How to Protect Your Knees During Training
Your knees are the most vulnerable part of the body if you participate in sports. Knee injuries are the most common types of injuries among athletes in various activities. Begginers are especially at risk because they don’t know how to measure the strain.
However, you can protect your knees from injury even if you are not an experienced athlete. These tips will help you minimize the risks, and this concerns not only your knees but the entire body. Follow them to make your training safe and productive.
1. Warm up
Each training must start with a warm up exercise. It’s the law. Straining “cold” muscles is the easiest way to injure your knees, feet, and spine. When the joints aren’t prepared for active work, they lack elasticity necessary to perform the exercises. This is why you should never be late for your training sets.
2. Take it easy
Many unexperienced athletes try to take as much power strain as possible. Don’t overwhelm your body, it won’t thank you. Not only the weight and number of reps matter – but there’s also proper technique and smoothness which shouldn’t be ignored.
3. Order is important
When you do your cardio, begin with walking, especially if you are overweight. Grow your tempo gradually. Alternating cardio with an elliptical machine will be best for your knees – it’s the smoothest way for your joints to switch.
4. Don’t straighten your legs completely
If your knees stay slightly bent, you create the proper shock absorption that helps you carry the weight. It is especially important when you do crunches exercise. One twist is enough to injure your meniscus or pull a ligament.
5. Jog on a proper surface
A springy surface is safer for your joints. The best options are treadmill or stadium covered with a special material. The ground is better than the asphalt while concrete is the worst option.
6. Choose proper footwear
If you jog, your footwear should be light and have a thick sole with good shock absorption. If your footwear doesn’t handle the strain, your body will suffer from it. Ankles, knees, buttocks, and spine are in the risk zone. Therefore, provide yourself with quality sports footwear.
7. Run safely
There is also a proper technique for running. The weight your knees carry triples when you run. You must step on your toe, not the heel. The toe is wider than the heel, and the weight distributes more smoothly. Throwing all that weight on your heel will lead you to a knee injuries treatment clinic.
8. Take care of your knees after training
Help your knees recover after intensive training. Take a relaxing bath, apply a fatty cream and make a warm compress – your knees will thank you for this.
Menopause Can Affect Your Heart Function
As a woman’s body enters menopause, it will never be the same. We are controlled by hormones, and the changes in their balance affect the entire body. The reactions come in a chain, where one change leads to another. This is why the functions seem not to be connected to the reproductive sphere at all but may still feel like the influence of menopause.
Among such hidden connections is hormonal-induced changes in the work of a woman’s heart. The trickiest thing is that you never know that it’s actually a cardiovascular issue or a side effect of menopause until you go through diagnostics. It can be stressful for women that are usually more emotional in this period for so many reasons.
How Does It Work
It all starts with the woman’s ovaries. They start producing less estrogen that affects the woman’s body. Reproductive function is the first to suffer. The risks to develop a tumor or ovarian cyst increases. A woman needs to takes care of her health and visit the doctor more often.
The second important thing hormones influence is metabolism. The nutrients become harder to digest by the body, including those that are important for the proper function of the heart. This weakens the heart and causes dysfunctions in its function. They are not dangerous but bring discomfort and may confuse the woman.
Below are mechanisms of the direct and indirect influence of menopausal changes over the cardiovascular system.
Cholesterol buildup on the vessel walls
Weight gain due to changes in the lipid metabolism
Increased blood density
Loss of vessel elasticity that causes an increase in the arterial pressure
Hot flashes as a specific symptom of menopause
All the factors mentioned above may influence the rhythm of the heartbeat. The cardiac muscle constricts too fast and don’t let the blood pump properly. This exhausts the heart and causes a general weakness.
Here is how your body reacts to it:
The pulse speeds up
A woman feels dizzy and can even faint
Possible panic attack with hyperventilation
Hot flash due to a lack of oxygen in the tissues
These conditions aren’t dangerous if induced by hormones. However, they can scare a woman. Only a medical diagnosis can reveal the true causes.
How to Help Your Heart Through Menopause
Maintain proper daily schedule to have time for proper rest and physical activity
Eat healthy foods
Reduce caffeine and black tea consumption
Quit bad habits
Air your apartment more often
If your doctor appoints you hormone replacement therapy, don’t be afraid. It will help your body through a hard time of menopause. It eases many processes in your body and relieves your physical and emotional menopausal symptoms.
Going Low Carb? Get Ready for Bad Breath
Today, low carb diet is perhaps the biggest trend among people who care about their bodies. Carbs are enemies; proteins are gods. Fats are questionable though. There are different attitudes towards them in different diet strategies.
Keto diet, for example, is all about fats. Its goal is to launch the process of ketosis in the body. It is oriented on minimum carbs and proteins and maximum fats in your daily menu. How is it supposed to work? The body transforms carbs into energy. Ketosis is the process of transforming fats into energy. It’s a natural reaction of our body in the conditions of carbohydrate hunger.
Smells Like Victory
The process of transforming your body fat into energy is connected with the production of ketone bodies – this is how your liver works. When you’re on a keto diet, this is actually what you want to achieve. But there is one unpleasant thing about it – the smell it gives your breath is far from pleasant.
Noticing a bad smell from your mouth when on a keto diet is a kind of like a victory. The smell means everything works. But it doesn’t make it any more pleasant for people communicating with you and for you, knowing that your breath stinks.
Is It Possible to Avoid This?
The smell is caused by certain chemical processes in your body. It doesn’t depend on your oral hygiene, so enhancing it will give little results. It’s not exactly the smell of your mouth – it’s the smell of your entire body. However, you can make it worse with poor oral hygiene, so don’t forget to maintain it.
If the smell is induced by the metabolic processes, you can’t remove it through dental means. However, there are still some things you can do to make it better. Remember – your diet is the key to all the processes in your body.
1. Increase the amount of saliva in your mouth
You can try boosting your salivation by sucking candies or chewing gum. Saliva is a natural cleanser that kills bacteria in your mouth. But if you’re on Keto, not all the candies and bubble gums are an option for you. You can only have those that are sugar-free, carb free and contain xylitol.
2. Drink plenty of water
Water is not only a necessary (and dominating!) part of our body. It reduces the concentration of ketones in your body. It is also a good helper for your oral hygiene. It washes your teeth, removes bacteria and helps maintain a proper pH level in your mouth. Rinse your mouth before you swallow.
3. Chew some parsley
It’s a natural bad breath killer. Besides, it is rich in multiple vitamins and nutrients that are good for your general health. And it completely fits into your keto diet.
4. Reevaluate your daily carb portion
There are plenty of low carb diets, that doesn’t require launching the process of ketosis in your body. The Internet is full of them, you can choose whichever you like. Increasing the number of carbohydrates is the ONLY helpful way to forget about that smell completely.
Keto is not a diet you can keep for life. Several months is the maximum. If you do it longer, there are multiple risks to your health. As soon as you boost your carbohydrate intake, the smell disappears. If it doesn’t go away, consult your family dentist and go through a full body diagnostic, because the problem may be somewhere else.