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Want To Relieve Menstrual Cramps? Get Physical!

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When it’s ‘that time of the month’ you barely feel like getting out of bed so the thought of working out may seem unimaginable. But doing moderate exercise may be just what the doctor ordered to relieve the aches and pains that come along with your period. So grab your most comfortable and flattering workout attire and do any of these three activities to provide relief, boost your mood, and give you some much-needed energy.

1. aerobic exercise
Researchers agree that aerobic activity may be the best combatant to painful menstrual cramps. Experts at Columbia University College of Physicians and Surgeons in New York recommend participating in aerobic activity at least 3 days a week for 30 minutes. It not only increases blood flow, but also releases beta-endorphins which leave you feeling good and can work to relieve pain and improve your mood during your period. A brisk morning walk or bike ride through the park are great activities as fresh air and relaxation can also work to improve your well being.

2. Yoga

Yoga offers relief during your period in a variety of ways. Deep breathing increases blood flow and can relieve some of the pain associated with menstrual cramps. And the relaxation that comes with controlled and consistent breathing can calm your nerves and further reduce pain. Certain poses focus on opening the hips and relaxing the pelvis. Here are three particularly helpful and ‘period friendly’ asanas (body positions):

Seated Spinal Twist. Sit with both legs straight and a long spine. Bend your right knee and cross the right leg over the left, with the right foot flat on the ground. Bring the left elbow to the outside of the right thigh to achieve a counter twist. Gently apply pressure into the left leg with the elbow to deepen the twist on your exhales. Focus on taking deep, controlled breaths and maintaining a long spine. Stay in the posture for 8-10 breaths before switching sides.
Supine Hip Opener. Begin by laying on your back and bringing the soles of your feet to touch at center, allowing your knees to open wide to the sides. You can bring your hands to gently grasps your two ankles. Focus on deep inhales and exhales as you allow the weight of your legs to deepen the stretch, opening up your hips and pelvis to relieve some of the discomfort that comes with menstrual cramps.
Child’s Pose. This pose will help calm your breathing and relieve lower back pain associated with cramps. Begin by kneeling and then lower your hips onto your heels and fold your body down over your thighs. You can either stretch your arms out in front of you or allow them to lay back at your sides. Focus on sending expansive breaths to your ribcage, opening your lower back and releasing your body into the floor on your exhales.
Tip: If you’re feeling up to it you can also take a yoga class to relieve menstrual symptoms. The continuous flow has the added benefit of aerobic activity and mental relaxation.

3. Light to moderate weight lifting
Lifting weights can release endorphins that decrease feelings of pain and discomfort. It also increases blood flow to the muscles and helps alleviate pain associated with your menstrual cycle. Pay attention to how your body is responding to the exercise and go at a pace that feels comfortable for you. Here’s my favorite 3 exercise circuit when I have my ‘special friend’:

Sumo Squat. Begin standing with feet slightly wider than hips and feet turned slightly outwards. Hinge at the hips and knees to lower the body down to 90 degrees and then return to standing on your exhale. This exercise will help you feel strong and also open the hips and pelvis at the same time.

Medicine Ball Chop. Stand with both feet hips width apart facing forward while holding a medicine ball up and to the right. Simultaneously pivot the right foot and inwardly rotate the right hip and chop the medicine ball down towards your left. Press off the left foot to return to standing start position on an exhale. Perform 15 chops before switching sides.

Medicine Ball Slam. This is my favorite exercise to relieve menstrual cramps and frustration. Begin standing with feet slightly wider than hip width apart and feet facing forwards while holding a medicine ball overhead. While maintaining a neutral spine, bend at the hips and knees as if executing a squat and throw the medicine ball at the ground as hard as you can. Complete the squat to pick up the medicine ball and return to standing with it overhead. Repeat. Tip: Make sure to use a medicine ball that does not bounce back. If you’re using a medicine ball that bounces you will catch it after the slam, rather than squatting to pick it up.
The next time you’re feeling miserable from menstrual cramps try one of these activities before reaching for a pint of ice cream or French fries to ease your discomfort. Remember to be gentle with yourself, listen to your body, and to perform these exercises with the goal of feeling good in your body.

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Health and Food

Avoid These Nigerians Food To Burn Stubborn Belly Fat (Video)

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Being overweight or obese can be detrimental to your health. It is not advisable to have excess fat in the abdominal cavity because it can lead to some health issues. Getting your dream body will not be easy and you need to make some sacrifices to your diet. You will also need to turn a blind eye to some fatty foods.

If you’re ready to get rid of the belly fat, then stay put as Information Nigeria brings you some important tips that will help.

1. Avoid sugar and carbonated drinks

Did you know that consuming sugary substances like coke, fanta can lead to weight gain and a number of health problems like high blood pressure?. This is due to the high fructose content found in added sugars. Taking sugar-filled drinks may slow your metabolism and this in turn can make it harder for your body to burn fat. Fructose can only be metabolized by your liver. When you consume too much, you push your liver to its limit and it becomes overloaded, then it turns the fructose into fat and it ends up getting stored in your belly. To avoid putting yourself from risk, you should cut back on foods and drinks that contain huge amounts of sugar.

 

2. You also have to forgo junk foods like meat pie, cakes, rolls, candies, burgers, ice cream and cookies. You also need to do away with heavy foods like eba, akpu, pounded yam, rice among others. Switch up your eating habits and opt for a more balanced-diet if you want to burn your belly fat. Avoid consuming refined carbs like bread, pizza, potation chips etc. You should also stay away from processed and heavy foods because they contribute to stubborn belly fat. You should choose to eat proteinous foods like fish, eggs, and milk. starch contains fat, sugar and salt. They help a person feel fuller so you don’t end up looking for something to munch on after eating. It basically keeps hunger at bay.

3. Eat the right amount of fruits, vegetables, fibrous foods and whole grains – You can add vegetables, fruits and whole grains to your weight loss diet. They provide essential vitamins, minerals, fiber and other substances that are good for your body. Examples of fibre rich foods include; beans, broccoli, avocados, apples, oatmeal brown rice and whole grain bread.

4. Try to incorporate exercise into your daily or weekly routine – Exercise helps to speed up your metabolism and helps you shed weight. The bitter truth is that wearing just waist trainers and staying put in one position will not make you lose that stubborn belly fat. You should hit the gym.

5 Reduce alcohol intake – Excess intake of alcohol also leads to a host of health problems especially the build-up of fat in the belly area. Have you ever noticed that those who drink alcohol, especially men, often develop ‘pot-bellies’. Alcoholic drinks like beer provide your body with calories and very little nutrients. It can also increase your appetite. Replace the alcoholic drinks with water or alternate with low calorie, non-alcoholic beverages. Too much alcohol can cause liver damage and other serious health problems.

6. Try out apple cider vinegar – Apple cider vinegar is made in a two-step fermentation process. It is obtained from apples that have been crushed, distilled and fermented. Acetic acid is the main active component of apple cider vinegar. It is safe for consumption in small quantities and can be taken as a supplement. Do not also consume it straight from the bottle or in its pure form. Add 1 to 2 tablespoons to water before you drink. You can also add honey or lemon. It is best to drink it before your meals. Research shows it has many health benefits, such as lowering blood sugar levels.

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Entertainment

Williams Uchemba And His Wife Exchange Wedding Vows In Lagos (Video)

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Williams Uchemba and his wife, Brunella Oscar

Williams Uchemba and his wife, Brunella Oscar

Popular Nigerian actor, Williams Uchemba and his wife, Brunella Oscar have officially solemnized their union.

The couple finally exchanged their wedding vows at Dominion city church in Lagos state.

The beautiful wedding ceremony was reportedly officiated by the founder of the church, Dr. David Chukwudi Ogbueli alias Papa Eagle.

Celebrities, fans and well-wishers poured in congratulatory message for the couple after photos and videos from the ceremony hit the internet.

The actor wore a sleek tuxedo, while his bride,  wore a lovely white gown.

Read Also:Actor Williams Uchemba Set To Walk Down The Aisle With Mystery Woman

Watch the videos below:

https://twitter.com/gregorogholi/status/1330121905387540483?s=21

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Entertainment

Actor, Model, Comedian, Philanthropist… Meet The Latest Groom, Williams Uchemba

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Williams Uchemba

Williams Uchemba

Williams Uchemba, who was born on October 22, is an actor, motivational speaker, model, comedian, entrepreneur and philanthropist. The Abia-born thespian graduated with a Bachelor’s Degree in International Relation from the University of Nigeria, Nsukka in Enugu State.

Uchemba began his career in the early 2000s as a child actor and came into the limelight in 2001 after appearing in the Nollywood blockbuster movie, “The Journey of the Dead” along with Olu Jacobs, Ramsey Noah, and Pete Edochie.

Since then, the multi-talented actor never looked back as he has gone ahead to feature in more blockbuster movies like Sugar Rush (2019), Merry Men 2(2019) and Story Story: The African Rideshare (2018). He is the recipient of several awards.

The actor adopted an 18-year-old furniture maker in June and he promised to sponsor his education. He recently got married to his longtime girlfriend, Brunella Oscar at her hometown, Alor in Anambra state. The actor’s wife, Brunella opened up on their love story with Wedding Digest Naija and she disclosed that she made the first move. According to the English trained medical doctor, they both met on Facebook after she sent him a message.

 

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