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knewhealth · 3 years

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How to Teach Yourself Web Development

The Best Web Development Agency in UAE

When it comes to switching profession, one of the many fears of most individuals is going back to a brick-and-mortar school, then burying some healthy years and time into a new routine when you have a clear age gap to worry about between your new pang for knowledge and the time you could have learned it earlier in school. While we could draw up a list of many things that could be odd, how about I celebrate you for the willingness to learn something new, yeah! Just because, we know it takes more than an ounce of guts to invest some quality time into learning, especially something new.

You may have considered the choice of learning Web development for passion, perhaps to enhance your profession or you heard of how much they make. In March 2021, reports had shown that a Web developer in Dubai could earn between AED 3903 – AED 9900 per month, not bad right? Well, whatever be your motive, the good news is you can teach yourself Web development if you follow these guidelines below thoroughly.

Talking about good news, did you know that a Web developers job is typically skill-based compared to requiring credentials like a bachelor’s degree, this implies all you need is just the skills.

What should I learn first in web development?

There is a need to get acquainted with the jargons in this field, its meanings, and where they find use; Jargons like:

1. CSS (Cascading Style Sheet)

This is the language for describing the presentation of Web pages, which stands for Cascading Style Sheets. It focuses on colors, layout, and fonts which allows the presentation layout on varying devices from large screens, small screens, or printers. CSS is independent of HTML and can find use with any XML-based markup language.

2. HTML (Hypertext Markup Language)

HTML is one of the core elements of a website and one of the so-called frontend languages. The hypertext markup language provides the skeleton of a website, mainly through a series of tags. A tag is the HTML code that controls the appearance of the HTML documents content.

3. JAVASCRIPT

JavaScript is a programming language that enables you to add elements to web pages. It is solely responsible for the graphics of the interface. You could surf the net for online classes; both paid and free classes are available to better equip you in this phase.

Here are few steps for teaching yourself web development

Before we proceed, there is a need to spot out the difference between frontend, backend, and full-stack web development. You can see that carefully addressed in our previous article here. The need to understand how web pages are laid out, web design principles to help see things from a designer’s perspective is also very significant.

Note that this is not a wish list or a magic word as JUMANJI and then Voila! you’re a pro. This requires you to be true to yourself and a truckload of commitment.

Make WordPress a friend

Any web developer needs to get acquainted with WordPress. After all – 63% of all websites are powered by this free, open-source software and can be installed on any host. You can start by setting up a WordPress site, it’s fairly easy for your clients to add content by themselves without professional knowledge.

UI and UX

UI (User Interface) and UX (User Experience) are the basics of user experience design. Web developers don't need to be design experts, however, there is a need to learn the fundamentals of user experience design to have a better understanding of how a website should work. You would agree with me that with more users on the site with an appealing interface and easy navigation, chances are high prospective customers would spend more money on the site.

CREATE A RESPONSIVE WEBSITE

Responsive design is quite essential for professional work. It is not uncommon for someone to find your website via a desktop, smartphone, or tablet these days. When you create a responsive website, the elements of the site change in response to the size of the screen.

LEARN BASIC SEO

Search Engine Optimization is a web analytics tool that helps in improving a website’s rankings within a search engine like Google. It’s one of the most important skills any web developer should possess since it plays a vital role in online businesses.

LEARN MORE PROGRAMS

You could do much more with the knowledge of more programs from Sublime Text, Adobe Photoshop, jQuery, AJAX, Bootstrap, PHP, MySQL, and similar applications for your efficiency.

Learning is certainly fun; all we need is the realization.

For more information on Website Development, Digital Marketing, and SEO, you can always trust The Watchtower, the best and award-winning Website Development Company, Dubai

Visit for more

https://www.thewatchtower.com/website-designing-development-services-uae

#webdevelopment #webdesign #website

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knewhealth · 3 years

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How the Website Design and Development process works

Understand how it works and learn every step of the website design and development process in this handy guide.

Good design, whether for a brand or a layout for the web, goes far beyond just choosing colors and fonts – it's made of process . Each professional has a different way of working, but the main objective is always to develop a project that meets the needs not only of the client, but of his audience.

Below, I've listed in order the process I use for the projects I develop:

Briefing

It is the first step, and the most important of all . Here, I seek to know about the company – who it is, what is its history, what is its purpose, what is its personality, who is its audience.

Is it a new company or has it been on the market for years? Where does the company intend to go? What is the feeling that the company wants to convey to its audience? WHO is your audience?

It is very important to understand these issues, because the next steps will be based on all this information.⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Here, I do a competitor analysis. Who are? What do most have in common? Are there any elements of the area that are in common use (cliché)? By doing this research, I discover what other companies in the area have in common to be able to do DIFFERENTLY. At this stage, I also look for ideas and inspirations within the client's mood.

Ideas

Time to put together a briefing and research and start writing down all the ideas I have. Here, on paper, I make some sketches of what I have in mind of how I intend to structure the project and the elements I intend to use.

Design

Let's get your hands dirty! Here, I draw the layout. The best tool for me is Photoshop – but for vectors, I like to use Illustrator or Affinity Designer (but I think Illustrator is better and more complete). ⠀⠀⠀

Development

Once the layout is approved by the customer, it's time to start the website development process and create the codes. All sites are developed on WordPress so that all content is 100% manageable by the customer – that way, it doesn't depend on anyone and any technical knowledge to modify texts and images in general.

Importance of website development for your company

Are there still companies that don't have websites? A website is the lifeblood of your business. Thus, in this space, the consumer finds everything about your product or service. A well-structured website, with a good design, clean interface and architected in the responsive model, is everything your client dreams of. Also, you've probably already made purchases on e-commerce platforms. The watch tower offers a complete service in the area of website development and management, with a special care for companies that invest in e-commerce. We understand that agility and ease at the time of purchase is crucial for it to be carried out.

What is wordpress creation ?

The vast majority of websites you find on the internet are hosted on the WordPress platform. Within its segment, it manages to establish itself as the most popular in the world. WordPress is a creation base for pages, websites and blogs, which offers ample practicality and originality for your project. With it, it is possible to develop simple or more complex websites, fully customizable, so that your business becomes more unique and special. Here at Evidence, we are skilled with this tool. Have you already taken a look at our clients' websites?

What is the benefit of having a well-designed website ?

When we meet someone, the first impression is the one that stays, right? With websites it works that way too. Upon entering a very well-developed platform, we already judge you as a credible company, which invests in the best for its client. Everything must be architected in a homogeneous way, with accessible and intuitive information. In addition to facilitating viewing, the consumer spends more time browsing the site. Did you know that an incorrect layout, with wrongly arranged information and visually messy, cause depressing effects on what you are accessing? Symptoms of irritability, headaches and even nausea appear. Contact our agency to have a complete website, without harming anyone.

Read more https://www.thewatchtower.com/website-designing-development-services-uae

#webdesign #webdevelopment #website #website development #website developers

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knewhealth · 3 years

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REAL ESTATE MARKET OF SAN DIEGO

Real estate advice is the most valuable to get from the right people. Good advice always gives good returns on investments. Chaquica and Associates are the best real estate advisors because their clients are always getting the right returns that they want. With supreme dedication, professionalism, and resourcefulness, Chaquica and Associates are always able to achieve its targets for their valuable clients. Cristi Chaquica is a specialist in real estate and her expertise is in the real estate market of San Diego, her enthusiasm and knowledge for the real estate market from the area of Metro to the area of the coast is very extensive and she is always sharing this valuable knowledge with her clients. Chaquica and Associates are skilled in marketing residential properties, investment, and luxury properties, acquisition, and developer services also. You can trust the valuable perspective and competent guidance. Chaquica and Associates provide genuine advice to their local, national, and international clients for their enduring and personal lifestyle of real estate. Chaquica and Associates provide an elevated experience of real estate with their solution-oriented, smart and consultative approach. Additionally, while with sellers the associates create and execute marketing campaigns that are creative and generate the desired results.

Chaquica And Associates

The Chaquica and Associates provide impactful presentations which utilize professional photography and services with a presence on platforms of internet sites and social media. Chaquica and Associates will make your listing shine with appropriate décor which will stand out from your competitors. Additionally, the associates always value their client’s concern but they also educate their clients about the current conditions of the market as well as they take an extra step by prioritizing and evaluating their real estate goals by matching their real estate lifestyle requirements. Chaquica and Associates provide accessibility and immediate answers to questions of their clients with genuine advice. The associates value their relationship with their clients as the commitment to providing genuine advice which is more important and they deliver confident results with creative findings and solutions are all a part and parcel of the services provided by Chaquica and Associates. Another member of the team, Victor Arrizon is an expert in providing his marketing services. In addition, his qualifications are in design and décor. Carly Dickter is performing her services as a realtor which is a licensed real estate membership that belongs to the National Association of Realtors.

Investment projects in San Diego

Chaquica and Associates are providing investment advice on building projects which are comprising of 320 units to more than 500 units with multiple floor parking available. These building are equipped with latest facilities with stylish outlooks and woodwork. One bedroom, two bedrooms to 4 bedroom apartments are available at a very reasonable price e.g city front terrace, electra, bayside, grande north, grande south, pacific gate, savina, breeza, La vita, sapphire, pinnacle, park place, treo, horizons, harbor club, renaissance, and merdian. There are many more coastal projects in which the clients can invest e.g La jolla, sunset cliffs, mission bay, pacific beach, ocean beach, coastal san diego, pacific highland ranch, leucadia, oceanside, delmar, mission beach, Solana beach, cardiff by the sea, point loma, coronada, carlsbad, imperial beach, and encinits. In San Diego, there are many investment projects which are giving good returns. Some of these projects are hillcrest, allied gardens, university heights, mission valley, tierrasanta, linda vista, bay ho, kensignton, bay park, bankers hill, university city, del cerro, talmadge, burlingame, mira mesa, national city, normal heights, serra mesa, mission hills, south park and sorrento valley. The projects in south bay are otay ranch, eastlake, bonita, chula vista and south bay. The projects in north county are poway, del sur, rancho sante fe, olivenhain, aviara, san marcos, rancho bernardo escondido, fallbrook, scripps ranch, la costa, carmel mountain ranch, sabre springs, lake san marcos, rancho penasquitos, bonsall, 4S ranch, san elijo hills, carmel valley, vista and north county. Chaquica and Associates are always available to their clients for an honest advice.

#realestate #realestateadvisor #finepropertiessd

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knewhealth · 3 years

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Chaquica And Associates

Investment projects in San Diego

#realestateadvisor #real estate #finepropertiessd

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knewhealth · 3 years

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Taxes USA: Buy Real Estate - Taxes, property taxes, etc. for house, apartment & land

United States - What Taxes Do You Pay When Buying a Home in United States? Below is a list of all the types of taxes you have to pay, what they are, where you can read more about them and what they are used for. Everything you need to know about taxes related to buying a property, be it your home or vacation rental. We answer the questions, what are “ transfer taxes ”? How much is the property tax when buying a property? Here are the answers.

What taxes do you have to pay when buying a home in the United States?

Possible grammatical errors may occur in the following text, as the text was written by American tax law experts.

Buying a home is a massive investment, and most people are surprised by the many additional costs. To understand all of the additional costs involved in buying a home, one needs to understand taxes. That means that the three types of taxes listed below are all of the necessary expenses that you will have to pay to the government in the area of the home you are buying.

Advance payments for taxes

Typically, when purchasing a home in the United States, you are required to pay property taxes up to 6 months on the purchase. That means six months' worth of property tax , called prorated. However, there are only three taxes when buying the property. That makes this pretty easy to understand. Wealth tax is the tax an individual pays annually on owning property, real estate tax is the tax on buying a home, and mortgage registration tax (where it exists) is the tax on mortgage registration.

Many of these taxes can be deducted from your federal tax sheet. Learn more about it:

Do you have to pay sales tax?

No. In federal law, real estate, such as B. Houses, property or land, not the "sales tax". Although in some states there is a sales tax on items that can be interpreted as a home (e.g. a motor home).

Taxes You Need to Know

These are the taxes you need to know about when paying for your home. How each of these taxes is calculated depends on the city, county, and state in which the property is purchased. The three relevant taxes that are incurred when buying a home are property tax, transfer tax, and mortgage registration tax. Not all of them exist in all states, and there are many subtleties to consider.

Property Taxes

Property taxes are ad valorem taxes that you pay on owning property. As a rule, this property consists of land and everything that is permanently attached, such as real estate, but also roads, docks, pools, etc. In some states, property tax even includes items such as boats. When buying a home, these must be paid for in advance and then received back from the seller. Property tax is usually a rate that is multiplied by the estimated value of the property. This value is estimated by an appraiser and takes into account location, age, etc.

For the calculation of wealth tax, you are given a rate that is influenced by local, regional, and state laws. For example, a $ 1 million home in Hawaii costs $ 3,000 in property tax annually. However, this does not take into account the rate that a certain district in Hawaii can add to it

Transfer Taxes

It is argued that transfer taxes are taxes that are used to pay for the labor and materials invested in documenting the purchase of a new home. That is why they are sometimes referred to as documentation taxes. They are one-time fees when transferring ownership of a house, that is, when buying or selling a house. These are sometimes paid for by the seller and sometimes by the buyer, with some states determining who, and sometimes the real estate agent, mediates between the seller and buyer.

These are often perceived as one of the more complicated taxes because the tax rate varies not only from state to state, but also from county to county and city to city. In New York, for example, there are transfer taxes New York State (0.4%), New York City (1.4%), Mansion (1%, only when buying a house> $ 1 million). That is, if you buy a home for $ 1 million, it adds up to a total of $ 28,250

Mortgage Taxes

This tax is based on the amount of debt that is secured through the procurement of real estate. It is a government-set tax that is paid to the locations where the mortgage is documented and recorded. If the buyer wants a mortgage, he pays the mortgage registration fees. In Minnesota, there may be an additional tax such as an Environmental Response Fund Tax. The 7 states that require mortgage tax are Alabama, Florida, Kansas, Minnesota, New York, Oklahoma, and Tennessee.

Again, the amount required is based on the amount included in the mortgage. For example, the Minnesota District has a 0.23% mortgage registration tax, if you have a $ 1 million mortgage you pay a $ 2,300 mortgage registration tax.

Buy & sell real estate

Buying real estate and selling real estate, how does it work? Learn more about both areas here:

Buy real estate

Buying real estate - the dream of owning a home, living independently within your own four walls, designing everything yourself and furnishing it according to your individual wishes. But with these wishes it is far from over, because there is much more to buying a house. There is a long way to go towards the goal of leaning back and relaxing in your own garden and enjoying life. To make it as easy as possible, here are the best tips & tricks on what you should pay attention to when buying a house and which pitfalls you can avoid.

Buy property

Buy land

Buy apartment

Buy house

Buy multi-family house

Buy villa

Sell real estate

Selling real estate - Do you want to sell your property? For the successful and profitable sale of a property, a well-founded and realistic appraisal is always important. This ultimately determines the sales price to be applied. In the next step, real estate agents bring your property to solvent prospects.This is not just about real estate portals and marketing, but also real estate appraisal , credit checks of potential buyers, viewing appointments and negotiations are the real estate agent’s responsibility, right through to the purchase agreement, the notary appointment and tax issues.

Visit for more https://www.finepropertiessd.com/communities/grande-north/

#real estate #realestateadvisor #finepropertiessd

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knewhealth · 3 years

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What taxes do you have to pay when buying a home in the United States?

Possible grammatical errors may occur in the following text, as the text was written by American tax law experts.

Advance payments for taxes

Many of these taxes can be deducted from your federal tax sheet. Learn more about it:

Do you have to pay sales tax?

No. In federal law, real estate, such as B. Houses, property or land, not the "sales tax". Although in some states there is a sales tax on items that can be interpreted as a home (e.g. a motor home).

Taxes You Need to Know

Property Taxes

Transfer Taxes

Mortgage Taxes

Buy & sell real estate

Buying real estate and selling real estate, how does it work? Learn more about both areas here:

Buy real estate

Buy property

Buy land

Buy apartment

Buy house

Buy multi-family house

Buy villa

Sell real estate

Visit for more https://www.finepropertiessd.com/communities/grande-north/

#real estate #realestateadvisor #finepropertiessd

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knewhealth · 3 years

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Selling property apartment, house, villa, apartment building - procedure, costs and tips

Selling property - do you want to sell your property? For the successful and profitable sale of a property, a sound and realistic appraisal is always important. This ultimately determines the sales price to be applied. In the next step, real estate agents bring your property to solvent prospects.This is not just about real estate portals and marketing, but also real estate appraisal , credit checks of potential buyers, viewing appointments and negotiations are the real estate agent’s responsibility, right through to the purchase agreement, the notary appointment and tax issues. Get to know the subject of real estate sales here in the guide.

Selling real estate is always time-consuming, and you also need a lot of know-how and talent in sales and negotiation in order to achieve the best possible sales price. Anyone who makes mistakes when selling the property has to pay dearly to learn. Professionally presented properties sell best. That is why brokers achieve the highest sales prices. On average, 72% of all properties are sold through brokers

The 3 phases in real estate sales

Preparation: Prepare property and sale

time planning

Broker appointment

documents

Prepare property

price offer

Expose

Sales phase: market the property and find buyers

Marketing strategy

Take inquiries

Contact with interested parties

Credit check

Viewing appointments

Sales pitch

Sales processing: purchase contract to handover

Purchase contract

Notary appointment

Land register entry and purchase price

handing over

Invoices for notaries and brokers

pay taxes

In this guide you will get to know all the steps step by step. Perfect for those selling their first property.

Preface: Free Tips? Yes!

All of my tips in this guide are free of charge for you. As a real estate broker, we provide property from one million euros market value , so real estate under the category of luxury real estate . We are happy to give you tips and tricks for your sale, free of charge, in detail and explained step by step. Also pay attention to our links, here you will find more detailed information on the individual topics.

Should you want to sell your property with us: Do you know what our unbeatable advantage is? We independently reach over 250,000 readers per month, or 3 million people a year. We are independent of common real estate portals and reach a solvent, special target group. In addition, in our off-market area we offer internal buyer groups and investors to whom you do not have access through usual offers. Read more here: Real Estate Agents .

What sets Investors Brokers apart from other companies is that we have our partners' own money ready to buy your home. Our investor partners have been in the industry for over 25 years and together have hundreds of years of experience. This allows us to have a quick sales process and means that, if necessary, we will be able to complete a purchase in just seven days.

For a quick, guaranteed cash sale, you won't get a better offer from private individuals for a quick home sale - sell to professionals who want and can develop your property further. If you still want to sell privately, here is my XXL real estate sales guide.

Selling property: what should be considered?

In this guide you will get to know everything you need to know about all types of property, from condominiums to apartment buildings and the sale of land. Let's start step by step into real estate sales.

In our consultations, these are the 8 most frequently asked questions from our customers:

What is the best way to sell a property?

When should I sell my property? Or does it make sense to sell a property now?

When is the sale of a property tax-free?

What should you clarify before starting sales?

At what price can you offer your property?

Selling property privately or through a broker?

Advertising, Marketing or Off Market Property ?

Which paragraphs should and shouldn't be in the sales contract? And ... should you mention known defects in the sales contract?

The sale of real estate can have a wide variety of reasons, from hardship cases such as bankruptcy, divorce or inheritance to investment reasons to create liquidity. Still others sell their property for relatively simple reasons, for example a new spouse and moving to a new city or a career change combined with a move.

Make an appointment with a broker: strategy

With or without a broker? Just remember that:

The selling price is not the offer price

Without a consultant with experience, all around the marketing of the property, starting with important documents for the sale, via exposés, internal buyer circles, to the above-mentioned notary appointment, purchase contract, taxes and of course credit checks , before numerous, but only poorly qualitative viewing appointments to be agreed in your property and often privacy.

The majority trust the broker, but not only because of these individual procedures and processes, especially their own time, is a valuable asset for most salespeople.

Who has the time to deal privately with 100 or 200 prospective customers, carry out credit checks, arrange viewing appointments, carry them out, and so on. Exactly, and that makes time the most important aspect of hiring for most who hire a real estate agent. Marketing strategies, exposés, credit checks, communication with interested parties, viewing appointments and the best possible sales price come second.

Advantages of real estate agents:

For most: time and stress

Real estate marketing based on experience

Strategy and method mix, for the respective object type and target groups

Own investor network made up of developers and private investors

Filters for real prospective buyers

Creditworthiness check

Viewing appointments

Negotiations and reasoning

Best possible selling price, instead of losses in private sales

Processing, sales contract and notary

...

Real estate agents use their experience to argue for different purchase motives (investment property, quiet, family, etc.), but the buyer's arguments that are intended to reduce the purchase price are even more important.

Evaluate apartment / condominium (including partial property)

The exact valuation of your own apartment is important at the latest when you want to sell or bequeath the apartment . Even with a loan - for example because you want to buy another property - the value should be determined very precisely. Then the specialist comes into play. What influences the value of an apartment? But let's stay with the so-called “pi-times-thumbs-up”, i.e. a very rough valuation. In order to determine the value of your home, a number of “soft” influencing factors play a role.

Assess property (developed and undeveloped)

Determine market value, appraisal and purchase price - How do you value a property? How do you calculate the market value of a property Who is allowed to value a property? Who provides information about the standard land value?

Documents for the inspection

First of all, not all documents have to be immediate. In the best case scenario, however, you can provide everything you need on request. After all, you don't want to lose two or three more days just because you cannot show a certain document on the day of the viewing and have to deliver it later. Therefore, here is a small list of the documents that you need for viewing a flat with potential buyers.

Documents for the inspection:

Official land map from the cadastral office of the municipality

Land register extract from the district court

Floor plans / construction plan

Calculation of living space

List of modernizations / renovations

Energy certificate

For condominiums:

Declaration of division / division plan

Minutes of the last owners' meetings

Annual business plans

Settlements of house money

Overview of reserves

House rule

Existing rental agreements / lease agreements (if any)

For rented apartment buildings:

Existing rental agreements / leases

Management contract

Declaration of division

Proof of residential / usage rights

Owner meeting minutes

Remediation notes

Extract of the building load index

Proof of monument protection

Fire safety certificate

Transfer land register entry and purchase price

With the entry in the land register and the transfer of the purchase price, the planned property sale becomes a successful sale. The full purchase price is credited to your account and you can now use the money for new investments.

After the buyer has transferred the purchase price of the property, prepare to hand over the property.

Handover: handover protocol and key

Handover protocol - a handover protocol, more precisely a handover protocol or house handover protocol, summarizes the condition of a property at the time of handover to a new owner, landlord or tenant, in a nutshell. The handover is always the same, important documents are handed over, of course in the original, and finally the keys.

Documents to be handed over:

Construction documents such as building application, cross-sections, floor plans

Guarantee certificates for technical facilities

Maintenance reports and contracts

Insurance policies

Instructions for use

Selling property - conclusion

With this detailed and free guide on the subject of real estate sales, I want to give you an insight into the process of real estate sales. Starting with the right time management, choosing the broker, preparing the property, the right exposé, marketing, communicating with interested parties, arranging viewing appointments, negotiating purchase prices, sales contracts, notary, land register and everything else!

Visit for more https://www.finepropertiessd.com/communities/grande-north/

#finepropertiessd #realestate #realestateadvisor

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knewhealth · 3 years

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Detection and Prevention is Key with Colorectal Cancer

📷

Colorectal cancer is a common form of cancer, but fortunately, it can be detected early. As with most health conditions, the early detection of colorectal cancer increases your chances of beating the disease.

Most of us don’t think about colorectal health all that much. In fact, because of its situation, it might feel embarrassing to talk about colorectal issues. But learning about colorectal health and screening tests is essential – in fact, it might just save your life.

The good news is that making some healthy lifestyle changes can reduce your chances of developing colorectal cancer. And, with a few regular tests, it’s possible to detect precancerous cells and early-stage cancer.

Here’s what you need to know about colorectal cancer.

What is colorectal cancer?

Colorectal cancer starts in the lower digestive system, specifically the colon or rectum. The colon is also known as the large intestine. When left untreated, colorectal cancer may spread to other parts of the body.

This form of cancer is surprisingly common: according to The American Cancer Society (ACS), about 1 in 23 men and 1 in 25 women will develop colorectal cancer at some point during their lifetime. The Center for Disease Control (CDC) states that colorectal cancer is the second leading cause of cancer deaths in the US, with the first being lung cancer.

Early detection can increase your likelihood of survival and the good news is that a range of treatments are available.

What are the stages of colorectal cancer?

If you’re diagnosed with colorectal cancer, your doctor will probably use staging to tell you how advanced your cancer is, with stage 0 being the earliest stage and stage 4 being the most advanced.

Here’s what the stages of colorectal cancer refer to:

Stage 0 is when abnormal cells are only found in the inner lining of the colon or rectum.

Stage 1 is when the cancer cells have penetrated the lining. At this point, the cells might be growing into the muscle layer of the colon or rectum.

Stage 2 is when the cancer cells have spread to the colon or rectum walls or to nearby tissues.

Stage 3 is when the cancer has moved to the lymph nodes.

Stage 4 is when the cancer has spread both to the lymph nodes and to other organs.

The earlier you detect colorectal cancer, the better. And treatments are generally more effective if it’s detected early.

Who is most likely to get colorectal cancer?

Anybody can get colorectal cancer, which is why it’s important to keep a look out for the signs and seek medical help if you have any worrying symptoms. However, certain people are more likely to develop colorectal cancer than others.

People are more likely to get colorectal cancer if they:

are over 50 years old

have a family history of colorectal cancer

have a personal history of adenomatous polyps

have type 2 diabetes or inflammatory bowel disorder (IBD)

have genetic syndromes, such as Lynch syndrome

are of African American or Ashkenazi Jewish descent

smoke cigarettes

drink alcohol frequently

have a sedentary lifestyle

consume a lot of red meat or processed meat

While you can’t change your age, family medical history, or genes, there are some steps you can take to reduce your risk of developing cancer.

Can you prevent colorectal cancer?

You can’t always prevent colorectal cancer, and some risk factors – such as your age and genetics – can’t be changed. However, research suggests that certain healthy lifestyle changes can reduce your risk of colorectal cancer.

These changes can include:

eating less red meat and processed meats

eating more plant-based foods

exercising regularly

quitting smoking

reducing the amount of alcohol you drink

reducing your stress levels

getting enough sleep

The above lifestyle changes aren’t just good for preventing colorectal cancer, but for preventing a range of health conditions.

Making a lifestyle change can be difficult, but you don’t have to do it alone. If you’re a Knew Health Member, remember to take advantage of our free Health Coaching services. A Health Coach can help you set wellness goals and design a plan to reach and maintain those goals.

Signs and symptoms of colorectal cancer

Early symptoms of colorectal cancer may include:

constipation and diarrhea

nausea and vomiting

unusually narrow stools

the feeling of not being empty after a bowel movement

rectal bleeding and blood in the stool

black stools

abdominal bloating and pain

pain or pressure in the rectum

a lump in the rectum or abdomen

fatigue

anemia

weight loss

decreased appetite

unintentional weight loss

bowel obstruction or bowel perforation

Many of the above symptoms might be caused by another health condition, which is why many people don’t realize they have colorectal cancer until the symptoms become quite severe. Being aware of these symptoms and seeking medical help could enable you to detect it early.

If you’re experiencing these symptoms, it’s essential to speak to your doctor. Explain when the symptom started and describe it. Be prepared to discuss your medical history and your family’s history, if your doctor isn’t yet aware of it. Discuss whether you should be screened for colorectal cancer.

How do you detect colorectal cancer early?

Although you can’t always prevent colorectal cancer, you can detect it early. Regular screening tests for colorectal cancer will help you detect colorectal cancer as soon as possible.

The screening test will include talking with your doctor about your medical history. Your doctor will perform a physical exam and possibly a rectal exam to check for lumps or polyps (both of which are early symptoms of colorectal cancer).

Precancerous polyps can be removed, thus reducing the chances of you developing full-blown cancer.

Should I get screened for colorectal cancer?

If you’re over the age of 50, groups such as The American College of Physicians and The British Medical Journal recommend regular screenings. The CDC and the American Cancer Society, however, recommends having screenings over the age of 45.

You should also have screenings if:

You or someone you’re closely related to (a parent or sibling) have had colorectal polyps or colorectal cancer

You have a genetic condition that makes you more likely to have colorectal cancer

You have an inflammatory bowel disease such as Crohn’s disease or ulcerative colitis

The American College of Physicians also recommends having a colonoscopy every 10 years. They also recommend having a fecal immunochemical test (FIT) or high sensitivity guaiac-based fecal occult blood test (gFOBT) every two years.

For Knew Health Members, colonoscopies are fully eligible to share through our Medical Cost Sharing Community. We encourage our Members to get screened regularly and share these costs through Knew Health.

How is colorectal cancer treated?

Your cancer treatment plan will be developed by your doctors according to your unique situation. The location of the cancer as well as its stage will affect your treatment plan.

Your treatment plan might include one or more of the following:

chemotherapy

radiation therapy

surgery

radiofrequency ablation (also known as RFA) or cryoablation

other targeted therapies

Certain lifestyle changes, like a change in your diet or quitting cigarettes, might also be wise. Your doctor will advise you on any lifestyle changes you need to make as well as the potential side effects of the above-mentioned treatments.

Cancer treatment can be tough, both mentally and physically, for you and your family. You and your loved ones might benefit from support groups during the treatment period.

More resources on colorectal cancer

If you want to learn more about colorectal cancer, the following resources might be helpful:

The American Cancer Society has a section on colorectal cancer as well as other cancers

The Colorectal Cancer Society has compiled a list of resources for patients

Fight Colorectal Cancer is an organization that focuses on colorectal cancer advocacy

The CDC has a list of colorectal cancer resources

The National Cancer Institute has a range of patient resources on colorectal cancer

If you have colorectal cancer, you might benefit from looking for support groups (either online or in person). Ask your doctor if they can recommend any local support groups.

While colorectal cancer is a common condition, there are many things you can do to prevent it or detect it early. It’s also a condition that can be treated, especially if you detect it early. If you’re concerned about colorectal cancer, talk with your doctor about screening tests.

Resources

The American Cancer Society medical and editorial content team. (2020). Colorectal cancer risk factors. cancer.org/cancer/colon-rectal-cancer/causes-risks-prevention/risk-factors.html

The American Cancer Society Medical and Editorial Content Team. (2019). Key statistics for colorectal cancer. cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html

Colorectal cancer. (n.d.). cancer.org/cancer/colon-rectal-cancer/

Colorectal cancer prevention (PDQ) – patient version. (2019). cancer.gov/types/colorectal/patient/colorectal-prevention-pdq

Colorectal cancer: Screening [Final recommendation statement]. (2016). uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening

Colorectal cancer: Types of treatment. (2019). cancer.net/cancer-types/colorectal-cancer/types-treatment

Mayo Clinic Staff. (2019). Colon cancer. mayoclinic.org/diseases-conditions/colon-cancer/symptoms-causes/syc-20353669

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A Guide to Gluten: Does Everybody Need To Go Gluten-Free?

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Gluten-free foods have recently become quite popular. Nowadays, you’ll find gluten-free breads, pastries, candies, and more at your local grocery store. Because of this you might be wondering whether gluten is good or bad for you.

There’s no one-size-fits-all answer to this: gluten can harm some people, but it seems to be totally fine for others.

In the health and wellness world, many influencers and companies claim that cutting out gluten will give you more energy, help you lose weight, and lift your mood. But in truth, your ideal diet depends on your body’s unique biology, which means that dietary requirements differ from one person to the next.

Here’s what you need to know about gluten, gluten intolerance, and celiac disease.

What is gluten?

Gluten refers to a group of proteins (prolamins) found in wheat, barley, and rye. These prolamins give these ingredients a glue-like consistency when mixed with water. This is why wheat flour is ideal for baking. It also helps bread rise and increases the shelf-life of baked goods and baking ingredients.

Gluten can be found in breads, pastas, and baked goods, but it can also be found in pre-made foods like soups and stews. Flour is often added to sweet treats and pre-made foods as a thickening agent, and added gluten can be used to improve the shelf-life of certain foods.

Gluten can also found in:

Brewer’s yeast

Malt

Beer

Certain candies

Certain chocolate drink mixes

Certain cereals and granolas

Sauces and dressings

Some meat substitutes

Gluten can also be found in places you wouldn’t expect, like in certain multivitamins and dietary supplements.

How does gluten harm the body?

As mentioned, gluten is an umbrella term that includes a number of different proteins. While some people can digest those proteins adequately, others can’t.

Proteins are typically broken down by the protease enzymes in your digestive tract. However, gluten proteins are resistant to these enzymes. These gluten proteins can cross over through the tissue in your digestive tract and into the rest of your body.

Your body’s immune system might attempt to fight these proteins. For some people, this immune response might make them sick. Those who have celiac disease – an autoimmune disease – could get severely sick if they eat gluten.

What is gluten intolerance?

“Gluten intolerance” is a broad term that refers to three health conditions: celiac disease, non-celiac gluten sensitivity, and wheat allergies.

While the symptoms differ from one condition to the next, they all generally cause you to feel ill after you consume gluten.

What is celiac disease?

Celiac disease is an autoimmune condition that involves the inflammation of your small intestine.

When someone with celiac disease consumes gluten, their small intestine will be damaged. This can make it difficult for their body to absorb nutrients, which can lead to weight loss, diarrhea, and pain. People with celiac disease might also have anemia, osteoporosis, and skin diseases.

About 1 percent of the world’s population has celiac disease, although it’s far more common in certain countries, like Finland, Mexico, and some northern African regions. Research shows that, in these areas, celiac disease can affect about 2 to 5 percent of the population.

Celiac disease is usually diagnosed by intestinal biopsy. It could also be diagnosed by blood testing for antibodies. There is no way to treat celiac disease other than avoiding gluten entirely.

What is non-celiac gluten sensitivity?

Some people who don’t seem to have celiac disease or wheat allergies find that they have a negative reaction to eating gluten. This is called non-celiac gluten sensitivity (NCGS).

If you have NCGS, you might find that gluten causes you to have symptoms like intestinal pain and diarrhea as well as fatigue, joint pain, and headaches.

To be diagnosed with NCGS, your doctor will first rule out a wheat allergy and celiac disease.

What is a wheat allergy?

Wheat allergies and celiac disease are often confused. They are two different conditions, and it’s possible to have both at the same time.

These allergies are particularly common in children, who might outgrow it. However, many adults have wheat allergies too. They might have uncomfortable symptoms when they eat or inhale wheat.

The symptoms of wheat allergies can include:

Nausea and vomiting

Nasal congestion

Hives or rashes on skin

Bloating

Anaphylaxis (a potentially fatal allergic reaction that causes difficulty breathing)

Symptoms vary from person to person. For some, it might look like mild nausea and a stuffy nose. In others, wheat exposure can be fatal.

To diagnose a wheat allergy, an allergist will usually test your blood or do a skin-prick test.

Autoimmune disorders and gluten

Celiac disease is one kind of autoimmune disease. Other common autoimmune diseases include:

Hashimoto’s thyroiditis, which causes hypothyroidism

Psoriasis, a painful skin condition

Rheumatoid arthritis, where your joints become swollen and stiff

Lupus, which can affect the whole body

Inflammatory bowel disease (IBD), not to be confused with IBS

Type 1 diabetes

Multiple sclerosis

If you have an autoimmune disease of any kind, including those not listed here, your doctor might advise you to avoid gluten. Gluten seems to worsen the symptoms of autoimmune diseases, according to research. This might be because people with celiac disease are likely to have other autoimmune disorders. Some studies have found that people with autoimmune diseases benefit from a gluten-free diet.

So, if you have an autoimmune disease, you might want to eliminate gluten from your diet. Monitor your symptoms and see if they improve. As always, it’s wise to seek your doctor’s advice before making a major change in your diet.

Should everybody cut out gluten?

If you don’t have one of the above conditions, should you avoid gluten? That’s not 100% clear. Although some people claim that everybody should cut out gluten, there’s no evidence that shows it will benefit people without those conditions.

However, many people who don’t seem to have gluten intolerance feel better after they start avoiding gluten. This might not be because of gluten itself, but because of other factors. For example, going gluten-free might lead you to cut down on high-carbohydrate foods and processed foods. Eating these foods in excess can make you feel ill.

If you suspect you have gluten intolerance, you might find it helpful to temporarily cut out gluten and monitor how you feel. You can keep a notebook where you write down what you eat and what your symptoms are like.

How do I cut out gluten?

When you think about it, gluten is nearly everywhere. It’s in obvious places, like breads and pastas, but also in sauces, certain chocolate drinks, and candies.

Fortunately, since more people are aware of gluten sensitivities nowadays, it’s now easier to find gluten-free foods than ever. Gluten-free foods are often labeled as such. Remember that wheat-free is not the same as gluten-free – a wheat-free food can still contain gluten.

It’s important to read the labels of everything you eat. Read the ingredients list and avoid foods that contain:

Wheat

Barley

Rye

Malt

Oats (unless gluten-free oats)

Brewer’s yeast

Check the allergens list for gluten and any of the above ingredients.

Although many people confuse gluten with all grains, some grains don’t contain gluten. This includes corn, quinoa, teff, certain rices, sorghum, and millet. Gluten-free grains are often used to make gluten-free versions of bread, crackers, pastas, and more.

Thankfully, it’s now a little easier to find gluten-free alternatives to your favorite foods. Gluten-free oats, breads, and pastas are now far more common. You might even find gluten-free cakes, beers, and cookies that taste just as good as your favorite treats. Some bakeries and cafes are specifically gluten-free.

Eating out?

One of the most difficult aspects of having a gluten-free diet is navigating restaurants and pre-made food. Flour is often used as a thickening agent, for example. Even if a meal doesn’t contain any gluten itself, it might have come into contact with gluten during the preparation process. For some people, this alone can trigger an immune response.

Opt for gluten-free meal services, premade foods, and restaurants. Depending on your sensitivity level, you might get away with choosing a gluten-free option in a restaurant that uses gluten in other meals. Don’t be afraid to enquire with a company or business about whether or not they use gluten.

The Celiac Disease Foundation has helpful resources on eliminating gluten. They have lists of foods to avoid as well as meal plans, recipes, and tip sheets for gluten-free living. Although eliminating gluten can be difficult, it’s possible to still enjoy a variety of tasty, nutritious food.

Getting diagnosed with gluten intolerance

If you suspect that you’re gluten intolerant, you’ll probably want an official diagnosis.

Your first port-of-call is to go to your GP. They might order blood tests, or they will refer you to a dietician and/or allergist. Some people might struggle to get a diagnosis straight away, and they might have to see a few specialists to get to the bottom of their symptoms.

Gluten intolerance is often diagnosed by a blood test, skin-prick test, or biopsy. But as mentioned, your doctor or dietitian might also suggest you simply eliminate gluten from your diet and monitor your symptoms.

How we can help

Food allergy tests are the best way to figure out whether you have a food intolerance of any kind. However, they’re often extremely expensive. In a country where medical expenses are unaffordable for many, a great number of people might be sensitive to gluten without knowing it.

Discounted lab work is one of the many services we offer Knew Health Members. We include food allergy tests as well as fasting insulin tests and hormone checks. These tests help you identify any current or potential health issues. You’ll be equipped to make better decisions about your lifestyle and diet.

Gluten is a controversial topic in health and wellness circles. Some people believe everyone should cut out gluten entirely. But many people seem to be able to tolerate gluten well. If you suspect you have a gluten intolerance, whether it’s a wheat allergy or celiac disease, talk with your doctor about getting a diagnosis.

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Caring For Your Vision: 10 Ways To Prevent Eye Conditions

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Clear vision is something that many people take for granted – until they develop an eye condition of some kind.

And eye problems are not uncommon. According to the Centers for Disease Control (CDC), vision disability is one of the top 10 disabilities among adults 18 years and older in the United States. Around 12 million people 40 years and over have vision impairment. It’s also one of the more prevalent disabilities among children.

Some eye conditions can’t be avoided, particularly those caused by accidents or genetics. However, there are certain things you can do to avoid the degeneration of your eyesight. Taking these actions can prevent certain eye conditions – and if you already have an eye condition, they might prevent it from getting worse.

Not many of us are taught to take care of our vision. Here are some essential tips on maintaining healthy vision and avoiding eye damage.

1) Eat a healthy, balanced diet

When you feed your body the right stuff, you’ll reap the rewards. This applies to all aspects of your health, including your eyesight.

You might have heard the old wives’ tale about eating carrots to improve your vision. Well, there’s actually a lot of truth to that – carrots contain vitamins A and C, which help maintain healthy vision.

However, carrots aren’t the only vegetables that can help maintain vision. The following vegetables contain vitamins A, C, and E, all of which are essential for eye health:

citrus

broccoli

red peppers

spinach and other leafy greens

strawberries

sweet potato

Omega 3 fatty acids are also important for eye health – and they help with a range of other health concerns, too. Fish, particularly salmon, and flaxseeds contain high doses of omega 3.

2) Use dietary supplements

Dietary supplements aren’t always necessary if you’re eating a full, balanced, healthy diet. For most people, a diet filled with a variety of vegetables, proteins, grains, and healthy fats will ensure that they get the vitamins and minerals that their bodies need.

However, it can be wise to take supplements in certain circumstances. If you have a deficiency, or if your diet is limited, supplements can help. Deficiencies in certain minerals can lead to poor eyesight. It can also cause inflammation, which can worsen eye health.

So, which supplements can help maintain your vision health? Try the following:

Vitamin A

All B vitamins, including folic acid

Vitamin C

Vitamin E, although vitamin E deficiencies aren’t common

Omega 3

Carotenoid supplements, which help maintain the carotenoids in your retina

As always, it’s a good idea to discuss supplements with your doctor. A doctor is best equipped to advise you on using any health product, including over-the-counter medications and health supplements.

Here at Knew Health, we offer our Members discounts on dietary supplements and vitamins, among other perks and services.

3) Wear sunglasses

When you hear of sun protection, you probably think about sunscreen. And while sunscreen is important, protecting your eyes should also be a priority.

High-quality sunglasses can protect your eyes from sun damage, which can lead to cataracts, macular degeneration, and astigmatism. Opt for sunglasses that block out 99 to 100 percent of UVA and UVB radiation from sunlight.

You can also use a wide-brimmed sun hat or peak cap while you’re out on a sunny day. It’s also a good idea to take a break from the sun once in a while and spend some time in the shade.

And if you’re doing a specialized activity, such as welding, it’s essential to wear appropriate protection (not regular sunglasses). When skiing or doing similar snow sports, you should use sun goggles.

4) Give your eyes a break from the screen

Staring at a TV all day won’t give you square eyes – but it can damage your vision. Unfortunately, most of us have to use computers and phones for hours every day in order to work and communicate with loved ones.

To help with this, give your eyes a break from the screen. One trick is to follow the 20-20-20 rule. Every 20 minutes, you should stop staring at your computer and look at something 20 feet away for 20 seconds.

There are a few other ways to reduce the impact a screen has on your eyes. For example:

Ensure your room/office is well-lit. If the entire room is dark except for your screen, it’ll harm your eyes. Try to curb late-night phone use, too.

Reduce the glare on your screen by opting for a screen with a matt, anti-glare coating.

Reduce the blue light on your phone and computer. Phones often have a “night mode” to reduce eye strain.

Keep a distance from the screen. Holding your phone too close to your face, or sitting too close to your computer, can cause eye damage. A screen should be at least between 16 and 18 inches away.

Lower the brightness where necessary. This prevents eye strain.

Although screens are an inevitable part of our lives, it’s important to take breaks when you can. For recreation, a little TV and phone time is fine – but try to give your eyes some rest after work and on weekends.

5) Clean your contact lenses

If you use contact lenses, cleaning them often is essential. Disinfect them regularly with a quality lens solution. Only ever handle them when your hands are clean. Debris and bacteria can harm the tissue on your eyes, which can worsen eye conditions and cause infections.

And of course, replace them when needed. Depending on the kind of contact lens you have, you’ll probably have to replace them once a month – check with your optometrist if you’re not sure. If you swim often, particularly in the ocean, you might need to change your contact lenses more regularly.

To make this easier, set a reminder on your phone to change your contact lenses on the same date every month. Clean and replace your contact lens case often, too, to prevent infections.

6) Quit smoking

If you need another reason to quit smoking, here it is!

Smoking doesn’t just harm your lungs, heart, teeth, and skin – it also harms your eyes. Smoking increases your risk of developing cataracts and age-related macular degeneration.

The good news is that your body starts to recover within the first few hours of smoke cessation. If you’d like to quit cigarettes but you’re not sure how to start, speak to your primary care provider.

7) Stay fit

We all know that fitness is essential for health, but believe it or not, your eyesight will benefit too.

High blood pressure and diabetes type 2 can cause a range of eyesight issues. Regularly exercising can help prevent both blood pressure problems and diabetes.

We also recommend having regular check-ups to monitor your blood pressure and blood sugar levels. We offer a free annual fasting insulin test to our Members, which is one of the quickest and most accurate ways to determine whether you’re heading towards insulin resistance and diabetes.

8) Manage chronic diseases

Some chronic diseases can affect your vision. For example, diabetes can cause full or partial blindness. High cholesterol, asthma, cancer, and high blood pressure can also affect your eye health.

But if you manage those conditions well, they’re less likely to lead to eye conditions.

Managing your conditions can include:

Regular appointments with your health care practitioners

Maintaining a healthy diet, as per your doctor’s instructions

Exercising, as per your doctor’s instructions

Taking medication correctly

Avoiding alcohol, cigarettes, and other drugs

9) Reduce stress levels

You already know that chronic stress is terrible for your mind and body. This includes your eyes.

In fact, research has shown that stress can cause a range of eye health problems. When you’re stressed, your cortisol levels rise. This isn’t necessarily a bad thing – it helps your body when you’re in “flight or fight” mode.

However, when you’re always stressed, your cortisol levels will be high constantly. Your body struggles to deal with that amount of cortisol. This can lead to chronic inflammation.

And inflammation can cause a range of issues in the body, from digestive problems to insulin resistance. It can also cause eye problems, as the sensitive eye tissue might become inflamed. As you can imagine, having eye problems can be stressful in itself – so this can be a self-perpetuating cycle.

Additionally, as mentioned before, managing chronic diseases can help prevent eye damage – and lowering your stress levels will help keep those chronic diseases under control.

Try to reduce your stress levels where possible. This can include:

Cutting back on responsibility in work and at home where possible

Participating in a hobby that you enjoy

Meditating or doing mindfulness exercises

Trying deep breathing exercises

Journaling to express and process your feelings

Exercising – we’ve mentioned this before, but it’s worth repeating!

Trying talk therapy or counseling, especially during tough times

Spending time with loved ones who support you

Getting enough sleep every night

Reducing stress is easier said than done, but if you introduce a few positive changes in your life, you might find that it feels a bit more manageable.

10) Have regular check-ups

If you have any eyesight problem, you need to visit an optician regularly. This enables them to diagnose issues quickly. Plus, wearing glasses or contacts that are too weak or too strong can damage your vision further.

The same goes for anyone who suspects they might have a vision issue. Rather go to an optician and rule it out than strain your eyes for months or years. As you age, you’re more likely to develop a vision problem, so it’s a particularly good idea to get regular check-ups.

According to the CDC, an estimated 93 million adults in the United States are at high risk for vision loss – yet only half of them have visited an eye doctor in the past 12 months. The CDC also notes that most people who don’t seek eye care do so because of lack of awareness or because of the high costs associated with vision care. Knew Health offers a range of perks and services for Members, such as discounted supplements, discounted lab work, health coaching, and more to assist in promoting wellness and avoiding chronic medical conditions and costly bills.

Visit for more https://knewhealth.com/caring-for-your-vision-10-ways-to-prevent-eye-conditions/

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knewhealth · 3 years

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Sunscreen: What Everyone Needs to Know

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As we head into summer, many people are looking forward to sunny beach days, afternoon barbeques, and relaxing by the pool. Since most of us spent summer 2020 cooped up inside, we’re all excited to get out and enjoy the outdoors.

After many grueling months of dealing with COVID-19, your mind is probably overwhelmed by all the preventative measures we take to avoid the virus. However, you shouldn’t neglect another important safety measure: sunscreen.

The sun is the source of all life, and it’s essential to our mental and physical health. The sun keeps our vitamin D levels up and plays a central role in regulating our sleep patterns via our circadian rhythm. Sunshine can also boost your mood. However, you can get too much of a good thing, and this is certainly true of the sun!

You already know that too much sun exposure can cause skin cancer. It can also damage your skin, causing premature aging, sun spots, and dryness. Extreme sunburn is not just painful – it can cause blisters and long-term damage to your skin. And since your skin is your largest organ, protecting it is essential for your overall health and wellbeing.

Here are a few tips for being sun-safe this summer.

Do I really need sunscreen?

Yes. No matter who you are and what your lifestyle is like, you need sunscreen. Even if you never burn, or have a dark complexion, or don’t spend a lot of time outdoors, you should be applying your sunscreen every day.

Sunscreen works by preventing the sun’s ultraviolet rays – namely UVA and UVB rays – from damaging your skin. These rays are responsible for sunburn. They can also cause skin cancer, pigmentation, wrinkles, and dry skin, as well as a range of other skin conditions.

Since we’re all prone to the above issues, we all need to wear sunscreen on a daily basis.

Do I need to wear sunscreen if I have a darker complexion?

A common myth is that people with a darker complexion don’t need sunscreen. As a result of this myth, there’s something called the “sunscreen gap,” where people with darker skin tones are less likely to use or be prescribed sunscreen than people with lighter skin tones.

While skin cancer is less prevalent in people with darker complexions, it can happen, and when it does, it tends to be diagnosed at a later stage. Because of these widespread myths, individuals with darker skin tones are more likely to be diagnosed with advanced-stage melanoma and more likely to die from melanoma.

In addition to skin cancer, sun exposure can also cause premature wrinkles, sun spots, and dry skin in people of all complexions. So, although someone with a darker complexion might not burn as easily as someone with a lighter complexion, everyone should take steps to prevent sun damage.

Do I need to wear sunscreen if I’m indoors all day?

What if you’re not going outside that much? Even if you’ll be stuck inside the office all summer, it’s important to apply and reapply sunscreen.

Many skin care experts advise everyone to wear sunscreen, even when they’re inside all day. UVA rays can actually penetrate through windows, which can lead to skin cancer and premature aging.

Of course, your chances of sun damage decrease significantly when you’re indoors – but that’s no reason to skip the SPF.

Which sunscreen should I choose?

If you head into any drug store or beauty store, you’ll probably be overwhelmed by the number of sunscreens available. Not sure which sunscreen to use? Here’s a quick breakdown of your options.

Pro tip: Stock up on sunscreen in winter, when it’s more affordable. They often go on sale in the fall, so you might be able to get a few at a good discount.

Which SPF should I use?

You should opt for an SPF of at least 30, preferably more. Products with a higher SPF tend to be stickier, so you might be tempted to go for a lower SPF – but don’t! If you don’t like the sticky texture of lotion, opt for a spray-on, powder, or gel variety.

If you’re in the sun a lot, go for SPF 50 or higher. The available research shows that SPF 100 is far better than SPF 50 when it comes to protecting your skin against sun damage and burns.

Mineral or chemical?

In general, you get two kinds of sunscreen: mineral (also called physical) and chemical. Technically, all matter is made up of chemicals, including the healthy stuff in your sunscreens, so we’re moving towards calling them organic and inorganic.

Inorganic sunscreens, also known as mineral or physical sunscreens, contain zinc oxide and titanium dioxide. These form a barrier on top of the skin to deflect UVA and UVB rays. Some research suggests they actually soak up the UV rays so that they can’t harm the skin. Most inorganic sunscreens leave a white sheen behind.

Organic sunscreens, also known as chemical sunscreens, are absorbed into the skin instead of sitting on top. They cause a chemical reaction that converts UV rays into heat so that your skin won’t get damaged.

Both kinds of sunscreen work. However, if you find that one kind is making your skin itch, opt for the other kind.

Fun fact: “sunscreen” and “sunblock” are often used interchangeably, but sunscreen tends to refer to organic sun protection while sunblock refers to inorganic sun protection. With that said, even industry experts use both terms to refer to the same thing.

Lotion, spray, gel, or powder?

Sunscreens come in so many different varieties nowadays. You get SPF in the form of regular lotions and spray-on liquids (which are great for full-body applications and ideal for wriggling kids). Gel products tend to be ideal for the face, as is brush-on powder SPF.

All of the above are fine, so you should opt for what feels better for you. If you find it easier to use a spray-on sunscreen, for example, choose that – the easier and nicer it feels, the more likely you are to use and reapply it.

And on this topic, you’ll also find that there are a lot of SPF-rich lip balms. It’s a very good idea to use these regularly to prevent dry and sun-damaged lips.

Other considerations for sunscreen

Nowadays, you can find sunscreens that are specifically formulated for different skin types. You might opt for a cheaper, drugstore-variety sunscreen for your body, and a special one for your face. You’ll find sunscreen for oily skin, dry skin, acne-prone skin, and sensitive skin.

Most sunscreens have a white-ish sheen that doesn’t totally absorb into the face, so you can also be on the lookout for those that dry on clear!

Top tips for using sunscreen

Buying a top-quality sunscreen is important – but in order for it to work its magic, you need to use it properly.

Stick to the following tips for using sunscreen:

You should reapply sunscreen every few hours. If you’re outside, reapply it at least every two hours. Inside, you can probably get away with reapplying it less often. Also, even waterproof sunscreen should be reapplied after you swim.

Some face creams and makeup have an SPF. While this can be helpful for added protection, you shouldn’t neglect your sunscreen.

Although you’d associate sunscreen with summer, it’s important to use sunscreen in winter too – even on overcast, dark days. The sun’s UV rays are constantly working, even when it’s chilly.

Layer your sunscreen properly! Organic (chemical) sunscreens should be put on first, underneath your moisturizer. Inorganic (physical/mineral) sunscreens should be put on after your moisturizer.

Use a reminder. If you forget to use and reapply your sunscreen, keep your sunscreen in a place where you’ll see it, like on your desk or by your toothbrush. You could also set an alarm on your phone to remind you to reapply your sunscreen regularly.

If you have highly sensitive skin, or if you’re still burning despite using a high-SPF product, speak to your GP or dermatologist.

How else can I prevent sun damage?

Beyond using a decent, high-SPF sunscreen, there are a few more steps you can take to be sun-safe this summer.

Limit your time in the sun

Although you still need to use SPF indoors, it’s much safer inside than outside. Enjoy your time soaking up the sun, but avoid spending all of your time outdoors every day. At the beach, pool, or park, use a decent UV-blocking umbrella for shade. Limit your time in the sun to a few hours at a time maximum, with breaks to sit in the shade.

Cover up

Although summer is the time for short skirts and swimsuits, it’s wise to cover up when you’re in the sun. Get a decent hat, a comfortable T-shirt, or robe-style coverup to wear at the beach or pool. This is especially important if you’re in the sun for a long period of time.

Bear in mind that clothing is not a substitute for SPF. It’s possible to burn through a normal T-shirt. You do, however, get special UV-blocking clothing and swimwear, which is worth the investment if you plan to be in the sun a lot this summer.

Don’t forget your eyes!

Your skin isn’t the only thing that you need to be concerned about. Your eyes can be damaged by the sun’s ultraviolet rays, which can cause both short-term and long-term damage. This is called photokeratitis, or ultraviolet keratitis.

Quality sunglasses offer UV protection. You should opt for glasses that block or absorb 99 to 100 percent of UV rays. Give your eyes a break every so often by spending some time indoors.

Drink water frequently

This is a good rule for life, but it’s especially important in hot weather. If you’re spending time outside this summer, keep a big bottle of cool water on hand. Not only is water important for maintaining the health of your skin, it can also prevent you from dehydrating in the heat. Dehydration can lead to headaches and a range of health issues.

Using sunscreen is something we should all be doing: it’s a relatively simple way to protect your health and wellbeing. This summer, be sure to grab some high-quality sunscreen and use it on a daily basis. Don’t forget to reapply it regularly, and encourage your loved ones to do the same.

Now you’re ready to go ahead and (safely) soak up the sun!

Click for more https://knewhealth.com/sunscreen-what-everyone-needs-to-know/

#knewhealth #health #fitness #workout #summertime #summer #nutritious

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knewhealth · 3 years

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10 Natural Ways To Strengthen Your Immune System

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When the COVID-19 pandemic first hit us, the importance of our immune systems became more evident than ever. Many of us tried to improve our immunity by using supplements and changing our lifestyles.

But what are the most effective ways to strengthen your immune system? Here’s a quick guide on the best natural ways to promote immunity.

What do we mean by immunity?

Usually, when we talk about “boosting” the immune system, we mean preventing illness. There’s no way to actually see how strong your immune system is other than monitoring how often you get sick.

When it comes to COVID-19, the best ways to prevent illness are to wash your hands frequently, practice social distancing, and wear a mask. These methods protect your health as well as those around you.

It’s important to remember that your immune system is not entirely in your hands. Some people are naturally more resistant to illness than others. Many people also have conditions that weaken their immune systems. However, we can make certain lifestyle changes to prevent illness and improve our overall health and wellbeing.

Pandemic or not, there are a few scientifically-backed ways you can protect your immune system. Although these are not proven to protect against COVID-19, they are important lifestyle changes that we should all try.

1. Eat antioxidant-rich foods

The word “antioxidant” is used a lot nowadays, but what does it actually mean?

Antioxidants protect your body against free radicals, which are compounds that can cause inflammation in the body. This inflammation weakens your immune system.

Antioxidants can be found in plenty of foods, including:

Vegetables (especially broccoli, spinach, potatoes, and carrots)

Fruits (especially dark red and purple fruit, like berries and red grapes)

Legumes (especially red, black, and pinto beans)

Spices (especially clove, cinnamon, turmeric, oregano, and thyme)

Seeds and nuts

While you can get some antioxidants from supplements, the cheapest and most effective way to consume antioxidants is by eating whole, unprocessed foods. This way, your body is also getting other essential nutrients.

2. Eat healthy fats

Healthy fats, like those found in olive oil, can help protect against chronic inflammation (which harms your immune system). Omega 3 fatty acids also reduce inflammation.

You can find healthy fats in olive oil, fish, avocado, chia seeds, and supplements.

3. Limit your sugar intake

An excess of sugar can lead to diabetes 2 and heart disease, both of which can lower your immune system. Too much sugar can also worsen your mood.

Start by reducing the amount of sugar you take in your tea or coffee. Try to eliminate sugary drinks, including sodas and fruit juices. Find non-sugary snacks that you love and keep them on hand for when the cravings hit.

4. Drink more water

Drinking water is a great way to avoid drinking sugary drinks. Staying hydrated is important for your overall health, including your immune system.

Dehydration can cause issues with your kidneys, heart, and digestive system – which can affect your immune system. It can also cause headaches, poor mood, an inability to focus, and low energy levels. To prevent this, drink water often.

Struggling to drink enough water? Keep a water bottle in your line of sight all day, whether that’s on your desk or in your car. Carrying a water bottle in your bag is also a great idea. If regular water feels too boring for you, try sparkling water or add some lemon juice.

5. Get enough sleep

Studies have shown that sleep really helps with your immune system. For example, one study looked at the sleeping patterns of 164 healthy adults. The study found that those who slept fewer than 6 hours every night were more likely to catch a cold than those who slept for longer than 6 hours.

If you struggle to stay asleep, try to eliminate noises and irritations in your bedroom. Ensure that your room is at a comfortable temperature, that it’s dark enough, and that your bed is comfortable. Because we’re in our bedrooms every night, we seldom notice these issues until we really take a step back.

Still struggling with insomnia? Speak to your doctor about using a melatonin supplement.

6. Exercise moderately

Frequent, moderate exercise has been linked to improving the immune system. This could include something like brisk walking, swimming, or light hiking. In general, it’s recommended that you do 150 minutes of moderate exercise every week.

If the idea of exercising isn’t very appealing to you, try to find one or two activities you like. Would you be keen to try yoga, a walk on the beach, or soccer with some friends? Make an effort to do that form of exercise a few times a week. Make it as fun and exciting as possible.

Need extra motivation? Gamify fitness by using a step tracker or an app like Strava. This encourages you to keep exercising, even if it’s only for a few minutes a day.

7. Reduce stress

It’s easier said than done, but reducing stress is essential. Stress wreaks havoc on your immune system.

In times of stress, scale back on your commitments. Don’t volunteer to work at a bake sale, don’t take on extra responsibility at work, don’t buy that hard-to-maintain houseplant.

Instead, prioritize ways to relax. Meditation might be a cheesy suggestion, but it really works! Journaling, relaxing exercises, and spending time with loved ones can help you stay calm. A creative hobby is also great for processing your emotions and having fun.

If you need some extra help, it’s a great idea to go to therapy. If you’re on a tight budget, online therapy options like BetterHelp and Talkspace can be cheaper than traditional therapy. You’ll still get to talk to a qualified professional, but it’ll all be through text, phone call, or video call. A therapist can help you learn to process your feelings and make positive changes in your life.

It’s best to find a de-stressing activity that works for you and do it often. We all handle stress in our own ways, so experiment until you find something you love.

8. Use the right supplements

The National Institutes of Health (NIH) notes that there’s no evidence to support the use of any supplement to prevent or treat COVID-19.

However, certain nutrients are essential for the health of your immune system. If you lack these nutrients, it may lower your overall immunity. Taking supplements could help you get the right amount of nutrients.

Supplements that are linked to better immunity include:

Vitamin C

Vitamin D

Zinc

Elderberry

Echinacea

Probiotics

We recommend talking to a doctor before buying a supplement. It might be necessary to go for a blood test to check whether you have any deficiencies.

9. Get some sun

Sunlight is an underrated source of health and longevity.

Firstly, the sun stimulates your body’s own production of vitamin D. As mentioned, this vitamin is important for the function of your immune system.

Sunlight can also help balance our circadian rhythms – your body’s innate “clock” that tells you when to sleep and when to be awake. Your circadian rhythm is influenced by the light around you, so if you’re struggling to maintain a healthy sleep pattern, get sunlight every morning.

Of course, you should use a high-quality sunscreen if you go into the sun for more than a few minutes at a time.

10. Visit the doctor regularly

Many conditions can be treated more effectively if you’re diagnosed early. This includes conditions that lower the immune system, like HIV, diabetes, and cancer.

It’s a good idea to regularly check in with your doctor, not just for the sake of your immune system, but for the entirety of your physical health. And, while we’re at it, don’t forget to see your dentist for regular check-ups!

Regardless of whether you’re facing a pandemic, flu season, or a strange stomach bug that’s doing the rounds, there are many ways to protect your health. While none of these tips are fool-proof methods of preventing illness, they might lower your risk of falling sick.

It might feel like the above lifestyle changes are impossible for you, especially if you’re currently leading a less-than-healthy lifestyle. The good news is that you can start improving your lifestyle today. Take one simple step – get to bed an hour early, take a quick walk, or eat an antioxidant-rich salad. Slowly build those positive habits. Your health is worth the investment!

RESOURCES

Aranow, C. (2011, August). Vitamin D and the immune system. ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

Drake VJ. (2016). Immunity in depth. lpi.oregonstate.edu/mic/health-disease/immunity

Getting your vitamins and minerals through diet. 2020. https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet

Grant WB, et al. (2020). Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths. DOI: 10.3390/nu12040988

Healthy diet fights infection by boosting immune system. (2013). nutritionletter.tufts.edu/healthy-eating/healthy-diet-fights-infection-by-boosting-immune-system

Mayo Clinic Staff. (2013). Chronic stress puts your health at risk mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Overview of the immune system. (2013). niaid.nih.gov/research/immune-system-overview

White blood cells. (n.d.) fi.edu/heart/white-blood-cells

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Hillary Wilson

Author

For more visit https://knewhealth.com/10-natural-ways-to-strengthen-your-immune-system/

#knewhealth #healthcare #health #Immune System

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knewhealth · 3 years

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4 Ways Chia Seeds are Champs

4 Ways Chia Seeds are ChampsJoshua Rosenthal

What they lack in size, they make up for in strength! Though they’re small in size, chia seeds are known for being one of the most powerful and nutrient-rich foods on the planet. In fact, the name “chia” originates from the ancient Mayan word for strength.

So what gives these little black seeds such an impressive reputation? Here are just a few reasons why you might want to consider adding some chia to your diet today…

They’re High in Omega-3 Fatty Acids.

In fact, gram for gram, chia contains more omega-3s than salmon. Unfortunately, chia is very high in the omega-3 ALA (alpha-linolenic acid) which needs to be converted into an active form, such as EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid), before our bodies can utilize them. That being said, studies have shown that incorporating chia into your diet can raise blood levels of EPA by up to 39%. This can assist in reducing high levels of fats or triglycerides in the blood.

They’re One of the World’s Best Sources of Fiber.

Having a high soluble fiber content allows chia seeds to absorb 10-12 their weight in water, helping increase fullness and slow food absorption. Eating a high-fiber diet is a key element of maintaining your gut health.

14% of Their Weight is Protein.

Making them one of the best sources of high-quality protein for plant-foods, and an excellent pantry staple for people who do not eat meat or animal products. While the benefits of protein are immense, combined with it’s high fiber content, this makes chia a great ingredient for anyone trying to lose weight healthily.

They’re Loaded with Antioxidants.

These antioxidants protect the fats within the chia seed, but they also protect the cell molecules within your body from free radicals that can contribute to aging and the spread of certain diseases.

One of our favorite things about chia seeds is how easy it is to work them into your favorite recipes!

Simply toss a handful into your smoothie or oatmeal, add them to your bread and baked goods, or learn how to whip up a delicious (& nutritious!) bowl of chia pudding.

Want to learn more about health foods, their benefits, and how you can incorporate them into your everyday meals? We’re always adding more resources, recipes, and how-to’s to our Knew Health Blog.

Author

Joshua Rosenthal MScED is a visionary in health and wellness. He is founder of the Institute for Integrative Nutrition, an online higher education school where students are trained as Health Coaches. Founded in 1992, the school has a global community of 100,000 graduates in 155 countries worldwide. Joshua is the author of many books and holds a Masters of Science degree in Education.

For more visit https://knewhealth.com/4-ways-chia-seeds-are-champs/

#knewhealth #Healthcare #health

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knewhealth · 4 years

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Leek Potato Soup

Joshua Rosenthal

Leek Potato Soup. A remarkably comforting soup on a cold winter day! With a loaf of fresh bread it becomes a meal. Pro Tip: In the spring, substitute fresh asparagus or peas for the leak and you have two more reasons to cook soup.

Ingredients:

3 to 6 leeks (About 1 1/2 pounds before trimming)

2 tablespoons unsalted butter

3 medium potatoes

4 cups low-salt chicken broth

1/2 cup heavy cream or substitute half-and-half

salt and pepper to taste

fresh chopped parsley and sauteed mushrooms are optional (added at the very end)

Cut off and discard the roots and green tops of the leeks, leaving about an inch of green. (If using those large grocery store leeks, you will only need 3; if using garden leeks, more like 5 or 6.) Discard the outer one or two tough leaves. Slice the leeks down the middle lengthwise and clean well under running water, then slice into about 1/2-inch pieces. Save a small piece for garnish.

Melt the butter in a soup pot and sauté the leeks over medium heat for about 10 minutes, until they start to soften and turn translucent.

Meanwhile, peel and cut the potates into chunks. Add the potatoes and a box of low-salt chicken broth (yes, homemade is always better, but who’s got the time?) to the leeks. Bring to a boil, then turn down and simmer with the lid ajar for about 30 minutes, stirring occasionally, until the leeks are tender and the potatoes are soft. Slice the reserved piece of leek into thin slivers and set aside.

Remove the pot from the stove and use an immersion (stick) blender to thoroughly puree the mixture. If you have only a standing blender, transfer the soup in batches until it is all pureed.

After blending, return the soup to the stove and whisk in the cream. Stir more or less continuously until a simmer is just reached, then remove the heat and check the seasoning. Add salt and pepper to taste. Ladle into bowls, add the leek garnish, and serve.

Questions? Recipe ideas? Pictures of your meals? Post your creations and tag us on social @knew_health! And as always, feel free to schedule a chat with a member of our team or leave us a message with feedback or suggestions.

Author

Visit for more https://knewhealth.com/national-homemade-soup-day/

#knewhealth #health

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knewhealth · 4 years

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National Homemade Soup Day

National Homemade Soup DayJoshua Rosenthal

Knew Health is back with more cozy soup recipes! You might remember our first round of cozy winter soups with plenty of health benefits – today we’re back with round two.

Regardless of where you live, the winter months are great for hunkering down and working on indoor projects (aka homemade soups) before emerging in the spring. We know it’s all too easy for cozy winter meals to get unhealthy, but we’re here to remind you that soups are a great opportunity to pack a ton of nutrients into one cozy bowl!

Make the most of your final winter hibernation with these tasty, healthy recipes:

White Bean Turkey Chili. Using canned beans and chicken broth make this crowd-pleasing chili convenient, though fresh or dried beans and homemade broth make this truly fantastic. We endorse roasting turkey tenderloins – it’s easier and lower in sodium than buying deli turkey. Skinless, boneless chicken breasts or ground turkey are another option.

Ingredients:

1 tablespoon canola oil

2 cups diced yellow onion (about 2 medium)

1 1/2 tablespoons chili powder

1 tablespoon minced garlic

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

3 (15.8-ounce) cans beans, rinsed and drained

4 cups fat-free, lower-sodium chicken broth

3 cups chopped cooked turkey

1/2 cup diced seeded plum tomato or cherry tomatoes

1/3 cup chopped fresh cilantro

2 tablespoons fresh lime juice

Pepper and salt to taste

Cilantro sprigs (optional)

Fresh or canned corn (optional – but recommended!)

Recipe:

Heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté for 10 minutes or until tender and golden.

Add chili powder, 1 tablespoon garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds.

Add broth; bring to a simmer. Cook for 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan.

Add turkey, and cook for 5 minutes or until thoroughly heated. Remove from heat.

Add tomato, chopped cilantro, (corn, if adding), lime juice, salt, and pepper; stir well. Garnish with cilantro sprigs, if desired.

Ingredients:

3 to 6 leeks (About 1 1/2 pounds before trimming)

2 tablespoons unsalted butter

3 medium potatoes

4 cups low-salt chicken broth

1/2 cup heavy cream or substitute half-and-half

salt and pepper to taste

fresh chopped parsley and sauteed mushrooms are optional (added at the very end)

Melt the butter in a soup pot and sauté the leeks over medium heat for about 10 minutes, until they start to soften and turn translucent.

Remove the pot from the stove and use an immersion (stick) blender to thoroughly puree the mixture. If you have only a standing blender, transfer the soup in batches until it is all pureed.

Author

Visit for more https://knewhealth.com/national-homemade-soup-day/

#knewhealth #health

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knewhealth · 4 years

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Get your green on, knew health

Get your green on, knew healthJoshua Rosenthal

Yesterday was National Green Juice Day (1/24), and at Knew Health, we fully endorse starting your

morning with a tall glass of green goodies – it doesn’t necessarily have to be juice. Smoothies are a great,

accessible option if you don’t have a juicer.

So why green juice? In a nutshell, it’s an easy way to put a ton of nutrients into a format that’s easier for

your body to digest and absorb nutrients. There are also plenty of health benefits, which we’ve tried to

summarize below.

Most importantly, we love how customizable green juices and smoothies are! You can change up the

main components depending on what’s in your fridge – spinach, kale, celery and cucumbers are

generally great starting points. If you’re working with a blender, Magic Bullet, or food processor, make

sure you’re starting with a liquid base like coconut water or almond milk.

As with all pieces of a health and wellness journey, we love that you can create green concoctions that

work for you and your needs.

Regardless of your needs, here are a few universal health benefits of green juice and smoothies:

Improved energy. When you start your morning with a glass of green juice, it provides you with sustainable energy throughout the rest of your day, and can help prevent overdoing it on caffeine (since you’re less likely to reach for that second or third cup of coffee).

Antioxidants. If you’re mixing together fruits and veggies, you’re getting antioxidants, no doubt about that. Antioxidants are especially important during the cold winter months during a pandemic, so you can ensure you’re boosting your immune system, and empowering your body to maintain key nutrients and fight off toxins.

Hydration. Green juice is loaded with green veggies that store lots of water and provide an amazing hydration boost to the 2-3 liters of water you’re drinking daily. If you’re struggling to drink enough water every day, definitely start incorporating this into your diet to support staying hydrated!

Weight Loss. A green juice or smoothie can be a whole meal. Breakfast, lunch, even post- workout – the power combo of fruits and veggies fills you up and keeps you full longer. You’ve probably heard of juice cleanses, but even replacing one meal a day with a green juice or smoothie can support you in losing a few extra pounds.

If making your own green juice isn’t your style, you can find some at your grocery store – some chains carry fresh pressed juice, which we endorse, but there are also a few brands that sell ready-made juice or smoothies in single-serving bottles. These can be a great option as well, but always be sure you’re checking the ingredients to avoid sugar-heavy drinks.

Now it’s your turn! Make your own green concoctions and post them on Instagram – be sure to tag us at @knew_health and tell us why you chose the ingredients you did!

Author

For more visit https://knewhealth.com/get-your-green-on/

#knewhealth #health

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