During my early days as a fitness trainer on the Isle of Wight, the first thing I noticed about most people in the gym was that a majority of them were doing exercises without understanding how or why that particular range of movement may help them. The worst thing was that a lot of the trainers, who were supposed to know what’s effective and what’s not, were suggesting exercises that had little to no relevance to the particular person’s objectives. Over the years, I have tried to help as many people as I can in avoiding such pointless movements in the gym and although not all of you will be pleased with what you read here, here’s a list of exercises that you can and should replace with more effective ones.
Sit-Ups and Crunches
This is the world’s most popular exercise for overweight men and women everywhere. People get down on the floor and crunch till they become sore or hurt their back and return home with a feeling of accomplishment and a grimace on their face due to the cramped back. The truth is that crunches and sit ups do not help you to lose fat; they were never designed to do so in the first place. Sit-ups tone your abdominal muscles and may also make your core a bit stronger (there are more effective exercises for that as well), but you won’t see any of it because there’s a ton load of fat covering those 1000 sit-up powered abs of yours that crunches and similar exercises have no significant effect on! Unless you are already down to 12% body fat or less, just skip the sit-ups and hit the treadmill or the bike for some serious cardio sessions instead. Isolation exercises like sit-ups and crunches are not effective when it comes to fat loss and targeted fat loss itself is a myth.
Abductor and Adductor Machine Workouts
Unless you are rehabilitating from an accident or some disease, avoid abductor and adductor machines if you value your time and your fitness goals. These are exercises that people think will help them lose area-specific fat from their legs, which is a completely misguided strain of thought. IT bands (iliotibial band) and hip capsules are the only things that get worked during a session with the machine and if you are using too much weight, know that the IT band will keep tightening until it displaces your knee cap! Do lunges instead; the ones where you go back to your position instead of stepping forward. If you have the strength, put a barbell on your shoulders and increase the stress to seriously work those abductor and adductor muscles.
Deadlifts are one of the best compound movements (if not the best) that anyone can do to increase muscle mass and strength, while giving your entire body a proper workout in the process. Stiff-legged deadlifts on the other hand are counterproductive to say the least. I have no idea as to why anyone would actually put that much unnecessary pressure on their vertebral column and the hamstrings when there’s absolutely no advantages to this variation of the exercise over the original one which has the proper hip movement. Stiff-legged deadlifts have the potential to tear your hamstring, injure or even displace the discs in your lower vertebral column and they are infinitely less effective than the simple deadlift. In short, avoid them like the plague if you don’t want to end up with a lifelong injury that will hinder your workouts for the rest of your life.
There are so many exercises in practice today that many of us continue to do year after year without ever seeing any improvements or properly understanding the principle behind the associated movements. Hopefully, this piece will help you avoid at least some of them the next time you are at the gym.
Your smile is one of the most important parts of your appearance and personality, and must be preserved carefully. However, due to various lifestyle habits such as smoking, drinking, unhealthy eating, and more, oral health deteriorates over time. Many people don't even visit their dentist regularly and can often lead to conditions going untreated as they are not caught early enough. If you begin to feel aches and pains in your teeth or gums, it’s time to schedule that visit you’ve been putting off so that you can treat problems before they get out of control.
In cases where the teeth are unbearably painful or there is a bacterial infection or inflammation, your dentist may ask you to carry out a root canal therapy. It’s best to get a performance like this done by a specialist, so ask for a referral if you don’t get one right away. It’s important that you take their recommendation seriously; when root canal treatment is not carried out on time, you can lose the affected tooth forever, which can damage the aesthetic beauty of the face or mean you have to pay for a costly tooth replacement.
Root canal therapy is a safe and common treatment that will relieve you of pain and preserve the infected tooth; far from being a painful procedure, it’s the path to relief. There are over 15 million root canals performed each year and, on average, 25 root canal treatments are performed by an endodontic specialist every week. Root canal treatment is only as effective as the specialist who performs it, so getting it done by an endodontic specialist is essential for the best results.
Here are the few benefits of root canal treatment, which you can learn more about at http://www.yorkhillendodontics.com/:
- Root canal treatment saves the person from the excruciating pain caused by an infected tooth; toothache causes constant and unbearable pain that continues to intensify and takes away your enjoyment and ability to get by day-to-day.
- Previously in cases of bacterial infection or intense inflammation in the teeth, extraction of the tooth was the only option available. However, root canal treatment can preserve the tooth by removing the infected pulp and preserving the hard shell.
- Tooth extraction may seem like a choice to many, but not getting a prosthetic installed in place of the extracted tooth can cause further damage to your mouth. Moreover, installing a prosthetic tooth is a much more expensive affair than getting a root canal treatment.
- Not getting root canal therapy in time can cause tooth loss or necessitate extraction, and this can cause the misalignment of teeth, TMJ disorder, and other occlusion issues.
In Toronto, endodontic specialists like York Hill Endodontics use advanced technology to help them with the complex anatomy of teeth, such as CBCT scanners and surgical microscopes for micro-surgical endodontics. It is a common and safe dental procedure chosen by millions of people worldwide and practiced by experts in Toronto. If you’re suffering from excruciating pain or an emergency, clinics like York Hill Endodontics typically do their best to schedule the day of; dental pain can disrupt your everyday life and it’s important that you get treatment promptly. However, make sure that you get it done by an endodontic specialist as it is a delicate procedure that demands precision and the experience of a specialist.
One of the things you may want to do at all times is to remain in your home. Over the years, this can be more challenging to do because you may not be as capable of caring for yourself. Additionally, if you have a disability that you live with each day, it’s ideal to find things that can allow you to remain in your living space. The key to making this happen is certain to rest in knowing the excellent tips that can enable you to remain independent without the need to move to an assisted living facility.
Tip #1: Purchasing a scooter
Being able to get around with ease as you get older in life with a disability can be a real challenge. One of the ideal ways to help make this easier for you is to look at Quingo USA for the perfect scooter to meet your needs. You will find that being mobile is much easier when you have this device at your fingertips.
Some of the advantages of purchasing a scooter include that this item can go to most any location and it’s easy to navigate. Additionally, it’s possible to support a weight of as much as 350 pounds, and this means that it’s extremely durable.
Other benefits of selecting this type of scooter are it’s easy to load into your vehicle, and this is essential when it comes to using it on a routine basis. There are no parts that you will have assemble, and this can make setup a breeze for you.
Tip #2: Consider in-home care
There may be only a few things that you can’t do by yourself, and this means you could get by with in-home care only rather than going to a senior care home. This will enable you to remain in your home, and this is the goal of most people.
Keep in mind there are numerous other benefits to having a caregiver visit your property, and these are listed below:
1. Get the help you need to do routine chores or personal grooming while remaining in your home.
2. Assistance is typically extended to doing light housekeeping and making meals for you.
3. Other family members can visit you frequently, and this won’t be an inconvenience of any sort.
4. Provide companionship to many adults that live alone and aren’t able to socialize as much.
5. Assist with medical help and provide advice on various health conditions.
6. This method is one of the most affordable you will find to get the help you need when trying to remain at home.
Studies do show that you may pay as little as $19 per hour for an in-home assistance that can make your life a much higher quality one.
Tip #3: Purchase a medical alert system
One of the items that can greatly assist you may be a medical alert system. This device is ideal to have if you live at home alone and deal with a disability or getting older.
The chances of dealing with a medical emergency are possible, and you’re sure to feel better when you have this simple device on hand to signal for help. You can call for assistance immediately if you experience a fall and need help getting back up at your home.
A medical alert system is one of the ideal ways for you to have the peace of mind you need when you live alone and face some challenging situations in life. These can be obtained from a variety of locations and are sure to be exactly what you need to feel at ease when you live alone.
You can stay in your home during different stages of life, and this is sure to make you feel happier and in control. Be sure to take charge of your situation today and avoid having to relocate to an assisted living facility at all costs if possible. This may be the ideal way to have the highest quality of life and could save you a great deal of money in the long run, as well.
Modern society has set very high standards for physical appearance and the impact you have on everyday social situations, varying from work to personal life, can be influenced by the way you look. While handling important matters as job, family, friends and hobbies, time for self-care becomes less of a priority and you may find yourself searching for the help of a specialist.
Plastic surgery techniques evolve on a regular basis to meet various needs for improvement, but diet and exercise are to be carefully taken into consideration. Workout influences recovery time and it is best to be practiced before and after the cosmetic procedure. Below you can find some practical advice on how to introduce toning up sessions in the timeline of your plastic surgery.
This intervention is low-impact in terms of recovery and high-impact in terms of effects. Nonetheless, every liposuction pursuer should know that this is a solution for restructuring “problem areas”, not for rapidly losing weight. The best response can be achieved on a previously toned body, so start exercising regularly and adopt a clean diet at least four weeks before the liposuction sessions.
After the intervention, mild activities like walking and stretching can be introduced immediately to lean your muscles. In a month you will able to perform intense effort and it is recommended to perform various physical activities to strengthen your body.To better estimate results, look for online reviews. Some people document their recovery, as patients of Cosmos Clinic do and getting informed will help you properly plan ahead and have realistic expectations.
Facelift and Rhinoplasty
After surgery, the sensitive skin of the face is prone to bleeding. The recommended time to refrain from any physical activity is one month to six weeks, depending on how invasive the intervention is, but also on the age and health status of the patient.
Cardio workout can worsen bruising and swelling, so it is best to avoid running, jumping, heavy lifting and intense gym workouts until complete recovery. Be patient with your body! However, a healthy lifestyle before surgery will increase chances of fast recuperation.
Breast Augmentation and Abdominoplasty
For these more invasive procedures, proper resting after surgery is essential to reaching desired outcomes. Healing complications as wound dehiscence and hematomas can be avoided if you abstain from exercising at least four weeks after surgery.
After breast augmentation, light lower body work can start as soon as you feel ready, but no cardio or strength training is allowed.
Abdominoplasty requires a longer recovery time and difficult workouts can begin after two months, but you should be cautious: the inactivity makes your muscles stiff. Take it slow and advance gradually, adding every day new moves.
Medical advice is the main guide to recovery after plastic surgery, so keep in touch constantly with your doctor, whom you should consult regarding every choice you make for your body in the months after the intervention. Even if you feel impatient to further improve your looks, the post-operative weeks are vital to the success of the cosmetic procedure, thus be patient and careful and the results will surely follow. On the other hand, do not lose your enthusiasm about sports while you take a medical break, as regular exercising is the healthiest way of keeping fit, balanced and beautiful.
Protecting your teeth and gums is paramount to good oral health. In addition to daily brushing and flossing, there are other ways to keep your teeth and gums strong and healthy. Taking these precautions can help you preserve your oral health for a lifetime.
Prevent Dry Mouth
Dry mouth often leads to more plaque buildups and causes bad breath. You can avoid dry mouth by drinking plenty of fluids throughout the day. Choose nonacidic sugar-free drinks as a way to further avoid getting cavities. Chewing on a piece of sugar-free gum can stimulate saliva production in your mouth and keep it from becoming dry.
Treat Your GERD
Also known as gastroesophageal reflex disease, GERD is a condition that causes stomach acid to move up through your esophagus and sometimes into your mouth. This acid can damage tooth enamel, which is the outer shell that keeps your teeth protected. There are certain over-the-counter medicines that can treat GERD symptoms, or you may want to consider seeing a doctor and taking a prescription medication if your problem is severe.
Avoid Brushing Too Hard
Brushing too hard on a regular basis can wear away your enamel, and this can make your teeth more vulnerable to cavities and other dental problems. Rough brushing can also damage your gums and cause them to bleed, become swollen and get infected. Even though you want to avoid brushing too hard, you should still make sure that you are applying enough pressure with your toothbrush to thoroughly clean your mouth.
Wear Mouth Guards While Playing Contact Sports
Teeth can get chipped and knocked out while playing contact sports, and wearing a mouth guard is a great way to avoid problems. A mouth guard can also be helpful if you tend to grind your teeth while sleeping. Some dentists offer customized mouth guards that are made to fit your mouth correctly and give you optimal protection. If you do happen to experience severe mouth trauma while playing a contact sport, you can always visit an emergency dental clinic Edmonton residents commonly go to when they need urgent treatment.
Use Toothpaste with Fluoride
Fluoride is a substance that is often used to help strengthen bones to prevent fractures and bone loss. Many toothpastes contain fluoride as a way to give teeth some additional protection. Using a toothpaste with fluoride may prevent cracks in teeth that allow bacteria to enter and cause infections and cavities.
Don’t Use Your Teeth as Tools
Teeth are made for chewing food, and you should avoid using your teeth to open packaging or removing bottle tops. Using your teeth as tools can cause them to become damaged and possibly loosen. You can avoid the temptation of using your teeth to perform certain tasks by always having a pair of scissors and other handy tools near you.
Prevent Chlorine Exposure
A limited exposure to chlorine will likely be safe for your teeth, but too much of it may harm them. Chlorine is linked to problems like tooth sensitivity and dark tooth stains. Most people are exposed to high chlorine levels when they go swimming. Many public swimming pools are now filled with non-chlorine solutions to disinfect water, and you can swim at these pools if you want to avoid chlorine exposure. If you happen to swim in a pool with chlorine, try to keep your mouth closed as often as possible while in the water.
Eat the Right Foods
You probably already know that you should stay away from foods that are acidic and high in sugar, but you can enhance your oral health even more by eating right. Carrots, onions and shitake mushrooms contain vitamins and minerals that are excellent for teeth and gums. Ginger and basil are also great and can be added to many of your favorite meals. Another smart food choice for oral health is cheese, which contains the calcium, phosphorus and protein that make teeth healthy.
Having healthy teeth and gums for life is possible if you make the right changes and stay on top of your dental care. Making the conscious decision to protect your oral health can help prevent certain dental problems and keep you smiling for many years to come.
Hormone replacement therapy was regarded until a few years ago as a blessing for menopausal women as it claimed to address issues like hot flashes and symptoms related to menopause. However, a study conducted in the year 2002 by Women’s Health Initiative implied that HRT has a different story to tell. This study found that hormone replacement therapy was not a good choice for all females. And it can cause life threatening risks like cancer, heart attack, and strokes. However, further clinical trials have also shown the positive side of the therapy. As such it was concluded that it is a good option for few women. So, let us know more about this and go through the full information here and find out whether it is a boon or a bane!
When is Hormone Replacement Therapy a good option?
Despite the fact that few studies have proved the adverse effects of the therapy, yet it was found that systemic estrogen is effective in the treatment of menopausal symptoms. Also, it has been established that if you are healthy, the benefits will be more as compared to the risks. So, the healthier you are, the less risk of the therapy you are subjected to. HRT will be beneficial for you if aside from being healthy, you-
· Suffer from hot flashes that can be regarded as moderate to severe in addition to other post menopausal symptoms.
· Suffered premature menopause, which is regarded as menopause that has occurred before you attained age 40. Also premature ovarian failure or insufficiency or in other words, the ovary stops functioning properly before you attain the age of 40.
· Have lost bone mass and any other form of treatment to enhance the health of the bones is not yielding any result.
It has also been found from studies that for women that have attained early menopause, hormone therapy can work wonders for these women and in these females in particular, the benefits are more as compared to risks.
Prescribed Hormone therapy
It may be mentioned here that for women opting for this therapy, there is no umbrella solution for all ladies. As far as the dosage, duration of the therapy, and regimen of the same is concerned, it is essentially individualized. And the same treatment is not applicable for all women. The administration of the hormones depends entirely on the prevailing condition of the women’s health in terms of the balance of hormones present in the body. Studies have proved that transdermal estrogen has lower risk as compared to oral HRT. As such, transdermal route is usually opted for women that are eligible for the treatment.
The main delivery routes for hormone replacement therapy include oral therapy (cyclical), nasal sprays, gels, creams, patches, vaginal rings that release estrogen, and certain devices that are ‘progesterone releasing’.
The delivery route will essentially depend on the health of the women and the following aspects are taken into account, whether or not the women have the following side effects owing to the administration of the hormones-
· Liver disease
· Gall bladder stones
Every woman has an off-day at some point, but as our environments, situations and relationships grow and change, it can be hard to cope. Nearly 1 in 5 Americans - at least - suffer from some form of mental health issue (including, but not limited to depression, anxiety, PTSD and more) and that number only continues to grow.
Because these issues have only fairly recently been more openly discussed, mental health treatment still has a long way to go. Luckily, there are several lifestyle changes and methods you can use to help manage and even reduce those mental health issues.
1. Get Enough Sleep
This one’s the biggie, and potentially the most impactful. Disturbed sleep or insomnia is also one of the main side effects of mental health issues - and whether you’re oversleeping or not sleeping enough, it can wreak havoc on your life, leading to lack of concentration, lack of energy - and this means further exacerbating your mental state.
2. Go To Therapy
A problem shared might not always be a problem halved, but it feels great to get it all out of your system. Plus, talking to a qualified therapist or psychologist not only helps to offer a new, objective viewpoint of what you're feeling and thinking - it also helps to know that other people have been in your same situation, and you're definitely not alone.
3. Magnetic Stimulation Treatment
If nothing is helping you get the sleep you need and you’re looking for a quicker fix than therapy, Magnetic Stimulation Treatment could be the solution. Brainsway TMS is a pioneer of the highly effective non-invasive treatment, which helps treat a variety of mental health disorders such as clinical depression, PTSD and more, in as little as 15-20 minutes per session.
1. Get Some Exercise
Although it’s less of a quick fix, and perhaps slightly more difficult to get into in the short term, exercising regularly not only keeps you in shape - it also does wonders for your brain. When you start moving, your brain releases dopamine and endorphins, which not only improves your brain’s activity (such as problem solving and memory), but also decreases anxiety and stress. One way to get into exercise is to find something that you enjoy - such as dance, gymnastics, martial arts etc - and then start slowly, building yourself up.
2. Master Some Mindfulness
Mindfulness is the practice of learning to take in everything around you, process it and live in the moment. By learning to master mindfulness, you can use it as a tool to control mental health issues, such as anxiety and depression, as it teaches you to think and understand the world around you differently. A key aspect of mindfulness is meditation, which, if you're looking for a bit of quiet contemplation during the day, is your excuse to take a few minutes out and do so.
Ultimately, looking after your mental health (whether you are suffering, have suffered in the past, or not) and finding ways to manage and improve it is an important first step in an overall healthy and balanced life. With around 30% of the American population suffering from some form of anxiety alone, without mentioning additional mental health disorders, we all need to take care of ourselves. Starting off and continuing on the right foot is better than trying to calm a developing mental health issue.
Your health should always be a top priority. You should always be looking for the best ways to keep your body functioning in the most efficient way possible. Therefore, it would be wise to educate yourself about various methods of living a healthier lifestyle. There are a wide variety of ways that you can go about doing this. The ways that you choose to accomplish a healthy lifestyle will depend on many different physical factors. You should consult your doctor before you make any drastic changes to your diet or exercise routine. Here are a few of the most popular ways that you can make your lifestyle healthier.
1. Begin a regular exercise routine.
Exercise is one of the key elements in being healthy. Unfortunately, far too many people do not exercise at all. There are many other people who exercise only on very rare occasions. It is very important to take exercise seriously if it is going to have any significant impact on your overall health. Ideally, you should hire a personal trainer. This is a person who professionally helps people to exercise in a more efficient manner. You will tell a personal trainer what parts of your body that you are not happy with. He or she will create an exercise routine specifically for you that will help you to reach your fitness goals. Many gyms will have trainers who can work with you.
2. Start taking vitamins on a regular basis.
Vitamins can help you to get nutrition that you are not getting in the food you eat on a daily basis. There are multivitamins that include several different elements. They allow people to take just a single pill instead of several different vitamins to get all of the elements that are contained in a multivitamin. You might also want to buy omegas online.
3. Begin to eat a healthier diet.
It will not matter how often you exercise if you are only eating garbage on a daily basis. You need to start to pay very close attention to what you are putting into your body. Eliminate the fast food and the sweets. Start to pay attention to how many calories are in the foods you eat. Try to eat a balanced diet that includes elements from all of the four basic food groups. It would be very beneficial to hire a professional nutritionist. This is a person who can devise a daily diet for you to follow so that you can meet your nutritional needs. A nutritionist can also tell you what foods to cut out of your diet because they are sabotaging your attempts to lose weight.
4. Stop smoking or using chewing tobacco.
It goes without saying that using tobacco products of any kind is not good for you. Countless studies have been performed that have definitively linked tobacco products to many different types of cancer. Therefore, you would be wise to quit smoking cigarettes or using chewing tobacco if you want to live a long life with no major health complications. This can be a difficult thing to do. However, there are more methods than ever before to assist you with your attempt to kick your tobacco habit for good. Many people have had success using a nicotine patch.
During winter there are so many different changes that appear in how the babies have to be protected. You start to learn about the benefits of using goat milk formula for your baby and you buy brand new clothes. There are various things that you will know about but others will surely be missed. One of them is connected to how the skin of the baby is impacted by winter weather. Most parents only think about protecting skin during summer. Never make this mistake and consider the following.
Going out of the home is definitely a good idea but the baby will be sensitive to all temperature changes. It is important that the baby is not too warm or too cold. Heat rashes do not just appear during summers. If you bundle up the child, overheat is bound to appear. The skin of the baby will start to show itchy red bumps. This is because sweat glands will be clogged. Make sure that the baby is dressed in breathable lawyers. If the weather is hot, remove one of the lawyers. Rashes do disappear after some days but it is better if they do not appear in the first place.
A baby will always have wet lips because of lip-licking, drippy noses and drooling. Moisture is bad since it will break down the protective skin layer. Lips end up being vulnerable to windy, cold air. The solution in this case is to use lip balm for babies or petroleum jelly. That will create a really good barrier that will moisturize chapped lips and protect against the effect of the elements.
Frostnip is a mild frostbite form. It will make the skin tender and red. The areas that are particularly susceptible are the exposed toes, fingers and skin. As the baby gets gold, the natural body reaction is to send decreased amounts of blood to extremities in order to make vital organs remain warm. That causes frostnip.
The best solution against this problem is to use mittens, a hat (or hood) and dress the baby properly. You want to be sure that you do not stay out too long. Extend stroller covers in order to block wind and when you see that the skin of the baby is red, a lukewarm bath is needed. Call the doctor whenever baby skin color is not normal for around two hours after you see a change.
With babies we have the same problem as with adults when talking about skin cancer. It is a delicate subject but we need to absolutely understand the fact that sunscreen should also be used during winter since UV rays will be very strong. Broad-spectrum sunscreen that has SPF 30 or even more is necessary. Use some with physical blockers during the first 6 months of a baby’s life.
The skin of any baby has to be protected. It is very important that you always think about how to protect baby skin. That is true during winter, not just during summer.
The number of people suffering from disabilities in the US is so much higher than what you may think right now. Ever since the year 1994 the US spent over $300 billion every single year because of lost productivity and medical care associated with disabilities. Social security costs the country more than ever and unfortunately, disability prevalence does not seem to go down. Since 1999 to 2005 the only trop in the number of people affected by disability was from 22% to 21.8%.
The problem is that disabilities can actually go up. We are faced with a population that is aging. The people that will report disability issues in the future should go up by close to 10%. At the same time, we also have an increase in the number of disability problems that were caused by third party negligence.
The main 3 disability causes are:
· Arthritis and Rheumatism – Around 8.6 million people are affected in the US.
· Spine and back problems – Around 7.6 million people affected.
· Heart trouble – Close to 3 million affected.
When comparing sexes, women have higher disability prevalence than men. This is true for all ages. However, as aging happens, the prevalence of disability is increasing. The rate for people over 65$ is higher than 50%. We should see an increase in the number of people that report disabilities. This automatically brings in an increase in public health and medical services.
Disability will change the life of those affected. In a survey about how disability changed people’s lives, most say that there is a definite change in how daily activities are performed. The most common changes that appear are the following:
· Using assistive aids like crutches, wheelchair, walkers or canes.
· Not being able to perform important daily activities or functional activities.
· Not being able to work at a job or around the home.
The number of people in the US that reported disabilities increases with age but at the moment there are over 50 million in the country. Over 18 million of them are 45 to 65 years old, with only a few more being reported over 65. This was in the year 2005 but there could be a lot more at the moment. It is important to understand that we are faced with so many more than what we may think. Unfortunately, the number of people with disabilities will surely not be lower as time passes.
Various different disabilities are possible and the healthcare system does cover some of the expenses that the affected citizen needs to deal with. However, this does not mean that it will be as much as it should be. Complete coverage will never actually happen. Whenever disabilities are suspected, a visit to a good doctor is necessary. When the doctor says that a disability may be possible, it is time to basically start preparing for the finances that will appear, together with the workout related lifestyle changes that will surely become reality. Nutrition changes will be needed and various different things will have to be taken into account.