Staying fit has become a popular trend among several individuals. However, when one exercises for the first time, it is tough to understand where to begin. Indulging in strenuous activities may adversely affect the body and result in injuries. Instead, one must start with some basic training. Here are seven simple exercises to help you create your fitness routine. We also recommend speaking to a healthcare professional before trying these workouts. Squats Squats are a strength-training exercise focusing on muscle groups, including the quadriceps, hamstrings, and glute muscles. Its multiple muscle engagement also helps burn more calories. Lunges Lunges are another simple, all-around routine that helps challenge the body’s balance. Moreover, engaging in this workout helps build glute and leg muscle strength. Planks Planks are the ideal exercise to try if you have considered toning the abdominal muscles. The routine helps stabilize and build abs, shoulders, and the core without applying excessive strain on the back. Push-ups This exercise is one of the most common methods most individuals can try at home. And as simple as the routine may seem, the activity targets several regions of the body at once, making it worthwhile and effective. Each set of push-ups you complete will benefit your chest, shoulder, tricep muscles, and core.

When one suffers from multiple myeloma, this blood cancer forms in their healthy plasma cells. These white blood cells can produce antibodies that identify bacteria and fight them, helping prevent illness. In this disorder, the bone marrow produces too many cancerous plasma cells, which replace normal blood cells. In addition, an abnormal protein produced by these cancer cells can lead to complications. Here are early signs of multiple myeloma that one should know. Early signs of multiple myeloma While this condition may not cause symptoms in the early stages, it can lead to various severities. It is usually discovered during a routine blood test or, in some cases, a urine test. Some of the early signs of multiple myeloma include the following: Bone pain This condition can directly affect bone density and lead to pain in the back, ribs, and hip bones. Usually, people experience it as a dull, aching pain that gets worse with movement. Weak bone strength can also result in fractures of the spine and long bones like the arms and legs. It can also compress the spinal cord, causing numbness in the legs. Anemia Anemia interferes with blood cell production in the bone marrow, resulting in the body’s lack of red blood cells.

Menopause is a natural event in a woman’s life as their menstrual cycles come to an end. The phenomenon leads to a reduction in the estrogen hormone, which may affect one’s metabolism. The changes may also lead to declining bone density, hot flashes, and irregular sleep patterns. The symptoms of menopause may sometimes last for years. Therefore, women must follow a proper meal plan to cope and manage during the transition. Salmon Fatty fish like salmon are known for their heart-healthy properties called omega-3 fatty acids. These acids can improve an individual’s mood and brain function. The properties can also keep blood pressure levels in check and regulate symptoms like hot flashes. Broccoli Vegetables like broccoli are beneficial for the human body in several ways, including managing the symptoms of menopause. Broccoli contains calcium, which is known to build bone strength. It can also improve estrogen levels responsible for curbing the risk of breast cancer. Eggs Eggs are flush with vitamin D and iron, essential for women going through menopause. The food also contains healthy proteins known to reduce cholesterol levels and curb the risk of heart disease. Oatmeal Adding whole grains such as oatmeal to a meal plan can boost the fiber levels in one’s body.

A strong immune system is an essential part of leading a healthy life. A healthy immune system incorporates organs, tissues, proteins, and bodily processes that help fight infections caused by bacteria, viruses, and other foreign bodies. There are multiple ways to improve and maintain a strong immune system, one of which is to eat certain foods. Read on to learn more about foods that help in boosting one’s immune system. Yogurt Yogurt and other probiotic foods are essential to improving the body’s immune system. These foods help to improve the microbiome and bacteria that reside in the gut and the digestive tract. These bacteria play a crucial role in regulating the immune system. They also help ensure that the immune system only attacks infection and harmful bacteria and viruses but not healthy cells and tissue in the body. Besides yogurt, you can add other probiotic foods like kimchi and kombucha to your meals. Fatty fish Fatty and oily fish such as salmon, tuna, mackerel, and more contain loads of antioxidants, omega-3 fatty acids, and essential nutrients. Omega-3 fatty acids are linked with lower risks of developing conditions such as heart disease, rheumatoid arthritis, and even eczema. It also helps with the prevention of certain autoimmune disorders and even cancer.

The skin can look tired, aged, and become acne-prone for various reasons, such as air pollutants and seasonal changes. But there may also be times when you experience breakouts out of the blue and for no mistake of your own. However, certain habits you can control might be influencing your skin more than you realize. These can worsen the skin’s overall health and also lead to conditions like eczema if you aren’t careful. 6 habits to avoid for better skin health Going out in the sun without SPF One of the golden rules of having healthy skin is to use sun protection. This includes sunscreens, hats, and sunglasses. Being disciplined about using sun protection ensures that your skin remains free of sun damage and does not show early signs of aging. It is also an effective way of reducing the risk of skin cancer. Using an unclean brush Regularly and repeatedly using unclean makeup brushes can be a definitive way of damaging your skin. You might not be aware of it, but your makeup tools can be a trove of bacterial growth that can harm your skin. For example, they could cause rashes, acne, and infections and might, in rare cases, lead to skin pigmentation.

Multiple myeloma is a rare type of cancer that leads to accumulating cancer cells in the bone marrow. It alters the blood’s plasma cells and lowers the body’s production of disease-fighting antibodies, thus causing a wide range of symptoms in the process. However, the disease often has no signs in its early stages, making it challenging to identify. Therefore, here are the silent signs of multiple myeloma to look out for: Fatigue Healthy blood cells allow the body to fight disease and infections easily. However, with the increase of cancerous cells in the body, it has to work much harder to fight infections, causing fatigue and weakness. Bone problems Since myeloma affects the bone marrow, it can affect the process of bone cell formation, which can lead to problems like bone pain and brittle or broken bones. Kidney problems The breakdown of bone in the body leads to a rise in calcium levels, which can lead to several complications like increased thirst and urination, constipation, confusion, and kidney damage. Low blood counts The multiplication of myeloma cells in the body leads to crowding out healthy blood cells. This reduces the occurrence of red blood cells (anemia) and white blood cells (leukopenia), making one more susceptible to infections.

Lung cancer is among the leading causes of death in both men and women. Even though it is treatable, early detection and diagnosis are crucial. The two most common symptoms of the condition are believed to be persistent cough and shortness of breath, but in many cases, they do not appear until the advanced stages. So, here are a few other silent signs of lung cancer one should look out for. Fatter fingertips A few types of lung tumors produce hormone-like chemicals. These chemicals can push more fluid and blood to the fingertip tissues, making them look thicker or larger. Furthermore, the skin next to the nails can look shiny, and the nails may curve more. Statistics suggest that 80% of people with this symptom have lung cancer. Stomach issues Many people with lung cancer develop hypercalcemia, characterized by high amounts of calcium in the blood. The condition can lead to problems like stomach aches and constipation. Moreover, some hormone-like substances released by the tumors may cause kidney problems, leading to cramps and nausea. Hoarseness or changes in voice Some also notice a few changes in their voice, making it seem strained or raspy. This may happen due to the lung’s pressure on the nerve that controls the vocal cords.

Leukemia is a blood cancer that predominantly affects a complex network of tissues making up the bone marrow and lymphatic system. In most cases, cancer spreads and affects the white blood cells, particularly in the bone marrow leading to excess production of these infection-fighting cells. Leukemia is a slowly progressing cancer that may go unnoticed; therefore, paying attention to the following silent signs becomes necessary. Unusual bleeding Unexplained nosebleeds or frequent bleeding of the gums are among the first signs of blood clotting. Clots can force the blood out with the slightest bruises, so paying attention to these bleeds is crucial. Women may also experience heavy menstrual periods indicating a severe problem. Observing purple spots anywhere on the skin is also a sign of blood clotting, so immediate medical attention is advisable. Fatigue and weight loss Leukemia affects the body’s ability to produce new red blood cells. A low RBC count means reduced oxygenated blood flowing through the body to different organs resulting in weakness and lethargy. Persistent tiredness can force a person not to be able to keep up with daily activities. However, one’s appetite may also be affected, causing rapid weight loss. Fever, pain, and weight loss Frequent bouts of fever raise the body temperature resulting in night sweats and chills.