Eye care and a medical Aid in course!

Eyes care is as important as skin or hair care, as it acts as a key hole to the outer world and let use move in many directions, we want. More than just making us able to see world, it can also be used to expression certain emotion or thought in across fathomable distance. So it is essential to take care of eyes to keep it healthy and gleaming intact. There are some common complications like infections, irritation, eye muscle fatigue; foreign particle intrusion and most common effects of sun exposure can really put eye health in questions.

Some tips: though it would be better of you get a routine check up for eye care and ask your Ophthalmologist for the proper eye care, but following easy tips would help you in course of maintaining optical health.

Diet Change: just make sure you include leafy vegetable, oily fish, eggs nuts bean, and citrus food can add nutritional contain such as omega-3 fatty acids, lutein, zinc, and vitamins C and E that also helps in age-related vision problems in long run. Serious disease like diabetes could also weaken vision and following diet that help you dealing with diabetes is a wise decision.

Quit smoking: Apparently nicotine substance that initially work as soothing nerve system and breaking some bonds also cause optic nerve damage and muscular degeneration. So not it is time to quit smoking.

Sunglasses: The over or constant exposure from sun’s UV rays can cause some a cataract and wearing a sunglasses would be appropriate. And even when you’re wearing contact lenses cause it provides protection from UV rays but also don’t cause muscle contraption which leads to irritation.

Safety precautions: Do wear safety glassing while performing any hazardous conditions. As no one likes want dirt or any particles such as spark while doing metal work, dirt or insect while driving or riding, or ice particle in you r eyes while playing ice-hockey.

While working on Computer Screen: this is the most common reason why most people have eye complications and hence it is better to either limit computer time or sit in better position, that would also keep you off from back problems.

Medic help: There are many medic solutions that can be used in course of eye. And out of many medications Bimatoprost is most suggested as it is used for curing increased pressure in eyes by rapidly draining excess fluid and open angle-glaucoma. Though it can be used even to increase length of eyelashes.

It is advised to opt for a checkup as if you are experiencing particular eye irritation or even any minor intensity of optic complication. And despite Bimatoprost being a safe eye drop to use, it is still suggested to ask doctor before its use, to eliminate side-effect possibility.

Glaucoma: Treatment!

Glaucoma is referred to the conditions where one experience intense pressure around optic nerves of our eyes, which cause damage and is potent to cause permanent loss of vision, if not treated well. In other conditions, if you experience any level of pressure without any damage then it is referred as Hypertension. It could also considers as early signs of Glaucoma. Usually it is treated with simple eye drops  or oral medication, depending upon situations.
Bimatoprost, been proven to the best option to control and cure glaucoma and/or hypertensions. It helps to facilitate drainage of excess liquid, which put pressure on your optic nerves that cause severe damage. It is easily available in eye drop bottle form with added preservative and even available in single-doses without any preservatives.
It is indeed prescribed kind of medicine, since condition of glaucoma or hypertension need to be examined properly, by physician or doctors. It will be helpful to determine how many drops of Bimatoprost or other useful medicine will be needed.

How to Use it!
Wash your hands and face thoroughly, just assure you’ve removed all the dirt and make-up content.
If you are using contact-lenses, remove then. You can reuse it after 15 to 20 min to get back to visual.
Rest your head back and using your index finger, pull the lower eyelid down to form a pouch. Carefully drop the medicine into the pouch where there are roots of your eyelash is and drop a drop, apply some gentle pressure around eyelids to spread all over. Then gently close your eyes. Remove excess medicine around your eye with a clean it up with dry tissue.

In case of doubt if any contamination or germ infestations, be careful with the tip of the applicator to touch any surface, so be it your eyes.

Take interval of 5 minute between two drops, or even if you have other medicine you put in your eyes. Or if doctors suggested multiple drops, 5 min interval is enough.
Follow the schedule properly, to get proper result out of it. And just in case you misses any doses, you can skip to next scheduled doses and avoid overuses.
Feel free to ask your chemist and pharmacist about how to use and other precaution.
Keep gentle wet wipe or wipes damped in water close at hand distance, just in case excess thing drop being poured.

At any point of time you feel confused about how to use it, the eye-drop bottle comes with instruction leaflet, make the best use of it. Or better ask your doctor about it.

Some Possible Complications:
Don’t know if you consider it as a complication or not, but some time eye drops like  Bimatoprost is also prescribed to grow your eyelash longer and thicker, which somehow makes it positive too, at least for some individuals. But other complications like irritation or redness, changed iris color which seems permanent in most cases, light sensitivity issues like exposure from sun and in some cases chronic headaches are the various complications that have been sighted. In such cases, visit or consult the effects to your doctor. It could be pre-sign of some possible allergy.

Safe ways to stop hair fall!

Hair loss is the second most hated health alignments after aging effects would arise! Admitted or not but we all are obsessed with our hairs and women are not the only to blame for that. Healthy hairs and the way one maintain hairs have became a personality trait over course of time. And because hairs are so important hair loss would definitely it would put any one in the panic mode when they start noticing the hair. It like flashback of hell we causes to out hairs in order to look stylish and apart and now you wish you would have done something then to stop it or causing it at first place.

Indeed there are many dermatological solutions that can prevent your recurring hair at cost of something. But there are also some of ways you can pause such conditioning happening. Though following tips works, but in case if you are already on treatment course then it would better of you consult with dermatologist before trying it.

Coconut oil: one of the most used product, even for maintaining skin health and it is base agent for every hair care product or therapy course. Just a regular coconut oil massage would help strengthen hair roots and propel growth to the tip. It basically works by helping maintaining moisture content that protects the hair shaft from any impurities that may cause hair damage. Plus massage is soothing always, that relives most tensions.

Gooseberry: One of the potent element natures has to offer to us that work by completing nutritional need that could be reason behind hair fall. Gooseberry is vitamin C rich and also high in antioxidants that help solve skin related hair roots, while being ideal for digestion. Besides its dietary consumptions, it could be applied onto the scalp just make a small mixture by crushing Gooseberry or using its powder. The crushed Gooseberry juice could be added to 2 teaspoons of freshly squeezed lemon and just mix it well and apply to the scalp and leave it to dry; then rinse using warm water.

Right diet: Much like any other health aliment tuned up diet can also help you getting over such complications and also promotes healthy hair growth. Some of the proteins options are very important nutrients and they even help new hair grow, in place of the old ones. And hence it is wise to foods like beans, cheese, milk, nuts, grains, and fish, chicken should be included in your daily diet. And it would be ever wiser if you ask dermatologists to suggest a diet, if you are in treatments.

Medic help: not all medication would cause side effect and there are some medications like generic Finpecia that can help you stop hair fall. One of the common factors that cause hair falls is hormonal misbalance, particularly of testosterone in excess which is not completely a man hormone. And doctor’s suggests you to buy generic Finpecia as it helps you to manage restore hormonal balance. But wait, before you also buy generic Finpecia online, first it is essential consult about suitability to your condition and right doses.

Other Tips: it is better to cut down smoking, alcohol or any other substance abuse as it cause hormonal balance, right session for exercise as more then 45min can cause rapid hair loss, give your hair occasional massage, don’t wash hair with hot water, review hair products you’ve been using. But first consult with a dermatologist to know what reason is causing and what to do.

Control Your Breathing Naturally

Asthma is severe inflammatory disorder that affects the passage of the air from the nasal area and mouth to lungs and vice versa. A person suffering from asthma finds it difficult in breathing in the outside air. This inability of breathing the air leads to suffocation and congestion. The airways of the people suffering from asthma swells and the muscles tighten, and this stops the air from entering the lungs. This is disease with no permanent cure and can happen to people in all age group. Right from a 2 years old kid to the 60 years old man, all age group people can be affected by this disease.

 Causes of asthma:

The causes of asthma can be both, external and internal factors. The external factors include polluted environment, allergies, smoking and consuming tobacco, lack of exercise and leading a sedentary life. Depression, stress, anxiety too play a major role in being diagnosed with asthma. Consuming food like fish, soy, eggs and peanuts too trigger the respiratory system. By the internal factors I meant, one can be a victim of asthma if they have a family background of asthma. That is, maybe the genetics is playing its role.

Symptoms of Asthma

  • Difficulty in breathing
  • Frequent cold and cough
  • Congested chest
  • Whistling sound while breathing
  • Feeling tired easily while doing a physical activity

 Remedies to control Asthma naturally

Note down the asthma triggers

The most important thing to do to avoid the asthma attack is to realize what triggered you to have an attack. I am sure many of us don’t know what causes us the attack. Also, I am sure most of us are wondering the need to track down the triggers. Tracking down the reasons for your asthma attack will keep you aware of what puts you in pain and you will avoid getting into the attacking situation again. What all to track? Keeping a note of the place of occurrence, activity engaged in, climate you were in, things that could have been triggering etc.

Ginger

Out all the medicinal qualities in ginger, it has the ability to control asthma too. The components like gingerols, zingerones and shogoals have a anti-inflammatory effects and brings down the symptoms of asthma. Not only does ginger bring down the symptoms of asthma, but it also cleans the lungs and the respiratory tracts. Mix well one tablespoon of ginger juice, one tablespoon of honey and two tablespoon of fenugreek seeds. Soak the mixture overnight and drink it early night to detox the lungs and the respiratory system.

Honey

If you are hunting for a remedy to bring down the symptoms of asthma, honey is one of the best remedies. The breathing problem faced during the asthma attacks due to the congestion and mucus formation can be brought under control with the help of honey. Honey soothes the mucus formed in the airways and gives relief to the cough related asthma. Drinking two teaspoons of honey mixed in warm water will ease the air tracts and clean the congestion. You would be surprised to know that inhaling the aroma of the honey too helps in relieving.

Garlic

Garlic has been putting us in shock since ancient times with its amazing medical treatment properties. Garlic not only helps us in controlling asthma but it also acts as a cure to various diseases like arthritis, cold and flu, digestion problem, insomnia, ulcer etc. The components like allin, phosphorous, allicin, chromium, amino acids and sulfur make garlic to the most effective anti-fungal and antibiotic. In fact, using garlic as a treatment to asthma at the initial stage of asthma can help you in getting rid of it rather than keeping it in control.

NOTE: Asthma is not only about what food and medicine you eat. There are many other factors that trigger the attack of asthma, of which you need to be aware. It is important to stay away from the areas that are polluted and are filled with smoke of nicotine. Such environment can deteriorate your condition.

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Vitamins and Minerals for an Acne-free Skin

Pimple is the layman’s term, while in the scientific world it is called Acne Vulgaris. Acne is a skin disease which involves oil glands at the base of the hair follicles. In majority cases it occurs during puberty when the sebaceous glands start working. Acne is not a threat to life but it leaves scares on the skin and makes the person feel belittle about themselves. If explained in easy terms, pimples are the accumulation of dirt and oil in the pores. These pimples block the pores and do not allow the skin to breathe and clear itself.

Causes of Acne

The reason of acne is not one. There are many possibilities to why you have been suffering from acne. But I can surely list down some of the major and common reasons that cause acne to the skin.

  • Lifestyle: Lifestyle plays a very important role in your skin health. Having an unhealthy lifestyle not only affects the internal organs but it also the largest organ of the body, skin. Unhealthy lifestyle includes, consuming fried food, drinking less water, not washing the face before going to bed, avoiding healthy eating habits and no physical activities.
  • Internal factors: We are all aware of what internal factors mean. It can either be genes that are playing its villainous role or it can be your hormones. You will have a skin prone to acne if your parents and grandparents had the history of skin related problems. Now for the hormonal issues, this can be solved only by a gynecologist.

Vitamins and Minerals essential for getting rid of the Acne:

Vitamin E

The main objective of Vitamin E is to end the clogged pores and defend skin cells. Vitamin E is the most recommended remedy to have a healthy and beautiful skin. We can always opt for the supplements that contain Vitamin E from the medical stores to increase the consumption of Vitamin E. But there are many natural forms of vitamin E which you can relish anytime. Some good sources of vitamin E are Almonds, Avocado, Spinach, Sunflower seeds and Sweet Potatoes.

Vitamin A

Vitamin A is known for rejuvenating the skin and making it look healthier and younger. Vitamin A exfoliates the top layer of the skin and increases the turnover by promoting the cells to mature. Vitamin A too have many supplementary sources available in the medical stores, but we many natural forms too which helps the skin feel healthy. Some natural sources of vitamin A are, Carrots, Dark leafy vegetables, dried apricots, Sweet potatoes, Tuba fish and iceberg lettuce.

Zinc

Zinc is a must to have a healthy and beautiful skin. Zinc has the ability to metabolize omega-3 fatty acids which has proven to be beneficial to the people with stubborn acne. Zinc acts as an antioxidant and anti-inflammatory substance which fights bacteria causing acne. The natural form of zinc is found in food like, Spinach, pumpkin, chocolates, beans, pork, chicken, mushroom and nuts.

NOTE: Even though there are many supplements that provide high amount of vitamins and minerals, it is always recommended to consume the natural form of these vitamins and minerals.

 

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Natural Treatments for Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) – also called Spastic Colon– refers to a common bowel disorder characterized by abdominal pain and cramping, intestinal gas and bloating, as well as changes in bowel movements without a known reason. Diarrhea or constipation are primary symptoms – in some cases, these symptoms alternate, while in others one is more dominate.

The causes of IBS are not well understood but are likely multiple, including biological, social and psychological factors. Stress and Infection are the most common triggers.

Living with Irritable Bowel Syndrome can get, well, ‘irritating’. It may get embarrassing and uncomfortable when you struggle for a prolonged time, Consider these natural ways to get some relief:

Eat Yogurt
Diarrhea drains away the good bacteria that help against harmful bacteria. In the case of IBS, It is recommended to eat plenty of yogurt with active bacteria on an empty stomach as it will act as a soothing agent to your gut.

Cumin, Fennel & Thyme
Take 1 tablespoon of each- cumin, fennel, and thyme and boil it in a glass of water. Drink this concoction daily and it works wonders.

Drink Tea
Drink a cup or two of peppermint tea. It will relax your intestine, reduce spasms and relieve gas pain. Make sure your tea contains real peppermint and not just then flavoring.

Avoid artificial sweeteners
Gums and candies often contain artificial sweeteners which are laxative in nature and difficult to digest.

Avoid Caffeine
Caffeine in coffee and fizzy drinks irritate your intestine and worsens IBS, therefore, it should be avoided.

Fiber
Eating sufficient amounts of fiber may alleviate constipation, improve diarrhea, and prevent muscle spasms. Good sources are beans, oatmeal, and some fruits, such as apples, strawberries, and grapefruit.

Ginger
Ginger is helpful for a wide variety of gastrointestinal ailments ranging from simple indigestion to severe IBS-induced severe nausea and cramps. Chew a tiny piece of ginger before and after every meal to encourage relief from nausea and other digestive distress. Unsweetened Ginger Tea is also helpful in some cases.

Eat Small Meals
Changing diet obviously plays an important role in controlling IBS but this habit is worth giving a try. Eating smaller meals helps your stomach handle meal load better, so it ensures better digestion and less chance of overstimulating the digestive system.

Chamomile Tea
Chamomile has anti-spasmodic, anti-inflammatory, anti-peptic, antibacterial, antifungal, and sedative properties. Chamomile tea has a calming effect on the muscle tissues and also acts as an effective remedy for gastrointestinal spasms.

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Ten Ways to Chill Out and Not Stress Out

Stress Management is essential for your progress in the workplace, but we put it on the back burner more often than not. Even though you can’t often physically view stress it’s there and some days work makes you feel extra anxious. Some days you want to rip your hair out because of deadlines, presentations and potential raises. Here are some healthy habits that will her you calm you throughout those stressful times.

Take a Deep Breath
If you’re feeling overwhelmed and feel the need to clear your head, a few deep breaths will restore balance. Simply Inhale and Exhale. It will activate your body’s natural relaxation response and boost your energy as well as mood.

Listen to Music
Mornings can be crazy but a feel-good playlist can lift your spirit and make your work commute so much better.

Stretch at your desk
Sitting at a desk for hours on end can cause unnecessary tension in your neck, shoulders, and mind even. Take a few minutes to stretch at your desk several times throughout your working hours to relieve your body of the stress.

Take teatime breaks
Instead of slouching in your chair with a cup of coffee or tea while in front of the computer screen, take some time out grab your cup and take time drinking it in solitude.

Eat Right
Proper diet will make you better prepared to take on whatever challenge you have to face at work. Make sure your diet consists of a healthy dose of omega-3 fatty acids, whole foods, fruits, and vegetables.

Sleep Well
Work stress will get magnified if you are sleep-deprived. Aim for eight hours of sleep every night as it will help you solve problems with a clear mind and boost your intelligence even.

Learn to say “No”
Don’t self-imposed stress by seeking other people’s approval by becoming a “Yes Man” Don’t feel obligated to say yes to everything and everyone. Overcommitting and overworking never ends well.

Negotiate Priorities
It is important that you understand your role in your company, and strategize your personal goals accordingly. Prioritize your to-do list as best aligned with your company and your goals.

Social Time
Avoid getting swamped in work and only work. Hang out with your friends or just talk to a friend on call even if it’s a quick call. Make a habit of reaching out to your friends.

Schedule Destressing activities

Take time out to get creative, go for a walk or a movie, get a massage or clean your cupboard or anything that makes you feel instantly happier. Some people even recommend disengaging from work by keeping cell off on weekends.

It’s impossible to eliminate stress from the workplace but you can neutralize the stress by instilling a few distressing habits and unwinding every once in a while. It’s never late to start making your work life better.

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Health Benefits of Coconut Water

Coconut water is famously consumed during summers to bring down the heat building up in the body due to the fireball. Kids and immature crave for ice creams and colas but our parents insist us to drink coconut water as ice creams and cola are simply a temporary cooler, whereas coconut water works right to your body system. But, I think we should be taking the benefits of this beverage in all season. Even though the sun is not dancing furiously right above our head during other seasons, coconut water should be consumed for its other medicinal factors.

Why is coconut water so good for health? Well, this water is full of nourishment required to walk on the healthy path.

One cup of coconut water contains 46 calories and,

  • Carbs:9 grams.
  • Fiber:3 grams.
  • Protein:2 grams.
  • Vitamin C:10% of the RDI.
  • Magnesium:15% of the RDI.
  • Manganese:17% of the RDI.
  • Potassium:17% of the RDI.
  • Sodium:11% of the RDI.
  • Calcium:6% of the RDI.

This article is all about convincing the reader to turn towards coconut water even during winters and monsoon. And, below are the benefits of quenching your thirst with this tasty yet healthy beverage.

Strengthens immune system

Drinking coconut water improves your immune system. It has the capability of fighting bacteria that causes infection to the urinary tracts and causes gum disease. Coconut water does not allow viruses that lead to cough, sinus and other disorders enter your body. 

Lowers blood pressure

Coconut water is rich in potassium, magnesium and vitamin C. These components help in lowering blood pressure. The potassium content in coconut water majorly works in reducing the risk of being hit by blood pressure problems.

Keeps you hydrated

Yes, we have water and other fruits to keep ourselves hydrated, then why should we go for coconut water? Firstly, it is a beverage which is delicious yet healthy. Secondly, drinking coconut water will not only hydrate your body but it will also provide you with other nutrients that work in boosting energy and curing skin problems.

Improvement in digestion

Coconut water is a high source of fiber. I hope you all know that fiber plays an important role in digestion. We obtain fiber from various other fruits and vegetables too, yet we fail to take in the required amount of fiber. And, drinking coconut water daily will eliminate this issue.

Healthy skin

As I mentioned above, coconut water is a great source of keeping the body hydrated. Skin being the largest organ of our body, lack of water affects more to your skin than any other organ. Hence, drinking coconut water daily will hydrate your body and leave your skin younger looking.

Stay Away From Fibroids

Uterine fibroids are non-cancerous tumors and are also called as uterine myomas, leiomyomas and fibromas. It is the growth of non-cancerous tumors in the female productive organ, uterus. The causes for this growth in the uterus are still unknown. But the statistics say that around 20 to 50 percent of ladies in their age of childbirth suffer from fibroids. In which not even the half of the percent is diagnosed. Fibroids usually remain undiagnosed due to lack of symptoms and the size of the tumor. The fibroid needs to be big enough to be detected easily.

Symptoms of Fibroids:

The symptoms of the fibroids depend on the location where your tumor occurs, its size and the number of tumors you have. Also, most women do not feel any symptoms but, 1 out of 3 women do notice the symptoms of fibroids.

  • Heavy bleeding during periods that involves blood clots
  • Pain in the pelvis and the lower back
  • Pain during intercourse
  • Increased menstrual cramping and urination

It is always better to prevent something than to attracting it and later treating the problem. Yes, fibroids too can be prevented if the ladies strive to follow a specific lifestyle. What kind of a lifestyle? We shall be talking about the prevention tips to avoid fibroids from growing in your uterus.

Exercise

Fibroids are an abnormal growth of tumor in the female reproductive organ. Just like any tumor, it needs to be cured through surgeries. Well, you can avoid these surgeries and prevent yourself from being affected by fibroids if you exercise daily. Studies have said that ladies who workout are less likely to be affected by fibroids. Also, the ladies who workout for 7 hours a week have less chances of suffering from fibroids as compared to the ones who work out for 2 to 3 hours a week. It must be difficult for most ladies to work out for 7 to 8 hours a week, hence believing that “something is better than nothing”, light exercise is always better than no exercise.

Know about fibroids

Knowing about fibroids is very important. Every lady should be aware of this thing called fibroids because it happens to the most of the female population. The risk of suffering from fibroids increases as a girl ages. She should be utmost careful during her 30s and menopause. Also, women who got their first periods before the age of 14 are at the higher probability of attracting fibroids. Hence, having the required knowledge about fibroids will have you alerted with and reduce the chances of fibroids.

Manage the weight

Statistics states that amongst all the cases of fibroids, the majority of them when overweight and obese. Keeping a check on your weight can protect you from fibroids. This is due to the higher level of estrogen in the obese ladies. Overweight here means, exceeding the normal range of BMI. It is advised to examine your BMI every third month, this will help you in keeping a track on your weight and will also convince you to own a fit body.

Pro Tip: Consuming green tea, green veggies and vitamin D rich food safeguards you from being hit by this non-cancerous tumor.

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Keep Your Knee Pain on Check

Knee pain can have various reasons, it can due to some injury, age or other medical issue. It is a common complain heard by both young and the olds. It usually occurs due to constant wear and tear of the knee joint. There is no such specific area where knee pain usually hits, the location of the knee pain can be anywhere in and around knee. The pain can be mild or it can as severe as it convinces the person to cry on the top of the voice.

Pain in the knee can be due to wear and tear of the knee or can be caused due to weakened bone structure. Other reasons for knee pain can be injuries, fractures, ligament fracture, dislocation of the knee joint, meniscus injuries, stiffness due to arthritis, lupus etc.

Symptoms of Knee pain

  • Noticeable swelling
  • Stiffness in the knee
  • Redness
  • Numbness in the affect area or leg
  • Difficulty in walking and standing

Taking proper care of the knee, or maybe leg at a whole, strengthens the leg and keeps away such pain even after injuries. But, it needs much perseverance and dedication to kick out the pain. Below are some tips that will help you in getting rid of the knee pain.

Exercise

Exercising is not only useful in maintaining a fit body or losing weight but it also helps in getting rid of the knee pain. How? Sedentary life is one important reason our generation encounters some or the other health related issue. Saying goodbye to the restful life will automatically improve your health in a visible amount. Low friction and movement of joints often lead to ache in the knee, hence exercising will reduce the knee pain.

Ice pack

Applying ice packs to the affected area is the easiest and the quickest way to reduce the pain felt in knee. The ice constricts blood vessels and stops the blood flow to the affected area. Low flow of blood reduces the swelling and hence reduces the pain too.

Wrapping 4-5 ice cubes in a thin towel and placing it on the swelling, or on the painful areas for 15 to 20 minutes can relieve you from aches and swelling.

Ginger

Whether you have a throat infection, muscle cramps or knee pain, ginger is a go to option for your aches. Yes, ginger works wonders for your knee pain irrespective of the reason, i.e., the knee pain could be due to injury, old age, fracture etc, ginger has the anti-inflammatory properties which easies down the pain. How to consume ginger for the ache? Drinking hot ginger tea not only reduces throat infection but it also cures the pain felt in the lower back and knee.

Quit exercises that stresses your knee

Indeed exercise is necessary for healthy joints. As I already mentioned above, sedentary is one cause of knee joint pains, it also means that exercising will reduce the possibilities of knee pain. But, exercises that put a lot of strain onto your knee can be dangerous to your knee life. It might aggravate the cause and make the problem and the pain chronic. To avoid aggravating the problem, try not putting too much pressure on the knee.

NOTE: Do not deny visiting a doctor. Taking a doctor’s opinion is always better to avoid something big in the future. The tips given above are extra care to be taken if you wish to have a healthy knee.