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08/12/2023

What Milk Can Do for You

People who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. Foods in the milk group provide vital nutrients, including calcium, potassium, vitamin D, and protein.

1. Build Stronger Bones
Diets rich in milk and milk products help build and maintain bone mass. This may reduce the risk of the bone-thinning disease osteoporosis.
Milk products are especially important to bone health during childhood and adolescence, when bone mass is being built.
Diets that include milk products tend to have a higher overall nutritional quality.
Calcium-fortified foods and drinks such as soy beverages or orange juice are other sources of calcium but may not provide other necessary nutrients.

2. Vitamins and Minerals
Calcium helps build stronger bones and teeth. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and milk, provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
Low-fat or fat-free milk products provide little or no fat.

06/12/2023

Cause of Joint Pain

Joint pain is extremely common, especially as you age. In one national survey, about one-third of adults reported having joint pain within the past 30 days. Knee pain was the most common complaint, followed by shoulder and hip pain. But joint pain can affect any part of your body, from your ankles and feet to your shoulders and hands.

A wide range of conditions can lead to painful joints:

- Osteoarthritis, a “wear and tear” disease, is the most common type of arthritis.
- Rheumatoid arthritis is an autoimmune disorder that happens when your body attacks its own tissues.
- Bursitis is when sacs of fluid that help cushion your joints get inflamed.
- Gout is a form of arthritis that most often affects your big toe joint.
- Strains, sprains, and other injuries.

Often, the pain can come with swelling and inflammation, stiffness, and loss of range of motion.

04/12/2023

💥 You should consider consulting your doctor if you experience any of the following symptoms which may indicate early signs of diabetes:
- Unexpected weight loss
- Slow healing wounds
- Blurred vision
- Frequent urination
- Unexplained fatigue

01/12/2023

6 𝙎𝙄𝙈𝙋𝙇𝙀 𝙒𝘼𝙔𝙎 𝙏𝙊 𝙈𝙄𝙉𝙄𝙈𝙄𝙕𝙀 𝙏𝙃𝙀 𝘿𝘼𝙈𝘼𝙂𝙀𝙎 𝙊𝙁 𝙇𝙊𝙉𝙂 𝙎𝙄𝙏𝙏𝙄𝙉𝙂 P1
1. Relieve foot pain
To avoid leg pain, you should not sit cross-legged. This pose reduces blood circulation, tightens blood vessels, causes discomfort in the form of paralysis, and causes the legs to not rest.
The first thing you need to do is adjust the height of the chair so that it is suitable for the length of your legs so that your legs do not hang and can be placed comfortably on the floor or a table. The shins and thighs form an angle of about 90 degrees.
2. Avoid back pain
The depth of the seat should match the length of the hips. If the chair is too big, you can use a pillow or backrest to prevent it from sliding down, feeling tension and fatigue in the back.
The back of the chair should have the same curvature as the human back so that the upper body is not a "question mark".
However, do not rush to change positions if you feel uncomfortable. Let your muscles use the correct posture. Some people will feel more relaxed and comfortable, but this won't happen right away.
3. Anti-fatigue
When working on a computer, your hands are always in a state of tension. Sitting in the wrong position will make your hands more tired, sore and numb in the morning.
Adjust the chair so that your hands can be placed flat on the table, not reaching or sagging. The correct position of the shoulders and arms is when the keyboard and mouse are at elbow level. Wrists should be straight, not turned to the sides. Arms and shoulders make a 90-degree angle with each other and rest freely on the table.

28/11/2023

The exercises below are particularly useful for those with joint pain.
💡Biking
Exercise is actually good for your joints, but you don’t want anything too hard on your body. “Biking is a great low-load activity that keeps the knee and hip joints moving and increases leg strength without high-impact,” says Jiang. “It will also help loosen the joint and improve mobility. Maintaining good leg strength is a great way to decrease pressure in the joints with everyday activities.”
💡Aquatics
Working out in water is another option when it comes to exercises that can help with joint pain relief. “Exercising in the pool is another great low-impact activity to help joints move, and improve strength in the muscles to better support the joints,” says Jiang. Aquatic exercises help reduce your body load compared to exercises done on land. This can reduce joint force on the hips and knees, according to research published in the journal PLoS One.
💡Walking
Something as simple as taking daily walks can help alleviate your joint discomfort, as walking helps build muscle that can help take the pressure off your joints. “Walking daily is a great low-load activity that helps move the whole body, therefore improving circulation and mobility in all major joints (including the shoulders, spine, and legs),” says Jiang.

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