Category: Journals

Pilates is more than just a workout, especially for ladies who experience several complications regarding hormonal imbalances. Women experience hormonal imbalances at critical transitions in their lives, for example, puberty, childbirth, perimenopause, and menopause. It can also be caused by external factors, such as stress or hormone medications. If you have been doing Pilates at least for a couple of months, then you know that Pilates doesn’t only affect your body; it also brings several positive changes within your mind in a way that gives energy and inner serenity. Pilates’ positive outcomes bring to your mind and wellness due to its counter effects that enable you to control your hormones. Below is a clear explanation of how this works within a female system. 

Helps with focus to control hormonal imbalances 

Pilates is a gentle, low-impact exercise but aids in building a solid core while maintaining a mind and body connection. This means that with Pilates, you’re engaging in a workout while doing meditation in slow-motion. Like so, when you focus on your body (breadth or core) and internal self (mind), you are focusing only on the task ahead of you and not what is going around you or what is to happen. This allows you to effectively control your stress hormones or any hormonal imbalances associated with them, along with an improvement in the mind-body breadth connection and the release of stress hormones (cortisol). 

Oxygenates the body allowing the control of stress hormones 

Pilates is typically designed to be rhythmic and dynamic. So, when you establish a set of breathing patterns while practicing Pilates, it allows you to recruit every tiny little muscle in the body, converting it into a full-body but low-impact workout. This kind of workout increases the blood flow and heart rate, which oxygenates the whole body. When your body gets more oxygen, it results in more alkaline, which supports detoxifying. Detoxifying helps you to get rid of stress, one of the most significant toxins in the body. Thereby the release of your stress hormones (cortisol) can be controlled and reduced. In addition, low intensity or low-impact exercises like Pilates easily facilitate the release of endorphins (happy hormones) into the body in sufficient quantities, offering a beneficial mental effect that controls any hormonal imbalances experienced between stressors and happy hormones. 

Increases brain health by controlling hormones 

When we age, most of us, be it women or men, lose volume in our frontal lobe and hippocampus. These are parts of the brain that are responsible for cognitive function and memory. Depression and stress are two main factors that result in a smaller-sized hippocampus. For example, people with severe depression can have an average of 10% smaller hippocampus than those without depression. Cortisol is a hormone that is produced in excess when you are stressed, anxious, or depressed. 

The focus and attention required to perform Pilates use the brain in a more engaged and active way that challenges the mind and body simultaneously, which controls the release of the cortisol (stress) hormones. As a result, the reduction in stress hormones increases the size of the hippocampus, including the connection between the nerve cells in the brain, thereby improving brain health. Unfortunately, typical aerobic exercises or running on a treadmill don’t involve mindful movements and won’t activate the brain the same way Pilates can. 

If you’re looking for a Pilates class in Dubai, contact us at The Hundred Wellness Centre in Jumeirah, Dubai. Pilates is at the core of our services, and we offer various classes, including Mat Pilates, Reformer Pilates, Circuit classes, and even ladies-only Pilates classes. We believe that every client is unique, and our offerings are designed to suit varying levels of health requirements and interests. 

Humans are generally blessed with healthy bodies, and our diet is the fuel that contributes to our well-being. The fuel we consume is crucial and plays an essential role in our everyday life. A balanced diet consisting of the important nutrients can help you regain your health and help you perform your tasks with improved concentration and attention. Nutrition is not just for the body but is also an important component of mental health as certain foods can improve your wellness and boost your mood.

The resident dietitian at our wellness center recommends the following guidelines for overall nutritional wellness:

Sugar and its harms: Sugary drinks are amongst the worst foods you can consume. It is one of the most fattening items as the brain doesn’t measure calories from liquid sugar the same way it does in solid food, and this causes us to consume more calories than we usually would. Certain fruit juices are also just as bad as aerated drinks as the positive effects may be cancelled due to the harmful effects of sugar.

Avoid processed food: Processed food is engineered for increased consumption, which means that they are specifically created for the masses, and in some cases, promotes overeating or food addiction.

Additionally, they are low in essential nutrients and high in unhealthy ingredients such as sugar and refined grains. For these reasons, it is best to replace your junk or fast food with organic food, as this will promote nutritional wellness and create positive changes in your body.

Reduce intake of refined carbs: Refined carbs include refined flour, pasta, white bread, and white rice. These carbohydrates are not created equally and are highly processed to remove fiber. The downside is that they are relatively low in nutrients and can harm your health if consumed in excess. Research has also indicated that refined carbs are linked to overeating and other metabolic diseases.

Replace your cooking oil with extra virgin olive oil: Some of the cooking oils have high saturated fat levels, which has been linked to an increase in cholesterol levels, contributing to heart diseases. However, extra virgin olive oil is a healthy substitute and is loaded with healthy monounsaturated fats and powerful antioxidants, fighting inflammation in the body. Moreover, people who regularly consume olive oil have a lesser risk of heart attack and stroke.

Have a protein-rich diet: Protein intake is vital for your overall health as protein helps with weight loss, boosts your metabolism, and satisfies your appetite. When you feel satisfied, you are less likely to overeat and will automatically consume fewer calories. This can also help you get rid of your unhealthy snacking habits and reduce cravings for junk food. Additionally, protein intake has also been shown to lower blood sugar and blood pressure levels.

Probiotics: The bacteria in your gut is helpful for your overall health, and a disruption in this bacteria has been linked to some chronic diseases such as obesity. You can improve your gut health by eating probiotic foods like yogurt, sauerkraut, or otherwise eat food rich in fiber, as fiber acts like fuel for the gut bacteria.

Identify your unhealthy eating habits and take simple steps each day for weight management. Intense restrictive diets are not the answer as they may promote overeating. Instead, make sure to consume nutrient-rich food for overall well-being.

Our sleep is linked to many factors. The sleep-wake cycle is mainly regulated by circadian rhythms, a biological clock that repeats every 24 hours and responds to our environment. Furthermore, optimal sleep is linked to healthy functioning and is a necessary part of our everyday life.

Sleep hygiene is an important factor in enabling and establishing healthy sleep patterns. Sleep hygiene is essentially the practice of having an ideal bedroom environment and everyday routines which promote good quality, uninterrupted sleep. 

This is accomplished by maintaining a stable sleep schedule, self-care before bedtime, and healthy habits which contribute to sleep hygiene. Physical exercise is a healthy habit that helps in improving the quality of sleep, and GYROTONIC is an all-inclusive physical activity that has many benefits for the body.

What is GYROTONIC®?

GYROTONIC exercise is similar to Pilates and focuses on different components such as the core, breathwork and aims to correct dysfunctional patterns of the muscular structure and promote energy flow in the body. It is a fusion of yoga, tai chi, swimming, ballet, and gymnastics.

The GYROTONIC® expansion system is specially designed to achieve different body movements and aim to work for the different muscle groups in an integrated way. The flowing movement sequences are based on spinal movements such as arching, curling, spiraling, waving, and bending side-by-side.

Furthermore, it is a low-impact exercise, and hence you will be able to move your joints without force. The goal is to enable you to stimulate free movements and strengthen every system of the body.

How Does GYROTONIC® Improve Sleep?

The importance of physical, emotional, and mental wellness is a widely researched and studied topic. Therefore, it is crucial to understand how bodily symptoms such as muscular tightness, pain, and inflammation can be caused by stress or emotional traumas. Further, our bodies will carry these traumas and manifest them in the form of different physical symptoms.

Additionally, being in a constant state of stress, worry, or anxiety can cause panic-like symptoms such as increased palpitations and blood pressure, interrupting our sleep and digestive systems. GYROTONIC® engages the parasympathetic nervous system and will help you move your body more mindfully and intentionally.

In GYROTONIC®, the body can work in continuous and fluid movements to calm the nervous system. As a result, you will begin to notice a decrease in heart rate and lowered blood pressure along with other symptoms such as tightness, stiffness, or pain.

Methods

Intentional breathing is a common practice in GYROTONIC® and works to stimulate the vagus nerve, which is the primary nerve associated with activating the parasympathetic nervous system. The essential functions of sleep, relaxation, and digestion are all governed by the parasympathetic nervous system. When this nerve is engaged, you will notice a reduction in muscular tension and an improvement in relaxation.

You will be motivated to pay attention to breathing which will help you create awareness of the present moment and create a sense of safety and security within your body. The primary focus is reducing anxious moods so that you can practice healthy sleep and digestion, among many other benefits.

GYROTONIC® includes different mindful movements to help your body at a cellular level so that you can rest, heal and overcome the different stressors life throws at you.

Experience holistic wellness at The Hundred Wellness Center through the practice of GYROTONIC®. Contact our team for any further queries regarding this holistic approach to wellness.

Pilates is one of the fastest-growing physical exercises worldwide, and some of the many benefits include improved strength, length, and agility. Rehabilitative Pilates is another growing field within Pilates and mostly caters to people recovering from injuries, chronic pain, and other surgical procedures. 

How do injuries occur?

Muscular imbalances cause most injuries within our bodies, and the contributing factors include posture, walking patterns, physical movements, and the workouts we follow. In addition, many people move incorrectly, which puts pressure on some muscles and weakens others that further causes an imbalance. 

For example, we usually put too much pressure on the spine, and in this process, we may even weaken the pelvic muscles. These actions can cause serious strains, pulls, or tears that may have long-lasting consequences. Additionally, you may have injured yourself and continue with inaccurate physical exercises or inappropriate posture further adding pressure to your injuries and worsen your overall condition. 

The function of Rehabilitative Pilates

Pilates classes involve physical exercises to promote an even muscular structure throughout the body. For this reason, our instructor will help you strengthen your core which is considered the center of the body. Moreover, Pilates also works on the spinal and pelvic alignment, which is an essential component for helping us move perfectly to avoid any form of injury.

There are several differences between Pilates as a physical exercise and Rehabilitative Pilates which is primarily sought for pain management. Consequently, your instructor should have previous experience in physical therapy rather than just Pilates. Additionally, if the right form of Pilates is not used, there are high chances that you may worsen your injury. Our instructors are highly qualified and experienced physiotherapists trained in expert techniques for pain management.

How does it help regain strength? 

Rehabilitative Pilates works on your core and muscular structure to improve your flexibility and help you recover from injuries. It is an individualized treatment plan and does not follow a one-size-fits-all approach. Instead, our Pilates classes focus on delivering unique exercises to help you manage your core issues.

Rehabilitative Pilates is also a form of learning for the client as they will be responsible for their rehabilitation. We help you understand your body better to identify the best movement sequence and engage in a positive movement experience. 

During this process, you will build a healthy rehabilitative cycle as you progress and move without pain which can further help you try other movements and exercises. Most of these exercises are performed on a mat or equipment called a reformer, a sliding carriage within a long frame connected to either springs, ropes, or pulleys.

During Pilates, you can engage in a healthy combination of mats and reformers for a solid 1-2 approach. A reformer is an ideal option for those who are injured as they can assist you with the movements you make and help avoid bad or incorrect movements which may have led to the injury in the first place. 

Rehabilitative Pilates is an ideal option for many as it helps you rid yourself of chronic pain and the consequences of other injuries. 

Diabetes is a chronic condition as it affects the breakdown of glucose in the body and can later cause other serious conditions such as blindness and lower leg amputation. As per the worldwide statistics released by WHO, there has been a substantial increase in the number of people who have been diagnosed with diabetes, from 108 million in 1980 to 422 million in 2014.

Furthermore, diabetes has been identified as a major cause of blindness, kidney failure, heart attacks, and other serious conditions. Diabetes has also been linked to premature mortality. However, the good news is that other studies have also indicated that diabetes can be treated, and further consequences can be avoided with a balanced diet, physical exercise, medication, and regular screening. 

A healthy diet is a major part of diabetes treatment and can reverse some of the distressful symptoms of diabetes. People with diabetes have to closely regulate their glucose levels to ensure that there aren’t any drastic changes that can lead to dire consequences. 

Healthy diet for Diabetics

Dietitians and nutritionists are best equipped to formulate an accurate treatment plan for your health concerns. The Hundred Wellness Center’s resident dietitian, Dr. Ayla, has vast experience with healthy diet plans to manage different chronic conditions, including Diabetes.

You can follow a beneficial diet inclusive of fruits, vegetables, lean protein, and avoid foods with added sugars or trans-fat. You also have to closely monitor the amount of sugary and starchy carbohydrates you consume, as they can raise your blood sugar levels.  

Our resident dietitian at The Hundred wellness center recommends the following healthy foods for diabetes: 

Green leafy vegetables: These vegetables have high amounts of essential vitamins, minerals, and nutrients. Some vegetables are also a rich source of potassium, vitamin-A, and calcium. In addition, green vegetables have high antioxidant content and have low levels of sugar. Some of these vegetables include spinach, kale, broccoli, and cabbage. 

Whole grains: Replace your daily grains with whole grains as they consist of high levels of fiber and more nutrients than refined white grains. These high levels of fiber help slow down the digestion process, and slower absorption of nutrients helps control blood sugar levels. Try to add whole grains such as brown rice, whole grain pasta, and quinoa into your diet.

Fatty fish: Fatty fish is a rich source of omega-3 fatty acids, and this further helps maintain overall heart and brain health. Mackerel, sardine, and salmon are some of the perfect choices of fatty fish to include in your diet. 

Berries: All the different berries, such as blackberries, blueberries, strawberries, and raspberries, have high antioxidants and fibers. Oxidative stress within the body is linked to various health conditions such as heart disease and cancer. Research studies have identified high levels of oxidative stress in people with diabetes. Furthermore, berries also consist of important vitamins and minerals.

Beans: It is a source of plant-based protein and is an ideal alternative for other unhealthy food. Beans can help satisfy your appetite without the need for carbohydrate intake. Try different beans like kidney beans, black beans, and adzuki beans for a wholesome meal plan. 

Walnuts: Like fatty fish, nuts contain healthy fatty acids which can keep your heart healthy. Walnuts are exceptionally high in omega-3 fatty acids and can help manage your heart health as people with diabetes have a higher risk of heart disease and stroke.

Citrus fruits: The citrus varieties include oranges, grapefruits, and lemons, which are especially helpful for diabetes. These fruits have antidiabetic effects and can help you get rich sources of vitamins and minerals you need.

Chia seeds: Chia seeds are considered a superfood due to their high antioxidant and omega-3 content. Research has indicated that chia seeds can help people manage type 2 diabetes. You can sprinkle chia seeds over different food or even water to include them in your diet.

A mix of these different superfoods can help you regain control over your health and improve your general well-being!

Hormones are integral to our body’s functioning. These “chemical messengers” regulate growth, brain function, metabolism, digestion, sleep cycles, reproduction, sex drive, and sexual development. Simply put, hormones let different parts of our body know what to do when to do it, and for how long. 

So, when your hormones are out of balance, the rest of your health may follow the suit. Hormonal imbalance is the cause of many of the lifestyle diseases people suffer from, including Diabetes (Type 1 and 2), hyperthyroidism, hyperthyroidism, PCOS, and many others. Unknown to us, we are constantly confronted by factors that threaten our hormonal balance – from stress and lack of sleep to the food we eat every day. While experts suggest several ways to turn around your system, one of the failsafe ways to improve your hormonal imbalance is to follow the right diet.

To understand how diet can positively affect our body and restore hormonal balance, we reached out to our resident dietitian Dr. Ayla. In this blog, we will share some of the foods that can help regulate your hormones and regain your health, as recommended by Dr. Alya.

Food and hormones

Many people don’t realise that every nutrient we put into our body through food ultimately affects the quality of hormones we make. So to ensure that your hormone production is in the best shape, it is important to include foods that facilitate digestion and nutrient absorption in the gut. 

Here are some of the foods recommended by our dietitian-

• Dark leafy greens

Greens are a great source of iron. Consuming enough dark leafy greens will help fight inflammation and lower cortisol levels. This increases your energy levels and decreases your body’s wear and tear.

• Omega-3 rich foods

Omega 3 is a wonderful nutrient that lowers cholesterol, improves memory, elevates our mood, and decreases inflammation. So, make sure that you are including foods rich in omega-3 like walnuts, salmon, olive oil, flax seeds, and chia seeds in your daily diet.

• Healthy fats

Foods rich in healthy fats like coconut oil, Avocados, and ghee help create various hormones. They also have great anti-inflammatory properties, helping your body recover from infections and injuries.

• Seeds

Seeds like sunflower seeds, pumpkin seeds, and coconut contain MCT or medium-chain triglycerides, which are essential in improving blood sugar levels, metabolism, and appetite regulation.

• Turmeric

Turmeric is one of nature’s best anti-inflammatory agents. Adding a pinch of turmeric to your dishes and consuming it daily can help your body naturally achieve better hormonal balance. 

• Probiotics

Probiotics are healthy bacteria that keep your gut healthy and improve overall nutrient absorption. It is key to the regulation of hormones like insulin, ghrelin, and leptin. So make sure to include probiotic foods like yoghurt, low-sugar kombucha, fermented vegetables, and miso in your daily meals.

Hormone balancing diets: Is it one plan for all?

It is not. When we say hormonal imbalance, not everyone experiences the same issue. People may have one or more symptoms or conditions triggered by imbalanced hormones, and it differs from person to person. While the above foods are generally good for everyone, our dietician recommends people to follow personalized hormone balancing diets to improve their condition.

Apart from eating the right foods, Dr. Alya also acknowledges that dairy, sugar, gluten, high-fat, and processed foods are all food items that fall under the “no-go list”. It is highly recommended that you avoid these foods if you are in the process of improving your hormonal balance. Additionally, animal protein and caffeine intake must be controlled. 

If you are suffering from hormonal imbalance and are looking for nutritional guidance, consult with our resident dietician Dr. Alya. For more information, contact our wellness centre today.

When we think of a healthy breakfast, most of us automatically think of oatmeal. Oatmeal is made of rolled, crushed, or steel-cut oats. These processed oats are boiled in water or milk to a porridge form, served plain, or with fruit or nut toppings. 

Oats are incredibly healthy and nutrient-rich food. This wonder grain is gluten-free and rich in antioxidants, vitamins, and minerals. In addition, oats are high in protein and fibre compared to many other grains. Due to their high nutrient content, they are often included in muffins, granola bars, cookies, and many other baked goods.

At our healthy cafe in Jumeirah, oat-based dishes are a favourite among our customers. In this blog, we will discuss the unique health benefits of oats and why you should include them in your diet.

• Nutrient-dense food

Oats are incredibly nutritious and well-balanced. They are rich in fibre beta-glucan, and carbohydrates. Compared to most other grains, oats also contain more protein and fat. They are loaded with vitamins B1 and B5 and minerals such as Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, and Folate. It also contains trace amounts of calcium, potassium Vitamin B6 and B3.

Oatmeal is often recommended as part of weight-loss diets as they are low in calories while providing the required amount of nutrients.

• High in antioxidants 

Oats are a well-known source of plant components called polyphenols and antioxidants called Avenanthramides and Ferulic acid. Studies show that Avenanthramides can help lower blood pressure by increasing nitric oxide production in the body. Further, this antioxidant plays a role in dilating blood vessels, thereby improving blood circulation. Additionally, Avenanthramides also have anti-inflammatory properties.

• Rich in fibre

Oats also contain a soluble fibre called Beta-Glucan. This fibre partially dissolves in water, forming a thick gel-like solution in the gut that can increase the growth of good bacteria in the digestive tract. Research on Beta-Glucan also shows that they can reduce LDL and total cholesterol levels, improve insulin response and reduce blood sugar levels in your body. This powerful fibre also brings a feeling of fullness, which is why oats are considered a good breakfast meal that provides the right amount of calories and nutrients without eating a lot. 

• Relieve constipation

Physicians recommend including oats in your meals if you suffer from frequent constipation and irregular bowel movements difficult to pass. This is especially helpful for the elderly who experience weight loss and reduced quality of life using laxatives to deal with their constipation. 

• Lower the risk of colon cancer

As an easily available source of soluble fibre, oats are recommended for people at higher risk of contracting colon cancer. A 2011 research found that intaking an additional 10grams of fibre in your diet can lower your risk of developing colorectal cancer by 10%.

• Improved heart health

Oats are rich in beta-glucan, which increases the excretion of cholesterol-rich bile. This drastically reduces blood cholesterol levels, which is crucial for heart health. 

Further, the antioxidants in the oats react with vitamin C to prevent LDL oxidation. Oxidation of LDL or the “bad cholesterol” when it reacts with the free radicals increases the risk of inflammation in arteries, damaging tissues, heart attacks, and strokes. In short, oats play a key role in reducing the risk of heart diseases by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

• Better blood sugar levels

Beta-glucan helps in the absorption of glucose in the blood by forming a thick gel in the stomach. This lowers blood sugar levels and improves insulin sensitivity. Doctors often recommend patients with Type 2 diabetes and people at higher risk of the disease to intake oats daily for improved insulin response.

• Decreased risk of childhood asthma

The early introduction of oats in children is linked to a decreased risk of childhood asthma. As asthma is a common chronic disease in children, researchers recommend feeding oats to infants around the age of 6 months to improve their chances of developing resistance to this inflammatory disorder.

• Treat skin conditions

Finely ground oats have been long used to help treat dry and itchy skin. Researchers found that it can help relieve symptoms of various skin conditions. Today oat-based skin products are available in the market and are generally used to treat symptoms of eczema.

Explore oatmeal dishes at our healthy cafe

The 100 cafe has always been a pioneer in introducing healthy and green meals to our customers. We handpick the ingredients and curate a variety of dishes that are not only nutritious but also delicious. Our oats dishes are highly favoured by most of our customers as their main breakfast course. Here are the signature oats dishes available at our healthy cafe-

• Blue moon oats

Oats soaked overnight in cashew milk, natural blue spirulina, cinnamon, and Madagascan vanilla pods, sweetened with maple syrup and topped with fresh strawberries, blueberries, and goji berries.

• Chocolate Porridge

Rolled oats with raw cacao powder, almond milk, cinnamon, sweetened with maple syrup, and topped with fresh blueberries and banana. This is a vegan dish.

• Vegan Strawberry Yogurt & Homemade Granola

Cashew milk yoghurt blended with fresh strawberries, topped with homemade granola made from gluten-free, whole grain rolled oats, coconut oil, maple syrup, raisins, and pumpkin seeds. This is a vegan dish.

• Raspberry Oats and Vegan Yogurt 

Rolled oats and fresh raspberries served with cashew milk yoghurt and topped with blueberries, coconut, and almond butter. This is a vegan dish.

Visit our healthy cafe in Jumeirah to try out these dishes today.

COVID 19 has completely disrupted our lives in more than one way. Even after one year into the pandemic, many of us are still recovering physically and mentally from its after-effects. So far, studies have concluded that recovery from COVID 19 is a long process that can take anywhere from weeks to months. 

So, is there a way you can improve your recovery journey? Can pilates help you get well quicker? In this blog, we will discuss how taking up pilates classes can benefit you in getting better after the COVID 19 infection.

COVID 19 infection: What to expect?

So far, WHO has noted that most people only develop milder symptoms like a cough, fever, body aches, sore throat, headache, and fatigue. Like any other flu, these symptoms should go away with bed rest, plenty of fluids, and pain relief medication like paracetamol. In this case, the fever should settle in a week. However, people have reportedly suffered from tiredness and a lingering cough for a month or so. On average most of these people may recover in two to three weeks. 

But what if someone suffered from a more serious case of infection?

Due to varying factors like the strain of the virus, the patient’s general health at the time of infection, or having pre-existing conditions, people may develop a much more serious infection. This often tends to happen about seven to 10 days into infection.

Patients have reported that the transformation is sudden and starts with breathing difficulties due to lung inflammation. Shortness of breath can take some considerable time to improve and may require oxygen therapy at a hospital. In case of a serious infection, recovery will take two to eight weeks or more with lingering fatigue.

So how exactly can pilates help patients in COVID 19 rehabilitation? Here is how-

Physical recovery

A lot of COVID 19 patients reportedly felt too weak to carry on with their daily routines during the infection period and after. Fatigue and loss of strength are therefore expected during the recovery phase as well. Our pilates trainer suggests getting started on some simple workouts that safely challenge you to improve your muscular strength and endurance to cope with this. 

Practising pilates daily can also help COVID 19 patients to slowly but steadily improve their overall stamina. People who suffered serious illness will find the smooth stretches and positions in pilates helping them get reacquainted with movement again after a long period of inactivity—this aids in improving their overall balance and coordination, which is essential for complete physical rehabilitation.

Additionally, pilates exercises require a natural breathing pattern where you breathe in wide and full to the sides of the ribcage. As you slowly build your strength and stamina, you will also learn to follow this “lateral” breathing, promoting the full use of your ribcage and strengthening your respiratory muscles. With time, you will be able to breathe better and improve your lung capacity post-infection.

Mental recovery

It is very common for people to have a hard time coping with the infection mentally, even if their symptoms were mild. Being confined to a room with only virtual contact with the outside world can negatively impact one’s mental health. 

Simple pilates workouts can help release chemicals like endorphin and serotonin in your body, boosting your sense of well-being and suppressing hormones that cause stress and anxiety. By actively practicing pilates during your recovery, you will recover physically and regain your mental strength. 

Takeaway

Although studies show that not all COVID 19 patients present the same-post virus symptoms and recover at an individual pace, rehabilitation becomes faster and smoother by including pilates workouts as part of their recovery routines. With online pilates classes available at our wellness centre in Dubai, we encourage everyone recovering from the infection to partake in our daily workout sessions and get physically and mentally back their baseline sooner.

We all go through unsettling times in our lives. When you are going through a stressful period, it may cascade into bigger, and harder struggles when you lose control. Being so out of balance with oneself can lead to stress and anxiety, which can manifest in many ways, capable of altering your life completely. 

When we are struggling internally, it affects every aspect of our lives – career, finances, relationships, and health – which further pushes our morale down. That’s why it’s imperative to take charge of yourself at the right time and seek help if necessary to bring the balance back to your life. 

If you are at a point in life where the wealth of your life experience is not enough to pull you out of your struggle and remind you of your self-worth, life coaching can be a game-changer. A little assistance from a certified life coach may be all you need to rediscover your self-worth and bring back balance into your life.

So how do you know if you need to ask for help? In this blog, we discuss 5 warning signs that our resident life coach Helen Pleic has noted over the years with her patients.

Stage 1: Running on low energy

Are you finding it hard to get up from your bed in the morning? Do you feel tired all the time, but not sure what’s wrong with you? Low energy and fatigue are some of the first signs of living dealing with an unhappy, unbalanced life. Your feelings of sadness and stress physically manifest as tiredness and cause you to spend days with low energy and lack motivation. Sometimes, you don’t even realise how dull you have become, dragging yourself through your job and daily chores. 

Often, it is the people around you who are the ones to notice that you are tired all the time. Your lacklustre actions start affecting your relationships and work performance, leading to more criticism, which may add to your building stress. If you can wake up from your stupor at this initial point and seek help from our life coach, you will be able to get your life back on track before things take a turn for the worse.

Stage 2: Everything becomes uncertain

As you start spiraling and losing control over your life, everything around you becomes uncertain. You become doubtful of your words and actions and start getting anxious over every aspect of your life. Unlike the little dose of anxiety that usually helps us get things in order, your new levels of anxiety may render you unable to go about with your everyday routines. Our life coach notes that people in this stage also start experiencing other physical difficulties like breathing troubles, headaches, muscle strain, and in worst cases, depression.

Stage 3: Escape from reality

Escaping from reality is a defense mechanism that your mind plays to avoid facing mounting issues. You may have noticed that things are taking a turn for the worse and decide to take a little time off by running away from your responsibilities. Although it may seem like a nice idea at the time, it is nothing but a temporary solution to your actual issue.

For some people, this break may help them heal independently and free their minds from daily clutter. But in most cases, this may prove an ineffective tactic. You are not mending the situation by running away from your problems, whether it is your shaky relationships or struggling career, but making it worse. Taking a break from reality as your troubles pile up will dismiss your strength to face the challenges coming your way.

Stage 4: Living in negativity

Every one of us lives with a little negativity; it is human nature. However, as your spiral out of control, negativity becomes your only friend. When you live in negativity, you lose hope and enthusiasm to go on about your daily life. Even if you manage to do something right, the negativity filling inside you will always seek the downside. You may refrain from taking credit for good work or react rudely and without thinking.

Negative people are also pessimists. They lose their ability to find the good in any situation. As critical thoughts are all you have, it induces tension and increases stress hormone production, ultimately affecting your general health.

Stage 5: Going into a shell

The most dangerous sign of all is going incommunicado. Humans are social beings. We live and thrive by communicating with others for our needs and wants. So if a person who has always been pleasantly chatty goes into a shell and remains there for a long time, it’s concerning. 

If you were the kind of person, who enjoyed the company very much at one point but has felt withdrawn from everything lately, including talking to your loved ones, remember that it is a red flag. While the reason for your reclusive behaviour could be anything from extreme stress to physical ailments, it is necessary to look at it objectively and determine if it’s a passing phase or a serious one needing help. Realising that you have a problem is the first step towards healing.

Take away

Everyone goes through tough situations in life. You may lose your job or a loved one, hit financial difficulties, experience extreme stress at work or in your relationships- all these are curveballs you may face in life. But whatever the reason, you should be able to bounce back to your usual self without spiraling and losing control over life. If you feel like you are out of sorts, confused, or exhausted to make a sound decision, you may need a little help and a fresh perspective, which our life coach can provide. So, take your next step towards healing today. Book an appointment for a life coaching session with Helen Pleic at our wellness centre in Dubai today.

Pregnancy is a very exciting time for families. Whether it is your first time or the fourth, growing a new life in you is a wonderful feeling but a big responsibility. During pregnancy, you experience a lot of physical and emotional changes. Between all the happiness, excitement, and anxiety, you also start nourishing and nurturing your baby right from the womb. This is why you must eat healthily and live a stress-free life throughout your pregnancy period. 

While your family can provide you with all the love, care, and support you need during this period, eating the right foods at the right time depends on you. Many women have a hard time eating well due to morning sickness and bizarre cravings during pregnancy. But with some guidance from our resident dietitian and a little effort from your side, you can eat right and stay healthy for yourself and your little one.

In this blog, we will discuss more prenatal nutrition and 7 superfoods you need to include in your diet during pregnancy.

Prenatal nutrition- What is it all about?

Prenatal nutrition is key to a healthy pregnancy. Both the mother and the growing fetus need specific foods to meet different nutritional needs right from the pregnancy. As an expectant mother, it is your responsibility to incorporate nutrient-dense foods in your diet from day one to provide the baby with the best start possible.

When we talk about nutrition, a growing fetus requires very specific ones at different stages of its development. So, to help you decide what to eat and when our resident dietitian Dr. Alya discusses foods that must be part of your diet during each trimester.

First trimester

1. Vitamin B9 or Folate is vital for a healthy pregnancy. Doctors often recommend women trying to conceive start taking folic acid supplements, which are converted to Folate in the body- to prevent major neural birth defects of the fetus. Folate helps protect the baby from neural tube defects and ensures normal fetal development and red blood cell creation. Apart from supplements, it is important to consume Folate rich foods like citrus fruits(orange, grapefruit, strawberries, and raspberries), leafy greens (spinach, turnip greens, and mustard greens), nuts and seeds (almonds, peanuts, walnuts, flax seeds, and sunflower seeds) and legumes ( peas, beans, and lentils).

2. Vitamin C is a powerful antioxidant that is essential to your body whether you are pregnant or not. This nutrient is a well-known immunity booster that plays an important role in fetal development and helps the mother in tissue repair, collagen production, and increased iron absorption. Studies also show that consuming the right amount of vitamin C reduces the risk of preeclampsia, which is a pregnancy complication characterized by high blood pressure and signs of damage to the liver and kidneys. So, do not forget to include Vitamin C-rich foods such as oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.

Second trimester

3. Iron is an important nutrient that both the mother and the baby require as the pregnancy advances to the second trimester. As the fetus grows, the mother’s blood volume increases up to 50% to meet the hemoglobin needs of the baby. Iron plays a key role in transporting oxygen from the baby’s developing lungs to the rest of the body, and any deficiency can be taxing for the growth of the baby, placenta, and the mother. Iron deficiency or Anemia is associated with low birth weight, preterm delivery, and infant mortality. So to avoid unnecessary complications, mothers in their second trimester must include iron-rich foods like chicken, lamb, seafood, dry fruits, legumes, citrus fruits, and cruciferous vegetables.

Third trimester

4. As you enter the later stage of your pregnancy, your body requires more nutrient-dense foods to support the development of a rapidly growing fetus. As the fetus’s bones and cartilages become denser, there will be a huge demand for calcium absorbed from the mother’s body. Therefore, it is necessary to supplement this sudden calcium drain by increasing the intake of foods rich in calcium, such as milk, cheese, other dairy foods, green leafy vegetables, soya drinks, almonds, sesame seeds, brazil nuts, salmon, and sardines. If the mother doesn’t intake enough calcium during this stage to support the baby’s growth, her body will start utilizing calcium stored in her bones. This, in turn, manifests as aches and pains for the mother during pregnancy and eventually leads to developing osteoporosis.

5. Vitamin D3 is another nutrient vital for bone health. Proper intake of D3 ensures a reduced risk of gestational diabetes, infection, and preterm birth. In many cultures, women are also encouraged to sunbathe during mornings and evenings as exposure to the sun helps the mother’s body synthesize D3, which is essential for the healthy development of the baby and useful for strengthening the bones of the mother. Additionally, foods like wild mushrooms, cheese, beef liver, fresh salmon, halibut, mackerel, egg yolks, sardines, and D3 fortified dairy and orange juices can provide enough of the vitamin to meet your and your baby’s needs.

6. A lesser-known nutrient that facilitates bone health is Vitamin K2, which is found more in organ meats and naturally fermented foods like chicken, beef, pasture-raised egg yolk, natto, hard cheese fermented sauerkraut.

7. Healthy fats, more specifically Omega 3 fatty acids, help with fetal brain development. Omega 3 is made up of 60% fat, namely DHA (Docosahexaenoic acid ), which adds protective fat to the baby and the mother while improving heart health, vision and reduced inflammatory response. Foods such as fish and other seafood (salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), and plant oils (such as flaxseed oil, soybean oil, and canola oil) are rich sources of omega 3. They must be part of your pregnancy diet.

Takeaway

Pregnant women are often misguided when it comes to their diet. Often, women overeat, believing the theory of “eating for two,” which may increase the mother’s and the baby’s weight, leading to difficult labour. At The Hundred, our resident dietician Dr. Ayla focuses on educating women on eating the right foods in the right amount. Eating a healthy, nutrient-dense meal will help expectant mothers find the energy to tackle each day and enjoy their pregnancies, all the while ensuring the healthy development of their baby.