Women’s Health Blog

The Importance of Crystal-Clear Rules for your Child
The world is a far more scary and complicated place than it was when you were a child. As a result, it’s imperative that you set adequate yet fair boundaries with your child. It’s a very important role in your parenting responsibilities. Children must make difficult decisions each day, and if they don’t have clear, firm boundaries set, they may not always make the wisest choice. Limits teach children proper restraint in social and individual activities and provide children with necessary structure and security to assist in healthy development. Setting limits also provide children with guidance before they have an opportunity to get into trouble, thus making them more successful with everyday life.
A child’s age and developmental level needs to be considered when setting limits. All children have a need for independence and individualization; however, they also need structure, security and parental involvement. It goes without saying that the needs of a 2-year old vary greatly than those of a teenager. A toddler has a strong desire to explore and investigate, but parameters need to be set to ensure their safety while doing so. Teenagers need to be able to be an individual and be independent, but with strong parental guidance and influence, are more likely to make smart choices in difficult situations.
Limits should be discussed and set prior to the situation. Though situations arise that weren’t planned on, daily situations should have set limits and expectations. A teenager who breaks curfew may have the privilege of going out with friends revoked until they learn respect for the rules. A child who misbehaves while playing with a friend may need to be separated from the fun until they can learn to properly behave.
Children respond in a positive manner in an environment in which they know what to expect and what is excepted of them. A child will be more respectful towards rules and more willing to abide by them if the rules are clear and consistent. Additionally, it’s crucial that once a limit is set that they caregiver stick to it. A child is less likely to try and manipulate a caregiver into changing the limits when their experience has been that there’s no bending on the limits. And remember, you are the one who sets the limits and lays down the law. There’s no need to argue with your child. Be firm and consistent and they are less likely to challenge the rules and will accept the consequences.

read comments (0)

The Importance of a Regular Routine to your Child
Regular schedules provide the day with a structure that orders a young child’s world. Although predictability can be tiresome for adults, children thrive on repetition and routine. Schedules begin from the first days of life. Babies, especially, need regular sleep and meal programs and even routines leading up to those activities.
As they gets older, when a child knows what is going to happen and who is going to be there, it allows them to think and feel more independently, and feel more safe and secure. A disrupted routine can set a child off and cause them to feel insecure and irritable.
Dinnertime is a great place to start setting a routine. Sitting together at the dinner table gives children the opportunity to share their day and talk about their feelings. This is also a great time to include some responsibility in your child’s routine, such as helping to set or clear the table.
And regardless of how exhausted you or your children may be, don’t be tempted to skip winding down from the day. This is part of a nighttime ritual and allows both child and parent to decompress after a busy day. It also helps bedtime go more smoothly. This is usually the time of day when parent and child can spend some quality time together, so fight the urge to start the laundry or do the dishes until after the child has gone to bed. If this isn’t possible, consider trading off these duties with your spouse each night to ensure your child has quality time with each parent on a regular basis. Take the time to find out what wind-down strategy works best for your child. Some children are actually energized instead of relaxed by a warm bath, so if that’s the case with your child, bath time should be saved for a different time of day. Whatever routine you settle on, make it quiet, relaxing, and tranquil for everyone.
And though routines are essential, there should be some room to be flexible as well. You might be out late at night on a family outing, have unexpected company show up that may result in a skipped meal or nap in the car while running errands in the evening. In these instances, it’s important for you to keep your cool. If you express frustration or anger about disrupting the routine, your child will as well. Prepare children for such unexpected events and show them that though it can happen from time to time, the routine will return the next day.

read comments (0)

Yoga for Modern City Life: Hatha Yoga Most Popular in the US

There are actually several branches of yoga, including bhakti, the yoga of devotion, and jnana, the yoga of knowledge. The most widely practiced branch in the US, the one typically offered at gyms and exercise studios, is hatha yoga, which is physical yoga. But there also are different styles of hatha yoga, from the exercise-intense power yoga to the gentle chair poses used in svaroopa yoga.

Many of the instructors offer integral yoga, which involves stretching and bending into various positions called asanas, as well as breathing exercises and deep relaxation. By practicing and learning asanas, students can gain flexibility, strength, stamina and improved circulation.

Integral yoga is not religious, but it does offer an introspective, spiritual component that you won’t find in most exercise programs.

A typical adult class lasts 1 hour. First, the students center themselves through breathing, then come together as a group with a collective om. They do a quick series of cardiovascular movements, an hour of stretching and 20 minutes of relaxation while lying on their backs.

The relaxation period gives students a chance to turn inward. Some people are making lists in their head. Some people are asleep. Some people are just in a really great space, where they’re conscious of what’s going on in the room, and yet at the same time, completely and unequivocally out.

read comments (0)

The Family that Eats Together Stays Healthy Together
Recent studies have shown that not only do children like to sit down at the dinner table and eat a meal with their parents, but they are more likely to eat a well-balanced, nutritious meal when they do. But with the hectic lives we seem to lead these days, getting the family all together in the same place at the same time can be a difficult chore. Between work schedules, after-school activities, errands, and the like, it seems we have less and less time. But with a few simple ideas and some planning, meal time can be an enjoyable and treasured family time.
Designate no less than one night per week to have a sit-down meal with your family. Sunday nights are usually a good choice for this because you have more time to relax and the weekend chores have been completed.
Involve your children in the meal planning and preparation. This gives them a strong sense of self and the foundation for a lifetime of healthy meal planning and preparation.
Make sure the television is off, and make it a rule that all phone calls go to voice mail or the answering machine during the meal. Take this time to visit with one another and enjoy one another’s company. This is a great time to reconnect and find out what events happened this week. Take your time eating, and teach your children how to do the same in the process. Eating slowly is a healthy habit. Don’t jump up and start clearing dishes and putting things away until everyone is done eating and talking.
On those days that you can’t sit down as a family, try to make a habit of sitting down and chatting with them while they are eating, instead of rushing around catching up on the chores. This shows them you’re interested and that you care and want to be and involved and important part of their every day life.

read comments (0)

Yoga for Modern City Life: Ancient Practice Fits Modern Life

When Trace Bonner launched Holy Cow in West Ashley’s South Windermere Shopping Center last summer, she didn’t know what to expect. Now she’s teaching 16 classes a week and adding another instructor. And while she credits the center’s success in part to its cute cow logo and convenient location, there’s no question that there’s a revived interest in yoga across America.

The ancient Indian practice of yoga first arrived in the US at the beginning of the 20th century, but didn’t really catch on until 1969 with chants at Woodstock. Now, after being overshadowed by the aerobics craze in the ’80s and early ’90s, yoga is once again attracting followers, with many looking for relief from ailments and injuries or from the stress of daily life.

Baby boomers, worn out from years of jogging and bouncy workouts, are back on board. But interest is growing with other age groups, too, from college students to senior citizens to celebrities.

The surge in interest is being fueled partly by doctors’ growing acceptance of yoga’s healing potential. Mainstream medicine has adopted yoga as a gentle therapeutic method for treating a number of illnesses, so more and more doctors are referring their patients to yoga. Initial trials have shown yoga can help people with arthritis, carpal tunnel syndrome, asthma and cardiac risk factors.

read comments (0)

The Detrimental Effects of Verbal Abuse and How to Stop the Cycle

“Sticks and stones may break my bones, but names will never hurt me.”

That’s just not true. Name-calling hurts — especially when the person doing it is a parent, a teacher, or a coach. Yelling and screaming might have been the way you were brought up and you might think it worked for you, so why wouldn’t it work for your kids? But did it? Remember how it made you feel. You probably felt belittled, devalued, and insignificant. You certainly don’t want your own children to feel that way. It may cause emotional trauma that can result in long-term hurt. Among other things, verbal abuse can undermine your child’s self-esteem, damage his ability to trust and form relationships, and chip away at his academic and social skills. Name-calling, swearing, insulting, threatening bodily harm, blaming or using sarcasm are all forms of verbal abuse.

What are the signs that a child is suffering from verbal abuse? They may have a very negative self-image. They may commit acts that are self-destructive, such as cutting, hitting or scratching themselves, as well as other reckless and dangerous activities. They may exhibit physical aggression, be delinquent in school, or display interpersonal problems. They may hit other children, frequently fight with classmates at school, or be cruel to animals. They may also exhibit delays in their social, physical, academic or emotional development.

Recent research suggests that children who suffer from verbal abuse are highly likely to become victims of abuse later in life, become abusive themselves, or become depressed and self-destructive later in life

It’s normal for most parents at one time or another to feel frustrated and angry with their children. They may lash out verbally in these instances and say things they later regret. It’s when these instances become more and more frequent that there is cause for concern. If this describes you, it’s imperative that you seek professional help to learn more positive, meaningful and constructive forms of discipline, and for help in learning methods to control your anger. Remember to give yourself a time out if you feel an outburst coming on. Try to refrain from saying mean, sarcastic or belittling things to your child. Remember, your child learns what he lives. Don’t be a bad example and teach him bad behavior early on.

Remember that your child is a precious gift and should be treated with love, kindness, respect and tenderness. If you exhibit these to your child on a daily basis, they will learn what they live and grow to do the same as adults.

read comments (0)

Stand with your back against the wall. Place your feet two or three feet apart. Keeping feet firmly on the floor, and weight balanced on heels and toes, stretch your body up, pressing shoulders back and allowing arms to hang at your sides (Fig. 1). Inhale.

Exhale and slowly bend from waist, sliding your right hand down the right side as far as it will go. Shoulders should press back and hips should remain level, pointing forward. Head should be turned to the side, so that it’s at a right angle to the body. Hold posture for 10 slow counts, inhale and come up to starting position. Exhale and repeat on left. Inhale and come up to starting position.

Exhale and rest a moment. Inhale and slowly raise arms to shoulder level, palms down. At the same time, point the right foot to the right at a 90-degree angle while keeping the left foot turned in slightly. Exhale and bend to the right, sliding hand down to ankle or foot. If possible, touch the ground behind foot. Pull hip square against wall with left hand and turn head to look up.

Inhale and raise left arm straight up over head so that arms are in a straight line. Keep hips and torso against the wall as both arms stretch, one down and one up, touching the wall. Hold posture with smooth, even breathing for a slow count of 10. Inhale, come up and repeat on left.

Benefits: Trikonasana helps produce excellent spinal flexibility. It stretches the legs, back and neck and helps to loosen up the hips and make them strong and flexible. It is also, to some extent, a balance posture; in yoga, it is believed that the skill developed in physical balance has a profound effect on the mind, quieting unruly emotions and creating calm. It is one of the best postures for slimming the waist, hips, arms and legs. Remember to breathe deeply in when stretching up and breathe deeply out when bending the body downward.

read comments (0)

Teach your Child to Give Respect and They’ll Gain Respect in Return

One of the most important things you can teach your child is respect and the best way to teach respect is to show respect. When a child experiences respect, they know what it feels like and begin to understand how important it is.

Keep in mind the saying “Do unto others as you would have them do unto you.”

Respect is an attitude. Being respectful helps a child succeed in life. If children don’t have respect for peers, authority, or themselves, it’s almost impossible for them to succeed. A respectful child takes care of belongings and responsibilities, and a respectful child gets along with peers.

Schools teach children about respect, but parents have the most influence on how respectful children become. Until children show respect at home, it’s unlikely they will show it anywhere else.

How can you show respect to your child? If you do something wrong, admit it and apologize. Don’t embarrass, insult or make fun of your child. Compliment them and let your child make choices and take responsibility. Listen to your child’s side of the story before making a decision on an issue or problem. Be polite and use “please” and “thank you” when asking them to do things. Knock before entering your child’s room. Keep promises. Show your child that you mean what you say. And give your child your full attention.

And most important, teach your children that respect is earned. Make sure that you are leading by example and modeling respectful behavior. Be a law-abiding citizen. Show concern for your environment, animals and other people. Openly and honestly discuss exampled of witnessed disrespect.

In addition, teach your child to respect themselves. Self-respect is one of the most important forms of respect. Once we respect ourselves, it is easier to respect others.
Help them set and achieve goals. Encourage honesty and teach them that people make mistakes, and that they are the best way to learn.

Most importantly, praise your child often for good deeds, behaviors or traits, and tell them you love them at least several times each day. You’re sure to raise a child capable of giving and gaining respect.

read comments (0)

Stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.

Exhale and stretch right hand down to rest on floor behind right foot. Turn head to look up and press left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.

Benefits: This posture produces overall health. It tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.

Remember to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don’t feel tired but refreshed and invigorated.

read comments (0)

In order to teach or child to treat others with respect and dignity, they must also be treated that way. And childhood is a time for children to learn about the world, including how to get along with others. Parents play an essential role in teaching children how to form healthy relationships and grow into socially adept individuals. This social competence allows children to be cooperative and generous, express their feelings, and empathize with others.

The most effective way to teach children this lesson is by modeling the behavior you want to encourage. Every time you say “please” or lend a helping hand, you are showing your children how you would like them to act. Ask for your children’s help with daily tasks, and accept their offers of help. Praise your child’s good behavior and traits often, and help them realize how good it feels inside to do a good deed or be generous with another person.
Socially competent children are ones who have a strong sense of self worth and importance. When a child feels good about themselves, it’s easy for them to treat others in a positive, helpful manner.
Encourage acts of generosity through sharing and cooperation. Let your child know when it’s someone else’s turn with a toy or on the swing and praise their ability to recognize this on their own. Thank them for being polite and respectful and for sharing and cooperating.
Children know from their own experiences that words can hurt, and that name-calling, teasing, or excluding others affects how people feel. Children want to be treated fairly, but they don’t always understand how to treat others the same way. One way to teach fairness is to explain a rule to your child, pointing out that it applies to him as well as to others.

read comments (0)