Why Are Your Legs Aching?

Everyone may suffer from leg pain at one time. Though it seems trivial, leg pain may indicate various problems. The leg is composed of many tissues: muscle, skin, bones, joints tendons, ligaments, blood vessels and nerves. If any part of it goes wrong, it will alert you by aching. Besides, some diseases affecting the whole human body may also cause pain in the legs. Here are some possible reasons for leg pain.

Muscle Cramps

Muscle cramps are the sudden and involuntary contractions of muscles. When a muscle cramps, it contracts forcefully and does not relax, leading to a sensation of pain, tightness, or discomfort in the affected area. Leg cramps often happen in the calf, and bring sharp pain. Cramps are often caused by dehydration, muscle fatigue, or electrolyte imbalances. So it is crucial to stay hydrated and have rest when doing strenuous exercise.

Muscle Strain and Sprain

Muscle strain happens when the muscle fibers are stretched or torn. A sprain happens when the ligaments are stretched or torn. Ligaments are tough bands of tissue that connect bones to each other at joints. Muscle strain and sprain can lead to pain, swelling and limited range of motion in the affected area. It usually results from excessive physical activity or improper use of muscles. Treatment for them involves rest, ice, compression, and elevation (RICE), along with gentle stretching and strengthening exercises.

Shin splints

Shin splints happen when muscles and tissues around your shinbone get inflamed, making the inner edge of the bone hurt. This condition, known as medial tibial stress syndrome, is common among athletes and individuals who run a lot. Flat feet and wrong shoes can also lead to it. Physical therapy, stretching and strengthening exercises, orthotics, and proper footwear can help alleviate address shin splints.

Stress fractures

Stress fractures occur when muscles become fatigued and are unable to absorb excess shock. This will pose too much stress on the bones and make tiny cracks on them. They are typically caused by repetitive stress and overuse. The lack of calcium, improper footwear and previous injuries will also increase the risk. Long and enough rest are essential for the bones to repair themslves. No strenuous exercise should be done before the cracks are cmpletely healed.

Tendinitis

Tendinitis refers to the inflammation of tendons. Tendons are the flexible tissue that connect muscles to bones. It is a wear-and-tear injury that can affect various areas and cause great pain. As with muscle strain and sprain, the best way to treat it is the RICE method. In some cases, more advanced treatments such as corticosteroid injections or surgery may be necessary.

Peripheral Artery Disease (PAD)

Peripheral Artery Disease (PAD) is a common circulatory problem in which narrowed arteries reduce blood flow to the limbs, most commonly the legs. This condition is usually caused by fat buildup in the arteries. Other factors include smoking, diabetes, high blood pressure, high cholesterol and a sedentary lifestyle. With PAD, your legs may feel weak, numb or cramp when you walk.

Deep Vein Thrombosis (DVT)

Deep Vein Thrombosis (DVT) refers to blood clots in deep veins, which typically locate in the leg muscles. The most common reason of DVT is prolonged immobility, such as sitting on a long-distance flight. During special periods like post-surgery and pregnancy, the risk will also be higher. Use of oral contraceptives, smoking and obesity are all potential causes. It doesn't always cause symptoms, but there might be pain, swelling and warmness.

Varicose Veins

Varicose veins are enlarged, twisted, and often bulging veins that commonly occur in the legs. They are usually purple or blue. Varicose veins can make your legs feel throb, pain and discomfort. Old age, pregnancy, obesity, smoking and a sedentary lifestyle will increase the risk of developing varicose veins. This condition itself is also a potential sign of many chronic diseases. Consult a doctor for advice and a management plan.

Sciatica

Sciatica happens when a herniated disc, bone spur or spinal stenosis puts pressure on a nerve. This can lead to pain, numbness and weakness that radiates down the leg from the hip to the foot. In some cases, patients need surgery to alleviate the pain and remove the pressure. Age, obesity, diabetes, prolonged sitting and physical labor will increase the risk.

Arthritis

Arthritis is an inflammatory condition affecting the joints. It can cause pain, swelling and stiffness. Walking and doing other physical activities can be hard when it happens in your hips, knees or ankles. Arthritis cannot be cured, but there are still many ways to alleviate pain and improve the patient's quality of life. Medications, physical therapy, exercise and weight management can help.

Gout

Gout is a type of arthritis caused by a buildup of uric acid in the bloodstream, which leads to urate crystals in the joints. These crystals can cause sudden and severe pain and swelling in the affected joint. Gout commonly affects the big toe. Therefore, gout pain in the leg usually means it is in an advanced stage. Patients need to control their diet, quit alcohol and take medicines to alleviate this condition.

6 Tips for Healthy and Beautiful Nails

Take a look at your nails. What do they look like? Healthy nails are strong, smooth, pink, moderately thick and with no discoloration or grooves. They reflect your overall health. Just like your skin and hair, nails require proper care and attention to look their best. Here are some essential tips to help you maintain healthy and beautiful nails.

Keep your nails clean and dry

We all know that washing hands can help stop the spread of germs and keep us healthy. But it is also the key to healthy nails. Cleanliness can prevent the infections of nails, making them smooth and shiny. Make sure to wash your hands and nails regularly with a mild soap and water. Dry your nails thoroughly after washing to prevent fungal infections. And remember to follow up with hand cream.

Trim your nails wisely

Trim your nails regularly with sharp nail scissors or clippers to keep your nails at a moderate length. Cut round the nails slightly at the tips for maximum strength. Don't cut more than the white crescent-shaped area in case you hurt the nail bed. Use a nail file to shape your nails and smooth out any rough edges. Avoid cutting your cuticles, as they help protect your nails from infections.

Moisturize your nails

Just like your skin, your nails need hydration too. If your nails can be crushed in daily activities, they may need some moisture. Applying a moisturizing hand cream or nail oil around the cuticle can help keep the entire nail hydrated and prevent it from becoming dry and brittle. It can also restore the natural sheen of your nails. Also, drinking plenty of water helps keep your body and nails hydrated.

Maintain a Balanced Diet

Weak and brittle nails may indicate a vitamin deficiency in your body. A healthy diet rich in vitamins, minerals and multiple nutrients is essential for strong and beautiful nails. Incorporate foods high in biotin, vitamin E, and omega-3 fatty acids in your diet to promote nail health. Biotin-rich roods include egg yolks, nuts, seeds, sweet potatoes, legumes and mushrooms. Deep-sea fish like tuna and flaxseed are rich in omega-3 fatty acids.

Avoid hurting your nails

Don't bite your fingernails. This habit can damage the nail bed and cause ingrown toenails and paronychia. Picking at your cuticles with your hands may be relaxing, but it can cause small cuts alongside your fingernail and allow bacteria to enter, causing an infection. Cut hangnails with scissors instead of pulling them off. Wear gloves while doing household chores or working with harsh chemicals to protect your nails from damage. Avoid using your nails as tools to prevent breakage.

Give your nails a break

Beautiful gem manicure is attractive, but frequent usage of nail polish and mail polish removers may cause brittleness and damage to the nails. Allow your nails to breathe by going polish-free for a few days between manicures. This will help prevent discoloration and allow your nails to regain their natural strength. Choose nail polishes that are free from harmful chemicals like formaldehyde, toluene, and DBP. Avoids acetone-based polish removers.

How to Get Rid of Vertigo Fast?

Vertigo is a type of dizziness where a person feels like they themselves or their surroundings are spinning. It can be caused by various underlying conditions such as inner ear problems, vestibular disorders, migraines, head injuries, or even as a side effect of certain medications. Vertigo can be very distressing and may be accompanied by nausea, vomiting, sweating and difficulties with balance and walking. Here are some remedies that may help you recover from vertigo.

Epley Maneuver

The Epley Maneuver, also known as the Canalith Repositioning Procedure, is a series of movements used to treat most types of vertigo, especially benign paroxysmal positional vertigo (BPPV). During the Epley Maneuver, the patient will make a specific sequence of head movements, which are designed to move displaced calcium carbonate crystals (canaliths) in the inner ear back to where they belong.

Follow these steps when doing Epley Maneuver on your own: 1. Sit upright on your bed with a pillow behind you. 2. Tilt your head 45º to the affected side and quickly recline and lay your head on the pillow. 3. Remain in this position for 30 seconds. 4. Slowly turn your head 90º to the opposite side without raising your neck from the pillow. Then turn your body and stay for 30 seconds. 5. Slowly return to the starting position. Repeat this three times.

Semont Maneuver

Semont Maneuver is another less widely known technique used to treat vertigo. This maneuver may be better for people with reduced neck flexibility or stiff neck. Here are the steps of the Semont Maneuver: 1. Sit on your bed and turn your head 45 degrees to the not-affected side. 2. Quickly lie down on the other side and stay for 30 seconds. 3. Then quickly move to lie down on the opposite end of your bed. Maintain your head at a 45-degree angle and lie for 30 seconds. 4. Return slowly to sitting and wait a few minutes.

Foster Maneuver

The Foster Maneuver, also known as the Half Somersault Maneuver, is a self-treatment technique for vertigo. Here are the steps of the Foster Maneuver: 1. Start by kneeling on the floor. 2. Quickly tip your head back and look at the ceiling. Keep your head tilted back at a 45-degree angle for about 30 seconds. 3. While still looking up at the ceiling, tuck your chin to your chest. 4. Turn your head to the affected side at a 45-degree angle. 5. Quickly raise your head to the upright position, keeping it turned to the side. 6. Sit back quickly, ending with your head still turned to the side.

Brandt-Daroff Exercise

Here are the steps of the Brandt-Daroff Exercise: 1. Start by sitting on the edge of your bed or a flat surface. 2. Lie down on one side with your head turned at a 45-degree angle in the direction opposite to the affected ear. 3. Stay in this position for about 30 seconds or until the dizziness subsides. 4. Quickly sit back up to the starting position. 5. Repeat the same process on the other side, lying down with your head turned at a 45-degree angle in the opposite direction.

Yoga

Yoga can be a beneficial practice for managing certain aspects of vertigo. Doing yoga can improve body balance, core strength and coordination. Certain yoga poses can help improve body flexibility and promote blood circulation. Some simple yoga poses like Child's Pose or Corpse Pose can help calm the body and mind. Mindfulness techniques practiced in yoga can also help individuals cope with the sensations of vertigo.

Diet

What you eat and drink can also affect vertigo. People with a deficiency of vitamin D have a higher risk of developing BPPV, a common disease causing vertigo. Fortified milk, beef liver, tuna and egg yolks contains vitamin D. People can also get it from dietary supplements and direct sunlight. Dehydration can cause vertigo symptoms to flare. Make sure that you drink enough water every day. If you are going to do some exercise or stay outside on a hot summer day, drink more water to compensate for the water loss.