10 Things That Happen to Your Body If You Walk Every Day

Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well.

We at Bright Side were astonished to find out that kind old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little effort.

We’ve created a list of benefits you can literally walk yourself into.

1.   Positive brain changes

As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention cutting psychological stress and maintaining a higher level of endorphins.

2.   Improved eyesight

Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may also help to fight glaucoma by relieving eye pressure.

3. Prevention of heart diseases

According to the American Heart Association, walking is no less valid than running when it comes to the prevention of heart-related disease or stroke. This activity helps avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

4. Increased lung volume

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and more in-depth breathing, some symptoms associated with lung disease may also be relieved.

5. Beneficial effects on the pancreas

It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.

6. Improved digestion

30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

7. Toned muscles

Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.

8. Sturdier bones and joints

Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

9. Back pain relief

Walking may become a real life-saver for those who experience back pain during more challenging high-impact exercises. Since it’s a low-impact activity, it won’t cause more pain or discomfort, like running or HIT would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.

10. A calmer mind (if it was an organ, to be sure)

If walking improves depression symptoms in patients with primary depressive disorders, just imagine how quickly it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy-effect and improve your mood!

We’d love to hear if you have ever tried to substitute a trip to the gym or a run, with walking. Tell us in the comments below if it worked miracles for you or not?

source: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/  

10 Nail Symptoms and What They Mean for Your Health

Did you know that the color, texture, and shape of the nails are all a window into the body? Although some nail symptoms are innocuous, others may be a sign of chronic disease, even cancer. According to the American Academy of Dermatology,

“Nails often reflect our general state of health. Changes in the nail, such as discoloration or thickening, can signal health problems including liver and kidney diseases, heart and lung conditions, anemia, and diabetes.”

Even the growth of your nails may be a sign of your underlying health. Healthy nails grow up to 3.5 millimeters on a monthly basis, but factors like medications, trauma, nutritional status, and aging process have a huge effect on their growth.

In case you notice any changes in your nails, such as changes in shape and thickness, discoloration, or swelling, consult a dermatologist as soon as possible. Although the change may be harmless, sometimes something as serious as diabetes could be the cause.

10 Nail Symptoms and What They Mean for Your Health

1. Yellow Nails

There are many reasons why your nails may yellow, such as aging, smoking, and use of nail polish and acrylic nails. If they are yellow, crumbly, and thick, it is very likely that a fungal infection is an underlying cause. Although rarely, conditions like thyroid disease, diabetes, respiratory disease, and psoriasis could also be to blame.

2. Dry, Cracked or Brittle Nails

Lifestyle factors play a significant role in this case, such as if you are exposed to chemicals, live in an area with low humidity, have your hands in water very often,  or use nails polish remover on a regular basis.

Fungal infection and thyroid disease, especially hypothyroidism, may also be the causes of cracking and splitting.  Brittle nails may result from a deficiency in biotin or vitamins A and C.

3. Clubbing

Clubbing is described as an enlargement of the fingertips, accompanied with the nail becoming curved downward.  It can be related to low oxygen in the blood and lung disease as well as heart disease, inflammatory bowel disease, kidney disease, and AIDS.

Spoon nails.

4. White Spots

White spots on the nails are typically signed of nail trauma.  They are usually not a big deal and tend to fade away or grow out in a while on their own.  In some instances, they may indicate a fungal infection.

5. Horizontal Ridges

According to John Anthony, M.D., a dermatologist at the Cleveland Clinic in Ohio “This is typically the result of direct trauma to the nail or a more serious illness, in which case you’ll see it on more than one nail at a time … Your body is literally saying, ‘I’ve got better things to do than making nails’ and pauses their growth.”

Also known as Beau`s lines, horizontal ridges may also be the result of uncontrolled diabetes, zinc deficiency, circulatory disease, or psoriasis.  On the other hand, another type of horizontal line called Mees` lines may be due to malaria, leprosy, carbon monoxide poisoning, arsenic poisoning, and Hodgkin`s disease.

6. Vertical Ridges

Vertical seams are most common in older individuals, as they are a sign of aging and are not a cause for concern. In some cases, vertical ridges may be a sign of nutrient deficiency as a deficiency in magnesium and vitamin B12.

7. Spoon Nails

If the nails curve upward at the edges, resembling a spoon, it is very likely that you are deficient in iron or suffer from heart disease or hypothyroidism.

8. Pitting

Having multiple pits on the nails is typically a sign of psoriasis. “Typically, pitting occurs in around half of the people with psoriasis and 80 percent of people with psoriatic arthritis,” Chen says. Nail pitting may also be caused by connective tissue disorders or alopecia areata, the disease that causes hair loss.

9. Dark Discolorations

If you notice black streaks and painful growth on the nail, consult a doctor right away as they may be due to melanoma.

10. White Nails with a Strip of Pink

If your nails are white with a strip of pink, it may indicate congestive heart failure, diabetes, kidney failure, or liver disease.

Simple Nail Care Tips

Eat a balanced, whole-food diet ( high in protein, antioxidants, vitamins, and minerals)

Protect the nails from excessive exposure to water or chemicals

Minimize the use of nail polish and artificial nails

Keep the nails trimmed relatively short

Rub some coconut oil onto the nails on a regular basis to keep them moisturized

source:nail tips