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5 Tips for Runners to Prevent Knee Pain

5 Tips for Runners to Prevent Knee Pain

These days, many runners are interested in optimizing their fitness abilities. Whether you’re doing so for personal or professional reasons, preventing knee pain is a wonderful way to help accelerate your fitness aptitude and avoid inconveniencing injuries. With that idea in mind, consider implementing the following 5 tips to prevent knee pain.

1. Cross Train.

As noted in Wikipedia, cross training is engaging in a form of physical activity other than the exercise you regularly complete. The goal of cross training is improving the athlete’s overall performance, but using different limbs and muscles can also prevent individuals from putting too much pressure on one bodily area, including the knee. With this idea in mind, make sure you incorporate some cross training activities like swimming or cycling into your fitness routine.

2. Do Yoga.

As noted in Prevention magazine, doing yoga is a wonderful way to prevent knee pain. This is the case because the yoga poses bring the individual’s body back into a place of balance and alignment. Many of the poses stretch and strengthen the ankles, calves, and hamstrings. This work keeps the kneecaps strong and stable. Holding the poses through practice sends blood through the connective tissues and muscles, thereby delivering oxygen and nourishment to those regions of the body. This activity helps repair damage, speed up healing, and reduce inflammation.

3. Attain And Maintain Your Ideal Weight.

Losing weight can help prevent and alleviate knee pain. With each step we take, two to four times our body weight is delivered through the joint of the knee. The more you weigh, the more profound the knee joint impact will be. As such, utilize sound strategies to attain and maintain your ideal weight so you can avoid placing unnecessary stress and pressure on the knee.

4. Wear The Right Shoes.

Wearing the right shoes is key to preventing knee pain. Runners should replace their shoes at least once every six months, more if necessary. You can attain assistance regarding which size and type is ideal for you in the shoe store. You can also do research via Internet to learn more about the different options available to you.

5. Stand Up Straight.

Standing up straight is important for individuals who wish to prevent knee pain. When we slouch, we become bent at the waist and thereby develop a posture that can contribute to knee pain. The ideal posture incorporates keeping the shoulder centered over the pelvis and abdomen while also centering the head over the shoulders.

If you want to make the most of your running activity, know that avoiding knee pain at all costs will help you do so. You can use some or all of the tips outlined above to keep your knee in excellent condition throughout your running career!

What to Expect During Your First Few Days with Braces

What to Expect During Your First Few Days with Braces

When most people get braces, they do so with the expectation that their teeth will eventually become straight, resulting in a winning smile. However, while getting braces applied to one’s teeth is not a painful process, there are some things that do occur during the first few days once the braces are in place. If you’re getting braces soon and want to know what to expect, take a look below at some of the most common occurrences.

Mouth Sores
For people who get metal braces, a very common occurrence is mouth sores. While they may be a little uncomfortable initially, they are usually nothing to worry about. Since the gums and inside of the mouth are not used to having all that metal to deal with, it’s natural for a few sores to pop up along the way. To help alleviate any discomfort, orthodontic wax can be applied to the parts of the braces that are causing the sores. In most cases, the sores will disappear within a few days and more than likely not return.

Food Sensitivity
As a person’s teeth begin to move once the braces are applied, there may be many foods that may have to be off limits for a few days. Crunchy foods, or in fact anything that requires significant chewing, should probably be avoided for the first several days after getting braces. To play it safe, most orthodontists recommend eating soft foods such as soup, mashed potatoes, mac and cheese, and yogurt.
Difficulty Talking
Since most people generally don’t talk with their mouth full, it may take a few days to get used to speaking well with a mouth that now has lots of metal inside it. But by practicing at home with family and friends, most people rapidly learn how to navigate their new mouth hardware and speak as well as they did before they got braces. For people who really want to challenge themselves, trying their luck with a few tongue twisters can not only help them speak much better, but also provide some fun along the way.

While getting braces can take some getting used to for a few days, the benefits they provide over time far outweigh any initial discomfort. By making sure to follow all instructions provided by the orthodontist, such as avoiding certain foods and brushing one’s teeth regularly, it’s a virtual guarantee that within a year or two all that metal and hardware will produce a beautiful smile that nobody will be able to resist.

How to Prevent Sports Injuries: 6 Helpful Tips

How to Prevent Sports Injuries: 6 Helpful Tips

From a sprained ankle to a torn knee ligament, there are several painful injuries that can occur on the field of play. The good news is that some injuries can be prevented. Here are some proven ways to avoid getting hurt while playing sports.

Wear the Appropriate Footwear
Some people have a bad habit for wearing the wrong shoes for the specific sport. For example, attempting to play a game of basketball in running shoes is far more likely to cause an injury. Furthermore, you need to choose a shoe that provides the best possible fit. According to ABC News, it is a good idea to get a biomechanical assessment before buying a new pair of athletic shoes.

Get in Shape
In an effort to satisfy their passion for playing sports, some people opt to participate in local recreational leagues. Unfortunately, not everyone is in the best physical condition. Research shows that out-of-shape individuals are more likely to get injured. If you haven’t been active for quite some time, prepare your body for the upcoming sports season by training for at least a few weeks.

Warm Up Beforehand
Whether you are preparing for a tennis match or getting ready to play tag football, it is essential that you warm up your muscles and tendons. As mentioned in an article posted in the Boston Herald, the primary purpose of a general warm-up is to increase blood circulation. Lightly jogging in place can actually make a big difference. This is especially important for the athletes who are dealing with an old injury.

Rest Your Body
You must make it a priority to get enough rest. While you are sleeping, your body effectively repairs itself. Ideally, you should be getting at least seven hours of sleep every night. If you are experiencing insomnia, pay close attention to your daily caffeine intake. The caffeine in a single cup of coffee can remain in your bloodstream for several hours.

Consume Enough Water
Never underestimate the importance of consuming enough water. A lot of muscles injuries actually stem from dehydration. Try to drink fresh water throughout the day. While sports drinks are good for replenishing your electrolytes, stay away from sodas at all costs. If you want a post-game beverage that is loaded with nutrients, consider drinking chocolate milk.

Don’t Play Through the Pain
While there is nothing wrong with putting forth your best effort, never ignore the signs of pain and discomfort. Your body is telling you that it needs some immediate attention. Being hard-headed can definitely create an even bigger issue.

How to Relieve Delayed Onset Muscle Soreness (DOMS)

How to Relieve Delayed Onset Muscle Soreness (DOMS)

What is delayed onset muscle soreness or DOMS?

Delayed onset muscle soreness or DOMS is the soreness you may feel after doing exercise. This phenomenon often occurs when you first begin a new workout program, and it is especially common when you go from being almost completely sedentary to working out on a regular basis.

Because the workout program may be quite a challenge for you in the beginning, your muscles will be shocked at the new work they have to do. Delayed onset muscle soreness often occurs between one and two days after you have done the initial activity.

One thing to remember is that you should not be afraid of delayed onset muscle soreness as it is completely normal when you start a new exercise routine. There’s no need to stop working out. With that said, you may want to do a few things to prevent this muscle strain.

Stretch before working out

Stretching is a great way to prevent delayed onset muscle soreness, but don’t expect it to fully prevent this normal occurrence of pain in your muscles.

When you do stretch before your workout, make sure you actually do a little warm-up before the stretching even begins. Try jumping jacks or running in place. Even stretching can be hard on your muscles. Do not stretch your muscles to the extent that you feel pain, but you should feel a little strain on them to know the stretching is working.

Start slowly with your new routine

If you have a lot of motivation, it may be tempting to jump right into your new exercise program. Having motivation is definitely good, but make sure you treat your body kindly and start slowly with your new routine. For example, if you want to work on getting leaner legs and thighs, don’t jump into doing 50 squats with weights all at once. Instead, work up to 50 squats by starting your first week with 20 to 30 a day and ramping it up 10 additional squats each week.

Vary your workout routine

Finally, remember to vary your workout routine as you move ahead. Do not work only your arms for a week or two at a time, but switch between your arms and legs, for example.

You also might consider switching between cardiovascular workouts and strength training workouts. For example, you might switch between running on the treadmill and lifting weights or using weight lifting machines in the gym.

Most physical fitness experts agree that you should work out between five and six days per week and leave at least one day for rest. Having these one or two days for rest will definitely lessen the degree to which you feel delayed onset muscle soreness.

The Top Uses for Vegetable Capsules

The Top Uses for Vegetable Capsules

An increasingly health conscious society has people around the world closely tuning in to what their bodies require for virility and longevity. Uncertainty over the long term effects of chemically engineered products and animal by-products has them also searching for the more natural methods of attaining wellness that were used in times long past. Those reaching toward natural methods of achieving and maintaining good health are likely finding it inside something called a vegetable capsule.

What is a Vegetable Capsule?

Veggie capsules, the shortened and most commonly used term for them, are capsules made purely from vegetables. Something called HPMC (hydroxy, propyl, methyl, and cellulose), which is derived from vegetables, and water are mixed and used to manufacture the capsules. Ingredients for the capsules are extracted from the trunks of spruce and pine trees indigenous to the Southwestern United States. They look and perform the same as any other digested capsule delivery system. In fact, they are better!

Top Uses for Vegetable Capsules

Health trends in the last five years have really steered the focus toward an awareness of what people are putting into their bodies as it equates to their individual health. Through trial and error, some people have learned more about what their own body responds well to, as well as what it acutely rejects. This resulted in a cognizant awareness where eliminating some things from their diet led to a drastic improvement in how they felt and how their body functioned overall, along with a revolutionary embracing of the simple fact that every person’s body is unique in both need, and response.

Veggie capsules have been an integral part of this health revolution. The primary uses for these all natural capsules are vitamins and dietary supplements as well as for the digestive consumption of essential oils. Research in Australia further supports the theory that increasing nutrition delivery, and reducing excess fat production and storage does a world of good for many crucial systems of a healthy human body.

Vegetable Capsule Appeal is Strong

The only noted disadvantage of veggie capsules is that the ingredients and processes for manufacturing makes them more expensive than their gelatin counterparts. Whether viewed as a true disadvantage, or not, remains to be seen; the increasing use of veggie capsules, industry wide, is running at full steam ahead.

The lack of mainstream media attention has largely left vegetable capsules an unsung hero in the pharmaceutical industry. Make no mistake about it, their use will continue to grow and thrive as long as there exist people who have allergy, dietary or religious reasons for abstaining from the use of certain animal by-products used to manufacture gelatin capsules.

How to Prevent an Ankle Injury: Tips and Tricks

How to Prevent an Ankle Injury: Tips and Tricks

Taking the right precautions can significantly reduce the risk of an ankle injury. tips for preventing an ankle injury include selecting the right footwear, warming up prior to athletic activities and avoiding uneven terrain that may carry an increased risk of injury. Runners, joggers and those who have suffered from a previous injury may be at increased risk of sprains, muscle strain as well as injured tendons and torn ligaments. While foot and ankle injuries are a common occurrence for both serious and casual athletes, taking a few basic precautions can make a considerable difference.

The Importance of Stretching and Warming Up

Performing a few minutes of light stretches is a very effective way to reduce the risk of injury. Taking a few moments to stretch and warm up muscles prior to a workout or engaging in strenuous activity is always a good idea. Repeating the same motion over and over can place a great deal of stress on the human body. Warm-up exercises and performing a repetitive motion at lower intensity prior to beginning a run, jog or other activity can help to protect ankles and other joints from suffering an injury.

Selecting Proper Footwear

Shoes that do not provide adequate support can lead to many problems. Jogging and running shoes are designed to cushion the impact of each footfall and provide support lower extremities. While the right running shoe can reduce the risk of an injury out on the track, even casual shoes can create problems if they do not provide effective support. Seeking out shoes that will be able to provide superior support can improve comfort and reduce foot strain as well as helping to minimize the risk of an ankle injury or sprain. Wearing the wrong shoes can place additional strain on tendons and ligaments that may not be able to handle the added stress.

Reducing the Risk of Reoccurring Injuries

Suffering an ankle injury can lead to increased risk of future sprains or damaged tendons and ligaments. Wearing an ankle brace in the months following an injury, and making an extra effort to ensure the joint is fully healed before resuming a workout routine or taking part in strenuous activity can make a huge difference. An ankle brace is an effective way of decreasing shock and load stress that might impede recovery, slow healing times or aggravate an existing injury. Proper care should always be taken to ensure past injuries have fully healed before engaging in any activities that may place stress on ankles and other joints.

5 Dental Problems and Remedies To Fix Them

5 Dental Problems and Remedies To Fix Them

Regular dental care is an important component of overall good health. Problems with the teeth and gums can lead to digestive difficulties and may even affect cardiovascular health. Below are some of the most common dental problems and ways that they can be treated or prevented.

Tooth Decay

Tooth decay is the most common chronic disease in the 6-to-19-year-old age group, and adults suffer from tooth decay as well. The best approach to tooth decay is prevention. This includes brushing and flossing regularly, fluoride and eating nutritious food. When tooth decay is already underway, a dentist can stop it with a filling or a crown.

Tooth Infection

If a tooth is cracked or a cavity persists until it is very deep, there is a potential for infection in the pulp or the root canal. A root canal involves cleaning out the infected area, filling it, and possibly sealing the tooth with a crown. If the infection is particularly bad, extraction may be necessary. Dentures, dental implants or bridges may replace extracted teeth.

Dry Mouth

Medication, smoking and certain diseases can lead to a dry mouth, and this can be a particular problem among older adults. The problem with dry mouth is that saliva inhibits the growth of bacteria, so when a person’s mouth is dry, there is a greater chance of tooth decay, infection, gum disease and other problems. Chewing gum or sipping water may help. There are also over-the-counter as well as prescription products that stimulate saliva production.

Gum Disease

Gum disease is a bacterial infection. It progresses through several stages over a number of years, and in the early stages, it can be stopped or even reversed through regular cleanings. Using a soft-bristled toothbrush to avoid irritating the gums is also important. Antibiotics and surgery can be used to treat gum disease if it continues to progress.

Erosion of Enamel

Drinks such as colas as well as wine, orange juice and sugary candies can erode the enamel on teeth. Avoiding these types of substances or using a straw to drink them and rinsing shortly after consuming them can help prevent this erosion as can brushing with soft bristles. Erosion can be treated with bonding by a dentist.

Most severe dental problems can be avoided through good dental hygiene. However, cavities and other problems may develop despite this regular care. Checkups and cleanings twice a year will help ensure that the problems are caught and treated early and do not have time to worsen.

5 Common Retina Disorders and How to Treat Them

5 Common Retina Disorders and How to Treat Them

You need your eyes to see, but there are times when problems strike and the retina is venerable to disease or sickness. It can be scary when dealing with an eye problem, but the key is to get help immediately. Here are the five most common conditions when dealing with the retina.

1. Retinal Detachment

The retina can detach from the eye. This dangerous condition causes a loss of vision in the affected eye. If caught in time, the retina can be salvaged and the vision can be saved. If the retina completely detaches, then a person will be left without vision in that eye.

2. Retinitis pigmentosa

Retinitis pigmentosa is a degenerative condition where the retina slowly dies. The rods and cones inside the eyes slowly die and the vision is not salvageable. Though there have been many breakthroughs over the past year, there is no cure for this condition. Special glasses, called the high-powered lenses, are helping people to regain some use of their eyes.

3. Retinoblastoma

Cancer of the retina is called Retinoblastoma. This form of cancer is very rare and highly dangerous. It attacks the immature cells of a retina, which are responsible for seeing light. It is often seen in children and a genetic condition. The end result is a loss of vision, and almost always the eye is taken out and a glass eye placed in the socket. Doctors take the approach to save the life and then save the child’s eye. It is usually treatable, but there is a 35 percent increased a chance of developing additional types of cancers.

4. Macular Degeneration

There are two types of Macular degeneration that affect the retina. In the wet version, the blood vessels grow underneath the eye and leak. The retina slowly dies. As the retina is declining, the vision will become bury. In the dry versions, the retina deteriorates on its own. Surgery may help, but there is no cure for this condition. It is one of the most common causes of blindness in this country.

5. Diabetic Retinopathy

Diabetes is known for its ability to mess with the eyesight. Not only is this condition the leading cause of blindness in adults, but it is also very common among diabetes patients. Diabetes damages the blood vessels that flow to the retina, and the eye site is damaged beyond repair. It begins with no symptoms, just mild vision problems.

Retina disorders almost always end in blindness. When there is a treatment available, it usually only helps to prolong the inevitable. Medicine has found new and improved ways to combat problems with the retina, but it remains one of the most difficult areas to treat, as it involves the eye and vision. Hopefully, there will soon be cures for these difficult conditions.

4 Major Differences Between Real and Electronic Cigars

4 Major Differences Between Real and Electronic Cigars

The number one, most addictive drug in the world is perfectly legal – nicotine. It is most commonly found in tobacco products such as cigarettes and cigars which are consumed in the billions by customers all over the world. Fortunately modern technology brings us electronic smoking products that can provide all the enjoyment of traditional cigars. There seems to be no argument that e-cigars are the healthier choice, but here are four major differences between e-cigars and regular cigars that make it a clear choice.

1. Savings
One of the major differences between e-cigars and the traditional tobacco products is price. The original price you pay for a good e-cigar may be higher, but over time you’ll find that your spending a lot less money on the electronic version than you did on traditional cigars, particularly if your tastes ran to the higher quality cigars which can get quite pricey themselves. Unlike regular cigars, e-cigars are reusable and refillable. Over a period of time smoking e-cigars amounts to savings.

2. Chemical content
Despite the alarmist efforts to classify vaping products along with regular tobacco brands, e-cigars are completely free of most of the 4,000+ chemicals produced by burning and smoking regular cigars, including acetone, ammonia, benzene, arsenic , lung-damaging tar, and known carcinogens. Most e-cigars include only four compounds: flavorings, nicotine, propylene glycol, and vegetable glycerin, none of which can be considered toxic. To cover a variety of smoking needs, e-liquids can be found in a wide assortment of flavors and nicotine levels, including nicotine-free versions.

3. After effects
One of the aspects of traditional cigars that non-smokers object to is the smoke and lingering odor. Pleasant as the smell of a quality cigar is to cigar lovers, to others in the household it accumulates in furniture, carpets, clothing, and other fabrics as an unpleasant odor not very different from the stale “ashtray” smell constant cigarette smoking leaves in a room.

Other consequences of tobacco cigars include yellowed or stained teeth and fingertips that appear after periods of heavy smoking. This is from the tobacco itself, and is a problem that doesn’t come with electronic cigars that are tobacco-free.

4. Second-hand smoke
According to the CDC, secondhand tobacco smoke accounts for 41,000 deaths per year. It can also lead to cancer and has damaging effects on the skin even for non-smokers exposed to it. The e-liquid vapors produced by e-cigars are primarily made up of water vapor, which dissipates naturally into the air, and a few harmless chemical compounds. These “vape” clouds are not a health risk to smokers or bystanders. E-cigars do not actually emit any smoke, and do not have polluting effects on the environment.