6 ways to manage PMS

 

PMS is no fun. Here, we share six ways to help and manage your PMS.

1. Food

Stabilising blood sugar will favour consistent energy levels and moods according to dietitian Melanie McGrice (melaniemcgrice.com.au). “Grains that have a low glycaemic index, which means that they provide longer-lasting energy, can also help to increase the hormone serotonin in the brain, so try some chickpeas, brown rice or quinoa,” says McGrice.

2. Diet

According to accredited practising dietitian Lisa Yates, some studies show that PMS may be exacerbated by too much caffeine, sugar and alcohol. To minimise symptoms, she suggests that you reduce your alcohol, caffeine and salt intake, and follow a low-GI diet.

3. Supplements

Professor Kulkarni says supplements such as evening primrose oil can be effective for relieving PMS symptoms and favours these as a primary intervention before resorting to the contraceptive pill. “The two supplements I suggest are vitamin B6 and evening primrose oil, which has healthy essential fatty acids. Both supplements have been shown in studies to help alleviate some symptoms in women with PMS and many women benefit from them,” Prof Kulkarni says. A study published in 2010 found that the combination of magnesium and vitamin B6 was particularly helpful for decreasing PMS symptoms. “Nuts are rich in both magnesium and B6, so I’d recommend taking 30 g unsalted nuts daily in the week prior to your period,” says McGrice.

Correcting iron deficiency may also ease syptoms as women who consume insufficient iron are at higher risk of suffering PMS according to University of Massachusetts research. Women with higher non-heme iron, which comes from plant sources, are 30 to 40 per cent less likely to experience PMS. This is possibly because low iron affects levels of serotonin, the hormone that elevates mood. Good sources of non-heme iron include silverbeet and spinach, broccoli, bok choy, soybeans and lentils.

4. The Pill

Contraceptive pills can help ameliorate symptoms of severe PMS and PMDD, but not all pills are equally effective. “Women should not take older-style progesterone pills as these can actually contribute to emotions like anger and depression,” warns Prof Kulkarni. “Some of the newer varieties of pill such as Zoely, Diane and Juliet can be very beneficial.”

To establish a more stable hormonal pattern, women may take the pill with the active hormones for three cycles then go on to a sugar pill for one week only, so that within a three-month cycle they only have one week of bleeding.

5. Hormone therapy

The next line of defence is hormone therapy according to Prof Kulkarni. Oestrogen patches or oestradiol patches and progesterone can cause a kind of hormone detour. “For some women who are very sensitive to hormones, another alternative is to deliver the progesterone via the Mirena IUD, which is placed in the uterus. This allows the hormones to go directly into the surrounding organs rather than passing through the bloodstream first, where it may cause more side effects,” Prof Kulkarni says.

6. Antidepressants

For women who feel their lives are hijacked by hormones every month, antidepressants can provide enormous relief. “The antidepressants stabilise the level of hormones like serotonin, so some women with PMS or PMDD no longer experience those huge mood swings from hormonal fluctuations,” says Davison. 

A new approach to this treatment is to take the antidepressant intermittently. “It may be taken for one week or 10 days of each month when symptoms occur,” says Prof Kulkarni. “To ensure the dose and type of antidepressant suits your system, speak to your GP about having a blood test or swab to get background on your metabolic system and guide the choice of antidepressant.” 

If antidepressants are not effective, women who suffer severe symptoms of PMS may then choose to undergo a ‘chemical menopause’, where strong hormones are used to stop ovulation and give women a break from the terrible hormonal and mood swings. “This approach sometimes needs to be permanent but can also have a kind of resetting effect on the brain,” Prof Kulkarni explains. “If women choose to come off the hormones, their impact is usually reversible and even when no longer on the therapy, the hormonal-related moods swings may be greatly reduced.” 

 

{nomultithumb}

 

Source Health & Beauty http://ift.tt/2eJMcsX

Positive body image renovation

 

Body image plays a huge role in our health and fitness, so positive body image is vital. Here are 7 tips to get you on your way to loving your body.

1. Focus on function & sensation

Instead of fixating on the appearance of your body and others’, concentrate instead on what your body can do for you. When you think like that, you’ll find it’s pretty damn amazing! “Start focusing on your body as the vehicle of your experience rather than as a collection of surfaces to be appraised,” advises Cameron. “Switching to this perspective can come about through paying attention more often to sensations your body generates; how it feels to move, breathe, etc. Reflect on physical sensations your body enjoys and the activities it allows you to do, learning about the body and your body in particular, and remembering that your body is also that thing that generates thoughts and emotions, and appreciating all the subjective experiences it gives rise to.”

2. Quit the comparisons

Seriously, just stop it! Paxton strongly encourages avoiding engaging in negative body talk and discouraging it in the people around you. Instead she suggests you learn to identify when you are making body comparisons and remind yourself that “this is not a positive thing to do. I am making comparisons that are bound to make me feel less happy”.

3. Re-evaluate your worth

“When you value yourself as a person on the basis of your appearance, that puts you at risk,” warns Paxton. “If you can reconsider this and think ‘what is really important about me in my life, what do my friends think or my family think is important about me, and what do I value about what I do in my life?’, this can help people refocus away from appearance-related factors.”

4. Practise mindfulness

“Mindfulness brings us back to the here and now,” says McMahon. “It helps us to step outside from surveillancing our body from the outside to existing in our body from the inside.”

5. Build self-compassion

“Normalise the fact that most of us have parts of our bodies we don’t like – this is called normative discontent,” says McMahon. Recognising this will help us avoid “getting caught up in the unhelpful chitter chatter of our mind”. 

6. Engage in regular physical activity that you enjoy

Exercise for pleasure’s sake rather than weight loss, and reap the benefits of those ‘feelgood’ hormones. According to McMahon, an improved mood will have nothing but a positive effect on your body image.

7. Treat yourself kindly

“Nurturing your body and engaging in regular self-care will have a flow-on effect to how you feel about your body,” McMahon adds.

 

{nomultithumb}

 

Source Health & Beauty http://ift.tt/2eQXfNk

15-minute ab workout

 

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

 

Words/workout: Sam Ly (pictured) 

Photography: Jamie Watling 

1. Straight-arm plank

Lie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart. Stay on the balls of toes and push the body off the ground into a push-up position. Keep head forward and spine neutral as you contract the core, keeping stomach tight, and hold for 30 seconds. 

 

---

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

---

 

 

 

 

 

3. Medicine ball crunches

 

 

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest. Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance. Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times. 

 

 

---

 

 

 

4. High knees

 

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

NEXT: Build strong abs with these Pilates moves. 

 

 

{nomultithumb}

 

from Fitness http://ift.tt/2eg1JgU

HIIT training with Snap Fitness trainer Steve Irwin

 

Work up a sweat with Snap Fitness' trainer Steve Irwin as he takes you through a challenging workout that'll get your heart rate pumping.

Find more workout videos at Women's Health and Fitness Magazine and follow us on Instagram @whandfmag for all your fitness motivation.

Be sure to check out www.snapatw.com.au for more virtual workouts.

 

Source : WHF TV http://ift.tt/2eHhAJ1

11 tips to help you sleep at night

 

Lack of sleep an wreak havoc on your mental, physical and emotional health. So, if you're struggle to get some shut eye, here are 11 tips to help you sleep better. 

 

1. Don’t try too hard to get to sleep or look at the clock. This tends to cause anxiety around getting to sleep, which can be a self-fulfilling prophecy.

2. If you can’t sleep, rather than lying awake worrying about how you’ll feel tomorrow or letting your mind chase unpaid bills, get up, go to another room, read, watch TV or listen to music until you feel sleepy – at which point you can go back to bed and try again.

3. Exercise in the morning, afternoon or early evening. Evening workouts can make it hard to wind down as endorphins put your system in go mode.

4. Limit stimulants including tea, coffee and caffeine drinks for at least three hours before sleep. Ideally avoid caffeine after lunchtime. 

5. Even if you feel sleepy during the afternoon, resist the urge to nap as it will only mess up your cycle and make it harder to get to sleep at night. 

6. Do something relaxing before bed – think meditating or a warm bath.

7. Rise at the same time each morning to establish a consistent sleep pattern. Your body loves routine and will do its best to stick to a schedule.

» Shower before bed. Some sleep experts say a pre-bed shower can kick-start the cooling process necessary for sleep. Normally, a drop in body temperature precedes sleep according to UniSA’s Centre for Sleep Research. While in healthy sleepers the reduction is automatic, if you’re struggling to reach the land of nod, try giving it a thermic hand. 

8. Confine use of the bed to sleep and sex. Working, eating or reading in bed blurs the lines about what bed is for, diluting the brain’s association between being in bed and going to sleep.

9. Ban gadgets from the bedroom. Blue wavelengths from LED lights and screens are more deleterious to melatonin than standard white light according to a 2012 Harvard Health Letter. Even having a PC on standby can mess with shut-eye. 

10. Immerse yourself in daylight, even if it’s overcast. This helps with the body’s melatonin production. Then, before bedtime, dim the lights to let the body adjust to night-time and start producing melatonin rather than going from a bright room to a darkened space. You’re more likely to drift into sleep. 

11. Turn off hall and living room lights. Any light can inhibit the release of melatonin according to the National Sleep Foundation.

 

{nomultithumb}

 

Source Health & Beauty http://ift.tt/2dUDPc6

How to count your macros

 

Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out this basic guide below.

Step 1: 

Adopt A Macros Ratio

Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios:

»Protein: 35% or 40%

»Carbs: 50% or 40%

»Fats: 15% or 20%

Try this approach and then tweak to find what works best for you.

Step 2: 

Set Your Kilojoule Intake

Work out how many kilojoules you need to maintain or lose weight, depending on your goal.

Step 3: 

Calculate Grams 

»Carbs: 1 gram = roughly 16 kJ (4 calories)

»Protein: 1 gram = roughly 16 kJ (4 calories)

»Fats: 1 gram = roughly 37 kJ (9 calories)

Step 4: 

Allocate macros

Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”

Want to know more at macros and how to fine-tune your approach? Grab the November 2016 edition of Women's Health and Fitness Magazine for more.

{nomultithumb}

 

Source Weight Loss http://ift.tt/2dgRpbK

How to use your resistance bands for recovery and toning

 

You'll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.

Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.

“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.

“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”

While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.

Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.

“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.

For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working. For a toning-style session, ensure high reps (15 to 20) with little rest in between sets.

For recovery: Resistance bands are particularly useful for deepening the stretch of large muscle groups, such as the legs and back. Try this exercise for the hamstrings: lying on the floor, loop the band around your right foot and grab onto the band ends to create tension. Straighten the right leg as much as you can – think a deep stretch but not to the point of pain – and keep the left leg on the floor. Gently pull the right leg back towards you, stretching the back of the leg. Hold for 15 to 30 seconds before switching sides.

Words and workout by Ashley Azevedo.

Photography by James Patrick.

NEXT: Recovery is just as important as working out. Check out these top post-workout tips.

{nomultithumb}

 

from Fitness http://ift.tt/2ejpnwg

Scultping full upper-body workout by Marcie King

 

This full upper-body workout targets abs from every angle while sculpting arms, back and chest. 

 

 

 

 

Frequency

Two to three days per week.

The rules

Perform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday). There is no rest between paired exercises. Once you have completed the pair, you will have a 30 to 60-second rest and move to the next pair of exercises. Repeat until you’ve completed all exercises. 

Words/workout: Marcie King (pictured)

 

Photography: Jamie Watling // jamiewatlingphotography.com // @jamiewatling

 

---

 

 

Kettlebell swing

 

 

 

ANTERIOR, MIDDLE DELTS, QUADS AND GLUTES, ABS

SET-UP: Stand with your feet a little wider than shoulder-width apart, holding onto a kettle bell with both hands in front of your body.

ACTION: Squat with the kettlebell hanging between your legs, chest and head up. In one motion, stand up as you swing the kettlebell forward (arms straight out in front) to shoulder level.

TIP: Push with your legs, not your back. If in doubt, seek expert technique advice. Incorrect kettlebell swings can cause injury.

 

---

 

 

Single-arm kettlebell press

 

 

ANTERIOR, MIDDLE DELTS ABS CONTRACTED

SET-UP: Stand with your feet shoulder-width apart, one arm down at your side and one holding the kettle bell at your shoulder. Palm of hand facing up.

ACTION: Tighten your abs and press the kettlebell up towards the roof with a straight arm. Bring the kettlebell back down to shoulder height.

TIP: Start with a light kettlebell and progress once you have the range of motion.

 

---

 

 

 

Rear delt flys

 

 

REAR DELTS

SET-UP: Stand with feet shoulder-width apart. Bend forward slightly at your waist. Dumbbell in each hand, palms facing your body.

ACTION: Raise arms lateral (away from the body) out to the side with a slight bend at the elbow to shoulder level.

TIP: Lead with the elbow and only go until your arms are level with the shoulders.

 

---

 

 

 

Anterior delt front raises

 

 

 

ANTERIOR DELTS

SETUP: Standing with feet shoulder-width apart, body straight. Abs tight. Hold one dumbbell with the weight of the dumbbell in each hand. Palms facing the middle of the dumbbell.

ACTION: Lift the dumbbell straight out in front of you. Arms straight. Lift till the dumbbell is at shoulder level.

TIP: Pause at the top to really work the anterior delts. Keep your abs tight for balance.

 

---

 

 

Plank-push on ball

 

 

 

ANTERIOR, MIDDLE DELTS, PECS AND ABS

SET-UP: Place your palms flat on the floor, stacked under your shoulders. Place the top of your feet in the centre of the exercise ball. Body is parallel to the ground.

ACTION: Keeping your feet on the ball, bring your upper body down to do a push-up and press back up to plank position.

TIP: Keeping your abs and thighs tight will help you keep your balance.

 

---

 

 

 

Wide leg push-ups 

 

 

 

 

PECS, ABS, ANT, MIDDLE DELTS

SET-UP: Palms on a bench, legs/feet a little wider than shoulder width apart, body straight and abs tight.

ACTION: Keeping legs wide, go down to a push-up (face almost touching the bench) and push back up.

TIP: Keep abs tight to maintain the 45-degree posture. In this workout your abs are always working to provide your body with stability and strength. I have paired two exercises, working similar muscles to get the most benefits and fast results.

 

---

 

 

Biceps curl

 

 

BICEPS

SET-UP: Sit on a bench or chair, dumbbell in one hand. Elbow/forearm resting on your knee. Palm facing up.

ACTION: Extend arm with dumbbell in hand. Flex back up slowly, contracting the biceps.

TIP: Moving slowly through the movement puts more concentration on the biceps.

 

---

 

 

 

 

Single-arm dumbbell row traps

 

 

LATS

SET-UP: Stand beside a bench with leg closest to the bench kneeling on the bench. Arm closer to the bench is palm down on the bench. Dumbbell in the other hand, arm straight. Back stays parallel to the bench.

ACTION: Pull the dumbbell up to your ribs area, keeping the elbow and arm close to the body. Lower. Repeat set-up on other side.

 

 

---

 

Arnolds

 

\

 

ANTERIOR, MIDDLE, REAR DELTS

SET-UP: Place a dumbbell in each hand with palms facing you. Elbows bent and forearms at face level.

ACTION: Starting with arms in, move arms out to the side, elbows stay bent, then press up into shoulder press. Back down to elbows bent, then back in, forearms facing you.

TIP: Start with a light weight to keep the range of motion smooth.

NEXT: Want to target your glutes? Check out this booty-building workout.

 

 

{nomultithumb}

 

from Fitness http://ift.tt/2dCJItL

Escalating density training with Alexa Towersey

 

Take your workouts to the next level with this escalating density style training with celebrity trainer and Women's Health and Fitness cover model Alexa Towersey.

Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.

 

 

Source : WHF TV http://ift.tt/2dzZELC

4 skincare features to look for in your spring beauty products

 

Feeling the pressure of spring’s social calendar to look and feel photo-ready? The next time you open your beauty cabinet, check the ingredients list for these four skincare elements for flawless, healthy skin. 

1. Home in on natural ingredients

Many skin care products, including cleansers and moisturisers, contain harsh chemicals that could be doing your skin more harm than good. Look for a simple ingredient list containing primarily organic, natural and plant-based extracts. 

“It’s common sense that nature’s whole foods are the best choice for optimal health –and skin care is no different,” says holistic nutritionist and natural skincare expert Samantha Sargent.

“Some supermarket and chemist brands are made with cheap synthetics and naturally derived irritants that wreck havoc on your skin and internal organs. Read the full ingredient label, get to know the brand owner and manufacturer, and ask questions about the source of ingredients.”  

Ayla Cotterill from the botanical based skin-care brand Eaoron agrees. 

“I think people are becoming more aware of what they’re applying to their skin and are beginning to adopt a more natural approach. It’s really about creating a lifestyle that fights the effects of aging to create naturally beautiful skin,” she says.

 

2. Say yes to hyaluronic acid

Sourcing products that include hyaluronic acid – a natural structural component of the skin – helps to retain moisture and improve its beauty, according to Cotterill.

“As we begin to age, our skin loses moisture, firmness and elasticity,” says Cotterill, 

“The beauty of hyaluronic acid collagen essence is its ability to transport essential nutrients from the blood stream, via the capillaries, while also attracting and holding water to plump the skin. This smooths fine lines and wrinkles, and stimulates cell growth.”

WH&F Pick: try Eaoron’s Hyaluronic Acid Collagen. With its combination of fast-acting botanical and natural ingredients you may start to see results instantly. Apply just before bed or first thing in the morning.  

 

3. Look for anti-ageing properties

Botox and dermal fillers are a temporary fix and in some cases can cause nerve damage if not performed correctly. According to Cotterill, a better option is to select skin care products that prevent fine lines, dullness and wrinkles before they happen. 

“Wrinkles on the face are a natural result of a reduction in collagen, so finding products with ingredients aiming to restore the balance can help reduce their appearance,” says Cotterill.

“For example, peptides encourage the skin to replenish collagen production in the dermal layer, helping to improve its firmness and condition.” 

WH&F Pick: we love this Ultra Anti-Wrinkle Face Serum. Its potent ingredients are specifically designed to help reduce wrinkles and firm your skin for a youthful and radiant glow.

 

4. Skin superfoods

The rise of superfoods has seen us tipping copious goji berries into our smoothies, so why wouldn’t we use the same logic when it comes to our skin-care? 

Cotterill suggests looking for plant-based ingredients that are going to provide sufficient antioxidants for improved skin health, such as bearberry leaf and white mulberry extract.

“We use bearberry leaf extract in our products to brighten and even out skin tone. It’s so effective because it contains a high level of arbutin, which can help clear dark spots and blemishes from the skin,” she says.   

“White mulberry extract comes from the white mulberry tree, which is native to China, but is cultivated in Australia, North America, Europe and Japan. It’s the food of silk worms and is used to treat dry, sensitive and blotchy skin.” 

NEXT: Looking for more way to freshen up your skin? Here are three ingredients for healthy looking skin.

{nomultithumb}

 

Source Health & Beauty http://ift.tt/2djjTTD