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      in lifestyle and culture

      James Miller of Embody Fitness on getting your body ready for summer

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      Life

      by Amy Sessions
      3 hours ago

      For the Summer Escape Issue, we discuss getting summer ready with James Miller, Founder of Embody Fitness. And no, you haven’t left it too late.
      What do the first 30 minutes of your day look like, your morning routine and how does this differ on vacation?
      My alarm normally goes off around 4.45am so I can jump in the car and start my morning Ironman training by 5.30am which consists of either 2-3 hours of cycling or 3 hours of swimming and running and then a gym session. This is my morning ritual, and it ensures I start the day positively. I feel great when I do this as I train with amazing people, and I am then ready and energised to take on the dayahead. When I am on vacation I do enjoy not needing to roll out of bed before 5ambut I will always start the day with physical or mental exercise but in a more relaxed and probably less demanding manner thanwhen I am training for performance.
      We have eight weeks until we hit summer vacation – how can we shape up in terms of exercise now?
      Eight weeks is a good amount of time to make a very positive impact on your physique if you follow a high qualitytraining and nutritional programme, but it will require a focused approach with littleroom for error. I personally prefer havingthese periods of really dialling in my training and nutrition, especially if I know I’m goingon holiday at the end of the phase. In terms of how training would look – I think many make the mistake of panicking, doing far too much cardio or HIIT classes and eating 500 cals a day in an attempt to radically drop weight. You may drop fat but you are also likely to drop muscle mass and you may feel worse as a result of such a dramatic short term approach. You are going to want to prioritise strength training, specifically compound strength exercises that recruit a lot of muscle mass. Exercises like bench press, cable rows and different forms of squats work all the major muscles in the body and yield a higher stimulus than smaller exercises like bicep curls etc. This will help to preserve lean muscle mass while in a calorie deficit and then by dropping body fat your overall body composition will improve much more and you will see a better physique in eight weeks time. In terms of results that are achievable that will vary depending on individual start points, however if you following basic principles of a calorie defi-cit along with at least three, well structured, strength training sessions you will see your body change on a weekly basis. At Embody Fitness many of our clients achieve very dramatic changes in as little as eight weeks byfollowing our expert coaches and nutritionists with a high level of consistency.

      How important is diet and what should we be eating?
      At Embody we don’t just look at calories, although a healthy calorie deficit is paramount if we are looking to lean down. A healthy calorie deficit would be roughly a 10-20% deficit. So if your maintenance calories were 2000 kcal per day dropping down to 1600-1800 would be safe for the relatively short period of eight weeks. Depending on your start point, any fat loss of between 0.5-1kg per week is considered safe and sustainable. Also making sure you have at least 1.8g of protein per kilo of bodyweight is essential as this helps with muscle building and recovery. We would also go one step further at Embody – we are ascertaining what could be highly inflammatory foodsfor our clients from the start of their journey. We make sure you are eating not only for physique but a healthy gut as well, which is essential to optimal health. One thing I have learned from our coaches at Embody Fitness, who are all qualified sports nutritionists, is the importance of the microbiome. The microbiome is responsible for our immune system, our ability to recover from training and just about every human function. Eating foods that promote good gut health is essential to good metabolic health. Foods like garlic, asparagus and artichokes for example are all prebiotics which will help feed good bacteria in the gut leading to less inflammation (think achy joints) which one could argue would lead to better training performance. At Embody Fitness we are very focused on delivering long term sustainable outcomes, so it’s important to put foods on your plate that not only make you look good but also help you feel great and allow you to perform at your best. Consistency is so important – how does your six-week summer ready programme support staying consistent across all key factors to have you summer ready? Commitment and consistency are two of the most important factors when it comes to achieving lifechanging results at Embody Fitness. Embody’stransformation programmes are all completely holistic and customised to every person to maximise their outcomes. We undertake a very detailed analysis on our clients at the start of any programme so thatwe can build the most effective and advanced programme for every individual. Personalised meal programmes and three personalised training sessions a week with regularnutrition and body composition retests are all performed throughout your two or three month programme. We also want to establish and monitor healthy lifestyle habits to ensure you are on track to reaching your target which we can do through our Embody App. With the launch of our new personalised Embody Meal Plans consistency has never been easier.
      Should we be prioritising sleep as part of this process? Sleep should be prioritised regardless.
      Sleep is our time to recharge, reset and regenerate. There is no such thing as over training, only under recovery. Without sleep, the foundations for everything become disturbedand our metabolism can be negatively affected, the ability to recover between training sessions will be compromised and our hormonal levels will fluctuate greatly. To positively set our circadian rhythm – which is our natural internal body clock – we need to aim to get around 7-8 hours good quality sleep each night and try to get to sleep as close to 10pm as possible. Our bedtime routine is crucial when optimising sleep. Switch off blue light (phone, tv etc) 20-30 minutes before bed and do not consume caffeine any later than 8 hours before scheduled sleep time. Supplements including magnesium, zinc and ashwagandha can be great additional tools to help suppress the nervous system in the eveningand prepare the body for optimal rest.

      What is your take on doubling up on workouts in a day – does it work?
      Personally, I train 2-3 hours a day from 5.30am every morning and then I also do three strength sessions a week at Embody Fitness with one of our sports performance coaches and I take ice baths at Embody around three times a week for recovery. This is a relatively high volume of training a week but it is required to be able to compete at Ironman events which are long and races requiring a high level of endurance fitness. On the other hand, training twice a day for someone that is a complete beginner or hasn’t been training consistently for months isn’t the best of strategies. Let’s take an average client of Embody for example who lives a fairly sedentary lifestyle and doesn’t do any exercise but wants to get in better shape, lose body fat, and have more energy. If that sounds like you, you’re going to see incredible results just from strength training three days a week and being more active throughout the day. Over time you could start introducing more cardio on your non-training days but you’d never have to do more than one workout in a day to achieve those goals. I say this from experience and seeing thousands of clients who have been able to transform their bodies with our Embody Fitness transformation programmes.
      How important is hydration?
      Adequate hydration is crucial and often overlooked because of how simple the advice of “drink more water” might seem. But if you remember that our bodies are made up of 60% water then you’ll appreciate just how vital it is to be hydrated. From regulating our body temperature, lubricating our joints, and improving physical performance, mood, and cognitive function the benefits are countless. What’s the biggest roadblock in getting summer ready in a short timeframe? A lack of commitment and not having the right plan which will lead to results are often two of the biggest roadblocks to achieving results. This is why our clients at Embody Fitness do achieve amazing results… they are definitely committed when they sign up to us and we ensure they are achieving the best personalised programme for them that ensures they see the actual changes in their body on a weekly basis. We have recently launched our Embody Online training programmes which now means for clients who can not physically visit us they can follow our expert guidance in all areas themselves so now all they need is the commitment on their end and watch the amazing results take shape.
      Do you work out on vacation and what would you suggest if you a) have a gym and b) you can only use your own body weight?
      Holidays are important to unwind and relax and recharge so I tend to take a lot off my training schedule during this time. However daily exercise is important to me for both physical and mental wellbeing so even if I take a walk, go for a slow jog or do some deep stretching then this is still important to me. If I am on holiday somewhere quite remote or in the Swiss mountains where I spend a lot of my time in the summer I will do a lot of hiking, cycling and swimming and a few bodyweight “full body” workouts. You can always incorporate the use of bands or suspensioncables like a trx if you needed more variety in your exercise selection. However, I will always look to maintain my three strength sessions a week as this is a ritual for me and helps me maintain my strength and muscle mass on top of all the cardio training I do.
      This is The Summer Escape Issue – where will you be escaping to this summer?
      I spend two months in the summer in one of my favourite places in the world, Crans Montana in the Swiss Alps. I feel like I am in heaven when I am there with my family and I enjoy the outdoor lifestyle and freshclean air in some of the most beautiful nature the world has to offer.
      July/August’s – The Summer Escape Issue with Tania Santos Silva – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in lifestyle and culture

      5 amazing ice baths in Dubai to keep you cool you this summer

      by

      Life

      by Sarah Joseph
      1 hour ago

      Looking to cool down during this extreme UAE heat? Here are five of the best ice bath spots to visit in the summer.
      Embody Fitness

      Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
      Contrast

      Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
      ReFIVE Spa

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. With the assistance of the trained therapists, you immerse for as long as your body needs while coaching you through with breathwork and meditation exercises. Located at Five Jumeirah Village, the Ice bath therapy is priced at Dhs125 per session.
      Boxica

      Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation,muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
      Longevity

      Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
      July/August’s – The Summer Escape Issue with Tania Santos Silva – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

    • 125 Shares

      in health and weelbeing

      All Your Women’s Health And Wellness Needs In One Place

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      At Zoie Health we believe women deserve access to affordable, definitive and helpful healthcare at every phase of their lives. We’re building Africa’s first digital women’s health clinic for 500 million women, offering much-needed support for family planning, fertility, maternity and beyond.

      Catch Us At Fit Night Out

      So far we’ve interacted with you and women like you almost exclusively online. Partnering up with Women’s Health for Fit Night Out is the perfect opportunity for us to give you a first-hand experience of our carefully curated products and services for women’s health and wellness. Join us at FNO on 05 August 2023 to learn more about the Zoie Shop & Pharmacy, where you can access a wide range of women’s health and wellness products. From period, fertility, pregnancy, maternity and menopause needs we’ve got you sorted!

      Delivered Straight To Your Door

      Why take the same monthly trip to the pharmacy when you can have all your essentials for hormonal health, feminine care, over-the-counter medication, sexual wellness, mom & baby products, as well as test kits delivered to your door? Having your medication and personal care products delivered should be as easy as ordering food for delivery. So what are you waiting for? Change the way you care for yourself today.

      Any Burning Questions?

      Plan to break a sweat at FNO? Studies show that those who are physically active report greater sexual desire, arousal, and satisfaction. Drop by our stand to get to know how your workouts can boost your libido. Our resident OBGYN and sexual health educator will be on standby to answer all your burning questions! More

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      in lifestyle and culture

      Looking for a wellness getaway? Visit this holistic resort for an inside-out cleanse

      by

      Life

      by Sarah Joseph
      1 hour ago

      RAKxa shares how this wellness experience has put Thailand on the wellness map with its holistic treatments and deep detox focus.
      Talk us through the bespoke wellness consultation process you’ve designed for guests.
      Guests can embark on a journey with a three-step assessment that includes a health and wellness consultation session, a functional fitness assessment at RAKxa GAYA, and an in-depth doctor consultation at the VitalLife Scientific Wellness Centre and Traditional Wellness at RAKxa JAI. We place emphasis on addressing the entirety of an individualʼs health by comprehensively examining their medical history to gain a complete understanding of the current health status. Upon completion of the initial consultation, a tailored programme is designed to ensure that you feel comfortable and confident incorporating changes into your daily life. The treatment plan will evolve over time as you progresson your wellness journey. Next, we move onto the Functional Fitness Assessment(FFA) to analyze your daily essential functional movement including strength, mobility, balance, and coordination to guide you to the right treatments, classes, and exercises that suit you best while with us and in your everyday life back home. Then guests will have the chance to consult with an anti-ageing doctor to review all your conditions. Additionally, at the VitalLife Scientific Wellness Centre at RAKxa Wellness, a full repertoire of laboratory tests including complete blood test, hormone panel screening, food intolerance test, micronutrient test, and urine metal test is provided along with online consultation with nutritionists. Our anti-ageing doctors will work collaboratively with the other RAKxa’s traditional therapists with years of experience in practising Ayurveda, Traditional Thai medicine, and Traditional Chinese Medicine, to create a fully integrative personalised wellness programme.

      What was the inspiration behind launching RAKxa, the luxury wellness destination?
      We understand that everyone’s health journey is unique and ever-changing. When it comes to individual health, a ‘one size fits all’ treatment will not be as effective as a personalised one where each individual’s health issues are uniquely treated. We are dedicated to being your trusty health guide, offering valuable support to those navigating the complexities of the healthcare system. We are dedicated to healing, sustaining, and preventing – a lasting wellness journey tailored to your unique needs. We embrace an integrative approach as a whole to wellbeing through a combination of health care, therapies, treatments, and wisdom of traditional and modern medicine, along with, nutrition, rest, and taking advantage of their unique healing benefits that complement one another, then integrate them into a healing system or what we call a programme, to deliver synergistic and complementary wellness results, with a more pleasant healing experience. Our brand philosophy states, ‘Health is Wealth’ – Everyone wishes to guard and cherish their health as much as their wealth.
      “We believe that a balance of opposing forces, known as Yin and Yang, is crucial for both the body’s optimal functioning and overall health.”

      The villas are designed to encourage deep rest and reflection. How does the design and layout ensure utmost relaxation?
      The layout and function of the villas are ergonomically designed by doctors to create a safe and comfortable resting space for everyone. The bed’s height is set to no higher than 70cm for comfort, especially for elderly guests or those with back pain and injuries. Natural materials such as hypoallergenic cotton silk bedsheets are chosen, with a choice of six pillow types for our guests to choose from (contour massage, cervical opedic, classic natural latex, buckwheat, companion, and memory foam), all are made from natural materials. The organic selection of amenities made from high-quality natural materials designed by Thai local brands embraces the idea of giving back to the local community. Our rooms are decorated with earthy tones, creating a calm and serene atmosphere. Soft fabrics and blackout curtains are installed throughout the villas so that our guests can enjoy a peaceful and undisturbed night’s rest.
      The RAKxa’s wellness cuisine is centered on ingredients. How does the retreat focus on restoring balance through food?
      We believe that good food is the best medicine. Our food philosophy is rooted in the idea that what we eat can profoundly impact our overall health and wellness. By understanding each of our guest’s unique dietary needs, conditions, and preferences, we could offer a personalised healthy and balanced dietary menu. At the beginning of your programme – our chefs and nutritionists collaborate with doctors and use dietary lab test results to curate personalised menus that meet individual health goals, from optimising gut health for efficient nutrient absorption to striving to minimise and eventually eliminate harmful toxins accumulated in the body. Also, we work with our traditional medicine doctors – we believe that a balance of opposing forces, known as Yin and Yang, is crucial for both the body’s optimal functioning and overall health.

      Science and tradition come together at RAKxa. How are the traditional treatments combined with energy healing practices?
      Energy Medicine at RAKxa Integrative Wellness is a healing practice that is based on the perpetual transmutation of vibrational energy and has been around for centuries. The techniques are cultivated in various cultures and traditions, and our talented guru’s conduct with grace and skill. At RAKxa, we offer unique examples of this methodology from all corners of the world: singing bowls from ancient Tibet, chakra and pranic healing, part of ancient Ayurveda methodology, healing with crystals which date back to Ancient Egypt and Ancient Greece, and Reiki, which originates from Japan. The transformative effects of energy healing help to unleash joy and peace by manipulating brainwaves, enhancing individuals’ chemistry and hormone levels, removing energy stagnation and improving your overall wellbeing. Energy healing can be integrated and treated alongside other medical services, whether it is exercises, physical therapies, or administering medical care such as intravenous vitamin (IV) infusions, because we want everyone to be in good health both inside and out and, importantly, in mind and spirit.

      The property’s medical gym uses technology, functional medicine and the science of movement – what are some of the bespoke exercise routines available?
      Our medical gym at RAKxa Gaya uses a diagnostic approach, drawing upon technology, physiotherapy, sports medicine, and the science of movement to create a personalised exercise. RAKxa’s team of physiotherapists and sports scientist conduct a comprehensive assessment of guests’ body posture, stability, endurance, strength, coordination and balance, as well as everyday movement using state-of-the-art equipment and world-class Olympic Grade Standard machines such as walk-pattern analysis with Gait Analysis, Functional Assessment with Huber, and Neuromuscular reactivation using Redcord Muscle Function Restoration with Red Cord Exercise. Following a thorough assessment, the results are then interpreted by a staff of movement specialists, physiotherapists, and wellness trainers who create custom-made training plans that blend results-oriented, corrective exercises,that are both modern and traditional. Your training programme will be specifically tailored to your conditionsand abilities, as well as your personal wellness goals. Head to Toe Stretch, which is a one-on-one session provided by medical gym staff, is recommended. This passive stretch helps you gently loosen up your physical tension, reduce lactic acid build-up, and improve your range of motion and flexibility.
      The VitalLife provides hyper-personalised treatments – what’s the science behind this technology?
      Our anti-ageing medicine is an array of modern technologies from advanced diagnostic equipment to innovative therapeutic interventions that create hyper-personalised treatments designed to restore and optimise guests’ health and longevity. We strive to provide guests with the highest level of medical standards and care, ensuring they receive the most advanced and tailored anti-ageing solutions in a comfortable and welcoming environment. The treatment sessions are based in the Medical Wellness Clinic under the supervision of medical professionals from VitalLife.
      July/August’s – The Summer Escape Issue with Tania Santos Silva – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in health and weelbeing

      Here’s Exactly How Your Vagina Changes In Your 20s, 30s And 40s

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       Though you may not be aware, vaginas go through changes along with the rest of your body. Here’s of the vagina changes over the decades from your 20s, 30s and beyond …

      Why do vaginas change?

      Through the years, your vagina changes with the rest of your body, drooping and even drying as you approach menopause. Hormonal changes influence the way your vagina looks and feels – though it’s all totally normal. Over time, you can expect a change in vulva thickness, lubrication and pelvic floor strength. Read on for the specifics of how your vagina changes with age.

      In your 20s

      Normal shrinkage

      Puberty’s over (thank goodness) and your organs have reached their adult size. Except, that is, for your labia majora – the outer “lips” that enclose the rest of your privates. Don’t be shocked to see these looking slimmer. As you age, subcutaneous fat, including that of your genitals, decreases.

      In your 30s

      The big stretch

      The uterus balloons to watermelon proportions during pregnancy – then shrinks back down within six weeks after birth. In South Africa, statistics show that the majority of births in private hospitals are conducted by C-section, sparing their vag opening similar stretching.

      Dark shadows

      The hormone shifts that come with pregnancy or ageing can cause your labia minora, the “inner” lips that encircle the clitoris and vaginal opening, to darken in colour. So you can relax if, on your next self-check, it’s like 50 shades of (mauve-ish) grey down there.

      In your 40s

      Short stuff

      Though a woman’s egg supply dwindles rapidly in her early forties, she still ovulates and (sigh) gets her period. Cycles are a bit shorter, though, and tend to peter out by age 51 – i.e. menopause. Your body puts an end to fertility five to 10 years before that.

      Deep squeeze

      Your repro organs are supported by a hammock of tendons, tissue and muscle. Extra kilos, ageing or years of high-impact workouts can loosen this pelvic floor, straining organs and causing bladder leakage or a “heavy” feeling down below. Your move: Kegel exercises! These simple moves strengthen your pelvic floor, making it healthier – and for stronger orgasms.

      Desert rescue

      Lower oestrogen levels affect the vagina’s acid-alkaline balance, which can spur inflammation – along with thinning and drying of the vaginal walls, which can cause itching, burning and redness. Silver lining: regular sex can prevent this (get on it!).

      This article was first published in womenshealthmag.com. More

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      in health and weelbeing

      I Tried Ozone Sauna Therapy – Here’s What Happened

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      From the plethora of health and wellness treatments comes something unusual: a gassed-up treatment that promises to heal and reinvigorate. We went ahead and tried ozone sauna therapy at Expand Health to scope out the vibe.

      What is ozone sauna therapy?

      Simply put, it’s a chamber that emits steam and ozone. The steam opens up the skin’s pores, making it possible for ozone to enter the body and be absorbed, so that the benefits can be felt. Your head is never inside the ozone chamber, since ozone is toxic to breathe in (kind of like the ozone in the sky we’re trying to combat).

      Patients are given an oxygen mask to breathe in, so that the ozone doesn’t enter the lungs and cause damage and the chamber should be sealed off at the head.

      While ozone is toxic if breathed in, it’s believed there are other benefits to be gained from having it seep through your pores. Anecdotally, it’s used to treat skin lesions, fight viral infections, activate the immune system and even boost digestion. Many of the benefits, per studies, are yet to be proved scientifically, and researchers are working to gain a greater understanding of ozone therapies.

      Per the little research that exists, ozone therapy could:

      Boost your immune system, since the flood of oxygen in the body stimulates immunity.

      Improve circulation, as fresh oxygen travels to your cells, organs and tissues.

      Protect from foreign invaders, as a boosted immunity halts growth of bacteria and viruses and limits their survival.

      Reduce oxidative stress, since oxygen brings in new life to cells. It could in this way calm inflammation and chronic disease.

      I tried ozone sauna therapy

      I went to Expand Health in Cape Town to try their ozone sauna. They have a range of treatments on offer, from red light therapy to cryo-chamber and oxygen therapy. I opted for the ozone sauna, not entirely because of the cold, but because it’s one of the treatments I had yet to try.

      After dispatching of my garments and donning a towel, I climbed into the sauna chamber and sat on the sterilised seat, while my therapist closed up the machine to let the ozone in. It felt steamy and warm and smelled a bit like chlorine, but not in an overwhelmingly bad way. The ozone seeped through my pores for twenty minutes at varying heats, starting from a balmy 38º Celcius. I promptly fell asleep and felt blissful. After my session, I felt remarkably clean and dewy. I also felt refreshed.

      My therapist and practice manager, Carmen Heunis, tells me that the really revitalising effects are felt from coming to regular sessions – which makes sense, since most therapies need to be done often to see results. Overall, I felt it was a really lovely and passive way to take in something with rejuvenating effects.

      Before your ozone sauna therapy

      Make sure you have a qualified practitioner administering the treatment

      Make sure you never breathe in the ozone as this can be toxic

      Make sure you use a proper machine that never opens during the treatment

      You should have oxygen throughout so that you never breathe in the ozone

      Before you leave the machine, you should wait for the ozone to be suctioned out of the machine before opening

      For peace of mind with this kind of treatment, make sure your facility is part of the South African Association of Health And Skincare Professionals More

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      in fitness and body

      Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

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      If you’ve got a little one on the way, or are thinking about adding to your family soon, you’re probably already focusing on your baby’s health and nourishment (#momlife). This brings the conversation to your own nutrition: What if you are looking to lose weight before getting pregnant and want to try a diet of the moment, such as intermittent fasting (IF)? Or maybe you’re curious about its purported longevity or blood sugar benefits.

      Whatever the reason behind your IF interest, you might be curious about how to maintain intermittent fasting while pregnant. Or, perhaps you just found out you’re pregnant and want to know the safest way to continue or wean yourself off of a fasting diet.

      Yep, these are questions and concerns that docs and prenatal nutritionists hear from expectant mamas these days, given all the hype surrounding fasting diets right now. So here’s the lowdown on intermittent fasting for pregnant women — with input from Jennifer Wu,  an ob-gyn and Nicole German Morgan, a dietitian with a background in prenatal nutrition.

      And, as always, experts advise you to always check in with your healthcare provider before making any dietary changes, especially if you’re newly pregnant or planning to get pregnant.

      Let’s get right to it: Is intermittent fasting ever safe for pregnant women?

      Generally, fasting isn’t recommended for pregnant women. Research shows that intermittent fasting can benefit metabolism and lead to weight loss. It may potentially reduce the risk of developing type 2 diabetes. But it can also actually lower a pregnant woman’s blood sugar too much. “Low blood sugar in combination with the natural drop in blood pressure in pregnant women could lead to lightheadedness and fainting,” says Dr Wu.

      An older study that focused on religious intermittent fasting in pregnant women (with healthy pregnancies) found that fetal movement was lower when mothers were fasting. This makes sense, because her glucose levels would be low and fetal movement is tied to how much glucose (aka an energy source for the bod) the fetus is able to get from the mother. That’s why most religious fasting gives an exemption to pregnant women, Dr Wu adds.

      It’s a no-go

      So, intense fasting is a no-go for pregnant women (more on that later). But the only type of fasting that may be safe for women who aren’t too far along in pregnancy is an overnight fast, for about 12 hours maximum. But, even doing a 12-hour fast depends on the trimester, explains Morgan.

      During the early stages of the first trimester, it’s of course essential to focus on consuming enough important prenatal nutrients, but your body may not need that many more additional calories than your normal intake. “In the third trimester and the later stages of the second trimester, intermittent fasting may not be appropriate at all — many women will require an additional evening snack prior to bedtime or need to eat quickly upon waking,” Morgan explains.

      You need to make sure that you are getting enough of the essential nutrients as well as calories (many pregnant women are advised to add about 300 extra calories a day), especially if you start out your pregnancy underweight or even at normal weight, so restricting your eating may not be the right solution, she adds.

      Are certain types of intermittent fasting safer than others when you’re pregnant?

      If you’re early on in the pregnancy, doing a modified version of intermittent fasting, by fasting overnight for about 12 hours (as mentioned) would be your only moderately safe option. According to Morgan, this would involve fasting from about 7 p.m. or 8 p.m. at night to 7 p.m. or 8 a.m. the next morning, which might be your normal eating schedule anyway.

      But, you don’t want to cram too many calories into a short period of time, as that isn’t healthy for digestion. Nor should you miss out on calories necessary to nourish the baby by spacing out you’re eating too much, she points out. The other popular versions of IF schedules — the 16:8 diet (where you eat within an eight-hour window), the 5:2 method, which involves eating normally five days a week and pulling back on calorie intake substantially two days a week, or alternate-day fasting — should all be off-limits, as they’re too extreme for any pregnant women.

      Eating schedules are really different for everyone. But Dr Wu generally recommends eating more frequently when you’re pregnant instead. Focus on small meals about every two to three hours, especially during the first trimester, when morning sickness is prevalent and you may not be in the mood to eat a huge meal at one time. “This also helps to keep the blood sugar steady in the second and third trimesters,” Dr Wu says.

      But for patients who struggle with heartburn during pregnancy, Dr Wu suggests stopping eating about four hours before going to sleep to allow more time for digestion, since heartburn may be worse once you lie down in bed. If you follow those guidelines, you may not tend to eat until breakfast upon waking up, so it is actually somewhat similar to an IF schedule.

      If I practised intermittent fasting before pregnancy, should I just stop and return to a normal eating schedule?

      Yep, you want to eat more frequently, without large chunks of time and without nutrients. Here’s why: Eating more frequently helps keep your blood sugar and blood pressure — and the baby’s — stable. “To promote more [weight] maintenance and less weight loss, it may be smart to widen your window of eating in order to be able to consume a more balanced diet,” Morgan says.

      Does intermittent fasting affect fertility?

      Believe it or not, if you’re trying for a baby, IF could help in some circumstances. “If patients are overweight or obese, they may have irregular cycles and trouble ovulating,” which can make it tough to get pregnant. So following an IF diet (which typically means you’ll be restricting your calorie intake) may yield weight loss and in turn, improve fertility.

      For example:

      Women with polycystic ovary syndrome — or PCOS, which often disrupts metabolism, the menstrual cycle and ovulation — may encounter fertility issues. But, as one study showed, losing weight (by reducing calorie intake generally by 500 to 1,000 calories per day) may help overweight women with PCOS produce luteinizing hormone and in turn, ovulate more regularly (and therefore get pregnant more easily). Dr Wu asserts that IF is fine for weight loss, but that you should stop dieting upon finding out that you’re pregnant.

      On the other end of the spectrum, if you’re underweight, continuing to restrict your eating and calorie intake can be detrimental to fertility. In extreme cases, “intermittent fasting and losing weight may actually adversely affect fertility as patients may stop menstruating and ovulating,” says Dr Wu. Morgan adds that eating less frequently while practising IF can put the body under high stress, which is not helpful when it comes to getting pregnant. “The most important point for fertility is to nourish the body in a balanced way and not to let the body feel as if it is under stress,” says Morgan.

      Is it ever safe to lose weight at all during pregnancy, via a fasting diet or any other diet?

      In short, no. Weight loss is, in general, not a thing you want to focus on at all during pregnancy. So you want to speak to your doctor about potentially terminating a particular diet you’re on to make sure you’re approaching pregnancy safely.

      During pregnancy, it’s more about staying at a healthy weight, or not gaining too much weight during the pregnancy if you’re overweight. “If patients are overweight or obese when they become pregnant, the recommendation is to gain less weight, around 6 to 8 kilos, depending on the weight of the patient,” Dr Wu says.

      But even if the patient is overweight, or develops gestational diabetes during pregnancy, for instance, fasting still isn’t the answer. That’s because it could interfere with any blood sugar-regulating medication the patient is on, she notes.

      Which trimester are you in?

      Of course, there are many factors that can impact your weight during pregnancy. It also depends on the trimester you’re in. For example, it’s normal for women to drop a few pounds during the first trimester from morning sickness, nausea, or even hyperemesis gravidarum. It’s not a good idea to lose any weight at all during the second or third trimester, Morgan says. But ultimately the advised amount of weight gain during pregnancy depends on the patient. It’s something you should discuss at length with your doctor so that you feel informed and comfortable.

      The bottom line: Nutrition during pregnancy is highly individualized to the person. It depends on how high-risk the pregnancy is and the prior health conditions of the mother. After all, no one person’s body or metabolism is the same. Before trying any new diet or changing your eating habits, it’s important to check in with your healthcare provider. You’ll want to ensure that it’s safe and sustainable for you to continue throughout pregnancy.

      This article was originally published on www.womenshealthmag.com More

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      in lifestyle and culture

      Overindulged? Gut Health Specialist talks gut health and mindful eating

      by

      Life

      by Camille Macawili
      2 hours ago

      Overindulged during the Eid festivities? Feeling bloated after a meal and don’t know where to start? We’ve got your gut covered.
      We ask the expert, Danielle Françoise, a Gut Health & Mindset Coach who works on helping clients heal from the inside out through breathwork, meditation, and gut cleansing.
      Here, Emirates Woman asks all you need to know to keep your gut health in check and why digestive issues start showing up in your 30s.
      Danielle Françoise, Gut Health & Mindset Coach | Photo: Instagram @coachedbyfrancoise
      What happens to your digestive system when you enter your 30s?
      Once we hit 30 the amount of stomach acid we produce starts to decrease more rapidly which is why around this age heartburn and acid reflux is more common and finding it harder to digest certain foods. By eliminating gluten and dairy while minimising alcohol and coffee consumption (swap out for a healthier energy boost like matcha) a lot of people see improvements pretty quickly. Being intuitive and making these adjustments as we age means we can stay in control of how good we feel – working with our bodies and not against them.
      Do debloating, probiotic, and pre-biotic supplements work? What should we be looking out for?
      The key thing here is unfortunately not all supplements are made equal. I swear by taking both pre and probiotics to produce and feed good bacteria in the gut which will improve your digestion but you need to look for clean ingredients and no bulking agents – this goes for any supplement you are buying.
      I don’t personally take or recommend any debloating pills as I believe in helping clients get to the root cause of their issues as bloating is very common but definitely not normal. It’s your body giving you a signal that your digestive system is not happy and we really shouldn’t ignore it.
      Aside from supplements, how can we look after our gut health?
      The gut needs and loves diversity.. so I always challenge my clients to work towards eating 30 different plant-based foods a week alongside their chosen protein sources – this includes fruit, veg, nuts, seeds, legumes, and fresh herbs. I’m also a huge fan of bone broth as it’s full of natural collagen which helps to heal and restore the gut wall lining. Start with a mug full every other morning on an empty stomach or if your gut really needs some TLC, have it every day for 2 weeks. It won’t be long until you start to feel better, it’s very powerful stuff.
      What should we be adding to our diet to reduce bloating and maintain a happy digestive system?
      Everyone is different which is why I work with clients on a 1:1 basis or create a personalised gut health plan after an in-depth online consultation, but gluten and wheat can be the devil for most, whether you get bloating symptoms or not. Especially in things like bread which just isn’t made the same as it used to be years ago and can play havoc on our digestive system. I would always encourage someone to go gluten and wheat free for a month and nearly everyone reports back on how amazing they feel – lighter, brighter, clear-headed, more energy, less or no bloating. Focusing on adding in lots of variety and colour to your diet alongside gut-loving fermented foods, live cultures, kombucha, bone broth and also making sure to actively minimise stress and do things that make you happy which is super important for a healthy thriving gut.
      Swipe through the gallery below to shop 9 of the best digestive supplements below to improve your digestion and gut health:

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      Feature Image: Instagram @karenwazen More