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In recent time, we have experienced much health issues that required health Solutions. To maintain an optimal health might be overwhelming. However, a holistic approach focusing on prevention, lifestyle adjustments, use of food supplement such as stem cell and targeted interventions can provide sustainable health solutions.
Here are some strategies to support physical, mental, and emotional well-being.

1. Balance Diet Health Solutions

A balanced diet is food rich in whole, dense-nutrient, this can prevent chronic diseases, enhance energy levels, and improve mental clarity. To maintain the balanced diet the following has to be considered

a. Whole Foods: Comprises of fruits, vegetables, whole grains, lean proteins, and healthy fats.

b. Hydration: Keeping the body fit we need to drink plenty of water to support metabolism and detoxification.

c. Personalization: Choosing food that can be well balance and satisfies someone curious. Considering food intolerances and dietary preferences to tailor your nutrition plan.

2. Physical Activity health solutions:

Regular exercise reduces the risk of conditions like diabetes, heart disease, and obesity while boosting mental health. This can be known as Move for Longevity

a. Daily Movement: We need to have daily movement of the body atleast for 30 minutes of moderate activity, such as walking, cycling, or swimming.

b. Strength Training: Engaging on resistance exercises twice a week to maintain muscle mass and bone density.

c. Flexibility and Recovery: Practices like yoga or stretching improve mobility and prevent injuries. Going to GYM for regular body exercises

3. Mental Health: A Key Component of Wellness

Mental and emotional health are just as important as physical health solutions.
a. Mindfulness Practices: Techniques such as meditation and deep breathing help manage stress. Relaxation as well.

b. Therapy and Counseling: Professional support can address deeper psychological concerns. Therapy Health Solutions can also be offered through apple stem cell that are been distributed by Winners Skill International.

c. Social Connections: Building strong relationships fosters a sense of belonging and support. Interaction with people and meetings with friends.

4. Preventive Health Solutions

Routine check-ups and screenings help detect potential health issues early, this will keep you to Stay Ahead of Illness Such health solutions offered as follows
a. Vaccinations: Taking preventive vaccines can make someone to Stay updated to prevent infectious diseases.

b. Regular Screenings: Monitor blood pressure, cholesterol, blood sugar, uric acid and other vital indicators.

c. Personalized Medicine: Genetic testing and biomarker analysis can guide individualized prevention plans. To help monitor health issues

5. Sleep health Solutions

Sleeping is the Body’s Repair Mechanism, have a good sleep can keep someone away from sickness. Quality sleep is a good health solutions for critical mental and physical recovery.
a. Sleep Hygiene: Maintain a consistent sleep schedule and create a restful environment always.

b. Limit Stimulants: Avoid caffeine and electronic devices close to bedtime. To make you sleep well.

c. Recognize Disorders: if you are having a sleep disorder seek medical advice if you experience insomnia, sleep apnea, or other disruptions.

6. Stress Management

Managing stress can be one of the good health solutions that can protecting long-term health
Chronic stress can lead to numerous health issues, including cardiovascular disease and weakened immunity.
a. Time Management: Prioritize tasks and avoid over committing.

b. Relaxation Techniques: Activities like gardening, art, or hobbies can reduce stress.

c. Professional Support: Don’t hesitate to seek help when stress feels unmanageable.

7. Advanced Health Solutions

Technology and Innovations has made the health solutions very easy with the Modern tools that complement traditional health practices.

a. Wearable Technology: Track fitness, sleep, and heart rate with devices like smartwatches.

b. Telemedicine: Access healthcare services from the comfort of home.

c. Alternative Therapies: Explore acupuncture, herbal medicine, or chiropractic care for holistic support.

Optimal health solutions require a combination of self-care, professional support, and a commitment to lifelong learning about your body’s needs. Small, consistent changes can yield significant benefits, empowering you to lead a healthier, more balanced life.

Wednesday, November 13, 2024

Energy News

Seatrium inks LOI for heavy lift vessel for Japan’s wind market

Seatrium Ltd’s subsidiary has signed a letter of intent with Penta-Ocean Construction to carry out early engineering work for a 5000 t fully-revolving heavy lift vessel project for the Japan wind market.

National Grid welcomes milestone for UK’s first hybrid interconnectors to connect offshore wind

Ofgem has approved the initial project assessment for the LionLink and Nautilus electricity interconnectors, which determines the needs case of new projects for British consumers.

S4 Energy jumps into the German BESS market

S4 Energy has entered the German market with an agreement to acquire a 310 MW battery energy storage portfolio from Terra One.

Bureau Veritas continues investment into offshore energy

Bureau Veritas has continued to build capabilities in the energy and renewables sector through the acquisition of Versatec Energy B.V.

Schroders Greencoat acquires Stokeford solar farm

Schroders Greencoat Fund has acquired Stokeford solar farm in Dorset, UK.

AFRY supervises the modernisation of Peru’s largest hydropower plants

AFRY has been chosen by Electroperú to supervise the modernisation and life extension of the Santiago Antúnez de Mayolo and Restitución hydropower plants in Peru.

ScottishPower seals £1 billion offshore wind turbine deal with Siemens Gamesa

The turbine blades for ScottishPower’s £4 billion East Anglia TWO offshore wind farm will be built in Hull after the company formalised a turbine supply agreement with Siemens Gamesa worth more than £1 billion.

Capcora advises Terra One on BESS sale to Castleton Commodities International

Terra One Climate Solutions GmbH has announced an agreement to sell a 310 MW portfolio of stand-alone battery storage project rights in Germany to Castleton Commodities International LLC.

RWE chooses Thyborøn Port to build Thor offshore wind farm

RWE has selected Thyborøn Port as the offshore construction base for its Thor offshore wind farm.

Iberdrola obtains environmental permit for repowering

Iberdrola has obtained the environmental permit for its first repowering in Spain.

OMV Petrom signs EPCC for solar project

OMV Petrom has begun execution process of its first large photovoltaic project.

Nordex set to supply turbines to Canadian wind farm

The Nordex Group has received an order for a 100 MW of turbines for a wind farm in Canada.

Marine Energy Wales and National Hydropower Association sign MoU

Marine Energy Wales and the National Hydropower Association have signed a memorandum of understanding, outlining and enhancing their collaborative efforts to support the global marine industry.

ORPC Ireland and Queen’s University Belfast deploy renewable energy technology for rivers and tides in Northern Ireland

ORPC Ireland and Queen’s University Belfast have announced the deployment and commencement of testing of a next generation marine hydrokinetic turbine at the Strangford Lough tidal test site.

BOEM completes environmental review for proposed wind energy project offshore Massachusetts and Rhode Island

The Bureau of Ocean Energy Management has announced the availability of the final environmental impact statement for the proposed SouthCoast wind project.

BTS DevCo and Eiffel Investment Group to boost biomethane production

BTS DevCo and Eiffel Investment Group have decided to invest in biomethane production plants in Italy and Europe through Green One.

RWE commences construction of operation and maintenance base for Thor offshore wind farm

A ground-breaking ceremony has been held at the Port of Thorsminde to mark the official start of construction of a state-of-the-art service base for RWE’s Thor offshore wind farm.

Lakeside Energy Park’s BESS project connects to grid

A battery storage project developed by TagEnergy is now connected and energised on the electricity transmission network following work by National Grid to plug the facility into its 132 kV Drax substation in North Yorkshire.

LSH Joins International Hydropower Association

LSH Consulting Engineers is joining the International Hydropower Association to promote hydropower, especially pumped storage solutions, as a vital clean energy solution in Latin America and beyond.

Entrion Wind awarded patent for deep water monopile technology

Entrion Wind has announced the issuance of a US patent for its innovative Fully Restrained Platform monopile.

Monday, October 28, 2024

Healthy Lifestyles Living -Top Tips To Get A Good Night Sleep

Here’s my top tips to get a good night sleep. I want you to spend less time tossing and turning, and more time getting truly restful sleep.

How often would you say you are getting a good night sleep? Not often is alas the most common answer I hear from my readers. No matter how exhausted you may feel, you frequently just lie there in bed, desperate to sleep but unable to do so.

Why we need sleep

Sleeping well directly affects your mental and physical health and the quality of your waking life. Falling short can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

Sleep plays a vital role in good health and well-being throughout your life. Lack of sleep can lead to premature aging, high blood pressure, and increased stress. Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety. Sleep allows our bodies to repair themselves, recharge and restore.

For optimal health, it is imperative that you get at least eight hours of sleep a night.

To determine whether you are getting enough sleep, ask yourself:

Am I often tired?
Am I using caffeine to get through the day?
Do I sleep well?
Do I wake up feeling refreshed?
Do I get drowsy while driving or watching TV?

There is a distinction between people who jump out of bed early every morning and fling themselves straight into their challenging schedule and those who have to haul themselves slowly into consciousness, who lie there for ages before struggling to the kitchen to make themselves their first caffeine kick of the day.

Let’s try and bring about an improvement in the quality of your sleep. Let me provide you with some tips to get you better prepared for a good night sleep and give you a better chance of getting a longer uninterrupted deep sleep each night.

Have a sleep wind down routine

Start a healthy sleep wind down routine that starts long before your head hits the pillow. Stop working or watching TV at least an hour before you retire to bed. The light most screens give off make your brain think that it is still daytime and wakes you up minimizing melatonin – a hormone in our brain that comes out in darkness and makes us sleepy. Don’t eat or drink in this period either. Avoid or limit caffeine. Caffeine is a stimulant, and it can keep you awake. Coffee, tea, colas and other sodas, and chocolate all contain caffeine. Allow the last hour before you go to bed to simply relax, begin your bodies slow down. Maybe read a little, while listening to relaxing music, or just sit comfortably and meditate. Really just calm your mind and body. Meditation is a great way to wind down, calm the mind, and prepare for sleep.

Empty your mind, relax your body by meditation

Just empty your mind before sleep. Many of you suffer from too many thoughts going around in your head, your mind racing with thoughts about all the difficulties you’re facing or all the things you need to do. A busy mind isn’t going to allow you to sleep. So simply do the total opposite, think about nothing, pay attention to your body – and nothing else so you’re allowing your mind to rest. You might become more aware of the sound of your breath or the feeling of the bed underneath you, which is fine as long as any other thoughts are just allowed to go.

For example, if your thoughts keep wandering to your work, just steer yourself back to being mindful without judging yourself, let all other thoughts go. This is mindfulness meditation, and a great way to induce a good night sleep.

Keep a constant sleep schedule

Maintain a regular rest and sleep schedule. Go to bed at the same time every night and get up at the same time every morning. Even though you may feel tired on some mornings, getting up at the same time each day helps your body maintain its natural sleep cycle.

A step further than counting sheep

When much younger if I struggled to sleep, I was told to lie in bed and count sheep. An improvement on this would be to visualise a peaceful, restful place, like a beach or beautiful countryside as a great way to relax yourself into sleep. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel. Again this relaxing way of distracting your mind makes for an inviting door to sleep.

In total darkness

When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask.

Set up the right environment for sleep

Pay attention to the comfort of your bedroom. Don’t just keep your bedroom dark, but also quiet, and at a comfortable temperature. Make sure your mattress and pillows are comfortable. Your bed should allow for ease of movement and provide good body support. This usually means a good-quality, firm mattress that supports the spine and does not allow the body to sink in the middle of the bed. More than 9 out of 10 respondents on a survey from the National Sleep Foundation said their mattress was the most important factor to their sleep experience.

Exercise daily

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise helps you to achieve better night sleep. The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise – such as walking for just 10 minutes a day – improves sleep quality. Specifically, morning or afternoon exercise helps you fall asleep faster with less trouble. Just be sure not to exercise right before bed, as that had the opposite effect.

These are simple lifestyle changes you need to make if you’re going to bring about improvements and help yourself to get a good night sleep, every night. The change probably won’t happen immediately. You will have to do these things consistently for up to 14 days, but if you do you will experience a far better night sleep.

Top Tips To Get A Good Night Sleep
Sun, 07 Jul 2024 13:00:40 +0000

Top Tips To Get A Good Night Sleep was brought to you by Healthy Lifestyles Living

Here’s my top tips to get a good night sleep. I want you to spend less time tossing and turning, and more time getting truly restful sleep.

Don't settle for anything less than the original article. If you're not reading this article at Healthy Lifestyles Living you're missing out on our Healthy Lifestyle Plan and much more!
Healthy Lifestyles Living - Enjoy a healthy lifestyle with our tips, video's and coaching. We aim to provide top quality healthy lifestyle advice to help you live a healthier happy life.

A Life Lesson: How I Made My Biggest Mistake in the Year 2014
Mon, 17 Jan 2022 09:00:33 +0000

A Life Lesson: How I Made My Biggest Mistake in the Year 2014 was brought to you by Healthy Lifestyles Living

See I Made My Biggest Mistake in the Year 2014 and how you can avoid making the same mistake this year!

Having Trouble Getting A Good Night Sleep, Read This…
Fri, 17 May 2019 09:00:52 +0000

Having Trouble Getting A Good Night Sleep, Read This… was brought to you by Healthy Lifestyles Living

If you have trouble getting a good night sleep read this. My goal in this post is to walk you through improving the sleep that you get to the point where you are getting a good sound night sleep fully charging you up physically and mentally. I want you to spend less time tossing and […]

Being Healthy Isn’t Just About Looking After Your Body, You Need To Do This As Well..
Tue, 07 May 2019 09:00:51 +0000

Being Healthy Isn’t Just About Looking After Your Body, You Need To Do This As Well.. was brought to you by Healthy Lifestyles Living

Being healthy isn’t just about looking after your body, you need to look after a lot more areas of your lifestyle than just your physical body. Today we’re going to take a look at some areas you may have neglected over the years and how you can make a start in changing all aspects of […]

The 5 Most Important Healthy Lifestyle Habits
Wed, 10 Apr 2019 07:09:27 +0000

The 5 Most Important Healthy Lifestyle Habits was brought to you by Healthy Lifestyles Living

Most of us have totally freedom to decide the type of lifestyle we have and the healthy lifestyle habits we will adopt. Free to live life in the style we choose, eating what we want, doing what we want, and taking care of ourselves the way we want. Will our choices make us healthy or not?

Reclaim Your Health Now
Mon, 01 Apr 2019 08:00:22 +0000

Reclaim Your Health Now was brought to you by Healthy Lifestyles Living

As we get older it gets harder to retain good health, and even harder for those of you trying to reclaim your health after a period of illness. Those of you suffering with some long term illness are desperate to reclaim your health, and to this end you need to be implementing some really important […]

Sitting On Your Arse Could Be Killing You | You Need To Be Doing Physical Activity
Thu, 28 Mar 2019 10:59:59 +0000

Sitting On Your Arse Could Be Killing You | You Need To Be Doing Physical Activity was brought to you by Healthy Lifestyles Living

What if i was to tell you sitting on your arse could be killing you. From a recent study just taken about the health risks involved in leading a sedentary lifestyle, next time you sit down to watch TV all night you might want to rethink your nightly activities… How much time per day do […]

10 Simple Ways To Regain Good Health
Mon, 25 Mar 2019 08:00:37 +0000

10 Simple Ways To Regain Good Health was brought to you by Healthy Lifestyles Living

Today I’m going to provide you with 10 simple ways to regain good health. Are you ready to regain good Health and make it a priority? Maybe you’ve been thinking about being more active and trying to cut back on less healthy foods? It seems everybody spends time turning to the Internet to search for […]

The Warrior Diet – The Ultimate Weight Loss Fast
Thu, 21 Mar 2019 08:00:06 +0000

The Warrior Diet – The Ultimate Weight Loss Fast was brought to you by Healthy Lifestyles Living

Today I am introducing you to the warrior diet, a kick ass three week plan to lose weight. Shout out to you old folk out there. Yes you … midlifers, baby boomers or whatever category you feel you fit into. Do you want to lose weight? Has your current diet plan failed to work? Want […]

Is A No Breakfast Regime Actually Better For Your Health?
Tue, 19 Mar 2019 08:00:48 +0000

Is A No Breakfast Regime Actually Better For Your Health? was brought to you by Healthy Lifestyles Living

In today’s article I will introduce you to the idea of implementing a no breakfast regime into your lifestyle and if this approach is actually better for your health. For many years as the owner of a chain of gyms and fitness instructor I preached the message that you must “Eat breakfast like a king, […]

Friday, July 7, 2023

What is energy?

Energy refers to available power or motivation to move, as in Jada found that getting enough sleep each night gave her the energy to live each day.

Energy also refers to power that is used with exertion or force, as in Monique brought energy to the team, leading them to win more games.

In physics, energy is the power or heat that is created when something moves, is burned, or is exerted. It is typically represented in two forms: potential and kinetic energy. Potential energy is power that is stored in something as it sits still or is unburned. For example, coal contains a large amount of potential energy that is released when the coal is burned. As the coal burns, that potential energy becomes kinetic energy, energy related to the particles in the system.

Energy is a common word with several other senses related to power or motivation.

Example: Darryl found out the hard way that cell phone batteries lose their energy in the cold.

Why ENERGY STAR?

Keeping your home at a comfortable temperature can be expensive. A typical household’s energy bill is around $1,900 annually, and almost half of that goes to heating and cooling! To cut these costs, an air source heat pump (ASHP) can be installed and connected to the conventional forced-air ductwork system that is typical of most American homes. (For homes without ductwork, see www.energystar.gov/minisplit.)

ASHPs that earn the ENERGY STAR label are independently certified to save energy, save money, and protect the climate. Electric ASHPs use the difference between outdoor air temperatures and indoor air temperatures to cool and heat your home. Because heat pumps move heat rather than converting it from fuel, as combustion heating systems do, an ASHP is so efficient that it can deliver up to three times more heat energy to a home than the electrical energy it consumes. ASHPs are also a smart investment year-round, as heat pumps serve double duty by also providing cooling in the summer months.

Tuesday, April 26, 2022

BREAKING FINANCIAL CURSES

https://fohmint.com/downloads/breaking-financial-curses/

Thursday, February 10, 2022

Homesav

HOMESAV™ is a handy Sticker with patented Energy Saving Coating to optimize Electricity Efficiency. It reduces Monthly Electricity Bills by at least 10% and above for Homes and Offices. It’s a product spin-off from the Patented Industrial Coating to DIY home & small offices application.

The transparent coating on HOMESAV™ emits an EVA field which aligns the electron motion to create a more efficient current flow which reduces energy losses. The working principle was derived from Edwin Hall’s discovery in 1879.

Features:

Easy Installation . No Downtime – HOMESAV™ sticker is easy to install and does not need any modification to the existing electrical meter, wiring system or electrical distribution board.

Significant Electricity Reduction – On the average, HOMESAV™ brings you savings of at least 10% & above every month. *Results may vary depending on the efficiency of the electrical appliances being used.

Long Lasting Performance – HOMESAV™ stays effective for 8 – 12 months after installation and requires no maintenance. To maintain optimum results, please replace the sticker every year.
Safe and Non-Toxic – HOMESAV™ is tested by independent laboratories TÜV SÜD and SGS to be non-toxic, non-corrosive and non-flammable. It is legal, safe and will not harm your existing electrical system and appliances.

Tuesday, January 4, 2022

How to stop Spam Emails

How to stop Spam Emails: Keywords,Tutorials,Tools,Marketing,Affiliates

How can be done to stop emails entering the spam folder?

The problem many people encounters when it comes email sending, is their email ends up in spam folder. Sometimes the recipient could not check his Spam folder. In some cases the software deletes in from the spam making it not available to the recipient. For the beginners it will discourage them from going further as they might give up that it is not working.

How can be done to stop emails entering the Spam folder?

Capitalized Email subject

The email can enter the spam folder when the subject is in Capital letters as the most of the spam email had their subject in Capital letter. This makes it possible for the spider to locate such as a spam

Provide an unsubscribe link

Every email messages that can repeat itself or to be sent several times can be offensive to the recipient and as such a case it might be regarded as spam. It might be that the recipient is not interested on the message. This is why the unsubscribe link must be provided in order to avoid the repetition of such email without the authorization of the recipient. The received might decide to stop such email coming to his email box by using the unsubscribe link to stop the email.

Set up email authentication

When an email is originated from an authenticated source it will be trusted. The email had trace back to the sender, so the sender can receive response from the receiver. The source of the email plays an important role in determining how the email will be treated. And in some cases such email can be verified if they are spam or not.

Do not send more than one attachment.

One message might be seen as a spam if it contains more than one attachment. When an email is containing more than one attachment it might likely be offensive to the receiver as such email might occupy big space when received. There are some emails that sent some attachment that contained spam emails or virus in order to deceive the receiver in this case the sever might detect this as a spam email thereby relocating it to the spam folder.

Use trusted email hosting

Some hosting company that does not always comply with the regulations of the spam prevention can be flagged and regarded as an un-trusted. Some server had be used to send several spam emails and deceptive emails. This hosting sever had not integrity with the email server so any email been sent from the server can be suspicions.

Spam tag words

Avoid words that are considered spam , such as cheap, free, limited offer, and others
Many words had reports attached to it, because it had been used several times to send a fraudulent emails, therefore using such word can land the email to spam folder.

Special server

You can use a special server such as VPS, Dedicated server. If the server is shared server it means that you have no control of what will be going out or coming in to the server. That is why it advisable to use the special server, where can be in control of some activities of the server. You can control the server in sending authentic emails. The most important thing you apply is to use a special server for your email marketing. Because email hosting usually provides extra security features for email marketing.

The subject of the email

The subject of the email is relevant to the content of the email. The subject of the email is not related to the body of the email. This is also can be regarded as a fraudulent email because the subject maybe attractive the recipient but the message will be saying a different thing from the subject. Some subject like How to become a millionaire, Free Offers etc. Some subject might be deceptive, when an email had such a word it will be regarded as a spam as well.

Saturday, August 28, 2021

5 Ways to Exercise Without Equipment

I actually omit to go to the gymnasium. In the grand scheme of the ongoing coronavirus pandemic, I admit that my need for a lunchtime workout routine ranks lovely low at the priority scale. Nonetheless, staying have compatibility is extra necessary than ever; a sedentary lifestyle is related to an increased possibility of continual illness—as well as a lower immune function. Exercise could also be advisable.

Fortunately, I've always enjoyed exploring the great outdoors. My morning quarantine routine these days consists of rolling out of bed, grabbing my mask, and walking between two and four miles. Each and every day. I must admit that it helps that my first destination is a beautiful waterfall in the heart of my town, conveniently located near an excellent coffee shop. On days when I have more time and energy, I hike up to a hillside cemetery. The views are spectacular, but it is the realization of where I am that helps me focus on the fleeting nature of life—and puts my problems into context.

So, while I Have mastered the cardio portion of my exercise, I Have Never paid as much consideration to the energy training portion. However, Mike Polito, a personal trainer in Poughkeepsie, New York, believes that anyone can get an excellent exercise outside—no apparatus required.

Being outdoor exercise is at all times interesting. As quickly as my ft hit the ground outdoor, especially barefoot, I Am Getting energized. We are supposed to be open-air; now not inside underneath air-conditioning or re-circulated air. I extremely suggest working out outdoor as long as you'll be able to.

Here are five easy ways to get started

1. Walking, jogging
Walking, jogging, and operating are all viable options. Many other folks undervalue this. However, even 15 minutes a day can make a difference. It's the guide's oldest workout, and it still works. I opt for a stroll for at least 15 or 20 minutes each day, and if you're resistant, convey your dog (if you have one), and as soon as you've established a routine, get started together with a hill or two. Walking has numerous further health advantages, ranging from immune gadget spice up to most cancers prevention. According to the American Cancer Society, women who walked seven or more hours a week had a 14 according to cent lower chance of breast most cancer than those that walked 3 hours or much less throughout the same time period.

2. Squatting and lunging
Squatting and lunging are two workout routines. Polito enjoys doing squats (reducing your hips from a status position after which status back up) several instances all the way through the day. “This is a compound exercise, which means it works for multiple muscle groups at the same time,” he explains, noting that the quads, hamstrings, glutes, abdominals, and calves all get in at the motion. “They may also be done with or without weights. But your individual body weight can give you rather a workout. Or select up a rock in the yard—that works actually well."

When you are too uncoordinated to do lunges (one leg ahead, knee bent) and tend to tip over. What you need to do is to do your lunges somewhat slower. The most common mistake other people make is taking a too slender stance. Move your front leg to the aspect a bit. Then do three sets of 10 or 15 lunges."

3. Push-ups
Push-ups. “The basic pushup has been around for a long time and it is still effective. It's an old-school workout that even our military uses on a regular basis, and you can do it anywhere,” Polito says. Polito recommends moving your hands farther away from your feet if you have difficulty doing one. Start inside on a kitchen counter, or outside on your lawn on your knees. “Find a level where you can do 10 pushups,” Polito advises. “And we'll go from there.”

4. Exercising via pulling.
Exercising via pulling. You may not know it, but the entirety you do in an afternoon is pushing, pulling, or squatting. Bicep curls are an easy and efficient 'pulling' exercise, according to, if you desire to use affordable resistance bands, but be aware that they aren't required. “Get some stones and do arm curls with them, Alternatively, select up a log; that is a perfect exercise, a lot of backyard paintings involves each pushing and pulling exercise. “Try pulling a wagon or a wheelbarrow; digging, pulling, and slicing wood; you can get an excellent workout.

5. Peasy Abs
Peasy Abs, a very simple workout that isolates the abdominal muscle tissues. Sit on a park bench or just sit for your front steps. Put your ft in combination and lift your legs directly up and down. Do 15 or 20 reps; consider me, you’ll feel it.

All these 5 tasks do not need to be completed in a single consultation. In someday but can share it right throughout the day. Maybe do your strolling within the night and your squats or lunges within the morning. The vital factor is to only get moving.

Wednesday, July 7, 2021

The Effects of Radiation on the skin

Your skin in the radiation treatment area might look red, irritated, swollen, blistered, sunburned, or tanned. After a few weeks, your skin might become dry, flaky, or itchy, or it may peel. This is sometimes called radiation dermatitis. It's important to let your cancer care team know about any skin changes

Radiation Therapy Side Effects

It's very important to remember that every person reacts differently to treatment. Any side effect you might have depends on the type and location of cancer, the dose of radiation being given, and your general health. Some people have few or no side effects, while others have quite a few.

How long do side effects last?

Remember that the type of radiation side effects you might have depends on the prescribed dose and schedule. Most side effects go away within a few months of ending treatment. Some side effects may continue after treatment ends because it takes time for the healthy cells to recover from radiation.

Side effects might limit your ability to do some things. What you can do will depend on how you feel. Some patients are able to go to work or enjoy leisure activities while they get radiation therapy. Others find they need more rest than usual and can’t do as much. If you have side effects that are bothersome and affecting your daily activities or health, the doctor may stop your treatments for a while, change the schedule, or change the type of treatment you’re getting. Tell your cancer care team about any side affects you notice so they can help you with them.

Early and late effects of radiation therapy

Early side effects happen during or shortly after treatment. These side effects tend to be short-term, mild, and treatable. They’re usually gone within a few weeks after treatment ends. The most common early side effects are fatigue (feeling tired) and skin changes. Other early side effects usually are related to the area being treated, such as hair loss and mouth problems when radiation treatment is given to this area.

Late side effects can take months or even years to develop. They can occur in any normal tissue in the body that has received radiation. The risk of late side effects depends on the area treated as well as the radiation dose that was used. Careful treatment planning can help avoid serious long-term side effects. It’s always best to talk to your radiation oncologist about the risk of long-term side effects.

Radioprotective drugs for reducing side effects

One way to reduce side effects is by using radioprotective drugs, but these are only used for certain types of radiation given to certain parts of the body. These drugs are given before radiation treatment to protect certain normal tissues in the treatment area. The one most commonly used today is amifostine. This drug may be used in people with head and neck cancer to reduce the mouth problems caused by radiation therapy.

Not all doctors agree on how these drugs should be used in radiation therapy. These drugs have their own side effects, too, so be sure you understand what to look for.

Common general side effects of radiation therapy

Fatigue

Fatigue is feeling tired physically, mentally, and emotionally. It’s very common for people with cancer and often happens with radiation therapy. Most people start to feel tired after a few weeks of radiation therapy. This happens because radiation treatments destroy some healthy cells as well as the cancer cells. Fatigue usually gets worse as treatment goes on. Stress from being sick and daily trips for treatment can make fatigue worse. Managing fatigue is an important part of care.

Fatigue felt during radiation treatment is different from the fatigue of everyday life, and it might not get better with rest. It can last a long time and can get in the way of your usual activities. But it will usually go away over time after treatment ends.

Only you know if you have fatigue and how bad it is. No lab tests or x-rays can diagnose or describe your level of fatigue. The best measure of fatigue comes from your own report to your cancer care team. You can describe your level of fatigue as none, mild, moderate, or severe. Or you can use a scale of 0 to 10, where a 0 means no fatigue, and a 10 is the worst fatigue you could imagine.

Either way you choose, it’s important to describe your fatigue to your cancer care team. Be sure to talk with them if:

Your fatigue doesn’t get better, keeps coming back, or gets worse.

You’re more tired than usual during or after an activity.

You’re feeling tired, and it’s not related to something you’ve done.

You become confused or can’t focus your thoughts.

You can’t get out of bed for more than 24 hours.

Your fatigue disrupts your social life or daily routine.

If you need to take time off from work, talk to your employer.

Skin problems

Your skin in the radiation treatment area might look red, irritated, swollen, blistered, sunburned, or tanned. After a few weeks, your skin might become dry, flaky, or itchy, or it may peel. This is sometimes called radiation dermatitis. It’s important to let your cancer care team know about any skin changes. They can suggest ways to ease the discomfort, lessen further irritation, and prevent infection.

These problems usually go away gradually after treatment ends. In some cases, though, the treated skin will stay darker and might be more sensitive than it was before.

You need to be gentle with your skin. Here are some ways to do this:

Do not wear tight, rough-textured, or stiff clothes over the treatment area. This includes anything tight or elastic that squeezes the area. Instead, wear loose clothing made from soft, smooth fabrics. Do not starch your clothes.

Do not rub, scrub, scratch, or use adhesive tape on treated skin. If your skin must be covered or bandaged, use paper tape or other tape for sensitive skin. Try to put the tape outside the treatment area, and don’t put the tape in the same place each time.

Do not put heat or cold (such as a heating pad, heat lamp, or ice pack) on the treatment area without talking to your cancer care team first. Even hot water may hurt your skin, so use only lukewarm water for washing the treated area.

Protect the treated area from the sun. Your skin may be extra sensitive to sunlight. If possible, cover the treated skin with dark-colored or UV-protective clothing before going outside. Ask your cancer care team if you should use sunscreen. If so, use a broad spectrum sunscreen with a sun protection factor (SPF) of at least 30. Reapply the sunscreen often. Continue to give your skin extra protection from sunlight, even after radiation therapy ends.

Use only lukewarm water and mild soap. Just let water run over the treated area. Do not rub. Also be careful not to rub away the ink marks needed for your radiation therapy until it’s done.

Check with your cancer care team before shaving the treated area. They might recommend that you use an electric shaver.

Ask your cancer care team before using anything on the skin in the treatment area. This includes powders, creams, perfumes, deodorants, body oils, ointments, lotions, hair-removal products, or home remedies while you’re being treated and for several weeks afterward. Many skin products can leave a coating on the skin that can cause irritation, and some may even affect the dose of radiation that enters the body.

Hair loss

Radiation therapy can cause hair to be thinned or lost in the area being treated. For instance, radiation to your head may cause you to lose some or all the hair on your head (even eyebrows and lashes), but if you get treatment to your hip, you won’t lose the hair on your head.

Most people find that their hair grows back after treatment ends, but it can be hard to deal with hair loss. When it does grow back, your hair may be thinner or a different texture than it was before. Ask your cancer care team if you have any questions or concerns about hair loss.

If you do lose your hair, your scalp may be tender and you may want to cover your head. Wear a hat or scarf to protect your head when you’re in the sun. If you prefer to wear a hairpiece or wig, be sure the lining doesn’t irritate your scalp. Your local American Cancer Society office may be able to help you get wigs or hats.

Low blood counts

Rarely, radiation therapy can cause changes in your blood count levels. These blood cells help your body fight infection and prevent bleeding. If your blood tests show low blood counts, your treatment might be stopped for a week or so to allow your blood counts to return to normal. This side effect is more likely if you’re also getting chemotherapy.

Specific side effects of radiation therapy that affect parts of the body

If you’re getting radiation therapy to the brain

People with brain tumors often get stereotactic radiosurgery (radiation given in one large dose) if the cancer is in only one or a few sites in the brain. Side effects depend on where the radiation is aimed. Some side effects might show up quickly, but others might not show up until 1 to 2 years after treatment. Talk with your radiation oncologist about what to watch for and when to call your doctor.

If the cancer is in many areas, sometimes the whole brain is treated with radiation. The side effects of whole brain radiation therapy may not be noticeable until a few weeks after treatment begins.

Radiation to the brain can cause these short-term side effects:

Headaches

Hair loss

Nausea

Vomiting

Extreme tiredness (fatigue)

Hearing loss

Skin and scalp changes

Trouble with memory and speech

Seizures

Some of these side effects can happen because radiation has caused the brain to swell. Medicines are usually given to prevent brain swelling, but it’s important to let your cancer care team know about headaches or any other symptoms. Treatment can affect each person differently, and you may not have these particular side effects.

Radiation to the brain can also have side effects that show up later – usually from 6 months to many years after treatment ends. These delayed effects can include serious problems such as memory loss, stroke-like symptoms, and poor brain function. You may also have an increased risk of having another tumor in the area, although this is not common.

Talk with your cancer care team about what to expect from your specific treatment plan.

If you’re getting radiation therapy to the head or neck

People who get radiation to the head and neck might have side effects such as:

Soreness (or even open sores) in the mouth or throat

Dry mouth

Trouble swallowing

Changes in taste

Nausea

Earaches

Tooth decay

Swelling in the gums, throat, or neck

Hair loss

Changes in skin texture

Jaw stiffness

How to care for your mouth during treatment

If you get radiation therapy to the head or neck, you need to take good care of your teeth, gums, mouth, and throat. Here are some tips that may help you manage mouth problems:

Avoid spicy and rough foods, such as raw vegetables, dry crackers, and nuts.

Don’t eat or drink very hot or very cold foods or beverages.

Don’t smoke, chew tobacco, or drink alcohol – these can make mouth sores worse.

Stay away from sugary snacks.

Ask your cancer care team to recommend a good mouthwash. The alcohol in some mouthwashes can dry and irritate mouth tissues.

Rinse your mouth with warm salt and soda water every 1 to 2 hours as needed. (Use 1 teaspoon of salt and 1 teaspoon of baking soda in 1 quart of water.)

Sip cool drinks often throughout the day.

Eat sugar-free candy or chew gum to help keep your mouth moist.

Moisten food with gravies and sauces to make it easier to eat.

Ask your cancer care team about medicines to help treat mouth sores and control pain while eating.

If these measures are not enough, ask your cancer care team for advice. Mouth dryness may be a problem even after treatment is over. If so, talk to your team about what you can do.

How to care for your teeth during treatment

Radiation treatment to your head and neck can increase your chances of getting cavities. This is especially true if you have dry mouth as a result of treatment.

Before starting radiation, talk to your cancer care team about whether you should get a complete check-up with your dentist. Ask your dentist to talk with your radiation doctor before you start treatment. If you have one or more problem teeth, your dentist may suggest removing them before you start treatment. Radiation (and dry mouth) might damage them to the point where they’ll need to be removed anyway, and this can be harder to do after treatment starts.

If you wear dentures, they may no longer fit well because of swollen gums. If your dentures cause sores, you may need to stop wearing them until your radiation therapy is done to keep sores from getting infected.

Your dentist may want to see you during your radiation therapy to check your teeth, talk to you about caring for your mouth and teeth, and help you deal with any problems. Most likely, you will be told to:

Clean your teeth and gums with a very soft brush after meals and at least one other time each day.

Use fluoride toothpaste that contains no abrasives.

Rinse your mouth well with cool water or a baking soda solution after you brush. (Use 1 teaspoon of baking soda in 1 quart of water.)

If you normally floss, ask your dentist or cancer care team if this is OK during treatment. Tell your cancer care team if this causes bleeding or other problems.

If you’re getting radiation therapy to the breast

If you have radiation to the breast, it can affect your heart or lungs as well causing other side effects.

Short-term side effects

Radiation to the breast can cause:

Skin irritation, dryness, and color changes

Breast soreness

Breast swelling from fluid build-up (lymphedema)

To avoid irritating the skin around the breast, women should try to go without wearing a bra whenever they can. If this isn’t possible, wear a soft cotton bra without underwires.

If your shoulders feel stiff, ask your cancer care team about exercises to keep your shoulder moving freely.

Breast soreness, color changes, and fluid build-up (lymphedema) will most likely go away a month or 2 after you finish radiation therapy. If fluid build-up continues to be a problem, ask your cancer care team what steps you can take. See Lymphedema for more information.

Long-term changes to the breast

Radiation therapy may cause long-term changes in the breast. Your skin may be slightly darker, and pores may be larger and more noticeable. The skin may be more or less sensitive and feel thicker and firmer than it was before treatment. Sometimes the size of your breast changes – it may become larger because of fluid build-up or smaller because of scar tissue. These side effects may last long after treatment.

After about a year, you shouldn’t have any new changes. If you do see changes in breast size, shape, appearance, or texture after this time, tell your cancer care team about them right away.

Less common side effects in nearby areas

Although it’s rare, radiation to the breast can affect organs in the chest, including the heart and lungs. This is not as common today as it was in the past, because modern radiation therapy equipment allows doctors to better focus the radiation beams on the area with cancer, with less affect to other areas.

Rib fractures: In rare cases, radiation therapy may weaken the ribs, which could lead to a fracture. Be sure you understand what to look for and tell your cancer care team if you notice any of these side effects.

Heart complications: Radiation to the breast can also affect the heart. It can cause hardening of the arteries (which can make you more likely to have a heart attack later on), heart valve damage, or irregular heartbeats.

Lung damage (radiation pneumonitis): Getting radiation to the breast can sometimes cause an inflammation of the lungs, which is called radiation pneumonitis. See “If you’re getting radiation to the chest” below for more details.

Damage to the nerves in the shoulder and arm: Radiation to the breast can sometimes damage some of the nerves to the arm. This is called brachial plexopathy and can lead to numbness, tingling, pain, and weakness in the shoulder, arm, and hand.

Side effects of brachytherapy

If your treatment includes brachytherapy (internal radiation implants), you might notice breast tenderness, tightness, redness, and bruising. You may also have some of the same side effects that happen with external radiation treatment. Let your cancer care team know about any problems you notice.

If you’re getting radiation therapy to the chest

Radiation treatment to the chest may cause side effects such as:

Sore throat

Swallowing problems

Loss of appetite

Cough

Shortness of breath

Radiation can also cause other problems in the heart or lungs.

Heart complications

Getting radiation to the middle portion of the chest can raise your risk of heart disease. This risk increases with higher radiation doses and larger treatment areas in this part of your body. Radiation can also cause hardening of the arteries (which can make you more likely to have a heart attack later on), heart valve damage, or irregular heartbeats.

Radiation pneumonitis

Radiation pneumonitis is inflammation of the lungs that can be caused by radiation treatment to the chest (or less often, the breast). It may occur about 3 to 6 months after getting radiation therapy. It’s more likely if you have other lung diseases, like emphysema (which involves gradual damage of lung tissue). Common symptoms of radiation pneumonitis include:

Shortness of breath that usually gets worse with exercise

Chest pain, which is often worse when taking in a deep breath

Cough

Pink-tinged sputum

Low-grade fever

Weakness

Sometimes there are no symptoms, and radiation pneumonitis is found on a chest x-ray.

Symptoms often go away on their own, but if treatment is needed, it is based on trying to decrease the inflammation. Steroids, like prednisone, are usually used. With treatment, most people recover without any lasting effects. But if it persists, it can lead to pulmonary fibrosis (stiffening or scarring of the lungs). When this happens, the lungs can no longer fully inflate and take in air.

Be sure you understand what to look for, and tell your cancer care team if you notice any of these side effects.

If you’re getting radiation therapy to the abdomen (belly)

If you are getting radiation to your stomach or some part of the abdomen (belly), you may have side effects such as:

Nausea

Vomiting

Belly cramps

Diarrhea

Constipation

Eating or avoiding certain foods can help with some of these problems, so diet planning is an important part of radiation treatment of the stomach or abdomen. Ask your cancer care team about what you can expect, and what medicines you should take to help relieve these problems. Check with your cancer care team about any home remedies or over-the-counter drugs you’re thinking about using.

These problems should get better when treatment is over.

Managing nausea

Some people feel queasy for a few hours right after radiation therapy. If you have this problem, try not eating for a couple of hours before and after your treatment. You may handle the treatment better on an empty stomach. If the problem doesn’t go away, ask your cancer care team about medicines to help prevent and treat nausea. Be sure to take the medicine exactly as you are told to do.

If you notice nausea before your treatment, try eating a bland snack, like toast or crackers, and try to relax as much as possible. See Nausea and Vomiting to get tips to help an upset stomach and learn more about how to manage these side effects.

Managing diarrhea

Many people have diarrhea at some point after starting radiation therapy to the abdomen. Your cancer care team may prescribe medicines or give you special instructions to help with the problem. Diet changes may also be recommended, such as:

Try a clear liquid diet (water, weak tea, apple juice, peach nectar, clear broth, popsicles, and plain gelatin) as soon as diarrhea starts or when you feel like it’s going to start.

Don’t eat foods that are high in fiber or can cause gas or cramps, such as raw fruits and vegetables, beans, cabbage, whole-grain breads and cereals, sweets, and spicy foods.

Eat frequent, small meals.

Do not drink milk or eat milk products if they irritate your bowels.

When the diarrhea starts to improve, try eating small amounts of low-fiber foods, such as rice, bananas, applesauce, yogurt, mashed potatoes, low-fat cottage cheese, and dry toast.

Be sure you take in enough potassium (it can be found in bananas, potatoes, beans, peaches, and many other foods). This is an important mineral you may lose through diarrhea.

If you’re having radiation therapy to the pelvis

Radiation therapy to the pelvis (for example, as treatment for bladder, ovarian, or prostate cancer) can cause side effects such as:

Bladder problems

Fertility problems

Changes in your sex life

You might also have some of the same problems people get from radiation to the abdomen, such as nausea, vomiting, diarrhea, or constipation.

Bladder problems

Radiation to the pelvis can cause problems with urination, including:

Pain or burning sensations

Trouble passing urine

Blood in the urine

An urge to urinate often

Most of these problems get better over time, but radiation therapy can cause longer-term side effects as well:

Radiation cystitis. If the radiation damages the lining of the bladder, radiation cystitis can be a long-term problem that causes blood in the urine or pain when passing urine.

Urinary incontinence. Radiation treatments for certain cancers, such as prostate and bladder cancer, may make you unable to control your urine or have leakage or dribbling. There are different types and degrees of incontinence, but it can be treated. Even if incontinence can’t be corrected completely, it can still be helped. See Bladder and Bowel Incontinence to learn more. This side effect is most often a problem for men being treated for prostate cancer, but some of the information might also be helpful for women dealing with treatment-related incontinence.

Fistulas. In rare cases, radiation can cause an opening called a fistula to form between organs in the pelvis, such as between the vagina and the bladder, or between the bladder and the rectum. These can be fixed with surgery.

How fertility might be affected

For women: Talk to your cancer care team about how radiation might affect your fertility (ability to have a baby). It’s best to do this before starting treatment so you are aware of possible risks to your fertility.

Depending on the radiation dose, women getting radiation therapy in the pelvic area sometimes stop having menstrual periods and have other symptoms of menopause. Report these symptoms to your cancer care and ask them how to relieve these side effects.Sometimes menstrual periods will return when radiation therapy is over, but sometimes they do not.

See Fertility and Women With Cancer to learn more.

For men: Radiation therapy to an area that includes the testicles can reduce both the number of sperm and their ability to function. If you want to father a child in the future and are concerned about reduced fertility, talk to your cancer care team before starting treatment. One option may be to bank your sperm ahead of time.

See Fertility and Men With Cancer to learn more.

How sex might be affected

With some types of radiation therapy involving the pelvis and/or sex organs, men and women may notice changes in their ability to enjoy sex or a decrease in their level of desire.

For women: During radiation treatment to the pelvis, some women are told not to have sex. Some women may find sex painful. Treatment can also cause vaginal itching, burning, and dryness. You most likely will be able to have sex within a few weeks after treatment ends, but check with your doctor first. Some types of treatment can have long-term effects, such as scar tissue that could affect the ability of the vagina to stretch during sex. Again, your cancer care team can offer ways to help if this happens to you. You can also get more information in Sex and Women With Cancer.

For men: Radiation may affect the nerves that allow a man to have erections. If erection problems do occur, they are usually gradual, over the course of many months or years. Talk with your doctor about treatment options if this is a concern for you. You can get more information in Sex and Men With Cancer.

If you get internal radiation therapy with seed implants, check with your cancer care team about safety precautions during sex

More information about side effects

For more information about the side effects mentioned here and how to manage them, see Managing Cancer-related Side Effects.

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