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Six Dental Hacks to Keep Your Teeth as Healthy as Possible

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Are you happy with the health and appearance of your teeth? Or, are you part of the nearly one-third of American adults have untreated dental caries?

If you fall into the latter group, don’t worry. There are lots of things you can do to take charge of your oral health and start improving your teeth today.

Listed below are six helpful dental hacks that will make it easy for you to keep your teeth healthy and strong for years to come.

1. Don’t Brush Your Teeth Right After Eating

You may have been told in the past that you ought to brush your teeth after every meal to prevent cavities. In reality, though, this isn’t the best advice for keeping your teeth healthy.

One of the best dental hacks you can start implementing is to simply wait a while before brushing your teeth following a meal or snack.

After eating — especially after eating sweet or acidic foods — the enamel of our teeth is weakened. If you try to brush your teeth immediately after, when your enamel is in this weakened state, you’re more likely to actually remove your enamel during the tooth brushing process.

When you remove your enamel, you increase your tooth sensitivity and your chance of developing cavities.

Don’t brush your teeth until at least thirty minutes after eating. You can rinse your mouth out with water if you feel like you need to freshen up a bit, though.

2. Supplement with Oral Probiotics

You may have heard of supplementing with probiotics to keep your digestive tract healthy and functioning properly. Did you know that you can also use oral probiotics to keep your mouth and teeth healthy?

We’ve been taught to think that any bacteria in the mouth is a bad thing. That’s definitely not the case, though. Just as we have good and bad bacteria in our digestive tract, we also have good and bad bacteria in our mouth.

By supplementing with oral probiotics, you can balance out your oral microbiome and replenish good bacteria to prevent plaque buildup, improve bad breath, and reduce your risk of gingivitis and gum disease.

3. Chew Gum

You might be surprised to know that most dentists — and the American Dental Association — are totally down with people chewing gum to keep their teeth healthy.

The only caveat, of course, is to make sure you’re avoiding brands of gum that contain sugar Sugar feeds the bad bacteria in your mouth and increases your risk of developing cavities.

Instead of buying sugar-filled gum, look, instead, for brands that are sweetened with xylitol. This is a sweetener that actually helps remineralize the teeth, reducing your cavity risk and strengthening the enamel.

Even if you can’t find xylitol-sweetened gum, you can still benefit from chewing sugar-free gum regularly.

Chewing gum helps increase saliva flow. This, in turn, neutralizes bad bacteria and protects you from bad breath and tooth decay.

4. Eat Teeth Cleaning Foods

While you should avoid sugar-filled foods and drinks if you want to keep your teeth healthy and strong, there are lots of other foods you should be adding to your diet to naturally clean your teeth.

Foods that are crisp and firm are great for cleaning the teeth while you eat them. Good examples include:

  • Apples
  • Raw carrots
  • Celery
  • Pears
  • Hard cheeses
  • Lettuce
  • Cucumbers
  • Popcorn (just be sure to floss after eating it)

For best results, make these foods the final part of your meal. That way, your teeth will get a quick scrub after eating without putting your enamel at risk.

5. Ditch the Mouthwash

Marketing agencies would have you believe that you need to rinse with mouthwash if you want to have truly healthy teeth. The problem with this idea, though, is that most conventional mouthwashes are filled with ingredients that disrupt your oral microbiome.

Some of the most problematic ingredients in conventional mouthwashes include:

  • Alcohol: Alcohol kills off all bacteria in your mouth (including the good bacteria) which can make bad breath worse
  • Hydrogen peroxide: Like alcohol, hydrogen peroxide kills off all bacteria in the mouth. It can also kill off the cells inside of your teeth as well.
  • Chlorhexidine: This is a broad-spectrum antimicrobial chemical that, in addition to potentially disrupting the oral microbiome, can stain teeth, increase calculus (tartar) formation, and alter taste perception.

6. Give Oil Pulling a Try

Instead of rinsing with mouthwash at the end of the day, you might want to give oil pulling a try instead.

Oil pulling is an ancient practice that helps pull bad bacteria from the mouth and naturally freshen the breath. It also provides a beneficial coating for people who have a chronically dry mouth and can help heal inflamed, swollen gums.

Oil pulling is simple. Just take a small amount of coconut oil (about a tablespoon or so) and swish it around your mouth for 10-15 minutes. When you’re finished, spit the oil into the trash can (not down the drain).

Conclusion

If you want to keep your teeth healthy and strong, be sure to keep these six dental hacks in mind. By making some simple changes, you can significantly improve the condition of your teeth so that you can look and feel your best!

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Fitness

Five Things to Do on Your Next Rest Day to Reach Your Goals Faster

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How often do you take rest days? Do you ever find yourself afraid to take a rest day, or worried that resting will slow down — or even halt — your progress?

When I first started working out, I was convinced that rest days should be taken as sparingly as possible.

I thought that I needed to work out at least six days a week if I wanted to see any results. I didn’t actually get the results I was looking for working out this way. I just felt tired and stressed out and mentally drained.

Rest days are not just important; they’re essential for you to make progress toward your health and fitness goals. But, what you do on a rest day is just as important as what you don’t do.

Here are five things you ought to be doing on your rest days to ensure you’re seeing maximum results and getting closer to reaching your goals.

Why are Rest Days so Important?

Why do you need to take rest days? What happens when you give your body a break?

When you’re working out, you’re breaking down your muscle tissue. When you rest, your body has a chance to repair itself. During deep sleep, your body produces the bulk of its growth hormone, which is necessary for muscle repair and recovery.

Regular rest days also help you avoid injuries. When you’re regularly over-exercising, you put a lot of stress on your body and are more likely to experience overuse injuries. If you’re chronically stressed, you’re also more likely to experience other injuries like muscle strains and stress fractures.

Rest days also give you an opportunity to mentally recharge. Contrary to what fitness enthusiasts on Instagram will tell you, you need to take a break sometimes.

Burning the candle at both ends will just leave you feeling depleted and increase the likelihood that you’ll give up on your fitness goals altogether. It can also make it harder for you to see progress, which, in turn, may lead to disappointment and increase your chances of giving up on your goals.

How Many Rest Days Should You Take Per Week?

Okay, so rest days are important. But, how often do you need to be taking rest days?

As with many things health and fitness-related, the short answer is that it depends. Depends on what?

The following are some factors that influence how often you ought to be resting in between workouts:

  • Your specific fitness goals: If you’re training for a bodybuilding competition, you’re going to need to train more frequently than someone who just wants to lose a few pounds. Think about what kind of results you want to see and ask yourself how often you need to work out to — realistically — reach these goals.
  • The type of workouts you like to do: Generally, a good rule of thumb is to avoid working out the same muscle group two days in a row (at least with the same level of intensity). So, if you work your legs on Monday, you probably shouldn’t work them again until at least Wednesday.
  • The intensity of your workouts: The more intense your workouts are, the more rest days you ought to be taking. If you only do light mobility work, you can probably get away with exercising more frequently and taking fewer rest days. If you do intense weight-lifting or cardiovascular exercise, you need to rest more often.
  • Your current health status: If you’re a generally healthy person, you probably don’t need as many rest days as someone who is struggling with a chronic illness or recovering from an injury. If you fall into the latter group, excessive exercise could leave you feeling worse, rather than better.

There are many other factors that influence the number of rest days you need to take. But, taking these guidelines into account is a good starting point.

Five Things to Do on Your Next Rest Day

The following are five things you can do on your next rest day to promote recovery and help you feel more energized and ready to take on your next workout.

1. Go to Sleep

Remember, it’s when you’re sleeping that your body produces the most growth hormone. If you want your muscles to repair themselves, quality sleep is a must.

What does quality sleep look like? Sleeping all the way through the night without interruptions. Waking up after a reasonable period of time (7-9 hours) and feeling rested and ready to take on the day. Falling asleep relatively quickly without a lot of tossing and turning.

If quality sleep doesn’t come easily to you, you may need to address your sleep hygiene to ensure you’re maximizing your rest days.

2. Move

A rest day is not the same thing as a sit-on-the-couch-and-do-nothing day. While rest is important, you still need to be moving throughout the day.

Going for a walk, stretching, working on your mobility, and foam rolling are all good options that help to loosen up your muscles and minimize soreness.

Remember, rest is important, but there’s a middle ground between being totally sedentary and intense exercise. Shoot for that middle ground so you reap the benefits of movement while still giving your body a chance to recover.

3. Stay Hydrated

Staying hydrated helps minimize muscle soreness and cramps. It also ensures that your body is functioning optimally, which is essential for muscle repair and muscle growth.

A good rule of thumb for water consumption is to drink half your body weight in ounces each day.

I like to add lemon juice and sea salt to my water at least once per day. This helps to ensure you’re getting sufficient amounts of electrolytes, which are needed for your cells to actually absorb the water you’re drinking.

I prefer the lemon juice/sea salt combination to sports drinks like Gatorade, which are typically full of sugar or artificial sweeteners.

4. Eat Repair-Promoting Foods

What you eat on a rest day matters just as much as your activity levels. Eat foods that are known to promote muscle recovery, including the following:

  • Whole eggs: A great source of protein and minerals like iron and phosphorous.
  • Salmon: Another great protein source that’s also loaded with omega-3 fatty acids, which help minimize inflammation and promote cellular health.
  • Sweet potatoes: A great source of complex carbohydrates that can help replenish muscle glycogen stores and promote faster recovery.

5. Keep the Muscle-Building Signal Going

Finally, if muscle growth and increased strength are goals of yours, you may want to consider doing “trigger sessions” on your rest days.

Trigger sessions promote muscle growth by allowing you to increase the frequency of your workouts. They don’t damage the body, though, because they’re performed at a lower intensity.

If you want to work on growing your shoulders or legs, for instance, you might do a few rounds of resistance band lateral raises or bodyweight squats on your off days to keep the muscle-building signal going with promoting soreness and muscle breakdown.

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Health

The Guaranteed Way To Quit Smoking

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Guaranteed Way To Quit Smoking

Lot of people in the world adopts the habit of smoking due to many causes like life style, living environment and so on. Once people are used to certain habits, it is quite difficult to quit those habit. Many suggest the revolutionized device the personal vaporizers so called the electronic cigarette to get rid of the smoking habit.

It mimics the traditional smoking which aids in the replacement for tobacco in most of the countries. The liquid or the solution present in the cigar vaporizes into mist that does not contain the toxic substances as in the original tobacco cigarettes. This device is credited by the users for its long term success of smoking cessation. The smokers have the opportunity of choosing the amount of nicotine and flavor with this e-cigarette which is not possible with the conventional cigarettes.

The researchers say that this electric cigar could definitely help the smokers to quit their regular and routine habit of conventional smoking. Health organizations like WHO and others have insisted that these cigarettes are better for replacement therapy as it is safe and effective. The components that include electronic cigarette starter kit are cartridges, batteries, atomizer, wall charger and USB charger. The e-juice or the e-solutions are available in various flavors for refilling the cartridges. The tobacco flavors with these personal vaporizers help the smokers to forget the traditional tobacco smoking. This in turn reduces the mind’s buzz and prevents the addiction.

The choice of nicotine level is left in the hands of e-cigar smokers and this induces the person to completely quit with replacement therapy. The safe alternative electric cigarettes are guaranteed way to quit smoking as the level of carcinogens are thousand times less than the regular cigarettes. Moreover it is considered to be very effective and easy than any other replacement methods like yoga, meditation, chewing gums and other natural quitting techniques. The active and passive smokers of these electric cigarettes are satisfied because it does not harm the second hand smoking. It is free from the bad breathe and stain of teeth and fingers.

Starter Kit and its Advanced Features

The electronic cigarette starter kit provides advanced features like easily chargeable icons on the sides. This helps to check the level of charging process of the pack. In addition to these feature, the pack has switches to activate and deactivate the packets depending on the usages to save the battery. The packets are also provided with mini USB for efficient charging of this electronic device. The atomizers are with the new cartridges for maximum smoke. The liquid are tailored for perfect flavor. The long lasting batteries, built in atomizers, silicone tip, size of the cigarettes assure complete satisfaction of the smoker. The electronic cigarette starter kit is available with warranty for the device. It is said that one cartridge can be equivalent to the forty original tobacco cigarettes. This absolutely saves money too.

The many studies in relation to this electronic smoking also imply that they cause less harm to heart and lungs when compared to traditional tobacco smoking. People can just try these alternative devices and stay away from the disease causing toxic substances that are present in the conventional smoking.

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Health

Top 8 Benefits of Dietary Supplements

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There is nothing better than consuming a well-balanced diet to get your requisite source of vitamins and minerals. However, sometimes it is not enough to depend on the food alone. You must also take dietary supplements to ensure that you are getting all the necessary nutrients in essential quantities.

These supplements are helpful in preventing food disorders and also make up for lacking nutrients in your body. While supplements can be really helpful in a number of ways, it is recommended to consult your doctor before self-administering these medications to prevent any side effects.

Thanks to its numerous benefits, dietary supplements are an important part of American diet these days. With so many options out there, it is nearly impossible to choose the right option off-the-bat.

Since supplements are not monitored by FDA, it is very important to source your vitamins from the right manufacturer. Experts recommend that you should only buy your supplements from reputed suppliers like https://microbeformulas.com/ that are known for their production and safety standards.

When a reliable product is enriched with a healthy diet, dietary supplements have shown tremendous health benefits. Here are some of the health benefits of taking your supplements as prescribed.

The health benefits of dietary supplements

Improved Metabolism

After you consume your meal, your body begins the digestion process by breaking down the carbs, fats, and proteins to source its nutrients. The absorption of these nutrients depends on B-class of vitamins that you must take every day. Supplements can help you maintain the regular intake of B vitamins that are responsible for preventing vitamin deficiencies, skin disorders, anemia, etc.

Stimulates Tissue Repair and Maintenance

By consuming dietary supplements as per your body’s requirement, you may also encourage tissue repair and maintenance which is a lifelong process. Your daily activities can put stress on your existing tissues.

However, certain cells in your body can produce a protein that is necessary for the replacement of old and damaged tissue. When this process is interrupted, it can lead to diseases that usually occur due to aging. By supplementing your diet with vitamin D and calcium, you can accelerate the tissue growth and encourage bone strength.

Strengthened Immunity

Did you know that some dietary supplements may mitigate the risk of cancer? Essential vitamins such as Vitamins A, C, and E have natural antioxidant properties that can alleviate the oxidative stress in your cells and help purge your body of all toxins. These supplements can offset the free radicals that cause damage to your cells, causing the development of cancer. While the jury is still out on antioxidants’ ability to fight cancer risk, there are many proven benefits of these vitamins that can still provide plenty of health benefits.

Weight Loss

People who go on a severe diet for weight loss purposes can often do more damage to their bodies than good. However, you can append your diet with these supplements to make up for the loss of nutrients as a result of limited calorie intake. Additionally, it helps in detoxifying your body of all the toxins and helps you maintain your weight in the long-term.

Consuming multivitamins along with a nutrient-dense diet and regular exercise can work wonders in helping you lose those pesky pounds and that too in a healthy manner. Consult your doctor to choose the right supplement that will deliver the promised results.

Fight Heart Diseases

According to research, certain supplements may also help reduce the risk of heart disease. Did you know that heart disease is the leading cause of death worldwide?

You may not know this but there is a number of reasons that can elevate the risk of heart diseases, such as blood pressure and high quantities of LDL cholesterol. To overcome this risk, many doctors recommend people to take vitamin C supplements to keep their cholesterol and triglyceride levels in control. Vitamin C is an active component that can keep these factors in check and mitigate the risk of a heart disease.

Increased Nutrient Absorption in Pregnant Women

Dietary supplements also help pregnant women by increasing their nutrient absorption. Doctors often prescribe prenatal vitamins and minerals to ensure that the mother and the baby get an adequate amount of nutrients. In addition to meeting their regular needs, a multivitamin can also help babies prevent certain birth defects.

Build Bone Mass

Studies indicate that taking the adequate quantities of vitamin D and calcium along with a balanced diet can help strengthen the bones during adolescence and childhood. It is also effective in slowing the bone loss process that occurs naturally due to aging.

In today’s time and age, people don’t get enough calcium and Vitamin D, especially amongst women. Therefore, it is recommended to supplement your diet with these essential vitamins to improve bone density and also protect your overall health.

Slows the Aging Process

With age, our cognitive abilities, lung function, and neurological functions all suffer a beating. However, studies suggest that taking certain nutrients can protect various bodily functions, such as lungs, vision, brain etc., from deteriorating.

It also helps maintain the skin and muscle strength and makes the immunity system work efficiently in aging people. A long-term research revealed that the study participants on regular intake of Vitamin C and E supplements faced reduced risk of dementia. In fact, these participants witnessed an improvement in their cognitive function.

Dietary supplements are consumed by most adults in the United States these days. More men and women are making it a part of their daily routines. With its noted benefits and wide acceptance, the use of supplements has increased exponentially.

Health professionals all over the world also recommend the use of supplements daily as prescribed by your doctor. Supplement use will not only help you make your body stronger but also encourage you to follow a path of a healthy lifestyle that involves improving food habits and following a daily routine of physical exercise.

While further study is required to know the ability of supplements to prevent chronic diseases, there is enough scientific evidence proving its overall health benefits.

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