Category Archives: Healthy Lifestyle

CALGARY, AB, Dec. 23, 2021 /PRNewswire/ -- Sugar has a much larger impact on the body than most people think, including many wellness consultants. Sugars come in different sizes and each breaks down differently in the body, but the risk comes when there is too much sugar in one's diet, often from processed foods. It's important to support the body's functions by being mindful of how much sugar is being consumed, as well as nutrient intake, physical activity levels, and overall weight management.

In November's Supplementing Health podcasts, host Cassy Price was joined by several expert guests to discuss the effects of sugar on the body, as well as healthy weight management.

The month began with a discussion with Dr. NavNirat Nibber, ND and Medical Advisor at AOR. On Episode 83, Part One Sugar the Sweet and the Sour, Dr. Nibber dove into how sugar can impact different parts of the body's systems, and how health is affected in the long term.

Continuing the conversation on sugar, Dr. Nibber joined Supplementing Health for a Part Two - Episode 84: Sugar the Sweet and the Sour.This episode discussed insulin resistance and the glycemic index.

In the month's third podcast, Episode 85: Fueling Fitness, Dr. Sophie Macleod, ND and Certified Personal Trainer, joined Cassy Price for a discussion on healthy weight management through diet and nutrition.

Staying active is also an important part of both maintaining a healthy lifestyle and slowing effects of aging. Pete McCall, Fitness Educator and Personal Trainer, has been educating trainers for more than 15 years, and joined the podcast to talk about how important physical fitness is. In Episode 86: Active Aging, Pete discussed how important each aspect of training is in the aging process - from getting started, to rest and recovery.

For more information, check out AOR's podcast, Supplementing Health, available on all streaming platforms.

ABOUT AOR:Advanced Orthomolecular Research (AOR), a Canadian based company with headquarters in Calgary, Alberta, has an established reputation in Canada as the most advanced dietary supplement formulator in the country. AOR believes that truth and transparency are the most important values for any organization to uphold. It is through ethical discipline and evidence-based science that the company leads and advances the natural health industry. As visionaries, AOR seeks to catalyze change and challenge conventions through continuous innovation. AOR exists to create safe, effective and therapeutic solutions from nature, so consumers can always trust the products to deliver the right molecule in the right dose, at the right place, at the right time. Visit aor.ca for additional information.

SOURCE Advanced Orthomolecular Research (AOR)

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Expert Advice on Blood Sugar and Weight Management - PRNewswire

Meagan Good made a conscious decision to dive into self-care and mental health in the new year. Below, learn how the Harlem actress is making herself a priority.

While chatting with Yahoo Life, Good revealed how important her mental wellbeing is to her healthy lifestyle.

Its everything, she shared while chatting with the outlet. As Ive gotten older, I can pinpoint the things I haven't dealt with. I was like, you need to look under the hood, you need a good therapist, you need to take time to make sure that your well-being and your spirit is your priority.

The Los Angeles native went on to say that she's recently embarked on a few lifestyle changes, one being sobriety.

Around April, I stopped drinking and really leaned into therapy. I got very intentional about [wellness] because I wanted to go into 40 with peace of mind, with unexplainable joy, with more sense of self and a wholeness, she explained.

She added, I have a tendency to jump over things or go around them, instead of walking through them, and this year it was about walking through things and having those days when youre grieving something from 15 or 20 years ago. Really walking through it.

The 40-year-old admits that although she has a lot on her plate, daily self-care rituals make a big impact on stress relief. I try to hit the reset button every morning internationally: I breathe, I pray. I make it a point not to touch my phone. Ill put on gospel or uplifting music, something to give me strength.

She adds, As the day goes on and if Im in a moment where Im stressed out, Ill take a beat and steal away somewhere. Ill go into myself and just breathe and pray; Ill find that peace and reset my brain. Everything else can wait for five minutes.

We totally get it. Cheers to self-care!

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Meagan Good On Diving Into Self-Care And Mental Health: 'I Wanted To Go Into 40 With Peace Of Mind' - BET

Youre scrolling through your Instagram feed or favorite social media platform and see your old friends gyming post that has a picture-perfect body she has gained over time. Suddenly, your brain pushes a notification: how perfect and flawless, and the next moment, you realize body insecurity is hijacking your mental peace.

Seems like a familiar situation? Most probably yes!

Thats why you are reading this article on Exipure today. Gaining weight has become much easier than before, especially after the outbreak of covid-19. This excessive weight gain has turned life upside down for many individuals as physical wellbeing interlinks heavily to mental health. But does Exipure work? Are there real negative customer reviews that tell the whole story so you dont have to buy a useless product or is it truly the most sought after fat burning supplement on the market in 2021?

While it is not a straightforward answer as some might hope, there are vital details that every Exipure customer should know ahead of purchase time. As a result, people like you and many others are striving hard to lose weight by following various weight shredding plans disguised under one buzzword of todays time-healthy weight loss. Healthy weight loss is not about rigorous exercising and strict dieting, as you might have heard from many health experts. Instead, healthy weight loss is all about losing weight the right way. The right one starts from altering and removing what is not suitable for your bodys health.

This is where the Exipure weight loss supplement comes into the picture. Exipure is a weight loss formula that is sold online only from the official website, Exipure.com. Consumption of Exipure provides you with a combination of eight exotic nutrients and plants. The constituent nutrients listed by various scientific studies of research and editorial team provides conclusive proof on their effect on weight loss.

Were you led here by an Exipure supplement review that was incomplete? Is it difficult for you to make a final purchase decision because the online discussions contradict each other? If yes, then no worries! This article will be the last review on Exipure that youre reading. We promise!

Lack of proper research is another prime cause that frustrates people when they dont achieve desired results. So before you dream of losing weight with Exipures natural ingredients, lets learn about the nitty-gritty of this natural weight loss formula in-depth and, of course, to-the-point Exipure supplement customer reviews that will help you finalize your purchase decision and see if the negative customer feedback is legitimate or fake news.

Exipure is a diet pill that was just launched in Oct 2021 for those who wish to lose weight. These diet pills work by targeting the cause of excess body fat content that makes weight loss a distant reality. The Exipure weight loss pills support weight loss. They are highly recommended for everyone who faces problems with shredding stubborn belly fat. In short, a hard time following their weight shredding journey.

Exipure contradicts the popular opinion that diet and intensive exercise work well in reducing body fat. According to the makers of Exipure, brown adipose tissues (BAT) are the real cause of stubborn belly fat and have little to do with diet and intense exercise that claim to cause weight reduction and fat burning. Brown adipose tissue (BAT) levels are inversely related to obesity, so if you have high brown adipose tissue (BAT) levels, you are less likely to develop obesity and vice versa. That is why many people with a healthy lifestyle still cannot reduce their belly fat.

Exipures creation is based on an understanding of brown adipose tissue (BAT). According to the makers of Exipure, their product is the only one in the world that targets brown adipose tissue (BAT) by enhancing it, thus going straight to the heart of the matter. Before going any further, let us discuss the key points of the Exipure pills:

Exipure offers a plethora of benefits to its users. Some of the prominent ones that attract many are as follows:

You must be wondering how these pills work to reduce your overall body weight, right? Lets understand the working of this product in-depth in this section.

Exipure works by boosting brown adipose tissue levels in the body. Each increase in brown adipose tissue (BAT) levels contributes to the burning of belly fat and fat in other parts of the body. Several studies have shown that brown adipose tissue (BAT) is able to burn 300 times more fat than other fat cells. Brown adipose tissue (BAT) also works all day without a break. An increase in brown adipose tissue (BAT )level also contributes to an increase in energy. The brown adipose tissue has a two-way effect; weight loss and increased energy.

The following is an explanation of the ingredients that make up Exipure:

To note, Exipure contains ingredients that are rarely known, such as perilla and amur cork shell.

Also known as Perilla Frutescens, this ingredient can increase BAT or brown fat levels, as well as brainpower.

Holy basil can increase BAT as well as brainpower. Moreover, holy basil is also known to reduce oxidative stress being a detoxifying herb.

White Korean Ginseng is an ingredient that has the ability to increase BAT as well as immunity.

This ingredient can increase brown fat and improve digestion and reduce bloating. Other benefits include improved heart and liver health.

Quercetin increases BAT as well as the rejuvenation of aging cells.

This is a natural compound in olive oil. This ingredient supports an increase in BAT and healthy cholesterol. This ingredient has also been used in the ancient Mediterranean diet to regulate partial health.

A perfect blend of these ingredients makes Exipure supplement pills the preferred choice of those desiring to lose weight without vigorous exercise and extreme starvation that occurs due to skipping meals. Exipure review tells us that it is best to lose weight naturally and without any side effects. Suppose you wish to know more about how and when Exipure starts showing results; stay tuned till the end. We have covered some obvious questions that might be popping up in your mind about Exipures work and results.

Results! We know this is what excites everyone who wishes to lose weight. That picture-perfect body that you read about in the first paragraph of this article. That look at me now feeling while walking into your workplace with everyones eyes stuck on you. Thats what you are dying for at the moment, isnt it? But wait, Dont shoot guns at stars! You have to be realistic.

Lets see what you can expect from Exipure with the help of a combination of both- actual testimonials and real standards that vary according to every person. According to testimonials and Exipure reviews posted on the official Exipure website, most users manage to lose at least 35 to 60 pounds in a short period. This is because the brown adipose tissue activates fat and carbohydrate metabolism in our bodies.

However, one should not expect to gain results overnight after reading the Exipure review. Remember that everyone who has gained results from the Exipure supplement once started from scratch and then moved on to achieve the best results that you see today.

You have understood quite a bit about Exipure and the many benefits it offers. But do you know how it targets the BAT in your body? If yes, then Kudos! If not, you definitely need to know what BAT is and how the Exipure supplement does its magic on it.

Until now, it was thought that the role of brown fat as a protective agent against obesity and metabolic disorders was solely due to its ability to use glucose and lipids to generate heat. Now, scientists have concluded that its ability to act as a producer of hormonal factors could be key in coordinating the metabolic activity of brown fat.

A group of scientists from the Center for Biomedical Research Network of the Physiopathology of Obesity and Nutrition (CIBEROBN), dependent on the Carlos III Health Institute and the University of Barcelona, under the direction of Francesc Villarroya, has just published in Nature Reviews Endocrinology a review on the role of brown adipose tissue or brown fat (BAT) as an endocrine secreting organ that produces hormonal factors.

In other words, brown adipose tissue (BAT), the bodys main heat-generating organ, is also an endocrine organ that secretes signaling factors that activate the metabolism of fats and carbohydrates. BAT helps burn more calories and produce body heat from fat.

Brown adipose tissue helps burn more calories and produce body heat from fat. According to the new study, this special type of fat, the motor of thermogenesis, also has an endocrine function capable of activating the lipid and carbohydrate metabolism of the body as a whole, which is emerging as a future therapeutic target to treat diseases such as obesity. Traditionally, brown adipose tissue was viewed only from the point of view of an organ to burn calories, but they have found that its biological role is also endocrine.

This new vision of BAT leads to a revolution similar to that of a few years ago with white adipose tissue, which is the best-known fat. Until the 1980s, it was that BAT was a mere reserve of fats. From the 90s, after discovering leptin as a hormonal factor released by BAT, other adipokines (metabolically active factors synthesized by this organ) were found.

According to experts, when there is an activation of BAT, and high oxidation of metabolic products occurs to generate heat, this organ would also send a series of biochemical signals to the whole organism to activate the global oxidative metabolism.

Identifying which are these released factors which are called Bathokines is the main challenge for researchers, in addition to knowing how their target organs act, or if there are other tissues secreting these factors, etc. The best-known factors so far are FGF21 (fibroblast growth factor 21), neuregulin 4, and interleukin-6, among other compounds that are the focus of intense research activity. The secretory function of brown adipose tissue as an endocrine organ has been studied with laboratory animal models and in vitro cell cultures.

However, transferring this basic research to the clinical setting is a complicated challenge, among other reasons, due to the difficult availability of samples obtained through human biopsies. For this reason, the scientist team is developing in vitro cell models of human brown adipocytes in a culture that allows validating the results obtained so far in mice in human physiology.

Side effects are the worst part of products that are in the form of pills. You would be happy to hear that so far, no complaints have been seen about the Exipure capsules, either from the use or purchase of Exipure weight loss supplement. The Exipure ingredients are 100 percent natural to lose weight with and resolve any problems associated with more calories and unexplained weight gain.

However, it is still recommended to take sound medical advice from a licensed healthcare provider before purchasing. Make sure to consult with a physician if you already take other medications or suffer from past health concerns. This is because individual results may vary depending on the health issues.

As far as online frauds and delivery of fake Exipure are concerned, one can only purchase the Exipure dietary supplement from the official website, i.e., Exipure.com. No third-party rip-offs can set up fake vendor profiles to mint profit by selling cheap knockoffs of the dietary supplement. Whats better is the 6-month, or 180-day money-back guarantee keeps everything safe for purchasers who are willing to give Exipure weight loss capsules a try. The company trusts the value it offers to all those desiring to fight unexplained weight gain and other weight issues.

So far, Exipure formula has been consumed by more than 200 thousand people, and most of them have managed to lose from 10 to 100 pounds of body weight. One can expect to lose 20 to 60 lbs of weight by using the Exipure wellness box on a daily basis. However, the drug administration clearly says that having realistic weight reduction goals is imperative to gain incredible results. In general, one should not expect overnight success after reading Exipure reviews on the official website. One should understand that weight loss is a long journey, and it takes time to experience the joy of positive results.

You can rely on the Exipure for real results because of the following tests it has managed to pass with flying colors.

All Exipure pills have been tested in third-party laboratories with the aim of ensuring the potency, purity, and quality of each batch that is delivered to the consumer.

Moreover, the weight loss supplement ingredients are supported by clinical trials and genuine Exipure customer reviews posted on the official site of exipure-exipure.com. As far as the clinical trials are taken into consideration, they too claim that the Exipure formula supports weight loss, regulates healthy blood pressure as well as strengthens the immune system of the consumer.

Exipures manufacturing facilities have been inspected to cGMP standards and approved by the FDA. This proves that quality standards are properly matched, and there is no case of adulteration in the product by the formulators.

There are dozens of original testimonials and Exipure customer reviews that can be viewed on the official Exipure website- exipure.com

Lastly, you can also view the Real TrustPilot ratings to gain more faith in the fat-burning results. Exipure team boasts about its effectiveness all over the world.

Usually, Exipure costs $59 per bottle for a full 1 month supply. If you buy 3 bottles at once, then the price becomes $49 per bottle. If you buy 6 bottles at a time, you only have to pay $39 per bottle. Every bottle of Exipure has around 30 capsules that are to be consumed every day for a period of 30 days to derive the best weight loss results.

None because this product is only sold through the official website. Many customers are fooled into believing that Exipure is listed on platforms like Amazon. Always remember that you wont find Exipure on sites like Walmart or Amazon. Therefore, the fraud risk of third-party vendors is negligible. In short, always remember to order Exipure pills from the official website to never get cheated. Other than that, there is no risk of any hidden or future charges while purchasing Exipure. You are required to pay only once in the beginning to enjoy all the benefits that Exipure offers to its customers.

Exipure provides its customers with a flexible refund policy. The brand allows customers to claim a refund with its 180-day money-back guarantee. The best part about the refund policy is that it doesnt require customers to explain the reason for seeking a refund. The company validates refunds for reasons such as non-satisfaction with the product and unattained results as well. In short, there is no risk of investing money in the wrong place as the company allows everyone to seek refunds without asking a single question about why the product is being returned.

The Exipure wellness box is a power-packed bundle of health benefits. It is a combo of various other items that help one boost the effectiveness of Exipure results. Are you considering purchasing the Exipure wellness box? If yes, then you must have a look at other items that the Exipure wellness box provides. Heres a list of what you can expect!

MCT Pure oil is a weight reduction oil prepared by the company to supplement your weight loss journey by 5-10 times. Every serving of the MCT Pure Oil is composed of 2000 mg of MCT (medium-chain triglycerides) that boosts the process of lowering fat levels in the body.

The Exipure supplement wellness box includes an immune booster formula that increases the immunity levels of Exipure consumers. The immune booster improves cell and muscle health that, in turn, will support healthy weight loss.

You wouldnt want bad bacteria entering your digestive track during your weight loss journey, right? This is where Bio balance Probiotics come into play. Bio balance Probiotics prevent any bad bacteria from entering your digestive tract as they might hamper your weight loss plans and slow down your fat-burning process.

Some people may find it hard to sleep peacefully during weight loss. But it is important to understand that sleep is an important factor that contributes significantly to weight reduction. The Exipure wellness boxs Deep Sleep 20 is designed by keeping the lack of sleep issue or sleep deprivation in mind. This amazing product contains natural ingredients like Ashwagandha, Chamomile, lemon balm, etc., that improve the quality of sleep at night and keep a check on your sleeping patterns.

Skin issues and dropped collagen levels are common when you completely immerse yourself into a weight loss plan. You wouldnt want your skin to look tired and dull, right? Therefore, maintaining skin health is equally important as reducing calories is. The Ultra Collagen Complex provided inside the Exipure wellness box takes genuine care of your skin while you shred that extra fluff from your body. The product ensures that your skin remains intact, fresh, and healthy with the hydrolyzed collagen peptides present in the ultra collagen complex.

You must have noticed that all the above products fulfill a specific purpose that boosts your weight loss process. It is true that all of these products, when consumed and applied in an appropriate manner and time frame, are beneficial, especially when combined with the Exipure pills, which are the main product. They are offered only to first-time customers willing to give Exipure capsules a try.

All in all, we see that the Exipure supplement not only presents great results in maintaining weight levels but also focuses on the holistic development of the body. Exipure supplement has ingredients that offer a plethora of health benefits like improved concentration and mood. Additionally, Exipure weight loss supplement supports brain health and rejuvenates your aging cells so that your skin cells remain fresh and active. Being rich in natural ingredients and antioxidants, it is one of the best weight management solutions available in the weight loss market today.

The developers of the product said, Consuming Exipure is like running a marathon, but from your couch, it almost resembles cutting extra fat while playing video games on your TV. Lastly, as you go through the Exipure reviews section on the official website, you will find out that Exipure is a safe and secure method for activating fat-shrinking cells in the body.

However, one must understand that any suggestions mentioned in this article are not even remotely a substitute for sound medical advice from a licensed health practitioner. One must consider getting a full-body check-up done before purchasing the Exipure diet pills that claim to burn calories.

Affiliate Disclosure:

The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team and please know we only recommend high quality products.

Disclaimer:

Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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Does Exipure Work? Research the Negative Customer Reviews! - Mercer Island Reporter

Stress can play havoc on your health if not dealt with properly. However, a healthy lifestyle can reduce your stress and restore the equilibrium of your body.

While most people are too busy to look after their mental health and manage their everyday stress, they dont realize the importance of doing it until its late. Every one of us experiences stress. We face it in all aspects of our life, and in itself, it isnt always that bad because we can use it for our benefit to reboot. Stress can be a great motivator to work under pressure, and life wouldnt be the same without it. But anything, if experienced at an overwhelming level, can harm us instead of doing good.

Nonetheless, it doesnt take a professional intervention to combat our daily stress. All it needs is some self-care, which we are going to discuss in this article. This self-care involves building healthy habits and bringing positive changes to our daily life to improve our emotional and physical health. Furthermore, it helps to reduce stress levels, and actively take a role in helping yourself and make positive improvements each day, to better the chances of living a joyful life.

Today, brands like Organifi are working diligently to raise awareness about a healthy lifestyle. Now some may ask, does Organifi work? Well, in that case, the least you can do is try them yourself to find if they are any good. Without further ado, let us take a nosedive to educate ourselves on how to control our stress and get our mind in fine fettle.

Make sure you get enough rest

When you lack proper sleep, it gets tough to cope with stress. Moreover, stress can prevent you from getting a sound sleep and can keep you awake. Sleeping well is the first step to ensure since it directly affects your physical and mental health, not to mention your quality of life. Here are some recommendations to get good sleep:

Start working out

There is no alternative to exercise for staying healthy in life. Regular physical activity like running, walking, jogging, or playing sports can lift your mood and distract you from your concerns. In addition, it is a great way to relieve tension and stress. While sit-ups are tortures, there is no better way to improve your overall physical and mental health. Make a habit of exercising regularly for 30 minutes a day for the most benefit, but its okay to start rolling gradually. Below are some tips to get along with a new exercise routine:

You are what you eat

It can be difficult to eat well when under stress, but proper nutrition is necessary for your mental well-being. Consuming a nutritious and healthy diet is important for our bodies to adapt to the physiological adjustments brought on by stress. Identifying and reducing the cause of stress is a crucial part of dealing with stress. Our adrenaline function is influenced significantly by sugar levels. So, follow these guidelines to boost your energy and mood and also to stabilize levels of sugar in the blood:

Nutrients that will support your adrenal glands include:

Try avoiding alcohol and drugs

People turn to drugs and alcohol to relieve stress, sadness, or anger. This is a very bad practice because substance use can only worsen your state of mind and trigger anxiety or even depression and eventually make it much harder to recover.

Be optimistic

Has this ever occurred to you in a similar situation, when one person is seeing the situation as a problem, while another views it as a challenge? Researchers have found that optimistic people maintain higher levels of physical and mental health than those who are pessimistic.

Theres also a self-fulfilling theory at work here: when a person views an event as a disaster, the event is much more likely to be a crisis, as the individual already has decided to give up until his mind can handle the problem. On the other hand, when a person sees the event as it can be managed with some effort, he is more likely to solve the problem without breaking a sweat. To put it another way, people are influenced to react depending on how they perceive a situation.

While it is still not clear what enables some people to see a glass half full while others see it half empty but a persons outlook may be affected by their feeling of being in control of daily life. People who feel that they are in control are more likely to handle a situation without being stressed. Despite that, it is important to realize when a situation gets out of hand. This will avoid frustration and the best way to cope with such situations is by learning when it is time to let go.

Takeaway

Photo by engin akyurt on Unsplash

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Tips to Relieve Stress By Some Healthy Lifestyle Habits - UrbanMatter

Cameron and Tanya Crayk of Lift Heavy Live Light joined us to share some helpful habits to adopt. Maintaining a healthy lifestyle spans much further than the number on the scale or eating clean.

Healthy habits. These include everything from training, eating healthy, getting up early, reading, meditating, journaling.

One of the questions a lot of people ask them is how they find the motivation to go to the gym every day, to prep food, eat healthily, and keep doing it day after day.

For them, its not always about motivation:

-Its their lifestyle.

-ITS A HABIT.

-Its just the way it is.

-They dont think about it anymore.

-For example, its like brushing your teeth in the morning.

-You just do it. Every morning.

-If it was 100 years ago, and someone told you to use a brush and paste to clean your teeth, youd probably have to write it down or put it in your calendar. But after doing it for so long, you dont have to think about it. You just do it.

-Some people say it takes 21 days, 60 days, 90 days, to form a habit.

-Its different for everybody, but you do have to do it day after day for an extended period for it to become a habit.

-Something you no longer put thought into doing, you just do it.

-At Lift Heavy Live Light, they know that to become successful with your training and nutrition, you must develop healthy habits.

-They now have a new and exciting feature in their exclusive Lift Heavy Live Light app, that helps their clients with this very task.

-They ask their clients to choose 3 to 5 daily habits theyd like included in their program, and every day, the app reminds them what task needs to be accomplished.

-They keep clients accountable and as they successfully create a habit in a certain area, they move onto another one.

Some of the habits included in the app are:

-Complete 100% of your training

-Meditate for 5-10 minutes

-Meal prep for week or day ahead

-Increase training intensity

Summer is almost upon us what is it that is stopping you from getting those six-pack abs we know you want?

-YOU ARE!

-You need to get in the habit of training your core.

-Your abs recover quickly and can be trained every day.

-Here are 4 of our favorite core exercises that you can rotate over the next few weeks until they become a habit.

If youre interested in working with them, email at, liftheavylivelightcoaching@gmail.com and follow them on IG.

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Helpful habits to adopt to maintain a healthy lifestyle - ABC 4

No one likes being told what not to do. But some rules, when followed, aren't restrictions at allthey are, in fact, easy and effective ways to stay free. Free from COVID-19. Free from pain. Free from debilitating anxiety, hearing loss, a brain injury or worse. Sometimes you have to stop doing things in order to do the things you want to do. With that in mind, we asked the country's top doctors and specialists to name the #1 things you should never do for your health. Read onand to ensure your health and the health of others, don't miss these 19 Ways You're Ruining Your Body, Say Health Experts.

"Waking up in the morning allows us to be more productive. Our cortisol levels naturally peak around 7 to 8 am, so we can accomplish more things at this time, and it's better for our health," says Bilal Farooqi, an oncologist with Comprehensive Hematology Oncology in Florida. "People who wake up late are not going to be as productive, even if they are awake the same number of hours in the day. Cortisol levels tend to taper off in the evening and hit their low at night time, like 11 pm to midnight."

"People with COVID-19 have had a wide range of symptoms reportedranging from mild symptoms to severe illness," says the CDC, which added some new symptoms last month. "Symptoms may appear 2-14 days after exposure to the virus. People with these symptoms or combinations of symptoms may have COVID-19:

If not vaccinated, the CDC strongly recommends you wear a cloth face-covering in public settings where social distancing rules are hard to maintain. "Cloth face coverings," they advise, "should

Even if your state is re-opening, it's important to follow its social distancing guidelines if you are not vaccinated. If you are feeling healthy, that's a blessingbut it doesn't mean you may not make someone else sick. "Limiting face-to-face contact with others is the best way to reduce the spread of coronavirus disease," says the CDC.

Think about how many people press an elevator button or a pin-pad at the grocery store checkout aisle. Even before the coronavirus, these surfaces were crawling with germs. Be sure to wash your hands for 20 seconds after contact with things like a public restroom, a grocery cart or delivery food bags. And use your knuckle if you can.

If you're not feeling lonely during the pandemic, you likely know someone who is. Reach out to them using electronic communication. And if you are feeling lonely, don't be afraid to ask for help. Harvard Health reports a rise in mental health cases since the coronavirus. Many states are offering free helplines with emotional support and someone to talk to.

"The nose is the best organ for breathing," says Dr. Sharona Dayan, a board certified periodontist and founder of Aurora Periodontal Care in Beverly Hills. "It warms and humidifies the air to prepare it for the lungs, while the cilia work to filter toxins from the air. It draws nitric oxide from the sinuses to disinfect the air. Nitric oxide also dilates the blood vessels for oxygen, so there is 60 percent more oxygen in the air from your nose."

As for the mouth, well: "The mouth, on the other hand, delivers cold, unfiltered, dirty air to the throat and lungs. Mouth breathing also results in 60 percent moisture loss from the mouth. The saliva contains immunoglobulins that fight germs, so a dry mouth from mouth breathing is more susceptible to infections."

"While it's true that alcohol may help you to fall asleep faster, ultimately it interferes with your sleep cycle," says Dr. Sujay Kansagra, Director of Duke University's pediatric neurology sleep medicine program (and Mattress Firm's sleep health expert). "In otherwise healthy people, the initial induction of sleep by high doses of alcohol is followed later in the night by withdrawal, which causes frequent arousals and lighter sleep in the second half of the night and may result in an early morning awakening without sufficient rest. Second, alcohol can worsen existing sleep disorders and may even cause new disorders, such as sleep apnea."

"The use of sunglasses protects the eyes and is likely to reduce the likelihood of cataracts, pterygia, pingeulae, and macular degeneration," says Dr. Ming Wang, MD, PhD, an ophthalmologist in Nashville. "The best sunglasses are those that wrap around the face, as this blocks light from all sides and provides the most protection versus flat-fronted sunglasses. Ideal specifications would be 100% blocking of UVA and UVB light. Sunglasses should be worn on any sunny day for eye protection. However, in partial sun or clouds UV rays still do penetrate through and sunglasses are important to wear."

"Poor indoor air quality can be detrimental to health. High CO2 (carbon dioxide) and VOC (volatile organic compounds) levels in a bedroom can lead to sleep-disordered breathing," says sleep consultant Jane Wrigglesworth. "This disrupts a person's sleep pattern. Not only can that lead to exhaustion, it puts excessive strain on the nervous system and major organs. A constant lack of sleep has been linked to high blood pressure, heart disease, obesity, diabetes, low immunity and depression."

The Rx: "We need to ventilate our rooms," says Wrigglesworth. "Opening the window is an easy solution, though if you have allergies, this might not be a good idea. If that's the case, keep your bedroom door open for air circulation. VOCs can be reduced with a HEPA air filter, and are excellent for allergy sufferers."

"Too many people either overdose on supplements, which can be harmful, or they do not take any vitamins," says endocrinologist Romy Block, co-author of The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health. "Vitamin deficiencies can mimic serious health conditions like hypothyroidism."

The Rx: Ask your doctor which is the right multivitamin for your needs.

"Many people are turning to 30-day fitness and diet programs, enabling them to lose large amounts of weight within short periods of time. These types of diets do not work since they are not sustainable, and typically the weight gained back is more than the patient's original weight," says Daljeet Samra, MD, a board-certified physician in obesity medicine. "Patients need to aim for weight loss which is more conservative and over longer periods of time. I typically recommend a 1 lb per week target."

"I see patients daily that don't or have never seen a healthcare provider in their adult life. By the time they get to me, they need open heart surgery," says Jacob DeLaRosa, MD, chief of cardiac and endovascular surgery at Portneuf Medical Center at Idaho State University. "I also find myself diagnosing diabetes, peripheral vascular disease and malignancies."

The Rx: See your general practitioner at least once a year for an annual physical. These days, doctors can schedule some visits via telemedicine.

"I think that one of the worst mistakes people make is becoming obsessed with their health-using technology to monitor their physiology and micromanaging their food," says Dr. Ceppie Merry, Ph.D., FRCP. "Too many people are becoming orthorexic, a new medical diagnosis which refers to becoming obsessed with foods and avoiding certain foods. Stressing over health is counterproductive, as it releases stress hormones which increases our risk of a host of medical conditions. We need to have a healthy balance in our approach to health and wellness."

"Many women have a bad habit of calling their doctor and getting antibiotics before they even know they have a UTI," says Sophie A. Fletcher, MD, of the Sutter Health Group in Santa Rosa, California, an expert in female urology. "Frequent use of antibiotics causes bacterial resistance, and kills off the 'good' bacteria in the body that helps prevent UTIs."

The Rx: "The best prevention is proactive management," she says. "Taking a daily supplement, like ellura, with 36 mg of proanthocyanidins (PAC), prevents bacteria from sticking to the bladder wall."

Two major breakfast mistakes: "Eating light yogurt that is full of chemicals and sugars and thinking that is healthy," says Jaime Harper, MD, an obesity medicine specialist in Avon, Indiana. "And assuming because a processed boxed product is endorsed by the American Heart Association it is good for you."

The Rx: Instead, read the ingredients. If you can't pronounce them, avoid them.

"Most people don't get enough fiber, which has multiple anti-inflammatory mechanisms," says Dr. Gerald Davies. Women should get 25 grams per day and men 38 grams. Meanwhile, avoid any high-glycemic white carbs that have more sugar than fiber.

The Rx: Here are 43 High-Fiber Foods You Should Add to Your Diet.

"Whether you are an elite athlete or a beginner, dehydration can lead to muscle cramps," says Dr. Allen Conrad, BS,DC,CSCS, team chiropractor for Blackthorn Rugby. "Dehydration can lead to shortening of the muscles, which can lead to injuries." Muscles and organs need water to function correctly, and drinking plenty of water can promote weight loss as well. Try and drink 8 glasses of water per day, and more if you eat salty or processed foods.

"Do not run dry. Most people do not drink enough water. It causes blood to thicken, which may increase the risk for heart and kidney diseases," says Dr. Thomas L. Horowitz, a family medicine specialist at CHA Hollywood Presbyterian Medical Center in Los Angeles. That said.

"I would say the worst health mistake you're making is drinking too much fluids," says Dr. Rena Malik, director of female pelvic medicine and reconstructive surgery at the University of Maryland School of Medicine. "Many people in my practice come to see me for urinary frequency. When I ask them how much they're drinking, some are drinking upwards of 100 ounces a day."

The Rx: "The recommendation for kidney health is to drink 64 ounces a day," she says. "This includes what you're drinking at breakfast, lunch and dinner, as well as the fluids you get foods like soups, fruits and vegetables."

"Regular stretching can help prevent degenerative conditions including tendon injuries," says Conrad. "When a muscle or tendon loses flexibility, it is more likely to become injured during exercise, and regular stretching can help prevent conditions such as tendonitis from forming. Try and make stretching part of your daily routine to help prevent injuries."

"Breast cancer will affect 1 in 8 women over the course of their lifetime. Early detection helps reduce the risk of complications and of breast cancer-related deaths, with studies showing that annual mammograms decreased the risk of breast cancer-related deaths by 40 percent," says Anjali Mali, a breast imaging radiologist in Washington, DC.

The Rx: "With the exam taking only a few minutes and no referral needed in most states, there's no reason for an average-risk woman over the age of 40 not to be getting her mammogram," says Dr. Mali.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers.

"With the recent advances in orthodontics to expand the jaws, there is no need to remove teeth to make space for straightening teeth," says Dayan. "Expansion of the teeth in a forward and outward direction also helps to develop more beautiful cheekbones, fuller lips, and opens the space for the tongue to promote better breathing and sleep."

"The worst health mistake you can make for your hair is using hair products that strip the natural oils and dry it out," says Dr. Baiju Gohil, a board-certified surgeon and fellow of the American College of Surgeons. "Read the labels for your shampoo and styling products and avoid anything that contains alcohol or polyethylene glycol, which can dry out your hair; sodium chloride, which can make the scalp dry and itchy; and sodium lauryl sulfate, a very common shampoo ingredient that removes natural oils your hair needs to be healthy."

"The worst health mistake is not being literate on medical matters or asking enough questions," says Ariel Grobman, MD, an ear, nose and throat specialist in South Florida. "Putting your faith in the wrong medical practitioner or in Dr. Google, and not being a watchdog for yourself and your family members when they're undergoing medical care, can overlook horrible mistakes. Recent studies of medical errors have estimated errors may account for as many as 251,000 deaths annually in the United States, making medical errors the third leading cause of death."

The Rx: "Read up on your conditions, ask the risks and benefits of treatments for you and family members and ask questions," says Grobman. "Don't assume just because someone has a white coat or a degree that they have the entire situation under control at all times and have not overlooked anything."

Screenings now start at age 45. "The most common symptoms for colon cancer include change in bowel habits, such as thin stools," says Seth A. Gross, MD, associate professor of medicine and chief of gastroenterology at Tisch-Kimmel Hospital. "Other symptoms to look out for include rectal bleeding and abdominal pain."

The Rx: "If you have any of the above, you should speak with your doctor to discuss the role of colonoscopy," says Dr. Gross.

"One of the greatest regrets your 60-year-old self might have is not wearing sunscreen in your 20s," says Jeffrey Fromowitz, MD, a dermatologist in Boca Raton, Florida. (So he would know!) "But even if you have been wearing sunscreen, here are some other avoidable mistakes:

The Rx: "Bottom line: Daily sunscreen use is critical; it needs to be as integral a part of your routine as brushing your teeth," says Fromowitz.

"It's surprising how little most people know about their family's health history. Yet the cancer history of a family is vital to understanding an individual's personal cancer risk," says Dennis R. Holmes, MD, FACS, medical director of the breast cancer program at Adventist Health in Glendale, California.

"Unfortunately, most people learn their family's cancer history only after they or another close relative has been diagnosed with cancer. To see if you should consider genetic testing, begin by talking to your close relatives to find out which cancers have appeared in your family. If you find cancer patterns that suggest a genetic tendency to develop breast cancer, contact your doctor to request genetic counseling and testing."

Rx: The National Comprehensive Cancer Network recommends genetic counseling and testing of healthy individuals if there is a 1st, 2nd, or 3rd degree family history of any of the following:

"Protein supplements have increased exponentially in popularity over the past couple decades. However, people consume extra protein without understanding the correct amount to take or the damaging effects that an excess amount can cause," says Anthony Kouri, MD, an orthopedic surgeon at the University of Toledo Medical Center. "Risks of protein powder supplementation are not trivial. Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver," leading to insufficiency fractures, kidney stones and liver-function disorders, even precipitating the progression of coronary artery disease.

The Rx: "It is very important to consider your normal dietary intake of protein prior to consuming protein powder," says Kouri. "If you're not an avid weightlifter, and you consume meat, fish, dairy products, and eggs, you are unlikely to require protein supplementation in your diet. The recommended daily dose for adults is generally 46 grams for women and 56 grams for men, but that can vary depending on each individual's health."

"Vitamin D deficiency has reached pandemic proportions in modern society," says Kouri. "Studies demonstrate that it may be found in 50 percent of young adults and apparently healthy children and 25 to 57 percent of adults. As many as 80 percent of adult hip fractures are associated with vitamin D deficiency, and it has been shown to be associated with diseases such as prostate, colon and breast cancer; diabetes mellitus types 1 and 2; multiple sclerosis; hypertension; cardiovascular disease, worsening renal failure, chronic vascular inflammation, and schizophrenia."

The Rx: "The U.S. government's current recommendation of 230 IU vitamin D intake for the average adult severely underestimate the actual required needs of our population," says Kouri. "The actual required intake for most people should be 800 to 2,000 IU daily. This is difficult to achieve without supplementation, especially in higher latitudes and winter climates." Get some sun, toowearing your sunscreen.

"Over the past 30 years, soda and energy drink consumption has increased exponentially," says Kouri. "Several studies have linked sugar-sweetened drinks with weight gain, diabetes, hypertension, hyperlipidemia, gout, and coronary artery disease. In addition, recent evidence suggests that increased intake of sugar-sweetened and low-calorie sodas is associated with a higher risk of stroke."

The Rx: Drink spa water or a no-added-sugar drink like Spindrift instead.

RELATED: The #1 Cause of Obesity, According to Science

"The worst health mistake you can make is using Q-tips to clean out ear wax," says Grobman. "The ear produces wax to protect against infection and it causes water to drain out. It's a natural drying agent. Q-tips only push the wax in further and can injure the skin leading to infection and even perforation."

"Food is medicine, or food is toxic," says Dr. Martha E. Rivera of Adventist Health White Memorial in Los Angeles. "If we eat clean, less processed foods, more foods from nature and more plant-based foods, we'll be able to digest this food, leading to less inflammation. Inflammation is a main driver of diseases: Diabetes, cancer, arthritis, autoimmune disease, cardiovascular disease, depression, obesity and Alzheimer's, to name a few."

"Given the obesity crisis, too many people are trying to lose weight, by eating less and exercising more," says Dr. Vera Tarman, a food addiction expert and author of Food Junkies.

"This is the worst thing you can do. Why? Diets work in the short term but do not last. Diets provoke a deprived mentalityjust wait for the binge to follow! They actually create weight gain you can diet yourself into obesity, because our body wants to hold on to our weight. And they can promote an eating disorder, such as binge eating or night eating."

The Rx: Instead, eat balanced meals, like those found at eatthis.com.

"Our bodies like to be cool when we transition from an awake state to a sleep state. Vigorous exercise can raise the body temperature long after you've finished working out, so it's best to avoid excessive physical activity before bed," says Dr. Kansagra.

The Rx: Science says the best time to workout is in the morning, before you eat.

"The bed should be reserved for only two activities: sleep and intimacy," says Kansagra. "All other activities should be performed outside your bed, and ideally, outside your room. You want to condition your mind to think about sleep when you walk into your bedroom, not about the latest assignment from work."

"Research has shown that foods that are blue or purple in color can help reduce inflammation," says Conrad.

The Rx: "The active ingredient called anthrocyans can reduce the inflammatory process naturally, and are commonly found in foods such as blueberries or eggplant." Enjoy also plums, red cabbage, cherries and blackberries.

"If you drink to stave off the effects of a poor night's rest with lots of caffeine spread throughout the day, you are doomed to have a poor night of sleep again, followed by a similar feeling of fatigue the next day," says Kansagra. "This can be a difficult cycle to break and eventually, once the caffeine is out of your body, the sleepiness will return."

"Unfortunately, there is no such thing as getting used to less sleep," adds Kansagra. "When you are chronically sleep-deprived, the feeling of sleepiness becomes the new normal, so people who are used to sleep deprivation often report that they feel fine. However, when sleep-deprived adults perform tasks that test certain brain capabilities, their performance continues to decline the longer they are sleep-deprived. So although you may feel like you've gotten accustomed to sleeping less, your brain is not necessarily performing at its best."

"Most people make a mistake by blindly counting calories instead of paying attention to the quality of the food, and how it contributes to, or how it damages our health," says Viseslav Tonkovic-Capin, MD a Kansas City-based dermatologist. "One calorie from highly processed food cannot be the same as one calorie from fruit, for example."

"Many people would take and keep taking medicine prescribed by their healthcare provider without knowing what it's for and what possible side effects it could have," says Tonkovic-Capin.

The Rx: Ask your doctor what the medication does exactly, what side effects you may feel, what happens if you miss a dose and how soon you'll feel the positive effects.

"Smoking and the use of nicotine products are very harmful to skin, lungs, wound healing abilities, and all sorts of other important factors," says Inessa Fishman, MD, a facial plastic and reconstructive surgeon with Aviva Plastic Surgery & Aesthetics in Atlanta. " I see some younger patients in my practice who think vaping is harmless, when in reality they are exposing themselves to large doses of nicotine and likely many other harmful chemicals. Big no-no!" Being a smoker also puts you at "severe risk" for complications from COVID-19.

"Lack of sleep puts stress on the body and depletes the body of the anti-stress mood mineral magnesium as well as other mood enhancing nutrients such as B1," says Carolyn Dean, MD, ND, author of 365 Ways to Boost Your Brain Power. "This may result in mood swings, grumpiness, lack of energy, fatigue, depression, anxiety, lack of focus and decreased cognitive ability."

The Rx: "Not all forms of magnesium are easily absorbed by the body," says Dean. "That is why I recommend a liquid picometer form of magnesium."

"Let thirst be your guidedrink water," says Morton Tavel, MD, clinical professor emeritus of Medicine at the Indiana University School of Medicine and author of Snake Oil is Alive and Well. The Clash between Myths and Reality. "One concern with sports drinks is that they deliver lots of calories. Some contain 150 calories, the equivalent of 10 teaspoons of sugar, which can be helpful to a distance runner or equivalent. But the rest of us, and especially children, definitely don't need sports drinks, for that runs the risk of adding to the burgeoning rate of obesity. Unless someone is exercising or competing in a sporting event for longer than 90 minutes, there is no reason to drink something with excess sugar and electrolytes."

The Rx: "In fact, even if you are an athlete and regularly exercise, I still would not recommend sports drinks at any time other than when you are actually in the middle of exercising," says Tavel. "This is the only time where a sugar and salt hit will not necessarily be bad for you. All in all, I would still go for just water and maybe a quick, bite-sized snack like fruit or nuts."

"I think the biggest health mistake people make at this time is ignoring the amount of sugar they put into their bodies," says Ziv M. Peled, MD, of Peled Plastic Surgery. "The scientific literature is now replete with data that suggests increased sugar intake result in greater insulin levels which in turn results in greater amounts of overall inflammation and fat deposition/storage. More specifically, people don't realize where that sugar comes fromlike ketchup and dairy. While being mindful of this intake may take a bit of work in the short term, over time it is a habit that can easily be incorporated into a more healthy lifestyle and is worth its weight in years and months of greater health and vitality."

The Rx: A book like Zero Sugar Diet identifies those added sugarsand helps you eliminate them.

"There are many areas outside of better diet or a new workout program that may be impacting your health and happiness without you even realizing it," says Dr. Jane Frederick, a fertility reproductive endocrinologist in Orange County, California. "For example, avoiding deep and meaningful connections in life can impact your health. The human experience is about connecting with other people, like marriage, close friendships, and staying in touch with family). People with strong social ties were found to be healthier and have a lower risk of death."

"Even at this data-driven age, we are still human beings and as such, find stories much more compelling than data," says Talya Miron-Shatz, Ph.D., a visiting researcher at Cambridge University and CEO of Buddy & Soul. "That neighbor who smoked when pregnant and has a gifted child does not mean smoking is good during pregnancy. It is not a good idea to base your decisions whether to exercise, vaccinate, test for a condition, or treat it on a story, even though we tend to assign stories greater significance than numbers."

The Rx: "Stories are compelling, but you have to stay on top of health information, the validated kind," says Miron-Shatz.

"As a pharmacist the worst mistakes I see include putting medications in bottles other than the ones the pharmacy provides," says Erin Pitkethly, a pharmacist and nutritionist at the Robinsong Health Low Carb Clinic. "Some people put them all in one bottle and then don't know what is what."

"Another mistake is assuming what works for your neighbor/best friend/brother will work for you," says Pitkethly. "Patients will take their friend's prescription medicationnot a great idea. It can be unsafe because of interactions and contraindications."

"One of the worst health mistakes I see in my practice is when patients stop their Plavix, aspirin or Effient or Brilinta," says South Florida Cardiologist Adam Splaver MD. "These medications are prescribed when you have had a stent. Stopping those meds prematurely without consulting a physician can cause you to have another heart attack or stroke."

RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say

"Being overweight is associated with 90 percent of diabetes Type 2, heart disease, hypertension, arthritis, depression, poor sleep and sleep apnea, many types of cancer, truncated immune reactions and poor response to chemotherapy, to name a few," says Fishman.

RELATED: The #1 Reason You Could Get Cancer, According to Science

"Excess utilization of over-the-counter medication because masking pain can delay diagnosis of significant diseases," says Horowitz. "Acetaminophen can hurt the liver, and ibuprofen can affect the stomach and kidneys."

RELATED: I'm A Doctor And Warn You Never Take This Supplement

If you are suffering from COVID-19 symptoms, call your medical provider, and seek emergency care if you experience the following:

"The use of computers, cellphones and televisions in the hours before bed can interfere with a proper sleep cycle," says Wang, an ophthalmologist in Memphis, Tennessee. "This occurs because light that leans toward the blue end of the spectrum is similar to the natural daylight that we'd see around midday. Because that's the time when we're supposed to be most productive, our bodies react to that light by not producing as much melatonin, causing us to be more alert. This can lead to disruption of sleep for many people."

To protect your eyes from the negative effects of cell phone/computer eye syndrome, we should follow the 20/20/20/20 rule. Every 20 minutes of close reading, take a break for 20 seconds, look at an object that is at least 20 feet away, and blink consciously at least 20 times.

The Rx: "People should consider using a setting on their device to limit blue light exposure at night," adds Wang. "Most modern devices offer this. On Apple devices, it's called Night Shift. Other options include blue-blocking filters to place over a computer monitor or blue-blocking glasses, which are available from many online retailers."

"Ingesting artificial sweeteners is a huge mistake. Don't go near them," says Erika Schwartz, MD, an internist in New York City and author of Don't Let your Doctor Kill You. "For example, aspartame, when heated, turns to formaldehyde, which is used to preserve dead bodies. Table sugar is only 16 calories a teaspoon. It's a safer alternative. There is nothing real or good about fake sugar."

"First eat your salad, then eat your protein," says Schwartz. "Why? Salad increases digestive enzyme production, paving the way for faster and more efficient digestion of protein, which is otherwise more difficult to digest."

"The worst mistake you can make for your health is to ignore and not deal with mental stress," says Janet Prystowsky, MD, a board-certified dermatologist in New York. "If you do ignore it, it will likely cause all sorts of problems with eating, drinking, sleeping, social interactions, and physical condition."

The Rx: "Figure out ways to deal with the stress, including talk therapy, physical activity, hobbies, and positive social interactions," she advises. "Your health will greatly improve, and you will be mentally and physically stronger. It will be easier to eat and drink wisely and enjoy exercise. You will be at peace with yourself and others."

"Falls are common in older adults over 65 and can have devastating consequences, but they can be prevented," says Lauren Peterson, PT, DPT, a physical therapist and clinical director of FYZICAL Therapy & Balance Centers of Oklahoma City. "When it comes to falls, there are three things that make up your balance system: your eyes, your inner ear, and your feet feeling the ground. Just like your muscles, these three systems need to continue to be challenged."

The Rx: "A physical therapist specializing in vestibular rehabilitation can develop a program to challenge your balance system and help keep you active," she says.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

"When you grip your butt or thighs to perform pelvic floor muscle exerciseor Kegelsyou are not properly doing a Kegel," says Peterson. "In addition, if you are not properly coordinating your breathing, then you are not getting the full benefit of a Kegel."

The Rx: "Proper Kegels require that you can perform 1) sustained Kegels: 10 Kegels held for 10 seconds, and 2) quick flicks: 10 cycles of contract-and-relax in 10 seconds," says Peterson. "Oftentimes people need biofeedback to learn what a proper Kegel should feel like and to get the full effect."

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