Author Archive cleverhealthtips


What Are The Normal Cholesterol Levels?

Do you know that cholesterol levels vary by weight, age and gender? After some time, a person’s body tends to deliver more cholesterol, meaning that all adults should check their cholesterol levels regularly – about every 4 to 6 years.

Cholesterol is measured in 3 categories: LDL (bad cholesterol), HDL (good cholesterol) and total cholesterol. The balance between these three levels is very important. While LDL and total cholesterol levels have to be kept low, having more HDL cholesterol can protect a person against developing heart-related issues including strokes and heart attacks.


Age is the main factor in the amount of cholesterol in your blood. Being older than 45 years old (if you are a man) and older than 55 (if you are a woman) is a risk factor for having a cholesterol issues. Usually, men have a tendency to have higher levels of cholesterol throughout life than women. But women are also not protected from high cholesterol levels. During the menopause the cholesterol often increases.

Cholesterol levels for adults

Total cholesterol level less than 200 milligrams per deciliter (mg/dL) is considered normal for adults. A level between 200 and 239 mg/dL is viewed as borderline high. Values higher than 240 mg/dL is considered high.

LDL (bad) cholesterol level has to be less than 100 mg/dL. Levels between 100 and 129 mg/dL are acceptable for individuals with no health issues, but should be of more concern for those with heart disease risk factors or with heart disease. A reading between 130 and 159 mg/dL is borderline high and 160 to 189 mg/dL is considered high. A level of 190 mg/dL or higher is considered very high.

HDL (good) cholesterol level should be kept higher. A reading of less than 40 mg/dL is thought to be a major risk factor for heart issue. A reading between 41 mg/dL and 59 mg/dL is reviewed as borderline low. The optimal reading for HDL is of 60 mg/dL or higher.

Prevent high levels of cholesterol

As the cholesterol levels start to increase with age, health specialists typically recommend taking earlier steps in life to avoid high levels of cholesterol. Years and even months of unmanaged cholesterol can turn out to be considerably trickier to treat in just one go.

The 4 lifestyle changes you may be advised to make are:

  • regular exercise
  • eating a heart-healthy food
  • quit smoking
  • losing weight

If your LDL levels are still too high after these lifestyle changes, talk to your GP about cholesterol-lowering medications like statins, but give these pieces of advice your best shot.


Aging and Prostate Health

Aging is a natural part of life. It does not just affect what you can see on the outside, for example, grey hair and wrinkles. We also age on the inside, which is the reason we have to nourish ourselves with a range of supplements to ensure good health, longevity and happiness.

The prostate is one of the components of a man’s sex organs. It is a walnut-sized organ in young men, but with age it slowly increases in size, and this can cause issues. For men, the older you get, the more likely you are to have problems with your prostate health.

The prostate goes through two primary phases of development during a man’s life. The first sees fairly rapid growth during the early years of puberty – the prostate generally doubles in size. The second phase of growth begins in a man’s mid-twenties and this is a much slower period of development which then proceeds throughout life.

The second phase of growth does not cause any issues until men are well into their 60s or 70s when the indications caused by the now enlarged prostate will begin to appear and a visit to the specialist will reveal the presence of nothing more than a basic enlarged prostate. In medical terms, your doctor will state that you are experiencing benign prostatic hypertrophy, benign prostatic hyperplasia or BPH.

When the prostate grows, the tissue surrounding it restricts its expansion and causes the prostate to close around the urethra. In this case, the flow is restricted through the urethra. In the meantime, the bladder wall thickens and the bladder begins to contract even when it contains moderately small amounts of urine. At last, the bladder weakens and loses its ability to contract and to empty itself and the urine stays trapped in the bladder.

The exact symptoms experienced because of an enlarged prostate will clearly vary from person to person, but, as a general rule, the first signs will be a difficulty in urinating and a change in your pattern of urination.

An early visit to the doctor can have the issues related to an enlarged prostate cleared up quickly and considerably reduce the danger of developing complications.


Enlarged Prostate: Risks of Inaction

A worrying lack of knowledge and awareness are preventing men from acting on concerns they have about the benign prostatic hypertrophy, benign prostatic hyperplasia or BPH.

Sometimes the enlarged prostate is a symptomless disease, and an awareness of risk factors, such as aging, is key for men being vigilant against the issue. According to statistics, every second man above 45 years is suffering from the growth of the prostate tissue or BPH.

The Disease

There is a nodule (nodules) in the prostate, which increases in size. Thus, it compresses the urethra, and the process of urine output becomes complicated. After some time, high pressure is made in the tissues. It leads to thickening of the walls of the bladder, which volume is essentially reduced. This prompts frequent urination and urine in small amounts, on the “drops”, while in the bladder may accumulate residual urine, breaking contractility. The result is intense or chronic urinary retention, infection in the urinary tract, prostatitis, etc. But this is just one of the possible scenarios of development of the disease.

There is a perception that adenoma may advance into prostate cancer. But this is false. Adenoma and prostate cancer affect, as a rule, different parts of the prostate.

However, the cunning of the situation is that prostate cancer can be developed without symptoms, and in the background of the development of adenomas, that is, with the similar symptoms.

BPH and cancer may coexist at the same time.

Risks of Inaction

A critical lack of action could also be keeping some men away from finding out they have the disease in time. If treatment isn’t started in time, the bladder can become unable to perform its functions. Kidney failure, stone formation, sexual disorders, including a complete loss of potency, insomnia, nervous exhaustion – the payment for delay.

BPH Can Be Prevented

But this should frequently undergo preventive medical examinations of the specialist urologist and to pass a set of special laboratory tests. In the first place, this is especially valid for men after 40 years, but it is also true for the younger ones. Timely detection of changes will help to avoid the development of serious disease.


What Causes High Cholesterol Levels?

Cholesterol is found everywhere in your body and has essential natural functions when it comes to producing hormones, digesting foods, and producing vitamin D. It is generated by the body and can also be taken in from food.

Cholesterol is fat-like and waxy in appearance. It is both good and bad. There are 2 types of cholesterol. HDL (good cholesterol or high-density lipoproteins) and LDL (bad cholesterol or low-density lipoproteins). At normal levels, it is an important substance for the body, but if concentrations in the blood get too high, it turns into a silent danger that causes risk of heart attack.

Here are some facts on cholesterol:

  • Cholesterol is a fundamental substance, produced by the body. It is also ingested from animal-derived foods
  • Having high levels of cholesterol doesn’t usually produce any symptoms
  • The most serious risk factors for high cholesterol are lifestyle choices –  exercise and diet
  • If lifestyle changes are unsuccessful or cholesterol levels are extremely high, lipid-lowering drugs such as statins may be recommended.

Find out some of the causes of high cholesterol and change your lifestyle to keep it at normal levels.


Eating too much trans fat and saturated fat can raise your cholesterol levels. A diet rich in vegetables and fruits, beans, whole grains, and good fats can help lower the “bad cholesterol”.

In general, avoid the food if any of these things appear high on the product label’s ingredient list:

Trans fats: These are harmful to you! They can be found in packaged snacks such as cookies, pastries, crackers, breakfast sandwiches, microwave popcorn, cream-filled candy, doughnuts, fried fast foods, frozen pizza and some types of margarine. Read the nutrition facts to be aware of all the fats in the product.

Salt: Too much sodium can raise your pulse. You probably already know not to have too much salty snack foods and canned soup. But did you know it can also be hidden in rolls and breads, cold cuts and cured meats, some chicken, pizza, and some fast-food products?

You might be surprised how frequently it’s also found in frozen foods. Read labels and try not to get more than 2,400 milligrams daily.

Sugar: Sugar might cause problems such as heart disease, weight gain, and diabetes as well as cholesterol. It is essential to limit the the sugar in what you drink and eat.


Make movement a part of your cholesterol-lowering plan to avoid heart disease. Research proves that a combination of aerobic (cardio) and resistance training is the best thing to do for reducing the risk of heart attack. In a study of obese and overweight participants, researchers found out that engaging in both types of activity gave more benefits for fat and weight loss rather than practicing either of the mentioned.


If you want to keep your cholesterol levels in normal range, you should not only exercise regularly and eat a heart-healthy diet.

You should…

… quit smoking…

Smoking brings down your HDL (good) cholesterol levels. It makes all heart health markers bad: smoking causes inflammation, which can contribute to blood clots, atherosclerosis, and risk of heart attack. Consult with your doctor and build up a plan to help you quit smoking.

… and drink alcohol only in moderation

Moderate use of alcohol has been connected with higher levels of HDL cholesterol, yet the benefits are not strong enough to recommend alcohol for anyone who does not already drink. If you drink alcohol, do so with some restrain. For healthy grownups, that means up to one drink per day for ladies of all ages and men older than age 65, and up to 2 drinks per day for men age 65 and younger.

Drinking a lot of alcohol prompt dangerous health problems, including heart failure, high blood pressure and stroke.


Tips and Tricks Lowering Your Cholesterol

Be healthy and lower your “bad” cholesterol levels. Adopting healthy habits, for example, being active and having a balanced diet, can help prevent your cholesterol becoming high in the first place.

It is vital to keep your cholesterol in check because high “bad” cholesterol levels increase your risk of heart issues and stroke. Talk with your doctor about your cholesterol and if the GP has advised you to change your diet to reduce your blood cholesterol, you should eliminate saturated fat and eat more fibre, including a lot of fruit and vegetables.

Here are 5 useful tips and tricks that can help lower your cholesterol within weeks.

1. Set a goal

You know you must get your “bad” cholesterol numbers down, but how low do you have to go? That depends on several factors, such as weight, age and gender, as well as, on your personal and family history of heart diseases.

If you do not already have cardiovascular problems, the goal is to lower your total cholesterol level to less than 5.0mmol/l and LDL “bad” cholesterol to under 3mmol/l.

If you already have cardiovascular disease, your goal is to get your total cholesterol level down to less than 4.0mmol/l and LDL “bad” cholesterol to under 2.0mmol/l.

2. Cut the animal fats

Forgot about the fatty and processed meats such as salami, bologna, pepperoni and hot dogs. Also cut back on the fatty red meats like prime cuts of beef, ribs, pork, lamb or veal. Remember to skip the skin on chicken or turkey. Avoid full-fat dairy products, for example cheese, whole milk, cream, sour cream, butter and cream cheese. All of these foods contain saturated fat associated with higher blood cholesterol and plaque development.

3. Substitute your oils

You don’t have to remove all fats from your diet. Rather, switch to unsaturated fats, which may raise your “good” cholesterol levels and lower your “bad” cholesterol. Instead of mayonnaise or butter on bread, try using olive oil. Canola, peanut and avocado are good options for cooking. Fats that are semisolid or solid at room temperature, such as butter and coconut oil, are referred to as saturated fats. It is recommended to limit consumption of saturated fats to less than 5–6% of your daily diet.

4. Be careful with carbohydrates

Research proves that following a low-carbohydrate eating plan can help you reduce cardiovascular risk factors and lose weight. Choose high fiber carbohydrates, such as beans, oatmeal, lentils, whole grain starches and fruits which will provide the energy you need, but also will keep you feeling full. The trick is to be careful with your portions, aim for no more than about 1 cup of starch and/or fruit with meals. Additionally, fill up on vegetables, which are high in fibers and low in calories.

5. Follow the right rhythm

Go for a moderate level of exercise. When you have safely mastered moderate-intensity physical activity, consider High Intensity Interval Training (HIIT) 1 to 2 times per week. Emerging studies suggest this type of training can help raise HDL “good” cholesterol levels.


Enlarged Prostate: Medications and Natural Treatments

Treatment for an enlarged prostate (or BPH) depends on the symptoms and the risk of side effects, for example – urinary retention. Most people with enlarged prostate experience mild to moderate symptoms, and usually the men are able to cope with them without depending on serious treatment plans and medications. But for others, the symptoms can be painful and very troublesome, and they can get worse over time, so a treatment plan is required.


Most individuals with an enlarged prostate will either watch and hold up to see how their symptoms develop or take medications. Alpha blockers (for example terazosin) are used to relieve BPH symptoms within several weeks… But they do not stop the prostate from continuing to grow.

On the other hand, 5-alpha reductase inhibitors (for example Proscar and Avodart) are used to reduce an enlarged prostate, but they may take up to 6 months or even more to show any effect on symptoms. Sometimes a combination of 5-alpha reductase inhibitors and alpha blockers is used.

When taking drugs, it’s important to be aware of the possible interactions between different medications. For example, if a man takes alpha blockers, he should not use medications for impotence treatment also because both of these drugs have a blood-pressure-lowing effect.

Natural Treatments

You should think about some of the natural treatments for enlarged prostate when consulting with your doctor. Natural ways of treatment can be used both alone and along with conventional alternatives. When discussing natural treatments for BPH, we are including approaches such as natural supplements, nutrition, exercise, lifestyle changes, stress reduction, and hormone management.

There are many lifestyle and dietary steps you can take to boost prostate health and help in the management of any symptoms of BPH. Here are some useful pieces of advice:

  • Focus on low-fat foods
  • Eat a lot of fruits and vegetables
  • Drink green tea
  • Avoid red meat, calcium, dairy products, and foods high in sugar
  • Take only well-researched supplements
  • Achieve and maintain a healthy weight
  • Exercise regularly
  • Adopt stress reduction techniques
  • Research natural therapies
  • Quit smoking
  • Maintain hormone balance
  • Engage in a healthy sex life
  • Avoid exposure to toxins
  • Cut caffeine intake
  • Reduce spicy and salty food intake
  • Avoid alcohol
  • Keep your diabetes under control
  • Stay warm

In general, embracing healthier lifestyle habits will help reduce estrogen, decrease inflammation, and go a long way towards reducing your symptoms of enlarged prostate.


How hard is it to deal with prostate issues?

Prostate health easily gets sidelined by other health subjects. Men are usually hesitant to talk about their prostate concerns, even with their GP. The easiest screening option – a blood testing your PSA levels indicates expansion in cases of prostate growth, which causes a lot of anxiety related to the anticipation of results and is very often skipped.

Why does a prostate issue have to be difficult when the problem could be dealt with ease when addressed early on? Why not concentrate on prevention by keeping a healthy prostate?

Fortunately, there are natural approaches to keep a healthy prostate.

Eat Healthy Food

Including a balanced amount of fresh, organic fruits and vegetables to your daily snacks and meals would be a perfect way to guarantee that your prostate stays healthy, particularly those rich in zinc and vitamin C. Other example of foods that boost prostate health is nuts, avocados and healthy oils (for example – the organic olive oil).

Do The Pelvic Floor Exercise

Exercises help your bladder empty at a normal rate. The pelvic floor practice works the muscles by contracting and relaxing them regularly. While relaxing the muscles, all you should do is simply leave them. Repeat this routine several times daily. It is important to keep the muscles tight, as hard as possible, and enabling the muscles to relax completely afterwards.

Manage Hormones

Dealing with your hormone production is an essential step in managing your aging prostate health. As you age, your hormone production changes. An enzyme and hormone called 5-alpha-reductase turns testosterone to dihydrotestosterone or DHT. This can cause the testosterone levels to drop down and create imbalance between your testosterone and estrogen. This leads to an enlarged prostate. You can naturally manage your hormones through maintaining a healthy weight and by using supplements.

Your lifestyle significantly affects your prostate health – from the exercises you do to the food you eat to the supplements you take. Following all of the above easy ways to shrink your prostate can help you in preventing BPH symptoms from getting worse. Taking steps to improve your prostate health through these efforts can help you to naturally manage your prostate health.


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.


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.


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.


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 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.


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.