Do these to deal with your sore knees after workout.

Do these to deal with your sore knees after workout.

Sore Muscles is something that is familiar with everyone that has a standard work-out schedule, 

it is also less familiar and more prominent with people that work-out once in a very long time.

But nevertheless, whether you have a standard workout schedule or not in this post we will be giving simple steps that can be taken to take care of sore muscles after a great workout.
  •          Stretch.

Stretching is your first line of defense after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter. 

Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.

  • .       Eat for recovery.

Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles and warding off sore muscles.

Beyond that, consider strategically-timed protein supplementation. 

A couple hours after working out and when you sleep are two times when protein synthesis (muscle repair) increases.
And also remember that Amino acids are your body’s building blocks.

  • .      Use Ice.

Ice helps reduce the inflammation in your sore muscles.

It's best to start using ice the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness.

After those first 2 days of icing your sore muscles for 15-to-30 minutes at a time, you can then start to include many of the other 12 ways to help reduce muscle soreness.

  •     Massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.

ART (Active Release Technique) massage therapy quickly reduces muscle soreness. Having a friend or your spouse massage your sore muscles will be enough in most cases.

Using an electric handheld massager, a Massage Stick or Foam Roller will also work.

  •           Heat.

Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and Heat gets rid of stiffness while relaxing your muscles.

You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using a heating pad or hot tub.

Prostate Cancer: Symptoms, Causes, Prevention.

Prostate cancer is cancer that occurs in the prostate — a small walnut-shaped gland in men that produces the seminal fluid that nourishes and transports sperm.

Prostate cancer is one of the most common types of cancer in men. Usually prostate cancer grows slowly and is initially confined to the prostate gland, where it may not cause serious harm.

 However, while some types of prostate cancer grow slowly and may need minimal or even no treatment, other types are aggressive and can spread quickly.

Prostate cancer that's detected early — when it's still confined to the prostate gland— has a better chance of successful treatment.

Prostate cancer is generally a slow growing disease and the majority of men with low grade prostate cancer live for many years without symptoms and without it spreading and becoming life-threatening. 

However, high grade disease spreads quickly and can be lethal. Appropriate management is key.

There are usually no symptoms during the early stages of prostate cancer. However, if symptoms do appear, they usually involve one or more of the following:

  • ·        frequent urges to urinate, including at night
  • ·        difficulty commencing and maintaining urination blood in the urine
  • ·        painful urination and, less commonly, ejaculation
  • ·        difficulty achieving or maintaining an erection may be difficult
  • ·        Advanced prostate cancer can involve the following symptoms:
  • ·        bone pain, often in the spine, femur, pelvis, or ribs
  • ·        bone fractures

Other optional symptoms include;
  • ·        leg weakness
  • ·        urinary incontinence
  • ·        fecal incontinence

It's not clear what causes prostate cancer.

Doctors know that prostate cancer begins when some cells in your prostate become abnormal. Mutations in the abnormal cells' DNA cause the cells to grow and divide more rapidly than normal cells do. 

The abnormal cells continue living, when other cells would die. The accumulating abnormal cells form a tumor that can grow to invade nearby tissue. Some abnormal cells can also break off and spread (metastasize) to other parts of the body.

Risk Factor

  • ·        Age

Prostate cancer is rare among men under the age of 45 years, but more common after the age of 50 years.
  • ·        Geography

Prostate cancer occurs most frequently in North America, northwestern Europe, on the Caribbean islands, and in Australia. The reasons remain unclear.
  • ·        Genetic factors

Certain genetic and ethnic groups have an increased risk of prostate cancer.
A man also has a much higher risk of developing cancer if his identical twin has it, and a man whose brother or father had prostate cancer has twice the risk of developing it compared to other men.  

 Having a brother who has or has had prostate cancer is more of a genetic risk than having a father with the disease.
  • ·        Diet

Studies have suggested that a diet high in red meat or high-fat dairy products may increase a person's chances of developing prostate cancer, but the link is neither confirmed nor clear.

  • ·        Medication

Some research has suggested that non-steroidal anti-inflammatory drug (NSAID) use may reduce the risk of prostate cancer. Others have linked NSAID use with a higher risk of death from the disease. This is a controversial area, and results have not been confirmed.

There has also been some investigation into whether statins might slow the progression of prostate cancer. One 2016 study concluded that results were "weak and inconsistent."

  • ·        Obesity

It is often believed that obesity is linked to the development of prostate cancer, but the American Cancer Society maintains that there is no clear link.

Some studies have found that obesity increases the risk of death in advanced cancers. Studies have also concluded that obesity decreases the risk that a cancer will be low-grade if it does occur.

  • ·        Agent Orange

Exposure to Agent Orange, a chemical weapon used in the Vietnam War, may possibly be linked to the development of more aggressive types of cancer, but the extent of this has not been confirmed.

You can reduce your risk of prostate cancer if you:

·        Choose a healthy diet full of fruits and vegetables. Avoid high-fat foods and instead focus on choosing a variety of fruits, vegetables and whole grains. Fruits and vegetables contain many vitamins and nutrients that can contribute to your health.

·        Whether you can prevent prostate cancer through diet has yet to be conclusively proved. But eating a healthy diet with a variety of fruits and vegetables can improve your overall health.

·        Choose healthy foods over supplements. No studies have shown that supplements play a role in reducing your risk of prostate cancer. Instead, choose foods that are rich in vitamins and minerals so that you can maintain healthy levels of vitamins in your body.

·        Exercise most days of the week. Exercise improves your overall health, helps you maintain your weight and improves your mood. There is some evidence that men who don't exercise have higher PSA levels, while men who exercise may have a lower risk of prostate cancer.

·        Try to exercise most days of the week. If you're new to exercise, start slow and work your way up to more exercise time each day.

·        Maintain a healthy weight. If your current weight is healthy, work to maintain it by exercising most days of the week. If you need to lose weight, add more exercise and reduce the number of calories you eat each day. Ask your doctor for help creating a plan for healthy weight loss.

·        Talk to your doctor about increased risk of prostate cancer. Men with a high risk of prostate cancer may consider medications or other treatments to reduce their risk.

Some studies suggest that taking 5-alpha reductase inhibitors, including finasteride (Propecia, Proscar) and dutasteride (Avodart), may reduce the overall risk of developing prostate cancer. These drugs are used to control prostate gland enlargement and hair loss in men.

·        However, some evidence indicates that men taking these medications may have an increased risk of getting a more serious form of prostate cancer (high-grade prostate cancer). If you're concerned about your risk of developing prostate cancer, talk with your doctor.

Five Long term effects of pain Killers

five long term effects of painkillers

Whether a painkiller is prescribed by a doctor or acquired on the street, these drugs can cause serious changes to the brain and body of the user.
 Although some damage can occur with short-term drug use, the most extreme or dangerous changes to the brain and body typically occur with long-term use and abuse of painkillers. 
Long-term use also increases the possibility of addiction and physical dependency on the drugs. 
After a while, users need these drugs just to keep away physical withdrawal symptoms and to physically feel normal.
Painkillers work by blocking the brain’s perception of pain by binding to opiate receptors.
 This interferes with the signals transmitted by the central nervous system to the brain. 
Narcotic pain relievers are depressants, meaning they have a depressant effect on the central nervous system and decrease the feeling of pain while increasing a feeling of relaxation.
 By binding to the opiate receptors, painkillers also cause feelings of euphoria. It is these euphoric feelings that are often associated with painkiller use and the “high” that users get when abusing painkillers.
Here is our list of 5 things pain killers can do to your body.

 Painkillers cause chemical changes to the brain and also kills brain cells. 

The most affected areas of the brain are those areas that deal with cognition, learning 

and memory. 

Painkiller use and abuse also can affect nerve cells. Additionally, based on the manner 

in which the drug is used, painkiller abuse can cause long-term heart damage and 

increase the likelihood of a heart attack.

 Other side effects in the short-term can include constipation or diarrhea, nausea, and vomiting.
 Muscle spasms may occur as well. 
People who are abusing prescription painkillers may start to experience more pain and side effects like headaches and muscle aches.

 Depression and anxiety may occur as the result of using painkillers, as can paranoia, confusion, disorientation, distorted perception of reality and feelings of anger or hostility.
 More serious side effects of opioids can include liver damage and brain damage.

 Your body’s ability to fight off infection weakens immediately upon taking opioids, even if you don’t get sick for months later. 
With no tried-and-true way to boost immune function, the best way to manage this side effect is to stop taking opioids.


Do you fancy a healthy skin? It could be yours without you having to spend a ton load of money to achieve it. Here are the five best practices for having a healthy skin:

1. Seek protection from the sun
Prolonged exposure to the sun can cause wrinkles, age spots and other skin 
problems. It can also increase the risk of skin cancer. You can minimize your exposure 
to the sun by using a broad-spectrum sunscreen with an SPF of at least 15.
Another way to minimize exposure to the sun is by avoiding the sun at the time of the
 day when the rays of the sun is at its peak. You should also make use of protective 
clothing such as tightly woven long-sleeved shirts, long pants and wide-brimmed hats.

2. Smoking should be avoided
Smoking contributes to wrinkling of your skin thereby causing you to look older. It 
also narrows the tiny blood vessels in the outermost layers of skin and decreases blood
 flow making the skin paler. This also depletes the skin of oxygen and nutrients that are
 important to skin health.
In addition, smoking also damages collagen and elastin (the fibres that give your skin 
strength and elasticity). It increases your risk of squamous cell skin cancer.

3. Treat your skin gently
You can take care of your skin by doing the following:
·        Limit bath time as long baths tend to remove oil from the skin. Hot baths should be avoided, instead warm baths are encouraged.

·        Strong soaps and detergents can strip oil from your skin, you should make use of mild cleansers instead.

·        Shaving cream, lotion or gel should be applied before shaving to protect and lubricate the skin. clean, sharp razor should be used in shaving.

·        Gently pat or wipe your skin dry with a towel after bathing, so that some moisture remains on the skin.

·        Use a moisturizer that fits your skin type if your skin is dry. Also consider a moisturizer that contains SPF for daily use.

4. Eat a healthy diet
Always ensure to eat plenty of fruits, vegetables, whole grains and lean proteins 
because a healthy diet can help you look and feel your best. Some study suggests that
 a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed 
or refined carbohydrates might promote younger looking skin. Also, drinking plenty
 of water helps keep your skin hydrated.

5. Manage stress

when stress is uncontrolled, it can make your skin more sensitive, trigger acne 
breakouts and other skin problems. To enhance a healthy skin and a healthy state of 
mind, you should take steps to manage your stress such as getting enough sleep,
 setting reasonable limits, scaling back your to-do list and making time to do the
 things you enjoy. 


Does what You eat affect learning. YES, it does!
Studies have shown that students learn better when they’re well nourished.
 Healthy dieting has been associated with higher grades, improved memory and 
alertness, faster information processing and improved health leading to better school 
attendance. on the other hand, unhealthy eating habits negatively affect learning.

  Again, while certain food type will help boost learning, certain others while hamper 
the learning ability of an individual.
 We all know that Junk and fast food negatively affect the brain’s synapses and several molecules related to learning and memory. 
Also, foods rich in trans and saturated fats adversely affect cognition, studies indicate.
 Too much calories can reduce the flexibility of synapses and make the cells more 
vulnerable to damage by causing the formation of free radicals.

On the other hand, diets such as spinach, orange juice and yeast, which are in
 rich folic acid are essential for brain function. 
Diets that are also rich in omega-3 fatty acids are also important in maintaining and 
boosting brain activities.

In addition to these, you must ensure that you reduce your intake of food containing 
sugar, artificial sweeteners, fried foods as well as packaged foods as they have the 
ability to affect your brain in one way or the other and by extension your learning 

Benefits of Ketineal Cream for Guys

Ketineal is not a cream only used by the ladies, Ketineal was created for everyone irrespective of gender.
As a guy, your skin also says a lot about you, because statistically, your face is the first thing someone notices after your hands.
So if you know you are a guy and you also care about your skin, continue reading, and I hope later you will enter the nearest pharmacy to you and ask them for a packet of Ketineal.

What is Ketineal?
Ketineal Cream is used for Inflammatory skin conditions, Fungal infections, Itching, Yeast infections of skin, Bacterial infections, Adjunctive therapy in hepatic coma, Preoperative preparation of the bowel and other conditions.

 Ketineal Cream may also be used for purposes not listed in this medication guide.

Ketineal Cream contains Clobetasol Propionate, Ketoconazole and Neomycin Sulphate as active ingredients.

Ketineal Cream works by preventing yeasts and fungi from reproducing; reducing certain immune responses to reduce redness and itching of the skin; increasing the fecal bile acid excretion;

•        Avoid contact with eyes
•        Do not use this medicine for diaper rash
•        do not take by mouth. Consult with your doctor before using this medicine on open wounds, dry, chapped, irritated, or sun-burned skin.
•        wash your hands before and after applying Ketineal Cream. Clean and dry the skin area to be treated.
•        do not wash the treated area after immediately applying Ketineal Cream. Also avoid the use of other products on the treated area unless directed by your doctor.
•        applying an excessive amount may result in pilling. Use a thinner layer or lesser quantity of medicine to avoid pilling.
•        avoid getting this medication in your eyes or nose or mouth.

Ketineal Cream - Drug Interactions
If you use other drugs or over the counter products at the same time, the effects of Ketineal Cream may change. This may increase your risk for side-effects or cause your drug not to work properly, prevent or manage drug interactions. 

10 Foods you must avoid when trying to lose weight.

Leaving the foods you love so much can be really difficult most especially when you are trying to lose weight. If you are someone that really loves food, at first it is almost similar to how you feel after a terrible breakup. But as times goes on, you start to get used to living without those food you love so much.
If you just started your weight plan or if you are already on one, just continue reading because it gets interesting. You are about to learn which of those foods you love so much you just have to breakup with to make your diet plan more effective.

1. French Fries and Potato Chips.
Whole potatoes are healthy and filling, but French fries and potato chips are not. They are very high in calories, and it's easy to eat way too many of them. Consuming French fries and potato chips has been linked to weight gain. French fries or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it's best to eat plain, boiled potatoes.

2. Sugary Drinks.
Sugar-sweetened beverages, like soda (minerals), are one of the unhealthiest foods on the planet.
They are strongly associated with weight gain and can have disastrous health effects when consumed in excess.
Even though sugary drinks contain a lot of calories, your brain doesn't register them like solid food.
Liquid sugar calories don't make you feel full, and you won't eat less food to compensate. Instead, you end up adding these calories on top of your normal intake.

3. Fruit Juices.
Most fruit juices you find at the supermarket have very little in common with whole fruit. Fruit juices are highly processed and loaded with sugar. In fact, they can contain just as much sugar and calories as soda, if not more. Also, fruit juice usually has no fiber and doesn't require chewing.
This means that a glass of orange juice won't have the same effects on fullness as an orange, making it easy to consume large quantities in a short amount of time.
Stay away from fruit juice and eat whole fruit instead.

4. Alcohol.
It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients, softens your resolve so you're more likely to overeat, and impairs your judgment, regardless of your weight loss goals. When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes your liver's top priority, and when your liver is in hardcore detox mode, it can't burn fat as efficiently.

5. Frozen Meals.
Freezer meals can be just as tempting as canned soup when you’re in a time crunch. However, they too are loaded with salt to preserve them. This causes you to eat more and your body retains excess water in an attempt to dilute the large volume of salt that you’re taking in. Neither one will get you closer to your weight loss goal so it’s best to avoid these convenience meals altogether.

6. Spaghetti and Pasta.
Pasta is great when it comes to energy, but because most of them are simple carbs they get processed by your body rather quickly, sending your blood sugar on that roller coaster ride that all dieters dread. You don’t have to avoid pasta completely, just limit it to the whole wheat varieties so you get all the nutrients with none of the sugar spikes.

7. Ketchup.
This one condiment seems harmless enough, but did you realize that it is extremely high in both sugar and salt? That makes ketchup double trouble when you’re trying to lose weight. Yes, it goes real well with French fries, but you shouldn’t be eating them very often if you’re trying to lose weight and get healthy anyway, right?
Certainly, you can’t eat perfect all the time but the better you eat overall, the more progress you’ll make toward your goal of losing weight and getting in shape. 

8. Grapes.
They are quick to eat, they're certainly healthy, but they also contain high amounts of sugar that may trigger cravings for other sweet products. Don’t avoid them altogether; combine them with proteins or add them to salads.

9. Low-Fat foods.
Consuming these may put you at risk of inadvertent binging, as they create the illusion that you're not consuming many calories. Manufacturers often replace natural elements with chemicals to make these foods "low fat".

10. White Rice.
Not only does white rice have fewer nutrients than brown rice, your body can process it so quickly it’s likely to send your blood sugar soaring. The result is an energy crash that is soon to come, followed by cravings to eat other not-so-healthy foods in an effort for your body to feel energetic again. Choose brown rice instead and enjoy more nutrients with fewer future cravings.