Gyms should be a place for health and wellness, but they also come with a substantial risk of injury. People use equipment incorrectly, trip and fall, or suffer medical emergencies – that’s just a fact of life. That means that you and your staff need to be prepared to intervene, no matter what happens. These four safety and first aid skills will help you keep your clients and staff safe and support their needs until help arrives.

Know The Most Common Injuries

Among the most common injuries you’ll see in a gym are things like sprained ankles, pulled muscles, and bruises and abrasions. These are easily handled in a gym setting and typically don’t require much medical follow-up. Keep a supply of ace bandages and disposable ice packs on hand. The hardest part about these injuries for many serious athletes is just that they need to rest while they heal, but they’ll be back in the gym in no time.

Prepare For Disaster

On the opposite end of the spectrum from common gym injuries are those rare emergencies that, every so often, happen in the gym setting. These include acute cardiac events, like heart attacks and cardiac arrest, as well seizures and fainting, which can be especially dangerous if they occur around weights, treadmills, or other equipment.

With this in mind, there are several ways you can prepare yourself, your staff, and your facility. First, teach your staff the signs of a heart problem, such as chest discomfort, dizziness, and palpitations. This can help them respond appropriately if a client complains of such symptoms during a training session.

Even more important than teaching staff to recognize the complaints that might signal a heart attack is teaching them how to respond. Invest in onsite AED equipment and advanced CPR training, like the digital Brayden Pro system from Aero Healthcare. Such programs can substantially improve survival rates in the event a client experiences a cardiac event onsite.

Evaluate The Space

Knowing how to treat different health issues in a gym setting is important, but preventing them is equally vital. That’s why it’s important to spend time actively evaluating the space for hazards and eliminating them. For example, be sure to carefully check treadmill placement, as a fall from a treadmill can be very dangerous. It’s always a good idea to apply padding to the walls behind treadmills, to minimize injuries in the event someone slips and is propelled off the machine.

Regular machine maintenance checks are also an important part of gym safety. If you don’t know how to do these yourself, then you need to partner with your equipment manufacturers or an outside professional to make sure that everything is functioning properly. This will minimize the likelihood of malfunction-related injuries.

Teach Proper Technique

Every gym is different, and the amount of oversite that clients get varies widely depending on the environment and the client’s preferences. That being said, many gym injuries can be prevented through proper supervision and form corrections. Keeping a close eye on the floor and providing corrections as necessary can keep clients safe and help them get the most out of their workouts.

There’s no way to prevent every gym injury, but there’s a lot you can do to make your facility safer. By taking responsibility both for your space and the people in it, you can enhance everyone’s experience and create positive fitness environment for clients at all levels.

Having strong bones is vital for your bodies. They safeguard your brain, heart, and other parts from injuries. Healthy bones are the ones that are enriched with minerals, including calcium and phosphorous.

It’s the minerals you consume in your youth and early-adulthood that get absorbed by your bones. After you turn 30, this is when you have created the maximum bone-mass. If you haven't produced an adequate amount of bone-mass during this time, you might develop weak bones in danger of breaking easily.

A proper nutritious and wholesome diet is what helps you in building and maintaining healthy bones and joints. Weak bones and joints may lead to severe diseases like osteoporosis and rickets. That being said, you can avoid these dangers by opting for a healthy lifestyle that prioritizes your fitness and well-being.

Food to Help Strengthen Your Bones and Joints

source

You cannot stress enough about having a healthy, balanced diet. The concept of a balanced diet may seem not significant enough for you when you're in your youth.  But you start seeing the impact of this as you start aging.

Vitamin D and Vitamin K are must-haves

They both play significant roles in ensuring your joints and bones remain healthy. Vitamin D is what assists your body in getting the calcium it requires.

The needed vitamin D varies on what your age range is. According to medical experts, you need at least 600 IU (international units) of Vitamin D every day. This is the minimal that can help you protect your bones from the bone-related disease.

Some ways to ensure you consume vitamin D are:

·         Egg yolks

·         Fish including Mackerel, Tuna, and Salmon

·         Beef Liver

·         Cheese

Vitamin K also acts as a significant character for the wellbeing of your joints and bones. It helps modify osteocalcin, a protein needed for the formation of your bones. Vitamin K guides the protein in gluing all minerals in bones and prevents your bones from losing calcium.

You can include and even increase the amount of Vitamin K in your body by having the following foods:

·         Dairy items like Eggs, Cheese, and Meat

·         Natto (A Japanese food made from fermented soybeans)

·         Leafy greens including spinach, turnip, and Brussels sprouts

Get Your Required Intake of Calcium

Researchers and professionals at the University of Wisconsin state that calcium is vital for your wellbeing as a whole.

Also, according to the Cleveland Clinic, you must, on average, have at least 1000mg of calcium per day to stay healthy. You can consume calcium through your diet. Some of the ways include having low fat dairy-related items and calcium-enriched food.

Some effective foods include:

·         Orange Juice

·         Shrimps

·         Nuts (almonds, to be specific)

·         Calcium-fortified Soy milk

·         Calcium Fortified Tofu

·         Beans

·         Dairy items like cheese, yogurt, eggs, and milk

Vegetables are your best asset

If your dietary routine includes a variety of dark green vegetables, you're doing it right. To make sure your bones stay healthy, you must regularly eat wholesome and minerals-enriched vegetables. Some of such greens can comprise of:

·         Kale

·         Turnip

·         Mustard Greens

·         Bok Choy

·         Chinese Cabbage

·         Broccoli

Some of you may prefer sweetness over savories. For this, you can put some turnip in your healthy smoothies. Turnip-greens go well with fruits like oranges, mangoes, and prunes. This way, you get to have even healthier smoothies that offer bone-strengthening minerals as well.

Have Food Rich with Omega-3 Fats

Omega-3 fats are famous for their anti-inflammatory properties, including safety from osteoporosis. Their presence in your body is also vital to prevent bone-loss as you grow old.

Growing up, you may have been taught that fats aren't suitable for your body. That's not true, though. There are some facts that you need to fight potential diseases. Omega-3 fatty acids are one of those fats.

Various observations have also found Omega-3 fats to help reduce the chances of you breaking your bones. On the other hand, they also increase the productivity of your bone-forming process.

Main food items that can boost your Omega-3 fat level in your body comprise of:

·         Fish (All fish are rich in Omega-3, but some with highest levels include Trout, Mackerel, Salmon, Herring, and Sardine)

·         Walnuts

·         Flaxseeds

·         Canola Oil

Do not hesitate to take Supplements

You mustn't worry if even after eating a balanced diet, you're still unable to receive the number of nutrients required. You can always include multivitamins and supplements in your diet- an effective source of increasing your vitamin consumption. Get your prescriptions from your health caretakers and buy the tablets from any capsule nutra manufacturing that you and your doctor deem suitable and fulfilling enough.

Food for Vegans

Non-vegans can have its required calcium intake from dairy products. However, vegans can't have dairy-related goods. Hence, if you're a vegan, you can have your fair share of calcium by eating the following foods:

·         Pulses

·         Brown bread

·         Dry fruits including raisin, fig, dried apricots

·         Almond milk

As for your Vitamin D consumption, one way is to bask in the natural sun rays- the organic approach. Apart from this, you can either have Vitamin D supplements or cereals. You can also have soya drinks that contain healthy proportions of the vitamin.

Conclusion

Concentrating on the fitness of your bones is very important, regardless of what your age may be. Though, today, not many focus on ensuring their bones and joints get the necessary levels of nutrients they require.

Because of this, you might face the consequences as you age. However, there are various ways you can still adopt to develop and keep healthy bones and joints.

For this, you must review and assess if your average nutrient intake is enough or not. In case you feel it's lacking, take action right away to avoid causing any primary disease in the future. Its prevention is always better than cure, anyways.

Generating health and wellness among your community starts with proactivity. Putting on a community event or fair promoting wellness is a great way to go about it. You just need the right tips for making it a success.

Find the Venue, Vendors, and Presenters

First, put the structure of your event in place. It starts with a venue that’s large and functional enough to handle your health fair.

Next, you’ll need vendors and presenters who are excited to spread the word about health and wellness throughout the community. Most will do this for free because they’re seeking the same goal as you: holistic knowledge of health throughout the community. It’s also great marketing for their organizations.

Ask health-centered organizations or individuals throughout your community including hospitals, medical clinics, school districts, government officials, physical therapists, chiropractors, dentists, orthodontists, fitness clubs, health food stores—the list goes on and on.

Create Your Materials

You’ll need printed materials for much of the event, including printed advertisements, flyers to pass around, instructions, maps, and more. Have these materials designed and printed by a professional to add a polished element to your event.

Many successful fairs also print a large book as the guide to the health fair. It should contain information about the event, all the vendors present, presentations and participation events to look forward to, and helpful tips and articles that can carry forward your message. You’ll probably want a perfect bound book to hold the high volume of content you’ll be creating.

Spread the Word

With the overall structure in place, it’s time to tell everyone about your event. Use traditional marketing tactics like print advertisements and flyers spread around town as well as social media and digital advertising. Create official social media pages and boost them to reach more people. Post regularly to build up anticipation for the event.

You should also market your health fair to local businesses and schools. Many businesses will give their employees leave to attend a health fair because they know that healthier employees are more productive and cheaper to employ. They might also donate money, goods, or services to help with the fair—a win-win for your event.  

Get Permits

Most community events require permits because you’re hosting a very large gathering, especially if any of the event will take place outside. Check with your local city officials, chamber of commerce, and fire department to see if your event requires permits. This is an essential step because it could lead to you being shut down or paying huge fines on the day of the event if you’re not properly permitted.

Consider a Themed Event

To make it a memorable event, consider making your health fair themed. A theme makes it easier to market your event and organize it by activities that you and your sponsors will include in their presentations and booths.

You could have a rock ‘n’ roll theme and use the catch phrase “Health Rocks!” There are also ways to incorporate superheroes, sports, pop culture, and so much more. Research more great themes to kickstart your fair.

Have Giveaways

Incentivize participation and get people excited about attending your health fair with giveaways. The prospect of winning a huge prize can make a topic that might have seemed boring to a participant suddenly feel exciting.

Ask vendors and local businesses to donate items to give away. You could have small giveaways at various booths throughout the event as well as a few grand prizes to be given out at intervals. Participants must be present to win and fulfill the necessary circumstances—it’s a great way to keep up participation!

Connect with Social Media

Social media makes an incredible resource for marketing the fair before it happens, but it can also be used to spread the word during the event. Use participant social media use to both promote your event and spread your message to a wider audience.

Along with posting from your official page during the event, have social media checkpoints throughout the fair. Ask participants to check in on social media upon arriving, encourage the use of hashtags, and have a photo booth that your users are likely to post online.

You can also incentivize the use of social media by asking users to find varying hashtags and social checkpoints throughout the fair. If they find and post all of them online, they can earn a prize and/or be entered to win a grand prize.

Make Participating Easy

Create booths that require participation. Encourage the vendors and presenters to seek participation as well. This makes the event fun, and it will make your message more memorable to participants.

There are many ways to get visitors participating including with samples of foods, cooking demonstrations, yoga events, presentations given while walking, spin-the-wheel booths, and more.

Your skin says a lot about you. It tells your story – imperfections and all. But it would help if you didn’t have to live with the full effects of aging skin. When it comes to things like wrinkles, sagging, scars, and blemishes, there are always remedies for achieving younger looking skin.

The Secrets to Younger, Smoother Skin

Aging is the natural process of getting older. As the years pass by, your body – and especially your skin – is at the mercy of harsh forces like weather conditions, injuries, genetics, and bad habits. Skin becomes rougher and more susceptible to developing lesions and sun spots. Elastic tissue (elastin) slowly dissipates, and the skin becomes slack – hanging loosely in certain areas. Skin becomes more fragile and easily bruised, which makes it more difficult to keep clear, smooth skin.

At the end of the day, aging is undefeated. If you’re fortunate enough to live a long life, you’ll eventually notice the effects the years have on your body. But until you reach old age, there are some practical things you can do to sustain younger, smoother skin.

Take a look:

1. Improve Your Diet

It’s easy to look at skincare products as the be-all-end-all of skincare, but the reality is that the foods you choose to put into your body (or not) have an even greater impact on your skin’s health.

While there are competing theories and an evolving body of research, studies show that a Mediterranean-style diet is best for the skin. If you want to keep younger, healthier looking skin, you’ll need to increase your intake of antioxidants like vitamin C, beta carotene, vitamin E, B vitamins, and selenium.

2. Wear Sunscreen Daily

Most people never think about wearing sunscreen until they’re at the beach, pool, lake, or golf course. However, sun exposure happens daily – even when it’s cloudy! For that reason, you should make a habit out of wearing sunscreen every single day.

The easiest way to integrate sunscreen into your daily routine is to find a product that doubles as a skin moisturizer or lotion. This gives you the dual benefit of smooth skin and sun protection.

3. Try IPL

Is your skin affected by acne, sun damage, rosacea, broken blood vessels, unwanted hair, or scars? You may consider photorejuvenation, or IPL, as a safe and effective solution.

IPL is one of the most popular and effective non-surgical aesthetic options on the market today. Dermatology patients are increasingly choosing to go with this simple and safe option, rather than go under the knife.

IPL treatments involve the use of intense pulsed lights at varying frequencies to target the components of the skin that are responsible for visible damage. They target elements like hemoglobin and melanin, while leaving the surrounding skin cells unharmed. IPL is designed to strategically damage certain cells to jumpstart the skin’s natural regenerative healing process.

Certain patients are better candidates for IPL than others, but it’s generally considered to be a highly safe and effective treatment option for blemished skin. Speak to a certified dermatologist to learn more.

4. Consider Microneedling

Microneedling is another non-invasive treatment option that’s known to produce profoundly positive results.

Also known as collagen induction therapy, microneedling uses a fine-needle roller or device to create tiny holes in the uppermost level of the skin. This creates a “controlled injury” that kicks the healing process into action. The result is increased collagen production that fills in wrinkles, fine lines, and acne scars.

5. Be Mindful of Skincare Products

There are a myriad of skincare products on the market. You’ll find them on supermarket shelves, local farmer’s markets, social media newsfeeds, and anywhere in between. And no matter how good the marketing is, it’s imperative that you do your own research to verify which ingredients/chemicals are present and what sort of effect they may have on your skin’s health. Here’s a list of 12 ingredients you should avoid at all costs.

Kiss Aging Skin Goodbye

Don’t throw in the towel and let aging conquer your skin. With smart, proactive decisions about things like diet, personal habits, and skincare procedures, you can keep younger, healthier looking skin well into your 40s, 50s, and even 60s.

Develop a plan and get started today!

If you’re setting a running goal, chances are, a half-marathon is in your future. The half-marathon, a 13.1-mile race, is the most commonly run race in the United States. It’s far enough that you’ve accomplished a great feat, but not as difficult as completing a full marathon. But if you’ve never run one before, there are a few things you’ll need to know.

1. Wear the Right Gear

You might think that wearing your old gym clothes and any old running shoes will work for this basic exercise, but the wrong gear could starkly hinder your progress. Clothing that doesn’t breathe well or rubs in the wrong place could lead to dehydration and painful chafing. Unsupportive shoes can cause excessive strain on your body and cause injury. Research and purchase proper running gear to make your training sessions more fruitful.

2. Be in Adequate Shape Before Training

Most half-marathon training plans assume you can run up to three mile stretches from the start. Therefore, you’ll want to approach your training with some physical training already under your belt. Start with walking and work your way up to a steady running schedule. You might consider training for and running a 5k before you start your half-marathon training schedule.

3. Follow a Training Schedule

There are many apps, blogs, and programs designed to help individuals complete their first half-marathon. Choose a program and get on a schedule so that you can stay in shape and be ready for race day.

Each training program should be customizable to some extent. After researching several training schedules, choose one that fits your needs and lifestyle. It’s recommended that you stick with a pre-planned schedule for now since it’s your first time.

4. Learn Pacing

Unexperienced marathon trainers often let adrenaline get the best of them. They feel great at the beginning, so they push themselves harder. But after an hour of running, they find themselves lagging, hurting their time and challenging their ability to finish the race.

As you train, learn to pace yourself. It’s recommended that you run on a treadmill once per week at a steady pace to help you recognize what it feels like. Then, use an app like MapMyRun that tracks your pace to put pace-running into practice.

5. Understand Nutrition

Running a successful half marathon takes place in both the kitchen and on the trail. Focus on filling your plate with healthy carbs, whole grains, fruits and vegetables, and plenty of water. Avoid sugary and fatty foods that will slow you down. Eat this way daily during your training session to maximize your performance.

Proper nutrition is even more important on race day. You should never introduce a new food on race day—stick with the fuel you know works well and let that propel you to the finish line.

6. Cross-Train

Typical half-marathon training schedules have you running 3-4 times weekly. About two days per week, you should also perform cross-training exercises. Light resistance training, aerobic exercises, and even cycling can help you build up your core and stamina, training your body to handle the distance of a half marathon.

7. Don’t Skip Rest Days

While you’ll be training the majority of the week, you should have one or two rest days each week as well. Don’t skip these! It will not help you get ahead in your training to run on the days you’re supposed to be resting. It will only lead to burnout and possible injury early on.

Rest days are essential for allowing your muscles to recover and your motivation to recoup. You’ll look forward to your rest days and use them to spur your momentum to the finish line.

8. Find Your Motivation

Training for a half marathon may be the hardest thing you’ve ever done. Without the proper motivation behind your efforts, you’re likely to give up before you make it to the race.

Find your why and make sure it’s worth it. Do you want to lose weight? Is it something you’ve always wanted? Do you want to set a good example for your kids?

Whatever your reason, it should be motivating enough to keep you going. Keep it in the back of your mind and pull at it when you’re feeling stuck.

9. Sign Up for More Than One Race

Don’t stop at a single half marathon. You’ve done all the hard work of training at the beginning of the year, so put it to good use and run a few races while you’re still in shape.

A century ago, the methods of birth control were few and far between. Most of them weren’t super effective, either, and many women dealt with unplanned pregnancies. 

Today’s birth control methods have come leaps and bounds, and most are safe and effective. A popular method is the patch, which can be placed anywhere on your body except the breast. It releases progestin and estrogen into the bloodstream, effectively blocking ovulation and preventing pregnancy. 

The patch seems like a pretty simple method of birth control, so you may be considering it for your family planning needs. If that’s the case, read this list of pros and cons of using the birth control patch to decide if it’s the right method for you. 

Pro: Easy to Use 

The patch can easily be put on the body without the need to visit a doctor. You can even get a prescription for your birth control patch without visiting a doctor in person with online birth control services. You’ll share your needs with an online doctor and get your prescription in the mail. 

Most importantly, it’s not as invasive as some of the other birth control options that require in-office procedures. You place the patch on your own body in an inconspicuous place such as your belly, back, upper arm, or buttock. It remains there for 21 days and is removed for 7 days while you have your period. It’s as simple as that. 

Con: 10 Percent Fail Rate 

In regard to efficacy, it’s not near the top of the list. Per 100 women each year who use the patch, there are 9 pregnancies. 

Based on studies, the birth control patch is 99 percent effective if used correctly. The progestin and estrogen inserted into the bloodstream are infallible in most cases. However, it’s hard to achieve perfection with the patch because you’re responsible for putting it on and making sure it doesn’t fall off. If you’re late putting it back on, it falls off, or it’s not applied properly, the risk of pregnancy increases. 

Pro: Regulates Periods

Whether you’re trying to avoid pregnancy or you’re simply looking for more regular cycles, the patch is a common treatment. The increase in progestin and estrogen hormones in the bloodstream for 21 days after a cycle can help your period show up when it’s supposed to. 

It can also minimize the symptoms of a woman’s period. Those who experience excessive cramps, pain, heavy bleeding, munchies, and other severe side effects of a period can enjoy a gentler cycle. 

Con: It Can Fall Off 

The stickiness on the backside of the patch is designed to stay on no matter your activity, from bathing to swimming. However, it can fall off if you’re not careful. If water gets underneath the seal on the edges, it can loosen the adhesive and fall off. It could also be accidentally peeled off during certain activities. You should always check that the patch is still in place before having intercourse to avoid the risk of getting pregnant. 

Pro: Controls Acne 

As an additional positive side effect, many women find that the added hormones help to control hormonal breakouts, minimizing acne all over the body. It has something to do with regulating the cycle and adjusting hormonal levels throughout the body. 

Con: Can Have Side Effects 

Like all birth control methods, there can be side effects. The most common include the following: 

• Nausea
• Headaches or dizziness
• Breast tenderness
• Mood changes 
• Irregular menstrual bleeding 
• In very rare cases, blood clots 
• Skin reactions around the patch

The patch is also not recommended for those with certain medical conditions. For example, women who have or have previously had blood clots, high blood pressure, diabetes, or certain cancers may experience issues with the patch. Additionally, it can cause migraine headaches for those prone to migraines. 

In all, women who are totally committed to using the patch properly can benefit from this form of birth control. However, it’s important to be aware of the side effects of the inefficacy in some cases before deciding if it’s right for you. 

Most people are struggling with excess weight especially on the abdomen and with all the risks triggered by morbid obesity, any appropriate medical action that promises to enable you to cut on the excess weight is worthwhile.

One of the most popular and effective ways of eliminating excess weight is sleeve gastrectomy alternatively termed as vertical sleeve gastrectomy. It’s a procedure carried out laparoscopically. It begins by making tiny several openings in the patient`s upper abdomen after which small instruments are inserted through the created incisions.

Sleeve gastrectomy involves doing away with roughly 80% of the patient`s belly. What is left is a tube-like stomach the same shape and size as that of a banana. To get your dream shape in only an hour, consider undergoing gastric sleeve surgery in Houston, TX as their prowess in providing such services for over a decade is unmatched.

What happens after sleeve surgery is done?

The procedure as earlier long said squeezes your belly to a banana size and this could only mean that you can only eat small amounts of food at a time. Also, the surgery triggers hormonal changes which will go a long way into helping you reduce overall weight to healthy levels. Reduced weight, in turn, eliminates chances of developing weight-related problems such as heart disease or high blood pressure.

Is it really necessary to undergo sleeve surgery?

This is a very important procedure for the right candidates. A heavy belly can be such a nuisance and in most cases trigger different life-threatening problems for instance heart disease, high cholesterol, Type 2 diabetes, stroke, infertility, obstructive sleep apnea, heart diseases among many others.

Life is precious and you can`t just sit back and watch morbid obesity snatch your life from you when there is something that can be done. In case, you are done trying all weight loss hacks such as regular exercises and a good diet with no tangible improvement. It's time to undergo a sleeve surgery.

Here are two factors that determine if you the right candidate for sleeve surgery;

• BMI (Body Mass Index) of 40 or above . More than 40 is extreme obesity
• A BMI of about 35-39.9 with a health problem triggered by excess weight, for instance, high blood pressure, type 2 diabetes, severe sleep apnea or heart attack.

After the surgery, your lifestyle must change and adapt to a healthy lifestyle. For instance, you will have to monitor your nutrition, behavior and exercise your body from time to time.

What are the possible sleeve surgery risks?

Just like any other surgery, sleeve surgery has possible risks. Some are short-lived while others are long-term. Some of these sleeve gastrectomy related risks are;

• Blood clots
• Excessive bleeding
• Leakages
• Infections and so on

However, having competent professional doctors attend your case such as those in Bariatric Care Center reduces the chances of developing these complications. After the procedure, you might feel some pains within the first few days but that can be controlled using medication after which the pain will disappear completely. In fact, the largest percentage of patients claim to feel no pain a few days after undergoing sleeve surgery.

The procedure is conducted in about one and a half hours or just an hour. You resume your normal activities after a week or so and feed on fluids on the 1^st week then switch to soft foods in one month.

Generally speaking, impoverished communities and marginalized people groups have worse health than the middle and upper classes – (which is not a coincidence). And while health and wealth are often correlated, you don’t have to go broke trying to care for your body. Today, you have more options than ever before.

4 Cost-Effective Tips for Optimal Health

There will always be genetic factors and external circumstances you can’t control, but you typically have a say in your overall health and well-being. Here are some simple suggestions you can implement to live healthier without spending more than necessary.

1. Stop Eating Out

The absolute best thing you can do is stop eating out. This will benefit both your health and your wallet in discernable ways.

Let’s start with your health. If you’re eating out a lot, you’re probably not making the best dietary decisions. Sure, you may get a salad here and a veggie plate there, but it’s hard to eat 100 percent fresh when you’re ordering off menus.

Pizza, burgers, and fatty foods are readily available and highly appealing. And not only do they cause you to pack on the pounds, but they also make you feel bad. From digestive issues to grogginess, eating out may be preventing you from living your best life.

Then there’s the financial side of things. Research shows that the average household spends roughly $3,000 per year dining out. That comes out to $250 per month spent on food that likely has a negative impact on your health.

By no longer eating out, you instantly have an extra $250 per month (or possibly more) to buy fresh food from a local grocery store or supermarket. Suddenly, buying healthy food doesn’t seem so expensive.

2. Try Non-Meat Proteins

One of the most expensive aspects of healthy grocery shopping is trying to find decent meat. The high-quality, lean meats that are good for you typically come at a premium price point. But you don’t always have to eat meat to get protein.

There are plenty of non-meat protein options available to you – and they’re generally far less expensive. The key is to choose “complete” proteins, which basically means proteins that are packed with all of the essential amino acids.

Examples of non-meat complete proteins include eggs, cheese, milk, soy, and quinoa. You can also combine incomplete proteins like beans and rice to create your own complete protein meal.

3. Take Advantage of E-Visits

The cost of health insurance is as high as it’s ever been. And even if most people have affordable health plans, actually trying to use the insurance is another story. High deductibles and copays make it nearly impossible for certain households to get the regular care they need.

The problem with avoiding visits to the doctor is that small health issues can eventually evolve into bigger and more serious issues. So by attempting to save a few bucks today, you could actually be increasing your costs tomorrow. There are other options, however.

E-visits are an alternative to expensive in-person doctor visits. Many medical providers are now offering telehealth appointments, which allow patients to be seen remotely. Rush University Medical Center, for example, offers $49 on-demand video visits for conditions like acid reflux, insect bites/stings, sinus problems, cold and flu, fever, seasonal allergies, and minor injuries.

4. Ditch the Gym

Think you have to spend $40 - $100 on an expensive gym membership to stay physically active and fit? Not so fast, my friend. It’s never been easier or more practical to ditch your gym membership and exercise on your own.

Aside from obvious things like running around the neighborhood, biking, or doing pushups inside, you can also use a variety of health apps and online programs.

YouTube is arguably the best free fitness resource on the internet. Whether it’s yoga, body weight exercises, or kickboxing, you have access to awesome video training sessions at no cost. All you need are a few fitness accessories and you can get started.

Stay Healthy, Spend Less

Whether right or wrong, money does provide access to better health care options. However, as this article proves, you don’t need a hefty income or sizeable savings account to live healthy. A little proactivity, creativity, and attention to detail goes a long way!

Did you know that a proper shave can contribute to your overall health and wellbeing? Each time you drag a razor across your skin, you’re potentially putting harmful bacteria (like staph) into your bloodstream. Bacterial infections can cause harm to your whole body if left untreated. However, there are shaving methods that reduce the risk.

Try the following shaving strategies to avoid razor burn, ingrown hairs, bacteria, and irritation.

1. Shave with a classic safety razor

If you shave with a multi-blade razor and are tired of skin irritation, it’s time to switch to a safety razor with a single, sharp blade.

If you think you get a close shave with your multi-blade razor, you’ll be ecstatic with your first safety razor shave.

Since the 1970s disposable razors have been marketed as an easier and safer way to shave. While disposable razors are convenient, they lack the hallmarks of a good razor. No matter how many blades a disposable razor has, you’ll always be risking irritation. If you have curly hair, using a multi-blade razor is guaranteed to rip your hair out and give you razor bumps.

Even if you don’t have curly hair, a multi-blade disposable razor scrapes your skin multiple times per pass, which dries out your skin faster and makes bacteria more likely to enter your blood stream.

Safety razors, on the other hand, are your first line of defense against bacteria for a couple of reasons:

• You don’t need to scrape the razor hard against your skin to remove the hair. The blade is perfectly sharp so the weight of the handle does the work for you – no pressure required. You’ll also use fewer passes to remove the hair. The less you scrape your skin open, the less likely bacteria is to enter your blood stream.
   
• Safety razors call for a shaving ritual. It doesn’t feel right using a safety razor with canned shaving cream. When you own a safety razor you’ll want all the accessories and techniques that support a traditional shave. For example, you’ll want a scuttle, a shaving brush, and pre-shave oil. You’ll also want to learn how to make your own lather.
  
  Using pre-shave oil provides two main benefits. If your pre-shave oil is coconut oil-based, it will contain natural anti-bacterial properties. Most importantly, using pre-shave oil provides a slick surface for your razor to glide across, which reduces the friction that irritates your skin.

2. Shave with high-quality shaving soap

Skin is considered to be the body’s largest organ and is highly absorbent. Your shaving cream or soap will be absorbed into your skin and enter your blood stream when you shave. It’s important to shave only with high-quality shaving soap full of hydrating compounds.

Canned shaving cream ingredients might list plenty of hydrating compounds, but they also contain surfactants, which prevent hydrating compounds from penetrating your skin. Canned shaving cream also contains chemicals that damage the skin. It’s a no-win situation for cream in a can.

3. Don’t worry about lubrication strips – you’re better off without them

If you’re open to switching to a safety razor, you might be concerned about lubrication. Most disposable and cartridge razors come with lubrication strips, but safety razors don’t. You might be wondering if you’re missing out by making the switch. The answer is no. You’re not missing out by ditching lubrication strips; you’re actually making a move toward better health.

Lubrication strips aren’t just made of lotion like what’s depicted in commercials. These strips contain a cocktail of chemical ingredients. For instance, lubrication strips contain polyethylene glycol (PEG) – a petroleum-based compound normally used as a solvent. Another surprising ingredient in lubrication strips is soy. If you’re allergic to soy and experience irritation after shaving, it might be caused by your razor’s lubrication strip.

When shaving with a safety razor, your pre-shave oil and thick lather is all the lubrication you need. Provided you’re using a high-quality oil and chemical-free shave soap, your skin will stay hydrated and you’ll feel great.

4. Wash your face before you shave

Always wash your face before you shave. Washing your face will get rid of a significant number of bacteria or germs that you don’t want to scrape into your blood stream. A good facial cleanser can also soften the protein in your hair and make it easier to shave.

A clean shave supports your overall health

It’s easy to adapt your shaving routine to prevent bacterial infections and eliminate irritation. Switching to a safety razor and embracing an old-school wet shave is your first step to a better shave and better health.

There’s no such thing as a cure-all, but exercise is a close cousin. Physical activity builds muscle, burns fat, and reduces the exerciser’s risk for everything from heart disease to cancer. But physical activity has another key benefit that’s rarely discussed: boosting mental health. 

Regular aerobic workouts can improve executive functioning, aid in the treatment of ADHD, and promote wellbeing. One psychiatrist found that three or more sessions of aerobic exercise per week of 45-60 minutes in length can curb chronic depression. Aerobic exercise is free, comes with none of the side effects of prescription medication, and does not invite negative judgments from others.

 

But beating mental health issues is not as simple as hopping on an elliptical and hoping for the best. Mental health treatments need to be robust and well-rounded — a combination therapy, nutrition, perhaps medication, and yes, exercise.

If you’d like to try exercise to improve your mental wellbeing, be sure to talk to your doctor first. If he or she gives you the green light, get your heart rate up at least a few times per week. A review of recent studies revealed five exercises that might boost your mental wellbeing — and give you a good workout at the same time:

1. Team sports

Many adults quit playing team sports after they graduate from high school or college, but it might be time to rethink that habit. A study published in The Lancet last year analyzed data from a whopping 1,237,194 adults, comparing self-reported “bad” mental health days between those who exercised and those who did not. All forms of exercise were linked to fewer “bad” days, but the most beneficial activities were team sports.

 

So what can you get playing soccer, basketball, or volleyball that you can’t find on a treadmill? For one, team sports offer built-in support. People suffering from depression often struggle in social situations, argues Jack Raglin, a kinesiology professor at Indiana University, Bloomington, in a recent article on NPR. The social component of team sports — not to mention the endorphin high of exercise — offers a natural, near-effortless remedy. 

2. Cycling

The second-most beneficial exercise activity unearthed in The Lancet study was cycling. But other studies have found similar links: A recent study from the Netherlands found that regular biking increased white matter integrity — the strength of the tracts that connect regions in your brain — in both patients with schizophrenia and health patients. 

Even a small spin on a stationary bike can help lower cortisol levels and provide a welcome break from worry. And cycling, while not a natural team sport like basketball, still inspires a rabid fan community — it’s not hard to meet biking enthusiasts in your area. Join a small group or a triathlete team, and reap the health benefits. 

3. Hiking

We take our planet for granted — not only its natural beauty, but also its ability to heal us. A 2015 study published in Proceedings of the National Academy of Science suggests time in nature has serious mental health benefits.

The researchers examined brain activity between two groups of people: one that walked for 90 minutes in a natural, green environment; and one that walked for the same amount of time in a city environment with lots of traffic and noise. Those who walked the nature trail showed decreased activity in brain regions linked to depression. 

The great outdoors are frequently cited as a source of serenity, but they are also a ready-made playground. Allowing your thoughts to wander while getting your blood pumping and exploring a beautiful environment is an excellent idea for mental wellbeing. 

4. Dance

Dance activities — such as tai chi, yoga, ballet, barre, jazz, tap, and hip hop — offer similarities to team sports and cycling: repeated blood-pumping activity, mind-body coordination, and social interaction with teammates and coaches. But dance also includes an added bonus: music. 

Research cited in Psychology Today found that, when people move their bodies to a similar beat, that beat creates feelings of community, closeness, and unity. Listening to live music can even sync up brainwave rhythms across listeners. Dance is good exercise, an excuse to express yourself, and an opportunity to connect with others on a social and cellular level — a natural dose of wellbeing. 

5. Cold-water swimming 

Here’s an odd one: The shock of a polar plunge might actually be good for your brain. 

A case study of one 24-year-old woman with depression showed that, after she implemented a weekly practice of swimming in cold open water, her depression decreased, and she eventually quit her medication. Although one case study does not create a definitive link, other evidence has also suggested the benefits of cold water.

In a Psychology Today article, therapist Sarah Gingell explained that our anxiety stems from the fact that our bodies are unsure of how to cope with modern-day stressors. Our brains interpret small stressors like spilled milk as fight-or-flight triggers. By training ourselves to take daily stressors in stride, such as through cold-water swimming, we reduce how frequently we experience negative mental states like anxiety. 

Jumping into an icy lake or cycling long distances might not be appealing to the average athlete, but consider your whole-body health: Exercise isn’t just about strengthening your muscles; it’s also about strengthening your mind.