Postnatal exercise can help you recover after childbirth, make you stronger and improve your mood. Even if you’re tired and not feeling motivated, there’s plenty you can do to get your body moving. But no 2 pregnancies are the same. How soon you’re ready to start exercising depends on your individual circumstances. You should always check with a health professional first. When you feel ready to exercise, it’s very important to not overdo it. [Your body](https://www.pregnancybirthbaby.org.au/what-happens-to-your-body-in-childbirth) has been through some big changes. You will need time to recover, even if you’re feeling great after having your baby. **Why should I do pelvic floor exercises after birth?** Pelvic floor exercises are important at all stages of life to prevent bladder and bowel problems, such as incontinence and prolapse, and improve sexual function. Your [pelvic floor](https://www.pregnancybirthbaby.org.au/anatomy-of-pregnancy-and-birth-perineum-pelvic-floor) is a group of muscles which support your bladder, [](https://www.pregnancybirthbaby.org.au/anatomy-of-pregnancy-and-birth-uterus)[uterus](https://nabtahealth.com/glossary/uterus/) and bowel. These muscles form a ‘sling’ which attaches to your pubic bone at the front and your tailbone at the back. Your urethra, [vagina](https://nabtahealth.com/glossary/vagina/) and anus, all pass through the pelvic floor. In pregnancy, hormonal changes cause your muscles to soften and stretch more easily. These changes, along with the weight of your growing baby, put extra strain on the pelvic floor. Labour and birth can also weaken your pelvic muscles. This can increase the chance of suffering from [bladder or bowel problems](https://www.pregnancybirthbaby.org.au/bladder-and-bowel-problems-during-pregnancy) during pregnancy and after birth. Gentle exercise to restore your pelvic health is the best way to begin and you can gradually increase the intensity [](https://nabtahealth.com/wp-content/uploads/2023/03/Kegel-Exersices-PNG-1024x647-1.png) **What type of exercises can I do?** Do More: 1. Gentle exercise such as walking can be done as soon as you feel comfortable after giving birth 2. Start with easy exercises and gentle stretches and slowly build up to harder ones 3. Other safe exercises include swimming (once bleeding has stopped), yoga, pilates, low impact aerobics and cycling Avoid: 1. Any high intensity exercises or sports that require rapid direction changes 2. Stretching and twisting too vigorously to prevent injury 3. Heavy weights, sit ups, crunches and planks for 3 months #### Goals of a well designed Postpartum Exercise program 1. Rest and recover 2. Maintain good posture and alignment 3. Rehabilitate the pelvic floor muscles 4. Increase strength especially in the core muscles At Nabta Health Clinic, we have specialized exercise packages which include pelvic floor rehabilitation and pilates exercise program for pregnancy and the postnatal period to help you in your well being and recovery. Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can [email us](/cdn-cgi/l/email-protection#235a424f4f42634d424157424b46424f574b0d404c4e) or call us at **+971 4 3946122** for more information
Many people practice yoga and advocates of it will be quick to promote the many associated health benefits. So, what is yoga; what are the different types of yoga; and is their merit in the many health claims made? **What is yoga?** ----------------- Yoga is an ancient and complex practice that originated in India more than 2000 years ago. Performed correctly, it encompasses union of the body with the state of consciousness, using physical postures (asanas), breathing techniques (pranayama), relaxation and meditation (dyana). It can take years to become proficient at performing some of the more complex moves; however, it is a form of exercise that can be adapted for all people, at all stages of life. It increases mindfulness and is claimed to improve both mental and physical health. **The different types of yoga** ------------------------------- If new to the yoga experience, the many different types might seem confusing. It is true, yoga comes in many guises, with names that are unfamiliar to many of us. However, there are similarities between the different types and perhaps by knowing the basics, you will be better placed to pick a style that is best suited for you. The below list is not exhaustive and some instructors may take a slightly flexible approach, encompassing different styles in their teaching; but, here are some of the most widely known yoga techniques: * **Hatha**. This is a type of yoga that is focused on movement (in fact, many of the subtypes of yoga could be broadly classified as hatha). Participants are encouraged to execute their movements slowly, changing from standing, to sitting, to lying, in both prone and supine positions. Balance is fundamental as the movements predominantly involve remaining static for a period of time, before easing slowly into the next position. Integral yoga is a subtype of hatha that involves the same movements accompanied by chanting and meditation. * **Vinyasa**. This is known as flow yoga as it involves continuous, dynamic movement from one posture to the next. It is faster moving and requires agility and coordination. As such, it may be better suited to those who are more experienced at yoga. It focuses on sun salutations (suryanamaskar) and the matching of one’s breathing to their movements. * **Ashtanga**. This form of yoga was developed in the 1960s. It is a set series of poses that are performed in sequence. It is fast-paced, intense and flowing. It is one of the more physically demanding forms of yoga, requiring constant movement and regular practice. * **Iyengar**. In this type of yoga, each position is held for a period of time, with the emphasis being on proper alignment and good posture throughout. It can be used for rehabilitation after injury. * **Bikram/hot yoga**. A more recent addition to the yoga family, but very popular worldwide; this type of yoga involves a sequence of 26 hatha yoga postures combined with breathing exercises. It is performed in a temperature/humidity controlled environment at 35-42°C heat with 40–60% relative humidity. Advocates claim that the increased temperature loosens tight muscles and encourages the removal of toxins with enhanced sweating. Scientific studies struggle to find additional health-related benefits to this form of yoga, when compared to that performed at room temperature. * **Jivamukti**. This is a physically intense form of yoga that combines ashtanga moves with chanting and periods of meditation. A session will often be focused around an inspirational theme and will include spiritual teachings. * **Kundalini**. This type of yoga focuses on combining breathing techniques with specific physical movements. * **Viniyoga**. This is an individualised approach to applying yoga teachings. Movements are adapted to suit each participant, depending on their stage of life and health status. * **Yin yoga**. In direct contrast to those styles of yoga that are movement-oriented, this style involves holding poses for several minutes. The aim is to prepare the body to sit for a prolonged period of time in contemplative meditation. **Can yoga improve my health?** ------------------------------- This question is surprisingly difficult to answer. There are many reported health benefits to undertaking yoga and those that practice it regularly, claim relief from a whole range of physical and emotional conditions. However, the evidence is surprisingly limited; very few studies have been performed, and those that have, are frequently poorly designed, making it a challenge to draw meaningful conclusions. The conditions that yoga is said to improve include: * Stress * [](https://nabtahealth.com/i-cant-sleep-what-causes-insomnia-and-how-can-you-improve-your-sleep-quality/)[Insomnia](https://nabtahealth.com/glossary/insomnia/) * Anxiety. Although this relates to coping with life situations, rather than medically diagnosed anxiety disorders, such as depression and PTSD. * Diabetes/glucose tolerance * [Hypertension](https://nabtahealth.com/glossary/hypertension/) * Neurodegeneration * Coronary heart disease * Chronic pain, specifically, that affecting the lower back. It is claimed that yoga can help reduce obesity, by encouraging better eating habits and increasing the levels of physical activity. There is an association between yoga and lower [](https://nabtahealth.com/what-is-body-mass-index-bmi/)[BMI](https://nabtahealth.com/glossary/bmi/). People have also claimed that yoga has helped them to stop smoking by reducing their craving for a cigarette. It has been found to reduce some of the more difficult symptoms of the [menopause](https://nabtahealth.com/glossary/menopause/), such as [hot flushes](https://nabtahealth.com/glossary/hot-flushes/) and is recommended by some doctors as a non-drug approach to managing pain. Cancer patients, particularly those with breast cancer, use yoga to improve their [quality of life](https://nabtahealth.com/five-ways-to-counteract-the-loneliness-of-cancer/). Certainly, there is little to be lost by adding yoga to your routine. It comes with few risks (perhaps there are slightly more with Bikram yoga) and anecdotal evidence suggests that it can be very beneficial to a person’s state of mind as well as their physical wellbeing. Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). Get in [touch](/cdn-cgi/l/email-protection#eb928a87878aab858a899f8a838e8a879f83c5888486) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources:** * Cramer, Holger, et al. “Yoga for Improving Health-Related Quality of Life, Mental Health and Cancer-Related Symptoms in Women Diagnosed with Breast Cancer.” Cochrane Database of Systematic Reviews, 3 Jan. 2017, doi:10.1002/14651858.cd010802.pub2. * Grabara, Małgorzata. “Could Hatha Yoga Be a Health-Related Physical Activity?” Biomedical Human Kinetics, vol. 8, no. 1, 22 Feb. 2016, pp. 10–16., doi:10.1515/bhk-2016-0002. * Hunter, Stacy D., et al. “Effects of Yoga Interventions Practised in Heated and Thermoneutral Conditions on Endothelium-Dependent Vasodilatation: The Bikram Yoga Heart Study.” Experimental Physiology, vol. 103, no. 3, 18 Jan. 2018, pp. 391–396., doi:10.1113/ep086725. * Mohammad, Ashu, et al. “Biological Markers for the Effects of Yoga as a Complementary and Alternative Medicine.” Journal of Complementary and Integrative Medicine, vol. 16, no. 1, 7 Feb. 2019, doi:10.1515/jcim-2018-0094. * “Yoga: What You Need To Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 15 May 2019, [https://nccih.nih.gov/health/yoga/introduction.htm](https://nccih.nih.gov).
Whatever your reasons for wanting to gain weight, these 9 lifestyle changes will help you gain weight both faster and safely. For effective, healthy, and lasting weight gain aim for a combination of nutritionally dense food and building lean muscle mass. As a rule, you should eat more calories than you burn, and stimulate muscle growth – **Eat more often**: Eat 5 to 6 smaller meals during the day, rather than 3 large meals. Feel free to snack on healthy foods and smoothies or shakes between meals. – **Increase your calorie intake**: Calculate how many calories you currently consume each day and then aim to add at least 300 to 500 calories a day to your diet. To gain weight you need to take in [more calories than you burn](https://nabtahealth.com/articles/why-do-some-people-have-difficulty-gaining-weight/). – **Consume nutrient-rich foods**: Focus on both quality and quantity of calories in and pack your diet with lots of calorie and nutrient-dense foods. Salmon and oily fish, red meats, oats and whole grains, avocados, nuts, whole dairy, full-fat yoghurt, sweet potatoes, are all examples of quality calorie dense foods. – **Support muscle growth with high protein foods**: High protein foods support lean [muscle growth](https://nabtahealth.com/articles/why-is-exercise-important-if-you-are-trying-to-gain-weight/). Yes, carbs and fats are important for weight gain, but make sure your diet also includes plenty of legumes, white meat and fish, whole eggs, Greek yoghurt, and cottage cheese. – **Avoid junk food**: Burgers, chips, fries, ice cream, cookies may fill you up for now … but all those sugars and fats supply no nutritional benefit and will only [lead](https://nabtahealth.com/glossary/lead/) to bad eating habits and unwanted tummy fat in the long-term. – **Drink strategically**: Drink between meals, not during meals. And get some of your calories in liquid form by adding healthy dairy-based shakes and smoothies to your diet. – **Exercise regularly**: Strength and resistance training builds lean muscle mass which is key to healthy weight gain. Resistance training includes squats, press-ups, bench-presses, resistance bands, strength training with free weights, and weight machines. Pilates and yoga count as resistance training too. – **Sleep!** You’ve heard it before and you’ll hear it again. Rest is essential for all healthy growth and safe weight gain with lean muscle growth is no exception. – **Be consistent**: Track your progress. Focus on both quality and quantity calories, do your regular strength-building exercises, get lots of rest, and you will see healthier long-term results. We’re giving you lifestyle tips to gain weight quickly and safely. It can take a while to gain weight and building lean muscle is easier for some than for others. Depending on your personal body type it can take months before you see lasting change in your weight. #### _Discuss a healthy weight gain plan with your doctor_ Talk to your healthcare team before you start on a weight gain program. It may be that there is an underlying cause for your weight loss or for your difficulties in putting on weight. A doctor can help you identify any health conditions and recommend a suitable treatment plan for healthy mass gain. #### _Work with an exercise professional to support lean muscle growth_ And if you haven’t done regular exercise in a while, or if you are new to strength and resistance training, consider working with a qualified physical trainer or exercise physiologist.
It seems counterintuitive, doesn’t it? Exercising to gain weight, when everything we are taught, the dominant narrative focuses on exercising to lose weight. But this misses an important understanding of how our bodies function most effectively. We exercise for physical and mental health, to gain or lose weight healthily and safely, and for lasting benefit. #### _Why do underweight people need to gain weight?_ Firstly, let’s look at why a person might need gaining weight: – After **surgery** or an **illness** to support healthy recovery. – Being underweight can affect a person’s **fertility** and a woman’s ability to get pregnant. – Persistent low weight can cause **developmental problems** or **preventable health conditions**. #### _Why is healthy weight gain important?_ A person is underweight if their [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) is less than 18.5. We calculate [BMI](https://nabtahealth.com/glossary/bmi/) using [height and weight](https://nabtahealth.com/articles/what-is-body-mass-index-bmi/), dividing a person’s weight in kilograms with their height in metres squared to get an estimate of body fat. Being underweight increases the risk of suffering from health conditions including fragile bones and [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/), weakened immune system, and malnutrition. It also reduces muscle strength and puts a person at greater risk of developing infections. #### _Eat more and build lean muscle growth to gaining weight_ If you’re trying to gain weight your calorie intake should be as nutrient-rich as possible. Eat three to five decent meals a day, with healthy snacks between meals. Increase your carbohydrates, focusing on whole grain breads and cereals. Consume high fat content foods like avocados and nuts and avoid fatty junk foods. Complement higher calorie intake with regular targeted exercise. Strength and resistance training helps build muscle mass which in turn helps with healthy weight gain. Resistance training includes using your body weight (squats, press-ups, bench-presses), resistance bands, classic strength training with free weights, and weight machines. Pilates and yoga count as resistance training too. Exercise also stimulates appetite. Obviously, avoid the temptation to tuck into sugary snacks and fizzy drinks. You want muscle gain, not fat gain. Healthy, lean weight gain is a process that can take many months. Be patient and try to stay consistent. #### _Talk to a professional about safe, healthy weight gain_ It’s important to see your doctor before trying to gain weight. They will want to assess you for any underlying health issues (for example an [overactive thyroid is linked with low weight](https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/advice-for-underweight-adults/)) or medical conditions and discuss an appropriate and healthy weight gain program. Similarly, talk to an exercise professional about your weight gain goals . An exercise physiologist, physiotherapist, personal trainer, or gym instructor will make sure the exercises you are doing help you to safely put on the pounds. #### _Some dos and don’ts for exercising to gaining weight_ – _Don’t_ be tempted by products, supplements, and powders that claim to increase muscle. They can cause unpleasant side effects and [lead](https://nabtahealth.com/glossary/lead/) to unhealthy weight gain. – _Don’t_ snack on fatty junk foods to increase your calorie count. These will only cause fat build-up. – _Do_ eat ‘good’ high fat foods like avocados, nuts, cheese, and fatty fish. – _Do_ increase your nutrient-rich calorie intake. – _Do_ see your doctor before trying to gain weight. – _Do_ talk to a professional exercise physiologist or personal trainer. Remember, gaining weight should be part of a holistic plan for your whole body. It’s true that if you eat more calories than your body uses you will put on weight. But if a person doesn’t train correctly and regularly, they will simply put on fat not muscle and potentially cause unwanted health conditions. Plus, regular activity equals a healthy body and mind, and you can’t argue with that.
Why do some people gain weight easily, while others eat what they like and never seem to put on a pound? And still more people really struggle to add the kilos, despite their best calorie-intake efforts? The fact is supporting a normal healthy weight can be trickier for some people than for others. And there are many factors that affect a person’s ability to put on weight, or cause unintentional weight loss #### _10 reasons some people can’t gain weight_ Whether a person has ‘lean genes’, high [metabolism](https://nabtahealth.com/glossary/metabolism/), or an underlying medical condition, we list 10 possible reasons a person may have difficulty gaining weight. – **Genes**: A naturally low [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) can mean a slender body type for some people. – **High [metabolism](https://nabtahealth.com/glossary/metabolism/)**: People with a faster [metabolism](https://nabtahealth.com/glossary/metabolism/) burn more calories both exercising and resting. If you have a high [metabolism](https://nabtahealth.com/glossary/metabolism/) you may need to [consume more calories](https://www.health.harvard.edu/diet-and-weight-loss/does-metabolism-matter-in-weight-loss) to maintain a stable weight. – [](https://nabtahealth.com/articles/what-controls-metabolism/)**[Hyperthyroidism](https://nabtahealth.com/glossary/hyperthyroidism/) (overactive thyroid)****:** Overproduction of the thyroid hormone causes accelerated [metabolism](https://nabtahealth.com/glossary/metabolism/), resulting in unintentional weight loss if not regulated with medication. – **Diabetes**: In [type 1 diabetes](https://www.diabetes.co.uk/symptoms/unexplained-weight-loss.html) insufficient insulin means the body doesn’t get enough glucose from the blood to use as energy. Consequently, the body burns fat and muscle for energy, leading to weight loss. – **Malabsorption syndrome**: [Crohn’s disease](https://nabtahealth.com/articles/how-crohns-disease-affects-pregnancy/), [ulcerative colitis](https://www.mayoclinic.org/diseases-conditions/ulcerative-colitis/symptoms-causes/syc-20353326), [](https://nabtahealth.com/articles/what-is-celiac-disease/)[celiac disease](https://nabtahealth.com/glossary/celiac-disease/), [](https://nabtahealth.com/articles/what-is-cystic-fibrosis/)[cystic fibrosis](https://nabtahealth.com/glossary/cystic-fibrosis/), [small intestinal bacteria overgrowth (SIBO)](https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/symptoms-causes/syc-20370168) all come under a range of disorders, gastrointestinal diseases and food intolerances that affect the body’s ability to absorb nutrients from the food we eat. – **Prescription medication**: Some medications used to treat cancer, depression, [ADHD](https://nabtahealth.com/articles/what-is-adhd/), thyroid and other conditions can cause unintentional weight loss. – **Mental health**: Poor mental health, depression and anxiety can affect a person’s appetite and therefore their nutrient intake. – **Eating disorders**: [Anorexia nervosa](https://butterfly.org.au/eating-disorders/eating-disorders-explained/) is restricted eating that leads to a person being unable to maintain a normal and healthy weight. [Bulimia nervosa](https://butterfly.org.au/eating-disorders/eating-disorders-explained/) is binge eating, followed by purging, or forced vomiting, and sometimes excessive exercise. – **Regular physical activity**: If you consistently burn off more calories than you consume you will struggle to keep a stable weight. – **Insufficient calories**: If your busy lifestyle means you regularly skip meals, or if you aren’t getting enough calories in your diet, you may find it difficult to gain weight. #### _How do you know if you need to gain weight?_ According to the [Centers for Disease Control and Protection (CDC)](https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html) a person is underweight if their [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) is less than 18.5. [BMI](https://nabtahealth.com/glossary/bmi/) uses a person’s [height and weight](https://nabtahealth.com/articles/what-is-body-mass-index-bmi/), dividing their weight in kilograms with their height in metres squared to get an estimate of body fat. Being underweight can cause health problems such as malnutrition, fragile bones, and [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). It can also [lead](https://nabtahealth.com/glossary/lead/) to a weakened immune system, which increases the risk of developing infections, as well as making it harder to recover from illnesses. #### _See your doctor if you have difficulty gaining weight_ If you’re having trouble gaining weight, or if you’re experiencing unexplained weight loss, talk to your healthcare team. They will assess you for underlying medical conditions, and if appropriate, work with you to develop a healthy weight gain plan. Remember, you want to focus on building lean muscle, not fat. So, any weight gain program should follow your doctor’s advice and include regular exercise to support lean muscle gain.
[First published](https://qscience.nature.com/article/74/the-lack-of-physical-exercise-in-arab-states) by **Antonio Guillem Fernandez, Alamy** | 31 July 2015. Republished by Nabta, 23 Nov 2021 * A lack of exercise has been an ongoing problem across the Middle East. * Between obstacles and opportunities for exercise, most Arabs still do not get enough physical activity. * Common barriers to physical exercise include a lack of time and health conditions. * The result is a growing trend towards obesity in the region. Obesity is a growing healthcare problem worldwide, and especially throughout the Middle East. The fast adoption of a Western lifestyle, among other factors, has led to reduced physical activity and an increase in the consumption of sugars and saturated fats. The [World Health Organization (WHO)](https://www.who.int/news-room/fact-sheets/detail/physical-activity#:~:text=living%20with%20disability%3A-,should%20do%20at%20least%20150%E2%80%93300%20minutes%20of%20moderate%2Dintensity,intensity%20activity%20throughout%20the%20week) recommends that healthy adults should have at least 150 minutes of moderate exercise per week. According to recent studies, however, only 40% of men and 27% of women in the Gulf Cooperation Council countries reported being physically active for that amount of time. In Qatar, nearly half of 18- to 19-year-olds have insufficient levels of physical activity, and this rate increases substantially with age. [Epidemiologists](https://www.researchgate.net/publication/259461510_Barriers_and_Facilitators_Influencing_the_Physical_Activity_of_Arabic_Adults_A_Literature_Review) Kathleen Benjamin and Tam Truong Donnelly of the University of Calgary in Qatar reviewed the relevant literature in order to identify the factors that promote physical activity among Arab adults, and those that act as barriers to it1. They searched several large databases for relevant English-language studies, using keywords and phrases such as “physical activity,” “exercise,” “Middle East,” “challenges,” and “enablers,” and found 47 articles, and then eliminated 32 of these, because they did not include data on Arab adults, or because they did not focus on the barriers and facilitators of physical activity. From their review of the remaining 14 articles, Benjamin and Donnelly find that the two most commonly reported barriers to physical exercise were lack of time, largely due to competing factors such as household chores, childcare, and extra office care, and the presence of health conditions such as heart disease, osteoarthritis and asthma. Other participants reported lack of interest or motivation, fear of injury, and excessive internet usage as major barriers to physical activity. Some of the reported barriers are related to cultural and social norms. Traditionally, women in some Muslim-majority countries need to be accompanied by a male relative when outdoors. This, together with their expected role in the home and the traditional dress many wear in public to preserve their modesty, further reduces Arab women’s opportunities for exercise. Other major reasons for lack of activity included the lack of appropriate facilities, and the hot weather in the region. The most common facilitators of physical activity were the presence of a health condition or heath scare, such as a heart attack, which motivated people to become more active. Religion was also cited as another major facilitator, with several people contending that the Quran also encourages physical activity. \_\_\_ If you are concerned you may have high [cholesterol](https://nabtahealth.com/glossary/cholesterol/), get tested in the privacy of your own home by ordering a [cholesterol](https://nabtahealth.com/glossary/cholesterol/) blood test [here.](https://nabtahealth.com/product/pcos-test/) Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#6d485f5d140c01010c2d030c0f190c05080c011905430e0200) if you have any questions about this article or any aspect of women’s health. We’re here for you.
 **[Perimenopause](https://nabtahealth.com/glossary/perimenopause/)** is a natural process in a woman’s life caused by a normal biological decline in reproductive hormones. [Perimenopause](https://nabtahealth.com/glossary/perimenopause/) onset varies from woman to woman and can take place at any stage from a woman’s mid-30s (premature [menopause](https://nabtahealth.com/glossary/menopause/)) into her late 50s. Also known as the ‘[menopause](https://nabtahealth.com/glossary/menopause/) transition’, [perimenopause](https://nabtahealth.com/glossary/perimenopause/) lasts between three and 10 years. The average length of [perimenopause](https://nabtahealth.com/glossary/perimenopause/) is 4-5 years, and the average age of [menopause](https://nabtahealth.com/glossary/menopause/) is 51 years. **[Menopause](https://nabtahealth.com/glossary/menopause/)** marks the end of [perimenopause](https://nabtahealth.com/glossary/perimenopause/), when a woman has gone a full 12 months without menstruating. After a year of no menstrual periods a woman is considered to have gone through [menopause](https://nabtahealth.com/glossary/menopause/) to her post-menopausal phase. **Induced [menopause](https://nabtahealth.com/glossary/menopause/)** is when a woman’s menstrual periods stop due to medical treatments or intervention. [Chemotherapy](https://nabtahealth.com/glossary/chemotherapy/) or radiation damage to the [ovaries](https://nabtahealth.com/glossary/ovaries/), and surgical removal of the [ovaries](https://nabtahealth.com/glossary/ovaries/) result in medically induced [menopause](https://nabtahealth.com/glossary/menopause/). **[Postmenopause](https://nabtahealth.com/glossary/postmenopause/)** is the ongoing phase of a woman’s life after [menopause](https://nabtahealth.com/glossary/menopause/). It’s important to note that many women continue to experience the classic [menopause](https://nabtahealth.com/glossary/menopause/) symptoms for years after their ‘official’ [menopause](https://nabtahealth.com/glossary/menopause/). #### What happens to a woman’s body when she is perimenopausal? The hormones that flooded a woman’s body during [puberty](https://nabtahealth.com/glossary/puberty/) and her fertile years start to fluctuate due to the decline in the female reproductive hormones (estrogen and [progesterone](https://nabtahealth.com/glossary/progesterone/)) produced by her [ovaries](https://nabtahealth.com/glossary/ovaries/). These hormonal deficiencies [lead](https://nabtahealth.com/glossary/lead/) to many physical changes taking place in a woman’s body long before her ‘official’ [menopause](https://nabtahealth.com/glossary/menopause/). #### What are the symptoms of [perimenopause](https://nabtahealth.com/glossary/perimenopause/) and [menopause](https://nabtahealth.com/glossary/menopause/)? * Hot flashes / flushes * Night sweats * Vaginal dryness * Irregular periods * Hair loss * Weight gain and slowed [metabolism](https://nabtahealth.com/glossary/metabolism/) * Itchy or dry skin * Disturbed sleep * Urinary incontinence * Mood swings and anxiety * Brain fog or memory loss * Low libido The physical changes and symptoms women experience due to the reduction in hormones can be debilitating. #### What are the long-term health risks of [menopause](https://nabtahealth.com/glossary/menopause/)? Long-term hormone deficiency increases women’s risk of chronic health conditions including cardiovascular disease, [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/), type 2 diabetes, dementia, and bowel cancer. #### How is [perimenopause](https://nabtahealth.com/glossary/perimenopause/) diagnosed? A doctor will assess symptoms and may recommend a blood test to check follicle-stimulating hormone ([FSH](https://nabtahealth.com/glossary/fsh/)) and estrogen levels. As hormones fluctuate during [perimenopause](https://nabtahealth.com/glossary/perimenopause/) the test may be repeated after a few months if the results are inconclusive. Women who want to confirm their symptoms can also take a [perimenopause](https://nabtahealth.com/glossary/perimenopause/) test measuring the levels of three hormones [from the comfort of their home](https://nabtahealth.com/product/perimenopause-test/). However, a hormone test isn’t always necessary, and some doctors will diagnose [perimenopause](https://nabtahealth.com/glossary/perimenopause/) based on physical symptoms. #### Can [perimenopause](https://nabtahealth.com/glossary/perimenopause/) be treated? [Perimenopause](https://nabtahealth.com/glossary/perimenopause/) and [menopause](https://nabtahealth.com/glossary/menopause/) are natural biological processes in a woman’s body and cannot be delayed or halted with treatment. That said, a healthcare professional may discuss Hormone Replacement Therapy ([HRT](https://nabtahealth.com/glossary/hrt/)) and lifestyle adjustments to help manage the physical impacts of hormone deficiency. #### What is [HRT](https://nabtahealth.com/glossary/hrt/)? [HRT](https://nabtahealth.com/glossary/hrt/) replaces the hormones the body is no longer producing. The hormone treatment includes estrogen, and sometimes [progesterone](https://nabtahealth.com/glossary/progesterone/) and [testosterone](https://nabtahealth.com/glossary/testosterone/) if needed, and is given as a skin patch, gel, spray, or pill. Most women report their [perimenopause](https://nabtahealth.com/glossary/perimenopause/) symptoms improving within 3-6 months of starting [HRT](https://nabtahealth.com/glossary/hrt/). Taking [HRT](https://nabtahealth.com/glossary/hrt/) reduces the risk of developing [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/), cardiovascular disease, type 2 diabetes, bowel cancer, osteoarthritis, and other health conditions due to hormone deficiency. There are risks associated with [HRT](https://nabtahealth.com/glossary/hrt/), including a small increased risk of breast cancer and blood clots in women with a family history. However, research has shown that for most women who take [HRT](https://nabtahealth.com/glossary/hrt/) the benefits outweigh the risks. A woman should always have a conversation with her healthcare team to decide the best approach for her individual circumstances. #### Are there natural ways to reduce the symptoms of [menopause](https://nabtahealth.com/glossary/menopause/)? Lifestyle adjustments can also be beneficial in managing perimenopausal symptoms. Women should try to eat a balanced diet with plenty of fresh fruit and vegetables, protein, whole foods, and foods rich in omega-3 fatty acids and calcium. Phytoestrogens can mimic the effects of estrogen in the body and occur naturally in foods including flaxseeds, sesame seeds, beans, soy, garlic, and cruciferous vegetables. Stop smoking and cut back on foods that might disturb sleep or trigger hot flashes, such as caffeine and alcohol. And exercise is essential. The decline in hormones affects bone and joint health, so it is more important than ever to maintain strength and flexibility with regular cardio and weight bearing exercise. As a woman’s [metabolism](https://nabtahealth.com/glossary/metabolism/) naturally changes with age, exercise will also help with weight control. #### Can I still become pregnant during [perimenopause](https://nabtahealth.com/glossary/perimenopause/)? While you are still having your period you can become pregnant. If you don’t want to be pregnant you should continue to use contraceptives until you are postmenopausal. #### Understanding [menopause](https://nabtahealth.com/glossary/menopause/) Health organisations and governments are increasingly recognising the gaps in knowledge and understanding of [perimenopause](https://nabtahealth.com/glossary/perimenopause/) and [menopause](https://nabtahealth.com/glossary/menopause/) and its enormous impact on women’s health and wellbeing. Efforts are now being made to address gender inequalities in broader healthcare provision and rebalance the lack of [menopause](https://nabtahealth.com/glossary/menopause/) research. The last few years have seen investment in improving education around [perimenopause](https://nabtahealth.com/glossary/perimenopause/) with the goal of empowering the more than 50% of the world’s population who will go through [menopause](https://nabtahealth.com/glossary/menopause/) with evidence-based therapeutic support. Sources: Internal > [What is](https://nabtahealth.com/articles/what-you-need-to-know-about-perimenopause/) [Perimenopause](https://nabtahealth.com/glossary/perimenopause/)? External: > [](https://www.balance-menopause.com/menopause-library/)[Menopause](https://nabtahealth.com/glossary/menopause/) Library https://www.mayoclinic.org/diseases-conditions/[menopause](https://nabtahealth.com/glossary/menopause/)/symptoms-causes/syc-20353397 https://flo.health/menstrual-cycle/[menopause](https://nabtahealth.com/glossary/menopause/)/changes/[menopause](https://nabtahealth.com/glossary/menopause/)\-symptoms-and-stages
 Men have a well-deserved reputation for avoiding the doctor and ignoring unusual symptoms. Sometimes until it’s too late. Unfortunately, it can often take a health scare to get a man in front of a doctor. This is despite men being just as likely to be affected by chronic diseases, cardiovascular disease, type 2 diabetes, cancer, kidney disease, stroke, dementia as women. And there are more unique health conditions such as prostate cancer, erectile dysfunction, and the andropause. #### Habits for a healthy lifestyle Men can protect health, wellbeing, and lifespan by avoiding damaging behaviours and focusing on positive lifestyle actions: * **Exercise** regularly: A combination of cardiovascular exercise and strength training for 30 to 45 minutes at least 3 to 4 times a week. * **Eat well**: Eat a nutritionally balanced diet. Follow a diet low in fat, with a balanced mix of fruit, vegetables, fibre, protein, lean meats and fish, and complex carbohydrates. Limit processed foods and refined sugars. * **Drink water**: Stay hydrated. * **Avoid** excessive **weight gain or loss.** * **Don’t smoke**. **Limit alcohol** intake. **Avoid drugs.** * Reduce stress: Get outside. Change your environment. Take a break. * Get some **sleep**: Aim for a minimum seven hours’ beauty sleep each night. * Go for **routine health checks** and screenings. #### Essential screening tests for men Routine health check-ups and health screening tests (even without pre-existing medical conditions or symptoms) are designed to spot early signs of health problems before they become an issue. Heart disease, stroke, type 2 diabetes, kidney disease and dementia all have early warning markers and can significantly compromise quality of life if not picked up early. Health checks recommended for all adult men include: * Dental: Get your teeth checked yearly at the minimum. * Skin cancer: Check moles and skin lesions every few months. See a doctor every two years for a full body check. * Heart health, blood pressure and [cholesterol](https://nabtahealth.com/glossary/cholesterol/): High [cholesterol](https://nabtahealth.com/glossary/cholesterol/) and elevated blood pressure ([hypertension](https://nabtahealth.com/glossary/hypertension/)) can increase the risk of developing coronary heart disease and type 2 diabetes. * Testicular cancer: Monthly self-examinations are recommended after [puberty](https://nabtahealth.com/glossary/puberty/). See a doctor for a full examination as soon as you notice a lump or any changes. Further screening tests are recommended for men over 50 years: * Prostate cancer: Accounts for high numbers of cancer deaths in older men. Screening includes a PSA (prostate specific antigen) test and DRE (digital rectal examination). * Bowel cancer: Another leading cause of death in older men. Go for a faecal occult blood test every two years. * Hearing and eyesight: Hearing loss and eyesight problems become more common after 50 and can affect quality of life. * Diabetes type 2: Depending on the level of risk a fasting blood sugar test will be recommended every 1 to 3 years. * Dementia: Screening for cognitive impairment is typically included in an annual health check for all adults from 65 years. * Abdominal Aortic Aneurysm (AAA): Affects more men than women. Males over 65 are offered regular screenings. Doctors decide whether to screen earlier based on medical and family history. #### What affects male fertility? Male fertility problems can be caused by low [sperm](https://nabtahealth.com/glossary/sperm/) count, poor quality [sperm](https://nabtahealth.com/glossary/sperm/), or blockages preventing [sperm](https://nabtahealth.com/glossary/sperm/) moving through the reproductive tract. [Sperm](https://nabtahealth.com/glossary/sperm/) can be vulnerable to lifestyle and environmental factors including raised body temperature, weight gain, exposure to toxins, smoking, heavy alcohol intake and drug use. Fertility specialists may recommend blood work to check hormone levels and scan for certain infections or a possible genetic cause for [infertility](https://nabtahealth.com/glossary/infertility/). A doctor may request a [sperm](https://nabtahealth.com/glossary/sperm/) sample to assess [sperm](https://nabtahealth.com/glossary/sperm/) count, shape and movement, and a scrotal ultrasound to check if there are any problems or blockages in the testicles preventing [sperm](https://nabtahealth.com/glossary/sperm/) getting into a man’s ejaculate. #### What is the male [menopause](https://nabtahealth.com/glossary/menopause/)? Men also experience age-related hormonal decline. The ‘male [menopause](https://nabtahealth.com/glossary/menopause/)’ is more a gradual flattening out in [testosterone](https://nabtahealth.com/glossary/testosterone/) and other hormone levels over a number of years, than the dramatic cliff-plunge of female reproductive hormones during [menopause](https://nabtahealth.com/glossary/menopause/). Also called the andropause, age-related low [testosterone](https://nabtahealth.com/glossary/testosterone/), or late-onset hypogonadism, this period of a man’s life is sometimes described as the ‘midlife crisis’. Still, it brings associated physical and emotional health problems for men in their late 40s and into their 50s: * Low moods and depression * Low libido * Erectile dysfunction * Fatigue and low energy levels * Hot flashes or flushes and increased sweating * Loss of muscle mass * Increase in body fat * Dry skin The symptoms of low [testosterone](https://nabtahealth.com/glossary/testosterone/) can have a very real impact on everyday life. If you are concerned, speak to a healthcare professional who will assess your symptoms and may recommend hormone levels testing and possible treatment options. [Testosterone](https://nabtahealth.com/glossary/testosterone/) therapy has its pros and cons, and your doctor will want to weigh up options with you. For any men still reluctant to go to the doctor, at-home [men’s health](https://nabtahealth.com/product/mens-health-test/) and [](https://nabtahealth.com/product/testosterone-test/)[testosterone](https://nabtahealth.com/glossary/testosterone/) tests offer convenient and private testing options. #### Getting started with Men’s Health and Nabta Health [Nabta’s marketplace](https://nabtahealth.com/shop/collections/type/mens-health/) features products to support men wherever they are in their health journeys. At-home [testosterone](https://nabtahealth.com/glossary/testosterone/) level and men’s health tests allow men to screen essential hormone levels in the comfort and privacy of home. While wellness and pampering packages are designed to provide men with that well-deserved lifestyle boost.
 #### What is maternal health and why is it so important? Pregnancy and childbirth are exciting, scary, life-changing events. They can be joyful experiences, and they can be fraught with anxiety, and physical and emotional challenges. Maternal health is about the wellbeing of women and their babies during pregnancy, childbirth, and the postnatal period. Women should feel comfortable and confident in the medical care and attention they receive each stage of their pregnancy journey. Lack of awareness about the potential complications associated with pregnancy and childbirth can [lead](https://nabtahealth.com/glossary/lead/) to devastating outcomes. Most maternal complications are preventable with prompt support by trained maternal health professionals. The goal for maternal health is always positive outcomes for both mother and baby. #### What are maternal health services? A pregnant woman will usually meet some or all the following skilled healthcare practitioners during and after her pregnancy: * Doctor or General Practitioner (GP): Provides basic pregnancy care. Doctors with added expertise may share pregnancy care with a hospital. * [Obstetrician](https://nabtahealth.com/glossary/obstetrician/): A doctor qualified in specialist antenatal and postnatal care for women and their babies. Obstetricians deliver babies and manage high-risk pregnancies and births. * Midwife: Medically trained to care for women during pregnancy, labour and after childbirth. Often a pregnant woman will be cared for by a team of midwives. * Doula: Some women choose a Doula as a companion for support during pregnancy and labour. A Doula is not a medically trained professional. * [Lactation](https://nabtahealth.com/glossary/lactation/) consultant: Helps mother and baby establish breastfeeding and overcome difficulties with latching, low milk supply, and sore nipples. * Maternal and child health nurses: Monitor the child’s development and growth from newborn until around 3.5 years old. #### Antenatal checks, tests, and screenings Routine antenatal checks and tests are an important part of a woman’s pregnancy care. As the pregnancy progresses, blood tests, urine samples and ultrasound scans are accompanied by scheduled check-ups to assess the mother’s health and wellbeing, and the baby’s development. Screening and scans during pregnancy typically include a full blood count, infectious disease screen, urine culture, dating scan, screens for genetic abnormalities, [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/) screening, and Group B strep screen. It’s a personal choice to have all the antenatal tests. A mother’s healthcare team will recommend that she has all tests and scans as scheduled for a complete picture of her health and her baby’s development. The tests are also designed to pick up any medical problems and identify possible genetic conditions affecting the baby. This will enable the mother and her doctors to make informed decisions about further testing or actions. #### What are maternal health concerns during pregnancy? Major maternal health problems can [lead](https://nabtahealth.com/glossary/lead/) to serious illness or death for both mother and baby. Complications can include excessive blood loss during labour, infections, [anaemia](https://nabtahealth.com/glossary/anaemia/), high blood pressure ([hypertension](https://nabtahealth.com/glossary/hypertension/)), obstructed labour, and heart disease. Maternal mental health is also an important consideration. Pregnancy and childbirth are different for every woman. Access to the right healthcare before, during and after pregnancy will reduce the risk of complications. #### – Before pregnancy Medical history and pre-existing conditions: The healthcare team should be made aware of any medical conditions, medications, or family history that may affect the mother’s health, or the unborn baby’s health during pregnancy. #### – During pregnancy The mother should attend all recommended check-ups and screenings. The maternal health team will monitor and treat pregnancy-related health issues including [anaemia](https://nabtahealth.com/glossary/anaemia/), urinary tract infections, [hypertension](https://nabtahealth.com/glossary/hypertension/), [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/), mental health conditions, excess weight gain, infections, [hyperemesis gravidarum](https://nabtahealth.com/glossary/hyperemesis-gravidarum/) (severe and persistent vomiting). #### – After pregnancy The postpartum period usually refers to the first six weeks after childbirth. While there’s (understandably) lots of focus on the new arrival, postpartum health is just as important: * Physical recovery: Allow time for physical recovery from a vaginal birth or C-section. Mothers should prepare for perineal pain, vaginal bleeding (lochia) and uterine [contractions](https://nabtahealth.com/glossary/contraction/). * Postpartum or postnatal depression: Take care of emotional health. It’s normal to experience the ‘baby blues’ when hormones dip a few days after giving birth. Prolonged low moods and feelings of helplessness should be raised with the healthcare team. * Rest is best: Try to sleep or rest when the baby sleeps. Rest will help with recovery. * Eat regularly: Eat regular, healthy meals. What a mother eats, her baby eats. * Hydrate: Drink water, lots of it. Hydration will aid milk supply. * Feeding routines: Get support establishing feeding routines, whether breast-feeding or bottle-feeding. * Physical exertion: Avoid heavy lifting for the first 4 to 6 weeks after delivery and especially after a C-section. Exercise should be gentle walks with the baby. Try not to do any physically demanding activities (no running up and down the stairs and definitely no gym sessions!). * Vitamins: Continue taking antenatal vitamins #### What are postpartum complications? Postpartum complications to be aware of include mastitis, postnatal depression, excessive bleeding (hemorrhage) after giving birth, infection or sepsis, [hypertension](https://nabtahealth.com/glossary/hypertension/), pulmonary [embolism](https://nabtahealth.com/glossary/embolism/), cardiomyopathy, and cardiovascular disease. Postpartum mothers should be counselled to recognise the signs and symptoms of a problem. Contact a doctor at once at any sign of high fever, flu-like symptoms, a red and swollen breast, a headache that doesn’t improve with medication, chest pain, shortness of breath, seizures, bleeding through one maternity pad in an hour, and a red or swollen leg painful to touch. #### What happens at a postpartum check-up? Postpartum maternal checks are about the mother’s health. At your postpartum check-ups your doctor will check your abdomen, [vagina](https://nabtahealth.com/glossary/vagina/), [cervix](https://nabtahealth.com/glossary/cervix/), and [uterus](https://nabtahealth.com/glossary/uterus/) to make sure you are healing well. They will talk to you about when it is safe to have sex again and birth control (remember that even if you don’t have your periods while you breastfeed you can still become pregnant). And your doctor will also talk to you about your emotional health, whether you are getting enough rest, eating well and how you are bonding with your baby. Use these check-ups to raise any concerns you might have with your recovery and emotional wellbeing. #### Getting started with Nabta Health Nabta’s marketplace and resources are designed to support mothers at every stage of their maternal health journey. From at-home tests to prenatal courses; on-demand Doulas to hypnobirthing courses; maternity pads to nursing bras; prenatal yoga to postpartum care packages… Nabta’s team of healthcare and wellness experts has carefully selected products to meet a woman’s maternal health needs.
* Yoga nidra is the practice of deep relaxation whilst remaining conscious. * Studies have shown that yoga nidra can improve sleep, anxiety symptoms and chronic pain. * Women suffering from some menstrual disorders have benefited from yoga nidra. If you practice mindfulness or meditation, you may have heard of yoga nidra. Unlike active yoga such as hatha yoga or kundalini yoga which involves movement and exercise, yoga nidra is all about stopping and allowing your body to relax, deeply. For many people, achieving deep relaxation is a goal that is hard to achieve. Particularly those who have busy schedules with full family lives or are coping with health concerns. Quieting your mind and becoming deeply relaxed offers many physical, mental and emotional benefits and yoga nidra, known as yogic sleep, is considered by some as a powerful way to control the body’s relaxation response. #### **What happens in yoga nidra?** In yoga nidra, participants lie down for around 45 minutes. The aim is to achieve a deep state of awareness-led sleep, remaining conscious all the time. During this time you are guided through focusing on specific goals. You will work on visualising your lifelong goal and feel the joy that comes with accomplishing it. You will focus on why you are doing yoga nidra and what you want to achieve, finding your own internal safe space to go to during the session. You will focus on your breath, helping you slow down and you will become aware of your feelings. You will turn negative thoughts into positives and may even experience joy. #### **What is the difference between yoga nidra and meditation?** Both meditation and yoga nidra help activate the relaxation response and support the functioning of your nervous system and endocrine system, which affects your hormones. Both encourage cells to regenerate and repair, tackle anxiety and improve your mood. Meditation and yoga nidra are similar but they are two different practices. Meditation traditionally is focused on being aware of one thing. Yoga Nidra guides you through various steps to go deeper into your inner-self and this depth is not achieved in meditation’s waking state. #### **What is yoga nidra good for?** The main benefit of yoga nidra is considered improved mindfulness. In addition, studies have uncovered positive effects on sleep, chronic pain, depression and anxiety. Yoga nidra interacts with the [autonomic nervous system by producing positive changes in heart rate variability measures](https://pubmed.ncbi.nlm.nih.gov/22866996/). All the processes that your body does without a conscious effort (heartbeat, breathing, digestion and blood flow) are managed by the autonomic nervous system. By improving sleep through training your mind and body to relax deeper, people who practice yoga nidra report enjoying improved [quality of life and well-being.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134739/) #### **Is yoga nidra good for depression?** Yogic relaxation therapy through yoga nidra leads to conscious and subconscious recognition of underlying psychological factors and helps release repressed conflicts. Research has also linked yoga nidra to improved self-esteem in [burn patients](https://www.researchgate.net/publication/330850725_Effect_of_yoga_nidra_on_the_self-esteem_and_body_image_of_burn_patients) as well as several areas of well-being in teenagers. Another [research study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276934/) has shown yoga nidra seemed to be more effective than hatha yoga in reducing anxiety. This study also suggested that cognitive and physiological symptoms of anxiety can be reduced by yoga nidra practice. There is, however, no significant improvement in the patients with [severe anxiety and depressive symptoms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276934/) #### **Can yoga nidra help psychological difficulties associated with menstrual disorders?** There have been [studies that assess the effect of yoga nidra](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/) on psychological problems in patients with menstrual disorders including irregular cycles, lack of [ovulation](https://nabtahealth.com/glossary/ovulation/) and heavy periods. The researchers found the participants who practiced yoga nidra were able to overcome the anxiety and depression associated with the menstrual disorder. This has led to practitioners recommending yoga nidra as an adjunct to conventional drug therapy for menstrual dysfunction. \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#795c4b4900181515183917181b0d18111c18150d11571a1614) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources** [Camila Ferreira-Vorkapic](https://www.ncbi.nlm.nih.gov/pubmed/?term=Ferreira-Vorkapic%20C%5BAuthor%5D&cauthor=true&cauthor_uid=30233115),The Impact of _Yoga Nidra_ and Seated Meditation on the Mental Health of College Professors [Int J Yoga.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/#) 2018 Sep-Dec; 11(3): 215–223. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276934/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/) Yoga Nidra as a complementary treatment of anxiety and depressive symptoms in patients with menstrual disorder https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/ Markil, N. Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of Hatha yoga, Journal of Altern Complement Med, Oct 2012, [https://pubmed.ncbi.nlm.nih.gov/22866996/](https://pubmed.ncbi.nlm.nih.gov/22866996/) Ozdemir A, “Effect of yoga nidra on the self-esteem and body image of burn patients “[https://www.researchgate.net/publication/330850725\_Effect\_of\_yoga\_nidra\_on\_the\_self-esteem\_and\_body\_image\_of\_burn\_patients](https://www.researchgate.net/publication/330850725_Effect_of_yoga_nidra_on_the_self-esteem_and_body_image_of_burn_patients) February 2019 [Complementary Therapies in Clinical Practice](https://www.researchgate.net/journal/Complementary-Therapies-in-Clinical-Practice-1744-3881) 35 Vaishnav, BS. Effect of Yoga-nidra on Adolescents Well-being: A Mixed Method Study, [Int J Yoga.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134739/#) 2018 Sep-Dec; 11(3): 245–248. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134739/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134739/)
* There are clear benefits of exercise on diabetes. * There are three types of diabetes: [type 1](https://nabtahealth.com/a-guide-to-type-1-diabetes/) which is chronic and incurable, type 2 which is impacted by lifestyle and [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/) related to pregnancy. * All types of diabetes respond to exercise. * Exercise lowers the blood glucose levels and helps your body fight [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/). * For pre-diabetics (those at risk of type 2) reducing [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) is important. #### What is [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) and how is related to diabetes? Insulin resistance is when cells in your muscles, fat, and [liver](https://www.webmd.com/digestive-disorders/picture-of-the-liver) don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up. [Insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) is a major feature of type 2 diabetes. #### What health risks are there for diabetics that can be managed with exercise? Losing weight through exercise and adapting a well-balanced diet, can improve the day-to-day quality of life for patients with diabetes. It can, however, also have a positive effect on a patient’s future health and reduce their risk of experiencing diabetes-related complications down the line. Those with diabetes are at increased risk of cardiovascular disease, through mechanisms not yet fully understood. Increased physical activity has been shown to reduce the risk of adverse cardiac events in a number of studies. As a direct result of this, the American Diabetes Association and the Diabetes Prevention Program both advocate the use of exercise as a means of managing and preventing diabetes-induced heart disease. #### How can exercise impact [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) and diabetes? Exercise has many benefits; it lowers blood glucose levels and increases the body’s sensitivity to insulin, meaning that it can be a very useful tool in the management of diabetes. It is also an effective means of losing weight and a natural mood enhancer and stress reliever; thereby improving quality of life in those with a long-term chronic condition, such as diabetes. Taking part in regular physical activity improves the health of those with type 1 (T1DM). It can also be used to prevent, or at least delay, the development of type 2 (T2DM) in those who are considered to be high risk, including those with GDM. The use of exercise as part of the treatment approach for any form of diabetes is widely accepted and encouraged. #### I am concerned about [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) and my blood sugar. What can I do? If if you are worried about your blood sugar levels and you are experiencing some unexplained weight gain, an easy at home blood test can indicate if you need to make changes to your [nutrition](https://nabtahealth.com/diabetes-diet-and-hydration/) and exercise. Nabta Health’s [Hemoglobin A1C (](https://nabtahealth.com/product/hba1c-test/)[HbA1c](https://nabtahealth.com/glossary/hba1c/)) Test is an affordable, quick and easy way to evaluate how well you have been maintaining your blood sugar levels, and to determine if any dietary changes are required. T[his might take support from the whole family.](https://www.diapointme.com/how-to-support-a-diabetes-diagnosis-in-the-family/) If you are concerned that you have become insulin resistant or that you are pre-diabetic, speak to your doctor. [Read more about I’ve Been Diagnosed with Diabetes. How can Exercise Help Improve my Condition?](https://nabtahealth.com/ive-been-diagnosed-with-diabetes-how-can-exercise-help-improve-my-condition/) \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#032631337a626f6f62436d626177626b66626f776b2d606c6e) if you have any questions about this article or any aspect of women’s health. We’re here for you.
_You’ve heard the claim (or perhaps you’ve made the claim) that a person’s weight comes down to having slow [metabolism](https://nabtahealth.com/glossary/metabolism/) or fast [metabolism](https://nabtahealth.com/glossary/metabolism/). Is this really a thing and can we boost our [metabolism](https://nabtahealth.com/glossary/metabolism/) to burn more calories?_ #### What is [metabolism](https://nabtahealth.com/glossary/metabolism/)? We need to take a step back and understand what [metabolism](https://nabtahealth.com/glossary/metabolism/) is. What it is not is the primary cause for being overweight. [Metabolism](https://nabtahealth.com/glossary/metabolism/) is the internal process by which your body converts the calories you consume into the fuel your body needs in order to [breathe, circulate blood, grow and repair cells, and everything else it does to survive](https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism). Did you know you can find out if your [metabolism](https://nabtahealth.com/glossary/metabolism/) is slow or fast by taking an at-home [metabolic rate blood test](https://nabtahealth.com/product/metabolism-test/)? This is quick, and cheap. You don’t need a doctor’s referral and you will receive doctor review results and recommendations within 24 hours. Complex chemical reactions, linked by metabolic pathways, are constantly taking place inside your body to keep your cells alive and healthy. Catabolism is the breakdown of nutrients – carbohydrates, proteins and dietary fats – to create energy. Anabolism uses that energy to build and develop the larger complex molecules needed for the growth and maintenance of our tissues and cells. Your body burns energy, measured in kilojoules, in three ways. #### Burning Calories 1: Basal Metabolic Rate Your **Basal Metabolic Rate (BMR)** is your resting [metabolism](https://nabtahealth.com/glossary/metabolism/). This is the energy you burn when seemingly doing nothing, while behind the scenes every cell in your body is working hard to keep you functioning. Your BMR is the minimum energy your body needs to run smoothly. It is also the most energy used by your body (estimated at 50-80% of your daily energy use) and is the part you have no control over. #### Burning Calories 2: Thermogenesis The energy used to digest, absorb, metabolise and dispose of nutrients from the food we consume is known as the **thermic effect of food** or **thermogenesis**. This accounts for 5-10% of your energy use. Some foods have a higher thermic effect, and this is where you can make small changes to your diet to boost your [metabolism](https://nabtahealth.com/glossary/metabolism/). For example, protein takes longer to digest and absorb than carbohydrates and fats and therefore uses more energy. Caffeine and green tea have been linked with burning more calories. And hot or spicy food such as chili peppers, cayenne pepper, horseradish, mustard and ginger are considered [metabolism](https://nabtahealth.com/glossary/metabolism/)\-boosting foods. #### Burning Calories 3: Physical Activity The energy we use in **physical activity** varies depending on how much we move during a day. This includes any kind of movement, from stroking the cat or playing on the Nintendo Switch to planned exercise. A moderately-active person taking daily exercise will expend up to 20% of energy use. High-intensity interval training (HIIT) and resistance training can increase weight loss and calorie burn and, according to the [National Library of Medicine](https://pubmed.ncbi.nlm.nih.gov/27747847/), may speed up your metabolic rate in the hours following a workout. #### So, does [metabolism](https://nabtahealth.com/glossary/metabolism/) affect our weight? Can we boost our metabolic rate to burn more calories? We are all born with a different [metabolism](https://nabtahealth.com/glossary/metabolism/). Genetic predisposition influences whether your metabolic rate is fast, slow or average. As does your gender. Age plays a role too, with [metabolism](https://nabtahealth.com/glossary/metabolism/) becoming more sluggish with age. The impact of dietary changes and physical exercise on [metabolism](https://nabtahealth.com/glossary/metabolism/) and calorie burning will differ from person to person depending on genetics and individual body composition. So while we can certainly make some dietary and workout adjustments to charge our [metabolism](https://nabtahealth.com/glossary/metabolism/), our weight is ultimately determined not by our metabolic rate, but by the amount we consume and how much physical exercise we do. [Metabolism](https://nabtahealth.com/glossary/metabolism/) tests look at the levels of key hormones that may affect your metabolic rate. [Nabta Health](https://nabtahealth.com/product/metabolism-test/) offers convenient at-home testing and tailored advice. #### Sources The truth about [metabolism](https://nabtahealth.com/glossary/metabolism/)_,_ _Harvard Health Publishing,_ March 2021 [https://www.health.harvard.edu/staying-healthy/the-truth-about-](https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism)[metabolism](https://nabtahealth.com/glossary/metabolism/) The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial, _National Library of Medicine_, December 2015 [https://pubmed.ncbi.nlm.nih.gov/27747847/](https://pubmed.ncbi.nlm.nih.gov/27747847/)
