They say our smiles are what makes us different. But how can you have a confident smile when your ashamed of what people might say about your teeth. Apart from the fact that regularly brushing your teeth is essential for your health, it is also important in making sure you don’t have a low self-esteem. There are so many reasons as to why you should make sure to brush your teeth at least twice a day. However, we’ve listed out 4 of the most important reasons and here they are:

1. Regular brushing reduces the chances of heart diseases

This might come as a surprise, but brushing your teeth regularly greatly reduces your risk of having heart diseases. Researchers looked into the link between gum disease and atherosclerosis and they found brushing helps reduce bacteria in the mouth that can cause hardening of the arteries. Those who brush twice a day could lower their risk of heart attacks and strokes

2. Helps to prevent gum disease

Gum disease is a major indicator of heart disease and the number one cause of tooth loss in adults. Gingivitis which is the inflammation of the gums and the first stage of gum disease is caused by the plaque build-up around your teeth, leading to swollen gums and teeth that bleed when you brush them. Plaque is an accumulation of food and bacteria, which appears in everyone’s mouth and it needs to be cleaned off regularly to keep your mouth healthy.

3. Freshen breath

We all know how embarrassing it can be when someone has to stay away from you, just because of the odor they perceive coming out of your mouth. Good oral hygiene is the best way to prevent persistent bad breath. Your mouth would generate a repelling smell if you don’t clean it regularly. Getting your mouth clean is a great way to keep your mouth healthy and odor-free. Be sure to brush your tongue as well.

4. Saves money and time

Regular brushing of the teeth is healthy and when you do it the right way, you would not have to see your dentist often. Save time and money today by taking care of your teeth yourself.

Conclusion

These are just some of the important reasons why you need to take your mouth hygiene more seriously. Brushing twice a day reduces your risk of encountering illnesses like heart diseases and stroke and also builds your confidence by giving you a fresh breath.

Living a healthy lifestyle is one of the many challenges our generation is facing today, with the countless technological developments making us lazier, the mouth-watering, calorie-dense, easily available fast foods and junk foods we consume instead of properly cooked meals which contain the daily essential nutrients.

These bad habits are only decreasing our life-span and the quality of our lives, believe it or not. For a healthier lifestyle, I suggest you adopt the seven habits below and reap the benefits of a higher quality of life.

1. Be hygienic

Cleanliness is a vital component of a healthy lifestyle. A lot of illnesses are actually caused by bacterial infections, and incorporating habits like washing your hands regularly, taking baths at least twice a day, maintaining a clean environment etc, go a long way in forming a healthy lifestyle.

2. Drink at-least eight glasses of water a day

“Don’t Medicate, Hydrate!” Not only does it give you an overall better appearance (brighter eyes, shinier hair, fresher skin etc), regular and adequate consumption of water also boosts brain function, improves memory and aids in weight-loss by revving up your metabolism. It also flushes out toxins in the body and helps eliminate depression.

3. Eat a balanced diet

Cut down on the fast foods and junk food, and aim to consume a balanced diet in order to meet the requirement of daily essential nutrient consumption necessary for a healthy living. Dairy products, whole grains, protein, fruits and veggies as well as fat should are dietary necessities for healthy living.

Healthier eating habits will help you develop better functioning organs and heart, more brain power and a stronger immune system.

4. Get enough sleep

You know how people who have little sleep are always so moody, broody and gloomy? Well that’s because there is a strong correlation between sleep and the emotional, mental and physical state of an individual. Thus, lack of sleep leads to depression, overeating, weakened brain power and memory problems, anxiety, being more susceptible to infections and minor illnesses as a result of a weakened immune system and many more health problems.
Doctors recommend atleast 7-9 hours of sleep everyday for a healthy lifestyle and meeting these requirements will definitely ‘healthify’ your life.

5. Physical exercise

This is arguably the fundamental ingredient for a healthy lifestyle. No one can live a properly healthy lifestyle without exercising a minimum of an hour, three days a week. Exercise can take any form and can be effective as long as it gets your muscles working and your heart pumping faster.

It could be dancing, running, playing football, tennis or any other fun physical activity of your choice and if you’re the type that likes a more structured exercise routine, enroll in a gym. If the idea of living a healthier lifestyle is not enough of a motivation-booster, hire a personal trainer.

6. Zone out once in a while

Life can get pretty stressful sometimes and whether we notice it or not, the stress does take a toll on our mental, physical and emotional state thus negatively affecting our health. Medical experts recommend taking a break to just ‘chill out’, do some hobby or just any activity you find enjoyable and relaxing. This can do a lot for your mental health, refreshing and equipping you to better deal with life’s challenges.

7. Reduce your salt and saturated fat intake

Despite what many people on the internet tell you, salt, saturated and trans fats are unhealthy. They increase the risk of high blood pressure and high cholesterol which in turn, increase the risk of heart diseases and strokes. And the bad news is that they are present in a lot of processed and prepared food. To avoid unhealthy eating, cook your own healthy meals.

The journey to healthier living is a long and quite frankly difficult one. You will be faced with many temptations along the way, but as long as you remind yourself of the benefits of healthier living, you will succeed.

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One smart move for dealing with stress is being able to identify the various factors that may be contributing to your stress levels, and unsurprisingly, work has been fingered as one of the prime sources of stress. Perhaps you once thought of your work as being your dream job but now dread getting up in the morning and going to work because you feel so stressed out just thinking about work.

Understanding the ways your job might be stressing you out is something you need to do to help you get back to loving what you do and being as productive as you can be. Read on to see the top four ways your job might be making you feel stressed out:

1. Fear of being fired

The thought of being laid off from your job is undeniably a significant factor that can greatly increase your stress levels. To get around this, you should have a frank and open talk with your supervisor to see how they view your work performance. Be sure to actually work on improving yourself and following through on any feedback you get, as this will help build your confidence.

A lot of people also suffer form what is known as “impostor syndrome”, where fully qualified individuals think of themselves as being unqualified for jobs and see their colleagues as being superior to themselves. Studies have actually shown that the majority of people who feel this way, are actually well qualified to the work they do. So don’t waste your time and stress your mind and body, by scrutinizing yourself mercilessly. Relax and focus on doing what you love to do.

2. Constant harassment by superiors

Harassment from superiors is a very common work related source of stress. A lot of people feel their hearts skip at the mere sight of their boss simply because they have come to expect to be berated at for any or no reason at all. Just the thought of how embarrassed they make u feel in public might be causing you to stress-out all the time.

If this is the case for you, then you need to either file a complaint with HR, or find somewhere else to work as your boss’s attitude and behavior might be causing you to feel stressed out, with serious implications for your health.

3. High workloads

When you signed up for the job, you probably expected a heavy workload, and perhaps you’re even fine with that; but whether you realize it or not, an excessively heavy workload will put your mind and body under quite a lot of stress. Perform a candid evaluation of your workload and if you think it might be a little unreasonable, then you should have a talk with your boss about making work more manageable for you.

4. Discontent with salary

Studies have shown that vast numbers of employees feel underpaid for the work they do and are  consequently demotivated. Being demotivated at work could be a major contributor to stress and if you are feeling demotivated because of your salary at work, then you will need to either re-negotiate your salary with your boss, find a better paying job, or simply adjust your own salary expectations.

5. Poor physical working environment

Working environment can play a very big role in the amount of stress we feel at work. An unkempt looking office has the potential to distract and unsettle the mind for a lot of people, and a rowdy atmosphere may have a similar effect. Working under such conditions might very well be causing you to feel stressed out.

In conclusion…

Stress could easily have a number of seriously deleterious effects on your health and you should take care to avoid piling on stress, particularly from your job. You can use the tips we’ve shown you here to evaluate your working environment for stress.

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The fact that a certain level of physical activity is a requirement for a healthy lifestyle is common knowledge. It not only helps in controlling weight, combating health conditions and diseases such as high blood pressure, stroke, type 2 diabetes, and certain types of cancer, it also helps by stimulating various brain chemicals that reduce stress, improve moods, boost confidence levels and self-esteem. So here are five simple exercises you can do every day to improve your mental well-being and give you a higher quality of life.

1. Housework

Ever wondered the real reason women live longer than men on average? It’s because they do housework! (Okay, maybe not). Housework requires a lot of focus that occupies the mind and eliminates stress. In addition, it involves a lot of movement that include muscle contraction which promotes calorie burn.

2. Gardening

The therapeutic benefits of gardening are numerous: it quiets the mind, eliminating stress and signs of depression and other symptoms of poor mental well-being. Also, gardening involves movements like weeding, digging and planting, which require strength and stretching and so improves overall blood circulation and increase blood supply to the brain which increases brainpower, among its numerous benefits. So try to incorporate gardening into your daily life’s activities and reap the mental and physical benefits.

3. Walking

This is something that comes naturally to us, humans. Walking increases the concentration of the chemical in the brain that moderates the brain’s response to stress (nor-epinephrine), thus helping you to deal with it better. It also boosts the brain’s happy chemical, endorphin. This hormone triggers happiness and euphoria, thereby lightening mood and improving mental well-being. So put on your walking shoes and get going!

To get the maximum physical and

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As people get older, particularly as they approach their mid-thirties, their bones begin to lose density which is a strong risk factor for the development of hollow brittle bones, a condition known as osteoporosis, which could further lead to individuals having much more easily broken bones. Although this process occurs naturally, you can take some steps to protect your bones and ward off osteoporosis. Read on for details and explanations:

1. Regular Exercise

Regular exercise is one of the factors that contributes to the development of strong bones that stay strong for longer. This is important because as noted earlier, bones begin to deteriorate after people hit their mid-30’s, usually leading to osteoporosis—when bones begin to hollow out. However, people who start exercising form when they are much younger and keep it up for longer, face a much reduced risk of osteoporosis in their later life.

You don’t have to hit the gym to get the exercise you need; there are a number of exercises such as squats, push-ups and sit-ups that could be done at home, and in addition to these, you could take up a sport such as tennis or soccer which are both proven to have immense weight loss benefits. One point to note, though, is that when you work out, only the activated bones will receive any benefits so you should aim for a full body workout as much as possible.

2. Eat lots of Calcium

To be precise, for people aged 19-50, 1000 milligrams of calcium is recommend per day. This is important because if the body does not get the right amount of calcium it needs, it will make up for the deficit by obtaining this calcium from the bones.

Some excellent sources of calcium include milk, cheese, yogurt and dark green vegetables. You could also take supplements if you need to.

3. Vitamin D

Vitamin D on its own doesn’t have much of an effect on bones but it’s primary effect is in enhancing the absorption of calcium, so you should always make sure that you combine your calcium with vitamin D.

Some excellent natural sources of vitamin D are fish such as salmon or tuna and eggs, but an even more natural way to get vitamin D is simply by spending some time in the sun, which stimulates the release of vitamin D in the body.

4. Vitamin K

Although the precise link between vitamin k and bone health is not clear, studies have observed that low levels of vitamin K seem to come with correspondingly with low bone density levels. It won’t hurt to make sure you get the recommended daily allowance of vitamin K, to ensure that your bones are in the best condition. Dark greens such as brussels sprouts, spinach and some types of lettuce, are excellent sources of vitamin K.

Conclusion

You could think of building strong bones today, as an investment in the health of your body in the future. Be sure to get as much calcium, vitamin D and vitamin K as you need, and don’t forget to exercise as much as possible.

A personal fitness trainer might be able to offer you some more guidance to help you achieve your fitness goals, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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The knees are most prone to injuries than any other joint in the body and that’s pretty understandable considering the amount of pressure we put on them on a daily basis. Most people have the misconception that if you’re experiencing knee pain, you shouldn’t exercise, but it’s actually the opposite that’s true. Knee pain is easily relieved by stretching out the muscles surrounding the knee joints, that is, the quadriceps, adductors, abductors, hamstrings etc. This improves range of motion and loosens the stiff joints which is one of the most common causes of knee injuries. Keep reading to know the suitable exercises for knee-related injuries.

1. Calf stretch

Start by holding onto a chair to keep you balance, then bend your right knee and  take your left leg back a few feet and straighten it behind you. Put some pressure on your left heel and hold for at-least 20 seconds then switch to the right leg. Repeat at-least three times daily.

2. Knee Flexion

Sit on a chair and place your right foot on another chair. Slightly raise your right knee, then with just your leg muscles, push the knee gently towards the floor and hold for at-least 5 seconds. Repeat 5 times for each leg.

3. Hamstring stretch

In a standing position, place your right foot in front of you with your toes pointing upwards. With one hand holding the chair for balance, bend your other knee and hip till you feel a stretch in your hamstrings. Hold for at-least five seconds then slowly return to starting position. Repeat five times daily.

4. Heel slide knee extension

Start by lying on your back, with your left foot placed flat on the floor and left knee bent. Now make your legs parallel by sliding the left heel away from your body. Hold for at-least 5 seconds then switch to the other leg. Repeat at-least five times on each leg.

5. Straight leg raises

Start by lying on your back and prop your elbows to support your upper body. Now bending your left knee, keep the foot firmly placed on the floor. Keep the right leg straight and the toes pointed up. Now, tighten your thigh muscles and raise your right leg. Hold for at-least five seconds and switch to the left leg. repeat 5 times for each leg.

If you do these exercises properly and consistently for about a week and see no improvments, then you need to check in with your doctor.

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