Not just for women: Kegel exercises good for men too

Kegel exercises are not only for women. Women and men both have pelvic floor muscles, and these exercises can assist men with a variety of medical issues.

Source: Not just for women: Kegel exercises good for men too

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Daily Health Tips:Diet Prescription For Pregnancy

Q: What can a woman take as diet when she is one month pregnant?


A: Generally, food focus during pregnancy is on the same things you ate before you got pregnant…assuming you were eating right :D. More fruits and veggies, complex carbohydrates (they are rich in fibre and keep you feeling full for a longer period of time) like beans, oatmeal, sweet potatoes, brown rice etc. Load up on proteins too (fish, chicken etc), calcium rich foods like yoghurt, skimmed milk etc

Eat 5 small meals a day: breakfast, snack, lunch, snack and dinner. This should keep the hunger pangs at bay and deal with the cravings. You probably will still crave stuff: Iyaalamala’s food, ice cream with all the toppings, a ‘ginormous’ (for the uninitiated, this is a word formed from a mixture of gigantic and enormous. Cute, right?)burger etc. and guess what? You can give in once ina blue moon, just don’t make it a habit! If you take in more calories than you need, you run the risk of having a big baby with all the complications associated with that during pregnancy and delivery and of course, it’s harder to get back to your pre-pregnancy weight after the baby.

I hope this helps 😀

Have a great night, y’all J



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Daily Health Tips: Anal Itching

Q: Hi, Doctor. I want to know what causes the anus to itch and what can someone do to relieve the itching?


A: I watched a comedy skit once where a lady sat on the floor and shuffled forward in a rather embarrassing way because she had an itch on her bottom! That was funny to watch but in real life, would have been downright embarrassing for both the person with the problem and the person watching.


Anal itch is itching in and around the anus and could be due to:

  • Infections: These could be bacterial (streptococcal or staphylococcal, fungal (the organism responsible for candidiasis), parasitic (due to worms like thread worms or even scabies), viral or due to sexually transmitted infections.
  • Personal care products: Using products that irritate the skin eg perfumes, toilet paper etc
  • Skin conditions like psoriasis
  • Other medical conditions like haemorrhoids, long term diarrhea, long term constipation, diabetes, kidney failure etc
  • Medications which may either cause the itch or make an already existing itch worse eg peppermint oil or even creams used for haemorrhoids.


A once in a while itch may not be a problem, but you need to get your doctor to take a look if you find that the itches are associated with bleeding, is persistent and/or anal area appears infected.


Given the wide array of causes, treatment is dependent on identified cause. If infections are the problem, they need to be treated, if due to personal care products, try switching what you use. Specific medical conditions need to be treated and medications can be changed or dosage adjusted. Your doctor will advise. If your itch appears more at night, an anti-histamine medication to stop the itch will be given in the first instance.


In the meantime, try to avoid scratching. I can almost see the look on your face, like , ‘yeah, right! It’s so easy not to scratch and yet I decided to write about it!’. I know, I know, but scratching just irritates the skin around the anus some more and may make you more prone to infections. So, to deal with the itch urge, use can place a cold compress there (just put some ice cubes in a small towel, cover it up and place where needed).

  • You also need to cut your finger nails to ensure that even if you do scratch while sleeping, you do not hurt yourself.
  • Be sure to cleanse thoroughly after having a poo. Plain tissue may hurt so you may want to consider using water to wash up and or wet a big ball of cotton wool…please don’t flush this oh!!! 😀
  • Dress comfortably…cotton underwear and loose clothing help to prevent friction where you don’t need it J
  • Avoid constipation and diarrhea. Just keep your tummy contents moving smoothly by eating right and exercising
  • Avoid personal care products that cause irritation like heavily perfumed soaps, tissues etc

I hope this helps you.


Have a fabulous week ahead 😀




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Daily Health Tips:Why Is My Back Bent?

Q: Good evening ma’am. My back is bent and I am 18 years. Please, help me. What can I do?

A: Hi dear, thanks for writing in. I’m sorry to hear about your problem. Though you did not mention the direction of bend, let’s see if we can make sense of it though.

Your backbone is not exactly straight, in its normal form because it curves forwards as it runs up your back. There are three types of disorders that can affect the backbone:
Kyphosis, a condition in which the forward curvature of the backbone is exaggerated. In local parlance, people with this condition are said to have hunch/hump back.

Lordosis, a condition in which there is an exaggerated inward curve at the lower back. This is the typical gait of a pregnant woman.

Scoliosis, a condition in which there is a marked sideways curvature of the spine, such that the people with this condition appear to have an S-shaped spine.

Symptoms of kyphosis include:
• Hump at the upper back
• The head is usually bent forward when compared to the rest of the body

Causes of kyphosis include:
• Osteoporosis also known as brittle bones.
• Poor posture
• Infections of the spine
• Tumours (growths) of the spine
• Arthritis
• Birth defect

Treatment for kyphosis includes:
• Exercises and physical therapy
• Anti-inflammatory medication
• Wearing back brace
• Surgery

Symptoms of lordosis include:
• Exaggerated gap between back and floor when lying down
• Back pain

Causes of lordosis include:
• Obesity
• Inflammation of the disc space between the spinal bones
• Osteoporosis, also known as brittle bones. For more on this topic, please click on and

Treatment options for lordosis include:
• Weight loss
• Anti-inflammatory medication to reduce swelling and pain
• Wearing back brace
• Exercise and physical therapy
• Surgery

Symptoms of lordosis include:
• Leaning towards one side
• Uneven shoulders as one appears higher than the other

Causes of scoliosis include:
• Inheritance: This tends to run in families
• Birth defect
• Injury
• Infection
• Some cases also do not appear to have any specific cause especially the most common type in teenagers.

Treatment options for scoliosis include:
• Observation, if the defect is slight
• Back brace, for adolescents and children to prevent curve from getting worse.
• Surgery

So, please see an orthopaedic surgeon who will diagnose your specific case and advice on options available to you.

All the best.
Have a great weekend, everyone 😀

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The underappreciated health benefits of being a weekend warrior

A new study suggests that, if done safely and for enough time to meet the recommended guidelines, weekend-only exercise can be beneficial.

Source: The underappreciated health benefits of being a weekend warrior

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Bed rest for back pain? A little bit will do you – Harvard Health

When you do have back pain, does lying in bed help? Yes? No? Hmm…you should read this!

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4 ways to turn good posture into less back pain – Harvard Health

Do you find yourself dealing with back pain, again and again? You should read this!

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