Category: Health & Fitness

Traveling abroad is a luxury less than 4% of Americans take advantage of. Some people prefer to stay close to home, others find international travel daunting.

Long flights do have their own special set of mild risks. Dry skin, earaches, and jetlag are minor annoyances. But flights longer than 4 hours also carry the risk of developing major complications from restricted blood circulation.

While these complications are rare, travel compression socks can help. Here’s why you should start wearing compression socks when you fly.

They Reduce Swelling

Long flights can cause excessive swelling in your lower extremities, especially if you tend to stay put to be polite. Extended periods of inactivity allow blood to pool in your veins and seep fluid into available soft tissue, like your feet and ankles.

Flight compression socks help regulate circulation. The squeezing from the socks mimics the natural squeezing of your muscles. Blood can get back to the heart and doesn’t need to set up shop in your legs.

They Prevent Blood Clots

Sitting still for long periods of time puts you at risk for blood clots. 

Although you do sit for long trips in the car, you’re still able to stretch your legs out and change your body position when it becomes uncomfortable.

When you’re sitting on an airplane with less and less clearance between the seats around you, your movements are severely restricted. You keep your arms tight, trying not to rub shoulders, your knees locked, trying not to bump the seat in front of you.

The blood that pools in your veins clots as it moves more slowly than usual. Deep Vein Thrombosis (DVT) happens when a blood clot develops in a deep vein.

These clots can form a type of plug that blocks veins and arteries. If they break off and travel elsewhere, you can suffer a life-threatening embolism.

Compression socks for flying help reduce the risk of DVT by improving blood flow.

The socks are designed like a funnel. Because they’re tightest at the ankle, that forces fluids back up through the leg where they can move more freely.

Types of Travel Compression Socks

Different types of compression socks provide varying amounts of support.

Some are more like leg warmers and support your calves. Others cover only the foot and ankle. You can get open-toed or closed, sock-style or full leggings.

The best compression socks for travel are knee-highs that fit snug but not too tight.

The nice thing is that today’s airplane compression socks are actually pretty cool looking. If you’re envisioning post-op hospital stockings, you’re way off.

They come in fun colors and all kinds of designs. Stripes, honeycombs, polka dots, geometric prints, neon, even argyle for your inner golfer. You won’t have to sacrifice your travel style for safety.

Dress for Travel Success

When you’re packing for your next international flight, don’t forget a pair of travel compression socks. They’ll reduce flight swelling and give you peace of mind about DVT. Plus, they’re cute.

Are you looking for more travel tips? Look no further! I’ve got a whole category dedicated to travel and vacations.

The average woman will gain up to 35 lbs during pregnancy. Which is why its only natural that your post baby body will look different than your pre-baby body.

This doesn’t mean you can’t learn to love everything that comes with your new mommy body. Here are some of our best tips for being proud of your new physique. 

Give Your Post Baby Body Time

You’ve spent 9 (well, more like 10) months leasing your body out to it’s new “tenant” and now you’re ready to get your body back. However, it may surprise you to find that the day after delivering your baby, you still look at least 7 months pregnant.

First, give yourself some time. Even after giving birth it will still take your uterus weeks to return to its original size, and your body will gradually be releasing water during this time. Have patience

Throw Away the Scale

You may be anxious to get to your “pre-baby weight”, which is a great goal. However, the scale isn’t the greatest way to measure this goal. As we stated, in the beginning, you’ll be retaining lots of water that will be showing up on the scale as well.

Once you are clear to work out, muscle may also play a role in what looks like weight gain or stalled weight loss. To save your sanity, throw away the scale. Instead, take photos and measurements of your body every 1-2 weeks to better track your progress.

Show Your Body Some Gratitude

The best way to gain some new perspective on your post-baby body is by showing it some gratitude. Whether you went through a c-section or vaginal birth, your body has undergone a major feat.

In many countries, women still have a slim likelihood of surviving pregnancy let alone childbirth. Look at your little miracle and show your body some gratitude for getting you through one of the harshest known physical demands.

Ease Back into a Healthy Routine

Sometimes feeling like yourself again can be as simple as taking care of yourself. Once your doctor gives you the go-ahead, start off with a morning walk and ease into workouts.

If you are breastfeeding, it’s not recommended to cut your calories too dramatically as your baby still needs the nutrients. Instead, try to reduce the amount of processed food and your diet and stick to natural and organic choices instead.

Step Away from Social Media

Social media, gossip magazines, and celebrity news are the fastest ways to throw your self-esteem into the trash. It’s hard enough not to compare yourself to other women without being flooded with images of “snap back” moms.

While it’s lovely that a known supermodel was back on the runway weeks after childbirth, it’s important to remember these celebrities also have teams of nutritionist, trainers, and nannies to help them get back in shape in records time. Also, no two bodies are the same so try to avoid the comparison.

Get a Mommy Makeover

Sometimes additional factors, like diastasis recti, can make it virtually impossible to get your body back without some additional help. If you are having difficulty feeling good about your mom-bod, it may be time to turn to the professionals.

A mommy makeover includes plastic surgery methods that focus on the more problematic areas of the “mom bod” such as the breasts and extra stomach skin.

Adjusting to Mommy Life

Learning to love your post baby body is just one of the many ways to adjust and enjoy your new life as a mom. While juggling it all may seem like a handful, the sweet moments with your little one will make it all worthwhile.

For more on living your best mom life, we suggest checking out our blog on Finding Fearless Faith as a Mom. 

 

At the last count, there were more than three hundred thousand fitness apps available to choose from. They’re great motivators and the ultimate ‘grab and go’ accessory for busy people on the move.

Let your fitness app become your new gym buddy. Think of the amount of time you’ll save by not having to travel to a health club to do your workout. And no more expensive monthly fees either.

Spoilt for choice? On your marks. We’re here to give you the lowdown on ten of the best workout apps for women over fifty.

1. My Fitness Pal

Two things are going to help you lose weight and keep trimmer for longer. Firstly you need to exercise several times a week. Next count the number of calories you eat and keep a record of them.

This app has a food database that holds more than 5 million items. It also has a bar code scanner. That makes it simple to keep a food diary whether you’re in the supermarket or at home or in a restaurant.

You can also import healthy and creative recipes. You can sync the app with other tools like the Withings Wi-Fi Body Scale or the Fitbit Aris smart Scale. These will measure your weight loss and body mass index too.

2. Map My Walk 

Walking at a brisk pace is a great way to keep in shape. This app uses the GPS in your smartphone. It’ll then work out routes for you and keep a record of the ones you choose.

As well as telling you how fast you walked and for how long, it’ll also let you know how many calories you’ve used. Your history is safely stored so you can measure your progress. Other variations are Map My Run and Map My Ride for cyclists.

3. Fitbit

This is another multiplatform app that lets you track the exercise you take, your diet and weight. It has a great extra feature that monitors your sleeping habits. That helps build a complete picture of your fitness level.

There are add-on Fitbit devices you can buy to track all your movements. You can also sync all your data with other computers. There’s even a way to compete with friends who have Fitbit accounts too. 

4. Yoga Poses

This app will show you two hundred and fifty different yoga poses. They all come with video demonstrations. You can modify some of them if you’re just starting out. The app gives you details on how each pose can benefit you.  

It’s a great app if you prefer learning by yourself and in the comfort of your own home.

Learn more here about another great yoga app as well as more apps that are going to teach you new skills and fitness techniques. 

5. Endomondo

This is a great social fitness app and will let you monitor your fitness and health stats. It’ll track your running routes, the distances, durations as well as your calorie intake. It can also monitor your favorite activities from kayaking to hiking.

The app can help to analyze your current performance and give you recommendations to help you improve. Let your phone become your personal trainer. You can connect with other users with instant messaging too.

6. 7 Minute Workout

This fitness app is incredibly popular. You can lose weight and keep fit with quick workouts that are easy to follow.

You have a choice of twelve high-intensity bodyweight exercises. Each takes thirty seconds and there’s then 10 seconds of rest time in between. It combines cardio and strength training but you won’t need any special equipment. 

7. Pilates Anytime

This is great if you’re new to pilates and want to really drill down into the moves.  A series of videos carefully explains things. It gives you that bit of extra time that you might not get in a group setting.

If you’re already a Pilates genius, then you can select one of two and a half thousand classes. Firm favorites like foam roller workouts and basic mat routines are included.

8. GymGoal

If you bring weights into your workout you can help to retain and build muscle, flexibility, and strength. These are real benefits as we begin to age. Adding extra protein to your diet will help your muscle develop with this type of exercise.

This app is going to teach you the correct form for lifting weights. That’s going to decrease the likelihood of injury. A library of workouts can also be accessed. These can be modified to suit your ability and aims.  

9. Couch to 5K Running App

This is a great app for people who want to start running at a gentle pace. There’s a nine-week program that includes three thirty minute sessions each week. There are four different virtual coaches to choose from. 

The app alternates running, walking and resting. As you progress, the exercise periods increase and the resting time decreases. It’s a really effective way to develop a passion for running.

Remember to pack in the carbs early on the day. You’ll need them when you progress to a half marathon or marathon!

10. You Are Your Own Gym

The best selling book by Mark Lauren forms the basis for this app. His bodyweight exercises were used by him to train the most elite levels of the U.S. Special Operations. 

There are over two hundred bodyweight exercises to choose from. You can get into great shape with as little as thirty minutes of training a day.  You will be guided you every step of the way. There are high-quality demonstration videos.

The warm-up and cool down videos come free. You can purchase the circuits, timed sets and ladders packs separately. They’re available at three different difficulty levels.

Our 10 Best Workout Apps for Women over 50

It’s no time for excuses. You’ve now got some of the best workout apps for women over fifty on the market. It’s time to start building up a sweat the easy way and without those expensive gym fees.

Visit us here for more money saving health and fitness tips. You’ll soon be looking and feeling great without breaking the bank. 

When you think about eating a healthy diet, your first thought is probably your thighs or stomach. Ironically, many people will ignore their own brains. 

Did you know the foods you eat have a profound impact on your neurological functions? It’s true! 

You may have heard parents and teachers talk about brain food, but you may have wondered what that meant.

Do you want to improve your mental clarity? Do you want to avoid neurodegenerative diseases later in life? Start thinking about the foods you eat every day.

Continue reading below to find out about the best foods for brain health. 

1. Nuts and Seeds 

You can eat your nuts and seeds raw or unroasted. In either form, they offer a source of vitamin E to add to your diet. 

Vitamin E is known to reduce your chances of neurological decline in the future. Some nuts, like walnuts and almonds, are expensive, so you may wish to choose different types of nuts or seeds. 

As an alternative, choose peanuts, natural peanut butter, or sunflower seeds. Your choices are nearly endless, and you can always look for the best deals. 

2. Oranges and Other Citrus Fruits 

A medium orange contains enough vitamin C to satisfy your daily needs. Vitamin C is a powerful antioxidant, meaning it fights off free radicals. 

Free radicals in your body can destroy healthy cells, including brain cells. If you want to combat the process, you need a diet rich in antioxidants, like vitamin C. 

Other foods rich in vitamin C include tomatoes, kiwis, and strawberries. 

3. Eggs 

What better food to help start your day than an egg, right? Eggs contain several important compounds linked to improved brain health. These include vitamins B6 and B12, choline, and folate. 

As a bonus, eggs don’t cost very much compared to other kitchen staple items. You can save more on eggs when you buy from discount stores or in bulk. 

Just remember to store them properly. 

4. Green Tea 

As an alternative to coffee, you may choose to drink green tea. Green tea is high in a compound known as L-theanine, which increases the activity of a neurotransmitter GABA. 

L-theanine counteracts the stimulating effects of caffeine when you drink green tea. It also increases alpha waves in your brain, leading to relaxation and less fatigue. 

If you’re looking for a source of caffeine that makes you feel better, green tea is a great solution for neuronutrition, neurofatigue, and more.  

Foods for Brain Health and Thrifty Moms 

When you think about eating healthy foods, you may find yourself concerned with cost. Taking care of your health doesn’t have to put your financial health at risk. You just need to know where to look. 

You can find the above foods for brain health at reasonable prices in most grocery stores. From here, there’s so much more to learn about frugal living and finding the best deals. 

Do you want to learn more about finding great deals every day for the thrifty mom? Check out the cooking section of our blog. 

If you’re pregnant, or you’ve been pregnant in the past, you don’t need any further convincing when it comes to the aches and pains that you experience while you’re pregnant. Unless you’ve been there before, there’s no way to fully understand the pregnancy pains. However, that doesn’t mean you can’t help!

If you’re not sure how to give your pregnant partner a hand during this difficult time, keep reading. We’re going to give you the lowdown on prenatal massage, how it helps, and how to do it so you can at least help relieve some of that pre-baby stress!

The Dangers of Stress on Pregnancy

The first thing we’re going to talk about is what kind of toll stress takes on a pregnant woman. Because, while it’s an age-old adage that a “happy wife means a happy life” that is true on more than one level when it comes to pregnancy.

Your partner is going through changes you can’t imagine during this time of her life. Not only is her whole world about to change, but her body is doing things that she can’t control. Its bound to be a stressful time.

However, it’s important that she manages stress. Because some of the hormones produced by stress can cause complications during pregnancy. There is also some evidence that suggests that high stress during pregnancy can cause issues for the baby during childhood.

What is Prenatal Massage?

There are a ton of ways that your pregnant partner can try to reduce stress during pregnancy, but our personal favorite is prenatal massage. That’s because it only benefits mom and baby, but if you choose to do it at home it also provides you two with some quiet time together before the baby arrives.

Prenatal massage is similar to a typical massage. It’s a method of massage that’s used to help tense muscles relax as well as get rid of sore spots. Massage increases circulation and movement of the massaged area, as well.

It also feels nice, which is the best part!

What sets prenatal massage apart from regular massage is the way it’s tailored. It’s designed to target the popular pain points that pregnant women experience.

Being pregnant means that your center of gravity, something you’ve lived with your entire life, changes. All of a sudden your body has to get used to this shift and it can put a lot of pain and pressure on places that aren’t used to or designed for it.

Pregnancy also makes your ligaments weaker and less stable. It makes your posture contort and you put on some extra weight which doesn’t help anything either.

The Benefits of Prenatal Massage

While there isn’t a ton of scientific research out there that explains the benefits of prenatal massage, there are small studies and a ton of anecdotal evidence that shows what kinds of benefits this massage can have.

Better Mood = Lower Stress Levels

The first and most basic way that prenatal massage can benefit your partner is the fact that it will put her in a better mood and lower her stress levels. Pregnant women these days live busy lives. They work and take care of the house as well as manage any extra activities in their personal lives.

At the end of the day, pregnant women are exhausted. There’s also the added stress of growing a life inside of her to consider. Pregnant women have a lot on their minds, and they often feel like they don’t have enough time for themselves!

Prenatal massage can help change that. Not only does it target specific areas that hurt and feel good, but it also is time just for her. The attention is on her and her body, she’s focusing on herself, and that’s enough to put anyone in a good mood.

And with better mood comes lower stress levels! If you want to learn more about how a happy mom makes a happy baby, you can read more here.

Relieve Depression and Anxiety

Prenatal depression is a real problem that many women don’t like to talk about. If you notice that your partner is losing interest in her daily activities, cries a lot, or feels anxious for extended periods of time, it might be a sign that they’re depressed.

There’s no shame in visiting a counselor during this time. But if you want to take matters into your own hands and help to relieve the symptoms of anxiety and depression, a prenatal massage could be a great start.

Massages lower the levels of the stress hormone cortisol in the brain, meaning that it can help ease both of these issues!

Reduced Swelling in Massaged Areas

When a woman is pregnant, their bodies hold more fluid all around. They have to carry more blood and other body fluids in order to ensure that the baby gets all of the necessary things they need to develop.

It’s a normal part of pregnancy, called edema, and it’s common in the hands, feet, legs, ankles, and even the face.

It also serves a purpose. The extra fluid makes space for a growing baby and can even help prep the joints and tissues involved in delivery.

However, that doesn’t mean that it isn’t painful. Swelling in the hands, feet, and legs can be especially painful.

As we mentioned before, massage can help bring improved circulation to targeted areas of the body, meaning that it can help ease some of the issues associated with swelling.

Is a Massage Therapist a Good Idea?

For many people, a massage therapist is a great idea. If you have the time or the money to spend at the office, there is no better way to treat yourself and your growing baby to a treat that will help to improve everyone’s quality of life.

If you want to go the route of a trained massage therapist, make sure you get a good recommendation from somewhere you trust. Some great places to look for recommendations are the hospital, your OBGYN, or a friend.

If you have a massage therapist you love already, ask them if they are trained in prenatal massage. If not, they can usually recommend someone who is.

The Cost of a Prenatal Massage

Depending on the kind of service provided, the training of the massage therapist, and the area you live in, a massage can run anywhere from $40 to over $150. Some insurance plans cover massage as long as your doctor prescribes it as a part of your treatment plan.

But a good massage from a professional isn’t always available to everyone. That’s why we’re dishing out the details on how to give your partner the best massage you can at home!

Giving a Prenatal Massage at Home

Giving a prenatal massage at home isn’t difficult. It just relies on knowing how to read your partner’s body so you know where to press and how hard.

The first thing you want to do when you’re trying to give a massage is to have your partner lie down in a position that is comfortable for her. For a typical massage, you’d lie down on your back or your belly, but both of these positions aren’t ideal for a pregnant woman.

The best way to lie down when pregnant is to lie on the left side. Use pillows and blankets to help support her belly, if needed, and to prop up her back so she can relax.

From there, put on some calming music, light a few candles, and dim the lights a little. If your loved one doesn’t have sensitivities to massage oils or lotions, pick one with a relaxing scent and warm it up in your hands a little before you start.

Start with her neck, shoulders, and arms. These are the areas that we tend to tense up when we’re stressed. Increased pressure from clenching the jaw while stressed makes the jaw area a nice place to put some gentle pressure on as well.

Next, move to the belly. It’s easy to imagine how tight and stretched out this area can feel during pregnancy, so paying extra, gentle attention to her pregnant belly can feel nice. Don’t put pressure here, just a gentle rub will be enough.

The lower back is another place to pay attention to. Gentle pressure is perfect for this area because it can withstand a lot of weight during the day and is usually the part that is the most sensitive for pregnant women.

You don’t want to ignore the legs or ankles, either. This is another important area because of the sometimes extreme edema women deal with during pregnancy.

When to Avoid Prenatal Massage

In a typical situation, there’s nothing to worry about when it comes to prenatal massage. However, if your partner has one of the following issues, you should avoid prenatal massage before talking to your healthcare provider:

• Has a blood clot or bone injury
• Has an open wound, eczema, or skin infection
• Has an allergy to massage oils

But, for the most part, there’s nothing unsafe about giving a prenatal massage, provided it’s done with a careful touch.

Relax With Prenatal Massage Today!

There is a lot about pregnancy that you can’t control. Aches, pains, random fake contractions, nausea, and a widening waistband all come on all at once. And while prenatal massage won’t fix all of your problems, it certainly goes a long way towards making them a little bit better!

If you liked this article about getting a top-notch prenatal massage without breaking the bank, check out this article next!