Can Negative Thoughts Increase Your Dementia Risk?

The vast majority of Americans have been touched by dementia in one way or another. In fact, the Alzheimer’s Association reports that over 5 million Americans have Alzheimer’s disease — and experts predict that number will almost triple by 2050. Ask any older adult, and he or she will tell you that the fear of developing Alzheimer’s and other forms of dementia is very real.

If you’re like me, you do what you can to reduce your risk of developing these conditions: You eat well, don’t smoke and keep your brain active with everything from podcasts to Sudoku. There’s one area of brain training that you may be overlooking, though, and that’s your attitude about aging itself.

The Link Between Negativity and Dementia

In 1996, a groundbreaking study found that people who viewed aging as a negative thing demonstrated a noticeable decline in the size of their hippocampus, a change that’s very closely linked to Alzheimer’s disease. The study, published in “Psychology and Aging,” followed a group of almost 160 participants for decades, asking them various survey questions and conducting 10 years’ worth of MRIs.

Later studies have found similar results: older adults who report negative attitudes about aging are more likely to have the telltale signs of Alzheimer’s disease in their brains, namely tangles and plaques.

My takeaway from all of this research? We need to change the way we think about growing older, and there’s no time to waste.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


2 Fun Ways To Maintain a Positive Attitude About Aging

Keeping a healthy outlook on life as you grow older is vital to your overall health. Here are two of my favorite ways to boost your spirits about being a senior.

Stay Social

It’s tempting to become more reclusive as you age, especially if you live with chronic health conditions that make mobility more difficult now than it was at age 30 or if you’ve lost a partner to death or divorce.

The thing is, staying part of your community, any community, is great for your mental health. While regular trips out and about are ideal, connecting with friends and acquaintances online provides plenty of wellness benefits, too.

Stumped for ways to get social? Give these a try:

  • Meet friends for a regular dinner and/or drinks date

  • Join or start a book club

  • Get involved at your church

  • Stump for a political candidate

  • Volunteer at your public library

  • Take an exercise class

  • Take an art class

While meeting new people and ditching your pajama pants can be hard, it’s important that you do. By putting yourself out there, you’re boosting your brain health!

Keep Your Stress Low

If you’re like most older adults, you’re enjoying a decreased level of responsibility. Your kids are grown. Maybe you’re retired or only working part-time. In short, you likely have more time to yourself than ever.

Embrace it! Instead of feeling isolated because your sons live across the country or you no longer go to the office every morning, feel liberated, and use that free time to slow down and do what you love. You’ve earned it.

It’s also important. Doing what you enjoy, whether that’s painting, taking a long walk or spending the whole day watching Tom Hanks movies, keeps your stress low. Lowering your stress lowers your risk of developing an incredibly wide array of chronic conditions and illnesses, including dementia.

When your stress level rises, which it’s bound to do from time to time, it’s important that you release that stress healthily. Meditation is certainly one way to do that, but tapping into your favorite iPad game and enjoying the fact that nobody’s going to ask you to wash a basketball uniform is good, too.

Growing older is no picnic, but it is a feast of wisdom and surprises. Lower your dementia risk and improve your overall health by learning to roll with the changes and focus on the perks of being a senior.

Staying Hydrated: Why It Matters and How It Prevents Pain

Did you know that one of the best secrets to preventing pain is completely free? It’s something that all of us have right at home: good old H2O!

The Connection Between Staying Hydrated and Alleviating Pain

Your body already has a lot of built-in pain relievers working for you. Some of these systems are designed to get rid of harmful substances, and others contribute to healthy joints by building cartilage. Special brain chemicals called endorphins calm pain naturally and make you feel happier. Water plays a big role in all of these systems.

H2O helps with pain relief in five main ways:

  • Lubricating the right tissues

  • Getting rid of toxins and pain-causing substances

  • Delivering nutrients throughout the body

  • Stimulating the production of pain-calming endorphins

  • Keeping joints healthy

Staying hydrated can help to reduce inflammation in your knees, ankles, toes, shoulders, neck, elbows and wrists. Water lubricates and cushions all of your joints, keeping them as comfortable as possible. Drinking plenty of water also protects your nerves and spinal cord.

Painful Conditions That Benefit When You Drink More Water

Everyone needs water to stay happy and healthy, but this miracle liquid is especially important if you have chronic pain conditions:

  • Gout: Getting plenty of water can help prevent gout attacks. Scientists aren’t exactly sure why this is helpful, but it can make a big difference. Water appears to help your body clear out excess uric acid.

  • Migraines: Dehydration is a common trigger of migraine headaches.

  • Other headaches: When you’re running low on water, it can cause a dehydration headache, a pulsating or throbbing aching on both sides of the head.

  • Kidney stones: Not getting enough water can lead to the formation of these painful stones in some people. Staying hydrated reduces your risk significantly.

  • Arthritis: Did you know that about 60% of cartilage is made of water? Staying hydrated is essential for slowing down cartilage damage and preventing friction pain.

Water isn’t a magic painkiller, but staying hydrated is an essential part of pain relief. Make sure to get your 8 glasses a day if you experience any of these conditions frequently.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


Other Benefits of Drinking Enough Water

Getting plenty of water is actually one of the most important things you can do for your health. The benefits of H2O go way beyond pain relief. It supports natural weight loss, good digestive health and healthy blood sugar control. It keeps your skin looking radiant and nourished. Water is even related to higher energy levels and a positive mood!

How does this wonderful liquid help you slim your tummy? For one thing, it can calm sugar cravings. Drinking water with meals helps you avoid overeating. You feel satisfied with smaller portions.

Water also benefits your digestive system. Eating lots of fiber is important for all of us, but it doesn’t do much unless you also stay hydrated. Plus, water helps you eliminate toxins from your body without any extreme cleanses.

Tips for Staying Hydrated

I know that it’s not always easy to stay hydrated. During the winter, you’re probably not always inclined to reach for a glass of cold water. Other times, you may simply forget to drink enough.

One thing that helps me to look forward to drinking water is adding fresh fruit: lemon, orange, strawberries, cranberries or blueberries. To avoid forgetting, I follow the habit of drinking one glass of water each time I eat a meal or grab a snack. Tea counts too, so a cup at night helps!

Is Black Seed Oil the Key to Weight Loss?

There are a lot of claims that black seed oil is the next weight-loss “miracle” you need if you want to stay slim. Believers will tell you that it “melts” fat and “instantly” gives you a perfect waistline. How much of the hype is true?

What Is Black Seed Oil?

Black seed oil comes from a flowering plant called Nigella sativa. Some natural health stores refer to this plant as black caraway, black cumin or Roman coriander, but it’s not related to traditional cumin or caraway at all. When pressed, these tiny black seeds release an aromatic, peppery oil.

How Effective Is Black Seed Oil for Weight Loss?

It’s time for the million-dollar question: Does black seed oil really work for losing weight? The answer is yes, but there’s a catch.

According to a few studies, black seed oil can significantly reduce the body-mass index and waist size of people who are overweight. So far, so good. It helps you drop those extra pounds and slims your belly.

However, this research measured weight loss in groups who were also eating a low-calorie diet. The people taking black seed oil burned more fat compared to the other group, but everyone in the study was eating healthy food. This means that black seed oil can enhance your weight loss efforts, but you also need to follow a smart diet.

Why Is Black Seed Oil Good for Weight Loss?

Scientists still aren’t sure how black seed oil helps with weight loss. One possibility is that its natural compounds give your metabolism a boost for faster fat burning. It’s also possible that black seed oil reduces cravings for junk food, making it easier to eat less and choose healthy foods.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


What Other Health Benefits Does Black Seed Oil Have?

Black seeds have been used for their medicinal properties for a long time. So, if you want to try this oil for slimming your waistline, you may get other benefits, too. Black seed oil is rich in antioxidants, making it good for overall health:

  • Reduces blood pressure

  • Lowers cholesterol

  • Improves blood sugar levels

  • Prevents bloating

  • Helps digestive function

Important studies have shown that black seed oil can help people who type 2 diabetes to balance their blood sugar levels. By lowering blood pressure and cholesterol, the antioxidants in black seed oil can help protect your heart.


How Safe Is Black Seed Oil?

More research is needed, but taking the equivalent of 1 teaspoon a day for several months doesn’t appear to have harmful side effects. However, black seed oil may interfere with medications such as beta blockers. If you take prescription medicine, always check with your doctor before taking supplements.

How Do You Use Black Seed Oil?

If you’re excited about trying black seed oil, getting started is pretty easy. You can either take it as a supplement or use it with meals.

Soft gel supplements provide about 2–3 grams of oil per day. Some people take 1 teaspoon of oil directly. When used in meals, you can add 2–4 tablespoons without problems.

Personally, I like to use black seed oil in salad dressing. It has a spicy, strong flavor similar to fennel. I mix it with lemon juice or Dijon mustard for a healthy vinaigrette. You can toss this tasty dressing with spinach, romaine, arugula, radishes, carrots and other fresh veggies.

How To Prevent Crow’s Feet (Without Those Expensive Creams)

In some ways, crow’s feet are a sign that you’ve lived your life right. Moments of genuine happiness cause the muscles around your eyes to contract, which is what people mean when they talk about your “eyes smiling.” A lifetime of laughing and smiling will eventually create these fine wrinkles. Still, wrinkles don’t make any woman happy. How can you prevent crow’s feet?

Tips for Preventing Crow’s Feet Wrinkles

1. Wear Sunglasses

Squinting a lot from intense sunlight can contribute to premature crow’s feet wrinkles. At the same time, UV damage from the sun’s rays hurts your skin. Give your eyes a well-deserved rest by wearing sunglasses every time you go outside, including in winter (UV rays are still strong on overcast days). For maximum protection, choose sunglasses with 100% protection against UVA and UVB.

2. Put on Sunscreen Every Time You Leave the House

The more sun exposure you get around your eyes, the more potential damage your skin has to deal with. In fact, too much sunlight is one of the most common — and most preventable — causes of wrinkles and aging. UV rays make the skin’s layers less elastic.

I know it’s tempting to skip putting on sunscreen when you’re just running to the store  or taking care of errands, but your skin needs it. Something with SPF 30 is fine. As an added bonus, sunscreen protects your whole face from premature wrinkles, not just your eyes.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


3. Relax More

Another common cause of crow’s feet is stress. Frequent anxiety makes you frown, and stress also provokes headaches. When you have a headache, you probably shut your eyes tightly when the pain is bad. If this happens a lot, you can end up with deep forehead wrinkles and crow’s feet.

The solution? Make time every day to relax. Whether you’re a successful entrepreneur or an amazing mom, you deserve to take at least 15–30 minutes for yourself. Listen to calming music, read something inspiring, massage your feet, watch the hummingbirds in your garden or take a steamy shower.

Natural Ways To Reduce the Appearance of Crow’s Feet

As I said at the beginning, laughing and smiling also contribute to crow’s feet, so there’s no way to avoid them completely. With some TLC, however, you can make unwanted wrinkles less noticeable. Here are my favorite tips for hiding crow’s feet:

  • Apply: Facials made with natural ingredients can deliver wrinkle-reducing enzymes and vitamins directly to your skin. Cucumber slices, shea butter, coconut oil, fresh aloe vera gel, avocado puree and mashed papaya are all great choices.

  • Exfoliate: Dead skin cells make wrinkles look deeper than they really are. A gentle exfoliation with cinnamon and honey (once a week) can smooth your skin and make crow’s feet thinner.

  • Sleep: While you sleep, your body repairs the damage from UV rays and produces new collagen for healthy skin. Beauty sleep really is a thing.

  • Eat: Make sure you’re getting plenty of antioxidants, omega-3 fatty acids and vitamins in your diet. Your skin depends on these nutrients to prevent sun damage, improve natural hydration and create collagen. When your body has lots of antioxidants, it heals better.

These simple steps for taking care of the delicate skin around your eyes have a bigger effect than most women realize for reducing crow’s feet. You may not be able to completely avoid wrinkles, but you can slow down the aging process and keep your skin nourished and healthy.

Are You Eating the 4 Best Foods for a Healthy Immune System?

One of the most import factors in a healthy immune system is your diet. Eating plenty of vitamin-rich foods can strengthen your defenses against germs. Try these four natural-health superstars:

1. Citrus Fruits

Tangy oranges, grapefruits, tangerines, lemons and limes are a delicious way to make meals more exciting. They also give your immune system a lot of vitamin C, one of the most important vitamins for staying healthy. Vitamin C increases production of white blood cells, giving you a tiny army that searches for and destroys viruses.

Easy Cilantro-Lime Vinaigrette Recipe

The next time you make a salad, instead of pouring ranch dressing on it, make your own refreshing citrus vinaigrette:

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons freshly squeezed lime juice (lemon juice works also)

  • 1 or 2 tablespoons chopped fresh cilantro

  • 1 garlic clove, crushed or minced

  • 1/2 teaspoon salt

  • 1/2 teaspoon sugar

All you have to do is stir these ingredients together and pour them on your favorite salad.

2. Oysters

Low on zinc? Oysters and other shellfish are a great source of this immune-boosting mineral. Zinc helps the immune system function correctly.

3. Red and Green Bell Peppers

Did you know that bell peppers have even more vitamin C than oranges? They also give your immune system extra vitamin A, an antioxidant. Vitamin A helps build your immune system and makes it react more quickly to infections.

Tip: To get the most nutrients possible, keep these colorful veggies tender and crisp. Enjoy them fresh in salads, sauté them in stir fries or char them lightly on the grill.

DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


4. Ginger and Garlic

Garlic and ginger are a dynamic duo for enhancing your immune response. Garlic has powerful medicinal properties. Adding fresh garlic to your meals won’t prevent you from getting sick, but it may speed up your recovery.

Ginger is an herb that can neutralize microbes. It increases some of the main lines of defense your body has against infections. This spicy root is packed with nutrients and antioxidants, so it’s not surprising that ginger is so good for you.

Zesty Garlic-Ginger Chicken Soup Recipe

Remember the chicken soup your mother used to make when you were sick with a cold? This is the same thing only even better for your immune system:

  • 2 tablespoons fresh garlic

  • 2 tablespoons fresh ginger

  • 1 large red onion, chopped

  • 2 pounds skinless chicken breasts (or thighs), cut into pieces

  • 1/2 cup chopped carrots

  • 1 cup mushrooms

  • 4 cups organic chicken broth

  • 6 cups water

Sauté fresh garlic, ginger and onion in a large pan with olive oil. Cook for 3 minutes.

Add the chicken, water, chicken broth, mushrooms and carrots. After bringing the liquid to a boil, turn down the heat and simmer for 30–60 minutes. Add salt to taste, along with extra garlic and ginger if you want additional zing.

Enjoy a bowl of soup while it’s pleasantly warm.

The Importance of Good Nutrition for a Healthy Immune System

According to Harvard Medical School, senior adults have a higher chance of getting sick than younger people. This may be because the body produces fewer immune cells. It may also be from vitamin deficiencies. Whatever the cause, as you age, you need to stay focused on eating nutritious superfoods. Healthy foods enhance your immune system and take care of the rest of your body, too.

5 Supplements To Soothe Stress and Ease Anxiety

Supplements

Stress and anxiety can take a major toll on your physical and mental well-being and adversely affect your overall quality of life. The good news is that, while there is no magic pill for mental disorders, there are healthy and natural ways to reduce the symptoms and achieve Zen-like calm. When you pair regular exercise, good eating habits and adequate sleep with the right supplements, you can effectively combat stress and enjoy a more carefree way of living.

5 Best Vitamins and Supplements for Stress and Anxiety

If you’re serious about combatting stress naturally, give the following five supplements a try. Though the names of some are difficult to pronounce, each comes with very real, proven benefits.

Melatonin

It’s no secret that a good night’s sleep is key to combatting the effects of stress and anxiety. Unfortunately, individuals who live with either know that good sleep is hard to come by. What’s more is that insufficient sleep can exacerbate the symptoms of stress and anxiety, creating a vicious cycle.

Several studies show that melatonin — which is a hormone the human body naturally produces to regulate sleep-wake cycles — improves the overall quality of sleep in individuals who have primary sleep disorders. Moreover, it helps to decrease the time it takes to fall asleep and increases total sleep time.

Rhodiola Rosea

If your stress stems from or causes chronic fatigue or burnout, rhodiola rosea may help. Rhodiola is a natural, non-toxic herb grown in the mountainous regions of Asia and Russia. It contains properties proven to stimulate the stress response system. Short and long-term studies show that 400 mg of rhodiola extract can help improve symptoms of chronic fatigue — such as issues with concentration, short-term memory and sleep — in as little as one week. As use continued, the symptoms continued to decline. A longer study revealed relief of symptoms such as irritability, exhaustion and anxiety.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


Ashwagandha

Ashwagandha, or Withania somnifera, is an herb native to India, where citizens have been using it for its soothing properties for millennia. Like with rhodiola, ashwagandha is believed to enhance the body’s ability to resile physical and mental stress. Per one study, supplement with this herb resulted in reduced levels of anxiety, stress and depression, and even reduced morning cortisol levels by as much as 23%. The results of several other studies found that individuals who used the supplement regularly scored better on stress tests.

L-theanine

Though difficult to pronounce, L-theanine is actually quite common and found in many green teas. The amino acid is commonly touted for its ability to relieve stress and promote relaxation without causing any sedative effects. Moreover, a review of 21 studies reveals that drinking green tea with L-theanine correlates directly to improved memory and attention.

L-theanine is effective on its own, too. Per the findings of one study, supplementing 200 mg of the substance daily reduces common measures of stress, including heart rate.

Glycine

Glycine is another amino acid with stress-relieving effects. Studies show that glycine encourages a good night’s sleep by calming the brain and lowering the body’s core temperature. Findings from a few different studies reveal that just 3 grams of glycine before bedtime lead to increased awareness and decreased fatigue the next day and better overall quality of sleep.

The Bottom Line

Supplements are a great way to relieve the effects of stress and anxiety and reduce the frequency of attacks. If either impacts your overall quality of life, give one of the above five supplements a try.

7 Life-Saving Hacks for Healthy Eating at Your Favorite Restaurants

Eating Out

Have you been avoiding Sunday brunch with the girls and date night at that incredible French cafe? If you think weight loss has to mean deprivation, think again! When you love eating out but you want to stay healthy, put these life-saving hacks in your back pocket. When it's time for your sister-in-law's birthday dinner or your monthly casual lunch with your coworkers, you'll be able to order smart and enjoy a delicious dining-out experience.

Think About Your Drink

For best results, stick to water when you eat at a restaurant. Not only do you avoid empty calories, but you also limit your sugar intake when you swear off sweetened iced tea, sodas and other beverages. If water isn't your thing, try unsweetened tea. Alcohol also adds calories without much nutritional value; the best choices are either a 4-oz glass of red wine or a cocktail with vodka and a diet mixer.

Choose Lean Meat

While a meat-free meal might seem like the healthiest option, it can backfire if you usually don't eat a vegetarian diet. If you don't feel full, you might overdo it on bread and other empty carbs. Select a lean cut like chicken breast or a less-fatty steak like filet mignon or sirloin so you'll get the protein you need to stay satiated until your morning cup of coffee without the added fat and calories.

Eat Before You Go

Avoid skipping lunch so you get the best bang for your buck at that new tapas place. Instead, eat a light, healthy meal before you dine out. Think carrot and celery sticks with low-fat ranch or whole-wheat pita with hummus. Otherwise, you might find yourself going harder than anticipated on the breadbasket. If you don't have time to eat beforehand, ordering a healthy appetizer can potentially reduce the overall calorie content of your meal.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


Slow the Pace

No matter how hungry you are, if you wolf down your meal you might keep eating long after you've had enough. Eating more slowly gives your brain time to process signals that you're full. Try setting down your fork and taking a sip of water between every bite or two.

Load Up on Veggies

When perusing the apps menu, skip anything breaded, creamy or fried. Instead, pack your plate with steamed or roasted veggies, order a starter salad with dressing on the side or choose a broth-based veggie soup. Ask to have your vegetables prepared with olive oil rather than butter. You can even ask for a double or triple side of veggies with your main to amp up the nutrients and reduce your caloric intake. See if you can swap fries or a loaded baked potato for broccoli, spinach or sweet potato fries.

Make a Plan

Check out the restaurant's menu online before you go, especially if you haven't visited before. This gives you a chance to set your heart on a healthy selection before the host seats your party. If you don't notice anything nutritious on the menu, you might want to pick a restaurant with a greater variety of choices. When in doubt, ask if the chef can prepare a simple meal of steamed veg and chicken.

Skip Dessert

That three-layer chocolate torte might look enticing, but it has little to offer in the way of nutritional value. If you have a sweet tooth, ask a friend (or two) to share. Otherwise, order coffee or espresso to enjoy a relaxed end to your meal without the extra sugar, calories and fat.

With these seven smart tips, you won't miss a beat when it comes to social engagements with eating involved. Ordering mindfully (and splurging everyone so often) can boost the health of your diet and may even lead to shedding a few unwanted points.

3 Things You Have To Know About Your Metabolism If You Want To Lose Weight

Weight Loss

I have a friend; let’s call her Carla. Like a lot of us, Carla wants to lose a few pounds. Like a lot of us, Carla has a serious sweet tooth. And like a lot of us, Carla often blames her displeasure with her weight on her metabolism, neglecting the fact that she finishes most nights with a delicious but unhealthy bowl of mint chocolate chip ice cream.

While your metabolism does play a role in your weight, that role is typically misunderstood. Here are three things you may not know about your metabolism.

1. It Isn’t One Single Thing

For the longest time, I thought that a person’s metabolism was a single process in his or her body, like breathing. Boy, was I wrong.

Your metabolism is a group effort by several smaller, individual metabolic processes. One of these is your resting metabolism, which is what most people are talking about when they refer to their metabolism.

A more accurate way of thinking about your metabolism, especially with regard to weigh management, is to think of it as your totally daily energy expenditure. Your TDE is based on three things:

  1. Your resting metabolism (as mentioned above)

  2. How much energy your body needs to digest food

  3. How active you are

Together, these three processes make up your overall metabolism. Your resting metabolism is the biggest piece of the TDE pie. It makes up roughly 70% of your metabolism. The energy your body needs to process what you eat is the smallest slice at 10%.

2. It Adapts to Your Lifestyle

My friend Carla isn’t alone in blaming her metabolism for those extra pounds she wants to shed. Plenty of women assume their metabolism is this fixed thing over which they have plenty of control. If you have a fast metabolism, you can eat lasagna three meals a day and never gain weight. If you have a slow metabolism, simply looking at a piece of birthday cake can make you go up a dress size.

None of that is correct. Your metabolism isn’t a fixed, singular process. As you change, it does too. The more calories you eat and the more you move around, the more calories you burn. Conversely, if you eat less and move less, your metabolic rate slows down as well.

What can we take away from that? Load up on healthy, whole foods and stay active, and you’ll encourage your metabolism to kick into high gear. Lie on the couch, sipping on diet soda and forcing down carrot sticks, and your metabolism will slow down accordingly.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


3. There’s No Such Thing as a “Broken” Metabolism

Maybe you’ve heard a friend say that she can’t lose weight because her metabolism is broken. Maybe you’ve even though that about yourself once or twice. Here’s the thing: Your metabolism can’t break. As you’ve already seen, it’s not one specific thing; it’s a network of processes. If you want it to speed up, you need to give it fuel in the form of nutrient-dense, unprocessed food and plenty of movement.

It’s worth nothing that that movement doesn’t have to be 90 grueling minutes at the gym every day. Chasing after your grandkids or running errands are both great for your metabolic rate, too. The main thing is to get off the couch or away from your desk as much as possible. Barring thyroid or other hormonal issues, the biggest culprit for a sluggish metabolism is a sedentary lifestyle.

If you’re unhappy with your weight, it may be time to take control of your metabolism. By moving more and filling your plate with useful calories, you can make your metabolic rate work for you instead of against you.

3 Simple Ways To Strengthen Your Pelvic Floor

Kegel

Let’s cut to the chase: If you’re a woman, a weakened pelvic floor is just part of the deal as you age. There’s virtually nothing you can do to avoid it, and it has myriad causes: everything from giving birth to a lifetime of coughing.

No, really.

You don’t have to accept it, though. Having leaner, meaner pelvic muscles can improve your sex life and make you less likely to pee a little when your partner tells a joke or your grandson shows you his slick, toddler dance moves. Here are three ways to start strengthening your pelvic floor muscles today.

Kegels

Kegel exercise are basically the gold standard when it comes to regaining pelvic muscle strength. If you gave birth — and had a decent nurse or birthing coach — you were probably advised to start doing these while you were pregnant, as well as to keep them up after you delivered your little bundle of joy... and for the rest of your life.

If Kegel exercise managed to fall off your to-do list, here's quick refresher on how to do them. It's all a matter of contracting and releasing your pelvic muscles. Not sure what those muscles are? No problem (and you’re not alone). Here’s how to pinpoint the muscle group you're targeting: The next time you urinate, stop midstream. Those muscles you used to stop are the same muscles you need to strengthen.

Once you know what you need to flex, you can do your Kegels virtually anywhere. Tighten your pelvic muscles for five seconds (as if you were stopping an imaginary stream). Release and repeat. Shoot for three sets of 10 reps each day. If you have a step tracker or smart watch that prompts you to get up and move periodically, you might get into the habit of doing a set of Kegels before you take a walk around the office or living room. And if you just can’t seem to get them right, don’t hesitate to ask your doctor for advice.

Side Steps

Kegels may be effective, but they aren’t for everyone. They also aren’t the only way to strengthen your pelvic floor. Sidestepping exercises can also work the same muscles. Here’s how to do them:

  1. Stand up straight, feet situated shoulders’ width apart.

  2. Squat with your thighs parallel to the floor, or as close to that as you can get. (It gets easier with practice.)

  3. Step to the right, then return your foot to the middle.

  4. Step to the left, then return your foot to the middle.

  5. Repeat for 20 total side steps (or 10 on each foot).

Side steps are a great exercise to squeeze in when you’re already up and taking a break from your desk. Personally, I like to do a set first thing in the morning to help get the blood flowing. Since I started incorporated pelvic muscles exercises into my daily routine, I've noticed that it's helping other parts of my body, too. My back aches a little bit less, for example, and so does my temperamental left hip.


DON’T go to the dentist 🛑
You do not need to shell out thousands of dollars, just to keep your teeth clean and healthy. In fact, you never need to set foot in a dentist office ever again. Instead, there’s a new home remedy that’s taken the world by storm, and… All you have to do is mix together these dirt-cheap ingredients!


Yoga

If you need another reason to start that yoga practice you've been putting off, here it is. Experts agree that regular yoga sessions are a good way to bolster your pelvic muscles (among many other muscles). Bear in mind that certain poses are more, shall we say, "pelvic-intensive" than others, such as the knees-to-chest and child's poses.

If you fear an accident when you sneeze or laugh at a good joke, you’re not alone. From Beyoncé to Meryl Streep, virtually every adult woman starts to at some point. It’s just another glamorous aspect of womanhood. If you’d like to do it less, however, it’s never too late — or too early, for that matter — to start paying attention to your pelvic floor muscles.

Understanding Your Pelvic Floor: The Most Important Area You Aren’t Paying Attention To

It is easy to take the human body for granted. People assume that because every body part functions correctly today, it will keep performing tomorrow, but that is not always the case. The body is a delicate and intricate biological machine, and as with any piece of machinery, it requires maintenance and upkeep.

In recent years, people have been discussing the importance of maintaining strength in the pelvic floor. The term references the muscles in the lower abdomen and is interconnected with the pelvis and sexual organs. This article will discuss the importance of these muscles, potential risks and the doctors specializing in the pelvic floor.

The Significance of the Pelvic Floor

While it is referred to as the pelvic floor, the muscles making up this area resemble more of a hammock or bowl than a floor. These muscles work in tandem with the deep abdominal, back and diaphragm muscles to support and stabilize your spine. This muscle group is also essential to bowel function, urination, sexual function, pregnancy and delivery, and physical function.

Unfortunately, because of the area of these muscles and the sensitivity against public discussion, many people suffer from symptoms of pelvic floor failure for years, believing that there is nothing that can be done. Some people even feel that a weakened pelvic floor is a natural part of aging, but that is not entirely accurate, and there are exercises you can perform to strengthen this muscle group.

Identifying the Pelvic Floor

A fundamental exercise for strengthening the pelvic floor is the Kegel exercise, which requires the squeezing of the pelvic floor muscles. However, to perform the exercise, you need to identify the muscles and feel the contraction.

Locating the pelvic floor muscles is easy but should be done in private because it requires places one or two fingers in the vagina and squeezing around them. After the initial exercise, you will no longer need your fingers because you can perform the exercise through feeling alone.

The feeling is often described as the sensation of lifting the pelvic floor up and in. Think of the feeling like you are trying to pull something up, but do not hold your breath and avoid tensing surrounding muscles, like the buttocks or abdomen.


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Pelvic Floor Failure

A weakened pelvic floor can lead to significant problems, like leakage from the anus or uncontrolled urination. You may also experience frequent and hurried trips to the bathroom. Some symptoms will improve on their own, but others may not. If you are experiencing difficulty that is affecting your life, go to a doctor.

Preventing Problems

A healthy diet and an active lifestyle will reduce the risk of pelvic floor failure. Even a modest amount of weight loss, 5% to 10%, can significantly reduce the risk of pelvic floor failure in those overweight.

Pelvic Floor Specialists

If you are experiencing problems associated with your pelvic floor, then you should see a specialist. A urogynecologist is a specialist in female pelvic floor problems. Men can schedule an appointment with their urologist.

People tend to ignore their bodies, taking them for granted, but the pelvic floor is a crucial component of bodily functions and shouldn't be overlooked. If you enjoyed this article and would like to learn more, keep reading the Smarter Science of Slim.