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Supporting a healthy immune system is complicated! Your immune system operates in a delicate balance. From a cold to the flu to COVID-19, it has to be strong and sophisticated enough to fight off a variety of illnesses and infections, but not so strong that it overreacts unnecessarily — causing autoimmune disorders to develop. To achieve this, it's very tightly controlled by many inputs and in response to what's actually happening inside of your body. Like we said, complex. There are things you can do to help give your immune system what it needs to function optimally when needed, though. Although none involve taking a supplement. Here are five science-backed ways to build and maintain a strong, healthy immune system: 1.Stay up-to-date on recommended vaccines A strong immune system means taking advantage of the best leg up we have to protect ourselves from harmful illnesses: vaccines. Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs. It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot. 2.Maintain a healthy diet As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats. In addition to providing your immune system the energy it needs, a healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including: Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin) Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach 3.Exercise regularly Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system. One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body. In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's important to focus on staying active and getting regular exercise. 4.Hydrate, hydrate, hydrate Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system. Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing what your daily water intake should be. 5.Get plenty of sleep Sleep certainly doesn't feel like an active process, but there are plenty of important things happening in your body when you're not awake. For instance, important infection-fighting molecules are created while you sleep. Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering. 6.Minimize stress Whether it comes on quick or builds over time, it's important to understand how stress affects your health — including the impact it has on your immune system. During a period of stress, particularly chronic stress that's frequent and long-lasting, your body responds by initiating what's called a stress response. It's meant to help you handle the stressful situations coming your way. Unfortunately, this response also suppresses your immune system — increasing your chance of infection or illness. Stress is different for everyone, and how we relieve it is, too. Given the effect it can have on your health, it's important to know how to identify stress. And, whether it's deep breathing, meditation, prayer or exercise, you should also get familiar with the activities that help you reduce stress. 7.Reliable supplements Adults with Cold and Flu Influenza (Flu) and the common cold are both respiratory illnesses but they are caused by different viruses. Colds are viral infection that do not involve fever, presenting symptoms such as runny nose, sneezing and congestion, rarely accompanied by fever. On the other hand, influenza is a contagious respiratory illness caused by influenza virus, and is largely distinguished from the “common cold and flu” by the presence of high fever. Immune System in Children As a child grows, the immune system strengthens itself through the process of acquiring germs and falling sick from it then subsequently learning how to fight and recover from it. Children are then more susceptible to sicknesses than adults due to their underdeveloped immune system. Though this is part and parcel of life, younger children or those with an inherently weaker body will benefit from immune boosting supplements resulting in less severe symptoms and a shorter sickness duration.

Mental health is s state of well-being in which a person is able to manage the challenges and stressors of life. It's not something that you can just "get over" or "snap out of". Mental health issues are real, and they're not something to be ashamed of. The National Health and Morbidity Survey 2019 revealed that there are half a million of Malaysian adults (aged 18 years and above) suffering from depression in Malaysia. The most common mental health disorders in community settings are depression and anxiety. Depression is a mood disorder that cause distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating or working nearly every day for at least 2 weeks. In addition, anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of anxiety, fear, worry, and/or panic. Both depression and anxiety interfere with daily activities such as job performance, school work, and relationships. SIGNS AND SYMPTOMS Steps to Mental Wellbeing 1.Connect with other people Good relationships are important for your mental wellbeing. They can: help you to build a sense of belonging and self-worth give you an opportunity to share positive experiences provide emotional support and allow you to support others There are lots of things you could try to help build stronger and closer relationships: DO's if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together arrange a day out with friends you have not seen for a while try switching off the TV to talk or play a game with your children, friends or family have lunch with a colleague visit a friend or family member who needs support or company volunteer at a local school, hospital or community group. make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart DONT'S do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only texting, messaging or emailing people 2.Be physically active Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by: raising your self-esteem helping you to set goals or challenges and achieve them causing chemical changes in your brain which can help to positively change your mood DO's find free activities to help you get fit if you have a disability or long-term health condition, find out about getting active with a disability find out how to start swimming, cycling, or dancing find out about getting started with exercise DONT'S do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life. 3.Learn new skills Research shows that learning new skills can also improve your mental wellbeing by: boosting self-confidence and raising self-esteem helping you to build a sense of purpose helping you to connect with others Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life. Some of the things you could try include: DO's try learning to cook something new. Find out about healthy eating and cooking tips try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint DONT'S do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life. 4.Give to others Research suggests that acts of giving and kindness can help improve your mental wellbeing by: creating positive feelings and a sense of reward giving you a feeling of purpose and self-worth helping you connect with other people It could be small acts of kindness towards other people, or larger ones like volunteering in your local community. Some examples of the things you could try include: saying thank you to someone for something they have done for you asking friends, family or colleagues how they are and really listening to their answer spending time with friends or relatives who need support or company offering to help someone you know with DIY or a work project volunteering in your community, such as helping at a school, hospital or care home 5.Pay attention to the present moment (mindfulness) Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Try CBT (cognitive behavioral therapy), which teaches how thoughts affect feelings and behaviors; this type of therapy has been shown to be effective at treating anxiety disorders by helping people identify negative thought patterns and replace them with more positive ones instead! For emotional support Call 03-76272929 Befrienders Kuala Lumpur 24/7 Helpline

Building muscle mass and getting fitter is the goal for anyone who is on a fitness journey. However, excessive workouts may cause injuries like muscle soreness and it can slow down our active lifestyle. Muscle recovery and feeding your body the nutrients and supplements it needs are important to keep improving your overall health and well-being. Eat a meal with protein to supply energy and amino acids for muscle growth and help you to stay lean too. Here are some power food tips to consider adding to your meals for strong and healthy muscles: Water is important to replenish fluids before, during, and after a workout. Catfish is low calorie, high protein and rich in Vitamin B12, Omega-3 and Omega-6 fatty acids in helping to repair tissue and muscle. Avocados are known as a superfood that is low in carbs, a great source of fibre and high in “good” fat to reduce inflammation and ease muscle pain. They’re also good for the heart and lower blood pressure. Cauliflower contains mineral boron, a nutrient that supports muscle building. Grapefruit with its powerful Antioxidants and high Potassium help reduce swelling and muscle cramp during a workout. Research shows that adding HMB (Beta-hydroxy-beta-methylbutyrate) supplement to your diet prevents muscle breakdown, and improves muscle strength and physical performance effectively too.

We know you're in the process of getting ready for Festivities. You've got your favourite outfit picked out, you're excited about seeing all your friends and family, and you want to wow them on how good you look now that the pandemic is over. While you strive to shed those extra pounds, we want to make sure you do it the healthy way! So this year, Team Vitamode would like to share with you our healthy eating tips (and no it's not meant to starve you). Who says healthy can't be delicious? Take a look at the mouthwatering healthy recipes! Eating Healthy Is The Key To The Right Diet Dieting is not easy. Some people may not be able to stick with a low-carb diet because of cravings or other issues. Others may find that they like the results they get from eating less processed foods but need help sticking to it long term. So don't try to eat less or exercise more, just make sure you are getting proper nutrition in a way that works for you. You can begin by setting how many calories you consume per day and then choose a diet style based on your goal. Try consuming fewer calories than what your body uses up in a day. However, it is important that you do not create such a large calorie deficit that you lose too much weight at once or harm your body by starving yourself. Thus, it is recommended to start off slowly and try to eat only 200-300 fewer calories than what you normally consume each day. This should result in losing about 0.45 kg per week which will be healthy and sustainable for your body to lose weight at this rate. Choose a balanced diet and eat fresh fruits and vegetables. You can also add nuts or seeds for added protein. Make sure that you include whole grains, lean meat, poultry, fish, or legumes in your meals. A well-rounded meal plan will help you get the nutrients you need for your body to function properly, maintain energy levels and enable you to burn fat more efficiently. It is important to be aware of what food is good for your metabolism as well as what food should be avoided at all costs when trying to lose weight. Do Little Things That Keep Your Body Thriving It's easy to get caught up in the big things in life. We obsess over our work, our relationships and our finances. But when it comes down to it, you can lose weight on just about any diet, as long you're in a caloric deficit (that is, you burn more calories than you consume). Do little things that keep your body thriving. These little things can boost your mood — like going for a walk, giving the car a good scrub, or riding your bike for 30 minutes a day. You don't need to exercise vigorously every day to keep your body healthy and fit. Just keep moving! Of course, having the benefits of exercising helps improve circulation and releases "feel-good" chemicals that help improve mood and lower stress levels. Avoiding sedentary behavior (such as sitting) is also important for good health — so take breaks throughout the day to stretch or stand up from your desk or computer whenever possible! Try Superfoods! Who doesn’t love a good "Ramly Burger"? They are delicious, easy to get and everyone loves them. But what if you could enjoy your favourite burger with the added benefits of superfoods? Superfoods have been shown to have a positive impact on health and well-being. They are rich in nutrients, antioxidants, vitamins, and other components that boost immunity and give you many health benefits. The best part about these foods is you could even enjoy the same taste without all that fat and calories. You can incorporate superfoods into your diet, try adding them to your breakfast, lunch or dinner, or even your favourite "snack" throughout the day. If you are planning to incorporate superfoods into your food prep, you could get some ideas by visiting some of these favourite health food outlets in Malaysia to get a first hand taste! Salad Atelier Agrain The Naked Lunchbox La Juiceria Cabana @ Publika Go Easy On Your Bubble Tea And Teh Tarik Routine Sugar is one of the main contributors of fats. Building up to a no-sugar diet can help a person retrain the palate, meaning that they are less likely to crave the missing sugar. You can start by reducing them gradually. For example, if you normally eat two cookies with your coffee every day, cut it down to one cookie and add fruit instead of the second cookie. If you usually have two slices of cake with ice cream for dessert every Friday night, cut it down to one slice and add fruit instead of the second slice. Once you are able to cut out extra sweets from your diet for one week straight, try eliminating them entirely for two weeks at a time before reintroducing them again. Buddy up with a friend or colleague with diet and weight loss resolutions This is the time of year when many people resolve to lose weight or eat healthier. If you're one of them, consider teaming up with a friend or colleague who's also trying to shed some weight. You'll have someone to help keep you on track and who can provide moral support when you're feeling low. You'll also have someone to share success stories with when you're feeling good about your progress. And a buddy can help keep you motivated by setting goals that are mutually supportive. Here are some ways to make the most of your partnership: Have regular check-ins. Find a partner who's committed to making healthy changes in their own life, and pick someone who's ready to share their successes and setbacks with you along the way. Make sure each person sets weekly goals and then discusses how they did each week, both successes and failures. Diets and Supplements. Let Our Pro On Call Help You To Become Healthier! In conjunction with Diet Resolution Week, get more insights from our Healthcare Pro on how to have an effective and sustainable diet. "Believe in supplementation helps correct intake inadequacies and has a passion in dietary counselling to increase awareness on the importance of a balanced and healthy diet." Kwok Kar Yan Dietitian Call Vitamode Whatsapp Vitamode Email Vitamode

Are you having a good or bad hair day? It may sound like a superficial question but in fact our hair and confidence are more closely intertwined than we'd like to think. Several years ago, Yale University decided to study the psychology of bad hair days. They found that our self-esteem is highly affected by bad hair days, with subjects reporting feeling less smart, less capable, more embarrassed and less sociable. There are many reasons why your hair may be thinning out, and some of them are very common. Aging. As we age, thinning hair is a common problem. Hair follicles slow down and eventually stop producing new hair. The color of your hair may begin to fade as well. In women, the hairline also begins to recede. Stress or lifestyle. Stress can cause excessive shedding of hairs, especially at the crown of the head, making it appear as though your hair is falling out in clumps. Side effects of medication. The most common causes of hair loss include Antibiotics, Hormones (including birth control, thyroid hormone, and hormone replacement therapy), Antidepressants, and anti-anxiety medications. Diet and nutrition. Poor diet and nutritional deficiencies can contribute to hair loss. Iron deficiency causes brittle and fragile strands of hair that break easily and cannot grow normally throughout the cycle of growth. Vitamin A deficiency has been linked to baldness in some people (especially those from Asian or African heritage). Incompatible hair products. Your hair may be thinner than you realize because of the products you use on it. Some chemicals are causing your hair to thin out over time (especially if you've been using them for years). You'll need to switch up your routine in order to get back control of your locks. If you're looking to give your hair a boost in the new year, we have some tips that will help you get there. Here's what you should know-- Get to know your hair! Your hair type and texture (and how often you use products on it) all play a role in how healthy it looks. For example, people with oily hair may need to shampoo every day, while people with dry hair may need to shampoo less frequently. Choose the right shampoo & conditioner! Using the wrong shampoo and styling agent can cause significant hair damage. Try to avoid shampoos with harsh ingredients like ammonium lauryl sulfate or sodium lauryl sulfate. And remember: cost doesn't necessarily indicate the quality—look for products that are right for your hair type (oily, normal or dry) and target any problems you have (like dandruff). Reduce bad habits that will cause thinning! Smoking is one of the quickest accelerators for hair loss—especially in those who are already prone to it. Drinking too much alcohol can also contribute to thinning and breakage due to dehydration caused by its diuretic effect on our bodies. Start taking your vitamins. Vitamins B5 (Pantothenic Acid) and B3 (Niacin) are great for maintaining healthy hair. They help keep your scalp hydrated and promote the growth of new hair cells. Vitamin E is another one that's great for your hair. It helps reduce inflammation in the scalp, which can lead to breakage.

The Right Nutrient For Your Skin We all want to look our best for as long as possible. However, there are no shortcuts when it comes to slowing down skin aging—but there are some nutrients that may help. Your skin is the largest organ in your body. It's not just a pretty face—it plays an important role in protecting you from UV rays, absorbing nutrients, and acting as a protective barrier against bacteria and viruses. That's why it's so important to keep your skin hydrated, supple, and glowing! The right nutrients can help support healthy cell turnover and repair damage caused by environmental factors like sun exposure or smoking. They also help protect against free radical damage which causes wrinkles and fine lines to appear over time. What is Astaxanthin? How Can it Support your Skin? Astaxanthin is a carotenoid antioxidant that's found in algae and other food. It has some great benefits for skin that are backed by scientific research. Research suggests that it has photoprotective, antioxidant, and anti-inflammatory properties. Astaxanthin's ability to protect cells from oxidative stress is due to its unique chemical structure. This structure allows it to cross into the cell's nucleus where it can bind with DNA and prevent damage by free radicals. Research also shows that Astaxanthin may help prevent skin aging and promote overall skin health. It can also slow down the growth of cancer cells and keep your skin looking healthy. Here are some Benefits Astaxanthin brings to our body: Protection of body cells and organs from free radical damage Promotes detoxification Regulates the immune system Maintains healthy skin How Glutathione detoxifies our body Glutathione is one of the body's most valuable antioxidants when we're exposed to free radicals. It fights free radicals that cause skin pigmentation, blemishes, and dark spots. It also protects your body from diseases and prevents toxins by binding onto harmful substances such as drugs, chemicals, and alcohol, making them more water-soluble so they can be excreted from the body. By nature, our body produces more glutathione when we're exposed to free radicals. However, glutathione levels in our body may be affected by a few factors, including poor nutrition, environmental toxins, stress and age. Glutathione supplements are an excellent way to ensure that you're getting enough antioxidants every day.

Your gut is linked to nearly every facet of your health, from your immune system to your mood. It is like a separate organism, with its own immune system and nervous system. People often think of bacteria and other microorganisms as harmful “germs”; however, we actually have billions of good and bad bacteria that live in our digestive system. In totality, these are known as our "gut microbiome". The microbiome is affected by all sorts of variables, including your diet, exercise routine, and even genetics. A healthy gut can keep you in good shape, while a troubled one can make you sick. So, how do you know if you have a healthy gut? Signs of good gut health. Everybody is different, however, it is considered normal to pass a stool between three times a day and three times per week. Very slow or very fast transit time can indicate something isn't right with your digestion. Stools should be medium to dark brown, smooth, sausage-like, and be passed without pain, excessive bloating, or gas. Signs of bad gut health. “You may be surprised to know that gastrointestinal disorders like irritable bowel syndrome (IBS) affect nearly 430,000 Malaysians. So it’s a lot more common than we think,” says Dr. Radzi, who is also chairman of the Digestive Health Advisory Board (DHAB). The signs of bad gut health include bloating, loose stools, constipation, heartburn, nausea, and vomiting; whereas less obvious signs include poor sleep, skin irritation, and bad breath. How can we improve our gut health? With all the hype surrounding gut health, separating fact and fiction can be confusing. That's why we've asked the experts what are the fundamental ways to improve gut health. Commit to regular aerobic exercise. Cardiovascular exercise, such as running and cycling; keeps your gut healthy. Plus, it also boosts your heart health. Regular cardiovascular exercise can help keep your gut microbiome healthy and improve irregular bowel movements. Reduce stress levels. Stress isn’t just mental. It can also impact the health of your gut. Experts in gut health often refer to the “gut-brain connection,” and we know that stress is connected with mental health disorders like anxiety, depression, and irritable bowel syndrome (IBS) symptoms. Log plenty of sleep. In addition to the mental benefits of getting enough sleep, it can also positively affect your gut health. Experts deem that sleep deprivation can lead to changes in your gut microbiome, while sleep (or lack thereof) can also affect the foods you choose to eat the next day. Eat fiber-rich and probiotic-packed foods. Fiber is a nutrient found in fruits, vegetables, and whole grains. It reduces the risk of metabolic diseases by stimulating the growth and diversity of good bacteria in the gut. Fiber-rich foods include sweet potatoes, spinach, beets, carrots, and fennel. Fermented foods like yogurt, kimchi, and sauerkraut are also prized for their gut-boosting abilities thanks to the presence of probiotics. Increase your intake of probiotics. In addition to incorporating more yogurt or fermented foods into your diet, some people may seek a probiotic supplement in hopes of balancing gut bacteria. Probiotic supplements containing bacteria and yeast provide a boost to the microbiota, which helps restore digestive health.

Imagine being stuck on the highway, low on fuel, and there is no petrol station around you. When you try to speed up, your engine stopped due to insufficient fuel. This is how your body feels when there isn't enough magnesium inside it. Despite the fact that magnesium works quietly behind the scenes to help your body perform countless functions, two-thirds of Malaysians are deficient in this important mineral. Without magnesium, muscle cramps, and spasms occur. It is also likely that you'll develop heart disease, high blood pressure, and depression. These conditions will drastically affect your lifestyle. Getting your daily dose of magnesium is easy. You can find it in whole grains, nuts, breakfast cereals and even fortified foods. So the next time you stop by the grocery store, pick up a box of cereal -- which is a good source of magnesium too! Consuming magnesium is an integral part of your daily routine as you get older -- especially if you have a lot of bones and muscles to protect. Whether it’s building or just protecting, it's important to know how consuming magnesium can positively impact your life and body. Benefits of consuming magnesium. Aid sleep. Magnesium helps regulate the production of melatonin, the hormone that controls your sleep-wake cycle to keep your brain relaxed, so you'll also spend less time tossing and turning! Improves mood. Magnesium acts as a neurotransmitter role in the brain, regulating serotonin, which is often referred to as the "feel-good" hormone. Studies have shown that magnesium supplementation can help in reducing the symptoms of depression in some individuals Maintains a healthy heartbeat. Magnesium is a natural calcium channel blocker, which helps to prevent calcium from flowing into muscle cells, relaxing blood vessels and improving blood flow. This can lower blood pressure and reduce the risk of heart attack or stroke. Improves cognitive performance. Magnesium is a cofactor in the production of ATP (Adenosine triphosphate), the primary source of energy for cellular processes. Consuming magnesium helps your body to create energy. People with higher levels of magnesium perform better on memory tests, learning tasks, and visual perception tests than those with lower levels of magnesium in their blood. Reduces the risk of Type 2 diabetes. Magnesium helps regulate insulin sensitivity and glucose metabolism, which are important for maintaining healthy blood sugar levels. Studies have found that people with higher levels of magnesium are less likely to develop Type 2 diabetes than those with lower levels of magnesium in their blood. Too much of a good thing can be bad for you. In conclusion, magnesium is a vital mineral for your body needs. From aiding sleep to reducing the risk of Type 2 diabetes, there are countless benefits of magnesium. Nevertheless, do take note that too much magnesium can lead to undesirable side effects. It is important to consume the right amount together with a balanced diet and regular exercise.

There is no cure for Osteoarthritis. The degenerative joint disease has afflicted over 60% of the population aged 65 and above in Malaysia. As for young adults, don't get excited too early: 9% of young adults experienced knee pain, and more than half of them have been diagnosed with the same disease too! Some of you might have not heard of Osteoarthritis, but it's common enough to be considered an epidemic. Imagine how difficult it is to move around when your knees ache with every step you take or bend down. Chronic pain can be so debilitating that even simple tasks seem impossible. The loss of mobility and independence can result in a feeling that one's life is no longer under his or her own control anymore. So, why isn't there a cure for Osteoarthritis? Unlike bacterial infections, it's not a disease that can be cured with antibiotics. It's an autoimmune condition, which means that the body's immune system attacks your tissues and cells as though they were foreign invaders. While there are treatments and medications for Osteoarthritis, these are often ineffective and tend to focus on relieving pain or improving joint mobility rather than curing the disease. However, the good news is, it’s never too late to change your life for the better. Whether you're 20 or 100, there are plenty of things you can do today to reduce your risk of developing degenerative arthritis. Wear suitable footwear. The right shoes can make a huge difference to your health. When you stand or walk, your body weight is transmitted through your joints. If the shoes are poorly designed or don't fit well, they can put extra pressure on your toes and ankles and cause discomfort in these areas. Some kinds of footwear also restrict movement in your toes and make it harder to balance yourself—which means that when you're walking around in them, you're more likely to trip or fall over! Exercise and diet. There's no need for expensive gym memberships—just get outside and walk around your neighborhood or local park! You'll also want to pay attention to what you eat. Eating a balanced diet will help keep your weight in check, which is important for avoiding arthritis in later life. Try yoga. Yoga is an excellent way to keep your joints limber, prevent injury and reduce pain. Try some stretches that focus on your back, neck, and shoulders during work—these tend to be the areas where people with arthritis experience pain. Quit smoking. Smoking has been linked to increase risk of joint damage. It can cause inflammation and lung disease in your body, causing your bones weaker and more likely to break, which can increase your chances of developing Osteoarthritis. Take supplements. Supplements can be helpful in easing the symptoms of Osteoarthritis. Two of the most effective ingredient is Glucosamine Sulfate and Chondroitin Sulfate, which helps to rebuild cartilage and prevent inflammation in your joints. Start improving your joint health. In summary, less pain creates better mobility in your joint. There are lifestyle changes you can try today like taking a walk or start consuming supplements to avoid any undesirable effects on your body. While pain is inevitable, suffering is not. Improving your joint health is the best way to live comfortably with your life at any stage.

Urinary tract infections (UTIs) are often caused by bacteria entering the urinary tract through the urethra (a tube that carries urine out of the body). The urethra in women is shorter compared to men, leading to an increase in chances for bacteria to enter the bladder or kidneys and cause an infection. There are several ways for bacteria to enter the bladder. Being pregnant, weakened immune system and insufficient fluid intake are all possible causes of bacteria invasion. Not keeping the genital area clean and dry also increases the chance of developing a bladder infection too. There are some conditions whereby kidney stones would cause blockage in the urinary tract and accumulate a large number of bacteria in the system. "How do I know if I have UTI?" Urinary tract infections can cause symptoms such as painful urination, frequent urination at night, and the constant need to go to the bathroom. Cloudiness or blood in the urine may be present, as well as lower abdominal pain or pain just under the ribs; some people may also feel hot and shivery with a high temperature (fever). All in all, it can be very painful when UTI occurs! "How do I prevent UTIs?" There are some things that you can try to prevent urinary tract infection (UTI) from happening and returning. Other ways to prevent UTIs from coming back. If you have been experiencing recurring bladder infections, there is evidence that suggests taking these would help (Rădulescu et al., 2020) : D-Mannose – a type of sugar found naturally in fruits that effectively manages UTI where it is able to hinder the bacteria adhesion. You can buy it as a powder or tablets to take every day. Cranberry – A natural defender of UTI, it helps to prevent bacteria from sticking to the bladder wall. You can find cranberry products available in juice, tablets, or capsules to take every day. Speak to your doctor before taking any of these during pregnancy. Rădulescu, D. (2020, October). Combination of cranberry extract and D-mannose - possible enhancer of uropathogen sensitivity to antibiotics in acute therapy of urinary tract infections: Results of a pilot study. Experimental and therapeutic medicine. Retrieved March 10, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7465228/#b10-etm-0-0-8970