General Health

Summer heat, humidity, travel and time spent at pools or locker rooms can increase the risk of athlete’s foot, blisters, foot odor and skin irritation. Most summer foot problems can be prevented by keeping feet clean and dry, wearing protective footwear in shared spaces, choosing well-fitting shoes and treating skin changes early.

People with diabetes, poor circulation or a weakened immune system should take extra care. Even a small blister, cut or burn can become serious without prompt attention.

Warm weather often means more sweating, more walking and more time in shared public spaces. These conditions can affect foot health in several ways:

• Heat and humidity can cause feet to sweat more.
• Damp socks and shoes create an environment where fungi can grow.
• Sandals and open shoes may increase friction and reduce support.
• Pool decks, locker rooms and communal showers can expose feet to fungi.
• Travel often includes long walking days in shoes that may not be fully broken in.

A few simple habits can help keep your feet healthy and comfortable throughout the season.

Athlete’s foot can spread in places where people walk barefoot, especially when surfaces are damp. Common sources include:

• Pool decks
• Splash pads
• Locker room floors
• Communal showers
• Gym changing rooms
• Shared towels
• Wet sandals or shoes
• Hotel bathroom floors

Contact a health care professional if:

• Symptoms do not improve after two to four weeks of over-the-counter treatment.
• The rash spreads or becomes painful.
• Skin is deeply cracked, bleeding or draining fluid.
• You notice redness, warmth, swelling or pus.
• Toenails become thick, discolored, painful or brittle.
• You have diabetes, poor circulation or a weakened immune system.

Toenail fungus may require a different treatment than athlete’s foot.

Blisters form when friction, heat or moisture causes the top layers of skin to separate and fill with fluid. Summer travel, long walks, new shoes and sandals are common triggers.

How to prevent blisters

To help prevent blisters:

• Break in new shoes or sandals before travel or long walks.
• Wear moisture-wicking or padded socks with closed-toe shoes.
• Avoid cotton socks for long walks because they can hold moisture.
• Use moleskin, blister tape or a friction-reducing balm on areas that rub.
• Make sure shoes fit properly.
• Treat hot spots early. A hot spot is a warm, red or irritated area that may become a blister.

Shoes that are too tight can rub and pinch. Shoes that are too loose can allow the foot to slide, increasing friction.

What to do if a Blister Forms

Most small blisters heal on their own. To care for a blister:

• Keep the blister intact when possible.
• Cover it with a sterile adhesive bandage or blister dressing.
• Avoid additional friction on the area.
• Keep the area clean and dry.

The skin over a blister helps protect against infection. Do not drain a blister unless it is large, painful or likely to break on its own.

If a blister must be drained, use clean technique. Wash your hands, clean the skin, use a sterilized needle to make a small opening near the edge of the blister, gently drain the fluid and leave the overlying skin in place. Cover the area with a clean bandage.

Seek medical care if you notice increasing redness, warmth, swelling, pus, worsening pain or red streaks around the blister.

Feet contain many sweat glands. In hot weather, sweating can increase. Sweat itself does not always smell, but bacteria on the skin can break down sweat and contribute to odor. Damp skin also can increase the risk of irritation, athlete’s foot and skin breakdown.

How to Manage Sweaty Feet

To help reduce sweat and odor:

• Wash your feet daily with mild soap and water.
• Dry carefully, especially between the toes.
• Change socks when they become damp.
• Choose breathable shoes made of mesh, leather or other ventilated materials.
• Rotate shoes to give them time to dry.
• Use foot powder or antifungal powder if moisture is a recurring problem.
• Consider moisture-wicking insoles for athletic or everyday shoes.
• Let feet air out at home in clean, dry areas.

Avoid wearing the same damp shoes day after day. Shoes need time to dry fully between uses.

Foot care is especially important for people with diabetes. Diabetes can damage nerves and reduce circulation. This may make it harder to feel pain, heat or injury and can slow healing.

Small problems, such as blisters, cuts, burns or fungal infections, can become serious quickly. People with diabetes should inspect their feet daily and seek prompt care for wounds or signs of infection.

Diabetes Foot Care Tips for Summer

If you have diabetes:

• Do not walk barefoot outdoors or in public places.
• Wear shoes or sandals on hot pavement, sand and pool decks.
• Inspect your feet every day for cuts, blisters, redness, swelling or drainage.
• Use a mirror or ask for help if you cannot see the bottoms of your feet.
• Wash feet with warm, not hot, water.
• Dry carefully, especially between the toes.
• Moisturize dry skin on the tops and bottoms of the feet.
• Do not apply lotion between the toes.
• Wear properly fitted shoes and socks.
• Avoid shoes that rub, pinch or leave parts of the foot exposed.
• Contact a health care professional promptly for any wound, blister, burn or infection.

People with diabetes should not try to self-treat significant foot injuries.

Daily habits can help prevent many common summer foot problems:

• Wash feet every day.
• Dry between the toes.
• Change damp socks as soon as possible.
• Trim toenails straight across.
• Keep toenails at a moderate length.
• Moisturize dry heels and soles.
• Check feet regularly for cuts, blisters, redness or peeling.
• Replace worn-out shoes.
• Alternate footwear to reduce repeated pressure on the same areas.

Contact a health care professional if you have:

• A foot rash that does not improve with treatment
• A blister that looks infected
• Redness, warmth, swelling or drainage
• Severe pain
• Deep cracks or bleeding skin
• Thickened or discolored toenails
• A wound that is not healing
• Diabetes, poor circulation or a weakened immune system and any foot injury

Early treatment can prevent a minor foot problem from becoming more serious.

Can you get athlete’s foot from a pool?

You are more likely to be exposed to the fungi that cause athlete’s foot on damp surfaces around pools, such as pool decks, locker rooms and communal showers. Wearing sandals or shower shoes can reduce your risk.

Should I wear socks in summer?

Socks can help reduce friction and absorb moisture, especially with closed-toe shoes. Choose moisture-wicking socks for walking, hiking or exercise.

Is it better to leave a blister uncovered?

A blister should usually be protected from friction. Cover it with a clean bandage or blister dressing. Keeping the blister intact helps protect the skin underneath.

Why do my feet smell more in summer?

Feet sweat more in warm weather. Bacteria on the skin can break down sweat and contribute to odor. Washing feet, drying them well, changing socks and rotating shoes can help.

What should people with diabetes do for summer foot care?

People with diabetes should inspect their feet daily, avoid going barefoot, protect feet from hot pavement or sand, wear properly fitting shoes and seek prompt care for any cut, blister, burn or infection.

Summer foot problems are common, but many are preventable. Keep feet clean and dry, protect them in shared public spaces, wear well-fitting shoes and respond early to skin changes.

If you have diabetes, circulation problems, a weakened immune system or recurring foot infections, talk with your health care professional before travel or increased summer activity.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Related Articles

Athlete's Foot and Fungal Skin Infections: What to Know

Sources

American Academy of Dermatology. (n.d.). How to prevent athlete’s foot. https://www.aad.org/public/diseases/a-z/athletes-foot-prevent 

American Diabetes Association. (n.d.). Foot complications. https://diabetes.org/health-wellness/complications/foot-complications 

Centers for Disease Control and Prevention. (n.d.). What causes ringworm and fungal nail infections. https://www.cdc.gov/ringworm/causes/index.html 

Mayo Foundation for Medical Education and Research. (2023). Blisters: First aid. Mayo Clinic. https://www.mayoclinic.org/first-aid/first-aid-blisters/basics/art-20056691 

Mayo Foundation for Medical Education and Research. (2024). Athlete’s foot. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/athletes-foot/symptoms-causes/syc-20353841 

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Diabetes and foot problems. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/foot-problems 

The terms probiotics, prebiotics and related "biotics" are widely used in health discussions, but their meanings and their benefits can be misunderstood. Clear definitions can help you make informed decisions about diet and supplements.

Probiotics are live microorganisms that, when consumed in adequate amounts, may provide a health benefit. These microorganisms can support gut health by helping maintain a balanced microbial environment, producing beneficial compounds such as short-chain fatty acids, strengthening the intestinal barrier and influencing immune responses.

Prebiotics are non-digestible substances (typically types of fiber) that feed beneficial gut bacteria. Unlike probiotics, prebiotics are not alive. They pass through the stomach intact and are fermented in the colon, where they support the growth of helpful bacteria such as Bifidobacteria and Lactobacilli.

Synbiotics combine probiotics and prebiotics in a single product, with the goal of improving the survival and activity of beneficial microbes.

Postbiotics refer to non-living microbial components and byproducts, such as metabolites produced during fermentation, that may still offer health benefits. These are being studied for their stability and potential safety advantages compared with live organisms.

Psychobiotics is a newer term used in research to describe certain probiotics that may influence communication between the gut and the brain. These effects may involve neural, hormonal and immune pathways.

Research on probiotics continues to grow, but results vary depending on the condition being studied and the specific strains used.

Conditions with Stronger Evidence

• Antibiotic-associated diarrhea
• Infectious diarrhea in children
• Irritable bowel syndrome (modest benefit for some people)
• Certain vaginal and urinary tract infections
• Restoration of gut microbiome balance after antibiotics

Areas of Emerging Research

Some studies suggest that targeted microbial interventions may influence stress resilience, sleep quality and aspects of mood. Small clinical trials have also explored potential effects on memory and brain-related biomarkers. However, findings are mixed and not yet definitive.

Why Strain Specificity Matters

Not all probiotics are the same. Benefits appear to depend on the specific strain and dose. A label listing only total colony-forming units (CFUs) does not provide enough information to determine effectiveness. Products that identify individual strains may offer more clarity, but choices should be discussed with a health care professional.

Clinical Guidance

Major medical organizations note that probiotic recommendations are condition-specific and strain-specific. There is no universal recommendation for routine daily probiotic use in otherwise healthy individuals.

The gut microbiome is the collection of microorganisms living in the digestive tract. In healthy adults, it includes a diverse community of bacteria that contribute to digestion, nutrient production and metabolic processes.

Factors that Shape the Microbiome

• Diet composition and diversity
• Antibiotic use
• Stress levels
• Sleep patterns
• Age
• Use of certain medications

Among these, diet is one of the most important and modifiable factors.

An imbalance in the gut microbiome — sometimes called dysbiosis — has been associated with a range of health conditions. Research suggests links between gut microbial changes and mood disorders, stress responses, sleep disturbances and cognitive function.

However, many of these findings are based on observational or early-stage studies. While the associations are compelling, they do not prove cause and effect, and more research is needed before specific treatments can be recommended.

Fermented Foods

Fermented foods provide live microorganisms along with nutrients. Examples include yogurt with live cultures, kefir, kimchi, sauerkraut, miso and tempeh.

Overall Dietary Pattern

A dietary pattern rich in plant-based foods, whole grains, healthy fats and fermented foods — such as the Mediterranean diet — is associated with both gut and overall health.

What May Harm the Microbiome

• Diets high in ultra-processed foods
• Excess added sugars
• Chronic alcohol use
• Limited dietary diversity

Foundation Strategies

• Increase fiber intake gradually toward recommended levels
• Include fermented foods regularly, if tolerated
• Focus on a balanced, plant-rich dietary pattern
• Limit highly processed foods and excess sugar

Lifestyle Factors

• Maintain consistent sleep patterns
• Engage in regular physical activity
• Manage chronic stress
• Use antibiotics only when necessary and as prescribed

Supplements

Some people may consider supplements in certain situations:

• Prebiotic fiber supplements when dietary intake is insufficient
• Probiotic supplements for specific conditions or after antibiotics

Because effects vary, it is important to discuss supplement use with a health care professional, especially if you have underlying health conditions.

Consider seeking medical advice if you experience:

• Persistent digestive symptoms
• Changes in mood along with gastrointestinal symptoms
• Ongoing fatigue, sleep disruption or cognitive concerns
• Symptoms that develop after antibiotic use

A health care professional can help determine appropriate evaluation and treatment options.

Understanding of the gut-brain connection continues to evolve. The gut microbiome plays an important role not only in digestion, but also in immune function, metabolism and communication with the brain.

While research into probiotics and related therapies is ongoing, the most consistent evidence supports a foundation of healthy lifestyle habits. A balanced diet rich in fiber and whole foods, along with regular physical activity, adequate sleep and stress management, remains the most reliable approach to supporting both gut and overall health.

Before starting any new supplement or making significant dietary changes, consult your health care professional, especially if you have existing medical conditions or concerns.

Sources:

Cryan JF;O’Riordan KJ;Cowan CSM;Sandhu KV;Bastiaanssen TFS;Boehme M;Codagnone MG;Cussotto S;Fulling C;Golubeva AV;Guzzetta KE;Jaggar M;Long-Smith CM;Lyte JM;Martin JA;Molinero-Perez A;Moloney G;Morelli E;Morillas E;O’Connor R;Cruz-Pereira JS;Peterson VL;R. (n.d.). The microbiota-gut-brain axis. Physiological reviews. https://pubmed.ncbi.nlm.nih.gov/31460832/ 

Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., Morelli, L., Canani, R. B., Flint, H. J., Salminen, S., Calder, P. C., & Sanders, M. E. (2014, June 10). The International Scientific Association for Probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature News. https://www.nature.com/articles/nrgastro.2014.66 

P;, S. (n.d.). Neurotransmitter modulation by the gut microbiota. Brain research. https://pubmed.ncbi.nlm.nih.gov/29903615/ 

U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - probiotics. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Probiotics-Consumer/ 

Wastyk HC;Fragiadakis GK;Perelman D;Dahan D;Merrill BD;Yu FB;Topf M;Gonzalez CG;Van Treuren W;Han S;Robinson JL;Elias JE;Sonnenburg ED;Gardner CD;Sonnenburg JL; (n.d.). Gut-microbiota-targeted diets modulate human immune status. Cell. https://pubmed.ncbi.nlm.nih.gov/34256014/ 

Medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are changing how obesity and metabolic disease are treated. Many people taking these medications are seeing substantial weight loss, often faster than expected.

What’s less often discussed is that the number on the scale doesn’t tell the full story. Along with fat loss, some people also lose lean body mass, which includes muscle, water and other tissues. In some studies, lean mass has accounted for a meaningful portion of total weight lost.

GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced in the gut. It plays an important role in regulating appetite and blood sugar.

GLP-1 receptor agonists, which are the class of medications that includes semaglutide and tirzepatide, work by mimicking this hormone. Their effects include:

• Increasing feelings of fullness after eating
• Slowing the rate at which the stomach empties
• Reducing appetite and food intake
• Supporting blood sugar control

These medications were originally developed to treat type 2 diabetes. They are now widely used for weight management and have also been shown to reduce cardiovascular risk in certain populations.

In clinical trials, people taking these medications often lose 15% to 20% of their body weight, which is greater than what was typically seen with earlier weight-loss medications.

Beyond weight loss, GLP-1 therapies have been associated with improvements in:

• Blood sugar control
• Cardiovascular outcomes
• Fatty liver disease
• Obesity-related conditions such as sleep apnea and joint pain

These are meaningful benefits. At the same time, rapid weight loss, regardless of method, introduces important considerations for muscle and nutritional health.

Weight loss is not made up of fat alone. When people lose weight quickly, they typically lose a combination of fat mass and lean body mass.

How much muscle is lost?

Research suggests that approximately 25% to 40% of weight loss during GLP-1 therapy may come from lean mass. This can sound concerning, but it’s important to understand what that means.

Lean mass is not just muscle

Lean body mass includes:

• Skeletal muscle
• Organs
• Bone
• Body water
• Connective tissue

This means that not all lean mass loss reflects a loss of muscle. Some of the change may be related to shifts in fluid balance or other tissues.

Is this unique to GLP-1 medications?

No. This pattern is not unique to GLP-1 therapy. Any form of significant weight loss, including calorie restriction or bariatric surgery, typically results in some degree of lean mass loss.

In some cases, changes in muscle during weight loss may also reflect improvements in muscle quality, including reduced fat infiltration and improved metabolic function.

Why muscle still matters

Even when expected, muscle loss deserves attention.

Skeletal muscle is:

• A major contributor to resting metabolic rate
• A key site for glucose metabolism
• Essential for strength, mobility and independence

Losing muscle can lower the number of calories your body burns at rest. This may make it easier to regain weight if treatment is stopped, especially since many people discontinue GLP-1 medications within the first year.

Who is most at risk?

Certain groups may be more vulnerable to the effects of muscle loss:

• Older adults
• Individuals with low baseline muscle mass
• People who are physically inactive
• Women in perimenopause or postmenopause

In these populations, muscle loss can contribute to sarcopenia (age-related muscle decline) and increase the risk of falls, frailty and reduced independence.

Protein supplements

Protein supplements can help fill gaps when food intake is limited.

• Whey protein is well studied and effective for supporting muscle
• Plant-based options such as pea protein can also be effective

However, protein alone is not enough.

Exercise, particularly strength training, is one of the most important factors in preserving muscle during weight loss.

Why resistance training matters

Resistance training:

• Stimulates muscle protein synthesis
• Helps maintain or increase muscle mass
• Improves strength and physical function

Studies consistently show that people who combine GLP-1 therapy with structured exercise are more likely to preserve lean mass than those who do not.

What about aerobic exercise?

Aerobic activity is important for cardiovascular health, but it is less effective than resistance training for preserving muscle.

A balanced approach that includes both is ideal.

Getting started

If you’re new to exercise:

• Begin with bodyweight movements (such as squats or wall push-ups)
• Use resistance bands or light weights
• Focus on consistency rather than intensity
• Gradually increase difficulty over time

Even small amounts of strength training can make a meaningful difference.

Reduced food intake can increase the risk of vitamin and mineral deficiencies.

Some studies suggest that a notable portion of people taking GLP-1 medications develop at least one nutritional deficiency within the first year.

Common nutrients of concern

Vitamin D

• Important for bone, muscle and immune health
• Deficiency is common, especially in people with obesity

Calcium

• Essential for bone strength
• Blood levels may appear normal even when intake is low

Vitamin B12

• Supports nerve function and energy metabolism
• Low levels may cause fatigue, numbness or cognitive changes

Magnesium

• Involved in muscle function and energy production
• Often under-consumed in general diets

Iron

• Important for oxygen transport in the blood
• Risk may be higher in menstruating women

Signs of possible deficiency

• Fatigue
• Muscle weakness
• Hair loss
• Slow wound healing
• Unusual bruising

Should you take a multivitamin?

A daily multivitamin may help address general gaps in intake. However, targeted supplementation based on lab testing is often more effective.

Talk with your health care professional about appropriate testing and supplementation.

Common side effects of GLP-1 medications include:

• Nausea
• Vomiting
• Constipation
• Diarrhea

These symptoms can affect more than comfort; they can also reduce food intake and worsen nutritional deficiencies.

Practical strategies

• Eat smaller meals
• Eat slowly and mindfully
• Avoid high-fat or heavily processed foods
• Stay well hydrated
• Speak with your health care professional before adjusting your dose

Managing these symptoms can improve both adherence and overall nutrition.

If you are taking or considering a GLP-1 medication, consider discussing:

• Baseline lab testing (vitamin D, B12, iron, calcium, magnesium)
• Follow-up testing within 3 to 6 months
• Referral to a registered dietitian
• A personalized exercise plan that includes strength training
• Bone density evaluation if appropriate
• Ongoing monitoring of dietary intake and hydration

Proactive care can help identify and address potential issues early.

Researchers are exploring ways to improve body composition outcomes during GLP-1 therapy.

Early studies suggest that combining GLP-1 medications with other therapies may:

• Increase fat loss
• Reduce muscle loss

These approaches are still under investigation and are not yet widely available. However, they reflect a broader shift toward focusing not just on weight loss, but on overall body composition and health.

GLP-1 medications represent a significant advance in the treatment of obesity and metabolic disease. For many people, they offer meaningful improvements in health and quality of life.

Muscle loss during weight loss is a real consideration, but it is not unique to these medications, and it can be addressed.

The most effective approach includes:

• Adequate protein intake
• Regular resistance training
• Monitoring of key nutrients
• Ongoing communication with a health care professional

These strategies can help you preserve muscle, support long-term health and maintain the benefits of treatment.

Before starting any supplement or making significant changes to your routine, talk with your health care professional to determine what’s right for you.

Sources: 

Does ozempic cause muscle loss and how to prevent it?. Drugs.com. (n.d.). https://www.drugs.com/medical-answers/ozempic-cause-muscle-loss-how-you-prevent-3578660 

ExerciseContributor, A. C. on, Author American Council on Exercise Contributor Read More Less, GreenContributor, D. J., GrahamContributor, K., & Expert, P. M. and F. (n.d.). CertifiedTM: June 2025 - GLP-1s and Lean Mass: What the research shows. ACE. https://www.acefitness.org/continuing-education/certified/june-2025/8892/glp-1s-and-lean-mass-what-the-research-shows/ 

ScienceDaily. (2025, February 24). Genetic evidence that diabetes drug GLP-1 receptor agonists achieve weight loss primarily by reducing fat mass more than muscle. ScienceDaily. https://www.sciencedaily.com/releases/2025/02/250224111937.htm 

TNF Pharmaceuticals Launches Study Series aimed at preserving lean muscle mass during GLP-1 Weight Loss treatment | American Pharmaceutical Review - the review of American Pharmaceutical Business & Technology. (n.d.-f). https://www.americanpharmaceuticalreview.com/1315-News/617450-TNF-Pharmaceuticals-Launches-Study-Series-Aimed-at-Preserving-Lean-Muscle-Mass-During-GLP-1-Weight-Loss-Treatment/ 

For decades, creatine has been closely associated with athletes, a staple in gym bags and protein shakes, and often linked to muscle growth and performance.

More recently, that perception has begun to shift. Creatine is now being discussed not only for physical performance, but also for focus help, healthy aging and everyday function. Interest has expanded beyond athletes to include older adults, women, vegetarians and others looking to maintain strength and mental sharpness over time.

Understanding what creatine is, and what the evidence actually shows, can help you decide whether it may have a role in your health.

Creatine is a naturally occurring compound found in the body. It plays an essential role in how cells produce and use energy.

Your body makes creatine from amino acids, primarily arginine, glycine and methionine. It is also obtained through dietary sources such as:

• Meat

• Fish

• Poultry

• Dairy products

In the body, creatine is converted into phosphocreatine, which helps regenerate adenosine triphosphate (ATP), the primary energy source for cells. This process is especially important during short bursts of activity and in tissues with high energy demands.

About 95% of the body’s creatine is stored in skeletal muscle, where it supports strength and movement. The remaining amount is found in other tissues, including the brain.

Dietary intake varies significantly:

• Omnivorous diets typically provide about 1 to 2 grams per day

• Vegetarian diets provide much smaller amounts

• Vegan diets provide little to none

This difference can influence how individuals respond to supplementation.

Bone health findings are more mixed. Some studies suggest that creatine may reduce markers of bone breakdown and support bone structure when combined with exercise. However, it has not consistently been shown to increase bone mineral density on its own.

Considerations for women

Emerging research suggests that creatine may offer additional benefits for women, particularly during perimenopause and menopause.

In one recent clinical study, creatine supplementation was associated with:

• Improved reaction time

• Increased brain creatine levels

• Favorable changes in lipid markers

While more research is needed, these findings suggest a potential role for creatine in supporting both physical and cognitive health during hormonal transitions.

Form

• Creatine monohydrate is the most widely studied and recommended form

• Other forms are available, but none have consistently shown superior effectiveness

Dosing

Common approaches include:

• Loading phase: 20 grams per day (divided doses) for 5 to 7 days

• Maintenance phase: 3 to 5 grams per day

Some people choose to skip the loading phase and take a consistent daily dose. This approach also increases creatine levels over time, though more gradually.

Safety

Creatine is generally considered safe for healthy adults when used at recommended doses.

Research has not shown harmful effects on kidney or liver function in healthy individuals. However, certain precautions apply.

Possible side effects include:

• Temporary water retention in muscles

• Mild weight gain

• Occasional digestive discomfort

If you have kidney disease, take medications or have other health concerns, consult your health care professional before using creatine.

Creatine is not necessary for everyone. However, certain groups may be more likely to benefit.

Those who may benefit include:

• Adults over 55 seeking to maintain muscle strength, especially with resistance training

• Vegetarians and vegans with low dietary creatine intake

• Women in perimenopause or menopause (emerging evidence)

• Individuals experiencing high mental demands or sleep-related fatigue

• People recovering from illness, injury or periods of inactivity

Those for whom benefits may be less clear:

• Younger individuals with adequate dietary intake and regular training

• People expecting creatine alone, without exercise, to reverse muscle loss

Creatine works best as part of a broader approach that includes physical activity and good nutrition.

Sources: 

Li, N. (2026, January 12). Creatine supplementation and exercise in aging: A narrative review of the muscle-brain axis and its impact on cognitive and Physical Health. Frontiers in nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC12832544/ 

Marshall S;Kitzan A;Wright J;Bocicariu L;Nagamatsu LS; (n.d.). Creatine and cognition in aging: A systematic review of evidence in older adults. Nutrition reviews. https://pubmed.ncbi.nlm.nih.gov/40971619/ 

Sandkühler, J. F., Kersting, X., Faust, A., Königs, E. K., Altman, G., Ettinger, U., Lux, S., Philipsen, A., Müller, H., & Brauner, J. (2023, November 15). The effects of creatine supplementation on cognitive performance-A randomised controlled study. BMC medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC10647179/ 

T;, C. D. (n.d.). Effects of creatine monohydrate supplementation on muscle, Bone and brain- hope or hype for older adults?. Current osteoporosis reports. https://pubmed.ncbi.nlm.nih.gov/39509039/ 

If you’ve ever stood in a supplement aisle or scrolled through pages of options online, you’ve likely seen magnesium in many forms: glycinate, citrate, L-threonate, malate and more. The labels can be confusing, and it’s not always clear whether you need magnesium at all, let alone which type to choose.

Interest in magnesium supplements has grown in recent years, as more people learn that different forms vary in how well they’re absorbed and how they may affect the body. Understanding these differences can help you make informed decisions about your health.

Magnesium is an essential mineral involved in more than 300 enzymatic reactions. It plays a role in many basic processes that keep your body functioning normally.

Key functions include:

• Energy production through the synthesis of ATP, the body’s main energy molecule

• Muscle contraction and relaxation, including the heart muscle

• Nerve signaling, helping transmit messages throughout the body

• Blood pressure regulation

• Bone health, working alongside calcium and vitamin D

• Blood sugar control, supporting insulin function

Because magnesium is involved in so many systems, low levels can affect multiple aspects of health.

Magnesium supplements are commonly divided into two categories: organic and inorganic compounds.

• Organic forms (such as citrate, glycinate, malate and lactate) are bound to organic molecules like amino acids or acids. These forms tend to be more soluble and are generally better absorbed by the body.

• Inorganic forms (such as oxide, sulfate and chloride) are not bound to organic molecules and are typically less well absorbed.

Another important concept is elemental magnesium, or the actual amount of magnesium available for the body to use. Some supplements contain a higher percentage of elemental magnesium but are less easily absorbed. As a result, a higher number on the label does not always mean greater benefit.

Magnesium glycinate

Magnesium glycinate is bound to the amino acid glycine. It is often described as gentle on the digestive system and less likely to cause diarrhea than some other forms.

This form is commonly used for general supplementation and may be helpful for people seeking support for sleep, stress or relaxation. It is considered one of the more bioavailable forms.

Magnesium citrate

Magnesium citrate is one of the most widely available and commonly used forms. It is well absorbed and relatively affordable.

At higher doses, it can have a mild laxative effect. For this reason, it is sometimes used to relieve occasional constipation.

Magnesium malate

Magnesium malate is combined with malic acid, a compound involved in energy production. It is generally well absorbed and may be less likely to cause digestive side effects than some other forms.

It is sometimes marketed for energy support or muscle discomfort, although more research is needed to confirm these benefits.

Magnesium oxide

Magnesium oxide contains a high percentage of elemental magnesium, but it is poorly absorbed by the body.

It is often used to relieve constipation due to its laxative effect. However, it is less effective than other forms for raising magnesium levels in the bloodstream.

Magnesium taurate

Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular function.

Some research suggests it may support heart health and blood sugar regulation, but evidence in humans is still limited.

Magnesium sulfate (Epsom salt)

Magnesium sulfate is commonly known as Epsom salt and is often added to baths to help soothe sore muscles.

However, there is little evidence that magnesium is significantly absorbed through the skin during bathing. As a result, Epsom salt baths are unlikely to meaningfully increase magnesium levels in the body.

Blood pressure

Magnesium supplementation has been associated with modest reductions in both systolic and diastolic blood pressure.

Some analyses of clinical trials suggest greater benefits in people with hypertension or low magnesium levels. However, regulatory agencies note that the overall evidence remains mixed.

Cognitive health

Magnesium is involved in many neurological processes, and early research suggests it may support cognitive function and mood.

However, most clinical studies are small or short-term, and more rigorous research is needed before making specific recommendations.

Bone health

Magnesium contributes to bone formation and helps regulate hormones involved in bone metabolism, including parathyroid hormone and vitamin D.

Some studies link higher magnesium intake with greater bone density. However, research specifically on supplementation is still limited.

Recommended daily magnesium intake varies by age and sex:

• Men: 400–420 mg per day

• Women: 310–320 mg per day

• Needs may increase during pregnancy

The tolerable upper intake level for supplemental magnesium is 350 mg per day for adults. Magnesium obtained from food does not carry the same risk.

High doses from supplements may cause:

• Diarrhea

• Nausea

• Abdominal cramping

Magnesium can also interact with certain medications, including:

• Diuretics

• Proton pump inhibitors (PPIs)

• Some antibiotics

If you take medications or have a medical condition, consult your health care professional before starting a supplement.

There is no single “best” form of magnesium. The right choice depends on your health goals and individual needs.

A general guide:

• For overall support or sensitive digestion: magnesium glycinate

• For sleep or relaxation: magnesium glycinate or taurate

• For constipation or digestive support: magnesium citrate

• For cognitive support: magnesium L-threonate (with emerging evidence)

• For energy or muscle support: magnesium malate or citrate

• For raising magnesium levels: avoid relying on magnesium oxide

Whenever possible, aim to meet your magnesium needs through a balanced diet rich in whole foods. Supplements can help fill gaps, particularly for individuals with increased needs or reduced intake.

Before starting any supplement, talk with your health care professional to determine what’s appropriate for you.

Related articles: 

Lifestyle Matters Most: Everyday Habits That Support Healthy Cognitive Aging

Methylcobalamin: Benefits, Uses, and How It Works

Phosphatidylserine Explained: What It Is and Why It Matters

Sources: 

Cepeda, V., Ródenas-Munar, M., García, S., Bouzas, C., & Tur, J. A. (2025, June 16). Unlocking the power of magnesium: A systematic review and meta-analysis regarding its role in oxidative stress and inflammation. Antioxidants (Basel, Switzerland). https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ 

Magnesium supplementation and blood pressure: A systematic review and meta-analysis of randomized controlled trials. CoLab. (n.d.). https://colab.ws/articles/10.1161%2Fhypertensionaha.125.25129 

Matek Sarić, M., Sorić, T., Juko Kasap, Ž., Lisica Šikić, N., Mavar, M., Andruškienė, J., & Sarić, A. (2025, November 20). Magnesium: Health effects, deficiency burden, and future public health directions. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC12655508/ 

U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

Cognitive health, or the ability to think clearly, learn and remember, is shaped by many factors. While age and genetics play a role, research consistently shows that lifestyle choices have a powerful influence on how the brain ages. Regular physical activity, restorative sleep, blood pressure control, hearing and vision care, and strong social connections are all linked to better cognitive function over time.

The encouraging news: Many of these factors are within your control.

The brain depends on a steady supply of oxygen-rich blood, balanced hormones, quality sleep and meaningful stimulation. Habits that support heart health, sensory health and emotional well-being also support the brain.

Healthy lifestyle behaviors are associated with:

• Slower cognitive decline

• Lower risk of dementia

• Better memory and executive function

• Improved mood and resilience

Taking small, consistent steps can make a meaningful difference.

Sleep is not simply rest; it is an active process that supports memory consolidation, emotional regulation and removal of metabolic waste from the brain.

Chronic sleep deprivation is associated with:

• Difficulty concentrating

• Impaired memory

• Increased risk of cognitive decline

Most adults need 7 to 9 hours of quality sleep each night.

To improve sleep:

• Maintain a consistent bedtime and wake time

• Limit caffeine and alcohol close to bedtime

• Reduce screen use before sleep

• Create a cool, dark and quiet sleep environment

If you experience persistent insomnia, loud snoring or daytime sleepiness, talk with your healthcare professional.

High blood pressure (hypertension) can damage blood vessels throughout the body, including those in the brain. Over time, uncontrolled hypertension increases the risk of stroke, vascular cognitive impairment and dementia.

Managing blood pressure helps preserve brain function.

Healthy strategies include:

• Following a heart-healthy eating plan

• Reducing sodium intake

• Staying physically active

• Maintaining a healthy weight

• Taking prescribed medications as directed

Regular monitoring and partnership with your care team are key.

Hearing and vision changes are common with aging, but untreated sensory loss can contribute to cognitive strain.

When the brain must work harder to process muffled sounds or blurred images, it may divert resources from memory and thinking tasks. Hearing and vision loss are also linked to social isolation, another risk factor for cognitive decline.

To support sensory health:

• Have regular hearing and vision screenings

• Use hearing aids or corrective lenses as recommended

• Address cataracts, glaucoma or other eye conditions early

Prompt treatment can improve quality of life and may help protect cognitive function.

What you eat influences more than heart health and weight; it also affects how your brain functions and ages. Rather than focusing on single “superfoods,” research shows that overall diet patterns have the greatest impact on long-term cognitive health.

A balanced, nutrient-dense eating pattern supports blood vessel health, reduces inflammation and provides essential nutrients that help maintain brain structure and function.

Eating plans associated with improved brain health share common features. These include:

• Abundant fruits and vegetables

• Whole grains

• Legumes and nuts

• Lean protein sources, especially fish

• Healthy fats such as olive oil

• Limited intake of processed foods, added sugars and saturated fats

The Mediterranean-style diet and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) are two eating patterns that have been studied for their potential role in supporting cognitive function.

Brain health does not depend on a single habit. It reflects the combined impact of daily choices across many areas of life.

“When it comes to cognitive aging, there isn’t a single breakthrough food or supplement that makes the difference. It’s the consistent pattern of daily choices, such as how you move, sleep, eat and stay socially connected that shapes brain health over time,” says Director of Research for the Mayo Clinic Integrative Program Brent A. Bauer, M.D. “Small, sustainable habits practiced year after year have a powerful cumulative effect.”

A comprehensive approach includes:

• Regular physical activity

• Consistent, restorative sleep

• Cardiovascular risk management

• Sensory health care

• Social and emotional engagement

• Dietary patterns

It is never too early or too late to adopt healthier habits.

If you have concerns about memory, thinking or changes in daily functioning, consult your health care professional. Early evaluation can help identify treatable causes and guide appropriate care.

Lifestyle matters most when it comes to supporting cognitive aging. By caring for your body, senses and social well-being, you also care for your brain.

Small, steady steps today can help support clearer thinking and a higher quality of life in the years ahead.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Related Articles: 

Healthy Aging: Staying Strong, Sharp, and Independent

Sources: 

F;, C. X. B. H. (n.d.). Dietary patterns and cognitive health in older adults: A systematic review. Journal of Alzheimer’s disease : JAD. https://pubmed.ncbi.nlm.nih.gov/30689586/

Neergaard, L. (2025, July 30). To stay sharper while aging, Get Active, Challenge Your Brain, and Eat Healthy. AP News. https://apnews.com/article/brain-health-dementia-exercise-diet-33fe2ed685acc30452005e53eba11410 

U.S. Department of Health and Human Services. (2026, February 13). Healthful diet linked to reduced risk of cognitive decline. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/healthful-diet-linked-reduced-risk-cognitive-decline 

Grip strength is a simple measure of how strongly you can squeeze or hold an object. While it may seem like a small detail, grip strength plays an important role in daily function, overall health, and long-term well-being.

Grip strength refers to the force generated by the muscles of the hand, wrist and forearm. It is commonly measured using a handheld device called a dynamometer, which records how hard you can squeeze.

Grip strength reflects more than just hand power. It is influenced by muscle mass, nerve function, joint health and overall physical condition. Because of this, grip strength is often used as a general indicator of muscular strength and functional ability.

Improving grip strength can be beneficial for:

• Older adults aiming to maintain independence

• People recovering from hand, wrist or arm injuries

• Individuals with arthritis or joint stiffness

• Athletes and recreational exercisers

• Anyone who notices weakness or fatigue during daily hand tasks

If you have pain, numbness or a medical condition affecting your hands or arms, consult a healthcare professional before starting new exercises.

Grip strength can often be improved with consistent, targeted exercises. These activities focus on strengthening the muscles of the hands and forearms.

Simple Grip Strengthening Exercises

Hand squeezes

• Squeeze a soft ball, therapy putty or rolled towel

• Hold for 3 to 5 seconds, then release

• Repeat 10 to 15 times per hand

Finger pinches

• Pinch a soft object between your thumb and each finger

• Hold briefly, then relax

• Repeat several times on each hand

Wrist curls

• Hold a light weight, resistance band, or household item

• Slowly bend your wrist up and down

• Perform 10 to 15 repetitions in each direction

Farmer’s carries

• Hold a moderately heavy object in each hand

• Walk a short distance while maintaining good posture

• Start with light weight and progress gradually

Contact a healthcare professional if you experience:

• Sudden or severe loss of grip strength

• Persistent hand pain or swelling

• Numbness, tingling or weakness in the hands or arms

• Difficulty performing routine tasks despite exercise

These symptoms may signal an underlying condition that requires evaluation.

Grip strength is a practical and meaningful measure of physical health. It supports daily activities, contributes to independence and may reflect overall muscle strength and function. With simple exercises and regular activity, many people can maintain or improve their grip strength over time.

If you are unsure where to start or have existing health concerns, a healthcare professional or physical therapist can help guide a safe and effective approach.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Doctors, A. the. (2023, December 18). Grip strength an important biomarker for assessing health. UCLA Health. https://www.uclahealth.org/news/article/grip-strength-important-biomarker-assessing-health 

Hua-Rui L;Shouliang H;Zhengze Y;Ning J;Peihua L;Yifei Z;Fenglin P; (n.d.). Optimal dose of resistance training to improve handgrip strength in older adults with sarcopenia: A systematic review and Bayesian model-based network meta-analysis. Frontiers in physiology. https://pubmed.ncbi.nlm.nih.gov/40671711/ 

RW;, B. (n.d.). Grip strength: An indispensable biomarker for older adults. Clinical interventions in aging. https://pubmed.ncbi.nlm.nih.gov/31631989/ 

Colds and the flu can start suddenly, a sore throat in the morning, chills by nightfall. Having a well-stocked cold and flu kit at home can help you manage symptoms early, rest comfortably, and avoid unnecessary trips to the store or clinic when you’re not feeling well.

A home kit doesn’t replace medical care. But it can make recovery easier and help you know when it’s time to seek professional advice.

Most adults experience several colds each year, and seasonal flu remains common. Symptoms such as congestion, cough, fever, fatigue, and body aches can interfere with daily life.

Preparing a kit in advance allows you to:

• Treat symptoms promptly

• Reduce stress when you’re sick

• Avoid spreading illness by staying home

• Focus on rest and recovery

For children
Use only medications labeled for children and follow age-specific dosing. Avoid giving aspirin to children or teenagers due to the risk of Reye’s syndrome.

Symptom relief isn’t only about medication. Comfort measures play an important role.

Hydration and nourishment

• Water or electrolyte drinks

• Herbal teas or clear broths

• Honey (for adults and children over age 1)

Tools for symptom monitoring

• Digital thermometer

• Tissues

• Trash bags or lined wastebasket

Soothing essentials

• Saline nasal spray or rinse

• Humidifier or vaporizer

• Warm blankets or heating pad (used safely)

People at higher risk, including older adults, young children, pregnant individuals, and those with chronic medical conditions, may need earlier medical evaluation.

Review your cold and flu kit once or twice a year, ideally before flu season begins. Replace expired medications, restock supplies, and tailor the kit to your household’s needs.

Being prepared can’t prevent illness, but it can make caring for yourself or a loved one easier, and help you focus on what matters most: recovery.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Centers for Disease Control and Prevention. (n.d.-a). Flu: What to do if you get sick. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/takingcare/index.html 

Centers for Disease Control and Prevention. (n.d.-a). Manage common cold. Centers for Disease Control and Prevention. https://www.cdc.gov/common-cold/treatment/index.html 

Mayo Foundation for Medical Education and Research. (2023c, May 24). Common cold. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605 

Mayo Foundation for Medical Education and Research. (2024b, January 9). Self-care for the flu. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/swine-flu/expert-answers/swine-flu-symptoms/faq-20058379 

Mayo Foundation for Medical Education and Research. (2024b, July 12). Cold remedies: What works, what doesn’t. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 

Flexible Spending Accounts (FSA) and Health Savings Accounts (HSA) are valuable tools that help you manage out-of-pocket health care costs. These accounts let you set aside pre-tax dollars for eligible medical expenses, from prescription medications to select over-the-counter items.

In some cases, you may also be able to use your FSA or HSA funds to purchase skin care products or other health-related items if they are recommended by your health care provider and accompanied by a Letter of Medical Necessity (LMN).

Although FSAs and HSAs serve a similar purpose, which helps you pay for qualified medical expenses with pre-tax funds, there are key differences between the two accounts:

• Eligibility:
• An FSA is typically offered through an employer as part of a benefits package. You cannot open one independently.
• An HSA is available to individuals who are enrolled in a high-deductible health plan (HDHP) and can be opened through an employer or financial institution.
• Ownership and Portability:
• An FSA is owned by your employer. If you leave your job, your unused funds generally do not move with you.
• An HSA is owned by you. The money stays with you even if you change jobs or health plans.
• Rollover Rules:
• FSA funds typically must be used within the plan year, although some employers may allow a small amount to roll over or a short grace period to spend remaining funds.
• HSA funds roll over from year to year without expiration, allowing your balance to grow over time.
• Contribution Limits:
• Both accounts have annual contribution limits that are set by the IRS and can change each year.

Both FSAs and HSAs can be used for a wide variety of eligible expenses, including prescription medications, medical devices, and certain skin care products with a Letter of Medical Necessity.

You may be able to use your FSA or HSA funds for items such as:

• Dermatologist-recommended skin care products, including specific cleansers, moisturizers, or acne treatments used to manage chronic skin conditions such as eczema, rosacea, or severe acne.

• Medical-grade sunscreens prescribed to protect sensitive skin or to manage sun-related disorders.

• Compression garments used for medical conditions like varicose veins or lymphedema.

• Specialty medical devices, such as light therapy tools for psoriasis or percussive therapy guns for chronic pain management.

Always check with your plan administrator to confirm eligibility before making a purchase.

1. Consult your provider: Discuss your symptoms or condition with your health care provider. If a specific product or treatment is recommended, ask whether it qualifies for an LMN.

2. Get the letter in writing: The LMN should include your provider’s name, signature, and a brief explanation of why the product is necessary for your medical condition.

3. Submit documentation: Keep your receipt and the LMN for your records. Some FSA or HSA administrators require you to submit both documents for reimbursement or payment approval.

Using your FSA or HSA funds effectively helps you save money while managing your health needs. A Letter of Medical Necessity ensures that qualified products, particularly those related to chronic skin conditions or ongoing medical care, are covered appropriately.

By understanding what qualifies and maintaining proper documentation, you can make the most of your health spending accounts and focus on what matters most - your well-being.

*Not all products available at Mayo Clinic Store are FSA or HSA eligible, even with a Letter of Medical Necessity (LMN). The Internal Revenue System (IRS) decides which items and expenses can be from an FSA or HSA and are able to modify the list at any time. It is best to always consult with your benefits administator for advice on the eligibility of products. You can also familiarize yourself with the the eligibility requirements from the IRS for medical expenses prior to requesting an LMD from your treating provider. 

Related articles: 

Maximize Your Health Savings for FSA/HSA

Sources: 

Health Care Options, using a flexible spending account FSA. HealthCare.gov. (n.d.). https://www.healthcare.gov/have-job-based-coverage/flexible-spending-accounts/ 

Letter of medical necessity: Definition & examples. MetLife. (n.d.). https://www.metlife.com/stories/benefits/letter-of-medical-necessity/ 

Publication 502 (2024), medical and dental expenses. Internal Revenue Service. (n.d.). https://www.irs.gov/publications/p502 

Many people think sunscreen is only necessary on hot, sunny days. However, dermatologists and skin health experts agree: protecting your skin from the sun’s ultraviolet (UV) rays is important all year long. Whether it’s summer or winter, clear or cloudy, sunscreen plays a key role in maintaining healthy skin and reducing the risk of long-term damage.

The sun emits two types of harmful rays: ultraviolet A (UVA) and ultraviolet B (UVB). UVA rays penetrate deep into the skin and contribute to premature aging and wrinkles, while UVB rays cause sunburn. Both types can increase your risk of skin cancer, including melanoma, the most serious form.

Even when it’s cloudy, up to 80% of UV rays can pass through the clouds. Snow, sand, and water can also reflect sunlight, increasing your exposure. That means you can still experience sun damage on overcast or cold days, during outdoor activities, or even while driving.

For effective protection, dermatologists recommend using a broad-spectrum sunscreen with an SPF of 30 or higher. “Broad-spectrum” means the product protects against both UVA and UVB rays.

If you have sensitive or acne-prone skin, look for sunscreens labeled “noncomedogenic” or “for sensitive skin.” Mineral-based sunscreens containing zinc oxide or titanium dioxide are often well tolerated.

Water-resistant formulas are helpful during physical activity, swimming, or sweating, but should still be reapplied at least every two hours.

To get the most benefit from your sunscreen:

• Apply it 15 minutes before going outside.

• Use about one ounce (a shot glass full) to cover exposed skin.

• Don’t forget your ears, neck, tops of feet, and back of your hands.

• Reapply every two hours, or more often if you’re swimming or sweating.

Sunscreen should be part of your daily routine, just like brushing your teeth. Apply it to your face, neck, and any exposed areas each morning, even if you’ll spend most of the day indoors. UVA rays can penetrate glass, meaning your skin is still at risk while driving or sitting near windows.

• Use lip balm with SPF 15 or higher.

• Wear protective clothing, a wide-brimmed hat, and UV-blocking sunglasses.

• Seek shade during midday hours when the sun’s rays are strongest.

• Avoid tanning beds, which emit harmful UV radiation.

Sunscreen is a simple, effective way to protect your skin and promote lifelong skin health. By making sunscreen a daily habit, you can reduce your risk of skin cancer, prevent early signs of aging, and keep your skin healthy no matter the season. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Center for Drug Evaluation and Research. (n.d.). Sunscreen: How to help protect your skin from the sun. U.S. Food and Drug Administration. https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun 

Sunscreen. The Skin Cancer Foundation. (2025, October 20). https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/ 

Sunscreen faqs. American Academy of Dermatology. (n.d.-d). https://www.aad.org/media/stats-sunscreen 

Methylcobalamin is one of the active forms of vitamin B12, a water-soluble vitamin that plays an essential role in red blood cell production, nervous system function, and DNA synthesis. While vitamin B12 is commonly available in different forms, methylcobalamin has received attention for its potential benefits in supporting nerve health and treating vitamin B12 deficiency.

Vitamin B12 is a general term that refers to a group of related compounds called cobalamins. The most common forms include cyanocobalamin, hydroxocobalamin, and methylcobalamin.

• Cyanocobalamin is a synthetic form often used in supplements and fortified foods. It is stable and widely available, but the body must convert it into active forms before use.

• Methylcobalamin is a naturally occurring, bioactive form of vitamin B12. Because it does not require conversion, the body can use it directly for cellular processes, particularly those involving the nervous system.

Both forms can correct vitamin B12 deficiency, though some healthcare providers prefer methylcobalamin for neurological support.

Methylcobalamin is commonly used for conditions related to vitamin B12 deficiency. These may include:

• Pernicious anemia: a condition in which the body cannot absorb enough vitamin B12.

• Peripheral neuropathy: nerve damage that can cause tingling, numbness, or pain in the hands and feet.

• Diabetic neuropathy: nerve damage linked to long-term high blood sugar levels.

In addition to supplementation for deficiency, methylcobalamin has been studied for its potential role in sleep regulation and mood support, but findings remain preliminary.

Methylcobalamin is generally considered safe when taken at recommended doses. Vitamin B12 is water-soluble, which means excess amounts are usually excreted in urine. Side effects are rare but may include mild digestive upset, headache, or skin reactions at the injection site when given by shot.

People with certain medical conditions, such as kidney disease or Leber’s hereditary optic neuropathy, should discuss methylcobalamin use with a healthcare professional before starting supplements.

Methylcobalamin is a naturally active form of vitamin B12 that supports red blood cell production, nerve function, and DNA synthesis. It may be particularly helpful for individuals with B12 deficiency, peripheral neuropathy, or conditions affecting nerve health. While both methylcobalamin and cyanocobalamin are effective, methylcobalamin may offer unique advantages for neurological support.

If you are considering methylcobalamin, talk with your healthcare provider to determine whether it is the right form of vitamin B12 for your needs.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ 

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 

U.S. National Library of Medicine. (n.d.). Methylcobalamin - Pubchem. National Center for Biotechnology Information. PubChem Compound Database. https://pubchem.ncbi.nlm.nih.gov/compound/Methylcobalamin 

Shower safety is important for people of all ages, but it becomes especially critical for older adults, people recovering from surgery, and those with mobility challenges. Slips and falls in the bathroom are common, but many risks can be reduced with the right precautions and safety products.

Bathrooms are one of the most common places for household accidents. Wet, slippery surfaces, combined with limited space, increase the risk of falls. For older adults, a fall can lead to serious injuries, such as fractures. Even younger adults and children can benefit from safety features that make showers more secure and comfortable.

Many products are designed to make showering safer and more comfortable:

Non-slip mats and strips

Placed on the shower floor, these reduce the risk of slipping on wet surfaces. They are available in different sizes and textures to suit different types of showers.

Grab bars and safety rails

Grab bars provide sturdy handholds for balance and support. They can be installed vertically, horizontally, or at an angle. Look for models with textured grips to prevent slipping.

Shower chairs and benches

For people who have difficulty standing for long periods, a shower chair or bench offers stability and reduces fatigue. Some models fold up to save space.

Handheld shower heads

A handheld shower head allows better control of water flow and makes it easier to bathe while seated. Many models include adjustable settings for comfort.

Raised shower thresholds or curbless showers

For people using mobility aids like walkers or wheelchairs, a curbless or walk-in shower can significantly reduce the risk of tripping when entering or exiting.

Slip-resistant flooring

If you are remodeling, choosing slip-resistant tiles or flooring can make a big difference in safety.

If you or a loved one has experienced a fall, struggles with balance, or has mobility challenges, consider discussing shower safety with a healthcare provider. Occupational therapists can recommend specific products or modifications based on individual needs.

Shower safety is essential for preventing falls and injuries in the bathroom. Simple changes such as adding non-slip mats, grab bars, and handheld shower heads can make daily routines safer and more comfortable. Whether for children, older adults, or anyone with limited mobility, investing in shower safety products supports both independence and peace of mind.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

AC;, L. I. R. (n.d.). Grab bar use influences fall hazard during bathtub exit. Human factors. https://pubmed.ncbi.nlm.nih.gov/34963373/ 

Mayo Clinic. (2017). Home Safety Tips. Rochester, Minnesota; Mayo Clinic. https://mcforms.mayo.edu/mc0400-mc0499/mc0496.pdf 

U.S. National Library of Medicine. (n.d.-a). Bathroom safety for adults: Medlineplus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000021.htm 

Knee replacement surgery is one of the most effective treatments for severe knee arthritis or injury. The procedure can relieve chronic pain, improve mobility, and restore quality of life. But surgery is only the first step. A successful recovery also depends on rehabilitation. Physical therapy (PT) and occupational therapy (OT) are essential for regaining strength, independence, and confidence after knee replacement.

Following knee replacement surgery, the body needs time and structured support to heal. The new joint requires surrounding muscles, ligaments, and tissues to adapt. Pain, swelling, and stiffness can make movement difficult, and old walking patterns often need to be retrained.

Physical and occupational therapists design individualized recovery plans that address these challenges. Their guidance helps patients move safely, restore function, and return to everyday activities with confidence.

Regaining independence in daily life: occupational therapy focuses on activities such as bathing, dressing, cooking, and cleaning. After knee replacement, these tasks can be difficult at first. OT provides training, adaptive equipment, and strategies to make daily routines easier and safer.

Improving home safety: an OT can evaluate your home and suggest modifications to reduce fall risks. Common recommendations include adding grab bars, using a shower chair, raising toilet seats, or rearranging furniture to allow easier use of a walker or cane.

Conserving energy and protecting the new joint: recovery from knee surgery often brings fatigue. OT helps patients pace themselves, conserve energy, and learn safe ways to protect their new joint while staying active.

Returning to valued activities: from gardening to exercise to playing with grandchildren, occupational therapy helps patients return to meaningful activities. Individualized plans are designed to restore not just physical ability but also quality of life.

Physical and occupational therapy complement one another after knee replacement. PT focuses on building strength, balance, and mobility. OT ensures that those gains translate into everyday independence. Together, they provide a complete, patient-centered approach to recovery by helping individuals return to safe movement, self-care, and the activities they enjoy most.

Knee replacement surgery can be life-changing, but recovery requires more than surgery alone. Physical and occupational therapy are key to managing pain, improving mobility, and regaining independence. With a structured rehabilitation plan, most people are able to return not only to their daily routines but also to the activities that bring them comfort, joy, and confidence.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Dutta, S., Ambade, R., Wankhade, D., & Agrawal, P. (2024, February 25). Rehabilitation techniques before and after total knee arthroplasty for a better quality of life. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10965116/  

Mayo Foundation for Medical Education and Research. (2024b, November 15). Knee replacement. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/knee-replacement/about/pac-20385276 

Total knee replacement surgery patient education MC2111. (n.d.-c). https://mcforms.mayo.edu/mc2100-mc2199/mc2111.pdf 

Allergy season can bring bothersome symptoms such as congestion, runny nose, and excess mucus. These symptoms occur when the immune system reacts to pollen, dust, or other triggers. While mucus plays an important role in trapping allergens and keeping nasal passages moist, too much can lead to discomfort. Fortunately, several treatment options can help provide relief.

A simple, drug-free option for easing congestion is nasal rinsing. Using a saline solution helps clear allergens, thin mucus, and improve airflow. Common methods include:

• Neti pots
• Saline spray bottles
• Squeeze bottles or bulb syringes

For best results, use distilled or previously boiled water to reduce the risk of infection. Daily rinsing during allergy season can be especially helpful.

Children can experience the same allergy-related mucus buildup as adults, but treatment options may differ:

• Saline nasal sprays or rinses are safe and effective for most children.
• Children’s antihistamines are available in liquid or chewable forms. Always check age restrictions and dosing instructions.
• Avoiding triggers—such as keeping windows closed on high pollen days or using an air purifier—can also help.

Parents should consult a pediatrician before giving decongestants or any new medications to children.

Most allergy symptoms can be managed with over-the-counter treatments and home remedies. However, see a healthcare professional if:

• Symptoms interfere with daily activities
• Over-the-counter medications don’t provide relief
• A child develops persistent congestion or breathing difficulties

Managing mucus during allergy season often requires a combination of approaches. Saline rinses, decongestants, and antihistamines can each play a role, and safe options are available for children. Working with a healthcare provider can help you choose the most effective treatment plan for your needs.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Abdullah, B., Periasamy, C., & Ismail, R. (2019, November). Nasal irrigation as treatment in Sinonasal symptoms relief: A review of its efficacy and clinical applications. Indian journal of otolaryngology and head and neck surgery : official publication of the Association of Otolaryngologists of India. https://pmc.ncbi.nlm.nih.gov/articles/PMC6848701/ 

Emeryk, A., Emeryk-Maksymiuk, J., & Janeczek, K. (2019, June). New guidelines for the treatment of seasonal allergic rhinitis. Postepy dermatologii i alergologii. https://pmc.ncbi.nlm.nih.gov/articles/PMC6640027/ 

Mayo Foundation for Medical Education and Research. (2025a, March 28). Allergy medications: Know your options. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/allergies/in-depth/allergy-medications/art-20047403 

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in every cell of your body. It plays a role in producing energy for cell growth and maintenance and acts as a powerful antioxidant, helping protect cells from damage.

Your body makes CoQ10, but levels can decline with age or certain health conditions. You can also get CoQ10 from foods and dietary supplements.

CoQ10 is essential for cellular energy production, especially in the heart, muscles, and other tissues with high energy demands. Research suggests it may:

• Support heart health – may help improve symptoms in certain heart conditions and support recovery after heart surgery.
• Reduce oxidative stress – acts as an antioxidant, protecting cells from damage caused by free radicals.
• Support exercise performance – may improve energy production and reduce fatigue in some individuals.

While promising, more research is needed to fully understand the effectiveness of CoQ10 for specific health concerns.

CoQ10 supplements may be helpful for:

• Older adults, as natural levels decline with age
• People taking statin medications, which can lower CoQ10 levels
• Those with certain heart conditions, such as heart failure or angina
• Individuals with specific mitochondrial or metabolic disorders

CoQ10 supplements are generally well tolerated, but side effects like mild digestive upset may occur. Always consult your healthcare provider before starting a supplement, especially if you have medical conditions or take other medications.

CoQ10 is vital for energy production and cellular protection. While your body produces it naturally, certain people may benefit from dietary supplements in addition to food sources. If you’re considering CoQ10 for heart health, fatigue, or other concerns, talk with your healthcare provider to determine if it’s right for you.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Foundation for Medical Education and Research. (2025, May 22). Coenzyme Q10. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602 

Saini, R. (2011, July). Coenzyme Q10: The essential nutrient. Journal of pharmacy & bioallied sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC3178961/ 

Sood, B. (2024, January 30). Coenzyme Q10. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK531491/ 

Electrolytes are minerals in your blood and body fluids that carry an electric charge. They are essential for many processes in your body, including maintaining fluid balance, supporting nerve and muscle function, and helping regulate your body’s pH level.

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

These minerals are found in the foods and drinks you consume, and your body carefully regulates their levels to keep you healthy.

Electrolytes help your body perform vital functions, such as:

• Balancing fluids: They regulate the movement of water in and out of cells, helping prevent dehydration or fluid overload.
• Supporting nerve signals: Electrolytes help transmit electrical impulses that control muscle contractions, heartbeat, and reflexes.
• Maintaining pH stability: They keep your blood’s acidity (pH) within a healthy range, which is necessary for proper enzyme and organ function.
• Muscle health: Adequate electrolyte levels help prevent cramps, weakness, or irregular heart rhythms.

For most people, a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and adequate fluids is enough to maintain healthy electrolyte levels. If you have a medical condition that affects electrolyte balance, your healthcare provider may recommend monitoring your levels more closely or adjusting your diet.

Electrolytes are essential minerals that help your body function at its best. Understanding their role and how to replenish them, supports overall health, especially during times of physical exertion, illness, or heat exposure. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Clinic: The health benefits of proper hydration. Supplements and Health Tests. (n.d.). https://www.thorne.com/take-5-daily/article/mayo-clinic-how-proper-hydration-can-help-you-live-a-longer-healthier-life 

Shrimanker, I. (2023, July 24). Electrolytes. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK541123/ 

U.S. National Library of Medicine. (n.d.-b). Fluid and electrolyte balance. MedlinePlus. https://medlineplus.gov/fluidandelectrolytebalance.html 

Creatine is a naturally occurring substance found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. While the body produces some creatine on its own, it can also be obtained through dietary sources such as red meat and seafood, or taken as a dietary supplement.

Creatine plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of the body. When muscles need quick energy, such as during a sprint or a short, intense workout, creatine helps regenerate ATP, allowing muscles to work harder for longer periods.

Creatine is one of the most researched and widely used dietary supplements in sports nutrition. It is often taken to enhance exercise performance and support muscle recovery. The most common form is creatine monohydrate, which is available in powders, capsules, and chewables.

Studies have shown that creatine supplementation can:

• Improve strength and muscle mass during resistance training
• Enhance performance in high-intensity, short-duration activities (such as sprinting or weightlifting)
• Support quicker recovery between bouts of intense effort

Because of these benefits, creatine is commonly used by athletes, bodybuilders, and individuals engaged in regular high-intensity training.

For most healthy individuals, creatine is considered safe when taken as directed. Numerous studies have evaluated its safety for both short-term and long-term use. However, some people may experience mild side effects, including:

• Bloating
• Gastrointestinal discomfort
• Muscle cramping (rare)

To stay safe, it's important to:

• Follow dosing recommendations on product labels
• Stay well hydrated while using creatine
• Discuss supplementation with a healthcare provider, especially if you have kidney disease or other chronic health conditions

While creatine is generally not harmful to the kidneys in healthy individuals, it may not be appropriate for people with existing kidney problems.

Creatine may be particularly beneficial for:

• Athletes and weightlifters seeking improved performance and strength gains
• Older adults experiencing age-related muscle loss (sarcopenia)
• Vegetarians and vegans, whose diets are low in creatine-containing foods

Creatine is a naturally occurring compound that supports energy production in muscle cells. Available through diet and supplementation, it has been shown to safely enhance exercise performance, increase muscle strength, and improve recovery when used appropriately.

If you’re considering creatine supplementation, talk to your healthcare provider to determine whether it’s a good fit for your health goals and medical history. Like any supplement, creatine works best as part of a balanced diet, regular physical activity, and an overall healthy lifestyle.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/ 

Kreider, R. B., & Stout, J. R. (2021, January 29). Creatine in health and disease. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/ 

Mayo Foundation for Medical Education and Research. (2023e, December 13). Creatine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591# 

Urinary incontinence—the involuntary loss of urine—is a common condition that affects both women and men. It can range in severity from occasional leaks during physical activity to a sudden and urgent need to urinate that makes it difficult to reach a bathroom in time. While it may feel overwhelming or even embarrassing, urinary incontinence is not a disease itself. Rather, it is a symptom that can result from a variety of factors, including temporary lifestyle triggers, underlying medical conditions, or physical changes in the body.

For many people, urinary incontinence is both treatable and manageable. With the right guidance, it’s possible to reduce or eliminate symptoms and restore confidence in daily life.

Urinary incontinence is classified into several types, depending on the cause and nature of the symptoms:

• Stress incontinence: Leakage occurs during activities that increase abdominal pressure, such as coughing, sneezing, laughing, lifting, or exercising.
• Urge incontinence (overactive bladder): A strong, sudden urge to urinate leads to loss of urine, often with frequent urination throughout the day and night.
• Overflow incontinence: The bladder does not empty completely, resulting in frequent or continuous dribbling of urine.
• Functional incontinence: A physical or mental condition prevents a person from reaching the toilet in time—for example, arthritis that limits mobility.
• Mixed incontinence: A combination of two or more types, most commonly stress and urge incontinence.

Short-term incontinence may also result from:

• Urinary tract infections (UTIs)
• Constipation, which can press on the bladder and affect nerve signaling

Long-term urinary incontinence can stem from a range of health conditions and physical changes, including:

• Pregnancy and childbirth
• Aging, which weakens the bladder and urethral muscles
• Excess body weight, increasing pressure on the bladder
• Diabetes, which may damage nerves that control the bladder
• Pelvic or bowel surgeries
• Prostate enlargement or prostate cancer treatment
• Neurological disorders, such as Parkinson’s disease, stroke or multiple sclerosis
• Urinary tract obstructions, such as bladder stones

If urinary incontinence affects your ability to participate in daily activities, your relationships, or your emotional well-being, consider talking to your health care provider. Depending on your symptoms and needs, you may be referred to a urologist or a urogynecologist.

Diagnosis often begins with a medical history and physical exam. Additional assessments may include:

• Urinalysis to check for infection or abnormalities
• Bladder diary to track fluid intake, urination patterns, and leakage episodes
• Post-void residual measurement to determine how well the bladder empties
• Urodynamic testing to assess bladder pressure and function
• Cystoscopy to examine the urinary tract using a small camera

1. Pelvic Floor Muscle Exercises (Kegels)

Strengthening pelvic floor muscles can improve bladder control, particularly in cases of stress or urge incontinence. These exercises involve contracting and relaxing the muscles used to control urine flow. Consistency is key. Benefits increase with regular practice.

2. Behavioral Techniques

• Bladder training: Urinating on a schedule can help retrain the bladder.
• Double voiding: Urinating, waiting a few minutes, and trying again can help empty the bladder more completely.
• Avoiding dietary irritants and maintaining a healthy weight also support bladder health.

3. Managing Constipation

Constipation can worsen bladder symptoms. To prevent it:

• Drink adequate fluids
• Eat high-fiber foods
• Stay physically active
• Ask your provider if any medications may be contributing

4. Fluid Management

Proper hydration is essential. While reducing fluid intake may seem helpful, overly concentrated urine can irritate the bladder. Limit fluid intake close to bedtime to minimize nighttime trips to the bathroom.

5. Absorbent Products

Pads and absorbent undergarments provide protection and help preserve dignity. They come in various sizes and levels of absorbency and can be worn discreetly.

Proper skin care is important to prevent irritation from urine exposure:

• Clean gently with a washcloth and allow skin to air-dry
• Use barrier creams to protect sensitive areas
• At night, keep pathways clear and well-lit to reduce the risk of falls when getting up to use the bathroom

Proper skin care is important to prevent irritation from urine exposure:

• Clean gently with a washcloth and allow skin to air-dry
• Use barrier creams to protect sensitive areas
• At night, keep pathways clear and well-lit to reduce the risk of falls when getting up to use the bathroom

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Incontinence: Symptoms & treatment. (n.d.-a). https://www.urologyhealth.org/urology-a-z/u/urinary-incontinence

Leslie, S. W. (2024, August 11). Urinary incontinence. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK559095/

Mayo Foundation for Medical Education and Research. (2023b, February 9). Urinary incontinence. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808

Urinary incontinence in older adults | National Institute on Aging. (n.d.-c). https://www.nia.nih.gov/health/bladder-health-and-incontinence/urinary-incontinence-older-adults

Scars are a natural part of the healing process, but for many, they can be a source of physical discomfort or emotional distress. Whether caused by surgery, injury or skin conditions such as acne, scars can vary in appearance and severity. Fortunately, there are effective treatment strategies, including the use of silicone-based products and sun protection, to help improve scar appearance and support healthy skin recovery.

Scarring is the body’s natural response to skin injury. When the dermis, or the deep layer of skin, is damaged, the body forms collagen fibers to repair the wound. This results in scar tissue, which has a different texture and quality than the surrounding skin. Some scars fade over time, while others may become raised (hypertrophic), sunken (atrophic), or discolored.

Silicone has been widely studied and recommended by dermatologists and plastic surgeons as a first-line treatment for scars, particularly hypertrophic scars and keloids.

Silicone sheets and gels work by creating a protective barrier over the scar that helps regulate the skin’s moisture balance and temperature. This barrier:

• Hydrates the scar tissue, preventing excessive collagen production that can cause raised scars
• Reduces tension on the scar site, which is important for minimizing scar elevation
• Acts as a semi-occlusive layer, allowing oxygen in while keeping water in, promoting a healing environment

Consistent use of silicone gel or silicone sheets for at least 12 hours a day over a period of 8 to 12 weeks can significantly flatten and fade scars. Silicone is generaly safe for most skin types, non-invasive, and easy to apply, making it a preferred option in both clinical and at-home scar management.

Combining silicone-based treatments with sun protection can enhance overall scar healing. Here’s how to use both effectively:

• Wait for absorption: If using silicone gel, allow it to fully dry before applying sunscreen.
• Layer carefully: If using silicone sheets, apply sunscreen to the surrounding area or use UV-protective clothing if the sheet covers the scar.
• Stay consistent: Use silicone treatment daily, and reapply sunscreen every two hours when outdoors.

While over-the-counter silicone products and sunscreens are effective for many, some scars may require additional interventions, such as laser therapy, steroid injections, or surgical revision. If you’re concerned about a scar’s appearance or healing process, consult a dermatologist or wound care specialist for personalized treatment options.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Foundation for Medical Education and Research. (2023b, July 13). Keloid Scar. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/keloid-scar/diagnosis-treatment/drc-20520902 

Mustoe, T. A. (2020b, December 8). Silicone gel for scar prevention. Textbook on Scar Management: State of the Art Management and Emerging Technologies [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK586090/ 

Proper wound care: How to minimize a scar. American Academy of Dermatology. (n.d.-a). https://www.aad.org/public/everyday-care/injured-skin/burns/wound-care-minimize-scars 

Puri, N., & Talwar, A. (2009, July). The efficacy of silicone gel for the treatment of hypertrophic scars and keloids. Journal of cutaneous and aesthetic surgery. https://pmc.ncbi.nlm.nih.gov/articles/PMC2918339/ 

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Tips for Scar Management

Muscle aches and joint pain are common complaints among individuals of all ages. Whether caused by exercise, injury, or chronic conditions such as arthritis, pain can interfere with daily activities and quality of life.

While medications and professional treatments play an important role in pain management, noninvasive tools like massage guns and hot and cold therapies are gaining popularity for their convenience and effectiveness.

Aches and pains can result from various sources, including:

• Overuse or repetitive motion
• Muscle strain or minor injuries
• Inflammation from chronic conditions
• Post-exercise soreness, also known as delayed onset muscle soreness (DOMS)

Treating minor pain at home can often reduce discomfort, improve mobility, and prevent further injury.

Heat therapy, or thermotherapy, is the application of warmth to an area of the body. It’s especially helpful for chronic pain or muscle stiffness.

Dry heat: Heating pads or heat lamps
Moist heat: Warm baths, steamed towels

Increases blood flow: Delivers nutrients that promote healing
Relaxes muscles: Eases tension and improves flexibility
Soothes stiffness: Particularly effective for joint pain and chronic back pain

Do not apply heat to areas with swelling, open wounds, or infections. Always monitor skin to avoid burns, and limit use to 15–20 minutes at a time.

Always place a cloth between the skin and the cold source. Apply for no more than 15–20 minutes at a time and allow the area to return to normal temperature before reapplying.

Massage guns, heat therapy, and cold therapy can be used individually or in combination, depending on the nature of the pain:

• After exercise: Cold therapy to reduce inflammation, followed by massage gun use for muscle relaxation.
• Chronic stiffness: Start with heat therapy, then use a massage gun to loosen tight muscles.
• Acute injury: Apply cold therapy first. Avoid massage until inflammation has subsided.

While at-home therapies can be highly effective, consult your healthcare provider if:

• Pain persists for more than a few days.
• Symptoms worsen despite treatment.
• There is significant swelling, bruising, or loss of function.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Ferreira, R. M., Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. R. (2023, September 18). The effects of massage guns on performance and recovery: A systematic review. Journal of functional morphology and kinesiology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10532323/ 

J;, M. G. N. (n.d.). Mechanisms and efficacy of heat and cold therapies for Musculoskeletal injury. Postgraduate medicine. https://pubmed.ncbi.nlm.nih.gov/25526231/ 

Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023, April 1). The effect of percussive therapy on musculoskeletal performance and experiences of pain: A systematic literature review. International journal of sports physical therapy. https://pmc.ncbi.nlm.nih.gov/articles/PMC10069390/ 

Wang Y;Li S;Zhang Y;Chen Y;Yan F;Han L;Ma Y; (n.d.). Heat and cold therapy reduce pain in patients with delayed onset MUSCLE SORENESS: A systematic review and meta-analysis of 32 randomized controlled trials. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/33493991/