Category Archives: Health and Fitness

7 Steps To Picking The Perfect Borneo Kratom For Your Needs

Kratom has quickly become one of the most popular herbal supplements in recent years, offering a wide range of potential benefits for users. One of the most popular varieties of kratom is Borneo kratom, which offers several unique effects due to its unique alkaloid profile. If you’re looking to try some Borneo kratom, here are 7 steps to picking the perfect strain for your needs.

1. Understand The Different Types Of HGL Kratom

HGL Kratom is a company that specializes in selling high-quality kratom products sourced from Southeast Asia and Indonesia. They offer three types of Borneo kratom: Red Vein, Green Vein, and White Vein. Each type has slightly different effects due to its varying levels of active alkaloids. Red vein is the most sedative and relaxing strain, while white vein tends to be more energizing and stimulating. Green vein falls somewhere in between these two extremes with a balanced blend of calming and uplifting effects.

2. Consider Your Unique Needs

Before you decide on a particular strain, it’s important to consider your own needs and preferences. Think about what sort of effects you are looking for—do you need something calming or energizing? Something stimulating or sedative? Once you have an idea about what kind of effects you want, it will be easier to choose the right strain of Borneo kratom for you.

3. Learn About Potency Levels

It’s also important to learn about potency levels when choosing any type of kratom product – not just Borneo varieties! Different strains can vary significantly in their potency level depending on where they were grown and harvested as well as how long they have been dried before being sold or consumed. Generally speaking, red veins tend to be less potent than green veins and white veins tend to be more potent than either red or green veins – but this isn’t always true! Be sure to read up on potency levels before making your purchase so that you know exactly what kind of effect each variety might have on your body and mind.

4. Review User Reviews & Experiences

One great way to get an idea about how certain strains may affect you is by reading user reviews online from others who have tried them out! Sites like Reddit often feature threads dedicated solely to discussing different kinds of kratom products – including those from HGL Kraton – so take time to browse through these posts and see what others have experienced with various types strains offered by this particular vendor before deciding on one yourself! You can also look into online forums devoted specifically to discussing all things related to kratom use if needed!

5 . Determine Your Budget & Buy In Bulk When Possible

When shopping for any type of supplement – especially something as expensive as kratom – it’s important to work out your budget beforehand so that you don’t accidentally overspend! Fortunately, HGL Kratom does offer discounts for buying certain quantities at once (e.g. buying several ounces at once), so try to buy larger quantities if possible, as this could potentially save you money in the long run, even if it costs more up front!

6 . Start with small doses

No matter what type or variety of Borneo kratom you end up with, it’s still important to start with small doses – especially if this is your first time trying any kind of Mitragyna Speciosa product in general! Everyone reacts differently to these natural compounds (and everyone has a very different metabolic rate!), so it’s best to start slowly and find out how much works best for you without experiencing any negative side effects!

7. Take your time to enjoy it!

Finally, don’t forget to take plenty of time to actually sit down and enjoy whatever type(s) of Mitragyna Speciosa you have chosen, without worrying about anything else going on during the day/night! This herb has been used for centuries in virtually countless cultures worldwide its vast array of potential applications relaxation/euphoria purposes alike – so why not take full advantage today? Feel free to experiment with different ways of consuming (such as tea/capsules form), discover just how long the desired effect really does last when taken properly dosed accordingly!

How to Prepare for Micro Liposuction: A Checklist of Things to Do and Avoid Before Your Procedure

With the rise in popularity of cosmetic procedures, micro liposuction has become a popular option for those looking to reduce fat and sculpt their body. Micro liposuction is a minimally invasive fat removal procedure using small, thin tubes called cannulas to remove stubborn fat deposits from the abdomen, hips, thighs, chin, and neck. To help ensure a smooth process leading up to your procedure, here’s a checklist detailing what you should do and avoid before your upcoming micro liposuction.

What You Should Do

1. Set Realistic Goals:

Before undergoing any surgery, it’s important to set realistic goals about the results you can expect from the procedure. Discuss with your surgeon what kind of outcome they are expecting from your micro liposuction so you have an accurate picture of what changes you will experience both immediately after the surgery and in the long term.

2. Choose a Qualified Surgeon:

You must research surgeons who are experienced in performing micro-lipo procedures and make sure they are certified by relevant organizations like the American Board of Plastic Surgery or The Royal College of Surgeons in Canada. Checking reviews online may give you insight into other people’s experiences with certain surgeons so you can find one who is professional and knowledgeable about micro lipo techniques.

3. Follow Pre-Procedure Instructions Carefully:

Your surgeon will provide instructions on how to prepare for your procedure, which could include refraining from smoking or drinking alcohol several weeks prior to surgery along with eating healthy meals low in salt content and avoiding food items high in carbohydrates like processed foods or sugary snacks around two days prior to the operation date as well as fasting at least eight hours before going under the knife.

4. Schedule Time off Work:

Micro liposuction is usually done as an outpatient procedure but depending on how many areas need treating may require more than one session lasting up to two hours each spread out over consecutive days making it necessary for you to plan time off work accordingly afterwards while your body recovers from the effects of anesthesia used during surgery.

5. Arrange Transportation Home After Surgery:

Due to the anesthetic being administered during surgery, there will be no chance of safe driving so arrange transport home either by family members or friends beforehand so that someone else can take care of getting you back safely once the operation is completed without having to put any additional stress on yourself during the post-operative recovery period when you may already feel somewhat fragile due to the effects of surgical trauma on your body systems.

6. Pack Overnight Bag:

Your overnight bag should contain comfortable, loose-fitting clothing along with essential toiletries such as toothbrush, toothpaste, etc., medications prescribed by the doctor such as painkillers plus ice packs if needed to relieve swelling which often occurs immediately after surgery, water bottle, etc. Make sure this bag is packed before you leave home on the day of the operation so that everything is ready when you return after the operation.

7. Ask any questions or concerns you may have beforehand:

It’s normal to feel nervous before any medical procedure, no matter how minor it may seem. Don’t hesitate to ask questions about anything related to the procedure, including possible side effects or risks involved, as well as expected results afterward, throughout the entire preoperative process. This way all doubts can be cleared up in advance instead of last-minute surprises that may occur later leading to unnecessary confusion between patient & doctor during the actual treatment itself.

What should I avoid before micro liposuction?

– Don’t take any medication without consulting your doctor first:

It’s very important not to take any new medications without consulting a doctor first, even if over the counter variety because some substances interact harmfully together resulting in complications not only in the immediate vicinity area where application takes place but also in distant parts resulting in tissue damage permanent scarring cases worse instances lead to complete failure process all together.

– Avoid alcoholic beverages prior to the procedure:

In order to expedite the healing process and achieve better results overall, it is advised to stay away from alcoholic beverages during the entire period of preparation until the full recovery stage is reached, as consumption weakens liver function leading to adversely affecting the metabolic system, consequently takes longer time to mend properly therefore delaying desired results significantly sometimes preventing them from becoming reality completely.

– Do not smoke cigarettes:

As nicotine is found naturally in cigarettes at multiple times higher levels compared to the regular environment, this substance constricts veins & arteries, causing interruption of blood flow, and toxic particles surrounding locations, thereby hindering healing capabilities of cells directly connected to affected areas resulting worst case scenarios form infections eventually cause the death of affected patients inhaled smoke also contains carbon dioxide known to cause further issues discussed above.

Conclusion.

By following this checklist containing things to avoid before undertaking a micro-liposuction procedure, a person interested in doing the same would be able to achieve the most optimal results available giving weight loss efforts the maximum boost possible, ultimately rewarding hard work put behind achieving the dream figure desired all life long!

Understand The Reasons Behind Lower Back Pain and Get Rid Of It

When you wake up in the morning with lower back pain, do you absolutely have to skip work because you can’t bear it? Are you unable to do everyday life activities and household chores? And no matter what you do, does it not seem to go away? The answer to all these questions will describe the severity of your lower back pain.

Our lower back carries the weight of the upper region of the body. It allows us to perform some common body movements while sitting or walking. Moreover, the lower back serves as a support to the spinal column and protects it from injury. However, it is likely to face injury when you try lifting a heavy object, playing a sport, or exercising. The pain might even be due to an underlying disease.

Many people are fortunate enough to receive treatment at the right time. But, some end up worsening it by delaying the treatment or using painkillers only. To seek the proper treatment, however, you should know why you’re suffering from such pain.

So here are some common reasons you might be facing terrible lower back pain, followed by some treatment options you can try.

Lower Back Pain Causes

Lower back pain has 60-70% of lifetime prevalence in industrialised countries. So it’s obviously not rare. Some causes for it might be:

Muscular or Ligament Strain

Repetitive movements and sudden strain on the lower back muscles and ligaments occur due to tearing and overstretching. This will happen when you carry a heavy object or twist the spine. Besides, strain in the lumbar region happens because of stressful tasks, putting pressure on it, and following poor posture during sitting. Fortunately, the chances of these leading to chronic pain are less, but the pain can be intense.

Spinal Stenosis

Spinal stenosis arises in the condition of central or foraminal narrowing of the spinal canal. It mainly occurs because of degeneration in the middle of vertebrae. The pain due to spinal stenosis is intense and can often extend to other parts of the body. It gets worse with time if left untreated. So you should attend to it ASAP.

Joint Dysfunction

Facet joint dysfunction or sacroiliac joint dysfunction are two of the primary reasons for lower back pain. The former can feel painful suddenly. However, sacroiliac joint dysfunction results in lower back pain in inflammation and unusual motion.

Trauma and Fractures

Minor fractures in the cylindrical vertebrae, spinal dislocation, or a traumatic experience like an accident are leading causes of lower back pain.

Structural Issues

Damaged or Bulged Disc: Spinal vertebrae are supported disks, and any damage to them can be painful. The damage can occur because of pressure.

Osteoarthritis: Osteoarthritis is too common in old people. And this happens as the discs and facet joints wear and tear. The issue progresses gradually and often turns untreatable without surgery.

Apart from all the above causes, lower back pain can be the consequence of infection, spinal tumor, autoimmune disease, sleep disorders, and much more. But most kinds of lower back pain are manageable through non-surgical ways.

Treatment

Depending on the cause and symptoms of your lower back pain, plenty of treatment options are available to you. First, the doctor will examine your condition and suggest tests to find the cause. He will use palpation, neurological exam, or certain motion tests during the examination. Also, your doctor takes an X-ray, MRI, or CT Scan. This helps him in diving deeper into your lower back pain problem. And then, he will start the most suitable treatment process.

Intervention Procedure

The interventional procedure contains a broad range of treatment options like steroid injection, diagnostic discography, cancer-related pain, etc. Any back pain doctor in NYC can perform this procedure if you want to seek relief in a short time.

Trigger Point Therapy & Myofascial Release

Trigger point therapy is the same-day ambulance or office-based surgery, primarily an outpatient procedure, that eliminates the pain from trigger points.

Trigger points refer to the knots developed on the muscles of the fascia. This treatment process takes some minutes to treat your lower back pain. Your physician tries to find the trigger point by pinching the skin. After identifying the trigger point, he inserts a needle containing an anesthetic mixture. This process quickly eliminates your pain.

Physical Therapy

Physical therapy is a non-invasive way to treat certain painful spots and injuries on your body. It helps in healing the affected region, enhancing mobility, and strengthening muscles and bones.

Moreover, it alleviates pain and swelling. Your doctor can perform joint fluid replacement therapy, cold laser, therapy, electromyography, and several other physical methods for treating pain on the injured or damaged part of your body.

Non-surgical Blocks

To avoid surgery, doctors use non-surgical blocks that prohibit the transmission of nerve impulses to the central nervous system. The source from where the pain is coming can feel numb.

Muscle Energy Techniques

Muscle energy techniques are suitable for treating somatic dysfunction. It consists of a wide range of manual therapy techniques for boosting musculoskeletal function or joint function.

Home Exercise Program

Include daily exercise in your routine that can range from various stretching to strengthening exercises. This promotes the healing of the spinal injury. Your therapists will recommend the most appropriate home exercise program for healing the pain.

Conclusion

Now that you are aware of the various types of back pain and some treatment options, do not deny yourself the comfort of a pain-free life anymore. Head to a back pain management specialist today to get your lower back pain appropriately diagnosed and treated.

The Chemistry Of Muscle Building

So today I want to talk about the biochemistry of muscle building, i.e. how your body reacts to training and dieting, what makes the muscles grow and the fat to trim down.

“Muscle Growth” Hormones

For your muscles to grow your body must produce certain hormones in order to stimulate the growth. The three “muscle growth” hormones are testosterone, human growth hormone (HGH) and insulin-like growth factor (IGF-1) that all work together.

You know how important testosterone is in male body, but it’s as much as important in females too when it comes to muscle growth, albeit it is in significantly lower levels. When working out and making your diet you have to take into account how the levels of these hormones are influenced in your body.

Testosterone can be boosted by the way you workout and by your diet in the following ways.

High intensity training and strength training increases the level of testosterone in your body. So you should make your workouts shorter and increase the weights while lowering the number of repetitions. Long non-intense workouts can actually have a negative impact.

Lower body fat also influences testosterone level in a positive way. So be generous when you do your cuts.

When it comes to nutrition, that’s where you can do really well as far as testosterone goes. Having more zinc and vitamin D in your diet will help you with that, as well as eating more healthy saturated fats. So include more fish and dairy (if you’re lactose tolerant) in your diet. And finally, and I should not have to say this, avoid sugar because killing testosterone level is only one of the bad things that it does to your body.

Human growth hormone (HGH) is hard to affect. It’s most active during puberty and really comes down as you age (about 14% per 10 years after it plateaus in your 20s). But you still have it and its production is the highest when you rest and especially when you sleep (tops an hour in after you fall asleep). That’s why the importance of sleep is so big.

High intensity training is also known to boost the production of HGH in your body just as testosterone. In dieting, any foods rich in amino acids, i.e. high protein foods like meat and dairy will help too. There are, of course, amino acid supplements to help you as well.

Insulin-like growth factor (IGF-1), the third hormone we’re interested in is boosted in a similar way by intense exercising and strength training as well as high protein food and healthy fat choices in your diet. High carb intake results in lower IGF-1 level so you have to watch out for eating too much of that.

As a general recommendation, eat 0.5 grams of healthy fats per pound of your weight every day – foods such as salmon, nuts, eggs, olive oil, as well as dairy.

Water

Hydration is crucial but that’s not all that water does for your muscle growth. Simply speaking, muscle growth processes are going on “under water”. That is, while the hormones stimulate the synthesis of muscle protein, it’s done along with transferring water to muscle cells from blood. That’s how you get the “pump” and you can see it as nutrients required to build muscle being distributed to them.

The adverse happens when water is being drawn from the muscles when you dehydrate. Therefore, staying hydrated is the most crucial thing there is.

Growth Happens When You Rest

When you train, you only break the muscles, stimulate them to grow, force your body to release the required chemicals. But the actual growth happens when you rest, not when you train. It’s important to understand that and not make the mistake of thinking that the more time you spend at the gym, the more your muscles grow. The opposite may be true if you train too long, not intensively enough or you don’t get enough of rest.

The Formula for Rapid Muscle Growth

Here’s what I recommend you do:

• Make your workouts intense and short (up to 30 minutes)
• Use heavier weights and lower reps
• Eat more protein and less carbs
• Eat enough healthy fats (0.5 grams per body weight pound as a general recommendation)
• Drink a lot of water
• Supplement with zinc and vitamin D
• Rest enough and sleep alot

To what extent Does A Colon Cleanse Take To Work?

Colon cleansing is turning into a more well-known well-being custom among the individuals who try to legitimately benefit and keep up their bodies for most extreme medical advantages. This may sound like a notice for an auto body shop and in actuality, dealing with the human body is much the same. Giving the correct fuel, guaranteeing that the fuel is appropriately prepared, and cleaning the gunk out of the digestive framework in place for waste items to effectively retreat the body serves to keep things running all the more easily from an organic viewpoint. There are a few distinctive approaches to accomplish a colon purify including the douche based methodology and the all the more as of late well known system for taking supplements that contain regular fixings that get the procedure going.

To what extent does it take for a colon rinse to work?

The consequences of colon purging start inside a couple of hours, yet it typically takes somewhere around one and two months to attain the ideal results from colon purifying. You’ll recognize little changes promptly as the poisons are slowly expelled from your body. In the wake of taking the first supplements, for example, digestive playing point or advocare 10 day wash down to impel a colon purge, you’ll need access to restroom offices. Be arranged to use most of the day in this way as it can take a few hours for the first round of colon purifying.

At the point when the waste stores have ended up ousted, your body will keep on casting out them and this can take several weeks.

Colon purging serves to evacuate fecal matter and the poisons that are developed inside the intestinal track. There is 22 feet of digestive organ and this is the reason it can take a few sessions to effectively get out the old waste that has been gathering for a considerable length of time. Inside the initial two weeks, you may perceive that the old stores are simply starting to get out. The smell an appearance of the defecations may be diverse, however don’t be frightened as this is common. Keep in mind that you are dislodging materials that may have been put away for quite a while.

Common home grown supplements which contain just demonstrated safe fixings ought to be utilized for your colon purifying administration. The main purifying system is possible once a week securely for the first to two months. This is prescribed somewhere around 3 and 4 times each year to keep waste items and poisons from holding fast to the digestion tracts and developing.

What’s in store And When Results Become Noticeable?

You may feel debilitated from the get go. This is typical as your body starts to pass the harmful matter from your digestive tract. Cramping, bloating and sickness happen in some individuals, yet this ought to resolution inside a few days. Simply verify that you are taking the proposed measurements and not trying too hard. Rely on one to two weeks for fruitful evacuation of the dominant part of developed waste.

After the larger part of waste is casted out, you will progressively start to feel lighter with a more prominent feeling of prosperity and higher vitality levels. It is regular for the skin to tackle a healthier appearance and for muscle and joint torment to diminish or vanish. This is on the grounds that the over-burden of poisons that were once in the past tormenting your body is no more present.

Tips for Aiding the Colon Cleansing Process and Maximizing Health Benefits!

At the point when flushing poisons from the body it is basic that you keep your body hydrated. Drink a lot of clear water. This will help to furnish your digestive framework with the liquids important for moving the waste from your body. Likewise, it will help your cells to stay hydrated and this is especially critical for significant organs of the body to capacity appropriately and for the support of great skin well-being. See colon health for all Colon Health details.

Colon purging is a process that normally takes between one to two weeks to relax the dominant part of waste and poison develop. Inside two months of week after week purifying, the body will be healthier and you ought to see detectable results. A more prominent feeling of prosperity alongside the inclination of being more energized and lighter is basic. States of mind can enhance and a throbbing painfulness that may have been available for a considerable length of time could vanish. The whole process for attaining ideal results goes between one to two months, contingent on the individual and the amount of waste has developed in the framework.

5 Foods for Fighting Inflammation Naturally

Have you ever struggled with inflammation in your joints? Did the doctor give you a drug that was supposed to help reduce the swelling? You might be surprised to know that there are a number of different foods available today that can help to fight off inflammation. Check out five of these foods below to see how you can take control of your health.

This unrefined oil contains a substance interfering with two enzymes that are involved with inflammation. Back in 2005, a study was conducted that discussed how this substance was able to inhibit the inflammation in the body in a manner similar to that of ibuprofen. Just about everywhere you turn, people will tell you about using extra-virgin olive oil when cooking. This tasty alternative is healthier for you and tastes great.

Red wine has resveratrol in it, which has both anti-cancer and anti-inflammatory properties in it. Scientists believe that this compound can help to explain why the French, who consume red wine with almost every meal, are able to consume a diet that is loaded with saturated fats, while still having a healthy heart and arteries.

Most of the time, any beverage that is loaded with water is going to have anti-inflammatory properties in it. Tea is one of the best choices for those looking for a tasty beverage, loaded with benefits. Green tea, white tea and oolong are all loaded with antioxidant compounds that help with reducing inflammation and plaque in the arteries. Tea is also said to reduce diabetes, cancer and heart disease. For an all in one drink, this is one of the best choices for you.

When eating beef, you have to make sure you consume only beef that came from grass-fed cows. If not, you are going to eat meat that came from cows that were fed diets of grain and corn to help fatten them up. Grain and corn are loaded with omega-6 acids, which are said to increase inflammation. By eating meat that came from grass-fed cows, you are going to get a leaner meat that is loaded with healthy compounds such as Vitamin E, fatty acids and omega-3s. Beyond being better for your overall health, the meat also tastes better.

On your trip to the grocery store or local pharmacy, you have probably seen all of the fish oil supplements they have available for purchase. Instead of taking these supplements, you can reap the benefits by going right to the source and eating some tasty fish. Oily fish like salmon, tune and sardines are packed with all of the fatty oils needed to help boost your health. These fish have a ton of fatty oils spread through their juicy fillets. If you eat a serving or two of fish every week, you can help to reduce inflammation significantly. Enjoy a tasty treat, while helping to keep any swelling at bay. It doesn’t get any easier than that.

A Simple Plan For Researching Resources

Common Health Problems That Men and Women are Prone to Have If people are not healthy, then their lives are missing much of what it is supposed to be. At present, the reason for the easy lifestyle most of us live is a result of technology entering our lifestyles. Because of these innovations, we can now fulfill our jobs even in the comforts of our homes. There is less mobility for those who through technology have found a way to earn their subsistence without leaving home.

Then to add to this, the availability of vehicles to help us go to and from anywhere to get our needs, there is nothing that requires hard work and suffering. A life of ease can sometimes lead to health problems instead of a healthy lifestyle. With this easy lifestyle, common health issues are faced by men and women of today and some of them are discussed below. Obesity is one bitter health problem that a lot of people suffer from.

Obesity is a chronic disease that many people throughout the world are suffering from. In many countries around the world, both men and women suffer from obesity. It is only natural that obesity can lead to other health issues like high blood pressure, depression, anxiety and others. The resultant depression from being obese is suffered more by women than by men. Men can have skin problems, but it is mostly the women who are mostly affected by this. The different skin problems that a woman faces are whiteheads, blackheads, blemishes, moles, skin spots, etc. Dermatologists are greatly sought after by women to treat their skin problems.

Guides Tips for The Average Joe

A lot of women nowadays are suffering from breast cancer. Because of the number of women suffering from this type of cancer we can say that it has become the most common health issue that women are facing today. Breast cancer has many causes ranging from heredity, lifestyle, hormones, etc. With the numerous cases of breast cancer in women today, specialists are aggressively giving advice to women on how to properly care for their breasts.

Why not learn more about Wellness?

One health issue that is more common to men is the issue of hair loss. Causes of hair loss vary among men. With this hair loss problem now commonly seen among men, hair loss experts and surgeons are getting more consultations on how this hair loss problem can be dealt with. Many common health issues of the present can be attributed to the kind of lifestyle that one is living. The common health issues that were discussed above had something to do with obesity, skin problems, breast cancer and hair loss problems. However, the good news is that there are cures or solutions to these health issues available to these men and women as a result of modern scientific studies and modern technology.

The Art of Mastering Doctors

Reasons Why a Visit to Your Gynecologist Is Important So many things are dependent of the organs of a female. Here are some reasons why you should see a gynecologist, a doctor specializing in the female reproductive system. It is good to get yearly exam from a gynecologist to test the health of your reproductive area. A breast exam is also included in this yearly exam.

The reason for these exams is to help detect as early as possible, any issues such as cancer. If there is nothing wrong with your reproductive system then you need not worry about anything but to go through it again the following year. Wanting to have a baby badly can get you some good advice from your gynecologist. Tracking your ovulation days is the best way to determine the days when you can get pregnant, and this is one of the things that a gynecologist can help you with, and she can also give suggestions on possible devices to help you improve your chances of having a baby.

The gynecologist can also tell you if your reproductive system is healthy. A healthy reproductive system is essential if you want to have a healthy baby. If you are experiencing pain in your reproductive area, it is a sign of something wrong going on inside. See your gynecologist at once if you are experiencing this pain, whether it is just a minor one or a major one. Whether it is a serious problem or not, you should not ignore this pain. Sharp pains during your period are also a bad sign. Heavy bleeding or paralyzing pain should be consulted with a doctor at once.

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Women who do not want to get pregnant need to do something about it. Condoms can prevent pregnancy, but women seek to use pills which gynecologists can recommend to keep you from getting pregnant. Gynecologists are able to give you’re the right pills and dosage to keep you from getting pregnant until the time you are ready to have a baby.

The Path To Finding Better Services

For people trying to have a baby, seeing a positive sign on a pregnancy test is something that can give you much joy. Women stand disbelieving that they are pregnant even if a pregnancy test confirms it. Visiting a gynecologist can help let your doubts be put to rest. A gynecologist can confirm your pregnancy so that you can have peace of mind. If you feel something strange going on in your body, do not hesitate to call on your gynecologist the moment you sense it. Knowing whether there is something wrong with our bodies or not is something for the gynecologist to determine. If you feel that you need to see a gynecologist if there are issues with your reproductive system, you can search online for one in your area.