Tag: Health and Fitness

Is There a Wrong Way To Take a Bath?

While it doesn’t seem like there could be any wrong way to take a bath, Stacy Chimento, MD, a board-certified dermatologist of Riverchase Dermatology in Miami, says there are a few mistakes you should be cautious to avoid. “There are some basics when it comes to taking a bath that people should know to make sure they aren’t damaging their skin without meaning to,” she says.

The good news is as long as you avoid these mistakes, you’ll come out of that water feeling better than ever.

The wrong way to take a bath

1. The water is too hot

That super-hot bath water feels relaxing, but it’s not doing your skin any good. “Hot water can be abrasive, stripping the skin of its natural oils, which leaves it dehydrated and dull-looking,” says Dr. Chimento. “If you get the water on your face as well, this can cause acne flare-ups, breakouts, and skin irritation.”

Dr. Chimento says the ideal temperature for a bath is between 100°F to 110°F, which is warm but not uncomfortably hot. “If the water is too hot, the outer layer begins to break down, allowing the entry of bacteria and toxins and drawing out moisture,” she says.

2. You’re soaking for too long

If you’re taking hour-long baths, you might want to cut down you time… a lot. “When taking a bath, you should try to limit it to 15 minutes,” Dr. Chimento says. “Anything longer than that will begin to strip the skin of its natural oils, leading to inflammation and irritation.” Basically, when it starts to get cold, get out.

3. You’re shaving before a bath

It might not seem like there’s any harm in shaving before a bath, but it could be setting your skin up for disaster. “Shaving opens your pores and sometimes create little nicks in the skin. If you take a bath directly after, you’re allowing germs and bacteria to reach those places, too, which you don’t want,” Dr. Chimento says. Save shaving for the shower instead.

4. You’re using essential oils

Yes, essential oils make your bath smell amazing. Unfortunately, your skin might not appreciate the soothing scents. “Essential oils should never be mixed with water, as they won’t dilute,” Dr. Chimento says. “While essential oils are rich in antioxidants and antibacterial ingredients beneficial for the skin, most of them include fragrance ingredients that can significantly irritate the skin.”

Instead, she recommends mixing a few drops of an essential oil—like lavender ($10) or eucalyptus with aloe—into a cup of oatmeal, then tossing it into your warm bath. That way, you’ll reap the benefits without potentially hurting your skin.

5. You’re not moisturizing afterward

Since baths can dry out your skin, moisturizing afterward is a must. “Immediately following your bath, moisturize your skin while it’s still slightly damp to seal in moisture,” Dr. Chimento says. “You can do this with any lotion or body oil.”

Article by Tehrene Firman for Well+Good.com©

Photo Credit: © Photo: Stocksy/Milles Studio  

Exercise Safely with Arthritis

Routines can help manage arthritis symptoms

 

If you have arthritis, pain may make it tough to work out. But skipping it isn’t a good idea. Regular exercise is a proven way to decrease anxiety, reduce stress, increase mobility, and improve quality of life. Physical activity keeps your muscles strong and can increase the range of motion in your affected joints. Not exercising regularly can make your muscles weak and can add to the pain and stiffness of arthritis.

What exercise routine is best for you?

The key to exercising with arthritis is to find the right physical activity for you. Some arthritis-friendly exercises include:

  • Walking is easy on joints and improves circulation. Taking regular walks on smooth, even surfaces can help ward off heart disease, lower your blood pressure, and strengthen your heart.
  • Yoga can relieve stiffness and help improve your joints’ range of motion. Always ensure you stretch gently and within your comfort zone to prevent injury.
  • Water exercises can help relieve pressure on your affected joints. The buoyancy of the water takes pressure off your joints while still providing some resistance to help strengthen your muscles.

Respect your pain

A physical therapist may be able to show you gentle exercises that will help increase your range of motion. Physical therapists who are trained in pain management can teach you about the physiology of pain and how to move better with less consequence. Be sure to pace yourself as you start your exercise routine. If you notice pain, take a break. Mild muscle soreness after a workout is normal, but sharp pain during or immediately after should signal you to pause and rest. To protect your joints, you may want to apply heat to relax your muscles before you work out. Then apply ice after to reduce any swelling around your affected joints.

Track your progress

Keeping a record of your workouts can help you monitor your progress. You can also share this information with your physical therapist to help you decide what exercises are best for you.

myhealth.va.gov

8 Yoga Poses to Reduce Inflammation and Boost Immunity

As if it isn’t bad enough that every other person you know is catching a bug, adding stress to the mix can make you even more susceptible to getting sick. Stress can actually weaken your immune system and increase chronic inflammation. 

Fortunately, yoga can help keep your immune system in tip-top shape. A review of 15 studies showed that yoga can boost immunity by both reducing stress and decreasing inflammation in the body. Yoga can also be beneficial to those who are already sick by reducing inflammatory markers in the body. 
Keeping a regular yoga practice is essential to maintaining consistent immune-boosting effects. Practice these yoga poses daily. To get started, grab a yoga mat and a bolster or a long pillow.

 

 

blog.paleohacks.com

30 Worst Mistakes Women Make When Losing Weight

lose weight

You’ve been crushing it at your bootcamp class, bringing homemade healthy lunches to work, and you practically cry coconut water. And yet the scale doesn’t seem to be in any hurry to inch its way down, and your abs refuse to unearth themselves. In fact, did those leggings shrink or are they tighter this month than last? But fear not, we’re about to school you in sneaky—and very common!—flubs that could be adding on the chub and holding back your future six-pack abs.

https://www.msn.com/en-us/health/weightloss/30-worst-mistakes-women-make-when-losing-weight/ss-BBOOsEM?ocid=spartandhp#image=1

Just when you thought…Pt 2

 

This looks good enough to serve at home.  j/k.   BEWARE:

7 scary things that can happen to your body if you eat too much processed food

Ok, let’s read the bad news.

Eating processed foods containing high-fructose corn syrup, nitrates, artificial sweeteners, MSG, food coloring, and other ingredients can take a toll on your health.  These ingredients are hiding in many of your favorite foods including breakfast cereals, takeout meals, soda, and deli meats.  Eating too much processed food is linked to obesity, digestive issues, and sleep disturbances.

Like most things in life, eating processed foods in limited amounts is OK, especially if the food has been minimally processed. It’s when you find yourself eating too many foods filled with sugar, salt, and questionable ingredients that things can take a turn for the worse. That’s why INSIDER asked the experts to give their input on the scary things that can happen to your body if you eat too much processed, junk food.

Digestive issues can be a result of excess junk foods

It’s no secret that what goes in must come out. And when the foods you’re putting in your body are processed, there’s a good chance you’ll experience some digestive issues. Dr. Farshad Fani Marvasti, MPH, director of public health, prevention & health promotion at the University of Arizona College of Medicine, told INSIDER that any processed foods – which according to the USDA comprise over 60% of the standard American diet – can cause digestive problems.

These foods have various chemicals and additives in them that are very difficult for our bodies to digest and process,” he explained. Plus, the additives are toxic to our microbiome (the good bacteria in our bodies). Marvasti said a good way to know the difference between a real food or processed food is to see the list of ingredients.

“If you don’t recognize the ingredients, it’s unlikely to be a ‘real’ food and you may have digestion issues and other related health issues,” he added.

Eating too much sugar and simple carbohydrates can cause fatigue and brain fog. The energy crash and resulting brain fog that happen from too much processed food is something most of us are all too familiar with.

Low blood sugar can happen when you eat a lot of simple carbohydrates

When you eat a lot of simple carbohydrates, your blood sugar initially increases.

You might experience less discipline when it comes to eating

“Processed foods are hyper pleasurable,” meaning every time we eat, we get a positive reward response. “This helps motivate us to eat in order to survive.”

Insulin resistance is a possibility if you eat too much sugar

Registered dietitian Linzi Cruz, LDN, CLT, told INSIDER that when we consume processed foods with high fructose corn syrup, we force the liver to output more sugar, raising blood glucose levels and contributing to increased insulin production to counteract this cascade of events. Over time, Cruz said too much correctional insulin around the cells could cause them to become insulin resistant, leading to pre-diabetes and obesity.

Processed foods can lead to an increase in anxiety and other mood disorders

When anxiety strikes, it’s not uncommon to reach for sugar-packed snacks and other processed foods. Unfortunately, the more you eat, the worse your anxiety gets. Which makes you wonder if an increase in processed foods can trigger anxiety and other mood disorders.

Eating too many processed foods can affect your sleeping patterns

A good way to throw your circadian rhythm off balance is by eating processed foods before bed. “An imbalance of too many processed carbs and too little proteins and healthy fats can send your adrenaline into a frenzy,” explained Cruz. Eating sweets at night can cause a surge of adrenaline, which Cruz said prevents the natural pattern of serotonin and often impacts sleeping patterns.

 

Was that seven?  I lost track.  Still haven’t had my coffee.  Anyway, just remember, everything in moderation.  Really!

Source:  businessinsider.com©

10 Cleaning Mistakes That Are Actually Making Your Home Dirtier

BBRZpLm

OK, I know I’m not mister clean around the house, but I do try to maintain some semblance of cleanliness.  However, when I read these 10 cleaning tips, I knew I had to share them with you as  I was basically clueless with some.  So I deviate slightly from my blog goal, but I think you’ll understand that I thought it important enough to share.

After reading the tips, I can’t imagine what’s growing om my cutting board.  Yech !

https://www.msn.com/en-us/lifestyle/cleaning-and-organizing/10-cleaning-mistakes-that-are-actually-making-your-home-dirtier/ss-BBSYfRW?ocid=spartanntp

Want a Loved One to Quit Smoking? Science Says to Do This

BBNZmXd[1]

 

According to science, the best way to help a loved one quit smoking is to offer consistent, positive support, identify and help them avoid triggers, encourage them to use nicotine replacement therapies or medication if needed, and celebrate their successes without judging setbacks; essentially, be a supportive presence throughout their quit attempt, focusing on encouragement and distraction techniques when cravings arise. 

Key points to remember:

  • Be positive and understanding:Avoid nagging or criticizing, instead, focus on the benefits of quitting and acknowledge their efforts. 
  • Help identify triggers:Recognize situations or emotions that make them want to smoke and find ways to manage them, like taking a walk when feeling stressed. 
  • Distraction tactics:Suggest activities to replace smoking during cravings, like chewing gum, drinking water, or calling a friend. 
  • Consider medication:Encourage them to talk to a doctor about prescription medications like Chantix or nicotine patches to aid in quitting. 
  • Celebrate milestones:Acknowledge and celebrate their progress, even small achievements, to keep them motivated. 

Ten ways to stay healthier this winter

                 

Wondering how to avoid sore throats, cold, flu and that sluggish feeling you get from being indoors too long? Marcin Jungiewicz, D.O., a family medicine physician at NCH, calls out some basics that just may boost your health this season.

#1: Get a checkup

Don’t wait until you’re sick to see a primary care physician. I think the annual checkup is important for everybody, regardless of age. We take our cars in for routine maintenance so that we can detect any problems. In the same way, we can identify things in an annual checkup like wheezing, abnormal heart rhythm, anemia, high sodium levels and low vitamin D levels, the latter of which is a common deficiency in this geographic area. Occasionally, we’ll do a urinalysis if patients are symptomatic and we can diagnose prediabetes or diabetes with a wellness exam.

#2: Avoid sugar

Sugar affects the immune system. If you cannot process sugar efficiently or effectively, it leads to prediabetes and spirals off to become diabetes. It is by definition a compromised state, so that makes you prone to developing infections. We see candida and other infections in diabetics.

#3: Exercise

People should exercise minimally 30 minutes at least three to five days per week because it has far-reaching health benefits. In winter it applies even more because people frequently complain of fatigue during the cold months. Since exercise is a natural energy boost and it elevates the mood, stay mobile no matter what your activity level is.

#4: Quit smoking

Smoking is bad for you no matter the circumstances, and second-hand smoke contributes to lung cancers down the road. Children of parents who smoke, even if they smoke outside, have higher incidences of upper respiratory infections and asthma. People do go through several attempts to quit and relapses are common, but patients shouldn’t be discouraged. Keep trying to quit because it’s one of the single, most effective ways of extending your life.

#5: Check vitamin D levels

There have been studies that show taking a regular multivitamin is not necessarily going to translate into major health benefits. Foods are usually fortified with the vitamins we need, including some with vitamin D. However, in our geographical area, we don’t have enough exposure to ultraviolet rays so we frequently develop vitamin D deficiencies.

Vitamin D is important for your metabolism. It elevates your mood and immune system. Get your vitamin D level checked. If the level is low enough, you can take 50,000 units once a week for three months, then get rechecked and stay on a maintenance dose.

#6: Get a flu shot

We follow the CDC guidelines pertaining to flu shots, based on science. The CDC recommends everyone – from the age of 6 months and up – get a flu shot. Almost everybody should get one, except patients with a severe allergy to the components of the vaccine, which is extremely uncommon. The majority of patients should be vaccinated. Remember, you’re not only protecting yourself, but you’re also protecting everyone else.

#7: Wash your hands

Handwashing is one of the simplest ways of preventing the spread of disease. You should wash your hands frequently, especially if you have contact with a person who is infected. If your hands are visibly soiled, we don’t recommend hand sanitizer. Use warm water and soap. They should be washed for about two minutes; imagine yourself singing the “Happy Birthday” song.

Hand sanitizer is a good short cut, but not all germs are killed.

#8: Stay hydrated

Hydration is very important. The human body is composed mainly of water, and we need it for metabolism and normal functions of the body. A lack of water can cause you to become dehydrated and fatigued, and your skin may lose its normal appearance. Typically, a healthy average person should drink between six to eight glasses of water every day. Certain patients, like those with congestive heart failure or peripheral edema, should follow the guidelines from their cardiologist.

#9: Get enough sleep

There are different sleep guidelines for different age brackets. Preschoolers ages 3 to 5 should sleep between 10 to 13 hours; 6- to 13-year-olds should sleep 9 to 11 hours; 14- to 17-year-olds should sleep 8 to 10 hours; and adults 18 and older should get 7 to 9 hours. Eight hours is a safe bet for adults. Getting less sleep may compromise your immune system. It affects the way you respond to external stimuli, process information and respond when driving.

#10: Eat a healthy diet

We eat too much processed foods and meats, so I recommend focusing on fruits and vegetables. They contain vitamins and fiber, which are lacking in a lot of people’s diet. I would focus on seven or eight servings or a combination of both per day. You can mix them up in any way, shape or form.

Source:  nch©