ELECTROLYTES WATER 🍶

On this topic, I want to share something worth to read. Have you heard about Electrolytes? What is the Benefit? Let's go 🦸🏻‍♀️

What is Electrolytes?

Electrolytes are minerals that conduct electricity when dissolved in water. They are distributed through the fluid in your body and use their electrical energy to facilitate important bodily functions.These minerals play a role in regulating blood pressure, muscle contraction and keep your system functioning properly. 

If you lose a significant amount of these minerals [either by intense exercise, sweating, vomiting or diarrhea] you're going to experience dehydration and feel pretty lousy. And also muscle cramping and spasm. 

3 Big Electrolytes:

1) Sodium.

2) Potassium.

3) Magnesium.

Electrolytes Drinks? What to look for?

Electrolytes drinks come in a variety of forms [tablets drop into water, powder that you mix up, liquid that comes in a regular water bottle]. 

Not all electrolyte drinks are created equal though, so the first thing that you need to do is read or check the labels. One of the example of electrolytes is sport drinks. 

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TIPS 💡:

• If you're working out for an hour or less, drink H20.
• If you're exercising upwards of 75 minutes or more [hot condition], then electrolytes drink is a good idea. 

Benefits of Electrolytes:

1) May improve exercise performance.

• Electrolyte-enhance waters (sports drink) help replenish water, electrolytes and energy lost during exercise.
• Sports drink are recommended for prolonged exercise and exercise in hot weather.

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2) Can rehydrate during illness.

• Illness such as vomiting and diarrhea can cause you to lose fluid and electrolytes rapidly. 
• Oral rehydration solutions are recommended for replenishment.

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3) Can help prevent heat stroke. 

• Prolonged exposure to heat puts you at risk for heatstroke.
• Consuming adequate amount of fluid and electrolytes is recommended to help body stay cool. 

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I think that's all for today, I hope you can use or apply this knowledge and enjoy healthy lifestyle. Don't forget to stay fit even when you're at home. #Staysafe 

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MUSLCE CONTRACTIONS

Hai Everyone 😷 How are you today? Hope you guys are doing well. Please pray for my health, because I'm going to have flu and sneeze today. 
So let's jump into our topic. My brother asked me a cpouple of days ago about muscles, because he siad he wanted to build up his muscle. Based on knowledge that I learnt during Diploma & Degree, I want to explain a little bit about muscle contractions when we do exercise. Actually, there are three types of Muscle Contraction. 💪🏻

1) Concentric Contraction.
🔐 Muscle shortens.

2) Eccentric Contractions.
🔐 Muscle lengthens.

3) Isometric Contractions.
🔐 Muscle does not change. Neither shortens nor lenghtens.

These three types of muscle contractions that happened if you're doing an exercise or bicep curl. Keep exercising in order to get muscular body. But make sure to do it in correct techniques, proper attire, suitable place and keep hydrated. ❗❗❗ Goodluck on trying. 🥰

LET'S PREVENT BREAST CANCER 🎗

Hai Assalamualaikum peeps 🥰

Today's topic is about breast cancer. As we all know, breast cancer is the common cancer in women. Let me tell you, Breast Cancer is a disease in which cells in the breast grow out of control. It depends on which cells in the breast turn into cancer. A breast is made up of three main parts:

1. Lobules 
2. Ducts
3. Connective tissue.

The lobules are the glands that produce milk. The ducts are tubes to carry milk to the nipple. The connective tissue (consist fibrous & fatty tissue) surrounds and holds everything together. So, most of the breast cancer begin in the ducts or lobules. It can spread outside he breast through blood vessels and lymph vessels. Next, we go through the symptoms of breast cancer.



Symptoms of Breast Cancer
Breast pain can be a symptoms of breast cancer. For your information, different people have different symptoms and some people might do not have any signs or symptoms at all. Scary isn't it? Keep in mind that these symptoms can happen with other conditions that are not cancer. If you have any signs or sy mptoms that worry you, be sure to see your doctor right away.
Some warning sign of breats cancer are:

• New lump in the breast or underarm (armpit)
• Thickening or swelling of part of the breast.
• Irritation or dimpling of breast skin.
• Redness or flaky skin in the nipple area or the breast.
• Pulling in of the nipple or pain in the nipple area.
• Nipple discharge other than breast milk, including blood.
• Any change in the size or the shape of the breast.
• Pain in any area of the breast.

What are the Risk Factors?

Being a woman and getting older are the main risk factors for breast cancer. Because most of it are found in women who are 50 years old or older. It can be divided into cannot change and can change.

Risk Factos You cannot Change.

• Getting older.
• Genetic mutation (inherited)
• Reproductive history.
• Having dense breasts.
• Personal history of breast cancer or certain non-cancerous breast diseases. 
• Family history of breast cancer.
• Previous treatment using radiation therapy.

Risk Factors You can Change

• Not being physically active.
• Being overweight/obese after menopause.
• Taking hormones (hormone replacement therapy).
• Reproductive history.
• Drinking alcohol.

If you're smoking, being exposed to chemicals that can cause cancer, and changes in other hormones due to night shift working also may increase breast cancer risk. You may have high risk of getting breast cancer if you have a strong family history of breast cancer or inherited.

How to do a breast self-examiation?

Before that, I'm really sorry because these photos might be improper to see. But, in the future, it's very important for women out there. So, there are five steps you need to take:

1) 

Begin by looking at your breas in the mirror with your shoulders straight and your arms on your hips.

And then you should you look for:

• Breast that are in usual size, shape, and color.
• Breast that are evenly shaped without visible distortion or swelling.

Consult to a doctor when you see you breast have:

• Dimpling, puckering, or bulging of the skin.
• A nipple that has changed position or an inverted nipple.
• Redness, soreness, rash, or swelling. 

2 & 3) 

Now, raise your arms abd look for the same changes.

While you're at the mirror, look for any signs of fluid coming out of one or both nipples (could be watery, milky, yellow fluid or blood)

4) 

Feel your left breast while lying down using right hand and left hand to feel righ breast. Use a firm, smooth touch with the first few finger pad of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter. 

5) 

Last but not least, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breast is when their skin is wet and slipery, so thet like to do this step in the shower. So, cover your entire breast using the same hand movements described in step 4. Now you know how to check your breast at home. Ladies, please make this as a routine because the more you examine, the more you will learn about them and the easier it will become for you to tell if something has changed. Do at least once a month 🗓 So, I end my writing with a quote "The Best Protection is Early Detection"

WHY MY PERIOD CRAMPS ARE SO PAINFUL?

Some women notice changes in their mood or the way that their bodies feel every month right before they get period.
Menstrual cramps or dysmenorrhea are throbbing or cramping pains in the lower abdomen. Many women including me have extremely painful menstrual cramps during menstrual periods. For some women, the discomfort is merely annoying. While for others, menstrual cramps can be severe enough to interfere with everyday ectivities for a few days every month. It depends on that person itself. As for me, I need to sleep for almost 2-3 hours while applyng hot pack or take medicine to reduce the pain (if necessary). 💊

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There is a lot of signs and symptoms of menstrual cramps which is:

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If it's mild pain, you feel better if you:

1.  Exercise more often 🚴🏻‍♀️
2. Avoid foods that can make you feel worse (like salt and caffeine) ☕

But if these symptoms feel dreadful month after month and they prevent you from doing daily task, you must see the doctor. 👩🏻‍⚕️👨🏻‍⚕️

Who will get Pre-Menstrual Pain?

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Any women who has period can get it, but some women are more likely to have symptoms:

• Likely in late 20s to mid-40s.
• Older teens tend to have more severe PMS than younger teens.
• May be more severe in the 40s.
• Women who've had at least one pregnancy are more prone to PMS.
• Women with history of depression or other mood disorder.

What Causes Pre-Menstrual Pain?

   The exact causes is not clear but according to the some research, level of estrogen (female hormone) and progesterone (male hormone) drop during the week before your period. This will trigger the symptoms of PMS. 

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  Other than that, changes in brain chemicals and vitamin and mineral deficiency also play a role. Picture below 👇🏻 may make symptoms worse as well ❌.

What you can do if you have Menstrual Pain?

1) Sleep awhile for at least 2-3 hours .

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2) Apply hotpack/heat pack.

3) Drink plenty of water.

4) Take medication (if necessary only).

I think every girl needs to love herself, regardless of anything. Like if they are having a bad day, struggling with the pain, not in the mood or anything else, she has to love herself because they cannot do anything until they love themselves first. I hope, all of you can handle this patiently and stay strong 💘

Before I end my writing, there is suggestion that can be applied by all of you 💡

How to track your period?

According to Center for Young Women's Health on december 2014, they said the easiest way to keep track of your periods is to write down when they start & when they stop. This can help you anticipate when you're likely to be in your next month. Remember that the first day you begin to bleed is the "first" day of your menstrual cycle. On average, bleeding usually lasts 3-5 days, but can range from 2-7 days.

Example of my tracker.