If you can prevent an ACL tear, you can avoid physical stress, a missed sports season, and the time-consuming treatment processes. An anterior cruciate ligament (ACL) tear can occur when you stop quickly while sprinting, make a fast turn on the hills, or rotate to collect a ball. Oklahoma City ACL tear affects around 150,000 people annually, most of whom are athletes. This is a relatively high rate of sports injury occurrence; however, the good news is that you can prevent these ACL tears by employing some strategies.

Here are tips to prevent ACL tear;

Warm Up and Stretch before exercising

Cold and tight muscles and ligaments are considerably more prone to injuries. Warming up before undertaking strenuous exercise can assist in relaxing muscles, which can help to avoid injuries or minimize the severity of ACL tear.

Stretching is also beneficial for loosening the ligaments and muscles in the body. Stretch the leg muscles, particularly the front and rear thigh muscles. Stretching the rotational muscles of the ankle is also essential since a misplaced ankle twist can force the leg and knee to twist, leading to an ACL tear.

Improve balance

Most ACL injuries in sports are caused by an abrupt change of direction, an unexpected slowdown or halt,  a collision, or an improper landing. Improving balance and strengthening the muscles of your ankles, legs, feet, and knees can help minimize the weird twists and pivots that lead to ACL injuries and enhance resilience and response speed.

Avoid exercising when you are exhausted

When you are fatigued, it’s more difficult to keep proper form. You may avoid an ACL tear by getting adequate sleep and knowing when to stop working out for the day. Pushing yourself until you’re fatigued can result in muscle wear and tear or the incapacity of muscles to create force. Muscle weakness may develop from various causes, including obesity, age, and strenuous activity.

Strengthen your ligaments

One of the most ignored areas of injury prevention is diet and nutrition. A good diet and hydration are critical to keeping ligaments strong and healthy. Eating various colorful vegetables and fruits, lean meats, nuts, and legumes can help ensure your ligaments receive the calcium, protein, and other nutrients required to be healthy and injury-free.

Be mindful of jumping and landing

Landing a jump on stiff legs puts a lot of strain on your joints and ligament. The ACL absorbs greater force, which raises your chance of injuries. You may lessen this tension by bending at the hips and knees as you move. Bending your knees also helps align them with your feet.

Wear proper footwear

Ill-fitting shoes can affect your balance and increase the risk of falls, twists, and other inappropriate actions that stress your knee joint and may cause an ACL tear. Check that your footwear is correctly suited and that you wear the necessary sporting gear. Also, ensure you practice Proper athletic technique to prevent injuries. Consult a coach or physical trainer to confirm your technique is safe and accurate.

Call Prairie Garden Medical to book your appointment for ACL tear treatment.

Testosterone is usually associated with gym gains, teenage puberty, and a solid sex drive. It is also true that testosterone is associated with everything related to masculinity. Therefore, when your testosterone levels begin running low, you begin experiencing various disruptive symptoms.

These symptoms include chronic fatigue, low bone density, or reduced sex drive. You can get educated about testosterone therapy after contacting a Houston low testosterone specialist, especially if you present with low testosterone. Discussed below are reasons for seeking testosterone replacement therapy.

Increased bone density and strength

As men advance in age, their bone density starts declining due to decreased testosterone production in the body. As a result, they are at high risk of developing breaks, fractures, and osteoporosis with time. You should ensure you receive testosterone therapy to help maintain your bone density and prevent fractures.

The reason is that testosterone plays a vital role in bone mineral density. It also supports and improves musculature for increased mobility and support. You should therefore seek this therapy if you want to improve the strength and density of your bones.

Rebalanced and improved mood

Common symptoms of low testosterone hormone include depression, anxiety, and mood swings. Irrespective of how hard you try, these symptoms rarely go away because imbalanced hormones cause them. You cannot conclude that your testosterone levels are low after experiencing anxiety or mood swings for a day.

You conclude that if you are always moody or exhausted, you cannot tell how you can find help. But according to, research performed shows that testosterone replacement therapy helps improve your mood and quality of life. Therefore, it reduces fatigue, irritability, and even depression.

Better cognition and memory

Reduced testosterone levels increase your chances of developing memory problems. One of the most common conditions you might develop is Alzheimer’s disease. Testosterone replacement therapy helps reduce your risk of developing such mental conditions.

It also makes you smarter and more accurate while working. It does so by increasing your ability to focus, thus improving your cognitive health. Therefore, testosterone therapy is key in increasing your mental and verbal abilities, which allows you to recall what you have learned.

Improve libido

One of the key benefits of testosterone therapy is improved sex drive or libido. It is also one of the main reasons why most people opt to undergo testosterone hormone replacement therapy. Most men experiencing low sex drive are usually frustrated because they usually feel less like a man.

Testosterone is necessary for your sex life, sperm production, and fueling your sex drive. If you begin experiencing any of the above symptoms, your testosterone levels will be low. For that reason, you require testosterone to enable you to start enjoying sex once again.

Are you interested in fighting back the symptoms of low testosterone levels, including low sex drive, fatigue, and reduced bone density? Testosterone therapy is the best solution to such concerns. It helps restore your testosterone levels to normal, thus providing symptomatic relief and improving your quality of life.

You can therefore seek Lyon Healthcare services, especially if the symptoms you are experiencing are due to reduced testosterone levels. In such cases, your care provider usually gives replacement therapy to increase testosterone levels in your body. Doing so not only improves your sexual health but also prevents cardiovascular diseases.

Are you an intended parent embarking on the journey of surrogacy? While this may be an exciting and joyful time for you, it is also completely normal to experience feelings of anxiety and depression throughout the process. After all, surrogacy can be a complex and uncertain journey filled with many emotions.. As an intended parents San Diego, you can use plenty of strategies to manage your mental health and find support during this time.

Here are some practical tips for managing these feelings and promoting positive mental health during surrogacy:

Seek support

It is advisable to have a strong support system during the surrogacy process. This can include family, friends, or a support group of other intended parents going through a similar journey. You may also consider talking to a therapist or counselor who can provide additional guidance and support.

Stay informed

Education can be a powerful tool in managing anxiety during surrogacy. Make sure to research the process and any legal or financial considerations involved. This will help you feel more prepared and in control of the process.

Practice self-care

It is vital to prioritize self-care during the surrogacy journey. This can involve engaging in regular physical activity, eating healthily, getting enough rest, and taking breaks as necessary. It is also advisable to take part in enjoyable and relaxing activities.

Communicate openly

Effective communication is key to managing anxiety during surrogacy. Make sure to communicate openly with your surrogate and any other involved parties. Don’t be afraid to express your concerns and ask questions.

Set realistic expectations

Make sure you set realistic expectations during the surrogacy process. Understand that there may be unexpected challenges or delays, and try to be patient and flexible. Celebrate small victories along the way and keep your focus on the end goal.

Practice mindfulness

Being mindful means paying attention to the present and monitoring your thoughts and feelings without passing judgment. The use of mindfulness techniques can ease anxiety and foster a state of calm. Introducing mindfulness exercises like yoga, meditation, or deep breathing into your routine.

Take breaks

It’s recommended to take breaks from the surrogacy journey when needed. This can include taking a day off work, going on a vacation, or engaging in other activities that allow you to step away from the process and focus on your mental health.

To understand the surrogacy process, you need to understand that the process typically begins with an initial consultation with a surrogacy agency or fertility clinic. You will then choose a surrogate, who will undergo medical and psychological screenings to ensure she is healthy to carry a pregnancy. Legal agreements will be established to outline the terms of surrogacy and parental rights.

Medical procedures will then take place to prepare the surrogate’s body for pregnancy and potentially retrieve and fertilize your eggs or sperm. The surrogate will carry the pregnancy to term, and you will be involved in prenatal care and attend your child’s birth. Finally, legal parental rights will be established through a court process. Remember that surrogacy can vary depending on your specific circumstances and needs.

If you are an intended parent on the surrogacy journey struggling with anxiety or depression, visit Great Beginnings Surrogacy @ Gen 5 and speak to your specialist.

PCOS is a widespread but terrible syndrome that affects about 10% of all women. Simply put, it is a complex anomaly of hormones, namely androgens. The concentration of androgen is higher in women. That being said, androgen is a male sexual hormone present in minimal amounts in females. The term “polycystic ovarian syndrome” refers to the development of many cysts in the ovaries. Some women with this disorder get cysts, but some women with the disease don’t.

Nowadays, it has become so relevant that 2 out of 5 women suffer from either PCOS or PCOD. People use these 2 words interchangeably without knowing their depths. Let me tell you, there are nuances between the words used. Polycystic ovarian syndrome (PCOS) and PCOD are two different conditions with similar symptoms but different causes. Polycystic ovarian syndrome (PCOS) is a condition that happens when the ovaries make more androgen than they should. In polycystic ovary disease (PCOD), the ovaries start making immature eggs, which can cause hormonal imbalances and swollen ovaries. Yet, unlike PCOD, these cysts won’t burst out of the ovaries but instead will accumulate there.

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There is currently no cure for PCOS. There are some self-care techniques that women follow while experiencing the symptoms. Changing your lifestyle and taking nutritional supplements may help you deal with these causes and ease your symptoms. Yet, there is currently no foolproof treatment.

This topic is highly discussed yet often misunderstood, even by several healthcare professionals. The warnings about PCOS are widely known and discussed. However, it is important to shed light on the root cause and also dispel some answers that are prevalent.

We all must have heard that PCOS leads to excessive weight gain.  

What are the causes of PCOS?

Scientifically, no one knows the exact cause of this complex syndrome. There are various secondary causes due to some underlying health issues.

Hormonal Imbalance

Every reproductive disorder is a result of extreme hormonal imbalance. When we talk about hormonal imbalance, we mean raised levels of testosterone. Levels of the luteinizing hormone are also high. The reason for these hormonal changes is unclear.

Some have speculated that a malfunction in the ovary, another hormone-producing gland, could be the source of the problem.

Insulin resistance

The pancreas also secretes the hormone insulin. Insulin keeps the body’s sugar level in check. Insulin resistance occurs when cells fail to respond to insulin. Insulin resistance makes it harder to ovulate because it makes the ovaries make too much testosterone. This makes the follicles, the sacs in the ovaries, grow slower.

It is also in your genes

It is quite common to understand that PCOS runs in families. If your mother or aunt has PCOS, you are more likely to get it too. Even though the genes that cause this condition haven’t been found yet, research is still going on.

What does a PCOS belly look like?

PCOS symptoms are as varied as those of any other syndrome. Abdominal weight gain, also known as the “PCOS belly,” is a typical symptom. The weight gain is due to higher levels of androgens and insulin resistance, which lead to fat storage in our bodies. The PCOS belly is connected to adipose tissue in the body, and PCOS has molecules that cause inflammation.

PCOS belly, i.e., weight gain, is different from other weight gains. The belly that comes with PCOS can cause a lot of pain, anxiety, and even serious health problems like insulin resistance, type 2 diabetes, and heart disease.

How to look out for a PCOS belly?

It’s possible that you’re carrying around some unnecessary pounds. This type of weight gain is around the midsection. It makes you prone to heart disease, type 2 diabetes, and insulin resistance.

Women with PCOS frequently complain of looking like “spare tyres,” with the majority of their body fat concentrated around the waist. Central obesity is a hallmark of polycystic ovary syndrome (PCOS). In addition, hirsutism—the development of extra hair on the face, chest, and back—can occur in women with PCOS.

How to treat PCOS?

When we talk about curing, we want to reduce the intensity of the symptoms. Here, weight gain, acne, and facial hair are the major symptoms that can be controlled. Apart from that, underlying health conditions and physical discomfort are also threats.

Understand the link between hormones and inflammation. Working on these imbalances will help reduce the inflammation and eventually aid in weight loss. As far as we know, there is no cure for this syndrome. But there are definitely major directives to follow to mitigate the situation.

According to ICD-10 data, women who have polycystic ovary syndrome are more likely to develop:

• diabetes,
• metabolic syndrome,
• cardiovascular disease, and hypertension.

Medications can help alleviate the signs and symptoms.

Focus on wholesome foods

You should consume a nutrient-rich diet to meet the macronutrient requirements. If you’re not sure, you might want to talk to a trained nutritionist who can help you take a closer look.

Consider reducing alcohol consumption.

Alcohol consumption has a detrimental effect on GI motility. It is said to have a negative effect on insulin resistance as well as an increase in estrogen circulation. Alcohol may have a negative impact on how the body processes estrogen.

Research shows that women who drink more alcohol are more likely to get endometrial and breast cancer, possibly because of changes in estrogen.

Try to reduce your caffeine intake

Now, it is understandable that PCOS also has an effect on your energy levels. Resorting to caffeine for energy may seem like a nice way to go. But little did we know, caffeine has the ability to affect the perception of energy levels. It does not provide fuel for energy production or stimulate ATP synthesis.

Even cortisol reacts to caffeine. In PCOS, cortisol levels are abnormally high. Research on the causal relationship is ongoing at this time.

Practicing the right type of exercise

Yes, I agree that you need to lose weight. But that doesn’t entail enrolling in a rigorous exercise regime. It is true that too much of anything can be harmful. Here we are talking about the balance of diet and exercise that is required to maintain a healthy life with reduced PCOS symptoms.

It’s up to you to figure out what works best for you, as this is a matter of opinion. Try the trial-and-error method. There is no harm in trying various exercises until you find the right one. Do not overdo it. When done right, exercise can help people with PCOS lose weight and may also help them keep their periods regular. Women with PCOS should exercise for at least 30 minutes daily.

You want to start strength training and develop the core. This may depend on individual preferences. Some exercises include:

1. Flexibility training
2. Cardio
3. Strength or resistance training
4. Mindful or effective training like yoga, walking, and jogging.

5. Manage stress: Constant mental strain might make the condition worse. Hence, it is important to indulge in stress management techniques like yoga and meditation to channel energy levels.
6. Medications or supplements: Some of the symptoms of PCOS can be managed with the help of medicines or supplements.

For instance, some healthcare professionals recommend medicines like: 

        Metformin: To increase insulin resistance

       Vitamin D supplements: Vitamin D supplements can reduce insulin resistance and reduce other PCOS symptoms.

7. Hormonal Treatment: Birth control pills can help regulate the menstrual cycle effectively. It will eventually reduce androgen levels and improve your weight. Get your doctor’s opinion on the benefits and risks of hormone replacement treatment.
8. Adequate sleep: Poor sleep can again contribute to weight gain, hormonal imbalance, etc. Try to aim for at least 7–9 hours of sleep every night. You should plan a healthy sleep schedule and try to maintain it.

Answering some questions

How to lose weight in PCOS?

• Reduce carbohydrate intake.
• Consumption of enough fiber
• Eat healthy fats
• Practice mindful eating
• Practice proper weight loss regime
• Limit processed foods and sugar 

What are the initial signs of PCOS?

• Irregular or no period at all.
• Excessive hair growth (hirsutism) on the face, chest, and back.
• Difficulty in getting pregnant (irregular ovulation or no ovulation)
• Significant weight gain
• Thinning hair and hair loss.
• acne, dark patches of skin in folds and creases,
• depression,
• inappropriate male features, loss of scalp hair, oily skin, or unwanted hair

Can you get pregnant with PCOS?

Even if you have PCOS, that doesn’t mean you can’t get pregnant. PCOS prevents ovulation, which is necessary for pregnancy. Therefore, you can get pregnant naturally or in other ways. Only the onset of action may be delayed, and you’d have to rely on supplementary methods.

Endometriosis vs PCOS

Both disorders affect women of reproductive age. Both cause menstrual problems, which lead to heavy bleeding and pregnancy irregularities. Endometriosis is linked with estrogen levels, and PCOS is linked with androgens.

Moreover, both circumstances might exist simultaneously. The resulting symptoms and therapies are different for each of the disorders.

Takeaway

PCOS is a very common disorder, with PCOS belly as its common symptom. All PCOS sufferers have complained about weight gain and other symptoms. It gets very difficult and painful to manage and bear the symptoms. Some cosmetic treatments, like laser hair removal and electrolysis, can help you feel better about how you look. If you’re not feeling well, consult your doctor about treatment options.

Also, the type of treatment plan depends on whether you want to get pregnant or not. You can reduce the symptoms of PCOS and reach your weight loss goals if you eat well, work out regularly, deal with stress, get enough sleep, and talk to your doctor.