Health

10 Foods Good For Healthy Uterus

Uterus, also known as the womb, is a female reproductive organ responsible for implantation, gestation, menstruation, and labor. A uterus can work well only when it is healthy. If you are a female, you should know how to keep your uterus healthy. One way to improve the health of your uterus is to eat nutritious foods for your healthy uterus.

Here’re 10 Foods Good For A Healthy Uterus

Fiber

The advantage of fiber is that it prevents the formation of uterine fibroids that are nothing but an accumulation of toxins and waste in the body. A fiber-rich diet can remove excessive estrogen stored in your body. Fibers could trigger bowel movement but it is normal. Add beans, legumes, vegetables, fruits, and whole grains to your plate as they are rich in fiber. You should choose organic food that is free from chemicals. Also, drink lots of water (8-10 glasses) to ease bowel movements through your digestive tract.

Vegetables Is Best Foods For Healthy Uterus

Vegetables contain calcium, potassium, magnesium, and vitamins. You should eat legumes, cabbage, bok choy, and broccoli that contains phytoestrogens that can help remove estrogen in your body. Estrogen is the biggest enemy of your uterus as it could develop fibroid tumors. But you can keep the estrogen level at the lowest with vegetables. Adding vegetables to your plate will reduce your risk of developing fibroid tumors. With vegetables, you can add more flavors and colors to your everyday meals.

Foods For Healthy Uterus-Fruits

A good dose of fruits is necessary to boost your overall health, especially uterus health. Fruits, especially those rich in vitamin C and bioflavonoids, are good for your uterus health. Bioflavonoids can normalize your estrogen levels in addition to pampering your taste buds. With fruits, you can impede the growth of fibroids in your uterus. Have fruits between meals to suppress your hunger pangs. Have fruits instead of junk food that is bad for your uterus health.

Dairy Products

Vitamin D is necessary for a healthy uterus and you can get this vitamin in a good amount in dairy products. For example, take yogurt, cheese, milk, and butter that are rich in vitamin D. You should add these dairy products to your every routine. They have both calcium and vitamin D. While calcium will improve your bone health, vitamin D will reduce the risk of uterine fibroids. Also, vitamin D is necessary for the absorption of calcium. Start drinking milk every day and have yogurt as a quick snack to suppress your hunger pangs.

Green Tea

Rich with antioxidants, green tea is great for maintaining a healthy uterus. The antioxidants present in green tea are helpful in treating fibroids in the uterus. Herbal specialists even recommend drinking green tea to women suffering from uterine fibroids. Drinking green tea is helpful in keeping uterine fibroids at the lowest level. If you need a healthy uterus, you should drink green tea regularly for 8 … Find more

12 Exercises For Toned Legs

A toned lower body with strengthened legs and thighs can help, if you are an outdoor person.

Strong and toned legs will improve your balance, enhance your speed, and give you the confidence needed to keep moving all day. Doing leg strengthening exercises is a great way to build your endurance and stamina. There are many exercises you can practice at home. Also, you can choose activities that you can practice at gyms.

Here’re the 12 Best Exercises For Toned Lower Body And Legs

Dumbbell Squats

Target: Lower back, glutes, hamstrings, and quads

How To:

• Stand with your back straight, feet shoulder-width apart, and a 10-pound dumbbell in each hand
• Open your chest, roll your shoulders, flex your arms and raise the dumbbells right over your shoulders
• Push buttocks back and come down on a sitting stance
• Keep your knees in line with your toes
• Hold the position for a short while before getting back to the original position
• Do 2 sets of 15 reps

Goblet Squats

Target: Lower back, glutes, hamstrings, and quads

How To:

• Stand straight with your feet shoulder-width apart
• Grab a 12-pound kettlebell held with both hands
• Push your hips back and come down in the sitting position
• Keep your knees in line with your toes
• Maintain the pose for a short while and then get back to the original position
• Do 2 sets of 15 reps

Curtsy Lunge

Target: Adductors, quads, glutes, and hamstrings

How To:

• Stand straight with your feet closed and hands resting on your waist
• Roll your shoulders back and engage your core to start
• Lift your left leg and place it diagonally at the back
• Become stable and move the left leg more towards the right leg
• Maintain the lunge/curtsy position for a while
• Come to the original position and repeat it with the right leg
• Do 2 sets of 10 reps

Wide Stance Barbell Squat

Target: Hip flexors, quads, adductors, hamstrings, and glutes

How To:

• Stand straight with your feet more than shoulder-width apart and a barbell in your hands
• Open your chest and place the barbell gently on your shoulders
• Roll your shoulders back and engage your core to start
• Squat down in a slow movement and get back to the starting position
• Do 3 sets of 8 reps

Leg Press

Target: Calves, Glutes, hip flexors, hamstrings, and quads

How To:

• Access a leg press machine you are comfortable with
• Set the weight in the machine according to your strength
• Sit on the machine and be comfortable to start
• Push the leg rest until your legs are fully extended
• Come back slowly to the original position for the nest rep
• Set the weight again, if you find it too light or bulky
• Do 2 sets of 15 reps

Lying Leg Curls

Target: Glutes, hamstrings, quads, and calves… Find more

10 Yoga Exercises For Women Over 60

If you are a woman and are over 60 years of age, then you should be very careful about your health, especially about menopause. There could be issues related to your physical and mental health like sciatica, decreased mobility, and memory loss.

Luckily there are 10 yoga exercises that can help maintain good health in advanced age

Tadasana – Mountain Pose

Easy to do and maintain, Tadasana is helpful in correcting the posture. It tones thighs, arms, and abs, and it improves digestion and blood circulation. Also, it will enhance your mobility and energy level.

How To:

• Stand straight with your feet hip-width apart and your hands by your side
• Take a deep breathe and raise your hands upward
• Keep your palms facing inwards so you can interlock your fingers
• Stretch yourself up for a while and then relax

Uttanasana – Standing Forward Bending Pose

Uttanasana – Standing Forward Bending Pose

It is a mild inverse pose well for controlling osteoporosis and menopause. It improves blood circulation, digestion, and sleep. It strengthens hips and tones hamstrings. Also, it can rejuvenate your skin so you look younger than you are.

How To:

• Stand straight with your feet closed, chest expanded, and hands resting on your waist
• Bend your torso to bring it parallel to the floor without releasing your hands
• Release your hands and bring them down to the floor
• Bring your head down to your knees or as much as possible
• Hold the position for a while and then relax

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog Pose

Elderly women should practice this asana daily for the numerous health benefits that include relieving menopausal discomfort and tension. Your hamstring and arms would get a good stretch. Also, it will enhance your memory and cognitive power.

How To:

• Come down on your four and make a table with your back becoming the tabletop
• Open your hands shoulder-width apart and keep your feet hip-width apart
• Raise your hips until your spine and legs make an inverted V
• Press your hands further down on the floor and let your head go between your hands
• Hold the pose for a while and then relax

Virabhadrasana I – Warrior I Pose

It is a warrior pose that will strengthen your spine, legs, arms, and shoulders. It will open your lungs, chest, and hips. It will improve your stability, balance, and focus. And you will have a high rejuvenating and energizing experience.

How To:

• Stand with your legs open wide apart and try spreading your legs as far as possible
• Keep your hands on your waist
• Now turn to your left putting all your body weight on the left knee and extend the right leg for balance
• Raise your arms up and lock your fingers
• Hold the position for a short while and then relax

Paschimottanasana – Seated Forward Bend Pose

Paschimottanasana – Seated Forward Bend Pose

It is a good exercise if you have anxiety and … Find more

12 Exercises For Women To Reduce Back Fat

Stubborn back fat is easier to melt with exercising and there are a dozen exercises that can help in burning your back fat. There is little need to take diet pills or follow a strict dieting schedule as exercising with a healthy diet can rid you of stubborn back fat.

Warmup Before Exercises

Always do a 10-minute warmup before starting an exercise. A warmup is necessary to prepare your body and mind for exercise. Similarly, you need to allow your body a few minutes to cool off your body after exercise.

Here’re 12 exercise to remove back fat

Bent Over Row

It targets biceps, lats, traps, rear delts, and rhomboids.

How To:

• Stand straight with your feet closed and a small-size dumbbell in each hand
• Bend forward with your back at a 45-degree angle to your waist, hips pushed back, and knees flexed
• Open your chest, roll your shoulders, and look straight to start
• Pull your hands back until your elbows reach behind your shoulders
• Return back to the starting position
• Do 2 sets of 10 reps each

One Arm Dumbbell Row

It works on biceps, shoulders blades, lats, lower traps, rhomboids, and rotator cuffs. You will need a flat bench for this exercise.

How To:

• Place your right knee and hand on the bench
• Your right palm should be flat on the bench, back parallel to the floor
• Pick a medium-size dumbbell in your left hand, spread your left leg a little wider than your shoulder width, and bend your left knee to start
• Pull your left hand up until the dumbbell reaches your armpit
• Slowly bring the hand down to complete a rep
• Change side to do it with the left hand
• Do 2 sets of 10 reps each

Bent Over Rear Delt Raises

It is a good exercise for lats and posterior deltoids.

How To:

• Stand straight with your feet joined and a small-size dumbbell in each hand
• Bend a little forward with your hands extended, hips pushed back, and eyes fixed on the ground
• Open your chest, and roll your shoulders back to start
• Pull your hands up until your elbows point towards the ceiling and slowly come down to the starting position
• Do 2 sets of 15 reps each

Wide Grip Lat Pulldown

Target your biceps, shoulders, lats, teres muscles, infraspinatus, and serratus muscles with this exercise.

How To:

• Sit before a lat pulldown machine with your back straight, feet flat on the floor, chest out, and shoulders rolled back to start
• Hold the bar and lean slightly backward and pull it down until it touches your chin
• Release the bar slowly to complete a rep
• Do 3 sets of 10 reps each

Underhand Cable Pulldown

Strengthen your lower back, biceps, lats, and deltoids with this exercise.

How To:

• Sit down before a lat machine and hold the bar with your … Find more

12 Best Chest Exercises For Breast Improvement

Chest exercises are good for breast improvement. And there are many chest exercises to choose from. You can choose a dumbbell exercise or one that you can practice without requiring any weight.

Here’re the 12 best chest exercises you can perform at home

Incline Dumbbell Press

Get an inclined exercising bench to target your chest muscles. Incline dumbbell press can strengthen the chest muscles so you get fuller breasts.

How To:

• Lie with your back inclined on the bench and shoulders pushed back
• Grab a medium size dumbbell in each hand to start
• Raise your hands with your palms facing forward
• Bring the dumbbells down close to your chest to complete a rep
• Do 3 sets of 15 reps each

Barbell Bench Press

It is a good exercise for chest muscles and you can do it in a neutral, inclined, and declined position according to your convenience.

How To:

• Lie on a bench with your back straight, knees bent, feet joined, and flat on the bench
• Grab a barbell with medium weight and hold it safely close to your chest
• Slowly push the barbell upwards with the force of your elbows
• Hold for a while and bring it down but avoid touching your chest
• Do 3 sets of 10 reps each

Camel Pose

Making a camel pose would open your chest and give a good stretch to your back. And you don’t need a bench or weight for this exercise.

How To:

• Get down on your knees with your back straight and hands on your waist
• Bend backward by looking up and extending your hands to your feet
• Open your chest and stretch your back while you hold your toes
• Hold the pose for 30 seconds
• Do 2 sets of 5 reps each

Overhead Shoulder Press

It is good exercise for the shoulders but it can also help strengthen and build your chest muscles.

How To:

• Stand straight with your feet shoulder-width apart
• Gran a medium-size dumbbell in each hand
• Hold the dumbbells over your shoulders to start
• Take the dumbbells up making an arc and bring them closer without straightening your hands
• Come down to the starting position
• Do 3 sets of 12 reps each

Wall Push-ups

It has multiple benefits as it works on the chest, biceps, lats, and core muscles. Also, it tones muscles and burns calories.

How To:

• Strand at an arm’s distance from a wall
• Keep your back straight and feet shoulder-width apart
• Reach your hands to the wall and place them firmly
• Your hands should also be shoulder-width apart
• Push your chest towards the wall and stop before touching it and come back
• Do 3 sets of 10 reps each

Decline Push-ups

Decline push-ups would put more pressure on your chest area than neutral push-ups. You will need a stability ball or a bench … Find more

10 Strength Building Push-Up Exercises For Women

If you want to build your upper body muscles and lift your breasts then try push-ups. Also, push-up exercise is great for strengthening the core, shoulders, and arms. Another advantage of push-ups is there are many variations of this exercise.

Here’re 10 push-up exercises you can practice at home

Knee Push-Ups

A great exercise for beginners, it strengthens the chest, shoulders, and arms. Also, it is crucial to move to advanced and more challenging exercises.

How To:

• Get down on your fours with your hands a little wider than your shoulder width and ankles locked
• Keep your back and neck in a straight line and also straighten your arms to start
• Lower your chest but avoid touching the floor
• Go slow so you take time in going down and coming up to complete a rep
• Do 3 sets of 5 reps each

Wall Push-Ups

It is a good exercise if you want to strengthen your chest muscles. It will work on your chest and enhance your breasts. Also, it will prepare you for regular push-ups.

How To:

• Stand at an arm’s length before a wall
• Reach your hands to the wall and place your palms on the wall
• Stretch your legs and back to bring your body in a straight line
• Start by pushing your chest towards the wall and stop before it touches the wall
• Wait for a while and come back to the original position
• Do 3 sets of 5 reps each

Incline Push-Ups

It is slightly challenging but it can give excellent results. It can tone and strengthen your chest, shoulders, and arms. Also, it will build the endurance of your upper body muscles.

How To:

• Lay inclined on a bench by placing your hands firmly on the bench
• Your hands should be a little wider than your shoulder-width and your body in a straight line
• Straighten your legs and arms and engage your back to start
• Push your chest to the bench but stop before touching the bench
• Wait for a while and come back to complete a rep
• Do sets of 5 reps each

Regular Push-Ups

Also called basic puh-ups, it is a good exercise as it works for the entire body. Here you will engage all the body from your neck to toe.

How To:

• Come down on your fours with your hands slightly wider than your shoulders
• Stretch your legs as much as you can and bring your body in a straight line
• Take a deep breath and lower your chest but avoid touching the floor
• Wait for a while and come up to complete a rep
• Do 3 sets of 5 reps each

Decline Push-Ups

Regular push-up exercise becomes more challenging in decline push-ups. But it works well for upper body muscles.

How To:

• Come down on your fours with a bench, box, or sofa towards your back… Find more

15 Dumbbell Exercises For Figure Conscious Women

Dumbbell exercises are good for the entire body and the good thing is that you can practice these exercises with lightweight dumbbells. Here’re the exercises that can improve your biceps, shoulders, abs, glutes, and thighs.

Here’re 15 dumbbell exercises for beginners

Front Raise

• Stand straight with your feet shoulder-width apart and hands touching the front of your thighs
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core to start
• Slowly lift your hands to your shoulder level and then bring back
• It is one rep complete
• Do 3 sets of 8-12 reps

Lateral Raise

• Stand straight with your feet shoulder-width apart and hands on the sides
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core
• Raise your hands laterally to your shoulder level and bring back
• It is one rep complete
• Do 3 sets of 8-12 reps

Tricep Extension

• Get down on your knees with your back straight and hands raised above the head
• Hold a 5 to 10-pound dumbbell in your hands
• The dumbbell should hang behind your head
• Slowly lower the dumbbell to your shoulder level and they back to the starting position
• It is one rep complete
• Do 3 sets of 8-12 reps

Bicep Curl To Press

• Stand straight with your legs shoulder-width apart, hands resting on thighs, and palms facing outwards
• Hold a 2-pound dumbbell in each hand
• First, bring the dumbbells to your shoulder level by bending your forearms
• Second, rotate your wrists inwards and raise the dumbbells over your head by extending your hands
• Come back to the original position step by step
• It is one rep complete
• Do 3 sets of 8-12 reps

Hammer Curl Press

• Stand straight with your feet shoulder-width apart and hands by your sides
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core to start
• Lift the dumbbells to your shoulder level and take a pause
• Raise the dumbbells over your head
• Again take a pause before coming down
• Come down to the starting position in steps
• It is one rep complete
• Do 3 sets of 8-12 reps

Glute Bridge Chest Press

• Lie down on a mat with your knees bent and feet flat on the floor
• Rest your upper arms on the floor but keep your forearms off the floor
• The position of your forearms should be perpendicular to the upper arms
• Lift your butts so your abs and thighs come in a straight line
• Take a 2-pound dumbbell in each hand
• Press the dumbbells above your chest, wait for a while and come back
• It is one rep complete
• Do 3 sets of 8-12 reps

Bent Over Flys

• Stand straight with your feet closed and hands by your … Find more

10 Benefits Of 6 Swimming Exercises

Swimming is a complete exercise as it works for both body and mind. Also, it is good for people of all ages. It can even help children with cerebral palsy.

Cerebral palsy is a disability that affects about 4 kids in 1000 newborns. Children with CP have difficulty moving their limbs. Swimming can help them improve their motor functions in the long run.

Here’re 10 health benefits of swimming

It helps in weight loss as you can burn more calories with swimming exercises. Also, it will make burning calories a breeze for you.
It builds bone strength and provides long-term relief from common joint problems like arthritis. It is more helpful for aging people that are susceptible to bone loss.
It is a blessing for people living sedentary life as they are in the high-risk zone of getting heart attacks. But they can improve their cardiovascular health with swimming.
It improves flexibility in bones and joints. You will feel more energetic after every swimming session.
It improves body coordination as it involves the movement of hands, legs, chest, and back muscles to propel the body forward.
It increases neurogenesis that reduces the risk of brain cell death that could lead to temporal lobe epilepsy. A study on laboratory rats proved that swimming works on the brain.
It improves asthmatic conditions. Swimming can reduce the occurrence and severity of asthmatic attacks among asthmatic people. Also, it can prevent the development of asthma in healthy people.
It improves sleep quality. Swimming is a complete exercise for the entire body. It makes all the muscles and brain cells work. It will make you feel exhausted so you can sleep better.
It supports mental health by making the brain cells work. Your intelligence level will increase after starting swimming.
It slows down the aging process. Since it works for the entire body, you can expect good results on your overall health that will make you healthier in the long run.

Swimming is a great exercise and you will be surprised to know that you can choose an exercise that you are comfortable with. Swimming can largely be categorized into six exercises according to position and hand movements.

Freestyle

Beginners should start with freestyle swimming as it provides immense flexibility to move your hands and feet to kick the water.

How To:

• Jump in the pool with your face down and hands extended above your head
• Take your right hand in the water, push the water back, and bring it to the starting position
• Now push the water back with the left hand
• Be quick in pushing water back with your hands one-by-one to move forward

Backstroke

Here you float on your back just like you lie on a bed and use your hand movements to move forward.

How To:

• Float in the pool on your back with your hands
• Lift your right hand out of the water and move in a clockwise circle into the water
• … Find more

Weather Themed Style Guide For Fashion Conscious People

Spring is a beautiful season for shopping because the weather becomes warm in the day. And you can keep the heat off your body by choosing the right outfit. Similarly, you should choose the right dress for other seasons.

Here’s is a detailed style guide for different occasions, seasons, and reasons

Casual Wear

It is Sunday and you want to spend the day hanging out in a mall or go out for an early morning coffee with a close friend. Here you should choose a casual dress like a hoodie that will be the right dress for Sunday morning outing. The hood will keep you warm without making you feel muggy or heavy. Or you can put on a flattering ruffle dress covered with a matching jacket. You can even accentuate the dress with a side body bag if you want to highlight your presence.

Semi-Formal

Corporates nowadays choose relaxed clothing like faded skinniness and airy trousers. Also, business organizations don’t expect their executives to dress formally like in suits. Like the models in the picture, you can also try skinny jeans paired with a colorful shirt. Or take out your loose trouser and top it with a loose t-shirt that allows fresh air to keep you cool at high temperatures. Similarly, you can choose footwear that is both matching and comfortable. Regarding hairstyle, you can choose to keep your locks open to flow with the air or pin them up in a bun.

Partywear

Dressing for a party but worried about the hot weather that can play spoilsport. If yes, then shed your worries as there are amazing ideas for your party dress. Choose a dress that provides maximum coverage and keeps you warm as well. A little black would be a great choice or you can choose a suave lace dress like the model in the image. To complete your look, you can pair your dress with a long trench coat or leather jacket. In footwear, you can try ankle-strap heels.

Boat Attire

A special occasion like a cruise party demands special attention to your dress. Here is a suggestion for you. A jumpsuit like the model in the picture is wearing would suit the occasion. Or you can try a wraparound skirt and blazer. You can see the second model in the picture is wearing this dress. Both outfits are just perfect for a boat ride. Also, you can accessorize these dresses with any footwear. Women with medium length and lean bodies would find these dresses more suitable. And you simply don’t have to worry about your hairstyle while wearing a jumpsuit or wraparound skirt.

School Outfits

Sometimes ditching a regular jumpsuit is a better option especially for the love of camouflage. Try a skinny camo jumpsuit that you can pair with denim or a milky-white shirt that you can take off as the weather gets warm. The camouflage jumpsuit design is a casual outfit but it looks uber chic. Or you can try a design … Find more

10 Best Core Building Exercises To Do At Home

The core is made up of several muscles including all your back, abdominal muscles, pelvis, glutes, and obliques. And these are important muscles as they help build stamina, posture, flexibility, and movement.

If you are looking for an exercise that can work for your core muscles, choose one of the following exercises:

Flutter Kicks

It works on core muscles especially the lower rectus abdominal muscles and hip flexors. It mimics a swimming stroke but is performed by lying on your back.

How To:

• Lie on your back with your hands resting on your side and palms flat on the floor
• Keep your back and head in a straight line and look at the ceiling
• Lift your legs at a 45-degree angle and kick them up and down by engaging your core
• Avoid your feet touching the ground before completing a set
• Do 2 sets of 15 reps each

Seated Knee Tuck

It is a great exercise to strengthen your core, protect your back from injuries, and improve your posture tremendously.

How To:

• Sit down on a mat with your knees bent and feet flat on the floor
• Place your hands behind with your palms flat on the mat
• Lean back by bending your elbows and lifting your knees off the floor
• Bring your knees and upper body closer by engaging your core
• Again, lean back and straighten your legs but keep them above the floor
• Complete 3 sets of 10 reps each

Crunches

It is a classic core exercise for training abdominal muscles, oblique muscles, pelvis floor, lower back, and hips. This exercise will help stabilize your body.

How To:

• Sit down on the mat with your knees folded and feet flat on the floor
• Rollback until your shoulders rest on the mat but keep your head above the floor
• Take your hands on the back of your head and cross the fingers to support the movement
• Raise your head to touch your knees with your chin and go back
• Do 2 sets of 15 reps each

Bicycle Crunch

It is an excellent exercise for activating your upper abdominal muscles. Also, it is good for activating the obliques. Besides working on your abs, it will also tone your thighs.

How To:

• Like on the floor with your head raised slightly above the floor
• Fold your knees and place your hands behind your head
• Raise your knees and start exercising
• Bring your right knee closer to your belly and straighten the left leg
• Life your upper back and try to touch the right knee with the left elbow
• Do 2 sets of 15 reps each

Vertical Leg Crunch

It strengthens the ab muscles that are crucial for everything from walking to standing to sports. It makes rectus adbominis stronger and stabilizes the spine.

How To:

• Lie on your back with your arms resting on your … Find more

Health

Here’re 10 Foods Good For A Healthy Uterus

Fiber

Vegetables Is Best Foods For Healthy Uterus

Foods For Healthy Uterus-Fruits

Dairy Products

Green Tea

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