Looking for a safe pregnancy workout? A PT shared his go-to session

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  • Hoping, but too eager to work up a sweat? You are at right place.

    Expecting a baby and searching the internet for safe pregnancy workouts?

    Don’t worry – you’re not the only one who has questions about what exercises you should be doing while carrying a baby. Search terms “can you exercise while pregnant?” Just growing, indicating that there isn’t enough information to know exactly what happens to your body and baby, and so on, whether you should be moving more, less, or the same amount of time if you’re a mom-to-be. .

    Here, we share a topline of advice from NHS medical professionals movement-wise you should do when you’re expecting. Plus, qualified personal trainers Emily Ricketts Answers all your questions and shares safe pregnancy workouts suitable for all stages of pregnancy.

    Don’t miss giving birth once you’re here, with our guide to online pregnancy workouts, our fashion editor’s guide to the best maternity clothes, and an explainer on appropriate postpartum exercise.

    Safe Pregnancy Workout: Your Guide

    To put it bluntly, during pregnancy, your body is going through a whole host of different changes – it is developing a human, after all. “It’s no surprise that your workouts need to change to suit you so that you can continue to move safely and comfortably,” shares the expert.

    Some worry that exercise may not be “safe” and may even put the baby at risk. But this is not true – as the NHS website states, Exercise Isn’t Dangerous for Your Baby – Quite the opposite, in fact. “There is some evidence that active women are less likely to experience problems later in pregnancy and labor,” he shares.

    How often should I workout while pregnant?

    It is generally recommended that pregnant women participate in 150 minutes of moderate-intensity physical activity a week, shares a personal trainer. “This should ideally include two resistance-based sessions targeted at strengthening all major muscle groups,” she continues.

    However, read on for what exercises are recommended for the point of your pregnancy. “For example, after the first trimester it is important to avoid exercises in the supine position (lying flat on your back), avoiding exercises that may increase your ‘bump’ and exercises that put unnecessary strain on your core. , like crunches, sit-ups, double leg raises or plank positions,” she explains.

    So which workout should you aim for? It totally depends on your fitness level and what workout you were already doing.

    “The exact type of exercise, frequency, duration and intensity should depend on your current fitness level throughout your pregnancy,” the expert explains. Her advice, if you’re new to exercise? Ease into it, start with short ten-minute sessions (read our round-up of seven minutes here), and build up from there.

    “Like every fitness journey, we are all different. It’s about going with what feels good for you and your body. I always encourage women to be in tune with their bodies when training – respecting that ‘feel good’ factor. In pregnancy, it rises to a whole other level.”

    That said, if you can squeeze in some active movement during the nine months you’re carrying your baby, it’s likely to benefit you. Ricketts shares that being able to stay active and strong during your pregnancy is a great way to support your body through these changes. “Pregnancy can also cause a lot of aches, pains, and changes, and exercising should make you feel good.”

    Need some extra help? These pregnancy Instagram accounts provide a wealth of help and knowledge.

    A Safe Full Body Pregnancy Workout to Try Tonight

    Worth noting here: Ricketts points out that, while pregnant, your intentions will be centered around a different goal. “It’s not about hitting a personal best or running your fastest 5km; Rather, honing your body through this isolating phase and moving things up to a more moderate intensity.”

    Also note here: While the workouts below are suitable for all trimesters, your workouts should always be tailored to you, your goals and your lifestyle, not vice versa. Shares PT, “As your pregnancy progresses, your workouts will adapt and change.”

    With that in mind – try the safe pregnancy workouts below, and take any regimen you need. Even after a sweat session after birth? This postpartum workout is PT approved.

    time: 30 minutes – each movement ten to twelve times and finish the circuit three times.

    equipment needed: Dumbbells and a bench or chair.

    1. Neutral Grip Bent Over Row

    A. Start in a bent position, feet shoulder-width apart, spine neutral.

    b. Hold your dumbbells by your side and line them up toward your hips. Lower back with control.

    2. Dumbbell Romanian Deadlift

    A. Stand with your feet shoulder-width apart, dumbbells in front of your thighs and rest on your hips.

    b. Lower the dumbbells until they are level with your mid-shin – keeping your spine neutral and the dumbbells as close to you as possible throughout the movement.

    Safe Pregnancy Workout: Romanian Deadlift

    3. Seated Dumbbell Press

    A. sit on your chair or bench and hold your dumbbells firmly by your shoulders, feet
    laid on the floor.

    b. Press up and up until your arms are fully extended, then lower with control. If you are using a bench, you can support your back.

    Safe Pregnancy Workout: Shoulder Press

    4. Dumbbell Sumo Squats

    A. Take a sumo stance that’s comfortable for you and hold your dumbbells vertically
    top between your legs.

    b. Squat with control, then drive back up.

    Safe Pregnancy Workout: Sumo Squat

    5. Tricep Dips

    A. Sit on the edge of your chair or bench making sure your feet are wide enough to feel
    Comfortable for you and your bump. Place both your hands on the chair or bench behind you, elbows pointing back.

    b. Bend your elbows and knees, lower your buttocks toward the floor, creating tension in your biceps. Then, push back up. Make sure you work within a range of motion that feels comfortable to you.

    Safe Pregnancy Workout: Tricep Dips

    6. Bodyweight Hip Thrust

    A. Begin with your upper back on the edge of a chair or bench, legs bent at one in front of you.
    Comfortable width for you and your bump.

    b. Lower your hips and then drive into a bridge position.

    Safe Pregnancy Workout: Hip Thrust

    5 Tips for Exercising Safely While Expecting

    Still not convinced the above weight training circuit is for you? Below may help.

    1. Pay attention to your breath

    did you know? Your breath is a really powerful tool when exercising during pregnancy.

    Use this: Focus on mastering how to connect your breath to your pelvic floor, and share PT as you use it in your workouts. “You also want to avoid holding your breath because this can put more pressure on your pelvic floor and affect your blood pressure,” she shares.

    FYI, a good connected breath pattern would be to exhale during exertion while raising your pelvic floor – which is during the hardest part of the movement, and the easiest of the movement, while lengthening your pelvic floor. Inhale during the portion. Read our guide to breathing exercises here.

    2. Listen to Your Body

    It is important. If something doesn’t seem right, stop or change the exercise. “Watch for the warning signs your body is telling you and don’t just push,” warns the expert.

    Use this: Respect your body and adapt if necessary. “It never fails to listen to your body and make adjustments based on what it’s telling you,” she advises.

    3. Master Medium Intensity

    Exercising during pregnancy isn’t about hitting the PB, it’s about working out at a moderate intensity and keeping your body feeling good the whole time, she advises. “You should always be able to hold a conversation when exercising,” she shares.

    Use this: Always aim for around 70% effort level.

    Safe Pregnancy Workout: Women Exercising While Pregnant

    4. Educate Yourself

    In other words, talk to the pros, read books, and ask questions—knowing what to avoid and adapt to during pregnancy can help you feel confident in your workouts and improve the way you move your body. are increasing, advises PT.

    As above, it is important to avoid supine positions or exercises that place unnecessary pressure on your core.

    5. Take Your Time

    And finally, don’t worry if you need the extra rest time—you’re carrying another human, after all. “Listen to how your body feels before you resume your next set and take your time between exercises,” she shares.

    Safe Pregnancy Workout? Sorted. Happy sweat.

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  • Bookmark for later.

    If you’re looking for healthy breakfast ideas, know this: Breakfast is not only one of the most important meals of the day, but it can also be one of the most delicious—once you find the ingredient combination that works for you. If you take it, that is.

    Need some inspo? We have enlisted the help of qualified nutritionists Holly Snowdon and wellbeing guru, founder of the activewear brand, and author of nurture Lorna Jane Clarkson For sharing their simplest go-tos. Often feel overwhelmed by 101 choices and choices? Then look no further, as they have some delicious-sounding suggestions (avo toast, we’re looking at you).

    While healthy looks different on everyone—no two bodies are the same, and their nutritional needs, tastes, and requirements will be different—Snowdon believes that eating well is the key to what works for you. is about. “No one size fits all,” she shares. “We all have unique nutritional needs, depending on activity level, age, gender, health, and more.”

    Eating well is about nourishing your body and showing self-love. “Nutrition isn’t about being low-fat, low-calorie, hungry or feeling deprived,” Clarkson said. From a nutritional standpoint, Snowdon explains that low-calorie, low-fat options are typically over-processed and loaded with sugars, sweeteners, and other artificial ingredients that won’t nourish you or make you feel satisfied.

    Sure, it’s sometimes too easy to skip breakfast, but keep reading for an explanation of why you shouldn’t, along with their simple formula for making a healthy breakfast with whatever you have in your fridge. -with his 10 regular meals. While you’re here, don’t forget to check out our guide to healthy breakfast ideas, healthy smoothie recipes, and what to eat after a workout.

    10 Healthy Breakfast Ideas To Try Now

    Breakfast is Clarkson’s favorite meal of the day—”I’m setting myself up for the rest of my day,” shares Clarkson.

    That said, Snowdon doesn’t believe that everyone needs breakfast. While studies have found it can be good for boosting your metabolism and stabilizing your blood sugar levels, nutritionists share that some people actually don’t feel hungry in the morning. “There’s no point in forcing yourself,” she shares. “However, if you’re taking it, It is very important that it is balanced and contains foods and nutrients that will provide you with energy and keep your blood sugar levels stable. All day.”

    Below are her favorite simple, nutrient-packed healthy breakfast ideas to bookmark for later.

    1. Avocado on Sour Toast

    Snowdon recommends adding some protein in the form of eggs, feta or roasted seeds to keep you full longer. “Protein is your best friend when it comes to balancing blood sugar levels because it helps maintain blood sugar well,” she explains.

    2. Soaked Oats with Yogurt and Fruits

    Healthy Breakfast Ideas: Overnight Oats

    You all know that oats are a super nutritious grain—they’re high in soluble fiber, great to include in our daily diets because it helps keep bowel movements regular, shares Snowdon.

    And, fun fact: Soaking oats makes them easier to digest. “When paired with yogurt—great source of protein—and antioxidant-rich fruits like berries, this breakfast is a winner,” shares the nutritionist.

    3. Breakfast Salad with Roasted Pumpkin and Egg

    Healthy Breakfast Ideas: A Vegetable and Egg Salad

    4. Yogurt and Passion Fruit Pot

    Healthy Breakfast Ideas: Passion Fruit Yogurt

    5. Overnight Oats with Jamun and Yogurt

    Healthy Breakfast Ideas: A Smoothie Bowl

    6. Granola with Cinnamon, Pear, and Coconut Yogurt

    Healthy Breakfast Ideas: A Yogurt Bowl

    7. Out-the-Door Energy Bar

    Simply mix together pumpkin seeds, almonds, oats, protein powder, coconut, oil, honey, eggs, PB, dried coconut and cinnamon.

    Healthy Breakfast Ideas: Energy Bars

    8. Eggs and Spinach on Toast

    Healthy Breakfast Ideas: Spinach and Eggs on Toast

    9. Roasted Balsamic Tomatoes and Avocado on Toast

    Healthy Breakfast Ideas: Avocado Toast

    10. Omelette

    Healthy Breakfast Ideas: Omelets

    How to Build a Healthy Breakfast: 3 Steps

    “Breakfast is undoubtedly the most important meal of the day,” shares Clarkson.

    Why? Because this meal starts off fast, your metabolism energizes you, keeps you alert and keeps you in a good mood for the rest of the day, she adds. wonder what is a healthy breakfast? Experts explain below.

    1. Aim for a Fruit/Vegetable, Carbs, Protein and Far Split

    It can be in the form of fruit, granola, Greek yogurt and nuts, or spinach, toast, eggs and avocado: The possibilities are endless when you get your head around the essential macronutrients on your plate to create a nutrient-rich meal. There are.

    Clarkson recommends choosing whole foods instead of processed or refined options. “Whatever’s on your plate, make sure it’s primarily real food—that is, bucket loads of fresh fruits and vegetables, a variety of whole grains, the right kinds of protein and fat, and of course, plenty of water.” ,” she advises.

    Not sure what she defines as “real” food? “It’s pretty straightforward,” she shares. “Real food is food grown or raised with few or no chemicals, hormones, sprays or other strange bioengineering tactics or processing – just like food you would grow in your backyard. It is food you recognize, that your kids should recognize And the one your parents and grandparents raised. It comes from plants or animals and doesn’t have to go through a factory or a chemistry lab to get on your plate.”

    2. Try Including Some Fruits and Vegetables

    As above, making fruits and vegetables your new best friend is one of the most beneficial things you can do for your body, shares Clarkson. “They’re full of essential vitamins, minerals and antioxidants and will make you feel amazing, too.”

    3. Find something that works for you

    It is important. If you are someone who likes a morning routine filled with fresh fruits and yogurt, then choose this one. Similarly, if you like more by adding a little protein powder to your oats or smoothies.

    Shares Clarkson, “The connection between what you eat and the way you look and feel is incredibly powerful.” Food not only plays an important role in supporting our health, it affects our mental and emotional well-being, shares the expert, so try trial-and-error snacks and habits until you can. Don’t just copy what works for you. And someone else’s sticking.

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  • This advertisement was first released in February.

    Back in February, sports brand Adidas launched its new sports bra campaign, which features an all-inclusive ad designed to empower women and highlight that every body is different.

    Yet today, the UK’s Advertising Standards Authority (ASA) has banned the ad after receiving 24 complaints about nudity in the ad.

    Of those who complained, they said it was inappropriate, that the nudity was “unnecessary”, and that it was “reduced”. [women] body parts.”

    The ad, initially posted on social media at the beginning of the year, featured the breasts of 20 different women and was intended to convey that it is normal for breasts to come in different sizes, shapes and skin colours.

    The initial ad read: “We believe that women’s breasts of all shapes and sizes deserve support and comfort – which is why our new sports bra range includes 43 styles, so everyone can find the perfect fit for them. “

    Promoting the new Adidas bra range—which, like above, has 43 completely different styles to suit every need—two identical ads were posted showing women 62 and 64 and their breasts. An attached slogan read: “The reasons we didn’t just make a new sports bra.”

    Defending the ad, an Adidas representative said that the ad “reflects and celebrates a variety of shapes and sizes, reflects diversity, and demonstrates why tailored support bra [are] Necessary.”

    He also said that the photo was taken with the consent of all the women who appeared.

    Investigating the incident, Twitter, where the ads were posted, said the content did not violate the site’s content policy.

    He continued: “Adidas did not consider the ad to be sexual; they only intended to show breasts as part of a woman’s body.”

    That said, he lamented that “there is always a risk associated with the use of nudity in commercial advertising, especially in untargeted locations.”

    People called the ban ridiculous, with one Twitter user, Zane, sharing: “By banning the @adidas bra ad to show women’s breasts, @ASA_UK itself is perpetuating the sexualization and objectification of women’s bodies. It’s offensive is.”

    Medical doctor Stephanie Rutherford said: “As a breast doctor, I think the world needs to know what normal breasts look like. This advertising should be celebrated and not banned. Not sexually exploitative or objectionable to women. @adidas.”

    Nevertheless, the ads have now been banned, with the ASA commenting: “While we did not believe that the way the women were depicted was sexually explicit or opposed, we did believe that the nude The depiction of breasts could be seen as explicit nudity.”

    “We recognized that the image was not suitable for use in untargeted media – particularly where it could be viewed by children – and concluded that[the posters]were inappropriately targeted, and likely to cause widespread crime. “

    He further commented that the ads were not in line with the typical type of content Adidas shared on his Twitter account.

    As a health editor who writes stories every month about breast cancer, self love and the gender pay gap, I think it’s ridiculous that advertising has been banned. If we can’t celebrate the female form Without Photoshop or retouching, then we have a problem.

    I truly believe the purpose of this ad was to empower women and highlight that every body is different, encouraging you to celebrate yourself and making sure you’re wearing the right support during each workout. .

    Not to mention the fact that the ASA says the ad has committed a “widespread crime” despite only receiving 24 complaints.

    Nobody has a problem with the barrage of half-naked male-led commercials we regularly see—Calvin Klein, I’m looking at you—which also makes it hypocritical.

    what do you reckon? Should the advertisement have been banned?

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  • The Women’s Health Minister explained the main symptoms of five gynecological cancers.

    Few things are more devastating than a cancer diagnosis, shares Maria Caulfield, Minister of Women’s Health. She should know – she has worked in a cancer ward for the best part of twenty five years and has supported women through diagnosis, treatment and recovery.

    so this month get lippy campaign Eve is close to her heart by Appeal: a national campaign that aims to break the taboos surrounding gynecology and help women and people with gynecological organs get checked for symptoms.

    Here, she speaks exclusively Marie Claire UK About her ten year plan and how we can make gynae issues a thing of the past. Not only does she want to prevent five gynecological cancers, but she also wants to help make sure we diagnose them early: We know that the sooner you’re diagnosed, the better your chances of survival. Will be

    Minister Maria Caulfield: “Every year in the UK more than 21,000 women are diagnosed with gynecological cancer, yet many of us do not recognize the main symptoms.”

    Few things are more devastating than a diagnosis of cancer. During my 25 years as a cancer nurse, I have helped introduce women to life-changing news and guide them through treatment. As difficult as these conversations are, I know how important a quick cancer diagnosis can be – the sooner you start treatment, the better your chances of recovery.

    More than 21,000 women are diagnosed with gynecological cancer in the UK each year, yet many of us do not recognize the main symptoms.

    Lack of awareness can prove fatal – between 2016 and 2018, more than 4,000 women died of ovarian cancer.

    Yet 93% of women will live with the disease for five years or more if diagnosed at an early stage. May 8th marked World Ovarian Cancer Day, and now I’m urging you to become familiar with the symptoms and speak up when you have concerns.

    According to gynecological cancer charity The Eve Appeal, only less than half know that bleeding after sex is a red flag symptom of ovarian cancer. And only about a third of people know that persistent bloating is also one of the major symptoms.

    Sadly, it’s the same with all gynecological cancers – one in three people can’t name any of these diseases and only two percent have all five – womb, ovarian, cervical, vaginal and vaginal. Can you name. We should increase awareness about these cancers.

    I wish more women were able to recognize the main symptoms:

    • persistent swelling
    • change in bowel habits
    • vaginal discharge
    • Persistent vulva or vaginal itching
    • Any change in the look or feel of the vulva and vagina.

    Although there can be many possible causes, it is always better to speak to a health care professional as soon as possible.

    I know it can be intimidating and strange to get tested for these symptoms – but I promise You, as a cancer nurse, are nothing we haven’t seen before. We will always try to put you at ease, help you feel comfortable and listen without judgment. If you notice any changes or are concerned it is always better to come forward and talk to your GP or nurse.

    So what if your symptoms need to be investigated further?

    For ovarian cancer, the NHS can do blood tests and scans and your GP can refer you to a specialist in hospital if they think it needs testing. There are a number of things you can do to reduce your risk of ovarian cancer, including staying at a healthy weight and talking to your GP about possible tests or treatments if ovarian cancer runs in your family.

    The only way to properly diagnose cancer of the womb, vulva and vagina is to take a sample of the tissue lining the womb, which is called a biopsy. Some women may find these tests uncomfortable and invasive, so please don’t be afraid or embarrassed to speak to a health professional if you’re feeling overwhelmed.

    Women aged 25 to 64 are invited to have a smear test every three to five years to check for any changes that could indicate cervical cancer – in women younger than 35 Most common cancer. Our incredible NHS Cervical Screening Program saves 5,000 lives every year. In England so please don’t ignore the envelope when it arrives at your door – not all tests are able to pick up cancer, and regular screening is the best way to prevent the disease from developing.

    I want to help overcome the fear of cancer and overcome the fear of being diagnosed with cancer. This would allow women to have more open conversations with their friends, family and doctors – ultimately helping to save more lives.

    Our Women’s Health Strategy will be published later this year and is part of a broader effort to address the gender health gap. For generations, women have lived primarily in a health care system designed by men. Part of the strategy will seek to increase awareness of gynecological cancers, including barriers to access to high quality, up-to-date information on risk factors for female cancers.

    Shockingly, more than 84 percent of the women who participated in our call for evidence felt that health professionals didn’t listen to them at times – and just 14 percent felt they had been diagnosed with gynecological cancer. There is enough information.

    This summer, we will also roll out our ten-year cancer plan – which aims to radically improve outcomes for cancer patients through early diagnosis and innovative treatments.

    Familiarize yourself with the symptoms and if you have health concerns, please don’t suffer in silence. The NHS is there to help you and a simple conversation with a GP can save your life.

    More about the Get Lippi campaign

    Eve Appeal is the only UK charity raising awareness and funding research into the prevention and earlier diagnosis of all five gynecological cancers – ovarian, womb, cervical, vaginal and vulva. It was established to save lives by developing effective methods of risk prediction, funding ground-breaking research focused on earlier detection and screening for these little-known and under-funded cancers.

    go towards eveappeal.org.uk for more information.

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  • “The police were breaking down the door, and the drugs had piled up in the toilets.”

    You all know Joe Wicks – the ardent personal trainer-PE teacher who kept the nation fit with his livestream PE with Joe workouts during (many) lockdowns.

    You probably know that he is married to wife, Rosie, and has two children, Indy and Marley, whom he posts regularly on his social channels. To an outsider, they look like a perfect family – always smiling, the kids eat fruits and vegetables (without throwing them on the carpet), making it easy to lead an active lifestyle.

    Yet it hasn’t always been easy for Wicks, as he shares for the first time in a new BBC documentary, Joe Wicks: Facing My Childhood.

    Far from it, actually. When National Treasure was growing up, both parents had mental health issues that they touched on before, but didn’t go into much detail about—until now.

    Looking back on his turbulent childhood on the new show, Wicks shared that his mother passed away when he was 12 and that his brothers were 14 and a year old.

    Calling her “brave,” she shared that she ended up undergoing five months of therapy for her debilitating obsessive compulsive disorder (OCD)—yet this meant the children were under the care of their father, who was a heroin addict at the time. Were used to

    About his mother’s illness, he shared: “I couldn’t walk through the door without taking off my shoes or being around friends. If I had known, I would have been nicer to him and loved him more. ,

    But he understands that he had to do what he had to do to get better, and reflects on this in the program, adding: “For him to quit with a one-year-old heroin addict, how hard it must have been.. . She knew that if she didn’t leave her whole world would be torn apart. She did some really brave work,” he shared with mail online.

    He further elaborated that his older brother Nikki, who is now Joe’s manager and a core part of The Body Coach team and franchise, tried to shield him from the harsh realities of his family situation.

    Speaking at the screening on Wednesday, Wicks said there have been some other traumatic events in his past that he “choose not to remember.”

    “The worst thing as a kid is you feel like it’s your fault, you feel guilty, or you don’t deserve enough, or your parents don’t love you enough. Those feelings Hardcore man, you can’t take him as a kid.”

    He also said that Joe, his brother, “saw police breaking down doors and placing drugs in toilets.”

    The TV series – which is produced by renowned documentary-maker and presenter Louis Theroux – came after Theroux began working out Wicks on lockdown.

    He previously shared that sharing Vicks’ short, fast, 20-minute workouts on his platform for free has helped him cope and boost his mental health.

    Wicks shares her story in the hope that, for anyone else who has had a turbulent or traumatic childhood, they will know that they are not alone. In addition, he wants to encourage parents who are struggling with their mental health to talk more openly about it with their children.

    Recently speaking to The Radio Times, he shared: “As a young child, I didn’t know my parents had mental health issues. I thought my dad was a drug addict and my Mom loved cleaning.”

    “But I knew I had the ability to share my story, and hopefully inspire people.”

    Joe Wicks: Facing My Childhood It will air on BBC One on 16 May at 9 pm.

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  • Has over £4 million in donations.

    In royal news this week, the Duke and Duchess of Cambridge have donated to cancer fund Podcaster Deborah James Key.

    He joins thousands of others who have donated to raise more than £4 million.

    Deborah, also known as Bowel Babe Online, shared earlier this week that she is receiving life-long care after battling bowel cancer for the best part of five years.

    The presenter – who has always spoken openly about her journey – was diagnosed in 2016.

    to speak on BBC On the podcast You, Me and the Big C, she shares the ups and downs of treatment, as well as what it’s like to battle a deadly disease during a global pandemic.

    Wondering why they donated to this particular cause? Writing on Twitter, Kate and William shared that it was because they “give hope to many who are living with cancer.”

    Thanking them, he commended their “tireless efforts” to raise funds and awareness about cancer and to “end the stigma of treatment”, adding: “Every now and then, someone joins the nation with their enthusiasm. Captures the heart. Strong desire to give back to life and society. @bowelbabe is one of those special people.”

    Furthermore, they shared that they were “delighted to support” the new fund.

    “Deborah, our thoughts are with you, your family and your friends. Thank you for giving hope to so many people who are living with cancer.”

    It comes as Deborah is awarded a Damehood by The Queen in an extremely rare move.

    The fund was founded only days before James announced his forecast. After passing, she wants to fund further cancer research.

    The symptoms of bowel cancer are less known than the symptoms of breast cancer, which is a more common form of the disease. That said, it is important that you educate yourself about the symptoms because the sooner you get treatment, the higher your chances of survival.

    Pay attention to things like changes in your bowel movements, abdominal pain, blood in your stool, or bloating from food.

    It is believed that the donation will be allocated by Cancer Research UK, Bowel Cancer UK and Royal Marsden.

    talking to bbc breakfast Regarding the magnitude of the donation on Wednesday – he raised more than a million pounds in 24 hours – James said he “absolutely loved it,” adding: “It makes me feel like we’re finally one. We are together and we all want to make a difference.”

    “Ultimately what I really want to happen is that I don’t want another Deborah to go through this,” James said.

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  • This Mental Health Awareness Week, know that mental health support can come in many forms – help from a friend, advice from your GP, or even finding the strength to reach out in the first place.

    Over the past decade, the way we talk about mental health has changed in a big way. Reaching out for mental health help is now actively encouraged, with celebrities such as Meghan Markle and Michelle Obama open about everything from suicidal thoughts to low-grade depression.

    The stigma, though not completely gone, is gradually diminishing.

    And yet, for everyone who feels able to talk openly about their mental health, there is another who doesn’t.,Don’t know where to start. While you know that telling a friend, talking to your GP, or telling your boss will probably help the situation, for many people, it may be easier said than done.

    ,One of the major hurdles, when you’re struggling with your mental health, is figuring out how to talk to others about it.” Mental health expert and director Joe Lofran says time to change, ,Whether it’s with their GP, with their best friend, husband wife, either Coworker,

    We’ve bought you guides for online therapy, how to manifest, and how to recognize conditions like PTSD and trauma. Up next: eight tips to help you get the mental health support you might need. Sure, asking for help or admitting that you’re struggling can seem terrifying in the beginning, but we have the expert advice you might need to make it a little easier. (While you’re here, don’t miss our roundup of the best mental health apps).

    Mental Health Support: 8 Tips for Getting the Right Help

    1. Rely on the Right Resources

    If you are experiencing mental health problems or need immediate help, know this: There are many places you can turn for help.

    Samaritan (samaritans.orgProvides confidential, non-judgmental emotional support for people experiencing feelings of distress or hopelessness, including those that may lead to suicide. You can call, email, write a letter, or in most cases talk to someone face-to-face. Phone 116 123 (24 hours a day, free to call) or email: [email protected]

    scream (giveusashout.org) is the UK’s first 24/7 text service, free on all major mobile networks anytime, anywhere for anyone in crisis. If you are struggling to cope and need immediate help this is the place to go. Text: 85258

    Or similar, Mind Infoline 🙁Mind.org.ukProvides confidential information about the types of mental health problems, where to get help, drug treatment, alternative treatments, and advocacy. Mind works in partnership with approximately 140 local Minds providing local mental health services. Call 0300 123 3393 (Monday to Friday 9am-6pm) or text 86463. Email: [email protected]

    2. Talk to the Doctor

    There are a whole load of mental health conditions, ranging from subtle, low-grade depression and daily anxiety (learn the difference between stress versus anxiety here), to more serious, such as bipolar and schizophrenia. If for some reason your mental health is not good,Well, going to your doctor is an important first step in helping you.

    However, that doesn’t stop him from feeling tough. Even if we know it’s the right thing to do, the idea of ​​trying to articulate everything you do,Can feel like an overworked doctor in a five-minute appointment be one daunting prospect.

    There are things you can do to make it easier. First, if you,you’re worried about rushing through how you,Feeling reeling, you can request a double appointment. ,This can help take the pressure off both you and the GP,” advises Lofran. if you don,Don’t feel like your prescribing GP is the right person to talk to – perhaps you,d like to believe in a female doctor, you are The right to make a separate request. Some surgeries have a dedicated doctor who specializes in mental health, so it’s worth double-checking.

    it,s is also useful for getting dressed, Loughran says. ,when we,again feeling nervous, Our Mind can do go blank. If you’re worried you’ll be there and don’t know what to say, write a few things below.”

    “What you’re trying to do is try to figure out how life is feeling, what your symptoms are, and how long you’ve been feeling that way. Try and be as open and honest as you can. It’s important to be.”

    3. Know It’s OK to Cry

    Hear this: Crying is completely normal and a way to express your feelings. Don’t keep it inside – cry as and when you need to.

    ,When I first talked to my GP about it, I just went in with tissues and started crying,” shares Loughran. “That was the opener and we started from that point.”

    While you’re here, don’t forget to check out our guides on the benefits of meditation, self-care ideas, breathing training, and mindfulness meditation.

    4. Know that the problem shared is halved

    Sure, it’s hard, but opening up to someone you trust about your mental health can be an incredibly powerful task.

    ,It’s such a heavy load off your shoulders when all you can really do is say openly and honestly to someone: ,I,I’m really really struggling at the moment,‘” tells Lofran.

    She says think carefully about who you believe in.”For me, it all comes down to whether you think you can trust something to be a fundamental part of who you are and what you’re experiencing? Who has demonstrated that they are open to the topic of talking about mental health and will respect what you are telling them?”

    leader,Don’t feel like you have to negotiate this in one intense sit-down. Talking can be easy when you,Walking side by side instead of face to face like when you,Stuck in traffic or walking. ,We did some research with young people about when they would talk about mental health and how distracting activity is helpful for both the speaker and the listener when you’re doing everyday tasks .

    5. Open Up – But Don’t Panic

    Another myth is that you need to chat for hours. ,Sometimes just getting to the topic is enough, and then you can come back to it.” says Lofran. ,Once you open the door it is very easy to open a crack when you,Both are ready for talks.”

    When mental health comes up in the news or in popular culture—like when Meghan Markle opened up about committing suicide or Hailey Bieber shared how she helped depressed boyfriend Justin Bieber heal—it’s a good time to start talking. Could be a good opportunity. ,you may say: ,You know, I feel the same way.,

    The people who care about you would like to help – but no,don’t be afraid to say you don,T isn’t needed, advises Lofran. “By saying, ‘It’s really helpful for you to listen and listen, You,guiding the focus of the conversation.”

    6. Discuss With Your Manager

    did you know? Mental health is a leading cause of illness absenteeism and employers are increasingly getting their act together and proactive about how they can help combat it. It can feel especially scary how you open up,feeling at work but ,if it gets to a stage where you,are really struggling or your performance is affected ,It’s Better That Your Employer Knows There,There is good reason for this. your employer has a duty of careWhich means they should do everything they reasonably can to support your health and wellbeing.

    ,The best person to talk to in the beginning is your line manager.” Says Professor Carrie Cooper, author of well being at work and professor of organizational Psychology at Alliance Manchester Business School. ,However, that boss should be someone you feel you can talk to. if your boss is not a good listener, or You know he is not a very patient person and will not listen to you so consider going to HR instead.”

    Mental Health Support: The Lost Woman

    Any conversations you have with HR are confidential by law – but if you,talking to your line manager instead then clarify if you don’t,Don’t want anyone else to know. it,It’s up to you to give as much or as little detail as you want – There,s no obligation to reveal more to you,are comfortable with.

    However, Dr. Cooper says that being honest and open can be helpful. ,I think it’s very worthwhile to tell them what’s going on in your life. Think about what will help you in terms of work,” says Cooper.

    7. The Solution, Not the Problem

    While it can sometimes seem hard to see a way out of bad bouts of mental health, approaching your boss with a solution rather than a problem will help them make it happen.

    for example, Going into the conversation with an idea of ​​what support you need – Whether it’s timing for counseling appointments, more flexible hours, or negotiating a work-from-home day—this means it’s more likely to happen.

    MIND YOU MORE INFORMATION ABOUT YOUR RIGHTS AT WORK. can read on Website.

    8. Know You’re Not Alone

    And finally, know this: If your mental health is affecting your day-to-day right now, you are far from alone, and there is help available.

    Around one in four people in the UK will face a mental health problem each year, and the best way to get mental health support is to reach out. You will heal – trust us.

    It’s no secret that the past few years have been tough. Letting go of old routines and adapting to new situations—we’re looking at you, home-schooling and work from home—has left many people with a confused work-life balance that you’re still trying to fix. .

    For many people, the idea of ​​self-care involved in your day-to-day activities has little to do with any pre-existing routines long overdue. Whether it’s having too many glasses of wine in the middle of the week, sitting at a desk not designed for work all day, or being glued to your laptop late at night, wellbeing now sits at the bottom of the list of priorities behind work. And, well, whatever it takes to be smart.

    But as a new season begins, we want you to know this: 2022 is your year, and it’s all about taking care of you. Think meditation, mindful walking and self-care with our best bath products, shower, sleep longer Without Checking out the phone, and finally starting reading the best books of 2021.

    sound good? We thought so. This is why a wellness planner will help you do just that.

    Why should you buy a wellness planner?

    You all know that staying on track with your goals for 2022 can sometimes seem difficult, which is one of the reasons why investing in a wellness planner is money well spent.

    according to clinical psychologist Barbara Markaway PhDUsing a daily planner offers many health benefits from effective time management, improving productivity in your personal and professional life, and reducing anxiety and stress.

    Like everything in life, wellness planners aren’t for everyone: While for some, they can be extremely helpful for tracking habits and making goals a reality, for others, they can be triggers. If that’s you, they might not be your cup of tea, and that’s okay. Perhaps our roundup of the best diaries might be more up your alley.

    £8.10 . 10 Best Wellness Planners to Buy Now

    With such a wide range of planners available out there, it can be hard to know which one to go for. Lucky for you, we’ve rounded up our top picks.

    From personal health planners to weekly healthy habit trackers and even stress management diaries, we’ve covered everything you could possibly need to help you stay on track with your self-care routine. .

    In the summer of 2022, we are ready for you…

  • Marie Claire enjoys the support of its audience. When you make purchases through links on our site, we may earn commissions on certain items you select.

  • As Wim Hoff talks about the benefits, we ask three independent experts about them.

    We’ve bought guides to cold water treatments and ice baths for you yet to discover the question “Is cold water bad for you?” is growing.

    wondering why? Well, Freeze Fear With Wim Hof Hit the screens last week – the BBC reality TV show that sees world famous stars taking on icy challenges with the Iceman himself. Furthermore, over the years, the icy immersion has attracted millions of devotees across the world, who rave about the purported physical and mental health benefits.

    That said, many are still not convinced. a 2020 Study Posted in Int J Environment Res Public Health. The Journal found that, while for more experienced cold water swimmers, the exercise may bring benefits, for those who haven’t done it before, there are clear risks.

    Yet recent research has found nothing to imply that cold water therapy can reduce chronic stress, fight symptoms of depression, and even fight autoimmune disorders. can help.

    vague? We also. so we chat Dr. Nirusa KumaraniMedical Director and Founder of Elemental Health Clinics, and Laura Fullerton, CEO and Founder Saintto take their decision.

    Keep sliding

    So: Is cold water bad for you?

    Short answer, according to both the experts we asked? No if practiced properly.

    Shares Kumaran, “There are many health benefits of exposure to cold water, either through cold water baths, showers, swimming and even cold water dips.” These are mainly due to processes called Bhoji And mitophagyShe proceeds, processes where damaged cells are removed by the body to make or develop new cells.

    So how do they work to boost your health? Well, by enabling autophagy and mitophagy, you can help prevent many chronic diseases and conditions, shares the doctor, including:

    • cancer
    • extremely tired
    • autoimmune conditions
    • inflammation
    • Low energy
    • slow metabolism
    • weight gain.

    Not only that, but studies have shown that it can improve mental health, accelerate muscle recovery, increase physical performance, strengthen immunity, protect brain function, and more. and may also help with pain management.

    a 2014 Study Posted in N Am J Med Sci Magazine showed that ice baths increase norepinephrine (aka adrenaline) 530% and dopamine (reward hormone) 250%. “The explosion of these two neurotransmitters elevates your happiness and focus, relieves pain and depression, and makes you feel on top of the world,” says Fullerton.

    She says that chilled water is not a new trend – as much as is currently being talked about – quite the opposite. “It is said for its health benefits from 3500 BC,” explains the CEO. Fun Facts: Even the ancient Greek thinkers Hippocrates and Plato touted the physiological benefits of cold water in hydropathy, and the infamous baths of the ancient Romans had cold pools.

    She shares that the present is fast-moving and that incredible research is in progress at the University of Cambridge. “So far, this shows that cold water therapy may be protective against neurodegenerative diseases such as Alzheimer’s, which is unreliable.”

    Why is there a misconception about cold water being bad for you?

    Good question – because, for some, it’s a no-profit-promote-cure-all.

    Kumaran explains that, while short periods of exposure to cold water (think a few minutes or less) should be fine for most, prolonged exposure to cold water can be dangerous if you’re not used to.

    Think about it: If you hadn’t trained you wouldn’t have run a half marathon (we hope), so suddenly being immersed in cold water for long periods of time doesn’t seem like the best idea.

    Is cold water bad for you?  woman swimming in ice lake

    Not only can the initial cold shock cause muscle weakness, difficulty walking, and cramps, but sudden exposure to cold can cause hyperventilation (breathing too fast) or heart arrhythmias (fast or irregular heartbeat) in your body. As can be a reaction of shock. ), she warns. Of course, exposure to cold for really long periods of time also puts you at risk of hypothermia.

    While no one is advocating putting his or her health at risk — think low and slow — Fullerton points out that immersion in cold water is somewhat uncomfortable. “Unfortunately, depression is now the most prevalent mental health disorder in the world, and cases of anxiety have nearly doubled since the pandemic began,” she continues.

    “However, the silver lining is that people are more willing to get comfortable with what is uncomfortable and try things like cold water treatments to experience the incredible mental and emotional benefits that come with it.”

    Bottom Line: Cold water immersion is often considered dangerous because doing too much, too soon. can do be dangerous.

    Goals for: 20 seconds or so if you’re a beginner and then between two and three minutes for optimal recovery.

    If you have any doubts, Kumaran also recommends talking to a health care professional. Exposure to cold is not recommended for anyone who is pregnant or has heart problems, high blood pressure, or asthma.

    Is cold water bad for you?  girl ready to swim on the beach in winter

    How does immersion in cold water feel?

    Then again, many people who practice it regularly rave about the mental health benefits, more than anything else.

    So how does Fullerton explain the feeling you get after a dip?

    “I first tried cold water therapy in a breathing training and ice bath workshop, and I felt incredible afterwards. I fell in love with the rising endorphins that occur after each dip, and its effect on my mental state. Does matter. “

    “For me, ice baths are like pressing the reset button: If I can survive two minutes in the cold, I can handle anything! They make me feel resilient, strong, and that mindset pervades all areas of my life.” She goes. “

    Here’s how to try immersing yourself in cold water, according to the pros:

    1. Start at a warm temperature (between 10 and 15 °C). You can fill your shower or even just stand under the shower.

    2. Start your timer and aim to be under cold water for anything from 20 seconds to a minute.

    3. Get out and try and notice the effects it has on both your mind and body – people who regularly use ice therapy have tingling in their limbs and mental clarity.

    4. As you become more experienced, you can change both the temperature and the length of time for which you attempt your immersion.

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    Interested in giving it a try?

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  • Our thoughts are with the pop star at this difficult time.

    Singer Britney Spears has shared in an Instagram post that she has had a miscarriage.

    Trigger Alert: Discusses topics of miscarriage and loss of a child.

    Posting to her 41.2 million followers, she announced that the “miracle baby” she and fiancé Sam Asghari were expecting had sadly been lost.

    The caption read: “We are grateful for what we have in the process of expanding our beautiful family. thanks for your cooperation.”

    In the picture – which featured text written on a fluffy pink background – the couple wrote: “It is with our deep sadness that we have to announce that we have lost our miracle baby early in pregnancy. “

    “This is a devastating time for any parent. Maybe we should have waited until the announcement comes next, though we were overly excited to share the good news. Our love for each other is our strength.”

    “We will continue to try to expand our beautiful family. We are grateful for all of your support. We kindly ask for privacy during this difficult moment.”

    Signing off, he wrote notes from both Brittany and Sam.

    The couple announced that they were expecting a child about five weeks ago.

    It’s been a year of highs and lows for toxic Singer – Not only did she get recently engaged, but she was also freed from her guardianship after nearly fourteen years under the control of her father, Jamie Spears.

    One of her biggest complaints during her conservatism was being “forced” to be on birth control, meaning she was unable to conceive—making this “miracle baby” even more important. .

    It is believed that she found out she was pregnant while on vacation in Cancun, where she joked with Sam about having a baby boy.

    tmz reported that Brittany and Sam have returned to Cancun this week to deal with their grief in private. Spears is believed to have said: “Sam and I decided to walk away to clear our minds and focus on the blessings we have for each other and my boys.”

    Brittany has two sons from Kevin Federline, Sean, who is now 16, and Jaden, who is now 15.

    Our condolences are with the couple at this time and with anyone who has experienced a miscarriage or loss of a child.

    If you yourself have been affected by the topics mentioned in this article, know that you are not alone. Tommy’s is the UK’s largest pregnancy and baby loss charity, which funds research into stillbirth, premature birth and miscarriage. go towards tommys.org For expert help and support.