Healthy Teeth for a Beautiful Smile

Healthy TeethA smile can win hearts. The appearance of your teeth really matters when it comes to an attractive and captivating smile. Proper oral hygiene is necessary for healthy teeth and a beautiful smile. Here are the must-dos for healthy teeth:

  • Brush your teeth twice a day: Brush your teeth at least twice a day, once in the morning for a bright smile and once in the night for healthy teeth. Changing your tooth brush on an average of 3 months or so can help avoid spread of bacteria.
  • Check your eating habits: Certain foods cause teeth stains and color changes. So cut back on dark drinks such as coffee, cola, black tea or red wine and other acidic foods. Minimize the intake of candies and caramel sweets that stimulate the growth of bacteria in the mouth.
  • Don’t chew hard food: Avoid foods that make you chew hard. Chewing ice and hard candy creates tiny fractures in the enamel of your teeth. This can lead to major cracks over time.
  • Drink plenty of water: In addition to hydrating your skin and keeping your digestive system healthy, drinking water helps to keep your teeth clean. It will help flush out bacteria from the mouth, which in turn, will reduce risks of gum disease and cavities, and promote fresh breath.
  • Get regular dental checkups: Get your routine dental check up. This will tell if you have any dental or oral condition. Get timely treatment for any dental problem you have.
  • Take teeth-friendly foods: Your teeth needs adequate calcium to stay strong. Dairy products are a good example of calcium-rich food. High-fiber vegetables such as spinach and beans are recommended as they require a lot of chewing, which cleanses your teeth.

Using the right color lipstick also matters when it comes to making your smile look attractive. Light-colored lipsticks bring out the yellow in your teeth. So go for colors that make your teeth look whiter.

Benefits of Drinking Water on an Empty Stomach

Drinking Water on an Empty StomachWe all know that 70% of the human body is made up of water and to keep the system working well, it is necessary to see that it stays fresh and topped up. That’s why health experts always advise you to keep your body hydrated throughout the day. Do you know that drinking water on an empty stomach offers many benefits? Drink water as soon as you wake up and make this a daily routine to enjoy many lasting health benefits.

  • The body repairs itself and casts out all the toxins when you sleep at night. Drinking water on an empty stomach helps to flush out these harmful toxins and leaves your body fresh and healthy. This also improves movement in your bowels and increases the production of muscle cells and new blood cells.
  • This habit can also help accelerate your metabolic rate. This in turn helps improve the digestive system. Drinking water right after waking up purifies the colon, and makes it easier to absorb nutrients.
  • Drinking water the first thing in the morning improves complexion and skin radiance. Dehydration is one of the reasons for premature wrinkles and deep pores in the skin. Drinking water on an empty stomach increases blood flow in the skin and makes it glow. It can have a positive impact on your hair growth.
  • Increased acidity in the stomach causes indigestion. Drinking water on an empty stomach helps to push down and dilute these acids, and prevent the problem.
  • Drinking water also dilutes the acids that may otherwise cause stones in the kidney. Of course, drinking water immediately after waking up is essential for preventing the condition and the more water you drink, the better.
  • Dehydration is one of the leading causes of headaches. Start off your day with a glass of water in the morning to stave off headache.
  • More red blood cells mean more oxygen in your blood which will boost your energy. Drinking water on an empty stomach can help stimulate the growth of red blood cells.
  • When you are on a diet, this habit can support your weight loss efforts. Drinking water when you wake helps flush out toxins, reduces bloat, increases metabolism and burns calories more rapidly, all of which are key elements for weight loss.

So make it a practice to drink water immediately after waking up – it doesn’t cost you anything and you will enjoy many benefits!

Foods to Energize Your Workout

Foods to Energize Your WorkoutEverybody knows how important exercise is to keep the body fit and in shape. What you eat before, during and after the workout session can maximize the benefits of your activity and help you recover fast. You need to consume the right foods and fluids and importantly, the right amounts at the right time.

According to the American College of Sports Medicine, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”

Here are some of the foods that health experts recommend to energize your workout:

  • Fuel up two hours before you exercise by drinking water and eating healthy carbohydrates such as whole-grain cereals, brown rice, fruits and vegetables. It is important to avoid saturated fats and exceedingly healthy protein. These foods digest slower and take away oxygen and energy-delivering blood from your muscles. Pre-workout foods should be rich in calories to maintain the intensity of your workout, but not too rich to slow you down.
  • Taking slow-releasing, complex carbohydrates before vigorous exercise will supply energy and steady blood glucose levels during the workout.
  • Staying hydrated throughout your workout replaces water lost through sweat, helps fight fatigue, and prolongs endurance. Take small sips of water frequently during your exercise session.
  • It is also important to refuel your tank following the workout. Drink enough water along with pure orange juice to restore fluids and carbohydrates. Eat food with protein to repair and nurture your muscles.

Learn more about healthy breakfasts, workout snacks, and meal plans to develop the food plan that works best for you. Good nutrition is as important as exercise to maintain fitness.

Can Drinking More Water Help You Lose Weight?

Drinking Water Lose WeightHave you ever wondered about the role of simply drinking more water? Drinking plenty of water every day brings many surprising benefits. One of the most significant benefits is its capability to promote weight loss. However, the amount of water you take in daily and when you take it all matters when it comes to enjoying maximum benefits. Eight glasses is the typical recommendation of daily water intake but the fact is that it should be more based on the difference in height and weight. If you are after a weight loss goal, the more you weigh the more water your body will need.

According to a report in AuthorityNutrition, 30-59% of US adults who try to lose weight increase their water intake. This might be due to the impact of several reports and studies that claim that drinking water can make you burn more calories. Here are a few facts about how drinking water might be linked with weight loss.

  • If you prefer to drink before you eat, it would act as an appetite suppressant. This is because drinking more water before meals can make you feel fuller and therefore reduce your food intake.
  • You may most of the times mistake thirst for hunger and end up eating more. So make sure you drink water when you are actually thirsty. Importantly, replace calorie-filled drinks with water whenever you feel thirsty and you would end up losing more weight in the course of time.
  • Staying hydrated would also help with your workout efforts. It will prevent muscle cramping and keep your joints lubricated. This could help you to work out longer and harder.

In addition to helping you manage your weight, drinking more water can help you:

  • reduce fatigue
  • regulate body temperature
  • flush out toxins
  • protect your heart
  • prevent/alleviate constipation
  • maintain the health and youthfulness of your skin

Make it a habit to include more fruits and veggies in your daily diet and benefit from the extra bonus water intake. So take conscious effort to include more water in your daily diet and benefit from a healthier life.

Foods that Can Burn Fat Effectively

Foods that Burn FatWe all know that what we eat is crucial when it comes to weight loss. However, do you know that there are some foods that have a high thermic effect, meaning that they burn calories during digestion and absorption? These foods also provide a higher degree of satiety and so including them in your diet can take you closer to achieving your weight loss goals. Here are some of these healthy fat-burning foods:

  • Nuts and peanuts are among the most weight loss friendly foods reported so far. They are low in carbs, but high in fiber, healthy fats and protein. According to an Authority Nutrition report, a low-calorie diet that included almonds resulted in 62% greater weight loss than the same diet supplemented with complex carbohydrates.
  • If you like drinking tea, choose green tea for its double benefits. Studies show that this weight loss friendly beverage not only contains caffeine that helps fat burning, but also has antioxidants that liberate fatty acids from areas which tend to store more fat.
  • While fried potatoes can be fattening, boiled potatoes can actually help weight loss, say experts. Eating boiled potatoes make you feel fuller and you tend to end up eating fewer calories at subsequent meals. Also, cooling them down after boiling helps to increase the content of resistant starch that aids in weight loss.
  • According to a Pennington Biomedical Research Center study, protein can have a huge effect on body-fat percentage. The study found that those on a low-protein diet stored 95 percent of the excess calories as fat and concluded that substituting some carbs with lean, protein-rich foods can boost metabolism and burn more calories.
  • You might have heard about the many benefits of drinking water and its positive effect on weight loss. According to a WebMD report, drinking half a liter of water can boost your metabolism by 30%. So what’s stopping you from drinking this easily available beverage?
  • An article in Prevention magazine says that studies have revealed a link between calcium and weight loss. A 2010 study by researchers at the University of Alabama reported significant fat reduction in people who ate more calcium-rich foods.

Whole grains, hot peppers, and lentils are among the other fat burning foods that you can have. When it comes to weight loss – don’t just focus on food. Getting enough exercise is equally important.

Lifestyle Changes That Can Slow Aging

Lifestyle ChangesYou are as old as you feel, goes the saying. There’s a lot of truth in this and age is nothing but a number for people who maintain a youthful state of mind. In fact, experts point out that rather than worrying that age is catching up with you, making a few positive changes to your lifestyle and cultivating healthy habits can help slow the effects of aging to a great extent.

  • Don’t let stress get the better of you. Find time to relax and be happy. Find happiness in the things around you and practice stress relieving activities like meditation and exercise.
  • Oxidative stress – the imbalance between the production of free radicals and the ability of the body’s antioxidants to fight their harmful effects through neutralization – causes age-related disorders and diseases. Fight oxidative stress by choosing foods with nutrients that support antioxidant defense, such as, beta-carotene (orange, dark green produce) and vitamins C (citrus, broccoli, berries) and E (almonds, sunflower seeds).
  • Sugar consumption speeds up aging and is believed to reduce longevity. So cut your intake of sugar.
  • The appearance of your skin does matter when it comes to looking young. Keep your skin soft and hydrated by drinking lots of water and using high quality moisturizers.
  • It is believed that raising your eyebrows more often may cause forehead lines, one of the visible signs of aging. So try to avoid this.
  • Getting enough sleep is important. Sleep allows the body to rest and refresh itself, rejuvenates the skin, and restores energy levels.
  • Wear sunscreen when you go as the ultraviolet (UV) rays of the sun can damage your skin, cause wrinkles, and make it age faster.
  • Habitual smoking can make you look older than actually you are. Avoid exposure to secondary smoke too.
  • Studies suggest that omega-3 fatty acid can actually slow down the aging process. Fish, and many nuts and seeds are a good source of omega-3 fatty acids, so include more of these in your diet.

An article in the Daily Mail reported on a study which found that people who think of themselves as old and frail are more likely to give up activities which could help to keep them young such as socializing and taking regular exercise. So cultivate a positive attitude, get together with friends and loved ones whenever you can, and involve yourself in activities that can help you stay fit, mentally alert and youthful.

Debunking Some Common Weight Loss Myths

Weight Loss MythsObesity and overweight are common problems, affecting millions of people in many countries across the world. A rising awareness of the health issues that can result from being overweight as well as the desire to improve their physical appearance has led to people setting lofty weight loss goals. Weight loss strategies abound. However, losing weight is not easy. There are many common misconceptions about weight loss and knowing the facts will help you achieve your goals more easily.

  • Starving can help you lose weight fast: Crash diets are not long-term solution. For some people with obesity, a carefully supervised low-calorie diet may temporarily reduce weight, but such diets can put stress on the body and increase the craving for high-fat and high-sugar foods to maintain energy, adding the pounds back on.
  • Older adults cannot lose weight: Age is not a barrier when it comes to losing weight. However, a healthy lifestyle when you are young would help maintain your ideal weight at the later stages of your life.
  • A radical exercise regime is necessary to achieve weight loss: A radical exercise regime may speed up the process, but it is not a mandatory factor. Regular exercise and physical activity are better than a rigorous exercise plan. Your goal must be to burn more calories than you consume.
  • Long-term weight is possible with slimming pills: This is not a solution for long-term weight loss. Choose a healthy, calorie conscious diet and exercise plan instead.
  • Carbohydrates can cause weight gain: Like any other food, excessive intake of carbohydrate can be fattening. Experts say that it’s how much you eat that matters and not whether your diet is high in fat or carbs.
  • Foods with a ‘low fat’ label are a healthy alternative: A ‘low fat’ label doesn’t mean you can eat as much as you want of the food item. Sometimes, food that is low in fat may be high in sugar. So stick to eating in moderation.
  • Drinking water can help you lose weight: Water does not directly affect weight loss, but it can help in your efforts to shed pounds. Staying hydrated can help you avoid overeating and unhealthy snacking.
  • Skipping meals can make you lose weight: Skipping meals makes you tired and deprives you of proper nutrition. You are more likely to snack on high-fat and high-sugar foods to satisfy your cravings. This would lead to weight gain, not weight loss!

The key to successful weight loss is to reduce calorie intake and increase the amount of calories you burn through exercise. A judicious balance of these strategies will help you in your weight loss journey.