Category Archive Wellness


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.


Aging and Joint Problems

Time changes your joints and your entire body. Age modifies each of the structures that make up a joint, and over the span of your life, your joints sustain an enormous amount of wear and tear. You cannot prevent all the changes age brings to your joints, but you can slow the rate of deterioration and minimize the impact on your ability to live an independent and dynamic life.

As you age, the joints become stiffer and less flexible. That’s why, the older you get, the more common it is to encounter aching or mild soreness when you stand, exercise or climb stairs. The body does not recover as fast as it did in your youth.

Many of the age-related changes to joints are caused by absence of activity. Movement of the joint, and the related ‘stress’ of movement, helps keep the fluid moving. Being inactive makes the cartilage to shrink and stiffen, reducing joint mobility.

You cannot bring back cartilage that is already lost… But there are a few easy steps you can take to prevent the war or even reduce the pain associated with osteoarthritis.

Keep up a healthy weight

Maintaining a healthy weight to protect your joints. Keeping your weight down will help reduce the small tears that break down cartilage. A weight loss of 11 pounds can reduce arthritis pain by 50% for many women. Weight loss may also slow the progression of osteoarthritis.


Keep your body active to reduce stiffness in the joints. Specialists recommend low- or no-impact aerobic exercises, such as walking, swimming, or cycling.

Add ice

Icing your joints after exercise can prevent swelling and help you manage pain. When you are active, you draw a lubricant called synovial fluid to your joints. Bear in mind that if the fluid sticks around too long after exercise, it can cause cracks in the cartilage. Specialists suggest icing the joints you use during exercise for 10 min after the activity.

Eat superfood

Research shows that the omega-3 fatty acids found in fish can help to reduce the symptoms that cause joint pain. They also change the levels of inflammation that may be causing some of the pain. Fish oil slows the generation of inflammation-signalling cells. The best sources are fish such as tuna and salmon. Studies prove that vitamin D may help protect your joints, too, via an anti-inflammatory effect. Ensure you get 400-800 International Units of vitamin D daily.


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.


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.


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.


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.


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.


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.


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.


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:


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.


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.


Summer skin tips

Summer is the month of fun and dreams. But if we want to preserve our skin health and good look, between our daily activities we should consider taking care of it. Summer impacts our skin, because of the heat. Sunlight is strong and harmful for the skin. Protecting yourself of getting pigmentation and other disasters is the key.

It’s necessary to protect our skin which isn’t covered from the sunbeams. Often those are: facial skin, hands, legs and arms. Protecting the facial skin is possible by using SPF. These creams are created to fight with sunlight reflection. Being better protected by skin creams with SPF, UVA, UVB is an easy way to avoid troubles. Those creams take care of harmful sunlight. Such creams make the skin gentle and mild, simultaneously it’s appropriate for sensitive skin. When we talk about skin care for the body a must is to take care of these body parts which are exposed to sunlight. There are many products – lotions, emulsions, body creams. We have to choose one appropriate to our skin type for the summer. It’s necessary to choose the right product that preferably contains SPF, UVA, UVB protecting, too.


Usually most of us forget to take care of our hair. Probably you use a hair dryer or go to a hair stylist and that’s all. Your hair needs care similar to your skin. Especially in the summer when the sunlight is even more harmful. If you don’t want to damage your hair, look for products which regenerate the hair deeply and take care in regard to its shine. For colored hair you need a product which protects the color from fading and hydrates the hair deeply. Don’t forget using a hair mask. This product takes care for the reconstruction, revitalization and hydration of the hair. Home care is important for those who want to or already have  good-looking hair.


In the summer it’s easier to concentrate on drinking more water and eating food that contains more water for a better body balance. Add rich in water fruits in your daily meal like: melon, watermelon, grapefruit, peach and strawberries. These fruits contain about 88% – 92% water. Those fruits are favourable to your skin hydration. Vegetables which help hydrating are: cucumbers – 96.72% water; salad iceberg lettuce – 95.7%; radishes – 95.3%; green pepper – 93.9%. There are a lot of recipes including delicious salads. Try some of them and enjoy your hydrating food.


What colors are your summer clothes? In this season its’ preferable to wear light tones. They aren’t attracting the sunlight. Avoid wearing dark colors – they aren’t appropriate in summer. Avoid standing out of shade. The direct contact with  sunbeams will harm your skin. You can also use accessories that protect you from sunlight. Carrying a cap could be your new trendy look while you’re protected from the sun. Take care of your eyes too by carrying sunglasses. Choose the one with high protection against the sun’s harmful UVA and UVB rays.


How Many Hours Sleep Do You Need?

Sleep is the key indicator of well-being and good health. We spend up to 1/3 of our lives sleeping and the general condition of our sleep health is an essential question through our life. Getting plenty of rest each night is important to make your entire day more productive.

But how many hours of sleep do you actually need?

Researches cannot pinpoint an exact measure of sleep needed by individuals at different ages, but the chart of the National Sleep Foundation, which features maximum and minimum ranges for health as well as “recommended” windows, identifies the “rule-of-thumb” amounts specialists agree upon.

  • Older adults (65+): Sleep range is 7-8 hours
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Younger adults (18-25): Sleep range is 7-9 hours
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours
  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day

To open a new chapter where healthier lifestyle and healthier rest are a priority, start by assessing your individual needs.

Ask yourself: How does my body respond to the different amounts of sleep?; Am I experiencing sleep problems?; Do I depend on caffeine to get me through the day?; Do I feel sleepy when driving?; Am I productive after 7 hours of sleep?

If you are experiencing symptoms such as insomnia, sleepiness during the day, difficulty breathing during sleep, leg cramps, snoring, gasping or other symptoms that is preventing you from a good sleep, you should consult your primary care physician.

Above all, listen to your body and mind and make sleep a priority. You should plan sleeping like some other daily activity. So put it on your “daily agenda” and check it off each night.