Author: Dr. Barbara Edwards | Princeton, NJ

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Pregnancy Friendly Workouts

The pregnancy journey brings physical changes that can make your regular workout routine more challenging. However, if you’re accustomed to an active lifestyle, you can still maintain a fitness regime, provided you avoid overexertion and consult your doctor beforehand. With the shift of your body’s weight towards the front during pregnancy affecting balance and range of motion, some exercises may feel more arduous. But don’t lose heart! Here are some exercises that can safely be incorporated into your pregnancy workout routine with your healthcare professional’s approval.

Yoga: Embrace Mindful Movement 

With its emphasis on stretching and relaxation, yoga can be a less strenuous form of exercise that doesn’t put excessive strain on your body, unlike intensive activities like weight lifting or long-distance running. Practicing yoga during pregnancy could enhance your flexibility, particularly in the hips and pelvic joints, which could be beneficial during childbirth.

Nature Walks: Bask in the Great Outdoors

Taking strolls amidst nature provides several benefits during pregnancy. Besides giving you a dose of fresh air and sunlight—crucial for vitamin D synthesis—the calming ambiance of natural surroundings can help lower your blood pressure by reducing stress.

Swimming: The Gentle Workout 

With the extra weight of pregnancy potentially straining your joints and exacerbating conditions like arthritis due to hormonal shifts, swimming provides a welcome respite. This low-impact exercise is gentle on your joints and helps alleviate muscle aches from pregnancy-related weight gain. The water’s buoyancy offers effective pressure relief, making swimming a beneficial addition to your pregnancy exercise routine.

Dr. Barbara Edwards, a respected MD from Princeton, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health. She is committed to providing exceptional care to uninsured and under insured New Jersey residents in Mercer and Middlesex counties.

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Signs You Need a Social Media Break

While social media has knit the world into a connected web, enabling us to keep up with loved ones, share our lives, and promote our passions, it’s also crafted a digital vortex that can sometimes blur the line between our virtual and real lives.

Being immersed in the social media universe can subtly seep into our daily routines, especially for those who grew up alongside the rise of these platforms. It’s completely okay—and sometimes necessary—to admit that social media’s impact on our mental health might warrant a break. Let’s learn about the signs indicating you might be over-indulging in social media.

Social Media Envy

Do you find yourself in the throes of comparison and jealousy while scrolling through others’ social media profiles? Does everyone else’s life appear more fun-filled, fulfilled, and fabulous than yours? Remember, people typically showcase their highlights, not the mundane or challenging moments. Behind those glamorous vacation photos or cheerful get-togethers might be the same feelings of inadequacy you’re wrestling with.

Mental Health Woes

A social media overdose can chip away at your mental tranquillity. Constantly benchmarking your life against others’ online personas can negatively impact your self-esteem, causing depression or anxiety. If you’re feeling overwhelmed, take a breather. Disconnect and soak in the restorative power of nature.

Time Flies on Social Media

If you’re a social media aficionado, you might find it eating up significant chunks of your day. Hobbies and activities you once loved could be replaced by endless scrolling. Are the days zipping by as you’re engrossed in your phone? Rediscover the joy of engaging in real-world activities. Your time is precious, so spend it wisely.

Physical Strain

Staring at a screen for prolonged periods isn’t exactly a health booster. Potential repercussions are headaches, migraines, vision issues, dry eyes, light sensitivity, neck or back pain, and sleep troubles. Your body will thank you for a screen-time breather.

Acknowledging an excessive social media habit and desiring a break is a healthy response. Life is short, and it’s crucial to ensure you’re not missing out on its real, unfiltered beauty because you’re engrossed in the digital world. Take a step back, and enjoy life offline. Your future self will thank you!

Dr. Barbara Edwards, a distinguished MD from Princeton, is the Academic Director of the Ambulatory Residency Program at Penn Medicine Princeton Health. She aims to provide top-tier care to uninsured and under insured residents of Mercer and Middlesex counties in New Jersey.

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Health Benefits of Eating Organic

Alterations to your dietary habits can greatly influence your overall health. As the adage states, “You are what you eat.” Over the past ten years, the trend of organic food has grown significantly. What does an organic diet entail? What are the benefits? Let’s delve into the advantages of switching to organic foods.

Reduced intake of harmful chemicals

Adopting an organic diet can significantly decrease the likelihood of consuming foods treated with pesticides or other potentially harmful chemicals. Typically, fruits, vegetables, and grains available at supermarkets or retail outlets have been exposed to these substances to reduce the risk of pest damage. Prolonged ingestion of these pesticides has been shown to negatively affect human health, with some even being recognized as carcinogenic, linked to different types of cancer and developmental delays in infants. On the other hand, organic foods are cultivated without artificial fertilizers, toxic pesticides, or heavy metals.

Absence of antibiotics

Another harmful ingredient you’ll find less in organic food is antibiotics. Livestock bred for mass production are frequently administered antibiotics or synthetic hormones to prevent diseases, enabling survival even in severe or unclean environments. In contrast, organic meat and dairy products are free of these antibiotics and harmful synthetic hormones, offering a purer meal option and reducing the risk of future illnesses, particularly cancer.

Increased intake of healthy fats

Organic meats and dairy products typically contain approximately 50% more omega-3 fatty acids than their conventional counterparts. Omega-3 fatty acids are healthy unsaturated fats that are abundantly found in fish. Transitioning from conventionally produced to organic foods can increase your omega-3 intake without negatively impacting your calorie consumption or increasing your saturated fat intake.

The transition to organic foods can provide a myriad of health benefits. Consider making incremental changes to your diet to minimize your exposure to harmful chemicals and metals. Embrace a healthier way of eating!

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Top Tips To Improve Mental Health

While often overlooked, mental health is an integral facet of our overall well-being, influencing our thoughts, behaviors, and interactions with the world around us. Amid a global pandemic and an array of personal challenges, many individuals have grappled with mental health difficulties, impacting their ability to function optimally and engage fully with life. Enhancing mental health can lead to profound transformations, laying the foundation for clear thinking, effective decision-making, and meaningful engagement with others. Good mental health enriches every facet of our daily experiences. Here are some comprehensive strategies for nurturing mental well-being:

Fostering Social Connections

Human beings are inherently social creatures. Forming and maintaining meaningful relationships can bolster our mental health by providing a sense of belonging, shared understanding, and mutual support. It’s not just about being around people; it’s about creating connections that feed our emotional and psychological well-being. Engaging in regular social activities, be it meeting friends for coffee, joining a club or group with shared interests, or even making time for a quality conversation with a loved one, can help alleviate stress, enhance mood, and offer a refreshing break from the demands of everyday life.

Embracing Physical Wellness

The mind and body are intricately linked, and physical health can significantly impact your mental well-being. Regular physical activity improves physical health and confers substantial mental health benefits. Exercise stimulates the release of endorphins, serotonin, and dopamine, chemicals in the brain that act as natural mood lifters. They help reduce feelings of stress, anxiety, and depression while enhancing cognitive function and promoting better sleep.

Complementing regular exercise with a balanced diet is equally important. Nutrient-rich foods can improve brain function, mood, and energy levels. Certain nutrients, such as Omega-3 fatty acids, B vitamins, and antioxidants, enhance brain health and boost mood. The adage “you are what you eat” holds water regarding mental health issues.

Seeking Support When Needed

In recent years, society has witnessed a heightened level of chronic stress, exacerbated by factors such as pandemic-induced isolation, economic uncertainties, and changes in daily routines. It’s essential to recognize that struggling with mental health issues is not a sign of weakness, and there’s no need to face these challenges alone. There are ample resources available, from professional mental health services like therapists and counselors to supportive communities, both online and offline.

Talking to someone about your feelings and experiences can be profoundly therapeutic. It offers an outlet for your emotions, helps you gain new perspectives, and significantly alleviates anxiety and distress. Contact a trusted friend, family member, or mental health professional if you feel overwhelmed.

Additionally, in the age of technology, teletherapy, and online counseling platforms are gaining popularity. They offer convenient and accessible mental health support right at your fingertips.

Fostering robust mental health is a multifaceted endeavor involving active social engagement, physical wellness, and a willingness to seek help when needed. As we navigate these challenging times, let’s remember to prioritize mental health, supporting ourselves and others in this journey towards overall well-being.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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7 Simple Outdoor Exercises

Taking your workout outdoors can inject new zest into your fitness routine. While indoor workouts at the gym or home have their benefits, primarily due to the available equipment, many effective exercises don’t require any equipment. You only need your body, a dash of imagination, and a willingness to embrace nature. Engaging in outdoor exercises can be equally as rewarding as indoor workouts, plus you get the added advantage of spending quality time in the open air. Just remember to consult a healthcare provider before starting any new exercise regimen.

Park Bench Dip

The first exercise only requires a park bench or any sturdy platform of similar height. This exercise targets the shoulders, triceps, and core, providing a solid upper-body workout. Perform 15 repetitions in sets or incorporate them into a circuit for a comprehensive session.

Tightrope Walk

While this exercise is named after the daring act, you don’t need an actual tightrope. Instead, find a stable curb or fallen tree as your “tightrope.” Walking along such thin paths can help engage your core, calves, and quads, improving your balance and coordination.

Hanging Crunch

If you want to work on your abs, a hanging crunch could be just what you need. You can use monkey bars, sturdy tree branches, or reliable overhead support. Ensure it’s robust enough to support your weight, hang on, and move your legs in various directions to engage different parts of your abdominals.

Step-Up Kick Cycle

This versatile exercise targets the hamstrings, glutes, and quads. You don’t need gym equipment for this one, either. A log, a flat rock, or even an outdoor stair step can serve as your platform. The movement involves stepping up and down, alternating feet, and incorporating kicks in three directions: side, diagonal, and back.

Hill Sprints

This cardio-intensive exercise works best on sloping outdoor terrain. Sprinting uphill helps engage your leg muscles, core, and lungs. It’s a high-intensity workout that boosts both your aerobic and anaerobic fitness.

Lunge Walk

Lunge walks provide a powerful workout for your lower body, particularly your quads, glutes, and hamstrings. You can perform this exercise in a spacious park or even on a sidewalk. Simply perform lunges while moving forward, keeping your upper body straight, and ensure your knee doesn’t extend past your toes.

Outdoor Yoga

Finally, consider doing a yoga sequence in a calm, quiet spot. The blend of strength, flexibility, and mindfulness that yoga offers can be a fantastic addition to your workout, especially amidst nature.

Dr. Barbara R. Edwards, a Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She also serves as the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.