3 Effective Tips to Help Grow Thick and Healthy Hair Fast

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For many who experience it, hair loss can be a real pain. Aside from taking a serious toll on the way a person looks, too much hair loss is also indicative of certain conditions and health problems. Growing healthy hair is often a lot easier said than done, and is often requires more time, effort, and money than many think they would spend in the first place. However, thanks to modern science, people are now being awakened to the realities of growing luscious hair. For those wondering how to have thicker hair, these three tips should be of help.1

  1. Choosing the Right Hair Brush – Despite being overlooked by most, changing simple hair care practices can boost hair health and make it grow thicker and longer. The most common mistake people make in terms of caring for their hair is using the wrong kind of hair brush. Different textures of hair need different kinds of combs and brushes, and it’s important to understand hair type before making a purchase. For wavy hair, using a classic styling brush with nylon bristles and a rubber base is the most ideal as it can work through tangles without puffing out the natural waves. A paddle brush with a combination of boar and nylon bristles is designed for untangling straight long hair. Finally those with curly hair are encouraged to use a round boar bristle brush will help polish the strands and achieve a managed look without fluffing out the curls.2
  2. Using Organic Hair Care Products – Lots of the products available on the market are jam packed with chemical ingredients that sap life and health from hair, leaving it weak and susceptible to damage. Reading labels before making a purchase can help reduce the odds of making the wrong choice when shopping for hair care products. To make sure a hair care product is a good one, steer clear of any options that include parabens, sodium laurly sulphate, sodium chloride, and polyethelyne glycol in their formulation. These are known to dry out the hair, stripping it of essential oils and irritating the scalp causing serious hair loss. When reading the labels, it’s ideal to look at the ingredient that comes after water. If it’s followed by glucoside or isenthionate, it’s likely a better option than others.3
  3. Get Healthy and Happy – Vitamin deficiency, poor skin health, and stress are roads that all lead to the same hair loss problem. Maintaining a healthy diet and reducing stress and anxiety can help bring a healthy glow back to hair. Incorporate vitamins and supplements that contain biotin, niacin, vitamin C, iron, and zinc into your diet to make hair grow thick and healthy. To maintain a healthy scalp, vitamin B complex has been proven to be an effective supplement. For those who commonly experience stress, looking for an outlet to help relieve it can be a good way to stop hair loss. Meditation and mindfulness are both ideal practices as they aren’t only proven to relieve stress and anxiety, but are also known to increase blood circulation, bringing more nutrients to the scalp for healthy growth.

It doesn’t matter how much hair has been lost – a healthy head of hair is always possible. Make a note of these three steps to avoid further hair loss and to encourage healthy growth for thick, vibrant, and lush locks.

Frustrated with Freckles? 4 Treatments Dermatologists Recommend to Get Rid of Freckles for Good

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Freckles are small darker pigmented dots of skin that commonly occur in people with light skin tones. They are caused by exposure to the sun, particularly to UV-B rays, which then in turn cause damage to normal cells. When the melanocytes under the skin are compromised, they malfunction and thus create small dots we see as freckles. For some, freckles can be frustrating and the constant effort to hide them can be tiring and tedious.

If you want clear, even-toned skin all over, try these effective methods to have freckles pigmentation successfully removed.treatment-1024x617

  1. Laser Spot Removal – Lasers are commonly used in a lot of skin treatments in aesthetics clinics because they’re highly effective and minimally invasive. To remove freckles with laser treatments, dermatologists use high-tech laser lights that target their beams into the third layer of the skin where freckles’ pigments lie. Depending on the amount of excess melanin, outcomes may vary. Some clients may need to return for repeat sessions to completely remove freckles.chemical2
  2. Chemical Peels – For those who want to approach the issue with a less complicated technique, chemical peels prove to be the option of choice. Dermatologists prescribe powerful TCA-trichlor vinegar acid treatments which react with freckles and remove them from the skin. The product is generously slathered over the problem areas, left for several minutes to an hour, and then washed off to reveal uniform skin tone that can last even after re-exposure to harsh sunlight.3999135_orig
  3. Radio Wave Abrasion – From the name of the procedure itself, it can be assumed that this particular method is the most aggressive. Abrasive radio waves delivered through a CO2 laser are used to permanently damage the pigments to prevent the freckles from resurfacing in the future. The melanin is thus suppressed and skin in treated areas are unlikely to darken no matter how much sun exposure the client experiences. After the procedure, clients are required to undergo 7 days of bed rest to properly accommodate the healing of the skin. Redness can occur, and may last up to 3 months depending on the condition of the individual’s skin.

Why try to hide your freckles when you can have them removed? Instead of blotting them out with makeup, give these dermatologist-proven techniques a try to reveal a radiant, even-toned, and flawless skin from all angles.

The Ultimate Cheat Sheet on Fitness Centers

Joining a fitness center is a fun way to get healthy, be social and sculpt your body. With the increasing popularity of exercise, there are a variety of workout facilities to choose from. No matter what your exercise interest or fitness level a new athletic center will have something for you.

What to Expect

Gyms have a variety of weight machines, cardio equipment, free-weights and personal trainers to help members reach their goals. You may also find numerous fitness classes such as Zumba, Pilates, yoga, or spinning led by knowledgeable instructors. Some gyms even have pools which may include water aerobics. Another feature of many athletic centers are the outdoor tracks and indoor gymnasiums with team sports equipment. Luxurious athletic clubs include spas, tanning beds, racquetball and dining. Before choosing a new fitness center, it is important to be prepared with the gym essentials.

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Exercise Attire

– Wear proper footwear to prevent injury.
– Exercise attire should be breathable, comfortable and appropriate.
– Most gyms have locker rooms and a shower for your convenience.
– Be courteous of others in the spa area, by wearing your swimsuit in the sauna, steam room and hot-tub.

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Hydration

– According to the American Council of Exercise you should drink 17 to 20 ounces of water 2 to 3 hours before exercise.
– During your exercise routine drink 7 to 10 ounces every 10 to 20 minutes.
– Within 30 minutes after your work out ends, drink at least 8 ounces of water.
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Cross Training

– Classes are a fun way to get motivated, interact and get fit.
– Try something new! Getting out of your comfort zone will challenge you in more than one way.
-Prevent boredom, fatigue, and injury by cross-training with various strength moves, cardio routines and classes each week.

woman-exercising-in-gym-with-trainer Athletic Trainers

– Hire an athletic trainer if you are a new to exercise, have a physical disability, or have plateaued.
– Trainers can teach beginners and experienced athletes how to safely strengthen and tone their muscles.

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Fitness Elements

– Cardio gets you slightly breathless should be done 150 minutes a week.
– Strength train your major muscle groups with body weight, free-weights or machines at least two days a week.
– Warm-up for 5 to 10 minutes preceding a workout to increase oxygen in your major muscles groups.
– Cool down for 5 to 10 minutes after a workout for your comfort and safety.
– Stretch at least twice a week to increase your mobility.

Start Light, Be Consistent and Have Fun!

Don’t let a new workout facility be an intimidating experience. Most fitness clubs include a free day-pass before becoming a member. Use the day to ask questions or schedule an appointment with a personal trainer. Being honest about your health and exercise history will help you and your fitness professionals design the perfect routine. The key to success is being moderate, consistent and having fun along the way.

 

Understanding Melasma: What Exactly Causes it

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Melasma is a common skin condition wherein it causes the formation of brown patches on the face. Most people get melasma patches on their forehead, chin, area above the upper lip and cheeks. It’s more common in women.

What Causes Melasma?

  1. Pregnancy

Also dubbed as chloasma or the mask of pregnancy, melasma is common among pregnant women. Hormonal changes that happen in the body often results in melasma formation. However, most of the patches disappear in the later months of pregnancy. For some women, it may last even after they have given birth.

During pregnancy, the body may experience increased estrogen, progesterone, and melanocyte-stimulating hormone (MSH) production, especially during the second and third trimester of pregnancy. When this happens, there is an increased production of melanocytes, the cells in the skin that can develop pigment called melanin.

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  1. Contraceptive Pills / Hormonal Medicines

Postmenopausal women who receive their progesterone hormone replacement therapy are at an increased risk of developing melasma. Also, women who take hormone treatments like oral contraceptive pills, implants, and intrauterine devices may also develop melasma.

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  1. Too Much Exposure To The Sun

One of the most common reasons in the development of melasma is overexposure to the harmful ultraviolet rays of the sun. The ultraviolet rays stimulate the production of melanin. Thus, melanin patches worsen during summer. For other women, their condition comes back again and again. This is because even just a small amount of sun exposure can make the patches return even after fading.

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  1. Medicines/Cosmetics/Skin Products

There are some cosmetic products that make melasma worse. This is because skin irritating chemicals in these products may worsen the condition. Hence, it is important to use gentle and hypoallergenic skin care products.

Moreover, some medications, including new ones used to treat cancer may worsen the appearance of melasma. Other products like deodorants, soaps and cosmetics may lead to a phototoxic reaction that triggers the formation of melasma.

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Melasma Treatment

The treatment for melasma is divided into two: general measures and treatment options. For general measures, these are focused on removing causative agents of the skin condition. For instance, women who develop melasma may be advised by her dermatologist to discontinue hormonal contraception or products used that may contribute to the appearance of melasma.

Treatment options, on the other hand, are focused on eradicating melasma patches that have already formed on the skin. Topical treatments are often prescribed to reduce melasma patches and at the same time, prevent new pigment formation.   There are other types of melanin treatment including oral medications and laser therapy. You can get melasma help in Singapore through many skin clinics that offer treatments for this type of skin condition. Singapore is a tropical country and its hot temperature may lead to more women developing melasma.

5 Principles of Pilates That Beginners Must Know

Pilates is a popular form of exercise that uses a mat or a special apparatus to strengthen the body, increase flexibility, improve posture as well as promote calmness and mental awareness. Like yoga, it is not a high-impact workout, but its series of movements and poses offer a total body workout. Pilates improves your posture and strengthens your core.

You can search online to find pilates classes in Singapore. Due to increasing interest, most health clubs and gyms now offer classes. If you’re interested to try Pilates, here are 5 principles to take note of:

 

  1. Proper Breathing

Proper breathing opens up the body and relaxes tense muscles. It is not ideal to start a pilates or yoga class when one is tense. Proper breathing techniques are taught in order to supply the muscles with enough oxygen while doing the exercises. This prevents tension and tight muscles which will leave you unable to execute the moves properly. Relaxed and full breaths are essential to concentration and focus.

 

  1. Pelvic Position

Posture is extremely important in pilates. The pelvic positions can either be neutral or imprinted. The neutral placement follows the natural curve of your lower back. The hip bones as well as the pubic bones should be positioned parallel to the mat. Remember not to arch your back during neutral placement.

 

  1. Correct Rib Cage Placement

Proper breathing engages the rib cage and its position has a direct effect on the alignment of your spine. When lying on the mat, avoid lifting off or pushing your ribs. You should also take note of where it  is positioned as you do overhead arm movements. Remember to inhale through the nose and exhale through the mouth.

 

  1. Solid Shoulders

Solid and stable shoulders are essential in avoiding neck strain during exercises. To find proper placement, don’t round your shoulders too much, nor should you squeeze them together towards your spine. Square your shoulders and find a natural position. They should be stable but not rigid.

 

  1. Head and Neck

Posture is key in not sustaining injuries in Pilates classes. Sometimes, students are allowed to use a small pillow when lying on their back so that the neck and head are in a comfortable position. You can do this initially, but should learn the correct position as you progress.

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You can watch online videos of Pilates to become familiar with the exercises but it is not advisable to rely only on that. Look for classes where a trained and skilled instructor can guide you. Once you’ve mastered the exercises and correct posture, you can then opt to do pilates classes at home.

5 New Slimming Treatments to Check Out

If only losing weight and keeping it off were as easy as drinking a cup of coffee. People would want nothing more than a painless and effortless way to lose unwanted fat and trim off inches from problem areas in their bodies. Science and technology is still working towards achieving that. But in the meantime, they have been developing different kinds of treatments to help people slim down. Check them out:

  1. Caffeine and Green Tea

Image result for Caffeine and Green TeaApart from pills, scrubs, wraps and other slimming treatments have been featuring caffeine and green tea for their weight loss properties. These two ingredients are able to draw water out of fat cells, giving off a slimmer, leaner appearance. The downside is that the effects wear off once the treatments stop.

  1. CoolSculpting

Image result for CoolSculptingEven after a person has lost weight, there are still some problem areas that may have stubborn fat. This is why some people resort to body sculpting treatments. CoolSculpting, for example, uses the method of “freezing” fat in troubled areas such as the tummy, arms, thighs, or hips. The frozen fat cells eventually die and are metabolized by the body within 4 to 6 weeks. This amount of time also allows the skin to tighten and re-adjust. The skin does not become loose and wrinkled. This method is fast becoming popular in reducing unsightly bulges or toning specific areas.

  1. RFA Liposuction

Image result for RFA LiposuctionThere are different kinds of liposuction treatments and RFA, or Radio Frequency Assisted Liposuction is one of them. This treatment is the opposite of #2 since this uses heat to melt the fat. It involves opening an area to target pockets of fat and heating them. When the fat is melted it is suctioned out using a syringe.

  1. Zerona Laser Therapy

Image result for Zerona Laser TherapyLasers are one of the most preferred tools used in slimming treatments. Zerona uses a low-level laser to emulsify fat and eventually drain it into the lymphatic system. According to data, this treatment is able to reduce overall body circumference by about 3.5 inches in a period of two weeks.

  1. LipoLift Treatment

Image result for LipoLift TreatmentLipoLift is a type of laser liposuction treatment that is fast becoming popular. It targets a specific problem area which is exposed to the laser. When the fat melts, it is sucked out. What’s good about this is that the laser doubles as a skin tightening agent. The area where the fat was removed becomes tighter and toned. The treatment is also painless, since it is numbed with a special solution before the laser is introduced. Experts say this is one of the most promising treatments available in the market today.

Before going out and signing up for these slimming treatments, don’t forget to consult an expert. Take note too, that these procedures must be done by licensed professionals, so choose a trusted and reputable clinic for your procedures. The road to achieving a slim and well-sculpted body is never easy. Keeping it that way, is equally as hard.

A balanced and nutritious diet coupled with regular exercise will help keep the weight and fat away.

5  Natural Ways  to Detoxify Your System

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When you feel that you’re always tired, lethargic and unenthusiastic all the time, your body could be telling you that something is wrong. Inadequate sleep, lack of rest and other bad habits all adds up and makes your system toxic. You need to stop and do something before it shut downs completely.

Here’s how to detox your body naturally:1

  1. Quit Smoking and Drinking

Excessive smoking and alcohol intake are two of the things that make your body toxic. Apart from wreaking havoc on your lungs and kidneys, this combination also affects your ability to think clearly and make sound decisions. Most of the time, people would drink and smoke rather than eat a decent meal. If you’re one them – stop. You’re taking off years from your life by doing this.2

  1. Lay Low on Coffee and Energy Drinks

Coffee and energy drinks keep you awake and energetic. It helps you beat deadlines and have the strength to go to the gym after a busy and long day at work. But with the high comes a crash, and this is what happens after the effects of caffeine wear off. To detoxify your system, lay low on drinks with caffeine and sugar. You can have your coffee in the morning, but try not to have it at night so you can sleep soundly.

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  1. Drink Water and Fresh Juices

Drinking eight glasses or more of water will freshen your body up and hydrate you. You’ll also start noticing that your skin is brighter and less dull. Try to add fresh fruit juices and smoothies to your drink options. When dining out, have a fresh fruit shake rather than a beer or cocktail.4

  1. Stay Away from Processed Foods

Processed foods are laden with salt and other chemicals. These preservatives can cause damage to your kidneys and elevate your blood pressure. They also contain a high amount of fat which can cause you to gain weight in the belly area. Rather than consume processed foods, opt for fresh ones. Lean cuts of meat and grilled fish are also tasty and good for you.5

  1. Sleep and Exercise

The body naturally cries out for rest and sleep at the end of the day. When you’re trying to detoxify your system, sleep and exercise always go hand in hand. Exercise allows you to sweat the toxins out and it also releases chemicals in your system that make you feel happy. You can also try Pilates or yoga if you’re not yet ready for intense cardiovascular workouts. Finally, sleep. Sleeping eight hours a day restores the body’s natural rhythm and refreshes you. Think of it as a computer that you need to reboot.

When the body is tired, you’ll not only get sick, you will also be moody and hungry all the time. Chances are you’ll reach for sweets and coffee or a soda. The vicious cycle continues until you end up ill. Don’t wait for that to happen. Follow these natural detox tips in order to take better care of yourself.

6 Ways To Tighten Loose Skin After Weight Loss

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After working hard to lose weight, you’ll also need to overcome another problem: loose skin. This is caused by your skin’s elastic components that may require time to adapt to the newly changed shape of your body. If you lose your weight too fast, you’ll have higher chances of getting them. Here are six things that you can do to tighten loose skin:1

  1. Take proper care of your skin To promote tighter skin, you can increase skin circulation and remove dead skin cells by doing exfoliation on a daily basis. You can also use cream for stretch marks or skin tightening creams formulated from ingredients such as Vitamin A, Vitamin C, Vitamin E, soy protein, yeast extract, hyaluronic acid, aloe vera, and herbs. These formulations help to increase the skin’s elastic formation and collagen. To improve skin tone of the affected area, take a hot bath with minerals and sea salts. Avoid hot chlorinated water, tanning booths, harsh detergents (i.e. sulphates in dishwashing liquids, shampoos and soaps), and limit sun exposure; all of which could decrease your skin’s elasticity.2
  2. Have a good diet To keep your skin stay elastic and plump, you need a good dose of elastin and collagen in your body. You need to consume protein-rich foods that contain elastin forming components and collagen, such as fish, nuts, seeds, beans, tofu, legumes, milk and cottage cheese.3
  3. Get proper hydration Stay hydrated. Two litres of water each day is highly recommended. Stay way from sugary drinks as they’ll make you sluggish slows down the process.4
  4. Maintain a healthy lifestyle A bad lifestyle or habit could affect your skin’s elasticity. To avoid getting elephant-looking skin, stay away from excessive drinking, smoking, and sun exposure. Limit your alcohol intake to one drink a day if you’re a woman, and two if you’re a man. Smoking ruins your skin so it’s best to cut it out for good. If you need to be out in the sun, make sure you wear sunscreen at all time.5
  5. Avoid losing weight too fast Working out excessively and crash dieting will not only harm your health, it will cause you to have more ugly, loose skin throughout your body. A sudden loss of fat and muscle would shock your skin, leaving no time for it to adjust to the newly changed shape of your body. Instead, aim to lose between 0.45kg-1kg of fat a week. Include strength training and weight lifting in your programme to avoid losing lean muscle, a crucial component to maintain skin elasticity.6
  6. Do skin-tightening exercises You can also try a few skin-tightening exercises on different parts of your body that help to tighten your loose skin once you’ve finally achieved your weight goal, such as planks, crunches, bicep curls, tricep kickbacks, squats, and lunges.

In essence, your skin’s elasticity will decrease as you age. Rather than focusing on something that you can’t control, keep your focus on maintaining a healthy lifestyle by staying away from things that further decrease the skin’s elasticity, eating healthy food, staying properly hydrated, and taking proper care of your skin on a daily basis. Try not to lose weight too fast to prevent the forming of loose skin.

5 Fast And Effective Ways To Treat Minor And Moderate Wrist Pain

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For those who are athletic and actively play sports games, they have higher chances of getting wrist pain, though it could practically happen to anyone. This is because when you play a sports game, there’s extreme pressure being exerted on the wrist, or you could have twisted it in certain movements in order to make the score. Being hit on the wrist and falling could also cause wrist pain.

There are three grades of wrist pain which doctors would use to diagnose to ensure the right treatment for you. They are minor ligament damage with pain (grade 1), severe ligament damage with pain and some function loss and looseness of joint (grade 2), and a fully torn ligament with pain and severe function loss and looseness of joint (grade 3). For grade 3-wrist pain, you’re required to seek medical attention from doctors as soon as possible. The more serious your injury is, the more likely you are to need a surgery. For grades 1 and 2, there are five fast and effective ways to treat wrist pain1

  1. Do strengthening and stretching exercises Strengthening and stretching exercises could speed up healing when you hurt your wrist. Wait at least five to seven days after your injury to practice them. Start with gentle movements minus weights, such as extension, flexion, supination, and wrist pronation. Do two repetitive sets for each movement. Before you start any stretching and exercising, consult with your doctor first. If pain lingers, stop immediately and do them another day.2
  2. Keep wrist immobile by using a splint or cast This is a temporary solution until you seek further treatment from a doctor. He or she will then determine whether or not you’ll need to continue using it. Keep in mind that using any of them for too long, in some cases, can cause muscle weakness and more stiffness to the wrist.3
  3. Take non-steroidal anti-inflammatory painkillers (NSAIDs) Taking NSAIDs like Panadol, Motrin, Aleve, or Advil is the fastest way to overcome swelling and pain in a short time. Also, bear in mind that these medications come with side effects which include increased risks of ulcers and bleeding. Unless your doctor recommends taking them several times a day, the painkillers should only be taken occasionally to avoid serious side effects that could cause you more harm.4
  4. Do wrist compression Because wrist pain is due to overly stretched ligaments, putting a bandage and compressing your wrist could help the ligaments from stretching and breaking further, leading you to more pain. With bandages on the wrist, your movement will be somewhat limited to ensure no further injury is done.5
  5. Put ice on wrist This home remedy could help reduce swelling and pain. You can ice your wrist for 20 to 30 minutes every four hours for at least three days. You can also keep putting ice on your wrist until the pain is completely gone, if doing it soothes you.

Recovery time usually depends on the severity of your injury. In a rough estimate, it may take between 2-10 weeks for your injury to completely heal. Then again, everyone has a different healing rate. As you heal, consider doing an activity that won’t hurt the wrist, like stationary biking or jogging. If pain persists even after you’ve tried everything, consult with your doctor for further treatment.

All You Need To Know About Sports Injuries: Patella Dislocations

Patellar dislocations, also known as kneecap or patella dislocations, are common among athletes. Although they can happen to anyone, women are more likely to dislocate their knees than men because of the wider angle at which the patella and femur (thigh bone) attach to the hip bone, which causes greater stress on the knee.

 

  • CAUSES

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Kneecap dislocations are often caused by a sudden change in direction while the foot remains firmly planted on the ground, causing undue stress to the knee. Direct trauma may also dislocate the kneecap.

 

 

  • SYMPTOMS

Consult your doctor right away if you notice pain and swelling in your knee. Here are the signs and symptoms to look out for if you are injured.

– The appearance of a deformed knee

– A bent knee which cannot be straightened

– Pain and tenderness

– Swelling

– A large bump on the outside of the knee

– A “sloppy kneecap” (you can move the patella around from right to left)

The more often a dislocation occurs, the less pain and loss of movement a patient may experience, but the dislocated knee must not go untreated, because it damages the joint, leading to more serious injuries.

 

  • FIRST AID

visit-an-orthopaedic-clinic-for-knee-problemIf your knee is injured and swelling, and you suspect a dislocation, here are some things you could do before help arrives.

1) Remain calm. Do not panic, so you can perform or participate in the necessary first aid.

2) If you can, straighten out your knee, but if it hurts too much, keep the knee in place by using a knee immobilizer or a splint.

3) R.I.C.E. Rest your knee. Ice it. Wrap it in a bandage, and keep it above your heart. These are essential to reduce pain and swelling, but the latter two may wait until help arrives if doing them will disturb your knee.

4)Wait patiently for medical help to arrive. When the doctor arrives, he will be able to confirm the presence of a dislocation.

 

  • TREATMENT

Treatment depends on whether or not the dislocation damaged any of your bones or cartilage, so an X-ray (and sometimes an MRI) need to be performed.

If there is no damage, you will need to keep your knee in an immobilizer for about three weeks. Afterward, you will need to undergo physical therapy to regain strength in your leg.

If there is bone or cartilage damage, or if the knee continues to be unstable, you must undergo surgery, either arthroscopic (a small incision is made to the side of the knee) or open (your knee is opened up).

After your treatments, please inform your doctor if there is continued instability in the knee, or if the pain and swelling return. Your doctor will also need to know if you re-injure your knee.

 

  • PREVENTION

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You can prevent a dislocation by practicing proper techniques in exercises and sports. Exercises that keep your knee strong and flexible help prevent dislocation, so be sure to exercise your quadriceps (muscles in your thigh), because they help stabilize your knee. Maintaining a healthy weight is also important to reducing the stress on your knees.

So when you exercise and play sports, be careful and play well. Your body will thank you for it!