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Sport Despite Rheumatism and Arthrosis: These Types of Sport Help Against The Pain

Older people in particular are affected: rheumatism, arthrosis and arthritis lead to painful joints and restrict movement. Some sports can even contribute to healing.

What is what: The difference between rheumatism, arthrosis and arthritis

Rheumatoid arthritis is commonly referred to as “rheumatism”. Rather, rheumatism is the generic term for over 100 different diseases that are characterized by chronic pain in the musculoskeletal system. They mainly affect the bones, joints and spine as well as the associated muscles, tendons and ligaments.

According to the Rheumaakademie, rheumatoid arthritis is one of the most common inflammatory rheumatic diseases. The disease is caused by a malfunction in the immune system. This leads to chronic inflammation of the synovial membrane, which manifests itself in swelling, overheating and functional restrictions. If left untreated, this process leads to the destruction of cartilage and bone.

Osteoarthritis, on the other hand, is due to the wear and tear of the joints over the course of life. However, you can counteract this with the right diet.

Osteoarthritis: Which sports can you do?

Osteoarthritis patients often do not exercise due to severe pain. Under certain conditions, however, some sports are possible despite the illness. The Society for Orthopedic-Traumatological Sports Medicine (GOTS) recommends:
Cycling: Especially on the bike, the cyclic movement in a sitting position that relieves the strain on the lower extremities is particularly beneficial. A women’s bike or a low handlebar make it easier to get on and off.
Hiking with sticks
cross country skiing
water aerobics
In some sports you should already be practiced. This includes, for example, Nordic walking. The poles relieve the joints, but the steps are larger than with normal walking. This increases the effort. Experts speak of a higher impact. According to GOTS, sports with higher technical demands should also have been mastered before arthrosis develops, since learning with arthrosis is difficult or impossible. These include, above all, a restricted level of performance, these sports can certainly continue to be practiced. However, the experts recommend cushioned shoes, possibly walking aids or the use of a cart when playing golf. If you modify your sport, e.g. if you do without a pronounced trunk rotation in tennis, these sports can be very useful and also health-promoting according to GOTS.

Rheumatoid arthritis: which sports can you do?

For those affected by arthritis, the AOK recommends endurance training or strengthening exercises two to three times a week. According to the study, it has a positive effect on the heart and circulation. This is particularly important for rheumatism patients because they are at higher risk for

Swimming and water aerobics in lukewarm water
To go biking
Nordic walking
tai chi
yoga
training on devices
Sports that involve strong vibrations, poor posture and one-sided stress, such as tennis or soccer

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Nutrient Deficiency Despite Healthy Eating? With These Foods You Improve The Bioavailability of Your Body

How well does your body utilize vitamins and minerals from food and dietary supplements? To find out, it is important to know your own bioavailability.

What is bioavailability and how does it affect nutrient deficiencies?

One speaks of bioavailability when it comes to how well certain substances, including micronutrients such as vitamins and minerals, can be absorbed by the body. In other foods, vitamins and minerals are integrated into the respective cell structure. They are part of the so-called food matrix. Bioavailability refers to how easily substances are released in the body and in what quantities they can be absorbed, absorbed and used further.

In the form of dietary supplements, you can take vitamins, minerals and other substances in concentrated form to supplement your diet. The substances are usually not integrated into a matrix, but are present in an isolated form. The body thus has easier access to the supporting substances and can continue to use them directly because it no longer has to decode the matrix.

When dosed correctly, dietary supplements are no more unhealthy than the naturally occurring vitamins and minerals found in food. The chemical structures are identical. Therefore, the human organism cannot differentiate between the two. However, according to Verbraucherzentrale.de, the products are neither tested for effectiveness nor for safety by the manufacturers or official authorities and can be harmful to health in the event of an overdose, previous illness or in combination with medication.

Possible reasons why the bioavailability can be disturbed

There are certain factors and nutrients that can significantly affect bioavailability, making it difficult or impossible for the nutrients contained in a food to be utilized. These can interfere with the digestion of micro and macro nutrients
they compete for the same transport system,
change the chemical form of the nutrients contained in food,
which bind nutrients and make them unusable for the receptors in the small intestine.
In addition, the following factors influence bioavailability:
ingestion of alcohol
Physical activity, stress, illness
Previous operations of the gastrointestinal tract
The health of the intestinal flora
The additional intake of medication or dietary supplements
The duration of chewing food
The combination of foods
age and gender
Possible consequences of a nutrient deficiency with disturbed bioavailability: Iron deficiency can lead to general weakness, a weakened immune system and impaired brain function. Calcium deficiency manifests itself in the long term as osteoporosis. In adults, vitamin D deficiency leads to muscle weakness, a weakened immune system, weak bones and an increased risk of fractures and cancer. Children may experience stunted growth and weak bones. Common symptoms of vitamin B12 deficiency are enlargement of red blood cells, impairment of brain functions and increased homocysteine ​​levels, which can lead to various diseases.

Which substances inhibit bioavailability?

Bioavailability can deteriorate not only through the wrong food supplements, but also through food. Alcohol, coffee and vitamin B1 impair the absorption and utilization of vitamins. Another factor that can negatively affect bioavailability is the battle of two nutrients for the same absorption pathway, according to a study by the University of Chile. For example, copper and iron inhibit the absorption and processing of zinc.

Oxalic acid inhibits the absorption of iron, zinc, magnesium and calcium. It is found, for example, in spinach, chard, rhubarb, almonds and sweet potatoes. Tip: If you enjoy eating these foods, heat them up before eating to reduce the oxalic acid content.
Phytates are found in grains, legumes, seeds and nuts, which should actually be on the daily menu. Tip: By soaking, fermenting or sprouting you improve the bioavailability of these foods.
Protease inhibitors are found in legumes. They can significantly reduce the bioavailability of protein-rich foods by inhibiting the metabolism of protein-splitting enzymes.
Lectins are also considered disruptive. The substance can cause inflammation in the intestines. It is found, for example, in legumes, cashew nuts, peanuts, cereals and tomatoes.
Polyphenols are found, for example, in tannins (tannins), coffee, green or black tea. They can reduce bioavailability if consumed with a meal.
To avoid such reactions, you can pay attention to the ingredients on the packaging when buying food. If these substances are present, you may want to look for an alternative.

This improves the bioavailability

When choosing, preparing and assembling food, keep a few basic things in mind in order to be fully productive again and to fully exploit the nutrient potential of your healthy and varied diet.

Good combinations for optimal nutrient absorption would be:
Oatmeal with fruits, nuts and seeds
Cereals with orange juice or vegetables rich in vitamin C
Lentils or beans with parsley and paprika
Spinach with lemon or fruit
Some vitamins and minerals can influence each other and increase bioavailability: For example, calcium with vitamin D or iron with vitamin C. Legumes should always be cooked before consumption, as they are toxic when raw and can cause intestinal inflammation. Tip: You can also increase your bioavailability with sunshine vitamin D.

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Healthy Feet Despite Foot Deformities

Reasons for foot deformities

The feet ensure stability when standing, and cushion unevenness on the floor when walking and running. Consequently, feet are essential and their health should be taken care of. Therefore, find out now the reasons for foot deformations and useful tips to avoid foot problems.

When running, the load increases by two to five times the body weight, depending on the speed. If there are also hereditary malpositions or if the wrong shoes are worn, the feet can become deformed. Hallux valgus, splayfoot, flatfoot, or pes cavus should be mentioned here. These are not only visually noticeable but also damage foot health and general health.

Health consequences of foot deformity

So it is conceivable that an incorrect load or a disease of the feet has an impact on the overall well-being and posture. Instability or misalignment of the feet could be noticeable up to the neck. Problems with the back, hips, or knees are therefore often caused by problems with the feet. If you have foot problems, you shouldn’t just look at your feet. The entire body should be included in the therapy. In addition, note useful home remedies for tired feet.

What foot deformities are there?

There are different foot deformities. In the following, the most common foot deformities are presented in more detail with their characteristics. A foot deformity rarely comes alone. It often occurs in conjunction with one or more other deformities. In order to avoid foot malpositions, you should know the causes of the foot malposition.

Measures against foot problems

The foot is an impressive multifunctional organ that always performs at its best. Since we depend on our feet, we should treat them with care and pay attention to them. If you suffer from one of the foot deformities presented, you can consult medical professionals on how such a deformity can be treated. Because there are various therapy and treatment options for foot deformities.

Under certain circumstances, you can live with it quite normally without it bothering you. You should also think about what measures you can take to avoid foot problems. Because you can promote the health of your feet with the right measures and consequently avoid foot problems.

1) The right footwear for foot health

In addition to the genetic predisposition, the wrong footwear promotes the occurrence of painful crooked and misaligned feet and toes. Many people still buy the wrong size shoes, often a size or two too small. Consequently, note our tips for buying shoes. So that the choice does not negatively affect the feet. Even slippers that are worn often should fit well and be made of breathable and non-toxic material. When buying children’s shoes for the home, you should choose a soft and flexible sole.

2) Use insoles for deformed feet

Wearing supportive insoles can have little or no positive effect on the progression of an existing foot deformity. But it can provide temporary relief from foot discomfort. In most cases, no preventive measures are possible in the case of splayfoot with the consequences described above. Supportive insoles, padding for the toes, or special splints are often used. Also, note how you can treat blisters on your feet and relieve pain.

3) Surgical intervention against foot malpositions

A pronounced hallux valgus usually has to be operated on in order to restore the axis in the foot. Such or similar surgical interventions, including, for example, a correction of the foot axis, should only be carried out by an experienced surgeon. Depending on the extent of the deformation, each hallux valgus should be treated differently. A splint or physiotherapy can also help to alleviate foot problems. However, most foot deformities can be avoided by wearing proper and adequate footwear. Consequently, you should widen shoes that are too tight or stop wearing them.

4) Wearing barefoot shoes to protect against injury

If you want to avoid the risks, the solution is to wear so-called barefoot shoes. Because here the person feels the feeling of walking barefoot, at the same time the feet are protected. Tests by the Mitteldeutscher Rundfunk under medical supervision showed that the load is passed through the foot in an arc. This promotes the natural distribution of power in the foot through greater stress on the muscles. Also, read which home remedies help against corns.

5) Foot care and treatments for foot problems

Careful handling and supportive measures are particularly important in the case of foot deformities. Also comes the general importance of taking care of your feet. This way you can avoid further foot problems. Therefore, you should take the following measures for healthy and beautiful feet:

Footbath for foot problems

In addition to choosing the right shoe, regular care plays an important role in preventing foot problems. According to Monika Ferdinand, Chairwoman of the Federal Association of German Cosmeticians, a soothing foot bath can prevent foot problems. However, the water must not be too hot and the feet must not remain in the water for more than five minutes so that the skin does not become too soft. In addition, it ensures well-groomed feet in summer.

Callus treatment for foot problems

When removing the callus, you should not overdo it, otherwise, the callus will grow back twice. For example, a self-made peeling made of salt and oil is worthwhile to remove calluses from your feet.

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health

Pregnant Despite Period. Is the?

Pregnant despite the period. Is that possible? Don’t know if you can be pregnant even though you’re on your period? You’ll find the answer here!

Recognize pregnancy

Can you be pregnant even though you have your period? Many are familiar with the problem: You feel strange and have the typical symptoms of pregnancy, but you have your period as usual. Can you still be pregnant? In this article, you will find out the answer! You will also find out which natural contraceptive methods are available and what they are good for.

1) Symptoms of pregnancy

The most common symptom of pregnancy is missing a period. Other typical signs include nausea, cravings, constant tiredness, tightness in the breasts, abdominal pain, unusual cravings, increased urination, heavy discharge, and feminine intuition
If you’ve noticed some of these traits in yourself even though you’re having your period, as usual, consider the next few points.

2) Why don’t you usually have a period when you’re pregnant?

Ovulation occurs once a month. This means that an egg is on its way to the uterus to be fertilized. If the egg is not fertilized, it soon leaves the body mixed with blood through the uterus. That’s called a period. However, once the egg has been fertilized, you will no longer have your period because it does not need to be passed. Once you are pregnant, ovulation will no longer take place. So you can’t get your period when you’re pregnant.

3) Can I still bleed and be pregnant?

Yes, you can be pregnant even though you are bleeding. However, this is not menstrual bleeding, but either implantation bleeding or hormonal bleeding.

4) What should I do if I think I’m pregnant?

It is best to do a pregnancy test first. You can buy pregnancy tests, for example, from Rossmann, DM, or in the pharmacy. A test costs about 6 to 8 euros.
Pregnancy is only detected in the urine 14 days after fertilization. It is best to take the pregnancy test with morning urine. Otherwise, you should follow the package insert. Such tests are relatively safe and accurate. You should consider in advance whether you would like to have a friend with you to support you.

5) The test is positive, now what?

If the test is positive, you should not despair. The test may not have worked correctly and you may not actually be pregnant. You should make an appointment with the gynecologist immediately. He can tell you with certainty whether you are pregnant or not.

6) The test was negative but I still feel pregnant?

If you think you are pregnant despite a negative test, wait a few days and don’t worry. If you still have the symptoms by then, it may make sense to do another pregnancy test or go straight to the gynecologist. There may also be other health problems behind your symptoms.

7) I really am pregnant, what should I do now?

Stay calm. If you don’t want the child, there would be an option to abort it. However, you should think carefully about such a decision. Remember that for every problem there is a solution.

Remember not to despair. No matter what you choose, you will have people around you who will stand behind you and support you!

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Sport and Fitness in Summer Despite the Heat

When the temperatures rise in summer, many sports enthusiasts complain that they are no longer able to perform as well. There are various reasons for this. The following text will explain why this is and how you can continue to perform well even in the heat.

Heat puts a strain on the cardiovascular system and impairs physical performance. In order to still be efficient and to be able to do sports in summer, you should protect yourself with appropriate clothing in addition to acclimatization. It’s also important to stay hydrated and cool down regularly.

Why is heat such a problem?

Human body temperature must be kept within a certain narrow range. While a body temperature of 40°C can already be fatal, death occurs at the latest at 44°C because proteins and enzymes start debating at this temperature. The body must be able to defend itself against an increase in body temperature.

The higher the ambient temperature, the more difficult it becomes for the body to emit heat. For example, if a person sits in the sauna without doing any physical activity, their heart rate increases to up to 120 beats per minute, and their cardiac output increases by 75-100%.

In addition, your minute ventilation and oxygen uptake increase, which serves to keep the heart muscle supplied with oxygen while it is working. Sweat production and skin blood flow also increase, which means that less blood gets to the muscles that need the oxygen it contains the most. Instead, it flows back to the heart more or less unused. In order for the same amount of blood to reach the muscles, the heart has to beat much faster, which is why the heart rate is often higher during fitness in summer.

Good acclimatization with fitness in summer

Acclimatization means that the body adapts to high temperatures when exposed to them for a long time. The first adjustments appear after just a few days. However, full acclimatization takes 10-14 days. Adaptation lasts 2-3 weeks after returning to colder environments. 60 minutes of heat training daily is recommended for competitive athletes who need faster acclimatization. Basically, you get used to sport in summer by doing sport in the heat.

It is also possible to get used to the heat in colder environments. The first option is to take a 40-45 minute soak in 40-44°C hot water right after your workout. Alternatively, a visit to the sauna directly after training is also possible.

As a result of acclimatization, the number of sweat increases, which can lower body temperature. As a result, blood flow to the skin can be reduced and more blood is available for the rest of the body’s circulation, which is why the heart rate drops at the same level of exertion. In addition, the body starts to sweat earlier and the sweat distribution is more even.

Adapted behavior during sports in summer

When it comes to behavior, sun protection is one of the most important points. Depending on the weather, it can make sense to wear light-colored clothing for a long time in order to reduce the absorption of radiant heat as much as possible.

Sunglasses, sunscreen, and wearing a hat are also recommended. This not only protects against sunburn. Sunburn not only damages the skin because the affected skin shows reduced sweat rates for 21 days after the sunburn. This also affects performance.

In addition, when exercising in summer, it is very important to balance the fluid and electrolyte balance. Even a loss of fluid of 1% of body mass leads to a rise in body temperature of 0.2°C.

If you are fitness in summer, you should reduce the duration and intensity of exercise depending on the temperature, humidity, and heat radiation. It is also advisable to do the training in the cooler morning hours or evening hours. Getting enough sleep is also important.

According to one study, a 30-minute cool-down in a 23-24°C bath, up to about 20 minutes before takeoff, improves performance in the heat. The same applies to regularly spray the face with water during exercise.

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Healthy Feet Despite Foot Deformities

The feet ensure stability when standing, and cushion unevenness on the floor when walking and running. Consequently, feet are essential and their health should be taken care of. Therefore, find out now the reasons for foot deformations and useful tips to avoid foot problems.

When running, the load increases by two to five times the body weight, depending on the speed. If there are also hereditary malpositions or if the wrong shoes are worn, the feet can become deformed. Hallux valgus, splayfoot, flatfoot, or pes cavus should be mentioned here. These are not only visually noticeable but also damage foot health and general health.

Health consequences of foot deformity

So it is conceivable that an incorrect load or a disease of the feet has an impact on the overall well-being and posture. Instability or misalignment of the feet could be noticeable up to the neck. Problems with the back, hips, or knees are therefore often caused by problems with the feet. If you have foot problems, you shouldn’t just look at your feet. The entire body should be included in the therapy. In addition, note useful home remedies for tired feet.

What foot deformities are there?

There are different foot deformities. In the following, the most common foot deformities are presented in more detail with their characteristics. A foot deformity rarely comes alone. It often occurs in conjunction with one or more other deformities. In order to avoid foot malpositions, you should know the causes of the foot malposition.

Measures against foot problems

The foot is an impressive multifunctional organ that always performs at its best. Since we depend on our feet, we should treat them with care and pay attention to them. If you suffer from one of the foot deformities presented, you can consult medical professionals on how such a deformity can be treated. Because there are various therapy and treatment options for foot deformities. Under certain circumstances, you can live with it quite normally without it bothering you. You should also think about what measures you can take to avoid foot problems. Because you can promote the health of your feet with the right measures and consequently avoid foot problems.

1) The right footwear for foot health

In addition to the genetic predisposition, the wrong footwear promotes the occurrence of painful crooked and misaligned feet and toes. Many people still buy the wrong size shoes, often a size or two too small. Consequently, note our tips for buying shoes. So that the choice does not negatively affect the feet. Even slippers that are worn often should fit well and be made of breathable and non-toxic material. When buying children’s shoes for the home, you should choose a soft and flexible sole.

2) Use insoles for deformed feet

Wearing supportive insoles can have little or no positive effect on the progression of an existing foot deformity. But it can provide temporary relief from foot discomfort. In most cases, no preventive measures are possible in the case of splayfoot with the consequences described above. Supportive insoles, padding for the toes, or special splints are often used. Also, note how you can treat blisters on your feet and relieve pain.

3) Surgical intervention against foot malpositions

A pronounced hallux valgus usually has to be operated on in order to restore the axis in the foot. Such or similar surgical interventions, including, for example, a correction of the foot axis, should only be carried out by an experienced surgeon. Depending on the extent of the deformation, each hallux valgus should be treated differently. A splint or physiotherapy can also help to alleviate foot problems. However, most foot deformities can be avoided by wearing proper and adequate footwear. Consequently, you should widen shoes that are too tight or stop wearing them.

4) Wearing barefoot shoes to protect against injury

If you want to avoid the risks, the solution is to wear so-called barefoot shoes. Because here the person feels the feeling of walking barefoot, at the same time the feet are protected. Tests by the Mitteldeutscher Rundfunk under medical supervision showed that the load is passed through the foot in an arc. This promotes the natural distribution of power in the foot through greater stress on the muscles. Also, read which home remedies help against corns.

5) Foot care and treatments for foot problems

Careful handling and supportive measures are particularly important in the case of foot deformities. Also comes the general importance of taking care of your feet. This way you can avoid further foot problems. Therefore, you should take the following measures for healthy and beautiful feet:

Footbath for foot problems

In addition to choosing the right shoe, regular care plays an important role in preventing foot problems. According to Monika Ferdinand, Chairwoman of the Federal Association of German Cosmeticians, a soothing foot bath can prevent foot problems. However, the water must not be too hot and the feet must not remain in the water for more than five minutes so that the skin does not become too soft. In addition, it ensures well-groomed feet in summer.

Callus treatment for foot problems

When removing the callus, you should not overdo it, otherwise, the callus will grow back twice. For example, a self-made peeling made of salt and oil is worthwhile to remove calluses from your feet.

Measures against athlete’s foot complaints

The occurrence of an athlete’s foot is also one of the numerous foot complaints. This is announced by scaly or cracked skin. Then you can either resort to home remedies for the athlete’s foot or consult a medical specialist. Especially if the fungus doesn’t go away, you should seek help. The specialist staff then usually prescribes an antifungal cream. Then apply it for a sufficiently long time, otherwise, it could come back. If the nails turn yellow or become hard, this is often an indication of nail fungus. Then treatment with special nail polish to kill the fungus is a commonly used method. In more severe cases, prescription tablets are used. Likewise, sweaty feet cause an unpleasant odor and possibly lead to fungal infections.

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