapy, the cancerous cells are killed by being exposed to high-dose of radiation. It can also be used to shrink tumors before being operated upon.

Types of cancer

The most common types of cancers;

  • Breast cancer
  • Lung cancer
  • Prostrate cancer

There are over 100 types of cancer but the above mentioned are the most common of them all.

Why Cancer happens and possible cancer cure by 2020

Signs of cancer in the body

The signs that signifies the presence of cancer in the body is dependent on the type of cancer in question. But here are some basic symptoms that can be a major identifier of cancer;

  • Sore throats
  • Lump on the breast or thickening
  • Indigestion
  • Hoarseness
  • Vomiting
  • Recurring infections

Home remedies for cancer cure by 2020.

Although this remedies does not assure a 100% effectiveness but they would help reduce the time and pain.

Some of the substances that are believed to cure cancer includes ginseng, green tea, aloe vera, lycopene, broccoli and grapes. Bear in mind that most of this remedies does not entirely cure cancer but rather, reduce its symptoms.

A lot of people have asked if it possible to prevent cancer, yes it is. It all begins with you stopping unhealthy adapted habits such as smoking tobacco and avoiding excessive sunlight exposure.

Read Also: 12 Natural Home Remedies To Lose Weight On Tummy And Hips

Alternatives to Home remedies for cancer cure

Dietary treatment

Some believe that there are certain food nutrients that these cancer cells crave for, those food nutrients should be avoided.

It is advisable to take acid-free diets and juice diets.

Massage and Meditation

Massage and meditation is believed to help reduce cancer as it slows down cancer process within the body. Not a cure for cancer but will be beneficial for total body wellness and slow down cancer progression.

Instead of asking the question will cancer ever be cured and waiting on the promised cancer cure by 2020 with zero to no feasibility.

It is highly advisable to live a healthier lifestyle to prevent cancerous cell growth. To also see an oncologist for medications and tips on how to keep up with cancer. If you ever have any question whatsoever concerning cancer, a doctor should be your first choice. Don’t forget having cancer is not a death sentence, many have survived for years living with cancer. As a cancer patient, live a Healthier Lifestyle and be guaranteed of less progression in cancer cell growth in your system.

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Dental Care Drugs & Medication Exercise and Fitness

Coping with depression: 8 Sure Lifestyle Strategies

Coping with Depression

Depression also called melancholy is a common yet complex mental health condition affecting more than 16 million adults and 3 million adolescents in the US each year. Can look very different from one person to another. Changing your lifestyle can have positive impact on your mood, studies suggest. We listed in this article sure 8 strategies for coping with depression and keeping symptoms at bay.

People with depression feel sad, empty, or hopeless much of the time. It’s more than a case of the blues; depression looms like a storm cloud that won’t let sunshine peak through. It saps the joy of being with friends and family. People can lose interest in hobbies, sex, and other pleasurable activities, and they may have trouble eating or sleeping.

Some cases of depression have a genetic component;

but lots of factors beyond an inherited tendency can spur and aggravate depression symptoms, including various environmental factors.

Sometimes people don’t acknowledge or recognize depression in themselves or others, so they fail to seek help from a health care professional. But without treatment, depression can linger for weeks or months–sometimes years–and can lead to worsening symptoms. Depression can wreck lives, friendships, and marriages and pose problems at school or work. Some people may turn to alcohol or drugs to ease their pain or consider some form of self-harm or suicide as an escape.

RELATED: Depression in Teenagers Increases Suicide Rate

If you’re feeling depressed or suspect a loved one is struggling with depression, it’s important to reach out for help as soon as possible. Most cases, even severe depression, can be successfully treated.

Types of depression

Major depressive disorder or major depression is another name for classic depression, the type that thrusts people into a dark mood. To be diagnosed with major depression, you must have symptoms that interfere with daily life nearly every day for at least two weeks.

Persistent depressive disorder is a common, long-lasting form of depression characterized by low mood. People have symptoms for two years or more, but they aren’t as disruptive as in major depression.

Premenstrual dysphoric disorder or PMDD is a severe form of premenstrual syndrome (PMS) that can trigger severe depression in the week before a woman’s monthly period begins. Coping with depression of this sort is best done when the situation is related with your sexual partner, relations or work partners. This is to help relieve you from engagements and responsibilities.

Medication or alcohol induced depression:

is a mood change caused by the use or abuse or alcohol, certain medications, and illicit drugs. Also called substance-induced depression, symptoms may occur when someone stops taking certain medicines or drugs too.

Depression due to an illness can occur alongside heart disease, cancer, multiple sclerosis, and HIV/AIDS. It’s normal for these diagnoses to be emotional, but if mood changes linger for more than a couple of weeks, you might have depression. Thyroid problems as well as other mental illnesses, such as anxiety and schizophrenia, can also lead to feelings of depression.

Disruptive mood dis-regulation disorder is a childhood condition that results in irritable and angry mood; frequent, severe temper tantrums; and an inability to function in school. Kids with DMDD are at risk for developing anxiety disorders and depression in adulthood.

Bipolar depression:

also known as manic-depressive illness, is characterized by unusually wide swings in mood and energy, including periods of depression.

Postpartum depression occurs after childbirth. Women may experience extreme sadness and have difficulty caring for themselves or their new babies. Men can have postpartum depression too.

Seasonal affective disorder or SAD is also known as seasonal depression. This type of recurring depression commonly strikes in a seasonal pattern, usually during the fall or winter, and disappears in the spring or summer.

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What causes depression and Coping with Depression?

The exact causes of depression are unclear. Experts think there may be multiple factors involved. Many times, it’s the intermingling of two or more of these factors that bring on depression or make it worse. Depression causes include:

Your genes. Depression can be hereditary. Certain gene mutations may impede the ability of nerve cells in the brain to communicate effectively.

Changes in brain chemistry. Depression is often described as a chemical imbalance in the brain, but it’s not quite as simple as being too low or too high in one chemical or another. There are many ways brain chemistry is linked to depression. For example, women are more likely than men to develop depression, perhaps due to fluctuating hormone levels. Overproduction of the stress hormone cortisol has also been linked to depression. In addition, there’s a connection between serotonin and depression. Some depressed people have reduced transmission of this important chemical messenger in the brain.

Personality:

A person’s temperament and upbringing are among the psychological and social factors that may influence how he or she reacts to stressful situations and views the world. As a result, some people may be more vulnerable to depression.

Environment. Stressful life events, such as a childhood trauma, relationship conflicts, and loss, may alter brain function in ways that make a person susceptible to depression.

Medical conditions:

It often goes hand-in-hand with certain chronic conditions, such as diabetes, cancer, heart disease, Parkinson’s disease and Alzheimer’s disease.

Medications. Certain medicines are tied to depression. The list includes heart drugs such as beta-blockers and calcium-channel blockers; cholesterol-lowering statins; female hormones; anticonvulsants; opioids; and corticosteroids.

Substance abuse. Alcohol and drug use can bring on depression (and people who are depressed often use alcohol and drugs to cope with their depression).

Depression symptoms

People think of depression as a bad case of the blues. In truth, it’s more complex than that. Depression can alter how people think, feel, and behave, and it can even produce physical symptoms.

Depression can look very different from one person to another. Men are more likely to feel tired, irritable, or angry, and they may abuse alcohol and drugs. Women typically experience feelings of guilt, worthlessness, or sadness.

Older adults are more likely to have a medical condition that triggers or worsens depression, but they may be less likely to talk about feelings of depression. Depression in teenagers may be accompanied by anxiety, eating disorders, or substance abuse. Children with depression may have trouble in school or cling to their parents. Other signs of depression include:

Sadness or emptiness:

Everyone has moments or periods of sadness in their lives, especially after a death or tragedy. But when a person feels down most days for at least two weeks, it can be a sign of depression.

Feelings of worthlessness or guilt. People with depression often have a diminished sense of self. They may see themselves as losers. They may have negative thoughts about their life. Or they may inappropriately blame themselves for unfortunate things that happen to them.

Hopelessness or pessimistic thinking. Being overwhelmed with negative thoughts is a hallmark symptom of depression. Pessimistic thinking can give way to feelings of despair that worsen depression.

Loss of interest or pleasure in enjoyable activities:

Losing interest or joy in things that make life worth living, like hobbies, friends, work, sex, or food, is a main feature of depression.

Insomnia or oversleeping. People with depression may have trouble falling asleep. Alternately, they may sleep too much rather than engage in activities.

Loss of energy or fatigue. Depression can be exhausting. It can sap a person of the physical or emotional energy to actively engage in life, leading to constant lethargy.

Slowed movements or restlessness:

Some people with depression talk and walk more slowly. This is called psychomotor retardation. Less commonly, depression may lead to behaviors that seem more restless in nature, like pacing, fidgeting, or hand gesturing, called psychomotor agitation.

Cognitive problems. Slow or distorted thinking and difficulty concentrating can be signs of depression. Trouble making decisions is another common sign of depression, perhaps because people with depression lack motivation and energy.

Appetite or weight changes. With depression, some people lose interest in food, while others overindulge or seek out comfort in foods high in fat and sugar. Such shifts in appetite can lead to sudden, unintended weight loss or weight gain.

Unexplained aches and pains or digestive problems:

Depression is associated with a litany of physical symptoms. Common signs include headache, backache, stomachache, and joint or muscle pain.

Poor hygiene. People with depression can lose interest in taking care of themselves and may neglect their personal hygiene.

Thoughts of death or suicide or a suicide attempt. People who are depressed may see no way out of their misery other than taking their life. Their thoughts may to turn to self-harm or suicide. Some may verbally express suicidal thoughts or even attempt to commit suicide.

RELATED: The 12 Worst Habits for Your Mental Health

Managing or coping with depression by means of lifestyle changes can have a positive impact on your mood, studies suggest. Here are some strategies for coping with depression and keeping symptoms at bay

How is depression diagnosed?

Diagnosis is typically based on a patient’s personal and family history of depression and reported symptoms. Patients may be asked to take a questionnaire to gauge the severity of their symptoms. A physical exam and lab tests can rule out other medical conditions, such as a thyroid disorder, that can cause the same symptoms as depression.

To be diagnosed with major depression, a person must experience symptoms on most days over at least a two-week period. Sometimes depression persists for two or more years. People can have multiple bouts of depression in their lifetime.

Depending on symptoms and their severity, your doctor may refer you to a psychiatrist, psychologist, or other mental health professional for treatment.

Depression treatment

Depression is managed mainly through psychotherapy and medication. The choice of treatment depends on the type of depression and its severity.

Also known as talk therapy or counseling, psychotherapy may be the first line of treatment for people with mild depression. It can be combined with antidepressant medications for moderate to severe cases. There are several types of counseling for depression.

One of the most common forms is called cognitive behavioral therapy. CBT focuses on helping patients identify and change negative thinking and behaviors that cause or worsen their depression. Another type, called interpersonal therapy, seeks to improve a depressed person’s relationships with others.

Antidepressant Medicines

Several different classes of antidepressant medicines may be used to treat depression by affecting chemical messengers in the brain. Each acts on these brain chemicals slightly differently.

They include:

Selective serotonin reuptake inhibitors (SSRIs). This class of medicines is widely prescribed. It includes fluoxetine (Prozac), paroxetine (Paxil), sertraline (Zoloft), citalopram (Celexa), and escitalopram (Lexapro).

Serotonin and norepinephrine reuptake inhibitors (SNRIs). Examples include venlafaxine (Effexor) and duloxetine (Cymbalta).

Norepinephrine and dopamine reuptake inhibitors (NDRIs). Bupropion (Wellbutrin) is the only drug in this class approved by the FDA for treating depression.

Monoamine oxidase inhibitors (MAOIs). This older class of antidepressants includes phenelzine (Nardil) and tranylcypromine (Parnate).

Tricyclic antidepressants (TCIs). Examples include amitriptyline (Elavil), imipramine (Tofranil), and nortriptyline (Pamelor).

Other (atypical) antidepressants. These drugs work on one or more chemical messengers in the brain but don’t fit into other classes of medications. They include trazodone (Oleptro), mirtazapine (Remeron), and vortioxetine (Trintellix).

Electroconvulsive therapy (ECT), also known as shock therapy, may also be used to treat depression. This brain stimulation therapy is reserved for the most severe cases. Electric currents are delivered under general anesthesia to a patient’s brain, inducing a controlled seizure. Doctors believe the seizure changes the brain in a way that can help relieve depression symptoms. Multiple treatments are usually required.

People with seasonal depression may feel better with phototherapy. It involves indirect exposure to bright light from a light therapy box for a short period of time each day.

Can depression be cured or reversed?

While there’s no one-size-fits-all cure for depression, the mood disorder is highly treatable in many cases. The sooner treatment begins, the better the outcome. Likewise, the longer someone suffers from depression, the more difficult it is to manage or reverse. Untreated depression usually doesn’t go away on its own. It can lead to addiction, eating and sleeping problems, relationship difficulties, and suicidal thoughts, and it can pose complications for people with chronic health conditions.

Read Also: Finally a Cancer Cure by 2020 is Promised

8 Sure Lifestyle Strategies For Coping with depression

  1. Eat a healthy, balanced diet
  2. Exercise
  3. Sleep
  4. Avoid alcohol
  5. Get a daily dose of sunshine
  6. Connect with other people
  7. Make time for things you enjoy
  8. Manage stress

Coping with depression

Changing your lifestyle can have a positive impact on your mood, studies suggest. Here are some strategies for coping with depression and keeping symptoms at bay:

Eat a healthy, balanced diet:

Research suggests that healthy food can be medicine for the mind. In a randomized controlled trial published in BMC Medicine, depression sufferers with poor dietary habits were divided into two groups. One group was encouraged to follow a modified Mediterranean diet and the other received social support only. After three months, the healthy-diet group had a much greater reduction in depressive symptoms than their counterparts. The diet emphasized whole grains, fruits and veggies, legumes, low-fat dairy, nuts, lean meat, fish, eggs, and olive oil. It discouraged sweets, refined cereals, fried food, processed meats, and sugary drinks.

Exercise:

Moderate exercise is a powerful mood enhancer. It can help people with depression manage their symptoms. And, according to a review in the American Journal of Preventive Medicine, even low levels of exercise can lower the likelihood of being diagnosed with depression later in life. How much exercise is beneficial? Most adults should aim for at least 150 minutes of aerobic exercise a week, plus muscle-strengthening activities two or more days a week. But it’s okay to ease into it. Even a 10-minute walk can help improve your mood.

Sleep:

The relationship between sleep and depression is complex. Being depressed can interfere with sleep, and poor sleep can cause or worsen depression. Keeping a regular sleep/wake schedule can help. If you have insomnia at night, avoid afternoon naps. For better shut-eye, sleep in a cool, dark room.

Read Also: 7 Acupuncture Therapy Benefits and 9 Risks You Must Know

Avoid alcohol:

Drinking to improve your mood can actually worsen depression in the long run. Alcohol itself is a depressant. It can also make antidepressant medications less effective.

Get a daily dose of sunshine:

Sunlight is a natural mood enhancer. Aim for 15 minutes of sunlight exposure a day. A light therapy box can be an effective substitute.

Connect with other people:

Having a social support system of friends and family can help you battle feelings of isolation, which can fuel depression.

Make time for things you enjoy:

Being depressed saps your energy. You may not feel like doing fun things. But you may find you feel better when you’re taking trips, participating in a hobby, playing sports, or going out with friends.

Manage stress:

Stress can lead to or worsen depression, so it’s important to find ways to release tension and relax. Adopting good sleep habits, reducing caffeine intake, exercising regularly, and having a social support system are just a few of the strategies that may ease physical and psychological stress. Consider adopting a relaxation technique like meditation, deep breathing, yoga, tai chi, progressive muscle relaxation, or visualization.

Still finding coping with depression a hard thing to do, book an appointment with a Healthcare Consultings therapist today.

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