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Bycleverhealthtips
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The Best Activities for Those With Joint Issues

On the whole, doctors will tell you that exercise is good for you. And they are right! You are likely acquainted with the general health advantages of exercise: improved circulation, heart health, and lower blood pressure are only a few reasons to keep active, even when you are feeling pain or mobility problems.

However, for those with joint issues like arthritis and arthralgia, engaging in low-impact, moderate-intensity exercise can bring extra benefits that may enhance your quality of life.

The following exercises will not put excessive strain on the joints. Try to incorporate activities from each category into your daily routine for best results.

Every individual with joint pain and arthritis is different. Do what you can, when you can, and consult a doctor to determine what is safe and reasonable for you.

Cardio Activities

Aerobic exercise is any conditioning exercise that raises your heart rate over its normal resting rate. A reasonable target is to practice so that you are breathing harder than regular but are still able to carry on a conversation.

30 minutes per day of aerobic exercise is perfect, but 150 minutes for a week is the recommended minimum.
You can finish your aerobic activities all in one session, or you can work it into your day in short multiple sessions, for example – 15 minutes of bike riding and 15 minutes of yard work.

Strengthening Activities

Strengthening your muscles is essential, especially for people with osteoarthritis – stronger muscles can help to take some of the pressure off your joints.

Aim to perform strengthening exercises 2 times per week. Involve all the major muscle groups of the body (back, chest, arms, shoulders, hips and legs). Practice your strength training routine at home or in a gym.

Balance Activities

Those with arthritis and joint pain, especially people with ankle, knee and hip issues, may struggle with deteriorating balance. Keeping up balance is important to older people, as sustaining a fall will probably result in a debilitating injury, particularly if you have decreased bone thickness due to osteoporosis.

When designing your activity, consult with your GP, try to practice balance exercises at least twice per week. Balance training does not have to take much time.

Flexibility Training

A stretching regimen is a basic part of physical activity, especially in people with joint issues. If your joints are getting painful and stiff, regular exercises may get more difficult after some time.

Stretching your muscles with dynamic stretches after your daily practice is a good way to boost your flexibility and hold your range of motion.  Ask your trainer for a list of flexibility exercises perfect for your particular joint problems.

However, if you have joint issues you should avoid some sports, such as dancing, baseball, hockey, soccer, rugby and tennis.

Bycleverhealthtips
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Preventing and Treating Hair Loss

If you have been experiencing hair loss, and you are sure that it’s not just your shedding cycle, you should find out what’s causing the problem. Reasons for hair loss vary from person to person. While in some cases external factors might be responsible, other conditions can also lead to baldness, such as lack of nutrition, heredity, etc.

Get The Correct Diagnosis

Тhe best way to deal with the issue is to get the right diagnosis. First of all, find the areas where thinning is most noticeable and monitor how much hair you are losing whenever you shampoo or comb. Consult a doctor to see if you have any underlying medical issues causing the hair loss.

Eat Foods That Stop Hair Loss

Research has proven that it’s possible to thicken hair back up through dietary changes. Fortunately, zinc supplementation and eating a lot of iron-rich foods can slow hair loss in the majority of cases, so it’s a perfect idea to add it to your diet. Fill your plate with foods, which are rich in proven hair-growth nutrients, such as salmon, honey, nuts and seeds, spinach and oysters.

Choose Hair Products Wisely

Use a wooden wide-tooth comb to untangle your hair, after this you may use your regular brush. This will lessen the hair loss and breakage because of pulling out. It is also important to remember not to brush your hair while it is wet.

Try new shampoos that are silicone, sulfate, and paraben-free. This way you will avoid loading your hair and scalp with harsh chemicals that are making your hair brittle and cause damage. Controlling the chemical damage is the right way to guarantee hair loss prevention.

Reduce Stress

By decreasing your everyday stress, you can directly affect the health of your hair as well as your whole body. Yoga and journaling are incredible natural stress relievers. Daily exercise is also essential to stress reduction and it encourages good circulation, which both helps reduce hair loss and promote healthy hair growth.

Use Natural Treatments

When you are looking for remedies to prevent hair loss, the ingredients from your kitchen can help you a lot. Onion, coconut oil, ginger, eggs, etc. have stunning properties that promote hair growth.

Bycleverhealthtips
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5 Common Causes for Hair Loss

It is normal to lose hair. It happens all the time – while you are blowing it dry or giving it a quick brush, during a shower, etc. Studies have found out that on average everyone loses 50 – 100 hairs daily. The hair is going through its cycles and there’ll be a new one to replace it. On the contrary, hair loss may indicate a serious medical condition that must be evaluated by a specialist. However, the hair loss can occur for several reasons, and you can often treat and avoid it effectively.

Hereditary Hair Loss

The most common reason for hair loss is  androgenetic alopecia – hair loss that is genetic. It can be inherited from either father’s or mother’s side. Certainly, it is more likely to have it if both your parents suffer from hair loss.

The condition grows gradually and may begin in your 20s. Sometimes, the hair loss may be diffused, which means it’s spread over the whole scalp.

Hypothyroidism

Many people, most of them women, have thyroid disease. This condition is caused by lack of thyroid hormone. The hormone is responsible for heart rate, metabolism, and mood. If your body produces too much of the hormone, you’re said to have an overactive thyroid (hyperthyroidism). Thyroid hormone is in charge of everything from your basal metabolic rate to the rate at which your body utilizes oxygen and energy to function. That’s why it is so important for the growth of your hair, nails and skin. When you don’t have the appropriate amount, you may notice changes in your body functions.

The disease may cause many symptoms, such as depression, unexplained weight gain, constipation, fatigue, and difficulty concentrating.

Lupus

Lupus is a chronic immune system sickness. Because of the disease, the body’s own immune system attacks healthy tissues. The condition influences around 1.5 million individuals and tends to strike women during their childbearing years.
Lupus frequently causes headaches, extreme weariness, fever, anemia, chest pain, oral ulcers, and swollen, painful joints. Many individuals build up a butterfly-shaped rash over the extension of the nose and become more delicate to the sun.

Skin Conditions

Conditions with scalp can cause inflammation that makes it difficult for hair to grow. Skin problems lead to hair loss include seborrheic dermatitis (dandruff), fungal infections such as ringworm, and psoriasis.

Dandruff causes the scalp to shed, so you will notice yellowish, greasy scales in your hair and on your shoulders.

Over-styling

In their effort to keep up with current styles and trends, women often use heat products and tight hairstyles. If they use blow dryers, straighteners, and curling rods every day, they’ll eventually be dealing with brittle, dry hair.
Moreover, tight hairstyles like high pony tails and braids tug at the hair. If used often enough, they can pull out clumps, leading to embarrassing bald patches and shortened strands.

Bycleverhealthtips
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How to Reach an Ideal Weight?

There are useful methods for calculating your healthy weight. Reaching and maintaining it can help you control and prevent many diseases and conditions. When it comes to dieting, hitting the gym, and getting to your perfect weight, the ultimate goal should always be health.

There are many reasons that traditional diets may not help you to achieve sustainable healthy weight reduction.  Keep in mind that:

To make improvements that prompt long term ideal weight, it is important to begin with accepting your present pounds, while also grasping an inspiration for change.

Here are a few tips you can use to reach your ideal weight:

1. Make sure you are on a real calories deficit

Research shows that individuals tend to overestimate the number of calories burned and to underestimate the number of calories they consume. You need to make sure you are creating a real calorie deficit. What’s more, the best way to do this is by counting every single calorie. This will give you an unmistakable estimate of the quantity of calories you consume every day.

But you don’t have to be obsessed by calories counting for the rest of your life. Stop counting calories when you can precisely eyeball portions.

2. Change your exercise routine

Exercises turn out to be less effective as the body gets used to them. You will start burning fewer calories doing the same exercise than you were before, because your body adjusted to it.The changes you have to make to your exercise routine will rely upon your current workout. Increase the difficulty and the intensity of your exercises, if you don’t practice a lot. If you have been training overwhelmingly, lessen the intensity of your workouts for 7 days to reboot. After the break start a challenging new workout.

3. Get rid of stress and get enough sleep

Studies have found that the stress and lack of sleep can trigger high cortisol levels. This causes fat to settle around the abdominal area, because the metabolism is slowed down. The amount of sleep a person needs varies, but the National Sleep Foundation recommends 7 to 9 hours of sleep per night for grownups.

Talk to your health care provider if you are concerned about your weight. And remember – the ultimate goal is being within a normal, healthy weight range.

Bycleverhealthtips
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How to Calculate Your Healthy Weight?

Are you a couple of pounds overweight? Maybe more than a couple? Being overweight can be a serious health problem. Excess weight raises the risk of heart disease, diabetes, cancer, etc., and prevents you from dynamic life, including keeping up with your children or staying active with family and friends. Reaching your ideal weight and staying there not only improves your health, but it can change your outlook on life.

There are 3 common methods that can help you answer the question “What is my healthy weight?”

Method #1: BMI – Body mass index

Your BMI is a measure of your weight in relation to your height. You can calculate your BMI using calculator or review our chart.

Health authorities worldwide, mostly agree that:

  • People with a BMI over 30 is obese.
  • A person with a BMI between 25 and 30 is classed as overweight.
  • A BMI of between 18.5 and 25 is ideal.
  • Somebody with a BMI of less than 18.5 is underweight.

However, health authorities in some countries say the lower limit for BMI is 20 and anything below it is underweight.

Method #2: Body fat percentage

body fat

Your body fat percentage is the weight of your fat divided by your total weight. The result shows your storage fat and your essential fat.

The essential fat is the amount of fat we need to survive. Men require a lower percentage than women. Essential fat is 10%-13% in women, and 2%-5% in men. The storage fat protects your internal organs in the abdomen and chest. It consists of fat accumulation in adipose tissue. The total body fat percentage is storage fat plus essential fat.

The American Council on Exercise recommends the following percentages:

1. Essential fat: Men 2-4%; Women 10-12%

2. Total fat (total fat percentages are divided up by body type):

  • Athletes: Men 6-13%; Women 14-20%
  • Non-athletes: Men 14-17%; Women 21-24

Acceptable: Men 18-25%; Women 25-31%

Overweight: Men 26-37%; Women 32-41%

Obese: Men 38% or more; Women 42% or more

Many specialists say that calculating individuals’ body fat ratio is the best approach for gauging their fitness level – it is the only measurement that includes the body’s true structure.

Method #3: WHR – Waist-hip ratio

A waist-hip ratio (WHR) is the measurement of the circumference of your waist to that of your hips. You should measure the smallest circumference of your waist, usually it is just above your belly button. Divide the number to the circumference of your hip at its widest part.

If a woman’s waist is 29 inches and her hips are 33 inches, her WHR is 29 divided by 33 = 0.87.

Here is a breakdown of WHR linked to risk of cardiovascular health issues.

Female WHR:

• Less than 0.8 – low risk

• 0.8 to 0.89 – moderate risk

• 0.9 or over – high risk

Male WHR:

• Less than 0.9 – low risk

• 0.9 to 0.99 – moderate risk

• 1 or over – high risk

The waist-hip ratio is said to be a better indicator of whether their body weight is healthy. Unlike the BMI, it shows their risks of developing serious health problems. Research indicates that if WHR were to replace BMI as a predictor of heart attack worldwide, figures would include many more people.

Bycleverhealthtips
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Take Care of Your Joints!

Anyone who has been working out for some time knows the importance that joints have in one’s capacity to keep training hard. The abilities to lift heavy weights and to perform body exercises becomes limited if the joints aren’t operating at their peak. Also, without taking care of your joints, your bones will hurt when rubbing against each other.

We shouldn’t wait until we have joint inflammation to take action. Use these simple tips to prevent pain and possibly even arthritis.

Use your big joints

Use your big joints to carry heavy objects. Try not to carry big shopping bag with your fingertips. Put it over your forearm or shoulder instead. Also, you should carry a large pot by putting your hands (while wearing gloves) under the handles, grasping the side of the pot, rather than the handles.

Do exercise

The pain in joints may make you hesitant to work out. However, research shows that stiffness get worse when you are not training enough. You should do aerobic exercise every day. When your heart is pumping you will boost your blood flow. Thus the cartilage will be well nourished. And there is an extra advantage – doing exercise helps you reach a healthy weight.

Don’t carry – push

When carrying objects, put them close to your body. Bend your knees rather than your back when lifting things. Don’t carry heavy objects – push them. It is better to use a shopping trolley instead of a heavy basket. Buy a suitcase that has wheels, so that you don’t have to carry a heavy suitcase. And keep in mind – don’t carry more than 25 kg.

Lose weight

You won’t simply look good, your body will feel better, as well. Each extra pound you gain puts four times the weight on your knees. On the contrary, even a small amount of weight reduction will give your knees relief. Research has shown that losing as little as 11 pounds may enhance your joint health and minimize the risk of osteoarthritis of the knee by 50%.

Stretch your body every day

Stretching will help you improve your ability to move your joints. It fights stiffness and also helps protect the cartilage from wear and tear. There are many types of stretches that can help keep your joints healthy, but the four most common are static, ballistic, dynamic and P.N.F. Ignoring issues related to the joints may cause problems not immediately, but with age sooner or later you’ll feel it.

Bycleverhealthtips
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Seriousness of joint issues.

Whether you tried too hard on the soccer playground or have been typing on the phone and writing on the keyboard for hours, there are many reasons why your joints are in pain. The joints play a major role in our body – they are the connections between bones. They support us and help us to move. Any harm to the joints (injury or disease) can be very painful.

Here are some conditions that could be making your joints achy.

Gout

Excess of protein can be hard on your joints. If you eat too much food high in protein, your body produces a lot of uric acid. Thus, the acid cannot be excreted from your body and this causes a serious inflammatory reaction. It is called gout – one of the most painful types of arthritis.

The symptoms of gout are – swelling, heat, redness, and hard pain in your big toe.

Lupus

This immune system issue can wreck all your joints if left untreated. Individuals with lupus have an overactive immune system that can target joints, blood, skin, kidneys or other organs. Along with painful and swollen joints you can develop a butterfly-shaped rash across your cheeks.

The symptoms of lupus can vary from dry mouth and eyes to memory problems and hair loss.

Rheumatoid arthritis

Rheumatoid arthritis is different than the wear-and-tear kind (osteoarthritis) that usually develops with age. Rheumatoid arthritis (RA) is an immune system disorder, and it disproportionately targets women. Of the more than 1.3 million individuals who have it, 75% are ladies.

The symptoms of RA are tender joints, fatigue, weight loss and feeling stiff.

If you feel pain in the joint that persists more than a week, it ought to be examined by a healthcare practitioner. Keep in mind – the severe pain in the joint should be medically evaluated as soon as possible.

Bycleverhealthtips
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Understanding the nail diseases

Your fingernails and toenails protect the tissues of your fingers and toes. They are made up of layers of a protein called keratin, which is also in your skin and hair. The look of your nails can be a mirror to your health. Good looking nails are typically smooth and consistent in colour. Particular types of nail discoloration and changes in the development rate can be indicators of heart, lung, liver, and kidney diseases, as well as anemia and diabetes.

Signs of Nail Diseases

Some changes in your nails are because of medical conditions that need consideration, such as:

  • Redness or swelling around fingernails and toenails
  • Thickening or thinning of the nails
  • Nail separation from the skin
  • Bleeding around nails
  • Brittle or pitted nails
  • Pain around fingernails and toenails
  • Discoloration or changes in nail shape

Consult your doctor if you have any of these issues!

Types of Nail Disease

Here are the 3 most common types of nail disease:

Pseudomonas


This is a bacterial infection that can occur between an artificial nail coating and the natural nail plate or between the natural nail plate and the nail bed. It is believed that the classic green discoloration of this type of infection is some type of mold. But mold is not a human pathogen. The discoloration usually is caused by iron compounds and it is because of the infection. Pseudomonas feeds off the dead tissue and bacteria in the nail plate. The moisture levels help it to grow. That’s why the nail plate becomes dark and soft underneath an artificial coating. The infection can also cause the nail plate to lift from the nail bed.

Yeast/Fungal infection

This type of infection is characterized by nail plate division with apparent debris under the nail plate. Usually, it appears yellowish or white in colour. The fungal infection is also characterized by changes in the shape and texture of the nail. Thus the keratin protein (of which the nail plate is madeof ) is digested by the fungus. Organic debris accumulates under the nail plate and this leads to discolouration of the nail. Other infectious organisms may also be included. If left untreated, the nail plate may separate from the nail bed and crumble off.

Onychogryposis 

Typical for the disease is the claw-type nails because of the thickened nail plate. If you are struggling with the disease, your nail plate will curve inward, pinching the nail bed. The condition will get worse with time, and can also cause other infections and ingrown nails. Sometimes onychogryposis requires surgical intervention to relieve the pain.

And remember: when you notice the first symptoms of nail diseases, start to take measures before the situation becomes serious and complicated to manage.

Byboian

Varicose veins – causes, prevention and solution

Varicose veins is a concern that can happen to anyone no matter the age. Women are more endangered by varicose but men aren’t immune as well. The most common symptoms are: leg pain, weight, twitching and burning edema which is cured by the cold, spontaneous appearance of subcutaneous haemorrhage, itching in the legs, tenderness of the veins.

It’s considered that issues related to the veins system are connected with the way of life and there’s a hereditary factor as well. Your daily life is a key factor for the troubles caused by varicose veins.
Contemporary life or pushing yourself to the limit, overweight and pregnancy are factors that affect the body. The appearance of varicose veins leads to a variety of unpleasant experiences associated with the symptoms that accompany them, as well as an unattractive appearance of the legs.

In order to deal with the troubles that the enlarged veins cause, there are things we should do and things we shouldn’t.

 

Avoid prolonged standing. This position exhausts your legs and creates edemas. It’s healthy to go for a walk but it isn’t to stand still. Movement is health!

Crossing your legs for a long time. This position interferes with the free functioning of the venous system which forms an intravenous congestion. The result will be pain in your feet and varicies.

Control your weight. Overweight is crucial to your whole body. The additional weight applies unneeded pressure to your feet, which makes you susceptible to vein enlargement.

Practice smart! If issues with the venous system are present, intensive training for the legs isn’t appropriate. The weights in the gym are more likely to harm you rather than improve your body. Swimming and other water related sports have a positive effect since they aren’t as exhaustive and the pressure isn’t targeted at your feet.

 

Visit a masseur. Massages have a magical effect on the whole body. When talking about leg care and preventive measures for irritated veins, this is a great gift for your health. Massages move the blood, relieve pain and weight, while having an enjoyable experience.

When you suffer from varicose veins, with the first signs of their appearance, you can treat areas where there is discomfort locally.
For this purpose there are different products that cool troubled areas and alleviate the painful symptoms. Foot care is an important part of our everyday life. The problems of neglecting the symptoms of venous system disorder are painful, unacceptable aesthetic and deepening over time. That is why it is good for us to take preventive measures for our legs and not allow the development of varicose veins.

 

Bycleverhealthtips
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Get Rid of This Belly, Man

Women tend to gain fat in the thighs and hips (especially during childbearing years), but men are doomed to gain weight in their bellies. And the male belly comes in all shapes and sizes. That’s why fighting the bulge takes different approaches and strategies depending on your metabolism, your genetics, your will power, etc. Here are some simple rules you should follow if you want to get rid of this annoying belly fat.

Watch what you eat!

The weight loss plan for bellies includes healthy carbs, such as fruits, vegetables, whole grain and lean sources of protein – poultry, seafood, beans and lean pink meat. The diet must be low in trans and saturated fats. Avoid soda, white bread and sweets. You should eat three times a day, with each meal about the same size, plus one snack. Eating often boosts your energy levels and controls hunger.

Do the right training!

The best way to lose belly fat is with a suitable balance of muscle-building and fat-burning exercises. The most effective training includes:

  • Lunge Twist
  • Lunge Reach
  • Step Hop
  • Hands-Up Hop
  • Squat Jump

15 minutes a day is an effective start, but as a minimum half-hour a day (ideally 45-60 minutes), 5-6 times a week produces the greatest result.

Change your lifestyle!

There are several changes that are essential for losing belly fat. First of all, quit smoking – it increases visceral fat. Also sleep well, because studies found that constantly getting less than 6-hours sleep can result in greater abdominal fat in people around 40. And most of all – limit your stress levels. The “burnout syndrome” can cause you to pump out the hormone cortisol, which is the main reason for the visceral fat gain.

A flat belly is a badge of honour. It’s an outstanding sign that you keep fit. So get rid of this belly fat, man!

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