Everything You Need to Know about Fungal Infections

 

CLICK on HERE to find out how you can get perfect nails and skin

Fungal Infection: Causes, Symptoms, and Treatments

Introduction

Fungal infections are a common occurrence that can affect various parts of the body, including the skin, nails, and even the internal organs. These infections are caused by fungi, which are microscopic organisms that thrive in warm and moist environments.

While some fungal infections are mild and easily treatable, others can be persistent and require medical intervention. In this comprehensive guide, we will delve into the causes, symptoms, and treatments of fungal infections, providing you with valuable insights to help you understand and address this common health issue.

Fungal Infection

A fungal infection, also known as mycosis, is an infection caused by fungi. These microorganisms exist in different forms, such as yeast, mold, and mushrooms, and can be found in various environments, including soil, plants, and the human body.

When these fungi overgrow and invade the body, an infection can occur. Fungal infections can manifest in different ways, depending on the type of fungus involved and the part of the body affected.

Fungal infections are caused by exposure to fungi through direct contact or inhalation of fungal spores. Certain factors can increase the risk of developing a fungal infection, such as a weakened immune system, poor hygiene, warm and humid climates, and prolonged use of antibiotics or corticosteroids.

Types of Fungal Infections

There are several types of fungal infections, each affecting specific areas of the body. Here are some common types:

Athlete’s Foot: This fungal infection affects the feet, particularly between the toes. It causes itching, redness, and peeling of the skin, often accompanied by a foul odor.

Jock Itch: Jock itch, also known as tinea cruris, is a fungal infection that affects the groin area. It presents as a red, itchy rash and can spread to the inner thighs and buttocks.

Ringworm: Despite its name, ringworm is not caused by a worm but by a fungus. It can affect the skin on various parts of the body, causing circular, red, and scaly patches.

Yeast Infection: Yeast infections, commonly caused by the Candida fungus, can affect both men and women. In women, they often occur in the vaginal area, causing itching, burning, and abnormal discharge.

Nail Fungus: Nail fungus, or onychomycosis, affects the nails, causing them to become thick, discolored, and brittle. It can be challenging to treat and may require long-term management.

Fungal Pneumonia: Certain fungi can cause pneumonia, leading to symptoms such as coughing, chest pain, fever, and difficulty breathing.

Oral Thrush: Oral thrush is a fungal infection that affects the mouth and throat. It appears as white patches on the tongue, inner cheeks, and roof of the mouth, often causing discomfort and difficulty swallowing.

Fungal Infection Symptoms

Fungal infection symptoms can vary depending on the type and location of the infection. However, some common symptoms include:

• Itching or discomfort in the affected area
• Redness and inflammation
• Peeling or flaking of the skin
• Rash or circular patches
• Thickened, discolored, or brittle nails
• Unusual vaginal discharge or itching
• White patches in the mouth or throat
• Respiratory symptoms like coughing and difficulty breathing

It is important to note that these symptoms may resemble other skin conditions or infections, so it is crucial to consult a healthcare professional for an accurate diagnosis and appropriate treatment.

Diagnosing Fungal Infections

To diagnose a fungal infection, a healthcare professional will typically perform a physical examination and may also order specific tests to confirm the presence of fungi. Some common diagnostic methods include:

Microscopic Examination: A sample of the affected skin, nail, or discharge may be examined under a microscope to identify the presence of fungi.

Culture: A culture test involves collecting a sample and placing it in a special medium to allow the fungi to grow. This helps identify the specific type of fungus causing the infection.

Skin Scraping: In cases of suspected fungal infections of the skin, a healthcare professional may gently scrape off a small amount of the affected skin for further examination.

Blood Tests: Blood tests may be ordered to check for specific antibodies or antigens that indicate the presence of fungal infection in the body.

Treatment Options

The treatment for fungal infections depends on the type, severity, and location of the infection. In many cases, over-the-counter antifungal medications can effectively treat mild infections. These medications may come in the form of creams, powders, or ointments and are applied directly to the affected area.

For more severe or persistent fungal infections, prescription-strength antifungal medications may be necessary. These medications can be administered orally or through injections, targeting the infection from within the body. It is essential to follow the prescribed dosage and duration of treatment to ensure complete eradication of the fungus.

In addition to medication, certain self-care measures can help manage fungal infections and prevent their recurrence. These include:

• Keeping the affected area clean and dry.
• Avoiding tight or non-breathable clothing.
• Changing socks and underwear frequently.
• Using antifungal powders or sprays in shoes.
• Avoiding walking barefoot in public areas.
• Practicing good hand hygiene.

Watch this video – Fungal Infections – Causes, Prevention and Cure

Frequently Asked Questions (FAQs)

Can fungal infections be transmitted from person to person? Yes, fungal infections can be contagious and spread through direct contact with an infected person or through contact with contaminated surfaces, such as towels or clothing.

Are fungal infections only limited to the skin? No, fungal infections can affect various parts of the body, including the skin, nails, mouth, throat, and even internal organs.

Can I treat a fungal infection with home remedies? Mild fungal infections may improve with home remedies like tea tree oil, apple cider vinegar, or garlic. However, it is advisable to consult a healthcare professional for proper diagnosis and treatment.

Can fungal infections recur after treatment? Yes, fungal infections can recur, especially if the underlying conditions that caused the infection are not addressed. It is crucial to complete the full course of treatment and take preventive measures to minimize the risk of recurrence.

Can I prevent fungal infections? While it may not always be possible to prevent fungal infections entirely, certain measures can reduce the risk. These include maintaining good hygiene, avoiding prolonged exposure to damp environments, and wearing clean and breathable clothing.

When should I seek medical attention for a fungal infection? If you suspect a fungal infection or if over-the-counter treatments do not improve the condition within a reasonable timeframe, it is advisable to consult a healthcare professional for proper diagnosis and treatment.

Conclusion

Fungal infections are a common health concern that can affect individuals of all ages and genders. Understanding the causes, symptoms, and treatment options is crucial for effective management. By practicing good hygiene, seeking timely medical attention, and following prescribed treatments, you can address fungal infections and minimize their impact on your health and well-being.

Remember, if you suspect a fungal infection, it is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment. Self-diagnosis and self-medication may not always yield the desired results and can potentially worsen the condition.

In conclusion, fungal infections can be bothersome and persistent, but with proper diagnosis and treatment, they can be effectively managed. It is essential to be aware of the different types of fungal infections and their symptoms, as well as the risk factors that may increase your susceptibility. Maintaining good hygiene practices, avoiding prolonged exposure to damp environments, and seeking medical attention when needed are key in preventing and treating fungal infections.

If you suspect a fungal infection or have any concerns, don’t hesitate to reach out to a healthcare professional. They will be able to provide a proper diagnosis and recommend the most suitable treatment plan for your specific condition. With the right approach, you can successfully overcome fungal infections and restore the health of your skin, nails, and overall well-being.

Remember, this information is for educational purposes only and should not substitute professional medical advice. If you have any specific concerns or questions about fungal infections, consult with a qualified healthcare provider.

Author Bio:

The reason why antifungals don’t work very well is because the fungus is mutating very fast due to how powerful the treatments we throw at it are.

Kerassentials is a unique blend that fungus has never been exposed to, killing it off for good and getting rid of any spores that might remain behind.

Kerassentials is an extremely potent combination of oils and skin supporting vitamins that you can apply every day after you shower to give your nail bed the boost it needs.

Ingredients – Lavender Oil, Lemongrass Oil, Aloe Vera Gel, Isopropyl Palmitate, DL-alpha-Tocopherol, Organic Flaxseed Oil, Tea Tree Oil, Almond Oil, Clove Bud Oil, Undecylenic Acid, and Manuka oil

These carefully selected ingredients will give your skin the support it needs to constantly rebuild itself and stay healthy. Kerassentials is the only complete formula that maintains the health of your nails in multiple ways.

The result

Perfect nails and skin, with the bad smell and itching completely gone forever!

When can I see results?

I know you are excited to finally rid this annoying fungus, so I can tell that you start noticing improvements immediately. Because your toenails will look more alive. The itchiness will be soothed. And within the first weeks you should be noticing new healthy pink nails growing out to replace the damaged areas. But I can tell you the biggest change will be in your confidence seeing yourself finally beat this thing that has been haunting you for so long.

To find out more about Kerassentials, click on Getting Perfect Nails

What Can You Do If You Have Nail Fungus

 

CLICK on HERE to find out how you can get perfect nails and skin

Nail Fungus: Causes, Symptoms, Treatment, and Prevention

Introduction

Nail fungus, also known as onychomycosis, is a common condition that affects the nails. It occurs when fungi, such as dermatophytes, invade the nails and thrive in the warm and moist environment. This article will explore the causes, symptoms, treatment options, and preventive measures for nail fungus.

What is Nail Fungus?

Nail fungus is a fungal infection that primarily affects the nails on the hands and feet. It can cause discoloration, thickening, and brittleness of the nails. The infection may start as a small white or yellow spot under the tip of the nail and gradually spread deeper into the nail bed.

Causes of Nail Fungus

Nail fungus can be caused by various factors, including:

Fungal Infection: The most common cause of nail fungus is the invasion of fungi, such as dermatophytes, yeasts, and molds.

Poor Nail Hygiene: Not maintaining proper nail hygiene, such as keeping the nails clean and dry, can increase the risk of nail fungus.

Warm and Moist Environments: Fungi thrive in warm and moist environments, making public swimming pools, showers, and locker rooms common sources of infection.

Weakened Immune System: Individuals with a weakened immune system, such as those with diabetes or HIV/AIDS, are more susceptible to nail fungus.

Symptoms of Nail Fungus

The symptoms of nail fungus can vary from mild to severe and may include:

Discoloration: Infected nails may turn white, yellow, brown, or black. In some cases, the nail may become greenish due to bacterial co-infection.

Thickening: The affected nails may thicken and become distorted in shape. They may also become brittle and crumble easily.

Brittleness: Infected nails often become brittle and prone to cracking or splitting. This can cause discomfort and make daily activities challenging.

Foul Odor: In advanced cases, nail fungus can produce a foul odor, making it unpleasant for individuals and those around them.

Risk Factors

Certain factors increase the risk of developing nail fungus:

Age: Nail fungus is more common in older adults due to reduced blood circulation and slower nail growth.

Sweating: Excessive sweating can create a moist environment, promoting fungal growth.

Nail Trauma: Injuries to the nails, such as stubbing or repetitive pressure, can make the nails more susceptible to fungal infections.

Public Areas: Walking barefoot in public areas with damp floors, such as swimming pools or gyms, increases the risk of exposure to fungi.

Prevention and Hygiene Practices

To reduce the risk of nail fungus:

Keep Nails Clean and Dry:

Regularly clean your nails with soap and water, ensuring to dry them thoroughly afterward. Pay attention to the spaces between your toes and use a clean towel to absorb any moisture.

Trim Nails Properly:

Trim your nails straight across and avoid cutting them too short. This helps prevent debris from getting trapped under the nails and reduces the risk of nail trauma.

Wear Breathable Shoes and Socks:

Opt for shoes made from breathable materials, such as leather or mesh, as they allow air circulation and help keep your feet dry. Additionally, choose moisture-wicking socks that draw sweat away from the skin.

Alternate Shoes:

Avoid wearing the same pair of shoes every day. By allowing them to air out between uses, you can reduce the chances of fungi multiplying and spreading.

Protect Your Feet in Public Areas:

When using public showers, swimming pools, or locker rooms, wear protective footwear, such as shower shoes or flip-flops, to minimize direct contact with contaminated surfaces.

Avoid Sharing Personal Items:

Refrain from sharing towels, socks, shoes, or nail clippers with others, as this can increase the risk of fungal transmission.

Avoid Nail Trauma:

Be cautious when trimming or filing your nails, ensuring not to injure the surrounding skin. Additionally, avoid wearing tight-fitting shoes or engaging in activities that may cause repetitive trauma to the nails.

Keep Hands and Feet Moisturized:

Apply moisturizer to your hands and feet regularly to prevent dryness and cracking, which can create entry points for fungi.

Treatment Options for Nail Fungus

When it comes to treating nail fungus, several options are available depending on the severity of the infection. It’s important to consult a healthcare professional to determine the most suitable course of treatment.

Common treatment options include:

Over-the-Counter Remedies: Antifungal creams, ointments, and nail lacquers that contain ingredients like clotrimazole or undecylenic acid can be used to treat mild cases of nail fungus. These products are typically applied directly to the affected nails.

Prescription Medications: In more severe cases, oral antifungal medications may be prescribed. These medications work systemically to eliminate the fungi from within. However, they may have side effects, so close monitoring by a healthcare professional is necessary.

Laser Treatment: Laser therapy is a non-invasive option that uses laser light to target and destroy the fungi. It can be effective in treating nail fungus and promoting healthy nail regrowth.

Home Remedies: Some individuals opt for home remedies like tea tree oil, vinegar, or hydrogen peroxide soaks. While these remedies may show some benefit in mild cases, their effectiveness is not scientifically proven, and results may vary.

Natural Remedies: Certain natural remedies, such as essential oils (e.g., lavender oil, oregano oil) or herbal extracts, are believed to possess antifungal properties. However, more research is needed to establish their efficacy in treating nail fungus.

Lifestyle Changes: Adopting healthy habits like maintaining proper nail hygiene, wearing breathable footwear, and avoiding prolonged exposure to moist environments can aid in preventing the recurrence of nail fungus.

When to See a Doctor

If you suspect you have nail fungus or if your symptoms worsen despite using over-the-counter treatments, it’s advisable to consult a healthcare professional. They can assess the severity of the infection and recommend appropriate treatment options.

In some cases, the nail fungus may lead to complications or coexist with other medical conditions, such as diabetes or immune disorders, requiring specialized care.

Conclusion

Nail fungus is a common condition that can affect the appearance and health of your nails. By understanding the causes, symptoms, treatment options, and preventive measures, you can take proactive steps to prevent and manage nail fungus effectively. Maintaining good nail hygiene, avoiding prolonged exposure to moist environments, and wearing breathable shoes and socks are simple yet effective preventive measures.

If you do develop nail fungus, there are various treatment options available. Over-the-counter remedies, such as antifungal creams and nail lacquers, can be used for mild cases. For more severe infections, prescription medications or laser treatment may be recommended. It’s essential to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan.

While home remedies and natural remedies may provide temporary relief or show promise, their effectiveness varies, and it’s important to approach them with caution.

Additionally, incorporating lifestyle changes, such as maintaining good overall hygiene, practicing regular nail care, and making smart footwear choices, can contribute to preventing nail fungus from recurring.

Remember, prompt intervention and consistent adherence to preventive measures are key to managing nail fungus effectively. If your symptoms worsen or persist despite self-care efforts, seeking professional medical advice is crucial.

Watch this video – 6 Effective HOME REMEDIES To CURE Toenail FUNGUS | Holistic Toenail Fungus Cures | Dr. Kim

FAQs (Frequently Asked Questions)

1. Can nail fungus be cured completely? While nail fungus can be effectively treated and managed, complete eradication can be challenging. It requires consistent treatment adherence and preventive measures to prevent recurrence.

2. How long does it take to see improvement with treatment? The timeline for improvement varies depending on the severity of the infection, chosen treatment method, and individual response. It can take several weeks or even months to observe visible improvements.

3. Are there any side effects of oral antifungal medications? Oral antifungal medications may have side effects, including gastrointestinal disturbances, liver function abnormalities, or interactions with other medications. It’s important to consult a healthcare professional for proper monitoring and guidance.

4. Can nail fungus spread to other people? Yes, nail fungus can spread from person to person. It’s advisable to avoid sharing personal items and take preventive measures to minimize the risk of transmission.

5. Are there any preventive measures for nail fungus? Maintaining good nail hygiene, keeping feet clean and dry, wearing breathable shoes and socks, and avoiding prolonged exposure to moist environments are key preventive measures against nail fungus.

Author Bio:

The reason why antifungals don’t work very well is because the fungus is mutating very fast due to how powerful the treatments we throw at it are.

Kerassentials is a unique blend that fungus has never been exposed to, killing it off for good and getting rid of any spores that might remain behind.

Kerassentials is an extremely potent combination of oils and skin supporting vitamins that you can apply every day after you shower to give your nail bed the boost it needs.

Ingredients – Lavender Oil, Lemongrass Oil, Aloe Vera Gel, Isopropyl Palmitate, DL-alpha-Tocopherol, Organic Flaxseed Oil, Tea Tree Oil, Almond Oil, Clove Bud Oil, Undecylenic Acid, and Manuka oil

These carefully selected ingredients will give your skin the support it needs to constantly rebuild itself and stay healthy. Kerassentials is the only complete formula that maintains the health of your nails in multiple ways.

The result

Perfect nails and skin, with the bad smell and itching completely gone forever!

When can I see results?

I know you are excited to finally rid this annoying fungus, so I can tell that you start noticing improvements immediately. Because your toenails will look more alive. The itchiness will be soothed. And within the first weeks you should be noticing new healthy pink nails growing out to replace the damaged areas. But I can tell you the biggest change will be in your confidence seeing yourself finally beat this thing that has been haunting you for so long. 

To find out more about Kerassentials, click on Getting Perfect Nails

What are the Best Home Remedies for Arthritis?

 

Click on Here to Discover How You Can Completely Heal Any Type of Arthritis In 21 Days or Less

Home Remedies for Arthritis – An Easy Way to Improve Arthritis

When you are diagnosed with arthritis, the typical treatment involves a visit to your doctor, who then prescribes you painkillers and sends you home. This incurs the doctor’s consultation fee plus the medication costs and, worst of all, the side effects.

But the authors of a new study published in JAMA Network Open asked themselves whether this was really the only effective treatment for arthritis.

So, they set out to test another treatment option. A much healthier one. And the results were astonishing.

The researchers compared the effectiveness of an internet-based consulting treatment for knee osteoarthritis with that of routine self-management which, in most cases, involved over-the counter painkillers together with arthritis information.

They recruited 146 participants, 105 of whom were eventually included in the analysis. They were all 45 years or older with an average age of 66 and a diagnosis of knee osteoarthritis.

They were divided into two groups: one group received a smart phone app that allowed them to connect with a registered therapist who educated them and assigned them daily exercises online; the other group received a knee osteoarthritis information package, including dietary and exercise advice, after which they were left to their own devices with doctor’s visits recommended when needed.

After six weeks of these programs, the online treatment group improved their pain scores by 41%, while the self-management group improved theirs by only 6%.

But that wasn’t the only area where the online treatment group enjoyed greater benefits than the self-management group.

They improved more on a 30-second sit-to-stand test and a Timed Up-and-Go test both of which measured stiffness and knee function.

They also improved more on a series of questionnaires that measured pain, stiffness, and physical function.

These improvements were not just better than those experienced by the self-management group, they were also clinically significant, meaning that they were as good or better than anything one could expect from the best available programs and that they resulted in genuine advances in functioning.

This shows that good online information can beat most other treatment options for arthritis.

Which is no surprise to us, as our simple online Arthritis Strategy has already helped thousands of people to completely reverse their arthritis. You can access the strategy here…

Home Remedies for Arthritis – Can’t Sleep? Why Not To Worry About It

If you’ve been having trouble sleeping for a long time, you’ve probably tried all kind of tricks, pills and other gimmicks to fix this problem.

And with every method that fails, you probably grow more and more anxious about it.

After all, isn’t good sleep important to your health?

And don’t sleepless night ruin your next day?

Actually, this may be the misconceptions that are actually keeping you up. Especially if you are also suffering chronic pain. But there is an unexpected twist to this.

Researchers from the University of Warwick have just published a study in the Journal of Clinical Sleep Medicine that explains how negative beliefs about sleep can ruin your ability to sleep.

The scientists were motivated by the fact that they could not find a reliable test to measure people’s beliefs about the relationship between insomnia and pain. They then invented their own questionnaire to do so.

They recruited people who suffered from both chronic pain and insomnia and gave them a collection of questionnaires to complete.

– The first questionnaire tested participants’ pain-related beliefs and attitudes about sleep,
– The second measured the severity of their insomnia,
– The third tested their dysfunctional beliefs about sleep,
– The fourth evaluated the level of their anxiety and preoccupation with sleep,
– The fifth tested the extent to which pain interfered with their lives.

All these questionnaires told a consistent story.

The more people in chronic pain worried about their ability to sleep and believed that the pain would prevent them from sleeping well, the worse they slept, and the worse they slept, the more they struggled to cope with their pain.

As such, negative beliefs about the relationship between pain and sleep kick off a vicious cycle in which chronic pain and insomnia exacerbate each other.

The British researchers took it one step further, giving their participants some cognitive behavioral therapy for pain and insomnia. They wanted to find out whether tackling people’s negative beliefs about sleep and pain would break this destructive cycle.

The point of cognitive behavioral therapy is to identify those of your negative beliefs that adversely affect your life and to replace them with new beliefs that will allow you to function better.

After the therapy, the study participants held more positive beliefs about the relationship between sleep and pain than before, slept better, and coped better with their pain.

The main thing is of course to be able to relax your mind and body, which leads you into a deep-deep sleep throughout the night. Here is a simple technique that does just that and works for everyone…

If chronic arthritis pain is keeping you up, use this step-by-step strategy to overcome arthritis in 28 days or less…

Home Remedies for Arthritis – The Worst Weather for Arthritis Pain

Many arthritis sufferers that one specific weather condition worsens their pain significantly, to the extent that they can even predict when it is coming.

New research from the University of Manchester now shows they’re right.

In this 18 month study, people report their level of pain directly once a day via a smart phone app.

The app also submit information of the weather conditions that prevail when the participants report their best and worst levels of pain.

The study is currently only halfway, but the scientists decided to report some preliminary findings at the recent British Science Festival in Swansea, partly because it is interesting, and partly because they are still looking for new participants to join the 9000 who have already signed up and downloaded the app.

If you are interested to sign up, the study is called “cloudy with a chance of pain” and is open to all residents of the UK who are over the age of 17.

The preliminary results are based on the inputs of participants from Leeds, Norwich, and London and show that their level of pain improved as the rain decreased from February to April, but that it worsened again in June when the amount of rain increased and the overall numbers of hours of sunshine dropped.

The researchers express the hope that a study that links pain severity to weather conditions can help people to prepare and organize their activities around the times when their pain is likely to be at its worst.

Alternatively, if there is no reason for you to be in Europe during its rainiest months, large parts of the southern hemisphere are dry and sunny from September to May.

Some previous studies have indicated that high barometric pressure and moisture may contribute to arthritis pain but, as Robert H. Shmerling, MD, the faculty editor at Harvard Health, admits after reviewing the available research, the studies are currently by no means consistent. Still, he does say that science clearly shows there is something to it.

Oddly, in a review of the research, scientists at the Arthritis Foundation draw attention to studies that show that air pressure continues to have an effect on the joints of cadavers, with one study showing that air pressure can move the ball of the hip joint by about one third of an inch.

This British study will almost certainly be the biggest of its kind once it is completed, which may add some sorely missed reliable data.

Hopefully the researchers have not interfered with their findings by releasing preliminary results and creating an expectation in participants that rain would worsen their pain.

But know what worsen pain is no help if you can’t cure it.

Watch this video – 9 Ways to Get Relief from Osteoarthritis Naturally (Joint Pain)

The good news is that thousands of people have already, completely healed their arthritis following the step-by-step strategy found here…

This post is from the Arthritis Strategy Program. It was created by Shelly Manning, a former arthritis sufferer and a health consultant.

A Brief Background on the Author

Like you, Shelly Manning also suffered from arthritis, particularly osteoarthritis. This was due to her weight and desk job. Her condition eventually took a toll on her relationship with her (former) husband.

It was when she went to Hong Kong that she met Janerdquo, an old woman who owned the restaurant where she ate. Janerdquo supposedly offered her a bowl of a weird-smelling soup, which helped ease her joint pain. She ate there each day for 10 days until she was completely healed from arthritis.

Shelly Manning decided to research this natural remedy and to create a step-by-step treatment plan to others who are suffering from different types of arthritis, such as gout, rheumatoid arthritis, osteoarthritis, fibromyalgia, and psoriatic arthritis.

That’s why she created “The Arthritis Step by Step Strategy.” According to her claims, this unique strategy will get rid of joint pain and stiffness, repair your damaged joints, and treat the underlying cause of your arthritis.

Shelly teamed up with Christian Goodman, the owner of Blue Heron Health News, a publishing company that aims to help people to take responsibility for their own health by using natural health alternatives for preventing arthritis in fingers and knees naturally.To find out more about this program, go to Home Remedies for Arthritis

Here are 8 Foam Roller Exercises to Flatten Abs

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Are you up for a challenge? Increase the intensity of your workout by incorporating these eight foam roller exercises for abs!

Using a foam roller strengthens your core faster, while burning more calories. The foam roller creates an unstable environment, recruiting additional core stabilizer muscles to keep you balanced during the exercise. The more muscles you recruit, the more calories you burn.

(Watch this video: 6 Ab Workouts That Are Better Than Crunches)

A strong core yields both functional and aesthetic benefits:

• A strong core allows your body to maintain proper movement patterns during exercise and day-to-day activities. When you are moving efficiently, your risk for injury and/or developing muscle imbalances decreases.

• A strong core also improves posture. It can both alleviate and decrease your chance of developing lower back pain.

• The aesthetic benefit of a strong core is one that we all would love to have—a tight and toned tummy that makes you feel confident and proud to show it off!

Core training is an essential component of any fitness plan and should be included in your workout routine two to four times per week.

If you’re just beginning your fitness journey, practice these exercises in a stable environment (i.e., on the floor) first. When you demonstrate proficient control and form in a stable environment, incorporate and master one to two of the foam roller exercises at a time. Aim for two sets of 15-20 reps.

(Read: 20 Reasons for Bloating and How to Get a Flat Belly)

If you’re more advanced, combine five to six of these exercises into a killer circuit-style workout. Try two or three rounds of 10-15 reps per exercise and take up to two minutes of rest between rounds.

Additional tips:

• To make the exercises more difficult while lying on the foam roller, place your feet closer together on the floor. While completing the exercises, draw in the area on your stomach that is just below your navel.

• During all other exercises, make a conscious effort to brace your core throughout the movement.

Engaging in both of these tips will increase the number of deep core stabilizers that become activated during the exercises, thus increasing core strength and stability.

1. Plank

Bend at your elbows and rest your weight on your forearms. Make sure your elbows and your shoulders form a straight line. Adjust the foam roller so that your shins are resting on top, and squeeze your core while keeping your body in a straight line.

Hold this position for as long as you can. The Plank exercise is great for toning the entire core at once.

2. Sit Up with Reach

Lay on the foam roller vertically so it rests between your shoulder blades. Extend your arms in front of you to form a 45-degree angle with the roller. Place your feet on the floor with knees bent and toes pointing straight ahead.

Contracting your abdominal muscles, lift your torso towards your thighs. Lower your torso after it makes a 90-degree angle with your thighs. Repeat for the desired number of reps.

3. Cross Climbers

Place your hands on the floor with fingers pointing straight ahead. Shift your weight onto your hands, keeping your arms fully extended. Your shoulders should form a straight line with your hands. Adjust the roller so that your ankles are resting on it.

Squeeze your abdominals and bring your right thigh towards your stomach, bending at the knee. Return to the starting position and repeat with your left leg. Repeat for the desired number of reps.

4. Leg Pull-In

Sit on the foam roller horizontally so your weight is on your glutes. Shift some of your weight onto your fingers as you place them on the floor behind you, pointing towards the foam roller.

Lift your legs off of the floor and extend them straight ahead. Using your abdominals, pull your legs towards your stomach as you bend at the knees to form a 45-degree angle.

Repeat for the desired number of reps. The Leg Pull-In exercise especially tones the lower abdominal muscles.

5. Knee Pull-In

Place your hands on the floor with fingers pointing straight ahead. Shift your weight onto your hands, keeping your arms fully extended. Your shoulders should form a straight line with your hands. Adjust the roller so that your upper shins are resting on it.

Using your lower abdominals, pull your knees towards your hands, allowing the foam roller to move along your shins until it is resting below your ankles. Repeat for the desired number of reps.

6. Opposite Hand to Leg

Lay on the foam roller vertically so it rests between your shoulder blades. Extend your left arm behind your head while lifting your right leg off of the floor. Contract your lower abdominals to lift your right leg into the air while contracting your upper abdominals to lift your upper back off of the roller.

Bring your left arm to your right leg and squeeze your abdominal muscles before returning to the starting position.

Repeat for the desired number of reps and then switch to the right arm and left leg.

7. Twist

Sit on the foam roller vertically so it rests between your glutes. Place your feet on the floor with knees bent. Hold a medicine ball, plate, or dumbbell in your hands, keeping it a few inches away from your body.

Pivot your torso by contracting your oblique muscles and shift the weight from side to side. Repeat for the desired number of reps.

8. Side-to-Side

Lay on the foam roller vertically so it rests between your shoulder blades. Place your feet on the floor with knees bent and toes pointing straight ahead. Hold a medicine ball, plate, or dumbbell in your hands and extend your arms fully, creating a 90-degree angle with your torso.

Move the weight from side to side as much as you can while keeping your arms fully extended and your spine firmly on the foam roller.

Repeat for the desired number of reps. The Side-to-Side exercise especially targets the obliques and upper abdominals.

Watch this Video – 8 Foam Roller Exercises to Flatten Abs

Written by Kayla MacArthur

Author Bio:

Both an IAWP Certified Wellness Coach & NASM Certified Personal Trainer, Kayla MacArthur works with women who are experiencing a rocky point in their lives. She helps them find strength both inside and out so that they can be their best self. For daily tips on personal growth, follow Kayla on Instagram.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook