Taking care of our bodies is of vital importance. From beauty tips, workout routines and meal prep ideas, check out all of our articles on health and wellness below.
Having a strong core is essential for having a fit, healthy body. Even if you don’t want that chiseled six-pack look, it can help you with other lifting movements like deadlifts and squats. Keep in mind that these exact exercises may not meet all your training goal needs but are a solid place to start. The best workouts for abs depend heavily on your training level and goals. Something to remember is that no ab exercise will give you visible abs. They’re used to strengthen them to enhance training performance and general health. If you want visible abs, you can shoot for a healthy body fat range. A manageable body fat percentage is 10-14% for men and 15-19% for women to see definition in your abs. Now is the part you’ve been waiting for: The four best workouts for abs. 1. Alternating Arms and Legs With Deadbug This exercise focuses on activating your core muscles. It is lower-intensity with no weight or resistance. Use this exercise to channel the proper core muscle activation and lumbar stability. This is a beginner-level exercise and can be performed at home without any equipment. How to perform a deadbug: Lay on your back with arms straight in the air while your legs are in the air with a 90-degree bend in the knees.Lower one arm above your head while the opposite leg straightens as you move it downward. Each limb should be straightened while hovering over the ground.Reverse the movement and return to your original position.Repeat on the other side. Remember to stay engaged in this movement. Keep your spine pressed into the floor as you go. An excellent way to make sure is by controlling your breath. Inhale as you lower your limbs and exhale when pulling them back up to the original position. 2. Hanging Knee Raises Hanging knee raises are another beginner-friendly exercise. All you need is a place to hang from. It’s a great exercise because, once you master the basic movement, you can add resistance weight to your feet for a more significant challenge. A plus to this exercise is increased grip strength to help with other exercises you do! This is how to execute the hanging knee raise: Hang from a bar with your hands slightly wider than shoulder width. Keep your shoulder blades activated by squeezing them together.Keep your legs pressed together as you pull your knees into your chest. Try to keep from swinging your body, which uses your momentum over actually engaging the core muscles. To prevent this, extend your legs slightly in front of you before lifting them. 3. Cable Woodchopper You can transition into more challenging exercises when you get the hang of activating your core. These may have opportunities to implement weight and resistance. You can focus on the same muscle engagement through directional movements while building core strength and endurance. Here’s how to do a cable woodchopper: Set your cable up slightly above shoulder level. Use a single-handle cable attachment.Stand with your shoulder parallel to the cable machine in a lunge position.Engage your core muscles and rotate diagonally while pulling the cable across your body. You should feel your oblique muscles doing a lot of the work while you keep the motion controlled. 4. Kettlebell Hip Flexor Lift An advanced move would be a kettlebell hip flexor lift. These are movements that are functional and include lots of stability. You will be able to add more weight as you master the movement. Here’s how to do a kettlebell hip flexor lift: Stand on a box with one foot stabilized and the other with your foot in the handle of the kettlebell.With your weight on the stabilized foot, pull the leg with the kettlebell to a 90-degree angle at your knee.Control the leg in a repeated up and down motion. Get Training! There you have it! The best workouts for abs for each training level. Remember not to rush into anything too advanced to avoid any injuries. Take your time and enjoy the process of mastering each movement for optimal core strength.
It’s a lovely summer day in Death Valley National Park. As you hike across a glittering white salt flat, you start to feel woozy, sweating more than normal. Your water ran out a couple miles back, but you know you’ll get to the car soon. Your head is pounding and you can't remember any health tips. A passing visitor offers you some water, and you reluctantly accept it, irritated at the man’s cheerful demeanor. Within minutes, you’re feeling clear-headed and cool again. This situation can happen to anyone. Even if you’re just doing yard work on a sunny day, it’s important to be aware of the symptoms of heat-related illness. Always remember these seven health tips during hot weather. 1. Stay Hydrated Water is your greatest ally and arguably the best health tip there is. Start hydrating before you exercise outdoors, and drink 24-32 ounces (roughly one liter) of water per hour that you work outside in the heat. It’s best to sip water slowly throughout the day rather than trying to drink a lot of it at once. Never drink more than 48 ounces (1.4 liters) per hour, as this can dangerously decrease the amount of salt in your bloodstream, and never drink alcohol while exercising. You can also pour water on yourself while exercising to cool down. After exercising, continue drinking water to ensure you’re properly hydrated. Remembering to drink plenty of water is an important health tip during hot weather. 2. Keep Your Electrolytes Up When you sweat, you lose electrolytes, which are composed of salt and other minerals. They perform essential functions in your body. Sports drinks can help replenish them, but you also get electrolytes from food. It’s okay to only drink plain water throughout the day as long as you also eat regular meals. If you want to drink something with added electrolytes, like a sports drink, pay close attention to the other ingredients in the beverage. These types of drinks often have massive amounts of sugar and caffeine, which can cause your blood sugar and heart rate to spike. Alternatively, you can make your own cheap, healthy electrolyte drink by combining two tablespoons of sugar, three-fourths of a teaspoon of salt and one quart of water. Add lemon or lime for flavor if you like, or mix in some sugar-free flavoring. 3. Go Outside When It’s Cool There’s a reason so many cultures incorporate a siesta, or afternoon nap, into their schedule. Unless you’re obligated to work outside in the heat of the day, stay indoors when it’s very hot. The hottest part of the day is between 12:00 to 4:00 p.m. Walk the dog, do your gardening or mow the lawn in the morning or evening. Stick to shaded areas if you must go outside while the sun is overhead. 4. Take Breaks If you work outside in the heat, take frequent breaks indoors or in the shade. During your breaks, you can sip water, splash cool water on yourself or lie down for a few minutes to rest. Try to take these rest periods frequently, even before you think you need one. It’s better to pause for a few minutes than to overexert yourself. 5. Keep the Car AC Running If you need to drive somewhere, keep the air conditioner running in the vehicle. This is especially important for people with young children or pets, since caregivers sometimes leave them in a hot car while running errands. This practice is dangerous. Even a quick trip inside can be deadly for kids or animals left in a hot car, so always leave the air conditioner on. Or, better yet, bring everyone inside when running errands. 6. Wear Cool Clothing Another one of the important health tips during hot weather is to wear the proper clothing. Wear a hat or bandana, sunglasses and sunblock outside. Choose a shirt with long, thin, loose sleeves and wear pants made of breathable fabric to protect your skin from UV exposure. You can even wear sun gloves to shield your hands. Since sunblock wears off your hands quickly as you wash them, do yard work or go fishing, for example, a lightweight pair of gloves keeps them from getting sunburned. Have you heard of cooling vests? You can wear them under or over your clothes, depending on which type of vest you get, to keep you feeling cool throughout the day. They operate via evaporative cooling, cold gel packs or water circulation, and they’re an excellent idea for anyone who has to work in hot conditions. There are also cooling bandanas and hats which you activate by soaking in water. Consider buying some specialized clothing like this if you frequently go out in the heat. 7. Watch for Signs of Illness Heat exhaustion and heat stroke are both caused by exposure to high temperatures, especially if you’re dehydrated or performing strenuous physical activities. They can happen to anyone, but children, pregnant women and older adults are especially prone to heat-related illness. Heat exhaustion is less severe than heat stroke, but it still requires prompt attention. Symptoms include heavy sweating, a headache, nausea, dizziness, thirst, irritability, weakness, urinating less than expected and having dark urine. You can usually treat this yourself, but call for help if you need it. If you start feeling sick, don’t try to push through it. To treat heat exhaustion, get to shade and cool off immediately by sipping water. Drink slowly so you don’t throw up. Pour water on yourself. Remove any excess clothing like socks or a jacket. If you’re at home, take a cold bath to rapidly cool your body down. If untreated, heat exhaustion may lead to heat stroke. This is a medical emergency, and you should call for an ambulance as soon as possible. Symptoms include hot, dry skin that may be red all over, fainting, sometimes profuse sweating, confusion, coma, high fever, seizures, rapid heartbeat and a staggering gait. While waiting for emergency services to arrive, begin treating heat stroke the same as you would treat heat exhaustion: get into a cold bath and start sipping water. Hot Weather Health Tips It’s good to remember these health tips during hot weather, especially if you live in an area that doesn’t get hot very often. Keep an eye on yourself and your loved ones, making sure to drink plenty of water, stay indoors during the hottest part of the day if you can, wear cool clothing and watch for signs of heat-related illness. Even if it’s hot out, you can still safely enjoy your summer.
Have you considered taking a supplement? What was your reasoning, if so? Many people turn to taking vitamins for energy, but which are the best? The right diet will help you perform at your best. Nutrients perform various functions in the human body, from helping you convert the foods you need into fuel to supporting healthy tissue in your heart, brain and other organs. You do best to get most of your nutrients from food, letting supplements fill in the gaps. That said, what are the best vitamins for energy? Here are eight you should know. 1. Vitamin B12 If you ever investigated the best vitamins for energy online in the past, you undoubtedly saw B-12 on the list. This stuff has a stellar reputation for increasing your pep, but does it work? Some physicians claim it benefits those with deficiencies the most. However, it’s not like you run around with a blood test capable of analyzing your blood nutrient count at any given time. Most teens and adults get by fine with 2.4 mcg daily, although requirements are higher for teens and pregnant women. Most Americans consume enough, thanks to a diet heavy in eggs, meat and dairy products. However, two subsets of the population have to take extra measures to get sufficient vitamin B12. Those with pernicious anemia: Some people lack intrinsic factor in their intestines, making it difficult to absorb enough B12. Vegans: Since B12 predominates in foods of animal origin, it’s quite common for this population to become deficient. Are there any plant-based sources of vitamin B12? It’s tricky and depends on how strictly you adhere to the definition of veganism. Fortunately, two types of seaweed, purple laver and nori, contain sufficient amounts of this nutrient if you can stomach the flavor enough to eat it daily. Nutritional yeast is the go-to for many vegans. This stuff has synthetic B12 added for this purpose. Additionally, some green tea grown in a fish meal substrate absorb B12 through the soil. However, vegans who espouse the lifestyle out of animal welfare concerns may find this growth medium objectionable. 2. Vitamins C and Zinc You might not think of these two nutrients as energy producers, but how peppy did you feel the last time you got sick? Your answer is probably, “not very.” Both vitamin C and zinc can shorten a cold’s duration, but there’s a catch — you have to have ample amounts in your system when symptoms first appear. They won’t prevent you from getting sick, but they will help you feel better faster. Your solution? Keep up with your morning OJ and add some red pepper strips to your lunchtime salad or wrap — each one has three times the vitamin C of an orange. 3. Niacin (B3) You might notice that the rest of the best vitamins for energy on this list all fall into the B family. That’s because these nutrients play vital roles in helping you convert what you eat into energy or ATP at the cellular level. Niacin is one you commonly find in over-the-counter supplements for this purpose. You’ll also find it in certain energy drinks. Have you ever noticed an uncomfortable warmth and red flush after consuming such a beverage? If so, what you’re probably experiencing is a niacin flush. While this condition is harmless and should abate in a few minutes to an hour, excessive supplement doses can harm organs like your liver. Therefore, please take the time to read labels and avoid overdosing on certain nutrients. You won’t gain more energy, and you could cause permanent damage. 4. Folate (B9) If you’ve ever been pregnant, you know how important folate is to your unborn child’s development. This nutrient is crucial to neural tube development to prevent cognitive disabilities in your baby. This nutrient predominates in dark, leafy greens, legumes and nuts. Like all B vitamins, it plays a crucial role in overall neurological functioning. Symptoms of deficiency in adults include: Extreme fatigue Pins and needles sensations, especially in your extremities Muscle weakness A sore red tongue and mouth ulcers Disturbed vision Psychological problems like depression 5. Thiamine (B1) Thiamine is another B vitamin involved in neurological health and converting foods into glucose for energy. Deficiency in this nutrient causes a condition called beriberi, which has many of the same symptoms as too little folate. However, you can also develop trouble breathing, thanks to fluid buildup in the lungs. Additionally, people with alcohol use disorder often develop a rare form of thiamine deficiency called Wernicke-Korsakoff syndrome. It’s characterized by dementia-like confusion and uncoordinated movements. While high doses of vitamin B1 can restore motor function, the memory loss is permanent. 6. Riboflavin (B2) You might want to get more riboflavin in your diet if you frequently suffer migraines. According to one government source, taking a supplement reduces migraine days by an average of two attacks per month. It works best in conjunction with other nutrients, so consider a multivitamin supplement. Better yet, work on getting more deep, leafy greens, almonds and lean meats in your diet. 7. Pantothenic Acid (B5) You might recognize this ingredient from your shampoo bottle. Pantothenic acid or vitamin B5 helps keep your hair looking lustrous. When taken internally, vitamin B5 plays a crucial role in breaking down fat for fuel. It appears in high levels in avocado — perhaps why this fruit appears in so many DIY hair care recipes — so throw a bit of guac on that burger to aid digestion. 8. Vitamin B6 Vitamin B6 protects your brain and nervous system and also plays a crucial role in your body’s immune response. It plays a pivotal role in the production of T cells and leukocytes, two types of killer cells that fight infection. One study on intensive care patients showed that intravenous supplements of B6 showed an increase in these vital cells. It might be worth adding a supplement, especially during the cold and flu season. The Best Vitamins for Energy You need a mix of nutrients to stay healthy. The ones listed above may be the best vitamins for energy, but you can’t supplement your way out of an unhealthy diet. Your best approach is to consume a diet rich in whole foods close to their natural forms. You can also supplement with these best vitamins for energy to fill in any gaps and ensure your body functions at its peak.
Muscle strains can interfere with you doing the things you enjoy, so understanding the causes and learning to manage the pain can help you find peace and comfort. In this article, we’ll discuss what’s going on beneath the surface when you strain the front of your neck, as well as ways you can deal with the pain. What Is a Muscle Strain? To understand what muscle strains are, we must first define muscles. A muscle is a band of soft tissue that connects to your bones via tendons. When you want to move a part of your body, your brain signals to the muscles that it’s time to activate and move the corresponding bones. Muscles move quickly and are fairly flexible. However, moving too hard, too fast or in the wrong direction will injure your muscle or tendon. A strain, characterized by tightness and pain, is a minor injury to your muscle or tendon. However, while the injury is minor, it can still be painful and limit your mobility. How Do Muscle Strains in the Front of the Neck Occur? A neck strain can occur from the overuse of its muscles or rapid motion. Common causes include: Looking upward or downward for too long: Whether you’re looking down at a book or up at a TV, spending too much time in these positions may strain the muscles in the front of your neck. Sleeping in an uncomfortable position: It’s best to sleep in a way that keeps your spine in its naturally curved position. Tilting your head awkwardly while sleeping may strain your neck muscles. Whiplash: Whiplash occurs from sudden forward and backward motion. You may strain the front of your neck during a car accident, rollercoaster ride, contact sports collision or sudden fall. Repetitive motion: Activating the same muscles repeatedly can wear them out and cause a strain. Even the movement from frequent coughing or sneezing can cause a minor strain. Injuries elsewhere in your body: Your neck’s muscles assist motion throughout your body. As a result, an injury to your shoulders, back or jaw could cause pain to radiate to your neck. Should You See a Doctor for a Neck Strain? In most cases, the muscles in the front of your neck will heal on their own after a strain. You can manage your pain symptoms by applying ice and heat or taking over-the-counter medications. Consider visiting a doctor if your neck pain is severe or persists for more than a couple of weeks. Of course, you should always see a doctor if you are in a traumatic accident that strains your neck. Exercises That Alleviate Pain When You Strain the Front of Your Neck After the initial inflammation and pain of your muscle strain subside, you can alleviate the discomfort in the front of your neck by practicing a few exercises, including: Passive neck stretch: Lie down and support your neck with a rolled-up towel. Then, tilt your head back to gently stretch the front of your neck for a few seconds. Standing neck stretch: Stand up straight and, holding a small weight in your right hand, tilt your head to the left and hold this position for a few seconds. Switch the weight to your left hand to repeat this motion on the right side. Anterior neck stretch: Overlap your hands on the front of your chest and, with your shoulders relaxed, tilt your head backward until you feel a stretch in your neck. Hold this position for 20 seconds. Then, with your neck still extended, tilt to each side for the same duration. For each position, move your head around until you feel a stretch that addresses the area that hurts. Now that you understand what causes pain in the front of your neck and how to avoid or mitigate it, hopefully, you can resolve your discomfort in the future and prevent strains before they occur.
As you age, you may feel like your options to exercise are limited. Physical activity might not feel as fun as it used to when you were younger and had endless possibilities or sports and activities to be involved in. Even if you enjoy going to the gym, you may want to find other ways to get your heart pumping. Although you may not be a star athlete anymore, that doesn’t mean you can’t get involved with adult sports and activities. Here are fun sports to play as an adult. Ultimate Frisbee Frisbee is a great way to get in touch with your inner child. Play is also essential when you are an adult. When adults engage in play, it relieves stress, improves brain function and stimulates the mind and body. You might think that frisbee isn’t a sport, but thousands of people compete in recreational, competitive leagues. If this is your first time playing it, it is a great way to work on teamwork and making friends. It gives you a reason to get outside and burn calories in a new way than you have before. Volleyball Starting something new might feel intimidating, so getting a friend or partner to do it with you might make it easier. Volleyball is perfect for you and your friends to get into and build teamwork. Some recreational leagues have tournaments that can be indoor or outdoor. For competitive people, this is an excellent form of exercise while allowing you to spend quality time with spouses and friends. You will surely get an amazing workout with all the jumping and setting. Swimming If you have injuries or joint problems, swimming is an excellent option. The water supports between 50% and 75% of your body weight, so you can move more freely without worrying about pain. Even low-impact exercise like walking can hurt, so this is a great alternative. Swimming is a sport that doesn’t require others to participate to have fun. You can do this sport on your own time alone or with other people. It can be a nice switch up from your usual routine. Softball/Baseball Softball and baseball leagues are a lot of fun to get involved with in the summer. It gets you outside to enjoy the fresh air and sunshine with the perfect balance of physical activity. Sometimes there is a lot of standing around, but that is better than sitting on the couch. Other times you will be chasing down balls and running to each base which requires quick energy to be released. You will be able to enjoy the thrill of hitting the bag with a bat and scoring points for your team. Tennis Tennis is so engaging that you won’t even realize you are breaking a sweat. You will be so focused on hitting the fastball going back and forth between you and a friend that you won’t even realize the time is passing. If you’re busy, tennis is a great sport since you can get in a good session quickly. All you need is to find a friend to play with you. Try Something New No matter what sport you decide to play, make sure it is something you enjoy. Don’t be afraid to try something new and meet new people. Playing fun sports is a great way to get activity while enjoying yourself.
If you have a burning in your throat, you could be experiencing acid reflux. While uncomfortable, these symptoms are easy to treat and prevent. What Is Acid Reflux? Acid reflux, also known as gastroesophageal reflux (GER) is stomach acid rising into your esophagus, the tube that connects your throat to your stomach. At the end of your esophagus is a muscular valve called the lower esophageal sphincter (LES) which usually prevents acid from rising, but due to various factors, it may malfunction. The lining of the esophagus isn’t used to harsh stomach acid. It can become inflamed and irritated, causing a burning sensation within the chest and a sour or bitter taste in the mouth. How to Treat Burning in Your Throat To combat heartburn and other symptoms, you will first want to identify the causes. Certain personal factors can increase GER, such as being overweight or pregnant. In both cases, the stomach experiences added pressure that causes stomach acid to rise. Sometimes stomach acid increases due to triggers like: Overeating Eating too quickly Spicy, acidic and fried foods Smoking Meals high in fats and oils Reflux can also occur when the LES is relaxed and doesn’t close properly. Consuming chocolate or alcohol can cause the LES to relax. What Settles Acid Reflux in the Throat? When you understand the causes of your acid reflux, you can find remedies, medication and lifestyle changes that will relieve you. Home Remedies When you want to get rid of acid reflux in your throat fast, one of these remedies might help. They work differently for each person, so be aware of your body and what works best for you. Try to alleviate heartburn by: Chewing sugar-free gum: Chewing gum can increase saliva production, helping neutralize stomach acid. Munching on alkaline fruits and veggies: Certain foods, like bananas and cauliflower, have properties that enable them to fight off reflux symptoms. Eating watery foods: Celery, cucumbers, broth-based soups, teas and more can all work to decrease the acidity in your stomach. Drinking low-fat milk: Low-fat, nonfat and plant-based milk can temporarily relieve burning sensations. Consuming ginger: Ginger reduces inflammation, calming your throat and stomach. Medication Several over-the-counter (OTC) medications can quickly relieve heartburn and other reflux symptoms. A few you could try include: Tums Rolaids Omeprazole Cimetidine Famotidine Lifestyle Changes Altering your habits can help you prevent reflux in the future. A few changes you could consider include: Achieving a healthy weight Practicing portion control Eating slowly Staying upright after eating Changing your diet to avoid trigger foods and beverages Wearing loose clothing Quitting smoking Elevating the upper body while sleeping How Long Does Acid Reflux Throat Burn Last? Acid reflux symptoms can last anywhere from a few minutes to several hours. Since a food trigger often causes heartburn, the discomfort will usually pass once the food has been digested. When to See a Doctor for Acid Reflux Acid reflux is a common experience for many adults, but if you have heartburn or other symptoms more than twice a week, you may want to speak with your doctor. You’ll also want to contact your doctor if your symptoms are accompanied by: Chest pain Persistent vomiting Appetite loss Problems while swallowing Bloody stool Unexplained weight loss
Your smile connects you with other people, telling them, “It’s okay to approach — I’m friendly.” If you hide your emotions because you’re embarrassed about your teeth, who knows what opportunities you will miss meeting fabulous individuals who can influence your life? You need dental hygiene tips that give you a winning smile. Avoiding loneliness isn’t the only reason to keep your pearlies polished. Researchers have found links between oral hygiene and several severe diseases that can shorten your life and reduce its overall quality. What should you do to have a brighter smile and better overall health? Here are eight dental health tips for a sparkling smile. 1. Get Into a Dental Hygiene Routine Hopefully, your childhood caregivers instilled the importance of brushing once in the morning and again at night. However, if they skipped the instruction, it’s up to you to get into the habit. Getting into a regular hygiene routine is the number one dental health tip — once it becomes an ingrained part of your lifestyle, you’re less likely to skip. Should you brush after meals? It might be better to wait, especially if you ate something acidic. Doing so could damage your enamel — give it at least 30 minutes to remineralize before scrubbing. 2. Brush Before Bed — No Excuses If you have to skimp on oral hygiene because of an insane schedule, carve these words in stone: brush before bed. Why? Your saliva helps wash away acid and bacteria from your teeth before they can cause damage. However, your production slows down drastically during sleep, drool spots on your pillow or not, meaning anything left behind has free reign to damage your smile while you slumber. 3. Find a Floss That You Love Even though you should floss once a day, less than half of Americans do. What’s behind the low numbers? Many people find the process painful, and those with mobility challenges like arthritis find the thread hard to manipulate. How can you make this dental health tip less of a hassle to follow? Find a floss you love. Pick-style flossers can be easier for those with mobility challenges. Want something even more comfortable? Try a water flosser. 4. Enjoy Some Crunch With Every Meal What’s for dessert? One of your best choices might be an apple. Why? The crunchy texture and high fiber content act like a miniature scrubber to polish your pearlies while you eat. Try to include a bit of crunch with every meal. Munching on celery, carrots and cauliflower is another way to reward your teeth while enjoying a healthy snack. 5. Keep Well Hydrated Have you ever been so dry you couldn’t even spit? If so, you can probably guess why staying hydrated is one of your most critical dental health tips. You need plenty of water to make saliva. The moister your mouth remains, the harder it is for bacteria to flourish on surfaces long enough to create cavities. Carry a reusable water bottle with you and use an app to set reminders if you tend to go long hours without sipping. 6. Chew Sugarless Gum Advertisements aren’t always misleading. Although it’s good to remain skeptical while watching TV, chewing sugarless gum after meals increases salivary flow to rinse food particles and bacteria from your teeth. According to the American Dental Association, it may reduce cavity risk. However, stick to a single stick, especially if you have a sensitive stomach. Some people experience gastrointestinal upset if they swallow too much xylitol, a popular sweetener in such products. 7. Remember, Your Teeth Are Not Tools You can’t unscrew that cap, so what do you do? Instead of searching for a pair of pliers, you use your molars. Please — refrain from such behavior. Using your teeth as tools can cause chips and breaks, resulting in costly dental work. They can also damage your tooth enamel, making you more prone to cavities. Your enamel protects the sensitive tissue beneath — even tiny cracks can result in searing pain. Why do toothaches hurt so badly? A lot of nerves meet up in the area right below your ear where your neck meets your jaw. Pay attention if you have frequent headaches that only impact one side, especially if you haven’t had access to regular dental care. Infections can spread and lead to problems like migraines. 8. Get Thee to the Dentist Of all the dental health tips, many Americans find this one the most difficult to follow. It isn’t fear that keeps many from attending their annual cleaning — it’s finances. The nation that boasts the most wealth also has more people than comparable countries unable to afford the dentist. For whatever reasons, insurers consider teeth luxury bones, despite the expensive health conditions resulting from poor oral hygiene. It’s a shame, as paying for preventative cleaning is far more cost-effective than the price of managing Alzheimer’s or heart disease. What if you don’t have the money? It’s a real problem facing many, but you could find relief through one of these alternatives: Dental schools: You can often find treatment at a fraction of the cost as future dentists learn under the close supervision of their instructors. Low-cost dental clinics: Although these often fill up fast, often requiring a day off of work, some dentist offices run occasional free care clinics as community service. Look abroad: Those close to the southern border with a passport can find state-of-the-art care for a fraction of the price in Mexico. Talk to someone who has previously used this method for a referral to a qualified practitioner. Dental Health Tips for a Sparkling Smile Are you embarrassed by your smile? Without the right dental health tips, you could miss valuable opportunities to meet new people. Worse, you could be risking your health.
In the bodybuilding community, it is almost more rare to meet someone who is a natural bodybuilder over someone who uses enhancement drugs like anabolic steroids. Many people look up to classic icons like Arnold Schwarzenegger but it is impossible to reach that level without steroids or growth hormones. Steroids are known to mess with your health. Becoming a bodybuilder should be the journey of becoming the best and healthiest version of yourself. Natural bodybuilding will take more work but will be worth it in the long run. Here is how to start natural bodybuilding. What is Natural Bodybuilding? Natural bodybuilding is bodybuilding without using anabolic steroids, hormones, testosterone or any drugs banned in natural bodybuilding competitions. If you want to compete in a show, the goal is to get as lean as possible while keeping as much muscle as possible. Typically you will follow nutrition guidelines that aim to cut down on fat and preserve muscle while following a strict training program. You require a certain mindset to be a natural bodybuilder since it can be easy to get discouraged watching unnatural people grow quicker than you. Natural bodybuilding requires you to work in sync with your body to improve it and keep it running longer, even if it doesn’t win the race. Your body needs time to adjust and improve while keeping your organs intact, which is where unnatural bodybuilders tend to lack. Develop a Training Routine Everyone is different but it comes down to how hard and often you train a week. This doesn’t mean you should overdo it with intense and long workouts every day or you will get hurt. Rest and recovery are when your muscles repair and grow. You will want to focus on the two main concepts of progressive overload and compound movements. Progressive Overload The best way to build muscle is to increase the stress put on them and shock the body into building muscle. The progressive tension can be performed in a couple of ways. Increase weight. Each time you perform a set, you increase the weight little by little. You will want to add small amounts so it is enough to increase strength without hurting yourself. Decrease rest time. If you typically wait anywhere from one to three minutes between sets, you can start waiting forty seconds to a minute instead. You may need to decrease weight slightly, but that doesn’t mean it is ineffective since you will stress your muscles faster. Increase the number of reps. Each time you start a set, you can go for one or two more reps than the last time. Remember to leave a rep or two in your sets to increase on the next. Compound Movements Compounding movements are your friend if you are trying to focus on getting stronger. The reason they are great is because they require movements with multiple joints. This can be squats, rows, deadlifts, bench presses and shoulder presses. When you train compound movements progressively, it hits multiple muscle groups, making them stronger. Structure these movements at the beginning of your workout routine since they require the most energy over other movements. Start Your Bodybuilding Journey Your natural bodybuilding journey will pay off with the proper training and nutrition. It is best to stay consistent and remember the big picture behind being a natural bodybuilder. Your body will thank you for doing things at its own pace.