We should pay more attention to our bones’ health as we get older since the risk of osteoporosis rises and fracture healing gets more difficult! Maintain healthy bones and do not wait until a fracture occurs to start caring for your bones and protecting them. It’s better to start strengthening your bones as soon as possible, preferably throughout the first two decades of life. However, starting late is better than never, especially since healthy habits may be followed at any time to create strong bones and improve their health. Healthy habits to maintain healthy bones Many habits can help you like: 1.     Eat calcium-rich foods Calcium is a necessary nutrient for strong, healthy bones. Most people need at least three servings of calcium-rich foods each day, such as dairy products. A serving size is a glass of milk (250 mL) or eating a slice of cheese (40 g). However, if you are unable to get enough calcium from your diet, your doctor may advise you to take a calcium supplement. 2.     Get adequate amounts of vitamin D Vitamin D controls calcium levels in the body, which aids in maintaining healthy bones and teeth. We can get Vitamin D from food such as fatty fish, liver, and egg yolk. As well as the body can produce vitamin D when exposed to direct sunshine. But the quantity of sun exposure needed is determined by your skin type, the time of year, and other environmental factors. Prolonged sun exposure, on the other hand, can cause considerable damage to your skin and increase your risk of skin cancer. 3.     Eat a balanced diet Your meals should contain protein from meat, fish, eggs, nuts and seeds, fresh fruits and vegetables, and carbohydrates such as bread, pasta, potatoes, and rice. 4.     Pay more attention to your drinks Alcohol, tea, coffee, cola, and other soft drinks reduce the amount of calcium you absorb and weaken your bones! Therefore, try to avoid drinking alcoholic beverages and replace caffeinated drinks with water. 5.     Reduce the amount of salt in food Try to limit the amount of salt you eat daily as there are beliefs that salt accelerates the body’s loss of calcium! Adults are advised to consume less than 2,000 mg of sodium per day, which equates to less than a teaspoon of salt. You can replace the salt with some herbs or lemon juice. Don’t forget to read nutrition labels and look for foods with 120 mg of sodium or less per 100 grams. 6.     Maintain a healthy weight Can you believe that being underweight puts you at risk for osteoporosis and that losing a lot of weight on a strict diet too rapidly might raise the risk of osteoporosis? Being underweight in women can affect the amount of estrogen in your body, which can harm your bones and cause women to stop having monthly periods. 7.     Be physically active When bones are used, they become stronger. One of the greatest methods to strengthen bones is to engage in weight-bearing exercises such as walking, jogging, dancing, and tennis. 8.     Quit smoking Smoking decreases bone mass and raises your risk of osteoporosis! You should try to quit smoking, and you can get aid from your doctor to do so.

Regular physical activity, at least once or twice a week, lowers the risk of developing heart disease or stroke. You are aware of this fact but confused about which exercise to start with. What about a simple and cost-free exercise? Then running is the answer. Why running is the best option to start with? Running is free to do anywhere and helps burn more calories than any other regular exercise. Regular running reduces the risk of long-term diseases such as heart disease, type 2 diabetes, and stroke. It can improve your mood Helps you maintain a healthy weight No special equipment is required Planning first Here you have decided to run to stay active, but first, you have to plan well and know what you need about each step for each step, for example Before you start Consult your doctor if you feel that you are not in good shape, recovering from a recent injury, or have any medical conditions to make sure that your activity and intensity are fit with your fitness and health. You will also need to pay attention to new details such as: Choosing a good pair of shoes that fit your feet to provide comfort for your feet. Paying attention to the distance you are running with this shoe and purchase a new one every 482 to 644 km because the shoe structure weakens over time Planning your running route and the time you will run. For women, they should consider using a sports bra because it is sturdier than a regular bra and provides additional support. It’s time to run It is important to rest, start with small distances, run slowly, and gradually increase the speed and distance during several walks to help you avoid injury and enjoy the experience. You also have to: Warm up for at least 5 minutes before each run, including brisk walking, knee lifts, and climbing stairs. Beginning to walk for a while makes you feel comfortable. The first time you try to alternate between running and walking, then the next time, make the running periods longer. Rest a few minutes after you finish and do some stretching. Make sure to run regularly at least twice a week for beginners to help your body adapt. Regularity is important and it is better to run 2 days a week than to run 6 times a week and then stop running for 3 weeks. Tips will help you run and get regular Setting a goal that suits your physical fitness and health condition motivates you to keep going. Write down the goals you achieved each day such as distance, time, and how you feel after completion, and read them when you feel the need to back out. Run with family or a friend to keep yourself motivated. Make running more enjoyable by changing your running route, time, and distance regularly.

Dry, cracked heels are caused by a lack of skin moisture, which can be worsened by wearing open-back shoes such as sandals. Dry and cracked heels should not be ignored because they can cause pain if left unattended and can cause deeper cracks over time, increasing the risk of infection. Causes of dry heels First and before knowing the ways to care for the heels and treat their dryness, we must know the causes of dry heels, which include: Dry or cold air Hot and dry air Air conditioners that cool the air but remove moisture Taking long, hot showers or taking a lot of showers frequently Washing the heels frequently Some types of soaps and detergents Certain skin diseases such as psoriasis and eczema Getting older because the skin becomes thinner and produces less natural oil Tips to treat and prevent dry heels Treatment begins with paying more attention to your feet to include Moisturize the feet at least twice daily. It is best to use a moisturizer after showering because it helps lock in moisture in the skin. Use emollients such as Eucerin or Cetaphil Putting moisturizers that contain substances that help remove dead skin and soften the skin, such as urea, salicylic acid, or alpha hydroxy acid. But use it with caution as it may cause skin irritation. Use a foot file once or twice a week to remove hard skin. Wear socks and closed shoes from the back, even in hot weather, if you notice dry skin or cracks in the skin. Avoid using products that contain alcohol, perfumes, dyes, or other chemicals. Take a short shower with warm water. Drink plenty of water. Continue to apply the cream daily even after the skin has recovered to prevent its recurrence. Night care routine Give your heels more attention before going to bed by following these steps: Soak your feet for 10 minutes in plain, soapy water. Gently rub your heels with a loofah or foot scrubber to help remove dead skin. Apply a thick cream containing Vaseline, Aquaphor…etc. Wear a pair of thin cotton socks at bedtime to help moisturizer work more effectively.

Nail problems, such as brittle and loose nails that may change color or shape, are usually caused by nothing serious. It’s normal for your nails to change shape over time, such as: It gets thicker or becomes brittle and breaks easily with age It becomes firmer, softer, or more brittle during pregnancy, but should be healthier within 6 months after delivery. Discoloration and fall off after injury, often growing back within 6 months, however, toenails can take up to 18 months. Tips for taking care of your nails Wear rubber gloves if your hands are often in water or if you use cleaning products regularly Clean your nails with a soft nail brush Apply hand cream regularly to your nails and fingertips Trim your nails regularly, it is best to cut them after showering Cut the infected nails to the site of the injury, as this helps them grow naturally Clip your nails straight to avoid the appearance of an ingrown nail Do not use sharp tools to clean under the nails. Choose the right shoes, here are 15 tips that will help you Stop biting nails or the skin around them Take extra care for fungal infections on your skin, such as athlete’s foot. Causes of nail problems Most nail problems are caused by: Injuries or biting nails Dyeing nails, whether due to smoking or a lot of nail polish Cut nails at an angle or not trim them regularly fungal infection Also, sometimes nail problems can be a symptom of another health problem, such as: nail psoriasis Anemia due to iron deficiency Underactive thyroid gland or hyperthyroidism diabetic Heart, lung, and liver disease Check your nails regularly You should constantly check your nails because their health can be a sign of your general health. For example, diabetes, lung disease, and liver disease can cause nail discoloration and changes in the growth rate, while nails are usually healthy and smooth. Also, some nail problems must be treated so as not to worsen, such as: Bacterial and fungal infections Ingrown nail Warts When do you visit the doctor? It is true that not all nail conditions are normal, but you will need to consult a doctor if you notice: Changes in nail color, such as a change in the color of the entire nail or the appearance of a dark line under the nail Changes in the shape of the nails Thinning or thickening of nails Separation of the nail from the surrounding skin Bleeding around the nails Swelling or pain around the nails

Ankle pain affects one in every five individuals in their middle age or older, and it is a frequent complaint that affects people of all ages. However, most ankle pain is not significant, and it does not necessitate exams such as X-rays to diagnose the problem. Ankle pain can arise from small injuries like tripping, and muscular weakness around the ankle can also create ankle issues. The location of the pain varies depending on the source of the injury. Your ankle may swell and you won’t be able to put any weight on it. Ankle pain Causes Many diseases may cause ankle pain such as Osteoporosis Rheumatoid arthritis is a kind of arthritis in which the joint becomes heated and inflamed, and the disease can affect several joints. Ankle sprain occurs when the ligaments in the ankle are injured as a result of an injury such as a slip or fall, causing the ligaments to strain. Plantar fasciitis is characterized by pain in the heel and arch of the foot. The pain is usually greater after a period of inactivity or in the morning. Achilles tendonitis causes this pain in the back of the ankle, and it can be caused by over-exercising. It often occurs when you start a new type of exercise or increase the quantity of activity you do. Other factors that may cause ankle pain: Being overweight or obese, as the pressure on the ankle increases. As well as, it may increase the risk of osteoporosis. Check your Lack of muscular flexibility or strength, which increases the risk of injuries owing to a lack of support for the ankle joint. Unsupportive shoes because they can cause extra stress around the ankle Tips The following tips will help relieve ankle pain: Losing excess weight Exercise and increase your activity level Avoid standing and sitting for long periods in cases of acute ankle sprain and arthritis associated with arthritis Choosing the right shoes You can also read 8 tips to help you relieve heel pain When do you consult a doctor? You will need to visit a podiatrist at HSMC if: The pain is getting worse. Symptoms did not improve significantly despite adherence to medication. Experiencing symptoms such as fever, night sweats, or weight loss. You feel pain that prevents you from sleeping due to increased pain. A change in your walking abilities, such as balance issues or leg weakness/heaviness. Having a hot and swollen joint for no apparent reason. Stiffness that lasts longer than 30 minutes in the morning. If the pain is the result of pain in other parts of the body, such as the lower back, hip, or knee.