12 Ways Your Body Tries To Tell You That Your Liver Is Being Damaged

The liver is a vital body organ and the biggest solid one in the body, whose primary role is to eliminate the harmful toxins from the body.

It is located on the upper right-hand side of the abdomen, partially covered by the ribs.

It is prone to more than a hundred types of ailments, and some liver- related diseases are fatty liver disease, hepatitis, alcoholic liver disease, and cirrhosis of the liver.

Each of the liver-related diseases can cause specific symptoms.  Yet, in the early stages of the development, they all affect the liver similarly.

Therefore, in order to avoid serious health problems, you should learn the early signs which indicate that it is being damaged, and restore its proper function.

These are the 12 most common early signs of liver damage:

Frequent Cramps And Abdominal Pain

The pain felt on the upper right-hand side of your abdominal region, below your rib cage, may be an early sign of a liver damage. Moreover, the area may be tender to touch.

Loss Of Appetite

One of the roles of the liver is to produce bile, which breaks down the consumed food. If the function of the liver is impeded, the production of bile will be limited, leading to poor metabolism, and thus a feeling of fullness.

Digestive Issues

The bile helps digestion, so in the case of obstructed function of the liver, a person may experience digestive issues, such as constipation, and indigestion.

Frequent Stomach Upset

In the case of frequent stomach upset, as well as nausea and vomiting, a person should check up the liver. Nausea is often caused by a toxic buildup, as the liver cannot properly discard it.

Changed Color Of the Urine

If the color of your urine is changed even though you drink enough water, you may have liver issues. Namely, the kidneys generate the bilirubin levels in the bloodstream, which may be too high for the liver to remove.  Yet, the dark color of the urine may also be a result of an antibiotic therapy, the use of vitamin B supplements, or dehydration.

Changed Feces color

Your liver may be damaged in the case of a pale yellow, clay, or gray color of the feces, as the dark brown color is given by the bile produced by the liver.

Constipation, Diarrhea And Intestinal Bleeding

Liver damage may also lead to constipation, diarrhea, and even intestinal bleeding. Hence, if you experience some of these issues, you should visit your doctor as soon as possible.

Fluid retention

In the case of a liver damage, patients often experience swellings of the feet and ankles, due to the retention of fluids in the body.

Stomach bloating

Stomach bloating is a common symptom of liver damage, and even liver cirrhosis, as fluids start to accumulate in the stomach.

Tiredness, Weakness, And Fatigue

Even if you get the needed rest, if your liver is damaged, you will constantly feel tired. Namely, toxins start to pile up into the bloodstream, and thus affect the flow of blood to the other body parts and organs, like the brain, heart, tissues, and muscles.

Increased risk of Jaundice

Due to the reduced ability of the liver to eliminate the bilirubins in the bloodstream, their levels increase, and thus raise the risk of jaundice. It is often manifested by a yellowing of the eyes, skin, fingertips, and tongue.

Persistent Skin Irritation

Other common symptoms of liver issues are sensitive skin, itchiness, skin sensitive to touch, and even more prominent veins.

If you experience some of these issues, it is advisable to visit your doctor in order to get a proper diagnosis of their cause.

12 Plants For Your Bedroom That Will Improve Sleep Quality And Treat Insomnia

If you have spent numerous nights sleepless, you already know their effects on your mood, energy, productivity, and health.  The lack of sleep can most often be a result of anxiety, stress, and poor air quality from pollution, odors, and molds which impact our breathing.

EarthEasy reports:

“The indoor pollutants that affect health are formaldehyde, Volatile Organic Compounds (benzene and trichloroethylene or TCE), airborne biological pollutants, carbon monoxide, and nitrogen oxides, pesticides and disinfectants (phenols), and radon. These pollutants contribute to ‘sick building syndrome’, which causes symptoms ranging from allergies, headaches, and fatigue through to nervous-system disorders, cancer, and death.”

One of the best natural ways to improve the quality of your sleep is to fill the home with flowers and plants, as they have powerful relaxing and purifying benefits.

According to Time:

“Plants are indispensable to human life. Through photosynthesis, they convert the carbon dioxide we exhale into fresh oxygen, and they can also remove toxins from the air we breathe.

One famous NASA experiment, published in 1989, found that indoor plants can scrub the air of cancer-causing volatile organic compounds like formaldehyde and benzene. (Those NASA researchers were looking for ways to effectively detoxify the air of space station environments.) Later research has found that soil microorganisms in potted plants also play a part in cleaning indoor air.

Based on this research, some scientists say house plants are effective natural air purifiers. And the bigger and leafier the plant, the better. “The amount of leaf surface area influences the rate of air purification,” says Bill Wolverton, a former NASA research scientist who conducted that 1989 plant study.”

Therefore, even NASA proved it- and the following list contains the most potent plants in improving your sleeping pattern by lowering stress and purifying the air:

1. Aloe Vera

The beneficial aloe Vera has been known as the “plant of immortality” in ancient Egypt, due to the myriad of medicinal properties. It emits oxygen during the night, purifies the air, and improves sleep.

2. English Ivy

The English ivy is simple to grow, but make sure you keep it out of reach of your children and pets, as it is toxic.  It improves the symptoms of allergies and asthma, boosts sleep quality, and eliminates 94% of airborne feces and 78% of airborne mold in just 12 hours.

3. Golden Pothos

This beneficial plant has marbled, heart-shaped leaves, and is an exceptional air purifying plant. It is an excellent hanging plant as well, as you will be able to curb its invasive nature and keep its mildly toxic leaves out of the reach of pets and children.

4. Gardenia

Gardenias have glossy evergreen leaves and beautifully scented blossoms, that promote sleep and relieve anxiety.

5. Jasmine

The soothing aroma of its pink and ivory blossoms reduces anxiety levels, improves sleep, and boosts your alertness and productivity during the day.

6. Lavender

Lavender is a popular stress-relieving plant that induces sleep, slows down the heart rate, reduces stress, and lowers blood pressure. It has been found to soothe crying babies, reducing stress in both mothers and children. Lavender increases light sleep and decreases rapid-eye-movement (REM) sleep. 

7. Bamboo Palm

This small plant purifies the air and helps you get rid of airborne smells and toxins. The fresh air in the room will help you fall in a deep sleep.

8. Gerber Daisies

These bright pink, orange, yellow and white flowers emit oxygen at night, soothe the symptoms of allergies and apnea, and improve your mood.

9. Spider Plant

Most powerful air cleaners of these all, as it can eliminate 90% of the potentially cancer-causing chemical formaldehyde from the air. It absorbs fumes and odors, and sustains oxygen levels in the room while enhancing sleep quality.

10. Snake Plant (Mother-in-Law’s Tongue)

The snake plant is one of the most beneficial plants you can keep at home, as it releases oxygen at night time whilst simultaneously absorbing carbon dioxide, and thus cleanses the air and improves sleep.

11. Valerian

This perennial flowering plant with scented pink or white flowers has been used since ancient times, and the Roman physician and philosopher Galen prescribed it for insomnia. You will easily fall asleep by simply inhaling its scent.

12. Peace Lily

It filters the air and eliminates harmful benzene, trichloroethylene, and formaldehyde toxins. It boosts the humidity and suppresses airborne microbes which cause allergies and soothe irritating dry noses and throats.

Things to have in mind:

  • Wipe the leaves of the plant weekly in order to be able to filter the air
  • NASA recommends 15-18 air-purifying plants in an 1800 square foot home, and a few of them in each bedroom
  • Always check if the plans you choose are toxic, in order to protect your family

11 Unbelievable Habits of People with Hidden Depression (No.9 Is so Sad)

Nowadays, the number of people suffering from depression is significantly increasing, and those who suffer from hidden depression fight against their inner demons while people around them are completely unaware of it.

We started suppressing feelings and problems instead of sharing them with someone close, and this only aggravates the issue.

Yet, everyone needs to know the most common signs of hidden depression, so if you notice them in someone you know, it is time to act and help:

They cannot calm down their mind

-Their thoughts are quick, deep, and analytical, so they face difficulties to calm their mind.
Hide their mood
-Depressive people are good at hiding their feelings, so their mood swings are rarely obvious since they can easily fake a smile.
They search for meaning
-Depressed people anxiously search for the purpose in life, and are often obsessed with existential questions.

Irregular sleeping patterns

-Depressed people often battle with insomnia or spend their days sleeping.

They are pessimistic

-Intelligence often goes hand in hand with depression, and depressive people are good at solving problems, but they tend to be pessimistic.

Abandonment issues

-Depressed people often avoid getting close to other people due to their fear that they will be abandoned.

They try to help themselves


-These people might try to deal with depression in their own way, by walking in the park, exercising, writing, or listening to music.

They love cover-up stories

-Depressed people try their best to redirect the attention of their feelings, so they can come up with extensive excuses for even the most trivial thing.

Cry for help

-If someone you know constantly asks help and appears weak, you need to talk to him/her and establish a bond before you act and manage to help.

Changed eating habits

-Depression affects the eating habits of people, so they might start eating too much or lose appetite.

Talented individuals for a need for expression

-Many famous people suffer from hidden depression, as pain serves as a fuel and an inspiration.

10 Week No-Gym Home Workout Plan

For people who want to get fit, gain muscle and lose weight here we offer you a challenge workout plan for women and men. You have no need to visit a gym because you can do it at your home.

It is about a ten-week challenging workout plan that will help you to achieve the perfect body-shape that you have always wanted.

FOLLOW THESE STEPS:

At first, you should drink a lot of water or infused water. You should choose the right time of the day to exercise and of course to choose the start day. You should also have a regular exercising.

THIS IS THE TEN-WEEK WORKOUT PLAN:

Monday:
Twenty squats; fifteen-second plank; twenty-five crunches; thirty-five jumping jacks; fifteen lunges; twenty-five second wall-sit; ten sit-ups; ten butt-kicks and five push-ups
-Tuesday:
Ten squats; thirty-second plank; twenty crunches; ten jumping jacks; twenty-five lunges; forty-five second wall-sit; thirty-five sit-ups; twenty butt-kicks; ten push ups
-Wednesday:
Fifteen squats; forty-second plank; thirty crunches; fifty jumping jacks; twenty-five lunges; thirty five-second wall-sit; thirty sit-ups; twenty-five butt-kicks; and ten push-ups
-Thursday:
Thirty-five squats; thirty-second plank; twenty crunches; twenty-five jumping jacks; fifteen lunges; sixty-sec. wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups;
-Friday:
Twenty-five squats; sixty-sec. plank; thirty crunches; fifty-five jumping jacks; sixty lunges; 45-sec. wall-sits; forty sit-ups; fifty butt-kicks; and thirty push-ups
Saturday and Sunday – rest day

CARDIO- BY WEEK:

1st– Thirty sec. sprint and thirty sec. jog /5x;
2nd– 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x

HOW MUCH OF EXERCISING IS IT ENOUGH TO LOSE SOME WEIGHT?

The perfect training should be 45 minutes to 1 hour, but it is different for different people and it depends on the weight you want to lose.
Shoot for more than three hours per week of exercising whenever you’d like to lose weight by moderate intensity workout. If you exercise and burn calories, you will be able to get away the minimum dose of 150 min. per week.
For the beginners it is recommended to start with fifty minutes and built gradually to 200 minutes.

10 Ways Your Body Is Telling You That You Are Low on Key Vitamins

Luckily, our bodies will communicate to us whenever something is wrong. There are certain signs and symptoms associated with lacking one specific vitamin.

If you experience any of the red flags below, you should listen to what your body is telling you. And see if you need to incorporate more healthy foods in your diet.

1. Brittle hair and nails

One of the most common symptoms of vitamin deficiency is hair problems. You may blame it on the shampoo or other products you’re using, when in fact the real issue is internal.

There are multiple vitamins that can cause trouble with your hair and nails, but the main one is biotin deficiency. According to research, this is linked to consuming too much raw egg whites.

2. Cracks on the side of the mouth

This could indicate you are low on iron or vitamin B. Moreover, chapped lips that are not from cold or dry weather, tell us we need to eat more B12. Vegans are usually more susceptible to this kind of vitamin deficiency.

3. Dandruff

The cause may be more than just dry skin. Dandruff is often a sign that you are lacking in essential fatty acids. See in what ways you can adjust your diet to include more fish and seeds (like flaxseed).

4. Bleeding gums

This often happens when we brush our teeth too aggressively. However, if that’s not the case and you don’t suffer from gingivitis either, then diet could be the reason. Vitamin C is responsible for this kind of issue so make sure you incorporate it into your everyday meals.

5. Hair loss

If you suffer from more serious hair problems than hair thinning or dry hair, then you may be dealing with a serious vitamin D deficiency. This has been linked to alopecia, the autoimmune condition that causes bald patches on the scalp.

6. Restless leg syndrome

This is related to iron insufficiency. According to data, the restless leg syndrome impacts up to 10% of Americans, while women are twice more likely to experience it. The symptoms improve as soon as your body has enough iron.

7. Poor vision at night

If your body lacks vitamin A, then you may deal with poor night vision. Vitamin A plays a critical role in maintaining healthy eyes, as well as healthy skin and hormonal health. Great sources of vitamin A include carrots, sweet potatoes, eggs, berries, kale and others.

8. Gray hair at an early age

If you’re low in copper, you will find gray hairs at a young age. No, you don’t need to try chewing on pennies. Some mushrooms will do.

9. Bad skin

A healthy and balanced diet is essential for keeping your skin clear and fresh. If your skin lost its suppleness, try adjusting your diet to include foods rich in vitamin E.

10. Exhaustion

Fatigue can be a sign of many issues, starting with stress, not getting enough sleep or depression. It could also indicate vitamin deficiency, like vitamin D (due to lack of sun) or iron.

Don’t hesitate to consult with your doctor for any symptoms you may have. They will tell you what exactly needs adjusted so that you get everything you need from your diet.

10 Unlikely Uses For Vicks VapoRub That Will Solve Your Biggest Problems

There’s not a home in America that doesn’t have a jug or two of Vicks VapoRub in their pharmaceutical bureau.

The topical salve is incredible for every one of your a throbbing painfulness, yet the cooling cream has such huge numbers of different uses that could spare you a great deal of time and cash. I mean A LOT.

1. TRAINS PETS

In case you’re not willing to burn through many dollars to potty prepare your pets, abandon some VapoRub in places that they ease themselves regularly. Vets say pooches and felines loathe the possess a scent reminiscent of the salve, so the resemble Vicks will advise them that what they did wasn’t right.

Vicks will likewise keep your feline from scratching up all your cherished furniture. Leave the balm on any household item that they get a kick out of the chance to scratch on, before it gets totally demolished.

2. FOOT CARE

Vicks VapoRub is greatly saturating, which implies it can influence your broke foot rear areas to look on a par with new. Before you go to bed, rub a portion of the salve on your foot rear areas. Toward the beginning of the day, wash your feet with chilly water and scour away dead skin, and after that saturate.

The cream is likewise incredible to cure toenail organism. Apply the salve on the influenced nail each night, and after that wear an old, however spotless, sock. Early in the day, wash your feet and clasp off the tainted nail.

3. Blurs STRETCH MARKS AND WRINKLES

On the off chance that you knead this balm for a couple of minutes onto your extend stamps or wrinkles at any rate once every day, you’ll see that these undesirable lines will vanish inside half a month.

4. Recuperates BRUISES

Delicately knead VapoRub with a smidgen of salt on your wounded skin for a couple of minutes. You’ll see that the cream will lessen the swelling, and in a brief span the wound will vanish.

5. Evacuates ACNE

Before you rest, put a little measure of Vicks on your pimples or skin break out. Early in the day, wash your face, and rehash for the following couple days until the point when the issue is illuminated.

6. Facilitates EARACHES

Put a little measure of VapoRub on a cotton ball and place it in your ear for a couple of hours. The germ-free properties won’t just lessen the agony, yet will help battle your conceivable ear disease.

7. Repulses INSECTS

Creepy crawlies abhor the solid possess an aroma similar to VapoRub, so apply a thin layer of the balm on different parts of your body that is uncovered. This spared me a huge amount of cash when I went to the Caribbean!

In the event that you’ve just been chomped, VapoRub will alleviate the tingle and the disinfectant properties will diminish your danger of getting a contamination.

8. Influences YOU To cry

Nobody needs to cry, however in some cases it’s a smart thought. One time I extremely required my tear conduits to get the opportunity to work since I got one grain of sand in my eye, and I would not like to rub my eye any further in light of the fact that there was a probability I could scratch my cornea.

Rather I put a smidgen of VapoRub under my eyes and let that grain of sand stream out with my tears.

9. Mends CUTS FASTER

Much the same as how Vicks can recuperate wounds, the menthol fixing in the treatment will likewise calm the torment from your cut and help mend wounds speedier.

10. Disposes OF FAT

Envision disposing of gut or upper arm fat with an over-the-counter salve! It’s really conceivable!

Vicks VapoRub joined with camphor, preparing pop, and a touch of liquor makes a fat consuming cream will that spare you time and cash.

10 Signs You Are Gaining Weight Because of Too Much Estrogen

Our body usually gives us signals about some changes inside. It is very important to listen to it. Have you gained extra pounds? Do you have any health problems? If your answer is “yes”, you must consult with your doctor!

Today we want to discuss the topic of estrogen. The female hormone estrogen is produced by the ovaries and carries many functions from the regulation of the menstrual cycle to the distribution of fat deposits. The estrogen can cause excessive fatness and other health problems.

We want to help you understand the causes of your illness. Moreover, whether they are caused by estrogen or not.

We have prepared a list of 10 signs that will help you to understand the reasons for your disease.

1. Swollen breasts

This is one of the common symptoms of estrogen.

If you feel that your breasts are swollen you have to consult with the doctor.

2. Tender breasts

If you have very sensitive and tender breasts, it means that they are growing or you have fibrocystic tissue.

3. Thyroid dysfunction

The estrogen dominance can cause a thyroid dysfunction which can affect many other areas of the body.

4. Mood swings

Mood swings are also the cause of estrogen.

This is a feeling that looks like PMS, you feel irritable and depressed.

5. Swollen hands

If you feel that your fingers are swollen you should consult with a doctor.

It’s all because of estrogen!

6. Swollen feet

Your feet, as well as hands, can swell too.

Consult a doctor!

7. Belly Fat

Excess weight around the belly is a sign of estrogen dominance.

8. Memory loss

Memory loss and foggy thinking indicate a large amount of estrogen in your body.

9. Endometriosis

Endometriosis may be a sign that too much estrogen is the culprit.

10. Cramps

During your menstrual periods, you can face the problem of cramps.

Reading our article you could notice the symptoms that are close to you.

We recommend you to change lifestyle.

You should eat only healthy and proper foods, avoid exposure to xenoestrogens and stop being nervous.

Moreover, you have to consult with the doctor! Your doctor will give you the proper diagnosis and treatment.

Health is better than wealth. Take care of yourself!

10 Foods Made In China You Must Avoid (Filled With Pesticides, Plastic and Cancer Causing Chemicals)

China is famous for its extraordinary cuisine and the Chinese food culture is growing larger and larger every day all around the globe. Nevertheless, rumors have been spreading around that the standards have dropped low in Chinese products and people are starting to keep themselves away from Chinese goods with a very solid reason.

Another bad reputation that is still prevalent is the fake, cheap products sold all around the world via AliExpress, Amazon, and many online shopping sites. These products lack quality and they can contain prohibited substances.

Here’s a list of the 10 most substandard products from China we advise you not to blind-buy them and think twice before you make a choice.

  1. Imitation Eggs

Some Chinese websites have released instructional videos on how to make $70 a day by producing and selling fake eggs. The chemicals that are needed are alginic acid, potassium alum, gelatin, calcium chloride, water and artificial color.”The eggshells are made from calcium carbonate. Eating these eggs may cause memory-loss and dementia.

  1. Baby Formula

47 people were accused of producing fake instant baby formula in 2004 that led to dozens of children dying in Fuyang, China, reported CBS News. The formula contained very few nutrients, was likely made of chalk, and made the children develop a “big head disease,” which made their heads swell and the rest of their bodies slowly deteriorate.

  1. Tilapia Fish

Tilapia is the most commonly fish-farmed in China. These fish are some of the worst, most toxic and unhealthy fish that you can stumble upon. A tilapia fish will eat anything, similar to a bottom-feeder fish and fish farming is a small pool of waste water that the fish live in.

  1. Chinese Apple Juice

Believe it or not approximately 50% of the apple juice sold in the United States comes from China. China is the LARGEST pesticide producing country in the world and they haven’t even begun to address pesticide or chemical residue on foods. I recommend completely avoiding apple juice, for yourself and your children.

  1. Mod Sold as Black Pepper

A market vendor in China’s Guangdong Province gathered local mud and sold it as black pepper, while their white pepper was mainly made out of flour. His excuse for justifying selling these fake items was that they would not kill people.

  1. Chicken

In 2013 the US Department of Agriculture affirmed the sale of Chinese chicken in America. Many food safety experts are worried about the quality of this chicken as China is a country where avian influenza and food-borne illness are often. Beyond that, China produces more pesticides than any other country in the world and is polluted by not only that but mass production and industry.

  1. Fake Sweet Potato Noodles

A facility in Zhongshan city, China produced at least 5.5 tons of fake noodles. In 2011, people started accusing that what were supposed to be sweet potato noodles tasted strange. Further investigation led to a revelation that the noodles were constituted of corn with an industrial ink used to give them a purple color, and paraffin wax.

  1. Making Beef Out Of Pork

Because pork is less expensive in China, some restaurants have sold it instead of beef, but not before they performed some chemistry on it. What they use are a beef extract and a glazing agent to “marinate” the meat in for 90 minutes. Doctors have advised people to stay away from this fake product as its long-term use may cause “low poisoning, deformity, and even cancer.

  1. Chinese Garlic

The inspectors have also found tainted garlic from China. Garlic from China is sprayed with chemicals more than sufficiently and this garlic leaves a bad aftertaste, because of a chemical concoction. 31% of garlic sold in the US is from China.

  1. Green Peas

Green peas in China were found in 2005 and still produced today. These fake peas were manufactured with snow peas, soy beans, along with green dye and sodium metabisulfite (a chemical that is used as bleach and as a preservative). This dye is forbidden to use on products because it may cause cancer, as well as inhibit the body’s natural ability to absorb calcium. These green peas also didn’t soften when boiled and the water turned an unnatural green color. So, avoid green peas from China.

10 Exercises That Will Make You Burn Belly Fat Without Having To Jog or Run

All those who would like to lose a few pounds and tone their body need to know that the endless hours of cardio or on the treadmill cannot satisfy your goals as it will only help you be a smaller version of your previous fat self.

Instead, you should try resistance training and improve your endurance and strength and look much better naked!

A recent study examined the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease. The 53 patients were divided into 2 groups: the first one performed pushups and squats 3 times per week for 12 weeks, while the control group did not do any resistance exercise.

After 12 weeks, the effects were compared. In the exercise group, people greatly raised the fat-free and muscle mass and lowered the levels of iron, insulin, and fatty liver. Therefore, resistance exercises improve the characteristics of metabolic syndrome in the case of a non-alcoholic fatty liver disease.

We will present some extremely effective and tried exercises that never go out of style. Moreover, they do not require any special equipment, but they will help you build lean muscle tone, slow down aging, and look absolutely irresistible!

The following exercises are the best 10 exercises to tone your body and build shapely muscle.

They are ‘compounds movements’, meaning that they target more muscles simultaneously, and are not in some particular order. As soon as you incorporate them into your workout program, they will help you burn the most fat very quickly!

The Burpee

This exercise hits all the major muscle groups and makes your heart pump. It will help you burn more belly fat than hours of cardio. Also, you can modify it to any fitness level.

The Pull Up

This extremely powerful exercise can tone your back to an impressive level. Yet, it may be difficult at the beginning, so you can practice a little with some simpler alternatives before you finally succeed in it.

The Squat

The squat it a basic functional movement which will help you reshape your butt and legs.  Bodyweight squats can be quite challenging, and for an added intensity, try dumb bells or a barbell.

The Push Up

This exercise will help you strengthen your triceps, get sculpted shoulders, and tone the upper chest. Also, it will significantly tone your core. You can do it literally everywhere, and modify it according to your fitness level.

The Lunge

Lunges are designed to tighten your butt and tone the hamstrings. Yet, if you notice pain in the knees, you can replace them with the glute bridge.

The Spider Crawl

This will improve the mobility of your hips and tone your core muscles.

The Skater

Moving in a lateral plane is of great help in developing stability of the knees and ankles.  For even more calories burnt, you can try jolting to the joints and minimum jumping.

The Plank

This is an extremely effective exercise which engages the entire core, including the transverse abdominous, which can prevent and relieve back pain. Try to be able to hold the plank position for a minute.

Jumping Rope

Skipping is a perfect substitute for running, and it will help you burn a ton of calories, and tone the arms and legs. Also, you can try doing a ‘phantom’ skip where you toss the rope to the side and pretend to jump rope by going through the motions.

The Get Up

This triceps move will engage the core muscles to an extremely high extent, so you can finally achieve a flat, toned and fat-free belly.

These top 10 body weight and resistance moves will help you finally get the body you have always wanted! All you need are 15 minutes and this effective fat burning, strength building workout program!

10 Early Warning Signs Of Ovarian Cancer You Shouldn’t Ignore

Ovarian cancer is the second most common gynecological cancer in women with the highest mortality rate, mostly because it is discovered at a late stage.

Europe, especially the regions in Eastern and Northern Europe have the highest rate of women suffering from ovarian cancer. In 2012 there were 65 000 patients, so the disease became the sixth most common cancer in women in Europe. About 250,000 women develop cancer every year.

Only 50% of the women diagnosed with ovarian cancer survive five years after the initial diagnosis. This is because the cancer is in advanced stage. With early detection, however, this percent can increase up to 95%.

Women can develop ovarian cancer at any age, but it is more likely to occur in women who are 50 or older. More than half of the cases are women at the age of 65 and older. Industrialized countries have the highest incidence of ovarian cancer. Women with white skin are at a slightly higher risk; African-American and Asian women are at lower risk.

The risk of developing the disease increases with the age. Ovarian cancer is the fifth most common cancer in American women and the second most common gynecological cancer. That is 4% of all cases of cancer in women. However, the death rate for ovarian cancer is higher than for any other cancer in women, because it is not early detected.

Symptoms and Signs

Usually there are no early signs of the disease. Ovarian cancer is often referred to as a silent killer, because women are either not aware of having it, or they have symptoms that are not accurately diagnosed until the disease is in an advanced stage.

The following symptoms are considered as warning signs of ovarian cancer, but there may be many other causes.

  • Digestive symptoms such as gases, indigestion, constipation or a feeling of fullness after a light meal, bloating, cramps, and abdominal discomfort.
  • Pelvic pressure or frequent urination
  • Unexplained changes in the bowel
  • Nausea or vomiting
  • Abdominal pain or swelling
  • Loss of appetite (anorexia)
  • Fatigue
  • Unexplained weight loss or weight gain
  • Pain during intercourse
  • Vaginal bleeding in post-menopausal women
  • Causes

    The real causes of ovarian cancer remain unknown, but several factors are known to increase the chances of developing the disease. These groups of women are more likely to develop ovarian cancer:

    • Women who have never been pregnant or had children
    • White women, especially in Northern Europe
    • Women over 50. Half of the diagnosed cases are women over 65.
    • Women who have a family history of breast, ovarian, endometrial (uterus), prostate or colon cancer
    • Women who had breast cancer
    • Women who have a first-degree relative (mother, daughter, sister) diagnosed with ovarian cancer.
    • Women with genetic mutation in BRCA1 or BRCA2. (Not all women with these genetic mutations of breast cancer will develop ovarian cancer)

    Diagnosis

    So far there are no tests that can reliably show if a woman has an early-stage ovarian cancer. Some diagnostic procedures include a thorough bimanual pelvic examination, diagnosticlaparoscopy, and variousx-rayprocedures.

    An ultrasound can be made through the abdomen and the lower pelvic region or with a transvaginal probe. Low GI series or barium enema involve series of X-rays to highlight the other organs. CA-125 blood test is used to determine the level of CA-125, a tumor marker.

    High awareness among women and their gynecologists is more than necessary. They must be aware that regular checkups, especially in cases of bloating can detect and diagnose cancer at an early stage when it can be actually cured.

    Women who are at high risk due to a family history, should do regular checkups. Although there is no strong evidence, when it comes to treating menopausal symptoms, women are advised to use the lowest dose of hormone replacement therapy in the shortest period possible.

    Treating

    There are various treatments. According to the specialists, women diagnosed with ovarian cancer are usually advised to do a surgery, which involves removal of the uterus, tubes, ovaries and omentum. If the cancer has metastasized, the surgery may include removing of other tissues in the abdomen and pelvis, as well as parts of the colon.

    Specialists explain that chemotherapy is usually given after surgery to stop the recurrence of cancer, but it is also given to reduce the cancer before surgery, especially in advanced cases. It is also used if the disease has reoccurred.

    Most regimes are based on platinum agents, and there are many target-therapies. In many countries specialists practice antibodies that hinderthe blood flow to the cancer. Chemotherapy can be inserted directly into the abdomen. Many studies have confirmed the positive effect of this hyperthermic peritoneal chemotherapy during surgery.

    Radiotherapy is rarely used for ovarian cancer, but it can be applied in the late stage of the disease in order to reduce pain and bleeding.