Healthy Snacks

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You may wonder if it’s possible to lose weight while not giving up snacks. If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods.

Healthy snacks are one of the keys to diet success. Snacking can keep you full, balance blood sugar levels, provide energy between meals, and even boost overall nutrient intake. However, what you select to eat as your daily snack and the quantity you eat during each snacking session can make all the difference to your overall health.

One study found that healthy snacking is associated with more nutrient-dense eating. Another study found that women who reported two or more snacks per day had higher fruit and vegetable intakes compared to non-afternoon snackers.

But, let’s face it: it can be difficult to find snacks that taste good and satisfy those hunger pangs while still acting as a wholesome part of your diet. Fried foods, greasy chips, and other foods often dominate our snacking habits. So, how can you make sure that the food you choose to enjoy between meals is serving your best interests?

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Below, you can find a list of our top 25 healthy snacks for all occasions based on the popularity of their tastes and textures, their balanced macronutrients, and their provision of essential vitamins and minerals.

Bombay Ranch Broccoli Bites – One of the healthiest food around is the superfood veggie, broccoli. Broccoli provides a satisfying crunch that can be utilized to create an impressively nourishing treat with any number of delectable flavors. You can take this as a candidate for a midday snack.

Chia Chips – Replace unhealthy, boring corn chips with these wholesome chia chips. Chips can be made with blend of wheat and bulgur flour and then pack with chia, flax, and sesame seeds to boost the nutritional value. An ounce of these crunchy treats contains only 150 calories.

Pumpkin Salsa Pita – This pumpkin salsa pita plate provides a satisfying snack that serves up starches, protein, iron, magnesium, zinc, and other essential nutrients in every bite. The salsa spread is easy to make and pairs well with the soft warmth of heated pita bread. Boil some Garbanzo beans and sprinkle them along with some fresh cilantro atop the salsa to your liking.

Honey Vanilla Energy Squares – After a workout, your muscles will be relieved to indulge in a compact snack packed with nutrients that will restore your energy reserves. Energy squares contain a wholesome blend of seeds, fruits and tofu powder seasoned with vanilla and honey offer restorative ambrosia that will become a fast favorite for your post-workout snack.

Mixed Olives – Olives are an incredible snack food that is surprisingly versatile in flavor. While the treats can be eaten as is,  some simple preparation can add any number of tantalizing tastes to each bite. Stuff olives with blanched almonds or minced garlic to create an irresistible taste for any occasion, or mix them in olive oil and chili powder and place them in the oven for a delectable dish.

Pecan Date Rolls – A perfect substitute for unhealthy sweets, these date rolls derive their sugary taste from the naturally delightful dates. The soft fruits are coated with creamy pecan pieces to add a crunchy texture to the treats- though the treats are also available with walnut pieces instead. The result blends two distinctive flavors seamlessly into rolls. Enjoy them as s sweet snack or light dessert.

Dried mango – Dried mango is a sweet and chewy treat that will put your pep in your step at any time of the day. A natural source of energy, this naturally sugary fruit is best enjoyed during your midday lull. Unlike fresh mango, these dried delights can be eaten without creating a mess and can be stored and carried conveniently for weeks.

Healthy Chocolate Vegan Truffles – Cravings for a chocolate treat requires swift satiation, and these truffles do the trick with a taste that is tremendously rich. Seasoned with shredded coconut, cocoa powder or almond flour their diverse flavors allow you to enjoy each bite. Each serving is only 70 calories and contains very little fat, all of which is the healthier unsaturated variety.

Pineapple Sprouted Trail Mix – Trail mix is always a supremely satisfying option. The healthiest mixes combine protein-packed nuts and seeds with fibrous fruits to offer a wide range of nutrients. This particular mix features seasoning that offers a spicy sensation reminiscent of  Thai cuisine,  but you can find a  wide assortment of different mixes on this mix or you can create your own mix.

Mix Nuts – Mix nuts are a super snack for any time of the day. Pair the nuts with few of your favorite fruits for a nutritious breakfast, toss then with leafy greens, and some lemon-infused extra virgin oil for a light salad or munch on the nuts for a simple snack between meals. You can enjoy the standard salted blend of brazil nuts, cashews almonds hazelnuts, and pecans, or a similar mixture that is seasoned with a more indulgent butter toffee blend.

Red Rice Sesame Rounds – A light crisp with a full flavor that is ideal for munching when the urge to snack strikes. These red rice crackers offers little protein and about 100 calories in an ounce. The lightweight nature of snacks makes them a great means of satiating cravings without adding too much bulk to your diet, and the compact size and clean composition of the chips make them an ideal choice for consuming while at the moves, or at home.

Turkish Figs – Turkish figs are a fantastic fruit that is often overlooked by those not already familiar with a moist texture and sweet savor. Every bite of these delectable figs is free of fats and cholesterol and offers a source of antioxidants, essential vitamins and minerals, and dietary fiber. This sweet treat is best enjoyed when paired with artisanal cheese and walnuts.

Freeze-dried Banana Chips – One of the most beloved fruit is now as convenient as the potato Chip. Banana Chips in all forms offer a delicious source of essential minerals and dietary fiber that is both naturally sweet and without any harmful additives or artificial ingredients. While these freeze-dried bananas are the healthiest option and pair perfectly with natural, unsalted peanut butter, also carry plantain chips that are sure to satisfy your chip cravings.

Wasabi Peas – A different kind of spice, wasabi delivers a potent provision of piquancy to peas that is sure to please. In addition to their nutrition, the supremely spicy snack provides a crunch that is sure to satisfy and a kick that will have you alert and focused after your midday snack session. A single ounce of these delectable bites contains 6 grams of protein and 4 grams of fiber while only adding 120 calories to your daily intake.

Homemade Granola Bars – One of the best treats you can eat to cull cravings is a masterfully crafted granola bars packed with fresh fruits, seeds and nuts. The wholesome components create a nutritional symphony more than 20% of Daily Value for both iron and vitamin C. Making a batch of these bars also supplies a plethora of snacks that can be stored and transported with ease.

Chocolate Goji Berry Bars – Quell your chocolate cravings while adding essential nutrients to your diet with two scrumptious super foods packed into one palatable bar. Goji berries (Wolfberry) and quinoa puffs add antioxidants, protein and fiber to the snack while the combination of coconut oil and dark chocolate, and almond butter pack each bar with a creamy, crunchy texture and a full rich flavor.

Quinoa Veggie Wrap – This veggie snack is simple to assemble and provides a well-rounded nutrient profile. Aside from cooking the quinoa, these wraps can be thrown together in almost no time. Carrots and spinach add a light crisp texture to the wrap while the addition of sun-dried tomatoes adds a tart taste that brings the dish together, While you can enjoy half a wrap for a light snack, a full wrap supplies enough fiber and protein to fill you up as healthful lunch plate.

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Do you need gluten-free snacks, or are you just looking for healthy snack ideas packed with protein and not too much sugar?

Whether you’re a purist who only eats whole foods, a foodie looking for new ideas, or a busy on-the-go professional, there’s a healthy snack on below given list for everyone. And you can filter through the list of healthy & filling snacks to find the best ones for you.

Snacking throughout the day is an excellent way to stay energized and alert during even your busiest moments. Choosing delicious treats that are packed with nutrients, vitamins, and minerals will fuel your body and keep your blood sugar levels steady. Some studies have even found that grazing on healthy snacks has even been proven to prevent you from overeating at meals.

Although fulfilling the occasional doughnut craving isn’t a bad thing, reaching for healthy snacks full of protein and other good-for-you ingredients more often will keep that sluggish, mid-afternoon blah feeling at bay. And with a little experimentation, you can find healthy snacks that satisfy all your cravings, whether you want something sweet, salty, or crunchy. The best snacks are the ones that are easy to make, taste great, and fill you up without weighing you down — like these healthy snack ideas and recipes.

Snack Mix – Skip bags of pre-packaged trail mix and make your own instead. Once you pick your ingredients — we suggest pretzels, pecans, almonds, peanuts, Cheerios and pepitas — season them, drizzle with olive oil, and bake for 15 minutes.

Roasted Broccoli – Artichoke Dip – Grab your favorite veggies and dip them into this creamy artichoke dip. It’s only 25 calories per 1/4 cup, so you can much away guilt-free.

Peanut Butter and Jelly Muffins – You’ll only need one of these filling muffins to hold you over in-between meals — but it’ll be hard to resist having a second.

Peach Melba Ice Pops – You’d never guess that these fruity peach ice pops are only 65 calories per serving.

Tomato, Mozzarella, and Basil Scrambled Eggs in a Jar – Snacks in jars are just more fun. This light egg recipe has an impressive 19 g protein, too.

Green Olive, Walnut and Pomegranate Dip –  This dip is packed with tasty veggies like green olives, pomegranate seeds, and walnuts for a quick bite.

Honey-Garlic Cauliflower  –  These crispy bite-sized snacks will satisfy your salt cravings and surprise you with their bold flavor.

Greek Feta Dip – This whipped feta dip is delicious served with toasted pita chips or vegetables like carrots and broccoli for dipping.

Avocado Chips – If you thought there were no more uses for avocados, you were wrong. These avocado chips are perfect way to get the crunch you’ve been craving and all the added deliciousness of avocados.

Zucchini Sushi – This fun take on a sushi-inspired snack will leave you full and satisfied. It only takes 20 minutes to make, and you can mix it up by using your favorite vegetables for different flavors and levels of crunch.

Caprese Avocado Toast – This fun take on a sushi-inspired snack will leave you full and satisfied. It only takes 20 minutes to make, and you can mix it up by using your favorite vegetables for different flavors and levels of crunch.

Chocolate Covered Clementines – These easy-to-make bite-sizes cuties hit the spot when you’re craving something equal parts sweet and salty.

Spiced plums and Quinoa Muffins – Great to have as a healthy breakfast on-the-go, these muffins can be made on Sunday night and enjoyed the rest of the week: just cover with plastic wrap to keep them from drying out.

Eggplant Parmesan Chips – Reach for these crispy eggplant chips, which take just under an hour in the oven, when the craving for something salty strikes.

Peanut Butter protein Balls – These chewy balls, packed with protein, are a great on-the-go snack on a hectic day. These no-bake, poppable treats are made with peanut butter, oats, chocolate chips and a few different kinds of seeds full of rich antioxidants.

Fauxtato Chips – Potato chips can be hard to resist, so it helps to keep a healthier option in reaching distance. These fauxtato chips, made from radishes (surprise!), are the perfect salty alternative.

Sweet N Salty Chocolate Bar – Potato chips can be hard to resist, so it helps to keep a healthier option in reaching distance. These fauxtato chips, made from radishes (surprise!), are the perfect salty alternative.

Jam Yogurt – For a sweet boost to your afternoon yogurt, just add jam. Mix 1 Tbsp jam with 1 container nonfat plain Greek yogurt for a filling snack that’s packed with protein. You will also need Organic reduced-sugar Strawberry Jam.

Frozen Tropical Food Kebabs – A healthy alternative to popsicles, these fruit kebabs feature pieces of frozen mango and pineapple. For extra sweetness, add a drizzle of white chocolate on top. You will also need bamboo skewers.

Spiced Edamame – Sprinkle a pinch of Asian 5-spice seasoning and sea salt on 1 cup steamed edamame (Whole, immature soybeans) for this tasty snack.

Chocolate Chip Delight – Mix 1 Tbsp semisweet chocolate chips + 6 oz nonfat vanilla Greek yogurt for a late-night snack that curbs your sugar cravings.

Peanut Butter Banana Freeze Bites – Slice one banana and spread 1 Tsp natural peanut butter on each side. Sandwich together, wrap in plastic wrap, and freeze for four hours. These are sure to satisfy sugar cravings after dinner.

Celery with Cream Cheese – For a delicious low-calorie snack, spread 1 Tbsp reduced-fat cream cheese on each of four celery stalks. Add raisins for some sweetness.

Mozzarella Sticks – Skip the fried breadcrumbs and dip one part-skim mozzarella stick in ¼ cup warmed marinara sauce for a healthier version of the appetizer.

Cinnamon Popcorn – Sprinkle 2 Tsp ground cinnamon on four cups of air-popped popcorn for a low-calorie sweet treat.

Lime Avocado – Drizzle ½ avocado with lime juice and sprinkle with black pepper. Remove the seed and enjoy with a spoon.

Healthy Banana Milk Shake – In a blender, purée ½ avocado + 1 frozen ripe banana + 1 cup unsweetened almond milk + 1 tsp pure vanilla extract. Pour into 2 glasses.

Cucumber Tea Sandwich – Bring your sandwich game to the next level with this recipe. Toast 1 slice of 100% whole-grain bread. Top with 2 Tbsp hummus + thinly sliced cucumbers and cut into four triangles.

Java Jolt Smoothie – Blend ¾ cup cold coffee + ½ frozen sliced banana + 1 Tbsp chocolate syrup + ¼ cup nonfat vanilla yogurt + 3 to 5 ice cubes.

Dark Chocolate Popcorn Clusters – With only 113 calories per cup, this heart-healthy recipe makes for the perfect snack. To make, melt ½ cup dark chocolate chips in the microwave, then stir in ½ tsp ground cinnamon + a pinch Kosher salt. In a large bowl, toss 8 cups air-popped popcorn + the melted chocolate to coat, then toss with ¼ cup toasted slivered almonds. Spread on a parchment-lined baking sheet and refrigerate until firm, at least 30 minutes. Break into clusters. You will also need dark chocolate chips as well.

Nutty Apples – The kids will love munching on these apple snacks after school. Slice 1 apple and serve with 1 Tbsp natural peanut butter (or any other nut or seed butter).

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Breakfast is the most important meal of the day, but do any of us truly know why? Besides the fact that breakfast foods are hands-down superior to the other two meals of the day (there are so many options!), your body actually benefits when you grab some grub before you head off to start your day.

Studies have shown that eating soon after you wake up can help give your metabolism a boost, which can decrease levels of hunger later in the day, fight off fatigue, and give you extra energy all day long. And if that’s not enough, eating certain foods can even help you shed some extra weight, if you’re looking to do so. Regardless of whether you wake up starving for food, or are fine with a cup of coffee for the morning commute, these 15 healthy breakfast recipes that everyone will gobble up.

English Breakfast Tray Bake – Barbara Mendez, of Barbara Mendez Nutrition, tells Woman’s Day that the best foods for weight loss are vegetables and protein, so this dish serves up both in a delicious and stylish way. This egg, sausage, and veggie dish is savory and will keep you full until lunch.

Slow Cooker Maple-Berry Oatmeal – Oatmeal is “hearty and satisfying and filling,”. If you can’t get in some eggs, or go with oatmeal. Even though it won’t pack as much protein into your breakfast, it can help slow insulin response because of the high density of fiber. Get some antioxidants by adding berries on top.

Bacon and Egg Cups – Cut down on carbs by indulging in these bite size breakfast bites that bake egg, cheese, and a bit of bacon into a toast cup.

Egg in a Hole with Broiled Tomatoes – This breakfast is a hole in one! Get everything you want, and need with this egg and toast dish, served up with some lightly seasoned broiled tomatoes.

Smoothie Bowl – Ditch the straw in favor of this thicker version that you can top with different fruit, granola, and more. Just be careful not to overindulge on toppings like chocolate and granola, which often can be unhealthy in large quantities.

Breakfast Grain Bowl – Retire your dry cereal and try a new kind of breakfast. Add a variety of vegetables, some avocado, and egg. It will fill you up, and keep you full, unlike some sugary cereal.

Fruit and Nut Bars – No baking required for this grab-and-go meal.The ideal breakfast for the person who says they “never have the time”.

Ham and Cheese Egg Cups – Skip the carbs with these ham and egg cups that can be pre-made. You will have a lot more energy throughout the day with double the amount of protein from the eggs and meat. It will also keep you from snacking throughout the day.

Pineapple, Ginger and Walnut Oatmeal – The ginger in this pineapple, ginger, and walnut oatmeal is known to help stimulate digestion, which can aide in weight loss. It’s also super delicious paired with the pineapple and walnut.

Sweet Potato and Kale Frittata – This egg white based dish incorporates veggies of different textures like kale, sweet potato, and red onion with some goat cheese and garlic to create a truly savory breakfast. The egg whites provide protein without the fat from the yolks, and the veggies fuel you without the energy crash.

Ricotta-Honey Toast with Berries – Sweetened ricotta is the perfect spread for toast. Toast bread and in a small bowl, mix together ricotta and honey. Spread ricotta on bread and top with berries.

Sweet-n-Spicy Nuts – Battle hanger with this simple sweet-spicy nut mix of quinoa, honey, cayenne, and ginger.

Brussels Sprout Chips – Preheat oven to 400°. In a large bowl, toss brussels sprouts with oil, Parmesan, and garlic powder and season with salt and pepper. Spread in an even layer on a medium baking sheet.  Bake 10 minutes, toss, and bake 8 to 10 minutes more, until crisp and golden. Garnish with more Parmesan and serve with caesar dressing for dipping. All the crunch none of the guilt.

Green Bean Chips – Preheat oven to 300°. Combine green beans, oil, garlic powder, and crushed red pepper on a large baking sheet. Season with salt and pepper and toss to coat. Roast green beans until crisp, 1 hour and 20 minutes. (Start checking at 1 hour, just in case your oven runs hot!) Let cool 15 minutes, then serve with ranch dressing for dipping. These great perfectly crunchy in oven.

Watermelon Fries – In a medium bowl, combine watermelon, lime zest, chili powder, and salt. Toss to combine. In a small bowl, whisk together yogurt, lime juice, and honey. Top with a pinch of chili powder. Serve watermelon fries with yogurt sauce on the side for dipping.

Green Cucumber Cups – Cut cucumbers into 3” pieces. Using a melon baller or spoon, create a well in each cucumber. In a large bowl, combine tomatoes, olives, feta, dill, lemon juice, garlic, olive oil and oregano and stir until combined. Season with salt and pepper.  Spoon salad mixture into cucumbers. Garnish with more dill if desired and serve.

Apple Chips – Preheat oven to 200°F. In a large bowl, toss apples with sugar and cinnamon. Place a cooling rack onto a baking sheet. Lay apples slices onto the baking sheet so that no apples overlap. Cook for 2-3 hours, flipping apples halfway through. Bake until dried out but still pliable. Apples will continue to crisp while cooling.

Donut Apples – Divide cream cheese among three small bowls. In one bowl, add 1 teaspoon honey. In another bowl, add melted chocolate. In the last bowl, add remaining 1 teaspoon honey and pink food coloring. Stir each bowl together until combined. Slice apples and use a biscuit or cookie cutter to hollow out centers. Spread mixtures on apple slices and top with sprinkles.

Dill Pickle Humus – Place chickpeas, dill pickles, tahini, oil, brine, and garlic into a food processor. Season with salt, pepper and red pepper flakes and blend until smooth. Pour into a bowl and drizzle with olive oil. Top with chopped pickles and dill and serve with pita chips and sliced veggies.

Broccoli Cheesy Bread –  Preheat oven to 425° and line a large baking sheet with parchment paper. Microwave riced broccoli for 1 minute to steam. Carefully ring out extra moisture from the broccoli using paper towel or cheese cloth. Transfer broccoli to a large bowl and add egg, 1 cup mozzarella, Parmesan, and garlic. Season with oregano, salt, and pepper. Transfer dough to baking sheet and shape into a thin, round crust.  Bake until golden and dried out, 20 minutes. Top with with remaining 1/2 cup mozzarella and bake until cheese is melted and crust is crispy, 10 minutes more. Garnish with parsley and pepper flakes if using. Serve warm with marinara.

Creamy Avocado Dip – In a medium bowl, mash avocados with a fork. Stir in yogurt, garlic, and lime juice and season generously with salt and pepper. Serve with chips and vegetables.

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If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss.

But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!)

Make things a whole lot easier on yourself and whip up one of these healthy snacks for weight-loss instead. Some are low-cal/high fiber and some are high fat/high protein. Basically, there’s something for everyone—and they’re all nutritionist-approved or direct from your favorite healthy food bloggers.

Sweet Tail Mix – Your ideal healthy snack should combine a little of each of the macro nutrients—protein, carbohydrates, and fats. Love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix should be your  favorite snacks that won’t spoil appetite for my next meal.

Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts. Reach for a quarter cup of the mixture when you need a boost.

Per serving: 163 calories, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fiber, 5 g protein.

Yogurt with Nuts and Berries – Younger adds a sprinkle of nuts to protein-rich fat-free yogurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fiber. It might sound basic, but it’s a classic snack for a reason.

Make it: Combine 1/2 cup Greek yogurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

Per serving: 205 calories, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fiber, 16 g protein.

Sliced Tomato with a sprinkle of feta and Olive Oil – This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.

Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 1 ounce feta and 1 teaspoon olive oil.

Per serving: 133 calories, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein.

Baby Carrot with everything Humus – Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning  will make your taste buds extra happy.

Make it: Sprinkle 1 teaspoon of everything bagel seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

Per serving: 236 calories, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g protein.

Banana Split – A healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super-fun to eat.

Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and 2 tablespoons of chopped walnuts.

Per serving: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.

Egg on Toast – This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. We recommend using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

Per serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein.

Chocolate Milk – This might seem like just something for kids, but it’s actually a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 percent milk.

Per serving: 174 calories, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fiber, 8 g protein.

White Beans and Olive Tapenade – Get obsessed with kalamata olive tapenade ( consists of puréed or finely-chopped olives, capers, and anchovies). It’s a great combo of fiber, fat, protein, and resistant starch that’ll keep you full and satisfied. Eat it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

Make it: Mix 1 teaspoon canned tapenade (such as Divinia) with 1/2 cup canned white beans (drained and rinsed).

Per serving: 126 calories, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fiber, 6 g protein.

Dates and Pistachios – It’s the usual fruit and nuts combo, but a little more sophisticated. Dates have a honey-like sweetness, which combines with the strong flavor of pistachios into a snack that feels like dessert.

Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

Per serving: 213 calories, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fiber, 4 g protein.

PB-Chocolate Apple Nachos – This sounds crazy-indulgent, but it’s actually a well-balanced snack. You’ll get protein and lots of fiber, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 1/2 ounce melted dark chocolate.

Per serving: 253 calories, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fiber, 4 g protein.

Microwave Egg Taco – Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

Make it:  Crack one egg into a microwave-safe mug and cook for 90 seconds. Immediately stir in 1/2 ounce shredded cheddar, then serve inside a small whole-wheat tortilla.

Per serving: 182 calories, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fiber, 11 g protein.

Roasted Chickpeas – If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fiber.

Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

Per serving: 160 calories, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fiber, 5 g protein.

Almond Butter Crackers – Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and calories.  DIY it instead.

Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 1 ounce whole grain crackers.

Per serving: 233 calories, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fiber, 8 g protein.

Homemade Popcorn – Popcorn is a great snack to fill up on, thanks to all the fiber. And you don’t have to stick with the plain stuff, either. Sprinkle garlic powder and dried rosemary (or Italian seasoning) for extra flavor.

Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favorite herbs or spices.

Per serving: 161 calories, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fiber, 4 g protein.

DIY Ranch Deep with Veggies –  Greek yogurt it a great high-protein snack that is usually sweet. However, you can easily turn that into a savory snack by adding ranch-dip seasoning mix.

Make it: Stir 1 tablespoon ranch seasoning mix  into 1/2 cup low-fat Greek yogurt. Use 1 cup carrot or cucumber sticks for dipping.

Per serving: 142 calories, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fiber, 9 g protein.

Cottage Cheese with Almonds and Honey – This creamy-crunchy-sweet combo is second to none. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

Per serving: 196 calories, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fiber, 17 g protein.

Pear and String Cheese – If you love fancy cheese plates for their combination of sweet, salty, and creamy flavors, you’ll love this less-fussy snack. Pears have natural sugar and lots of fiber, while string cheese is an easy way to get some satiating fat and protein in on the go.

Make it: Slice one medium pear. Eat with one low-fat string cheese.

Per serving: 182 calories, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fiber, 8 g protein.

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Those of  you all with office jobs know the value of healthy snacks for work that help you power through the grind. A mid-morning or afternoon munch is basically like a mini-break for your mind and treat for your senses. But it’s also a practical move. Midday healthy snacks provide the fuel top-off you need to stay focused on your work. (Or, at the very least, make it to 5 o’clock without becoming a hangry nightmare for your deskmates.)

A quick word about the healthy snacks :  “Healthy” means something different for everybody, depending on things like any dietary restrictions or medical conditions you might have, your relationship with food, your interest (or not) in things like weight management or weight loss, your culture, your budget, and so on.

Generally speaking, if you’re snacking in order to sustain your energy until the next meal, then your best bet is to pick something satisfying with nutritional staying power. That typically comes in the form of protein, fiber, and/or fat—to help you maintain stable blood sugar levels and ward off the dreaded afternoon slump. And there is a pretty dang wide array of snack options that can do that.

Here are some ideas for easy, healthy snacks for work you can keep right at your desk. (So no jockeying for fridge space or dealing with thieving coworkers.) Whether you’re craving salty or sweet, creamy or crunchy, there are tasty and convenient choices for you here.

Seeds – Seeds are a source of protein, and they’re easy to store, quiet, and not messy. They’re great by themselves, and even better when you put them on top of things like toast, yogurt, or oatmeal. Some of  my favorites are pumpkin seeds and [sunflower seeds], but chia seeds and hemp seeds are great options, too.

Plain Oatmeal Packets – Oatmeal isn’t just for breakfast—stash it in your drawer for a hearty snack, too. “Packets of instant, plain oatmeal microwaved with water in a mug and sprinkled with cinnamon is a great cold-weather snack when you want something warm and filling. You can also store a full canister of quick oats at your desk.

Raw Nuts – Raw nuts are another great desk snack option because they’re shelf stable, and they deliver a great protein and fat combo. Yo will  love almonds and cashews, but everything from pistachios with the shell on to walnuts or pecans are great for snacking on. And if you keep a packet of oatmeal at your desk, they’re great for adding to that, too.

Dried Fruit – Dried fruit can satisfy that mid-afternoon sweet tooth while tiding you over with filling fiber. Younger goes for a few pieces of dried apricots or dates paired with raw nuts for a dose of healthy fat, too. Pair them with a handful of dried nuts or seeds for a balanced snack.

Nut Butter – Nut butters like peanut butter and almond butter are tasty, versatile desk snacks  pair it with an apple or banana. (Or, if you’re anything like me, eating it straight from the jar).

Air-popped Popcorn – Make easy air-popped popcorn at the office by adding 1/4 cup of popcorn kernels to a microwave-safe bowl, then covering with a microwave-safe plate and popping it in for 2 minutes and 45 seconds. Stash seasonings like cinnamon, red pepper flakes, cumin, turmeric, or dried rosemary in your drawer to add flavor. (You can also make it ahead at home if you don’t have a microwave available.)

Granola – Granola or cereal is a great dry snack to keep at your desk, because you can eat it plain or add it to different parts of whatever else you eat during the day. For example, to get extra fancy, snag some communal milk from the office fridge and pour over your bowl for extra protein. Or try adding a bit to your salad for some crunch—sounds weird, but is delicious!

Tuna Pouches – If you’re stuck at your desk for lunch, personal-sized tuna packets and cans are a great stand-in snack to help hold you over. They’re filled with protein and healthy omega 3s. We recommend sticking to water-packed tuna (or one that doesn’t need draining at all).

Dark Chocolate – Hey, nothing wrong with treating yourself at snack time with high-quality squares of dark chocolate. Cacao is great source of magnesium. Pair with peanut butter, nuts, or Greek yogurt for a protein-filled, satisfying snack.

Roasted Chickpeas – You can DIY these crunchy snacks or buy ‘em pre-made, but either way, they’re a great room temp stand-in for your beloved hummus, and they still pack a protein punch. And there are a bunch of great roasted chickpea recipes out there, like this one that makes them taste like a pumpkin spice latte!

Granola Bars – Granola bars are one of the easiest snacks around, because they’re full of protein, fiber, and healthy carbs. We also recommend different types of bars.

Dried Cereal – Dried cereals like Special K and Kashi will stay good at your desk for a while and are great when eaten by the handful. And if you happen to have some milk in the office fridge, a bowl of cereal is a perfectly delightful midday treat.

Chips – There are a ton of unusual and nutritious chips on the market. When you’re hunting for chips that will keep you satisfied, look for options full of protein.

Energy Balls – The nice thing about energy balls is that you can make them yourself with ingredients you might already have in your pantry. And there are tons of recipes around the web that are delicious and exciting, like these protein bliss balls which are made from dates, walnuts, cocoa powder, and a bit of espresso.

Pita Chips – If you love pita bread like no other, you should probably be keeping pita chips at your desk. You can buy them flavored or unflavored, and they’re the perfect vessel for eating all sorts of dips. Plan to bring some guacamole or hummus as part of your lunch and you can eat it with these.

Veg-Packed Muffins – Something that a lot of people don’t automatically realize is that baked goods like muffins will stay good-to-eat for about a week as long as you keep them in an airtight container—no need for a refrigerator! Veggie-packed muffins are a great way to sneak some veggies into your diet and also eat a muffin. Meal prep a big batch at the beginning of the week so you have some to snack on all week long.

Applesauce – Applesauce is often sold in shelf-stable packets or cups, which means it’s a great snack to keep at your desk. Full of fiber and healthy carbs, it’ll definitely keep you satiated, but if you want it to be even more filling consider combining it with some dried nuts you might also have at your desk.

Apples and Pears – Speaking of apples, the fruit doesn’t go bad easily, which means you can easily keep it at your desk and be able to enjoy for a week (and often way longer!). Ditto pears—as long as you keep them in a cool place, they should be fine, and that definitely shouldn’t be a problem if your office blasts the AC!

Bananas – Remember all the stuff mentioned about apples and pears? Well the same is virtually true for bananas. They don’t last as long, but a bunch will last you about a week. Pick up five bananas the next time you visit supermarket for a weeks’ worth of cheap snacks.

Veggie Chips – Did you know: You can make veggie chips out of nearly any kind of vegetable? you can also find great veggie chips at your local supermarket.

Fruit Chips – How you can make chips out of almost any vegetable, that’s true for pretty much any kind of fruit, too. Again you don’t need to make them yourself to enjoy them—there are plenty of pre-made options that you can easily find at the supermarket.

Dry Roasted Edamame – In frozen form, soybeans are a fantastic ingredient to add to soups, salads, stir fries, pasta, hummus, and more. Fewer people know to take advantage of this epic source of plant protein in its dry roasted form. Similar to roasted chickpeas, they’re crunchy, versatile for seasoning, and chock full of fiber and protein.

Protein Bars – The best thing about protein bars is the plethora of options out there. Name a flavor (chocolate peanut butter, berries and cream), dietary requirement (gluten-free, low sugar), or texture (chewy, wafery) and you can find a protein bar to fit the bill. Many pack 10 to 20 grams of protein into just a few delicious bites. Just be on the lookout for high amounts of sugar alcohols or added fibers if those ingredients tend to cause you tummy trouble.

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These healthy salad recipes are perfect for anyone looking to add a little more nutrition to their diet! There’s a wide variety of green salads, chopped salads, detox salads, colorful fruit salads, chicken salads, seafood salads and plenty more healthy offerings! Learning toward a better you? Healthy salad recipes are not hard to find, in fact, they are EVERYWHERE.

These healthy salad recipes look so mouthwatering it is hard to comprehend that they are SO good for you. Soon you will become a fan of a good salad. Some of these recipes take the term ‘salad’ to a whole new level. You could literally eat them for days.

Here are few Healthy Salad Recipes to start you off in the right direction. Of course, there are thousands of varieties. You will enjoy a wide variety of salad combinations. You could have a different one each day to try them all out.

The healthiest salads start with dark leafy greens and incorporate vibrant colored vegetables and/or fruit. Healthy salads may also contain grains like quinoa or nuts. A healthy salad has a dressing that’s not loaded with large amounts of oil, mayonnaise or other type of fat.

Eating a salad every day is a great way to get in your recommended amount of fruits and vegetables. Be sure to chose a variety of fresh produce and limit dressing that are high in fat and calories.

1. Spicy Carrot Salad: Microwave grated carrots and minced garlic in 1/4 cup water until crisp-tender. Drain; toss with lemon juice, olive oil, salt, red pepper flakes and parsley.

2. Asian Apple Slaw: Mix rice vinegar and lime juice with salt, sugar and sauce. Toss with julienned jicama and apple, chopped scallions and mint.

3. Tomato-Peach Salad: Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.

4. Creole Green Beans: Combine blanched thin green beans and red onion slices. Toss with Creole mustard, red wine vinegar, olive oil, salt and pepper.

5. Herb Salad: Whisk 1 part lemon juice with 3 parts olive oil, and salt and pepper. Toss with dill, basil, chives, tarragon and lettuce.

6. Squash and Orzo Salad: Sauté zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked orzo, parsley, dill, goat cheese, salt and pepper.

7. Champagne Greens: Whisk 1 part champagne vinegar with 3 parts olive oil, and salt and pepper. Toss with Boston lettuce.

8. Watercress-Fruit Salad: Toss peach wedges and watermelon cubes with watercress. Drizzle with olive oil and lemon juice; season with salt and pepper.

9. Caesar Salad: Purée minced garlic and anchovies, lemon juice, Worcestershire sauce, salt, pepper and 1 egg yolk; with machine running, slowly add 1/4 cup olive oil. Toss with romaine; top with Parmesan and croutons.
10. Hearty Tuna Salad: Mix cannellini beans, capers, pickled mushrooms, celery and olives; stir in mustard, lemon juice, salt and pepper. Toss with cherry tomatoes and oil-packed tuna.
11. Southwestern Cobb: Purée equal parts mayo and buttermilk with hot sauce, cilantro, scallion, orange zest, garlic and salt. Drizzle over romaine, diced avocado and jicama, orange segments and crumbly sharp cheese.
12. Tomatoes with Mint: Sprinkle heirloom tomato chunks with salt, pepper and sliced shallots; set aside 5 minutes. Top with fresh mint; drizzle with olive oil and white wine vinegar.
13. Chickpea Tapas: Mix chickpeas, capers and green olives with chopped chorizo, celery, red onion, parsley and cilantro. Toss with olive oil, salt and pepper; top with manchego.
14. Pasta Caprese: Mix chilled cooked fusilli, diced mozzarella, chopped tomatoes, basil, toasted pine nuts and minced garlic; season with salt and pepper.
15. Oranges with Mozzarella: Stack mozzarella and orange slices with basil. Drizzle with olive oil; season with salt and pepper.
16. Dilled Egg Salad: Mix mayo, dijon mustard, dill, and salt and pepper. Stir in coarsely chopped hard-boiled eggs and diced dill pickles.
17. Cantaloupe Carpaccio: Slice cantaloupe extra-thin (a mandoline works best). Drizzle with olive oil and lemon juice; top with pepper and ricotta.
18. Three-Bean Salad: Boil 1/3 cup cider vinegar, 1/4 cup each sugar and vegetable oil, and salt. Pour over blanched green and wax beans, kidney beans and red onion slices; marinate 1 hour. Season with salt and pepper; top with parsley.
19. Greek Cucumber Salad: Mix red onion slices, chopped cucumber, kalamata olive halves, dill and feta. Dress with olive oil and lemon juice; season with salt and pepper.
20. Panzanella: Marinate tomato chunks in olive oil, red wine vinegar, garlic, salt and pepper for 10 minutes. Soak stale bread in water for 5 minutes; drain, then toss with the tomatoes. Add sliced red onion, celery and fresh herbs.
21. Miso-Tofu Salad: Chop 1 inch fresh ginger in a blender; purée with 3 tablespoons miso, 2 tablespoons water, 1 tablespoon rice wine vinegar, some soy sauce and chili paste. Blend in 1/2 cup peanut oil. Drizzle over baby spinach and cubed tofu.
22. Japanese Radish Salad: Top a layer of watermelon radish slices with scallions and baby greens. Whisk mirin, rice wine vinegar, soy sauce, grated ginger, salt, and sesame and vegetable oil to taste; drizzle over the salad.
23. Jicama-Mango Slaw: Toss julienned mango and jicama, red onion, radish and cilantro; add cumin, salt and cayenne. Drizzle with olive oil and lime juice.
24. Tricolor Salad: Whisk 1 part balsamic vinegar with 3 parts olive oil, and salt and pepper. Toss with arugula, escarole and radicchio.
25. Tabouli with Pine Nuts: Mix cooked bulgur, toasted pine nuts, lemon juice, scallions, olive oil, salt and pepper; add diced tomatoes, mint and parsley.
26. Cheesy Spinach Salad: Whisk 1 part red wine vinegar with 3 parts walnut oil, shallots, salt and pepper. Toss with baby spinach, goat cheese and walnuts.
27. Curried Potato Salad: Mix mayo with cider vinegar, curry powder and duck sauce. Fold in roasted sweet potatoes, celery, cilantro and scallions; season with salt and pepper.
28. Smoked-Trout Salad: Whisk 1 part cider vinegar with 3 parts olive oil, minced shallots, horseradish, dijon mustard, honey, salt and pepper. Toss with flaked smoked trout, julienned apples and beets, and arugula.
29. Yellow Trio: Cut the kernels off an ear of corn; sauté in olive oil with yellow squash slices. Toss with yellow grape tomatoes, basil, salt and pepper.
30. Egg Salad with Beans: Toss blanched green beans with sliced radishes and hard-boiled eggs. Drizzle with olive oil; season with salt and pepper.
31. Ambrosia Salad: Whisk coconut milk with grated orange zest and vanilla. Toss with sliced grapes, tangerines and apples; chill. Garnish with toasted coconut and walnuts.
32. Beet Salad: Whisk 1/2 cup vegetable oil with 2 tablespoons sugar, some lime juice, dry mustard, salt, chopped onion and 1 tablespoon poppy seeds. Toss with roasted beets and goat cheese.
33. Celery Salad: Mix sliced celery and red onion with diced soppressata. Toss with lemon juice and zest, basil, a big splash of olive oil, salt and pepper; shave Parmesan on top.34. Watermelon-Feta Salad: Whisk 1 part white wine vinegar with 3 parts olive oil, and salt and pepper. Toss with baby arugula, red onion slices, watermelon cubes, crumbled feta, niçoise olives and fresh oregano.35. Creamy-Crunchy Slaw: Mix mayo with cider vinegar and caraway seeds. Toss with shredded cabbage, scallion and green apple slices, crumbled cooked bacon, salt and pepper.
36. Bistro Bacon Salad: Chop and fry bacon; combine the drippings with cider vinegar, dijon mustard, olive oil, salt and pepper. Toss with mesclun greens; top with the bacon and a poached egg.
37. Black-Eyed Pea Salad: Whisk lime juice with minced garlic, ground cumin, salt, cilantro and a big splash of olive oil. Toss with black-eyed peas, minced jalapeño, and diced tomato, red onion and avocado.
38. Greek Rice Salad: Whisk olive oil, lemon juice, salt and allspice. Toss with chopped cucumber and tomato, scallions, parsley, dill, mint and lemon zest. Stir in cooked rice and a dash of hot sauce; top with feta.
39. Mimosa Salad: Toss butter lettuce with an herb vinaigrette (1 part vinegar, 3 parts olive oil, chopped herbs). Press a peeled hard boiled egg through a fine strainer to make an egg “mimosa;” spoon over salad.
40. Classic Waldorf: Whisk 1/2 cup mayo and 2 tablespoons sour cream with chives, parsley, lemon zest and juice, sugar and pepper. Toss with chopped apples, celery and walnuts.
41. Wedge Salad: Purée 1 cup each mayo and blue cheese with 1/2 cup buttermilk, 1 shallot, lemon zest, Worcestershire sauce, parsley, salt and pepper. Drizzle over iceberg wedges; top with egg mimosa (see No. 42) and crumbled bacon.
42. Curried Tuna Salad: Toast 1 tablespoon curry powder in vegetable oil; cool. Mix with mayo, lime juice, salt and pepper. Toss with canned tuna, red onion slices, cilantro and golden raisins.
43. American Potato Salad: Whisk mayo with parsley, relish and mustard. Toss with boiled quartered potatoes, and sliced celery and red onion. Fold in chopped hard-boiled eggs; season with salt and pepper.
44. Daikon Slaw: Simmer 3 parts rice vinegar with 1 part peanut oil, minced ginger and garlic, Asian chili sauce, salt and sugar. Toss with julienned daikon, napa cabbage and scallions; chill.
45. Macaroni Salad: Whisk 1/2 cup mayo, 3 tablespoons sour cream, dry mustard, sugar, cider vinegar, salt and pepper. Toss with cooked macaroni, sliced celery and red onion, and parsley.
46. Spanish Pimiento Salad: Grill scallions; chop. Toss with olives, pimientos, almonds, sherry vinegar, smoked paprika and romaine. Grill thick bread slices; rub with garlic, tear into pieces and toss with the salad. 
47. Cornbread Caesar: Toss cubed cornbread with melted butter, salt and cayenne on a baking sheet; bake at 400 degrees, 12 to 15 minutes. Toss romaine and chopped tomato with Caesar dressing (see No. 9); top with the cornbread croutons.

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Personal Health Journal



A personal health journal (health diary) is a complete record of your health. It is a journal you keep yourself. The journal helps you keep track of every aspect of your health.

Take a Pledge –

This is my journey, my body, and my mind. Only I can change my life. No one can do it for me. I believe in myself and I trust myself and I know I can maintain it.

My Goal / Vision – I want to gain self control and build / maintain healthy habits.

Remember : You are worth overcoming the challenge.

You are strong enough to reach your fullest potential.

I want to look in the mirror and see someone I am proud of.

I want lasting change for myself – Weakness, Strength, Happiness, Regret and Contentment.

Address challenges and make a game plan for how will you maintain yourself.

The most important thing is to make sure you set your goals correctly and then divide it into small actionable steps. By doing that you make it much easier on yourself to follow through and achieve your goals.

Another great tip would be to create milestones along the way, something that keeps you motivated and reminds you why you’re doing it all, to begin with. It also helps to program you that hard work brings amazing results.

You have to make sure you track your progress daily, so a good trick is to add it to your daily to-do list, at least for the first 20-30 days while you’re still working on making it a habit.

W – Workout

E –  Eat Less

I  – It all adds up

G – Gain Confidence

H – Healthy

T – Think before you eat

L – Little by little

O – Only eat if hungry

S – Start now

S – Success

Life is Tough but so are you


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A personal health journal is a complete record of your health.  It is a journal you keep for yourself. The journal helps you keep track of every aspect of your health.

A personal health journal is an easy way to keep track of your health. Keeping track of your health history helps you to be an informed patient. Knowledge allows you to take more control of your healthcare. A personal health journal also helps you stay healthy. Be sure to take your health journal to your doctor’s appointments.

Personal Health History (Health Diary)
Illness/Injury: Dates:
Hospitalizations: Dates:
Surgeries: Dates:
Medications/Supplements: Dosage & Notes:
Emergency Contacts: Phone & Relationship:
Family Medical History: Additional Details:

A personal health journal should keep track of your overall health. You can customize your journal to include any information that you want. Ask your doctor for recommendations of what to include. Some of the things you should include are:

  • illnesses
  • injuries
  • hospitalizations
  • surgeries
  • allergies
  • conditions that run in your family
  • medicines, vitamins, and supplements that you take. Include how much and how often you take them.

When you fill in your health history, be sure to include the dates. For example, if you were hospitalized, write down the date that you were admitted and the date you were discharged. You also can include notes on how you were feeling.

Why to maintain fitness journal

Keeping a fitness journal means you can plan ahead to achieve your goals, look back to see what’s working and what’s not, and have a clear idea of what you’re going to do today when you head to the gym. It takes the guesswork out of it and maximizes the results of everything you do, because when you keep a fitness journal everything you do has a purpose.

Keeping an exercise journal can also help to:

  • Clarify and focus your fitness goals
  • Break down goals into smaller, more manageable goals
  • Track progress towards goals
  • Plan future workouts
  • Record workouts done and progress
  • Record related non-workout information e.g. sleep, meals, overall energy levels & health
  • Gain a better understanding of exercise habits, helping you to troubleshoot and make changes.
  • Plan exercise rest days
  • Increase motivation
  • Prevent and manage injuries
  • Provide a factual record of successes

A fitness journal means you have all the information you need to assess your current workout, make changes when necessary, track your progress and continually move forward in your fitness.

Not keeping a training journal is akin to going on a journey without a map (or GPS) – you probably won’t end up at your desired destination, and if you do it’ll be by luck and only after a whole lot of wasted time and effort. By recording your training and using this information to plan future workouts, you will eliminate pointless “treading-water” workouts and make sure that each time you exercise you do so with purpose.

 How to keep a fitness journal

A fitness journal doesn’t have to be anything elaborate or complicated – a simple notebook will suffice or you can use one of many online workout trackers and apps. Whatever you choose, you can be sure that using a fitness journal will give you a training edge and help you reach your fitness goals quicker than you ever thought possible.

Ways of keeping an exercise journal:

  • Paper:regular journal, exercise book, scrapbook, folder
  • Computer:Excel spreadsheet
  • Online:App, website, forum, personal blog

Your fitness journal should contain the workout you are about to do as well as your past workouts. Whatever you did last time, try and do a little more this time to push your fitness levels forward.

If you have been doing the same workout for more than eight-weeks or notice that your training progressions have stalled, it’s time to plan a new workout to kick yourself out of the training rut you are in. If you are still making progress, stick with the same (and currently effective) workout you are doing for a little while longer but be ready to change if progress comes to a halt.

Fitness tracker journal

You already know that starting a Bullet Journal is a serious life changer and that this simple system can be used to organize every part of your life. My absolute favorite part of having a journal though is that it is the best way to succeed in your goals and dreams.

I don’t know about you, but one of my constant goals is to get healthier, fitter and usually to lose a few pounds.

The great news is that there are a few hacks, tricks and spreads that you can use in your Bullet Journal to help you achieve your health and weight loss goals.

Bullet journals and trackers are pretty much  synonymous. I think most people who use a bullet journal use a tracker in some form! Some bullet journal trackers to improve your health are simple. For instance, tracking water consumption in your bullet journal is pretty easy! Others bullet journal trackers are much more complicated; they span multiple pages and require a lot of detail. An example of this would be a yearly workout tracker.

But the whole point of a tracker, for the most part, is to ignite positive change. Whether you are kicking a bad habit or trying to make better choices, your aim is use bullet journal trackers to improve your health.

Use bullet journal to improve your health –

To put it simply, bullet journal trackers to improve your health  are some of the best ways to create positive change and be healthier.

Why is that? Here are some of the reasons :

  1. You get to set the pace! A lot of programs or other planners tend to have a specific program and pace to complete.  And if this pace doesn’t match your needs, it’s potentially setting you up for failure.
  2. They are easy to adjust if they aren’t working well. You can easily change or remove from week to week or month to month.
  3. No pressure. It’s easy to get down on yourself if you fall off the bandwagon for a while. However, there’s not really a specific commitment.
  4. You get to create it! I mean, what is more fun than getting your creative juices flowing for a positive project? You can go all out, or you can choose a minimalist style.

You know yourself better than anybody else. And if you like to plan and organize on your own terms, you’re going to find creating your own health trackers to be a powerful tool in your bullet journal.

Keep non workout records as well

There is some non-workout information that is valuable and worth recording. It can help you connect the dots between your lifestyle, exercise and how you’re feeling, helping you to achieve your fitness and weight loss goals.

After all, exercise positively impacts many areas of our lives – often more than we ever imagined possible. Better sleep, improved mood, greater stamina, an improvement of chronic health conditions are often just few of the ‘side-effects’ of regular exercise. Keeping a record of the positive changes can be very motivational. But also, many of these same factors affect how hard we exercise or whether we exercise at all (e.g. sleep deprivation, fatigue, poor mood/ PMS, long working hours). Keeping a record of this allows you to find patterns that are holding you back, and helps you to plan your workouts around things you know are going to impact your exercise performance or the will to exercise.

Extra non-workout information for record:

  • Body weight (or body fat percentage)
  • Hours Slept
  • Appetite (good, average, poor)
  • Mood (good, average, poor)
  • Energy (good, average, poor)
  • Motivation (good, average, poor) 


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If you don’t know yourself, you can’t change as easily. Without understanding your typical health habits in the first place,  it’s more challenging to determine what you need to change. You don’t need a lot to create a tracker. We suggest very few things to manage tracker like notebook, ruler, stencils and a sturdy pens of different colors.

Here are some types of trackers that fall under this category:

Goal tracker – Goal trackers are a lot like the observational habit trackers. But instead of just monitoring your habits, a goal tracker is a list of accomplishments you intend to make on a daily/weekly/monthly basis. Set goals for yourself before starting to plan and track various activities and by writing goals to achieve about various activities like workout, food intake, smoking habit, mood Etc.,

Once you have your SMART goal it’s a great idea to set up to succeed. This means making sure you have everything in place that is going to help you make those big dreams come true. Have a serious think about what is realistic for you… and also what you enjoy. The key to making your goals happen is to be realistic and to follow your joy. If you don’t enjoy something, you won’t stick to it.

Let’s say your first goal is to improve overall health and fitness so break it into smaller parts like –

  • Move body every day ( Walk, Dance, games with kids Etc., )
  • Reach 10,000 steps a day ( buy fitbit for yourself )
  • Drink 8 glasses of water daily
  • Practice self care ( do something nice for yourself )
  • Meal plan and preparation for the week

Number your bucket list – Whether it’s reducing weight, improving food habits or family time Etc., adding a bucket list page to your bullet journal will give you big-picture goals to start working toward. Sleek option is a sweet way to start jotting down your dreams.

Habit Tracker : Observation trackers are actually pretty simple to implement and generally easy to create.

These trackers are bullet journal trackers that solely track your habits. They aren’t so much a call to action but a way to monitor both healthy and unhealthy activities. For instance, maybe you know if you stop showering daily that can be sign of depression. Or maybe the habit tracker indicates you are drinking alcohol maybe a little more frequently than you should or your smoking habit.

Sleep Tracker – A sleep tracker tracks the amount of sleep you get. There are a variety of layouts to try. The two most important are :

This first one just tracks the time you sleep, time you wake, and length of naps if you take any. Write the data in little boxes of your tracker.

This second tracker is a full page tracker. Each day has the full day in hours written down, and highlight the time you sleep. It’s nice because this format is more visual than the list format.

Mood Tracker – Your mental health is just as important as your physical health! If you feel depressed or anxious all the time, you aren’t at your peak of health. By taking the time to observe mood, you can later determine if you are having troubles. Hopefully then you can seek out measures to help improve your mental health.

Your mental health is just as important as your physical health. Plus when you’re not at your best mentally there is no way you can do your best physically. So it’s important you track your mental health.

As a quick aside, your bullet journal will be a lifesaver for your mental health!

Symptom Tracker – Do you get migraines? Bad PMS? A symptom tracker is a great observational option to monitor more troubling concerns. But this list can help improve your health by allowing your doctor to have a better feel for your challenges. The hope is more detailed trackers can assist with more beneficial medical treatment. Health and fitness aren’t only about creating better living habits, it’s also about dealing with the existing conditions you have.

Workout Tracker – Create diets or workout plans, depending on your goals. The important thing here is to start small – don’t try to start from no gym to gym every day for 30 minutes. Plan it in phased manner so that it works within a week or two.You can just mark the days when you workout. This is the usual way to  do since you have already scheduled in your goals. Include running, yoga, steps Etc., in this tracker so that you have variation during weekly schedule.

Weight Loss Tracker – A weight loss tracker is relatively straightforward; typically it’s a method to chart current weight. Sometimes this will look like a chart, other times it may be a ‘color in the box’ as you hit various weight goals. Other weight loss trackers go into more specific detail, highlighting inches lost, fat lost, and other variable measures related to weight loss.

Food / Caloric Tracker – Studies have shown that tracking your food intake can actually help you with weight loss. Yes, a food tracker help you identify your weaknesses and assist with making positive choices. Tracker also states that it helps you to be more mindful about what you consume as well.

Tracking your food is very beneficial and will help you immensely on your journey to a healthier lifestyle. Tracking your food will help you to improve your eating habits and find your weak spots.

Water Tracker – Make sure you drink atleast 8 glasses of water which is not only beneficial for your health but it can really help you with weight loss.

Exercise Tracker – So how is an exercise tracker a bit different than the food and weight loss tracker?

Well, typically exercise trackers follow a specific routine that you intend to follow to improve your health.

Honestly, you can put your health trackers wherever you’d like.

However, I believe that there is a proper way to organize these trackers for optimization in your bullet journal.

Majority of the bullet journal trackers to improve your health will relate directly to your monthly or weekly layouts. I highly recommend that if your health trackers correspond to a specific month, then it’s easiest to maintain it in your monthly layout section. Same if it you decide to break a health tracker down to a weekly format, you’d instead make it a part of your weekly layout.

Period Tracker – As a woman, your period influences your health a lot, and it’s useful to see how your other efforts correlate with your period. That way you won’t feel too bad when you have a chocolate bar or if you can’t run as well as you usually can.

Gratitude Tracker – It’s important to stay mindful when life gets hectic. With a gratitude log,  you can remind yourself of what matters most to you in life and start truly appreciating what you have. Whether it’s a positive memory or a best friend, you can look back on it whenever you’re feeling down.

Motivation page – We all need some motivation sometimes. For everyone keeping up with fitness goals is the hardest thing to do, so you are craving for something motivational all the time!

Create a special page to remind yourself how amazing life will be when you achieve your goals. And of course, always remember why you set the goal. Soon you will  realize that you want to be healthy for the life share with your family. So every time you feel like skipping, remember why and drag butt to a yoga mat.

Review your month – Reflect on the past 30 days by creating your own monthly review. This assessment can help you look back on positive memories, monitor your habits, and point out which goals you’re still working toward, and which ones you’ve accomplished. 


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Threats to Global Health

Threats to Global Health

Threats to Global Health –

The world is facing multiple health challenges. These range from outbreaks of vaccine-preventable diseases like measles and diphtheria, increasing reports of drug-resistant pathogens, growing rates of obesity and physical inactivity to the health impacts of environmental pollution and climate change and multiple humanitarian crises.

Global health plays an increasingly crucial role in global security. As the world and its economies become increasingly globalized, including extensive international travel and commerce, it is necessary to think about health in a global context. Rarely a week goes by without a headline about the emergence or re-emergence of an infectious disease or other health threat somewhere in the world.

The health of the global population can be affected by public health threats or events across the globe. Recent examples of this include the outbreak of coronavirus from china, the Ebola Virus outbreak that began in 2014, the 2009 spread of novel H1N1 influenza, and the 2003 SARS epidemic. Improving global health can support national and global security interests by fostering political stability, diplomacy, and economic growth worldwide.

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Click here for Emerging Issues in Global Health –

Globally, the rate of deaths from non-communicable causes, such as heart disease, stroke, and injuries, is growing. At the same time, the number of deaths from infectious diseases, such as malaria, tuberculosis, and vaccine-preventable diseases, is decreasing. Many developing countries must now deal with a “dual burden” of disease: they must continue to prevent and control infectious diseases, while also addressing the health threats from non-communicable diseases and environmental health risks. As social and economic conditions in developing countries change and their health systems and surveillance improve, more focus will be needed to address non-communicable diseases, mental health, substance abuse disorders, and, especially, injuries (both intentional and unintentional). Some countries are beginning to establish programs to address these issues like India.

The most important health problems –  When thinking about the most serious health problems, there are several ways of looking at them. For example, you might consider

  • the most common causes of death
  • the diseases and conditions of death people worry about the most
  • the causes of death that are somewhat unique to where you live.

These three lists are not the same. Let’s consider each.

The top health problems in the world today :

  • Heart Disease – Smoking, high-fat diet, lack of exercise, and a sedentary lifestyle are common causes, while other body conditions add fuel to the fire aggravating the disease. Atherosclerosis, diabetes, hypertension, and infections are common culprits.

Preventive measures like putting an end to smoking, minimizing salt intake, regular physical exercise, consuming a              diet low in fat, and having regular health checkups will do a lot in reducing your risk for heart diseases.

  • Cancer – While there’s no particular cause of cancer, various risk factors contribute to the genesis of particular kinds of cancer. Tobacco and smoking, obesity, alcoholism, too much sun exposure, and radiation are among the common risk factors, while genetics also plays a pivotal role with increased risk among siblings and relatives.

Regular screening for cancer, lifestyle modifications like regular exercise, healthy diet, quitting smoking, and tobacco are preventive measures.

  • Extreme Obesity –  Increasing obesity rates are not just limited to traditionally wealthy countries but its seen globally. Obesity has been described as an epidemic in modern society. The Obesity problem may be the world’s next great challenge. Being obese causes a variety of health-related issues, increasing your risk of diabetes, heart disease, stroke, and many other problems.

Experts put the explosion in obesity rates in the last decade down to an increase in caloric intake, rapid urbanization, and the rise of new technology that promotes sedentary lifestyles. The impact is felt particularly hard in populations where exercise is not a defining part of the culture. There have been some great advancements in nutritional science in the last few decades. An understanding of food and how it affects hormones in the body have led to the spread of better information about nutrition.

  • Aids – Transmitted through body fluids–blood, semen, breast milk, vaginal fluid, rectal fluids—it can be prevented if transmission of fluids can be avoided. Hence, safe blood transfusion, safe sex, limiting the number of sexual partners, getting tested and treated for other STDs are effective preventive measures.

Antiretroviral therapy (ART) helps HIV infected people to minimize virus load and stop the progression of disease thus, reducing the risk of transmission to other people as well.

  • Stroke – Stroke or cerebrovascular accident is a condition potentially caused when blood supply to the brain is interrupted thus leading to the death of brain cells. It may be caused by ischemia– due to the blocked artery—or it can be hemorrhagic—due to the bursting of the blood vessels. Risk factors include obesity, physical inactivity, hypertension, and diabetes, while genetics also plays a role. Since it can lead to a number of complications like paralysis of contralateral sides of the body, loss of cognitive function, emotional problems and abnormal behaviors, and also due to the fact that treatment for any disease of the brain is complicated, one ought to have adequate knowledge about stroke, about its risk factors in general and everyone should develop a healthy lifestyle.
  • Alzheimer’s disease – While the exact cause of Alzheimer’s disease remains unknown, it’s widely known that advancing age and family history are common risk factors along with obesity, hypertension, and Down syndrome among others.

Treatment therapy includes only symptomatic therapies–cholinesterase inhibitors. Drugs are used according to symptoms, like antidepressants for depression and for agitation, sleep disorders, etc. Routine physical exercise will have an effect on disease progression as increased cardiorespiratory fitness has been shown to slow disease progression.

  • Diabetes – Diabetes is a chronic condition associated with abnormally high blood glucose levels: fasting blood sugar level greater than 110 mg/dl, random blood glucose level greater than 200 mg/dl.

Preventive measures include lifestyle modifications like regular exercise, the inclusion of fiber-rich whole grains, nuts, vegetables and fruits in diet, maintaining a normal weight, and regular checkup.

  • Influenza – Immunocompromised people, especially children, old, pregnant women, and people with conditions like diabetes and hypertension are at increased risk of developing potentially fatal pneumonia.

With complications like pneumonia, influenza poses a serious threat, especially to the above-mentioned risk groups. Preemptive vaccination is the most effective way to prevent disease while regular washing of hands, preventing unnecessary touching of nose and mouth, and wearing masks are also to be followed. Hence, necessary precautions and prevention are the most efficient way to save oneself from falling victim to the influenza virus.

  • Kidney Disease – Causes of acute kidney injury include pre-renal causes like dehydration, blood loss, and shock; renal causes include infections of the kidney; obstruction to urine flow falls under post-renal causes.

Guidelines for kidney disease prevention include reduced protein intake, salt restriction, adequate fluid intake, cessation of smoking, and maintaining normal body weight.

  • High Blood Pressure – High blood pressure impacts numerous other body systems and people with high blood pressure are more likely to develop coronary heart disease, stroke, heart failure, peripheral vascular disease, kidney failure, and certain eye conditions.
  • Smoking and Tobacco – Smoking harms nearly every organ in the body. It increases your risk of cancer, diabetes, heart disease, lung disease, and stroke. If you smoke you are more likely to catch tuberculosis, develop certain immune disorders such as rheumatoid arthritis, and have erectile dysfunction.

Bottom line: If you don’t want to die prematurely; don’t smoke and don’t eat tobacco in any form..


Contrast the list above to the health concerns that rise to the top when large numbers of people are surveyed. As for diseases, here are the most frequently mentioned concerns:

  • Obesity:
  • Cancer:
  • Diabetes:
  • Drug & alcohol abuse:
  • Heart disease:
  • Flu:
  • Mental illness:
  • AIDS:

Remarkably, many of the top causes of death don’t even show up on this list, and many that do barely register. Perhaps survey respondents are thinking more about conditions that cause suffering or impaired quality of life rather than causing death. Or, perhaps the causes of death that primarily affect the elderly (such as stroke) are not as big a concern to the public as those that affect younger individuals. Whatever the reason, the difference is striking.

Why it Matters – It’s not surprising that the top causes of death might vary from country to country. But, that means that the measures we should take to improve our health may not be the same everywhere. It’s particularly important to recognize those diseases that we know can be prevented, slowed, or even reversed with preventive care, changes in diet, exercise, or medications. Good examples include many cases of diabetes and heart disease.

While avoiding preventable death is an important measure of health, it’s not the only one. Maintaining a high quality of life matters as well — and some would say that quality of life is more important than how long it is. Still, information about causes of death is of interest not only because of what it may say about how we live but also in directing interventions.

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Click here for Issues requires attention from WHO –

Here are a few of the many issues that will demand attention from the WHO and the Health Department.

Air Pollution and Climate change –  Nine out of 10 people breathe polluted air every day. In 2019, air pollution is considered by the WHO as the greatest environmental risk to health. Microscopic pollutants in the air can penetrate respiratory and circulatory systems, damaging the lungs, heart, and brain, killing 7 million people prematurely every year from diseases such as cancer, stroke, heart and lung disease. Around 90% of these deaths are in low- and middle-income countries, with high volumes of emissions from industry, transport, and agriculture, as well as dirty cookstoves and fuels in homes.

The primary cause of air pollution (burning fossil fuels) is also a major contributor to climate change, which impacts people’s health in different ways. Between 2030 and 2050, climate change is expected to cause 250 000 additional deaths per year, from malnutrition, malaria, diarrhea, and heat stress.

In October 2018, WHO held its first-ever Global Conference on Air Pollution and Health in Geneva. Countries and organizations made more than 70 commitments to improve air quality. In 2019, the United Nations Climate Summit in September aimed to strengthen climate action and ambition worldwide. Even if all the commitments made by countries for the Paris Agreement are achieved, the world is still on a course to warm by more than 3°C this century.

Non Communicable disease – Non-communicable diseases, such as diabetes, cancer, and heart disease, are collectively responsible for over 70% of all deaths worldwide, or 41 million people. This includes 15 million people dying prematurely, aged between 30 and 69.

Over 85% of these premature deaths are in low- and middle-income countries. The rise of these diseases has been driven by five major risk factors: tobacco use, physical inactivity, the harmful use of alcohol, unhealthy diets, and air pollution. These risk factors also exacerbate mental health issues, that may originate from an early age: half of all mental illness begins by the age of 14, but most cases go undetected and untreated – suicide is the third leading cause of death among 15-19 year-olds.

Among many things, this year WHO will work with governments to help them meet the global target of reducing physical inactivity by 15% by 2030 – through such actions as implementing the ACTIVE policy toolkit to help get more people being active every day.

Global influenza Pandemic – The world will face another influenza pandemic – the only thing we don’t know is when it will hit and how severe it will be. Global defenses are only as effective as the weakest link in any country’s health emergency preparedness and response system.

WHO is constantly monitoring the circulation of influenza viruses to detect potential pandemic strains: 153 institutions in 114 countries are involved in global surveillance and response.

Every year, WHO recommends which strains should be included in the flu vaccine to protect people from seasonal flu. In the event that a new flu strain develops pandemic potential, WHO has set up a unique partnership with all the major players to ensure effective and equitable access to diagnostics, vaccines, and antivirals (treatments), especially in developing countries.

Fragile and vulnerable settings – More than 1.6 billion people (22% of the global population) live in places where protracted crises (through a combination of challenges such as drought, famine, conflict, and population displacement) and weak health services leave them without access to basic care.

Fragile settings exist in almost all regions of the world, and these are where half of the key targets in the sustainable development goals, including on child and maternal health, remain unmet.

WHO will continue to work in these countries to strengthen health systems so that they are better prepared to detect and respond to outbreaks, as well as able to deliver high-quality health services, including immunization.

Anti Microbial Settings – The development of antibiotics, antivirals, and antimalarials are some of modern medicine’s greatest successes. Now, time with these drugs is running out. Antimicrobial resistance – the ability of bacteria, parasites, viruses, and fungi to resist these medicines – threatens to send us back to a time when we were unable to easily treat infections such as pneumonia, tuberculosis, gonorrhea, and salmonellosis. The inability to prevent infections could seriously compromise surgery and procedures such as chemotherapy.

Resistance to tuberculosis drugs is a formidable obstacle to fighting a disease that causes around 10 million people to fall ill, and 1.6 million to die every year. In 2017, around 600 000 cases of tuberculosis were resistant to rifampicin – the most effective first-line drug – and 82% of these people had multidrug-resistant tuberculosis.

Drug resistance is driven by the overuse of antimicrobials in people, but also in animals, especially those used for food production, as well as in the environment. WHO is working with these sectors to implement a global action plan to tackle antimicrobial resistance by increasing awareness and knowledge, reducing infection, and encouraging prudent use of antimicrobials.

Ebola and other high threats pathogens –  In 2018, the Democratic Republic of the Congo saw two separate Ebola outbreaks, both of which spread to cities of more than 1 million people. One of the affected provinces is also in an active conflict zone.

This shows that the context in which an epidemic of a high-threat pathogen like Ebola erupts is critical –  what happened in rural outbreaks in the past doesn’t always apply to densely populated urban areas or conflict-affected areas.

At a conference on Preparedness for Public Health Emergencies held last December, participants from the public health, animal health, transport, and tourism sectors focussed on the growing challenges of tackling outbreaks and health emergencies in urban areas. They called for WHO and partners to designate 2019 as a “Year of action on preparedness for health emergencies”.

WHO’s R&D Blueprint identifies diseases and pathogens that have the potential to cause a public health emergency but lack effective treatments and vaccines. This watch list for priority research and development includes Ebola, several other hemorrhagic fevers, Zika, Nipah, Middle East respiratory syndrome Coronavirus (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS) and disease X, which represents the need to prepare for an unknown pathogen that could cause a serious epidemic.

Weak Primary Health Care – Primary health care is usually the first point of contact people have with their health care system, and ideally should provide comprehensive, affordable, community-based care throughout life.

Primary health care can meet the majority of a person’s health needs for the course of their life. Health systems with strong primary health care are needed to achieve universal health coverage.

Yet many countries do not have adequate primary health care facilities. This neglect may be a lack of resources in low- or middle-income countries, but possibly also a focus in the past few decades on single disease programs. In October 2018, WHO co-hosted a major global conference in Astana, Kazakhstan at which all countries committed to renew the commitment to primary health care made in the Alma-Ata declaration in 1978.

In 2019, WHO will work with partners to revitalize and strengthen primary health care in countries, and follow up on specific commitments made by in the Astana Declaration.

Vaccine hesitancy –  The reluctance or refusal to vaccinate despite the availability of vaccines – threatens to reverse progress made in tackling vaccine-preventable diseases. Vaccination is one of the most cost-effective ways of avoiding disease – it currently prevents 2-3 million deaths a year, and a further 1.5 million could be avoided if global coverage of vaccinations improved.

Measles, for example, has seen a 30% increase in cases globally. The reasons for this rise are complex, and not all of these cases are due to vaccine hesitancy. However, some countries that were close to eliminating the disease have seen a resurgence.

The reasons why people choose not to vaccinate are complex; a vaccine advisory group to WHO identified complacency, inconvenience in accessing vaccines, and lack of confidence are key reasons underlying hesitancy. Health workers, especially those in communities, remain the most trusted advisor and influencer of vaccination decisions, and they must be supported to provide trusted, credible information on vaccines.

In 2019, WHO has ramped up work to eliminate cervical cancer worldwide by increasing coverage of the HPV vaccine, among other interventions. 2019 may also be the year when transmission of wild poliovirus is stopped in Afghanistan and Pakistan. Last year, less than 30 cases were reported in both countries. WHO and partners are committed to supporting these countries to vaccinate every last child to eradicate this crippling disease for good. 


Click here for Deadly Diseases currently affecting humans Globally -

Know more about viruses – 

Viruses are microscopic organisms that exist almost everywhere on earth. They can infect animals, plants, fungi, and even bacteria. Sometimes a virus can cause disease so deadly that it is fatal. Other viral infections trigger no noticeable reaction. A virus may also have one effect on one type of organism, but a different effect on another. This explains how a virus that affects a cat may not affect a dog.

Viruses vary in complexity. They consist of genetic material, RNA or DNA, surrounded by a coat of protein, lipid (fat), or glycoprotein. Viruses cannot replicate without a host, so they are classified as parasitic.

They are considered the most abundant biological entity on the planet.

Few facts on viruses – 

Here are some key points about viruses.

  • Viruses are living organisms that cannot replicate without a host cell.
  • They are considered the most abundant biological entity on the planet.
  • Diseases caused by viruses include rabies, herpes, Ebola, and Coronavirus.
  • There is no cure for a virus, but vaccination can prevent them from spreading.

Dengue – Dengue, a mosquito-borne disease that causes flu-like symptoms and can be lethal and kill up to 20% of those with severe dengue, has been a growing threat for decades.

A high number of cases occur in the rainy seasons of countries such as Bangladesh and India. Now, its season in these countries is lengthening significantly (in 2018, Bangladesh saw the highest number of deaths in almost two decades), and the disease is spreading to less tropical and more temperate countries such as Nepal, that have not traditionally seen the disease.

An estimated 40% of the world is at risk of dengue fever, and there are around 390 million infections a year. WHO’s Dengue control strategy aims to reduce deaths by 50% by 2020.

HIV – The progress made against HIV has been enormous in terms of getting people tested, providing them with antiretrovirals (22 million are on treatment), and providing access to preventive measures such as pre-exposure prophylaxis (PrEP, which is when people at risk of HIV take antiretrovirals to prevent infection).

However, the epidemic continues to rage with nearly a million people every year dying of HIV/AIDS. Since the beginning of the epidemic, more than 70 million people have acquired the infection, and about 35 million people have died. Today, around 37 million worldwide live with HIV. Reaching people like sex workers, people in prison, men who have sex with men, or transgender people is hugely challenging. Often these groups are excluded from health services. A group increasingly affected by HIV are young girls and women (aged 15–24), who are particularly at high risk and account for 1 in 4 HIV infections in sub-Saharan Africa despite being only 10% of the population.

This year, WHO will work with countries to support the introduction of self-testing so that more people living with HIV know their status and can receive treatment (or preventive measures in the case of a negative test result). One activity will be to act on new guidance announced In December 2018, by WHO and the International Labour Organization to support companies and organizations to offer HIV self-tests in the workplace.

Ebola – Ebola is a rare but deadly virus that causes fever, body aches, and diarrhea, and sometimes bleeding inside and outside the body. As the virus spreads through the body, it damages the immune system and organs. Ultimately, it causes levels of blood-clotting cells to drop. This leads to severe, uncontrollable bleeding.

This virus is scary, but it’s also rare. You can get it only for direct contact with an infected person’s body fluids. The disease was known as Ebola hemorrhagic fever but is now referred to as the Ebola virus. It kills up to 90% of people who are infected.

Coronavirus – Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). A novel Coronavirus (CoV) is a new strain that has not been previously identified in humans.

Coronaviruses are zoonotic, meaning they are transmitted between animals and people.  Detailed investigations found that SARS-CoV was transmitted from civet cats to humans and MERS-CoV from dromedary camels to humans. Several known Coronaviruses are circulating in animals that have not yet infected humans.

Common signs of infection include respiratory symptoms, fever, cough, shortness of breath, and breathing difficulties. In more severe cases, the infection can cause pneumonia, severe acute respiratory syndrome, kidney failure, and even death.

Standard recommendations to prevent infection spread include regular hand washing, covering mouth and nose when coughing and sneezing, thoroughly cooking meat and eggs. Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing.


Click here for Health Issues Specific to Women’s Health -

While both men and women contract various conditions, some health issues affect women differently and more commonly. Furthermore, many women’s health conditions go undiagnosed and most drug trials do not include female test subjects. Even so, women bear exclusive health concerns, such as breast cancer, cervical cancer, menopause, and pregnancy. Women suffer higher heart attack deaths compared to men. Depression and anxiety exhibit more frequently among female patients. Urinary tract conditions present more often in females, and sexually transmitted diseases can cause more harm to women. Among the conditions that present most frequently in women, the following eight illnesses pose considerable health risks.

Heart Disease

In the United States, heart disease causes one in every four deaths among women. Although the public considers heart disease a common issue among men, the condition affects males and females nearly equally. Yet, only 54 percent of women realize that heart disease is the top health condition threatening their gender. In the United States, 49 percent of all consumers suffer from high blood pressure, high cholesterol, or smoke; factors that contribute to heart disease.

Breast Cancer

Breast cancer, which typically originates in the lining of the milk ducts, can spread to other organs and is the most aggressive cancer affecting the global female population. The condition presents more among female populations in developed nations due to their extended life spans.

Initially, women afflicted with breast cancer may develop breast lumps. Most breast lumps are non-threatening, but it is important for women to have each one checked by a care provider.

Ovarian and Cervical Cancer

Many people are not aware of the differences between ovarian and cervical cancer. Cervical cancer originates in the lower uterus, while ovarian cancer starts in the fallopian tubes. While both conditions cause similar pain, cervical cancer also causes discharge and pain during intercourse.

While ovarian cancer presents extremely vague symptoms, the condition is very complex. Finally, Pap smears detect cervical but not ovarian cancer.

Gynecological Health

Bleeding and discharge are a normal part of the menstrual cycle. However, added symptoms during menstruation may indicate health issues, and unusual symptoms, such as bleeding between menstruation and frequent urinating, can mimic other health conditions.

Vaginal issues could also indicate serious problems such as sexually transmitted diseases (STDs) or reproductive tract cancer. While care providers might treat mild infections easily, if left unchecked, they can lead to conditions such as infertility or kidney failure.

Pregnancy Issues

Pre-existing conditions can worsen during pregnancy, threatening the health of a mother and her child. Asthma, diabetes, and depression can harm the mother and child during pregnancy if not managed properly.

Pregnancy can cause a healthy mother’s red blood cell count to drop, a condition called anemia, or induce depression. Another problem arises when a reproductive cell implants outside the uterus, making further gestation unfeasible. Fortunately, obstetricians can manage and treat common and rare health issues that emerge during pregnancies.

Autoimmune Diseases

Autoimmune disease occurs when body cells that eliminate threats, such as viruses, attack healthy cells. As this condition continues to escalate among the population, researchers remain baffled as to why the condition affects mostly women. While many distinct autoimmune diseases exist, most share symptoms such as:

  • Exhaustion
    ● Mild fever
    ● Pain
    ● Skin irritation
    ● Vertigo

Most of the autoimmune system rests in the stomach. Duly, many who suffer from this condition have resorted to natural healing practices, such as:

  • Consuming less sugar
    ● Consuming less fat
    ● Lowering stress
    ● Reducing toxin intake

However, the best defense against autoimmune disease is early detection.

Osteoporosis weakens bones, allowing them to break easily. Several factors can cause the condition that occurs mostly in women, such as:

  • Age
    ● Alcohol consumption
    ● Certain prescriptions
    ● Genetics
    ● Lack of exercise
    ● Low body mass
    ● Smoking
    ● Steroid use

To detect the condition, care providers measure bone density using an X-ray or ultrasound diagnostic. While no cure exists for osteoporosis, care providers can prescribe treatment to impede illness progression, which might include dietary supplements, healthy lifestyle choices, or prescription medication.

Depression and Anxiety

Natural hormonal fluctuations can lead to depression or anxiety. Premenstrual syndrome (PMS) occurs commonly among women, while premenstrual dysmorphic disorder (PMDD) presents similar, but greatly intensified, symptoms. Shortly after birth, many mothers acquire a form of depression called the “baby blues,” but perinatal depression causes similar – but much stronger – concerns, emotional shifts, sadness, and tiredness. Perimenopause, the shift into menopause, can also cause depression. No matter how intense the symptoms, care providers can provide relief with a prescription or therapeutic treatments.

Health Technology for Women

Soon, new technologies will emerge to assist care providers in treating women’s health conditions. Researchers have developed innovative medical treatments, such as a patient operated device that prepares women for breast reconstruction using carbon dioxide instead of needles and a blood test that can detect whether gestation has started outside of the fallopian tubes. Other developing medical technologies include an at-home, do-it-yourself Pap smear, and a test that determines pregnancy using saliva as a sample.

Women can lower the risk of cancers and other common illnesses with healthy habits and regular care provider visits. However, in many underserved communities, nurse practitioners (NPs) and nurse midwives fill the shortage created by a lack of care providers while covering service areas encompassing far too many clients. As America’s health care needs increase, care provider organizations will need many more NPs to ensure positive health outcomes for women in these communities.

Health crisis


Click here for How to tackle global health crisis -

Healthcare leaders around the world are familiar with the term “public health crisis”. From possible pandemics to the impact of obesity, our approach has been limited to reacting to the problem, not addressing its root cause.

This has become a paradox in healthcare. More than 50% of the world lives with chronic disease. Take the US, where chronic diseases, the majority of which are the result of decades of unhealthy behavior, impact 75% of seniors and account for 71% of the more than $3 trillion spent on healthcare.

99% of disease management is in the hands of individuals and their families.

The global population of the oldest seniors, 80 years of age or older, is expected to triple, to 446.6 million people, by 2050. Combined with the 50% of the world’s population that lives with chronic diseases today, this will certainly challenge healthcare systems around the world.

Healthcare leaders worldwide must shift from reactive, episodic care to managing health holistically, where the focus is helping people change their lifestyles so they can live healthier lives. Here are three initiatives healthcare leaders worldwide can adopt.

A. Intervene at the intersection of health and lifestyle – 

It’s no secret that it’s difficult for doctors, patients, and caregivers to change unhealthy behavior, and patients’ personal circumstances, that lead to chronic conditions.

To have an influence, health insurance providers must be present at the intersection of health and lifestyle. Social determinants of health – such as food insecurity, social isolation, and loneliness that hinder an individual’s ability to alter unhealthy behavior – can be directly addressed at this juncture.

Insurance companies governed by the government of respective countries should take action at the intersection of health and lifestyle with what could be called Bold Goal: that the communities served will be 20% healthier because they can make it easy for people to achieve their best health.

They can partner with local food banks to learn about food insecurity and how screening for it in medical clinics could help,  work with grocery stores and primary care physicians ( PHC) to address diabetes, nutrition, and health literacy, which has helped reduce the number of unhealthy days.

Yet these improvements are also dependent on care access. Increasing care access, and making it easier for people to obtain affordable care, is important, especially for care in the home. With aging populations impacting many countries, technology advancements that enable telehealth and remote monitoring will help caregivers stay connected to the loved ones they care for, as well as their clinical teams.

Care in the home is not only the preferred location for a person living with multiple chronic conditions; it’s also a lower-cost setting. By intervening at the intersection of health and lifestyle, they can help people make behavior changes while still living in their communities.

B. The transition from volume to value – 

The unhealthy behavior and sedentary lifestyles adopted by societies worldwide have had a significant impact.

But there is a solution. In a value system, the physician is reimbursed not for the services, but for the patient’s health. The primary care physician plays the central role, including the coordination of care provided by specialists. This role enables the PHC ( Primary Health Centers ) to identify redundancies, such as multiple drug prescriptions. That helps slow disease progression and lower costs, making life easier for the patient and their caregiving team.

While physicians are embracing the value-based model with aligned incentives, a recent study of Family Physicians detailed barriers, from lack of staff time to a lack of resources to report, validate and use data that have not budged over the last few years.

Despite these barriers, physicians can partner and embrace the value-based model and the results for all members.

While value-based care reimburses healthcare providers based on the patient’s optimal health, physicians need real-time data that enables them to help correct unhealthy behavior to achieve these results.

C. Achieve interoperability in a digital age – 

When you have interoperable workflows and systems, physicians, hospitals and health plans are all working together in managing the patient’s health, which leads to a better physician/patient relationship and sets the foundation for early intervention.

In an interoperable system, physicians have real-time, personalized information based on patient health and financial claim data that’s easily and securely shared via an Electronic Health Record (EHR). Physicians use EHRs to identify and intervene in moments of influence, such as proactively informing a patient his or her unhealthy behavior is leading to diabetes.

Technology will keep disrupting care, but it won’t solve everything. By incorporating technology as an element of the holistic approach, one that is designed to address unhealthy behavior and social determinants at the intersection of health and lifestyle through personalized data, chronic disease progression can be slowed down across the world.

New Year Resolution 2020

New Year Resolution 2020

new year resolution 2020



In This New Year Resolution 2020 set goals as people set at the beginning of each year and aim to achieve them. These goals could be related to your career, health, social, or family life.

You may be busy finding the perfect before and after photos for the New year challenge trending on various social media platforms, or focusing on staying fit through the holidays so you can keep to last year’s resolutions, but it’s important to remember to look back on the past ten years with a critical eye. A lot of really important, shocking, and saddening major events have happened in the past that we’ll never forget, and we should use this opportunity — as we come fresh into the new year and the new decade — to learn from the past and make ourselves better for the future.

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Click here for Most common new year's resolutions ( how to follow through on them )-

Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development. Chances are, more than a couple of the top 10 most common resolutions will look familiar to you:

  1. Exercise more
  2. Lose weight
  3. Get organized
  4. Learn a new skill or hobby
  5. Live life to the fullest
  6. Save more money / spend less money
  7. Quit smoking
  8. Spend more time with family and friends
  9. Travel more
  10. Read more

According to a study published, only 54% of people who made New Year’s resolutions were successful. That means about half of the people who set a goal for the new year will fail!

Naturally, we don’t want to be in the camp of folks that fail to achieve their aspirations and dreams for 2019, so we’ve put together an exhaustive plan for following through on your resolution.

If you want to realize your New Year resolution of 2020, follow these steps:

  1. Mentally prepare to change: Being that it’s the end of one year and the beginning of the next; it’s perfect timing to take stock in the past year’s accomplishments. Think about the following:
    1. What did I set out to do in the past year?
    2. Where did I make progress?
    3. Where didn’t I see progress?

    Naturally, your resolution may focus on areas that lack progress, but don’t forget to savor the progress made, and find some small way to celebrate. Those happy feelings are useful! If possible, try to associate them with an object or word related to your accomplishment.

    You will want to keep upbeat with your new resolution, so you can use that positive association with last year’s accomplishments to remind you of those good feelings when you are feeling challenged.

    As you start thinking about the changes you want to implement, make sure to do the following:

    • Stay positive
    • Try not to make big/quick changes
    • The change should be gradual
    • Build on smaller changes
    • Allow a little room for error
  2. Set a goal that motivates you: To do this, you need to make sure the goal you set is important to you and only you and that there is value or benefit for you in achieving the goal. It is these two things that will provide the reason and willingness to take action. This is also known as motivation! Thus, it’s a safe bet if your resolutions align with the following:
    • Your goals
    • Your priorities
    • Your dreams
    • Your aspirations

    Not only should you align around your inner-most desires, but you should also make sure the resolutions align around your top priorities. This will lead to a “must do” attitude.

  3. Limit resolutions to a manageable amount: A common mistake in resolution setting is having too many and spreading yourself too thin but we are not superheroes. Thus, you should make a shortlist of resolutions that you can manage in the upcoming year. Knowing that a shortlist of priorities is the hard part. The key here is understanding how to prioritize. Here is an exercise that you can undertake to help you figure out what is most important in your life. All you need is a post-it pad, a pen, and a wall.
    1. Write anything you want to accomplish for self-improvement purposes on a post-it
    2. Each post-it only gets one discreet tactic
    3. Place each post-it on the wall
    4. Go crazy – use as many post-its as possible
    5. Group together similar post-its
    6. Place the topics you feel strongly about at the top of the wall
    7. Put the topics you feel “meh” about on the bottom
      The final piece of the puzzle here is knowing your limitations and personal bandwidth. With that in mind, you should focus on your top priorities while balancing how much attention you can honestly devote to a resolution.
    8. Final thought: It’s better to tackle one resolution well than multiple resolutions poorly.
  4. Be Specific: Fortunately, the SMART goal setting framework can help you craft better goals.SMART goals are:
    • Specific – Articulate the resolution as clearly as possible. For example, quitting smoking is better than being healthy. While “being healthy” is great, the wording can be interpreted in many ways.
    • Measurable – Quantify your resolution if possible, i.e. I will lose 10% of my body weight.
    • Attainable – Choose a goal within the realm of possibility, but yet challenging. Making 100 friends this year would be amazing, but probably pretty hard to do. On the other, making 10 new friends is doable.
    • Relevant – Keep it relevant to your priorities and goals.
    • Time-sensitive – Give yourself a time-frame in which to achieve a goal. A deadline will instill some urgency and provide a time when you can celebrate your success.
  5. Break up Big goals into Smaller ones:   We have the best of intentions and may accidentally take on a goal that is too big to achieve. Thus, it’s helpful to divide a big goal into smaller goals that are more achievable. you can break up your year-long resolution into weekly or monthly goals. And have tasks planned for each month.

Now chunking up a big goal is easier said than done. Here are a few tips to help you make your massive goal more achievable:

  • Create a list of sub-tasks
  • Prioritize and order them
  • Use a visual map to display
  • Assign milestones to each task
  • Decide how much time each task requires
  • Allocate resources accordingly
  • Focus on the next step, not the big goal

6. Write down your goals: While it’s great to have goals, it is critical to document them in some way. Here are six reasons to write down your goals:

  1. They are easy to forget. While that may seem silly, we are human, and it is human to be easily distracted and forgetful.
  2. Writing down your resolutions helps you clarify what it is you want to achieve. It forces you to make decisions and be precise with your words.
  3. Writing establishes intention, but action needs to be taken to achieve your resolution. Having a written account of your goals is a constant reminder to take action.
  4. Written goals can act as a filter and guiding light for what opportunities to pursue. On any given day, there are a million decisions to make. When in doubt, refer to the goals you have set to dictate the way forward.
  5. Documented goals will help you overcome resistance to progress. We set goals to move forward, but there is a natural resistance to change. Your written goals spur you forward when you hit a speed bump or obstacle.
  6. Finally, written goals are a reminder of how far you have come and what you have achieved. It’s a nice feeling to look back at the end of next year, and know your resolution has come to fruition. It’s a reason to crack open that bottle of champagne and celebrate.

Here are a few ways you can document your resolutions for 2020:

  • Write them in a journal
  • Draft an email to yourself
  • Store in some note-taking tool
  • Print and tape to the wall

7. Share your resolutions with others: It’s great to make a resolution for yourself and maybe even write it down, but if no one else knows about it, it’s easy to forget about or even ignore. On the flip side, your counterparts who decided to tell someone about their goal, feel something different. Now that they’ve gone public with their goal, they feel a sense of obligation and accountability.

Crazy as it sounds, this sense of guilt is often more powerful than self-motivation. The upshot here is that when you do succeed, the people you shared with will celebrate with you! If you want to take goal sharing to the next level, you could organize a group having similar goals. Your group will be a collection of highly motivated people who share a common goal and are looking to encourage and help each other improve.

How to do it:

  1. Find some kindred spirits with similar goals
  2. Meet regularly (weekly or monthly depending on the level of commitment)
  3. Share setbacks and progress
  4. Stay motivated!

Now if you don’t have the time or inclination to do the above, another way to achieve the same result is to make a post on social media declaring your intentions to all your friends. You can bet people will cheer you on and ask about your progress over the course of the year!

8. Automate where possible: The good news is you probably have technology in your pocket that can help you follow through on your resolution – automation in the form of reminder apps.

Nowadays there are a million different apps and services to help you follow through on your resolutions. These free tools can help provide a constant reminder. On top of these commonly used apps, there are also a “to-do list” and task management apps that have the ability to schedule reminders and milestones.

9. Review your resolutions regularly: If you are not thinking about your resolution regularly, you are not going to follow through. Thus, a crucial part of realizing your goal is a regular review. At a minimum, this review should be monthly, but the more frequent the better.

Here’s one way to build goal review into your routine.

  1. Schedule a monthly “big picture” review during the first week of each month. This will serve as a planning meeting where you distribute smaller tasks and goals to different weeks throughout the month.
  2. Do a weekly check-in to check progress on the monthly goal.
  3. Set a daily reminder for smaller resolution tasks.

It may seem a little crazy to think about your resolution every single day, but it is those smaller incremental steps that lead to massive changes over the course of a single year.

10. If you fall off track, get back on immediately: We’ve established it will take time for your resolution to become a reality and we know change is difficult so we should leave some room for mistakes and setbacks.

Keep the following ideas in mind:

  • Skipping an intermediate task is not a complete failure
  • Missing a goal by 10% or even 80% is not a complete failure
  • Finishing a task late is not a complete failure
  • A moment of weakness is meaningless in the grand scheme of things

Setbacks can happen, but so long as they are handled correctly, they will not impact the big goal. if there is a setback, it’s important to understand what lead to that moment, and how you can avoid a similar situation in the future.

Once a mistake is made, own it and move on to the next thing. For example, if you skipped a study session, make it up tomorrow, and keep on moving. A few small mistakes shouldn’t spoil your resolution for the year!

We hope these 10 steps help you follow through with your resolutions and make 2020 your best year yet.


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              A Fresh Start And A Long Way To Go



Click here for Achievable New Year's Resolutions for Healthier and Happier Life -

This year, fill your resolution list with easy, good-for-you goals. Try one of these simple lifestyle tweaks each day, and you’ll not only jump start a healthier body and mind — you’ll feel fantastic and so psyched to make 2020 your best year ever.

There are tips here that will calm you down and ease your stress, help your skin glow, and organize the crazy in your life. You’ll find easy ways to squeeze a little more fitness into your busy days and sane strategies for de-cluttering.

Hoping to make 2020 the year you slim down a bit? We’ve got some surprising, fresh ideas that will help you get there. All of that, plus some advice that will help you take care of someone very important, the person you often forget to pay attention to in the madness of your crazy-busy life: you!

Share your resolutions one-on-one: “Some research shows that telling others your goal makes you feel like you’ve already achieved it,”. But other studies indicate that sharing progress can help you keep going. Confide in one friend, “then share achievements with others when you’re on the road to success.”

Do one thing at a time: Multitasking doesn’t make you more efficient, but it does stress you out. “If your focus is fragmented, you’ll likely find yourself getting anxious as new items come up when old ones are still incomplete. Instead,  organize your activities into chunks of time, such as kid time and cooking time, and then “commit to being focused in those allotted minutes and see what happens.”

Take the stairs: Take 10 minutes to run up the stairs in your office or home. A study shows that tired women who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories too!)

Start doing yoga with your partner: Health experts believe partner yoga helps couples get more comfortable with each other’s bodies, a boon for better sex. Solo yoga can increase enjoyment as well, affecting arousal, desire, and satisfaction — the practice helps relax your mind and strengthen pelvic muscles.

Listen to music, novels while your workout: Exercisers who listen to music or saved an audiobook for the gym worked out 51% more often than those who didn’t, per a study in Management Science. Sweat while listening to an intense thriller, and the treadmill time will fly by.

Do one new exercise :

Plyometric exercises — like burpee push-ups — get you fast results, say, fitness experts :

1. Squat and place hands on the floor.

2. Jump feet into plank.

3. Drop the chest to the ground and perform a push-up.

4. Jump feet forward into the squat position.

5. Jump up, reaching hands overhead, and repeat sequence for 30 seconds. Rest. Do two more sets.

Make it easier: Step back instead of jumping and do a push-up on your knees.

Explore new hobbies:  Another sleepy Sunday? Today’s the day you try Thai food, attend a ballet, or take a painting class — whatever feels fun. When researchers found that those who complained of major boredom were roughly twice as likely to die from heart disease.

Play upbeat music: Blasting any happy-making tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood, and lowering stress, research shows. So make a playlist — any songs that oat your spirit will do the job.

Write to yourself: When your inner critic picks up her bullhorn, jot down the kind words you’d say to a friend in the same situation. “We have such a hard time channeling compassion for ourselves, writing it down makes it easier to shift perspective.”

Switch up your routine: Any exercise is good for you, but one study found that people who worked out in multiple ways were less likely to have shortened telomeres, the DNA segments on the ends of chromosomes that tend to break down as we age (longer telomeres are thought to be an indication that a body is aging slowly). Sign up for tai chi, rock climbing, crew, and Pilates… so many choices!

Go to bed on time, with your partner: Getting sufficient zzz’s can make you feel ready for action. A study found that women who got more sleep had more desire the next day and an overall easier time becoming aroused. Every additional hour they slept increased their likelihood of having sex by 14%. So skip late-night web searches and hit the hay.

Give yourself more compliments: Repeat after us: “Today is my day. I’m thankful for me.” Positive self-talk can help you focus on what’s good in your life. Research shows that a little vitamin G (for gratitude) can make you feel happier and more satisfied and even improve your sleep. “If you repeat an affirmation related to gratitude in the morning, you’re likely to show and feel more of it throughout that day.

Spend less time glued to your phone: In a survey, it was found that 83% of readers lost track of how long they spent on their devices. But short of deleting all social apps, it can be hard to trade screen time for more productive pastimes like walking the dog and coffee with friends. Whether you’re Team iPhone or Team Android, download the latest software to access built-in tools that help you track your personal app usage.

Learn a new skill: Physical exercise keeps your body healthy, and mental exercise is key to keeping your mind sharp. Trying something new can boost memory skills and more.

Meditate every day: The benefits are endless (think better sleep, less stress, and more focus), but it can be hard to switch off your mind at first. Turn to devices and apps to get a jump-start.

Try this trick for a better night’s sleep: Next time you have trouble nodding off, there’s a research-backed idea that could help: Take a hot bath. It helped people fall asleep about 10 minutes earlier and have a better quality snooze. The best time to do it? About an hour or two before bedtime, says other research.

Ease stress with kindness: ….kindness toward yourself! Recent research shows that practicing self-compassion slowed people’s heart rate and sweating, two symptoms our bodies produce when under chronic stress. So take some time each day to focus on something you love about yourself.

Get artsy:  To help ward off the blues, engage in a bit of culture—a trip to the museum, a night at the theater, or attending a concert. A new study found that people who make regular trips to these types of attractions have a lower risk of developing depression than those who don’t.

Chow down on blueberries and walnuts: Separately or together, these berries and nuts have health superpowers: Blueberries have been shown to help people with metabolic syndrome (a cluster of conditions such as high blood pressure, high blood sugar, and too much belly fat), and walnuts can help reduce LDL, the bad kind of cholesterol. Toss them on oatmeal or in a salad, and eat up for a healthier 2020!

Add more citrus to your grocery cart: When you see all those gorgeous in-season grapefruits, oranges, clementines, and pomelos in the produce aisle, grab an armful. Winter citrus can help keep skin looking healthy thanks to vitamin C, which aids in collagen production. Researchers have found that people who ate foods high in C had fewer wrinkles and less age-related dry skin than those who didn’t.

Become a plant owner: Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure. And when people work near plants, they report greater concentration, satisfaction, and perceived air quality.

Eat veggies regularly: Whether you’re slimming down or just staying healthy, vegetables are your Best friends. 




Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development.

Click here for One liner resolution that focuses on making you better year-on-year -

  • I won’t take everything so seriously.
  • I will make my dreams come true.
  • I will give myself more compliments.
  • I will spend less time online.
  • I will smile more.
  • I will get more sleep.
  • I will learn to delegate.
  • I will speak less and listen more.
  • I will try something new.
  • I will take a picture of something I love every day.
  • I will volunteer.
  • I will de-clutter my life.
  • I will stop making excuses.
  • I will switch up my routine.
  • I will live in the moment.
  • I will read something that makes me happy.
  • I will do something that makes me feel good.
  • I will laugh every day.
  • I will learn a new skill.
  • I will remember to look up.
  • I will take back my lunch break.
  • I will explore new hobbies.
  • I will commit to experiences – not things.
  • I will listen to new music.
  • I will surround myself with people who inspire me.
  • I will plan a vacation.
  • I will be fearless.
  • I will choose happiness instead of chasing it.
  • I will pay more attention to what’s happening in the world around me.
  • I will take responsibility for my own happiness.
  • I will move more.
  • I will invest in myself.
  • I will pay it forward.
  • I will be more grateful.
  • I will want less.
  • I will stop procrastinating.
  • I will spend more time in nature.
  • I will eat better, not less.
  • I will be more confident.
  • I will take a trip to somewhere new.
  • I will do one thing at a time.
  • I will increase my emotional intelligence.
  • I will not commit to things I can’t do.
  • I will try new food.
  • I will visit the dentist regularly.
  • I will let go of my grudges.
  • I will learn how to cook.
  • I will overcome my fears.
  • I will be kinder to myself.
  • I will learn to say “no”.
  • I will spend more time with family and friends.
  • I will live life to the fullest.




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This 2020

Don’t just dream, Do.

Don’t just hear, Listen.

Don’t just talk, Act.

Don’t just tell, Show.

Don’t just exist, Live.

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This 2020

May your day be as glittery as DIAMOND.

May your friends be as good as GOLD.

May your heart stay as green as EMERALD.

May your soul remains as pure as a PEARL.

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In 2020

I will breathe the fresh air.

I will think of Solutions.

I will not let my worry Control Me.

I will not stress level Break Me.

I will never Quit.


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This year 2020

Love what you see in the Mirror.

Make time for Creativity.

Never say no to Adventure.

Eat more Green Food.

Send handwritten Thank Yous.

Be Kind to Strangers.

Buy less Choose Well.

Give the present of Presence.

Learn from Others.

Give out too many Compliments.

Embrace Simplicity.

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In 2020, I will

-be clear with what I want

-overcome my fear of rejection

-not dwell on my mistakes

-embrace change, let go of things and people that need to go

-be patient let time do its job

-develop habits that make you better

-be kinder

-heal as necessary

-stop self-doubt


-try to be happier

-try to have a meaningful life

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This year

Break a bad Habit

Learn a new Skill

Do a Good Deed

Visit a new Place

Read a difficult Book

Write something Important

Try a new Food

Take an important Risk.

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Oral Health-III


We try to inspire people to just take control of their oral health because if you don’t take of your oral health, it affects so many different aspects of everyone’s lives. If your smile and mouth are not together, it affects your relationship, your self-esteem, and your health.   

Oral health is a reflection of the physiological, social and psychological factors that are essential to our quality of life


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Poor oral health care can result in poor overall health.

You don’t have to brush your teeth… …Just the ones you want to keep !!!

Don’t rush when you brush.

Better Teeth Better Health

Smiles are always in fashion

A smile is a curve that sets everything straight

A genuine smile comes from the heart, but a healthy smile needs good dental care

Smiles are great investments. The more you collect the better you feel.

Remember dentistry is not expensive … Neglect is

Smile it raises your face value

Smile, it lets your teeth breathe

Keep a smile on your face and let your personality be your autograph

Smile, It’s free therapy

Smile. It is the key that fits the lock of everybody’s heart

A warm smile is the universal language of kindness

Laughing cheerfulness throws the light of the day on all the paths of life

Smile at the obstacle, for its a bridge

Keep Smiling. It makes people wonder what you’re up to

Your smile will give you A Positive Countenance that will make people feel comfortable around you

A baby’s smile is an antidote to meet your day’s stress away

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Oral Health Tips – 

Brush with fluoride toothpaste and a soft-bristled toothbrush after a meal or at least twice a day

Floss daily right before bedtime

Eat a well-balanced diet; this helps keep your teeth and gum healthy

Don’t Smoke or Use Tobacco

Limit between-meal snacks, especially those sugar

Drink plenty of water

Be Flawless not Floss less

Have your mouth checked regularly by a  dentist

Replace your toothbrush every three months or sooner if the bristles begin to worn out


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Do’s and Don’ts of Oral Hygiene

The Do’s of Oral Hygiene

To maintain a proper level of oral hygiene take the following actions – 

  • Do use a soft-bristled toothbrush. These bristles are easier on gums and they make it easier to reach under the gums.

  • Do be sure to brush your teeth at least twice a day. While brushing after every meal is optimal, brushing twice a day should suffice.

  • Do clean your gums and your entire mouth, not just your teeth.

  • Do make sure to floss as well. It’s important for keeping both your teeth and your gums healthy.

  • Do eat healthier and avoid foods that can cause tooth decay. Eat a mouth-healthy diet! Indulge yourself in foods such as whole grains, fruits, vegetables, lean meats, and of course, water!

  • Do take steps to stop any nighttime teeth grinding. While you won’t be able to cure it on your own, it’s best to talk to your dentist about it to determine what your best method of treatment will be.

  • Do go to the dentist once every six months. Not only will you get your teeth cleaned, but the dentist will be able to check your mouth for tooth decay, gum diseases, or any other potential problems.

The Don’ts

Following habits, you should not follow – 

  • Don’t use a hard-bristled toothbrush. These bristles can sometimes be painful and even cause the gum line to recede.

  • Don’t take a brushing session off. Even if you’re busy or feeling tired, make sure to brush at least twice a day.

  • Don’t skip flossing. Flossing is a vital part of oral hygiene and it’s helpful for dislodging food particles trapped between your teeth.

  • Don’t forget to wear a mouth guard if you’re going to play a sport with the potential for dental injuries.

  • Don’t smoke. This can discolor your teeth and increase the likelihood of tooth decay.

  • Don’t ignore your diet. Eating too many acidic or sugary foods can cause tooth decay and other oral problems.

  • Don’t wait to see your dentist if you have bleeding gums, tooth sensitivity, or any other oral issues. Toothaches can be a sign of a more serious dental issue. See your dentist as soon as you discover changes in your dental health.
  • Go overboard with bleaching! Over-bleaching your teeth can make them very sensitive to hot and cold foods, thus causing a variety of other problems.

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Mouth wash and other basic hygiene – 

  • While using mouthwash, one should keep swish the solution in your mouth for 30 – 60 seconds.
  • There are different mouthwashes for different functions: an antiseptic one to kill the bacteria, fluoride wash to reduce the chances of caries, an extra-strength mouthwash for bad breath. Evaluate your needs and use them accordingly. Mouthwash is not a substitute for brushing.
  • Try to rinse your mouth after each meal to make there is no food stuck in your teeth.
  • Floss, while not popular in India, helps in keeping the teeth healthy. It cleans out the space between teeth that the bristles of the brush cannot reach.
  • Try avoiding hard candies and other acid-producing foods
  • Sugary sweets are best eaten in the daytime.
  • Avoid tobacco, caffeine and carbonated drinks
  • Visit your dentist once in six months as a part of your regular schedule. Don’t wait till toothaches or other obvious symptoms to see your dentist.

With a little effort and a little discipline, you can make sure to have the sparkling white teeth seen in the advertisements, without the CGI.


Oral Health-II

oral health


Oral Health & Common Prevention –

All of these common dental problems can be prevented and kept at bay with very simple day-to-day oral hygiene measures. Brushing in the morning and before bed alone won’t be enough to make sure your oral health is on tip-top shape.

Much like everything else, you have to spend some money on your dental needs. Pay your dentist a visit regularly. Get your teeth checked and cleaned on a regular basis as well. These might be simple steps but you lessen the chances of you getting dental problems that can lead to something worse.

Aside from these, limit your intake of foods that will contribute to the build-up of plaque on your teeth like the following:

  • Sweets – hard or soft candies, caramel, chocolate, cookies, etc.
  • Carbonated drinks – they’re very high in sugar which bacteria feeds off of
  • Snacks – most store-bought snacks have loads of sugar, sodium and other preservatives that are harmful to your teeth enamel

If you’ve been smoking for a while now, you might want to start decreasing your nicotine intake. Smoking leads not only to teeth stains but can lead to oral, throat, and lung cancer as well. If you don’t smoke, keep it that way.

For those who are heavy drinkers by habit, drink in moderation. Alcohol also contributes to many dental problems especially if you don’t have a habit of brushing after.

Develop and religiously practice a healthy dental habit as well. Expand to more than just brushing your teeth in the morning and before bed. Include flossing every other day and gargling with mouthwash after you brush to help get rid of bacteria.

And, as basic as this sound, drink more water. Water helps keep your mouth hydrated and clean. Also, use a toothpaste brand that’s high in fluoride. That will help strengthen the enamel around your teeth!

Conclusion –

Dental problems can be prevented and completely avoided if you be responsible for your oral health. If you take hours a day in the gym to keep your figure, you should show the same dedication to your oral hygiene. Keeping your oral health up by staying away from food that contributes to plaque build-up is also a step in taking care of your fitness. That’s hitting two birds with one stone!

Also, if you notice any abnormalities with your oral health, it’s always advisable to consult your dentist for early prevention. Don’t ignore a small growth, consistent mouths sores, toothaches, or even something as simple as bad breath. Prevention is better than cure.

All in all, this boils down to discipline, self-control, and responsibility.

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Click here for Preventing and treating common dental problems-

For most people, the basics of good dental hygiene are taught from a very early age – and with good reason. Teeth serve multiple purposes, all of which are important to vary degrees. A person’s ability to masticate is perhaps the primary reason for teeth, as it helps make the digestion of food possible.

One’s appearance, from their smile to the shape of their face, is also dependent on their teeth. As useful and important as teeth are, however, they are not indestructible. In fact, they are susceptible to a number of problems that can potentially result in their loss. Fortunately, these problems are often preventable if a person adheres to good dental habits. To develop these habits, it is important to understand what the potential threats are and how to avoid them.

Bad Breath

Halitosis, which is commonly known as bad breath, is a problem in which a person’s breath has an unpleasant or foul odor. Problems with bad breath may be caused by a number of things, such as lingering food particles in the mouth, recently eaten malodorous food items, dryness of the mouth, poor dental hygiene, mouth infections, or illness.

Resolving bad breath is dependent on its cause. For some, bad breath may be resolved by simply brushing the teeth to remove plaque buildup and brushing the tongue with a toothbrush or tongue scraper to remove bacteria. When dental disease or infection is the source, treatment by a dentist may be necessary.

Good dental hygiene is also an important part of preventing bad breath. In addition, toothbrushes should be replaced every three months, and people should schedule regular dental exams and cleanings. Bad breath caused by dry mouth may be prevented by chewing on gum or drinking water at regular intervals.

Gum Disease

The gums are the tissue inside the mouth that serves as a support for the teeth. When they become infected due to toxins produced by plaque, it is called periodontal disease, commonly known as gum disease. There are two basic types of gum disease: gingivitis and periodontitis. Of the two, gingivitis is a milder form and is reversible.

When people have gingivitis, they may notice that their gums are red and swollen, and at times, there may be some bleeding. Periodontitis occurs when gingivitis is left untreated. It is an advanced stage of gum disease in which plaque spreads beyond the gum line.

When a person has this type of gum disease, bacteria can cause deterioration of the gums and destruction of tooth-supporting bones. In addition, it can lead to loose teeth and/or tooth loss.

Prevention is key when it comes to gum disease. Proper brushing and flossing techniques to remove plaque and bacteria are important. Teeth should be brushed after meals, and one should floss between the teeth at least once a day to remove hidden debris and plaque.

People with certain health conditions, such as diabetes, should talk with their dentist about their health and the risk of gum disease. Proper maintenance of these health conditions may also help reduce the risk of gum disease. Treatment of gum disease ranges from non-surgical procedures to treatments that require surgery.

Surgical procedures include gum graft surgery and periodontal pocket reduction. Non-surgical treatments include scaling and root paining and antibiotics to treat any infection.

Tooth Sensitivity

The sensitive nerves of the teeth are covered by a layer called dentin. Dentin may become exposed due to factors such as receding gums and/or gum disease, age, overzealous brushing, or even tooth-whitening products. Once the dentin exposure happens, a person can experience irritation or pain from eating foods that are sweet, hot, cold, or acidic. Even breathing in very cold air can cause pain.

This is a condition that is called tooth sensitivity. The pain that people feel is due to the many microscopic channels in the dentin that lead to the inner part of the tooth called the pulp. A tooth’s pulp is made up of nerves and blood vessels. When the dentin is exposed, the nerves become irritated when certain foods are eaten.

Fortunately, tooth sensitivity is preventable with good oral care. By properly brushing with a soft-bristled toothbrush, flossing one’s teeth, and reducing the consumption of acidic and sugary foods, it is possible to prevent the recession of gums that leads to sensitivity.

If the sensitivity of the teeth is already a problem, treatment is required. A dental appointment will be necessary to determine the actual cause of sensitivity. Treatment may involve at-home solutions, such as using a fluoride rinse or brushing with a desensitizing toothpaste or a high-fluoride toothpaste. In-office treatments may include fluoride varnishes over the root surface, fillings to cover the exposed roots or the use of plastic resin or dentin sealers.

Yellow Teeth

Tooth discoloration, or yellowing of the teeth, is a condition in which the teeth become stained or discolored. There are numerous potential causes for tooth yellowing, including excess fluoride, plaque and/or tartar buildup, aging, smoking, medications, or certain types of food. Preventing yellowing of the teeth is not always possible, particularly when it is associated with genetics.

For other people, yellowing may be prevented by avoiding certain foods that are acidic or foods that are high in tannins and that may stain the teeth, or by making changes in lifestyle such as quitting smoking. Having the teeth cleaned every six months by a dental hygienist may also help to prevent teeth from turning yellow.

To treat this problem, a person may see their dentist about in-office teeth-whitening procedures. Over-the-counter teeth-whitening is also an option for many. Other options to discuss with a dentist are veneers or dental bonding for a more improved appearance.

Tooth Decay

When plaque forms on the teeth, it produces acids. These acids, which are sticky, adhere to the teeth, and attack the enamel. If not properly removed, the plaque can damage the tooth enamel. This condition is called tooth decay, and if it is left untreated, it can result in cavities or small holes in the teeth.

According to the University of Chicago Medicine, tooth decay is a disease that is so prevalent that only the common cold is more common. Tooth decay is caused by improper brushing or failure to regularly brush one’s teeth, health conditions such as diabetes, consuming sugary foods, dry mouth, and smoking. Lack of fluoride also contributes to dental decay.

Tooth decay is highly preventable with basic oral maintenance, such as flossing daily and brushing the teeth for two minutes following every meal or, at minimum, twice a day. When brushing one’s teeth, fluoride toothpaste is important, as the fluoride helps teeth resist decay by hardening the enamel.

Treatment of mild tooth decay may be resolved by improving one’s habits in terms of dental hygiene and the use of a daily fluoride mouth rinse. If tooth decay has led to the formation of cavities, it may require treatment based on its severity.

Treatment options include removing the decay and filling the hole with a dental filling, replacing a part of the tooth with a crown, or removing infected pulp during a procedure known as a root canal. Tooth decay may become so bad that these treatment options are not viable. When this is the case, the dentist may suggest removing the tooth altogether.

Tooth Erosion

Tooth enamel is the hardest substance in the human body; however, acids from bacteria and certain food and drink are corrosive and can begin to wear away tooth enamel. When this happens, it is called tooth erosion. In addition to bacteria and acidic food and drink such as sodas and juices, tooth erosion may also be caused by digestive problems such as vomiting, as stomach acid is highly corrosive.

This is particularly problematic for people who suffer from disorders or illnesses that cause frequent bouts of vomiting. Tooth erosion may be exacerbated by dry mouth, as saliva works to neutralize teeth-corroding acids in the mouth.

Brushing with a soft-bristled toothbrush after eating and drinking is only the first step in preventing tooth erosion. Eating a slice of cheese or drinking milk can help to neutralize acids in the mouth. Reducing the number of acidic drinks consumed is also a major preventative step. Saliva may also be stimulated by chewing a stick of gum. When buying chewing gum, sugar-free gums that contain xylitol are most effective and safest for the teeth.

 Mouth Sores

There are various types of sores that can appear on the gums, tongue, inner cheeks, lips, or at the bottom of the mouth. They can range from mild sores that appear due to irritation, such as biting one’s cheek, to more serious sores that are indicative of illness such as cancer of the mouth. The most common sores of the mouth include canker and cold sores.

Canker sores are non-contagious and may be caused by hormone changes, stress, a weakening of the immune system, certain health conditions, or a lack of vitamins such as iron or B12. These types of sores are more common in women than in men and have a yellowish appearance with a white center and a red outer ring.

Herpes simplex virus causes cold sores that, unlike canker sores, are highly contagious. These sores only appear on the mouth when triggered by stress, exposure to the sun, hormone changes, or fever and illness. This type of sore starts off as blister clusters before crusting over.

Prevention of mouth sores depends on the type of sore. People who frequently get sores from bites to the inner cheek can prevent them by chewing more slowly and carefully. Using care when drinking hot foods can help prevent sores from burns. Canker and cold sores may be prevented by reducing stress, which is a trigger for both. Antiviral medications may also be given to help prevent cold sores from appearing.

Treating simple sores that occur due to irritation typically involves soothing the irritation. A person may take over-the-counter pain relievers or gargle with cool or saltwater. Canker sores may be treated by applying a paste of baking soda and water. Icing cold sores and using over-the-counter creams and drying agents may also be helpful.

A doctor should be seen if it is a new sore with no apparent cause if the sore is accompanied by fever, difficulty swallowing or drooling. Sores that last for several weeks should also be seen by a doctor. Treatment by medical professionals depends on the type of sore and its severity.


Pain that radiates from the teeth is called a toothache. There can be several causes for a toothache; however, one of the most common is caused by an inflammation of the pulp called pulpitis. Pulpitis is a result of tooth decay and cavities. Toothaches may also be caused by other problems, such as a wisdom tooth erupting, gum infections, or cracked or otherwise damaged teeth.

A toothache can be prevented when a person takes steps to prevent tooth decay and cavities. This includes brushing and flossing regularly and eating a healthy diet. If a person has a toothache, they should consult a dentist to determine the exact cause.

This is important, as a toothache that lasts could indicate that the tooth is dying and require immediate action. A toothache that is accompanied by swelling or fever could also indicate an infection that may spread. Dentists treat toothaches according to the underlying cause. Treatment may range from antibiotics to tooth extraction.

Tooth Crowding –

Tooth crowding isn’t only an aesthetic dental problem. It can cause alignment issues that eventually can cause temporomandibular jaw disorder or TMJ. Misaligned bites can cause jaw problems that might need surgery to fix.

Fixing tooth crowding would be the best way – through the lengthy procedure – prevent jaw disorders and misaligned bites. This naturally for many. When baby teeth fall out and new teeth come out in a peculiar position, crowding may ensue. Teeth also shift without the person knowing so it may eventually result in getting them realigned.

Braces are the go-to treatment for teeth crowding with severe realignment needed. Depending on the crowding, orthodontists might even suggest extraction to make room for teeth to shift. If it doesn’t require extensive realignment, one might opt for clear aligners called Invisalign.

It requires more discipline since they need to be taken out when eating, cleaned before putting them back on, and replaced every fortnight. But, for those who don’t want the aesthetic disadvantage of mental braces, this would be the way to go.

Visit an orthodontist to see if you have teeth crowding.

Root Infection –

If you’ve heard of or tried a root canal treatment, then you know a root infection is a serious problem. It’s painful and very uncomfortable. Root infection occurs when bacteria infect the root part of your tooth. It enters the center of your tooth and attacks the pulp tissue inside. You will experience what you might rule off as a generic toothache. Eventually, an abscess will form indicating that the root infection has developed to a more severe case. If you do not see any abscess but have persisting pain, visit your local dentist.

Possibly, a root canal procedure might be advised and though many people think it is a painful process, it’s actually not. Dentists give their patients anesthesia and one would hardly feel any pain. You would feel the movement and pressure of the tools but there won’t be any pain until the anesthesia wears off.

The healing part is where the pain comes in along with a bit of swelling that an ice pack can’t alleviate. During a root canal procedure, the dental surgeon or endodontist drills a hole through the middle of your tooth. He then takes a file to grind away the damaged surface and provide access to the root.

Once the opening has been made, a special suction tool is used to suck out all the pus and infected tissue. It is then sealed with a gutta-percha which is a hardening material that will keep bacteria from entering the root again as well as strengthen the tooth.

Oral Cancer –

Oral cancer is the deadliest dental problem one can encounter. A study done by the Oral Cancer Foundation shows the drastic numbers of oral cancer. Oral cancer is considered to be ahead and neck cancer. Of all the head and neck cancer cases in the United States, 85% of that is oral cancer.

In the US alone, approximately 54,000 diagnosed cases have been reported resulting in 13,500 deaths per year. The numbers alone are enough to emphasize the seriousness of this dental problem. Oral cancer death rates are higher than other kinds of cancer because it doesn’t present any pain or primary symptoms.

It starts with a small pinkish growth in the mouth. It’s unlikely to be noticed since our mouths don’t innately have smooth surfaces and are naturally pink or reddish in color. This is why a visit to your dentist will help. Dentists know what to look out for on regular check-ups and would be able to recommend further testing if needed.

Oral cancer is commonly caused by smoking and drinking. Smokers – heavy or light – need to undergo regular dental check-ups and cleaning to decrease the chance of getting oral cancer.  The same goes for those who like to indulge in alcoholic drinks.

Tooth Loss –

Many of the common dental problems we’ve already discussed can lead to tooth loss. The periodontal disease eventually leads to this if not treated immediately. Tooth decay can also lead to extraction if the tooth can no longer be saved. The same goes for root infections. Consequently, when this happens you only have two options: dentures or dental implants.

Of course, as we age, our teeth also weaken from all the years of chewing, biting, and grinding. Even if you don’t have any serious dental problems, you are still at risk of tooth loss because it does come with age. WHO’s (World Help Organization) study shows that 30% of people in the world who are between the ages of 65-74 have no natural teeth.

That’s the reason why seniors need dentures. Harsh truth but that’s the cycle of life. It’s not something to dread though. Because of dental technology and techniques innovations, it’s now possible to permanently restore teeth with dental implants.

Dental implants are permanently lodged into your jaw, making them durable, strong, and long-lasting. They look and feel like natural teeth and restores function completely. The procedure is done over several sessions to give the patient to heal but has been the choice of many older patients.

Of course, dentures are still an option for those who want a more affordable and quicker solution. There are partial and full dentures one can get depending on the severity of tooth loss.

Toothache and Dental Emergencies –

While many toothaches and dental emergencies can be easily avoided just by regular visits to the dentist, accidents can and do happen. Having a dental emergency can be very painful and scary. Common problems that require an urgent trip to your dentist include a broken or cracked tooth, an abscessed tooth, or a tooth knocked out in an accident.

Go to a hospital for trauma care if you have a fractured or dislocated jaw or severe cuts to your tongue, lips, or mouth. If you have a tooth abscess that is causing difficulty swallowing or you have developed a fever or facial swelling, get emergency care as well.

Unattractive Smile –

While an unattractive smile is not technically a “dental problem,” it is a major reason why many patients seek dental treatment. An unattractive smile can really lower a person’s self-esteem. Luckily, with today’s technologies and developments, anyone can have a beautiful smile.

Whether it’s teeth whitening, dental implants, orthodontics, or other cosmetic dental work, chances are that your dentist can give you the smile of your dreams.

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Click here for Faq’s about going to the dentist –

Whether you are 80 or 8, your oral health is important. Did you know that 100 million Americans fail to see a dentist each year, even though regular dental examinations and good oral hygiene can prevent most dental disease? Here are some frequently asked questions about going to the dentist.

Why do regular dental visits matter –

Regular dental visits are important because they can help spot dental health problems early on when treatment is likely to be simpler and more affordable. They also help prevent many problems from developing in the first place. Visiting your dentist regularly is also important because some diseases or medical conditions have symptoms that can appear in the mouth.

What are some signs I should see a Dentist –

  • Your teeth are sensitive to hot or cold
  • Your gums are puffy and/or they bleed when you brush or floss
  • You have fillings, crowns, dental implants, dentures, etc.
  • You don’t like the way your smile or teeth look
  • You have persistent bad breath or a bad taste in your mouth
  • You are pregnant
  • You have pain or swelling in your mouth, face or neck
  • You have difficulty chewing or swallowing
  • You have a family history of gum disease or tooth decay
  • You have a medical condition such as diabetes, cardiovascular disease, eating disorders or are HIV positive
  • Your mouth is often dry
  • You smoke or use other tobacco products
  • You are undergoing medical treatment such as radiation, chemotherapy or hormone replacement therapy
  • Your jaw sometimes pops or is painful when opening and closing, chewing or when you first wake up; you have an uneven bite
  • You have a spot or sore that doesn’t look or feel right in your mouth and it isn’t going away

I’m not having any symptoms. Do I still need to see a dentist –

Yes. Even if you don’t have any symptoms, you can still have dental health problems that only a dentist can diagnose. Regular dental visits will also help prevent problems from developing. Continuity of care is an important part of any health plan and dental health is no exception.

Keeping your mouth healthy is an essential piece of your overall health. It’s also important to keep your dentist informed of any changes in your overall health since many medical conditions can affect your dental health too.

What can I expect during dental check-up –

The dentist or hygienist will ask about your recent medical history, examine your mouth, and decide whether or not you need x-rays. Depending on your treatment plan, the hygienist may use special dental instruments to check your gums for gum disease. Your dentist will evaluate your overall dental health and conduct an oral cancer screening by holding your tongue with gauze, checking it, and your whole mouth, then feeling your jaw and neck.

How often do I have to go to a dentist –

There is no one-size-fits-all dental treatment. Some people need to visit the dentist once or twice a year; others may need more visits. You are a unique individual, with a unique smile and unique needs when it comes to keeping your smile healthy.

How do I find a dentist –

Almost all countries have Dental Associations (DA) wherein they have registered dentists and classified state and city wise for search.

  • Ask family, friends, neighbors, or co-workers for recommendations.
  • Ask your family physician or local pharmacist.
  • If you’re moving, your current dentist may be able to make a recommendation.
  • Call or write your state/city dental society.

What should I look for choosing a dentist –

You may want to call or visit more than one dentist before making your decision. Dental care is a very personalized service that requires a good relationship between the dentist and the patient. During your first visit, you should be able to determine if this is the right dentist for you.

Consider the following: 

  • Is the appointment schedule convenient for you?
  • Is the office easy to get to from your home or job?
  • Does the office appear to be clean, neat, and orderly?
  • Was your medical and dental history recorded and placed in a permanent file?
  • Does the dentist explain techniques that will help you prevent dental health problems? Is dental health instruction provided?
  • Are special arrangements made for handling emergencies outside of office hours? (Most dentists make arrangements with a colleague or emergency referral service if they are unable to tend to emergencies.)
  • Is information provided about fees and payment plans before treatment is scheduled?
  • Is your dentist a member of the DA? All DA member dentists voluntarily agree to abide by the high ethical standards reflected in the member code of conduct. You and your dentist are partners in maintaining your oral health. Take time to ask questions and take notes if that will help you remember your dentist’s advice.

What’s the difference between BDS and DDS –

If you’re looking to find a dentist you may notice that while most are listed with a “DDS”, some may be listed as “BDS”. They both mean the same thing—your dentist graduated from an accredited dental school. The DDS (Doctor of Dental Surgery) and BDS (Bachelor of Dental Surgery) are the same degrees.

Dentists who have a BDS or DDS have the same education. The level of education and clinical training required to earn a dental degree, and the high academic standards of dental schools are on par with those of medical schools. Upon completion of their training, dentists must pass both a rigorous national written exam and a state or regional clinical licensing exam in order to practice.

In order to keep their licenses, they must meet continuing education requirements for the remainder of their careers so that they may stay up to date on the latest scientific and clinical developments. We also have masters/postgraduates ( MDS ) in dentistry. They have mastered one of the streams of Dentistry like Orthodontist, Endodontist, Periodontist Etc.

How can I maintain a healthy smile with my dentist’s help?

Here are some tips to help you take care of your smile:

  • Healthy habits. Brushing twice a day for two minutes and flossing daily are essential for everyone, no matter how unique your mouth is. It’s the best way to fight tooth decay and gum disease.
  • Build a relationship. Continuity of care is an important part of any health plan and dental health is no exception. When your dentist sees you regularly, he or she is in a good position to catch oral problems early. For instance, catching gum disease when it’s still reversible, or cavities when they are small and are more easily treated.
  • Maintain. Keeping your mouth healthy is an essential piece of your overall health. It’s important to keep your dentist informed of any changes in your overall health as well.
  • Talk about it! Only your dentist can determine what the best treatment plan is for you. Have questions about your oral health or certain dental procedures? Start a conversation. Ask your dentist to explain step-by-step. Dentists love having satisfied, healthy patients.


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Oral Health-I

healthy life

Dental and oral health is an essential part of your overall health and well-being. Poor oral hygiene can lead to dental cavities and gum disease and has also been linked to heart disease, cancer, and diabetes.

Maintaining healthy teeth and gums is a lifelong commitment. The earlier you learn proper oral hygiene habits — such as brushing, flossing, and limiting your sugar intake — the easier it’ll be to avoid costly dental procedures and long-term health issues.

World Oral Health Day is celebrated on 20th March.

Facts about dental and oral health –

Dental cavities and gum disease are very common. According to the W.H.O. Trusted Source:

  • between 60 and 90 percent of school children have at least one dental cavity
  • nearly 100 percent of adults have at least one dental cavity
  • between 15 and 20 percent of adults ages, 35 to 44 have severe gum disease
  • about 30 percent of people around the world ages 65 to 74 don’t have any natural teeth left
  • in most countries, out of every 100,000 people, there are between 1 and 10 cases of oral cancer
  • the burden of oral disease is much higher in poor or disadvantaged population groups

There are many steps you can take to keep your teeth healthy. For example, dental and oral disease can be greatly reduced by:

  • brushing your teeth with a fluoride toothpaste at least twice a day
  • flossing your teeth at least once a day
  • decreasing your intake of sugar
  • eating a diet high in fruits and vegetables
  • avoiding tobacco products
  • drinking fluoridated water
  • seeking professional dental care

Symptoms of dental and oral problems

You shouldn’t wait until you have symptoms to visit your dentist. Going to the dentist twice a year will usually allow them to catch a problem before you even notice any symptoms.

If you experience any of the following warning signs of dental health issues, you should make an appointment to see your dentist as soon as possible:

  • ulcers, sores, or tender areas in the mouth that won’t heal after a week or two
  • bleeding or swollen gums after brushing or flossing
  • chronic bad breath
  • sudden sensitivity to hot and cold temperatures or beverages
  • pain or toothache
  • loose teeth
  • receding gums
  • pain with chewing or biting
  • swelling of the face and cheek
  • the clicking of the jaw
  • cracked or broken teeth
  • frequent dry mouth

If any of these symptoms are accompanied by a high fever and facial or neck swelling, you should seek emergency medical treatment. Learn more about the warning signs of oral health issues.

Causes of oral and dental diseases –

Your oral cavity collects all sorts of bacteria, viruses, and fungi. Some of them belong there, making up the normal flora of your mouth. They’re generally harmless in small quantities. But a diet high in sugar creates conditions in which acid-producing bacteria can flourish. This acid dissolves tooth enamel and causes dental cavities.

Bacteria near your gumline thrive in a sticky matrix called plaque. Plaque accumulates, hardens, and migrates down the length of your tooth if it isn’t removed regularly by brushing and flossing. This can inflame your gums and cause the condition known as gingivitis.

Increased inflammation causes your gums to begin to pull away from your teeth. This process creates pockets in which pus may eventually collect. This more advanced stage of gum disease is called periodontitis.

There are many factors that contribute to gingivitis and periodontitis, including:

  • smoking
  • poor brushing habits
  • frequent snacking on sugary foods and drinks
  • diabetes
  • the use of medications that reduce the amount of saliva in the mouth
  • family history, or genetics
  • certain infections, such as HIV or AIDS
  • hormonal changes in women
  • acid reflux, or heartburn
  • frequent vomiting, due to the acid

Diagnosing dental and oral diseases

Most dental and oral problems can be diagnosed during a dental exam. During an exam, your dentist will closely inspect your:

  • teeth
  • mouth
  • throat
  • tongue
  • cheeks
  • jaw
  • neck

Your dentist might tap or scrape at your teeth with various tools or instruments to assist with a diagnosis. The dentist will also take dental X-rays of your mouth, making sure to get an image of each of your teeth. Be sure to tell your dentist if you’re pregnant. Women who are pregnant shouldn’t have X-rays.

A tool called a probe can be used to measure your gum pockets. This small ruler can tell your dentist whether or not you have gum disease or receding gums. In a healthy mouth, the depth of the pockets between the teeth is usually between 1 and 3 mm. Any measurement higher than that may mean you have gum disease.

If your dentist finds any abnormal lumps, lesions, or growths in your mouth, they may perform a gum biopsy. During a biopsy, a small piece of tissue is removed from the growth or lesion. The sample is then sent to a laboratory for examination under a microscope to check for cancerous cells.

If oral cancer is suspected, your dentist may also order imaging tests to see if cancer has spread. Tests may include:

  • X-ray
  • MRI scan
  • CT scan
  • endoscopy

Types of dental and oral diseases

We use our teeth and mouths for a lot, so it’s not surprising how many things can go wrong over time, especially if you don’t take proper care of your teeth. Most dental and oral problems can be prevented with proper oral hygiene. You’ll likely experience at least one dental problem during your lifetime.


Cavities are also called caries or tooth decay. These are areas of the tooth that have been permanently damaged and may even have holes in them. Cavities are fairly common. They occur when bacteria, food, and acid coat your teeth and form a plaque. The acid on your teeth starts to eat away at the enamel and then the underlying dentin, or connective tissue. Over time, this can lead to permanent damage.

Gum disease (gingivitis)

Gum disease, also called gingivitis, is inflammation of the gums. It’s usually the result of plaque building up on your teeth due to poor brushing and flossing habits. Gingivitis can make your gums swell and bleed when you brush or floss. Untreated gingivitis can lead to periodontitis, a more serious infection.


As periodontitis progresses, the infection can spread to your jaw and bones. It can also cause an inflammatory response throughout the body.

Cracked or broken teeth

A tooth can crack or break from an injury to the mouth, chewing hard foods, or grinding the teeth at night. A cracked tooth can be very painful. You should visit your dentist right away if you’ve cracked or broken a tooth.

Sensitive teeth

If your teeth are sensitive, you might feel pain or discomfort after having cold or hot foods or beverages.

Tooth sensitivity is also referred to as “dentin hypersensitivity.” It sometimes occurs temporarily after having a root canal or a filling. It can also be the result of:

  • gum disease
  • receding gums
  • a cracked tooth
  • worn-down fillings or crowns

Some people naturally have sensitive teeth because they have thinner enamel.

Most of the time, naturally sensitive teeth can be treated with a change in your daily oral hygiene regimen. There are specific brands of toothpaste and mouthwash for people with sensitive teeth.

Shop for toothpaste and mouthwash made for people with sensitive teeth.

Oral cancer

Oral cancers include cancer of the:

  • gums
  • tongue
  • lips
  • cheek
  • the floor of the mouth
  • the hard and soft palate

A dentist is usually the first person to recognize oral cancer. Tobacco use, such as smoking and chewing tobacco, is the biggest risk factor for oral cancer.

According to the Oral Cancer Foundation (OCF), nearly 50,000 Americans will be diagnosed with oral cancer every year. In general, the earlier that oral cancer is diagnosed, the better the outlook.

The link between oral and general health

Oral health has risen in importance in recent years, as researchers have discovered a connection between declining oral health and underlying systemic conditions. It turns out that a healthy mouth can help you maintain a healthy body. According to the Mayo Clinic, oral bacteria and inflammation may be associated with:

  • heart disease
  • endocarditis, or inflammation of the lining of the heart
  • premature birth
  • low birth weight

Bacteria can spread from your oral cavity to your bloodstream, causing infective endocarditis. Infective endocarditis is a life-threatening infection of your heart valves. Your dentist may suggest you take antibiotics as a preventive measure before they perform any dental procedure that could dislodge bacteria in your mouth.

Treating Dental and Oral Problems –

Even if you’ve been taking good care of your teeth, you’ll still need to have a professional cleaning twice a year during a routine visit with your dentist. Your dentist will recommend other treatments if you show signs of gum disease, infections, or other problems.


A professional cleaning can get rid of any plaque you may have missed while brushing and flossing. It’ll also remove tartar. These cleanings are usually performed by a dental hygienist. After all the tartar is removed from your teeth, the hygienist will use a high-powered toothbrush to brush your teeth. This is followed by flossing and rinsing to wash out any debris.

Deep cleaning is also known as scaling and root planing. It removes tartar from above and below the gumline that can’t be reached during routine cleaning.

Fluoride treatments

Following a dental cleaning, your dentist may apply a fluoride treatment to help fight off cavities. Fluoride is a naturally occurring mineral. It can help strengthen the enamel of your tooth and make them more resilient to bacteria and acid.


If you show signs of a gum infection or you have a tooth abscess that has spread to other teeth or your jaw, your dentist may prescribe antibiotics to help get rid of the infection. The antibiotic may be in the form of a mouth rinse, gel, oral tablet, or capsule. The topical antibiotic gel may also be applied to the teeth or gums during surgical procedures.

Fillings, crowns, and sealants

A filling is used to repair a cavity, crack, or hole in the tooth. The dentist will first use a drill to remove the damaged area of the tooth and then fill the hole with some material, such as amalgam or composite.

A crown is used if a large portion of your tooth needs to be removed or has broken off due to an injury. There are two types of crowns: an implant crown that fits over an implant, and a regular crown that fits over a natural tooth. Both types of crowns fill in the gap where your natural tooth appeared.

Dental sealants are thin, protective coatings that are placed on the back teeth, or molars, to help prevent cavities. Your dentist may recommend a sealant for your children as soon as they get their first molars, at around age six, and again when they get their second set of molars around age 12. Sealants are easy to apply and completely painless.

Root canal

You might need a root canal if tooth decay reaches all the way inside the tooth to the nerve. During a root canal, the nerve is removed and replaced with a filling made of a biocompatible material, usually a combination of a rubber-like material called gutta-percha and adhesive cement.


Probiotics are mostly known for their role in digestive health, but new research has shown that healthy bacteria may be beneficial for your teeth and gums.

Probiotics have been shown to prevent plaque and treat bad breath. They also help to prevent oral cancers and decrease inflammation from gum disease.

While large clinical trials are still needed to prove their effectiveness, results to date have been promising. You can take a probiotic supplement or eat foods high in beneficial bacteria, such as yogurt, kefir, and kimchi. Other popular probiotic foods include sauerkraut, tempeh, and miso.

Changing daily habits

Keeping your mouth healthy is a daily commitment. A dental hygienist can teach you how to properly take care of your teeth and gums on a daily basis. In addition to brushing and flossing, your daily routine can include mouthwash, oral rinses, and possibly other tools, such as a Waterpik water flosser.

Shop for a water flosser.

Surgery for dental and oral problems

Oral surgeries are usually performed to treat more serious cases of periodontal disease. Certain dental surgeries can also be done to replace or fix missing or broken teeth caused by an accident.

Flap surgery

During flap surgery, a surgeon makes a small cut in the gum to lift up a section of the tissue. They then remove tartar and bacteria from underneath the gums. The flap is then stitched back into place around your teeth.

Bone grafting

Bone grafting is needed when gum disease causes damage to the bone surrounding the root of your tooth. The dentist replaces the damaged bone with a graft, which can be made from your own bone, a synthetic bone, or a donated bone.

Soft tissue grafts

A soft tissue graft is used to treat receding gums. A dentist will remove a small piece of tissue from your mouth or use a donor tissue and attach it to the areas of your gums that are missing.

Tooth extraction

If your dentist can’t save your tooth with a root canal or other surgery, the tooth will likely need to be extracted.

You may also need a tooth extraction if your wisdom teeth, or third molars, are impacted. Sometimes, a person’s jaw isn’t large enough to accommodate the third set of molars. One or more of the wisdom teeth will become trapped or impacted when it tries to emerge. A dentist will typically recommend that wisdom teeth be extracted if they cause pain, inflammation, or other problems.

Dental implants

Dental implants are used to replace missing teeth that are lost due to a disease or an accident. An implant is surgically placed into the jawbone. After the implant is placed, your bones will grow around it. This is called osseointegration.

Once this process is complete, your dentist will customize a new artificial tooth for you that matches your other teeth. This artificial tooth is known as a crown. The new crown is then attached to the implant. If you’re replacing more than one tooth, your dentist may customize a bridge to fit into your mouth. A dental bridge is made of two abutment crowns on either side of the gap, which then holds the artificial teeth in between in place.

What can go wrong?

Periodontal disease can eventually break down the bone that supports your teeth. This can lead to many complications. You’ll likely need dental treatment to save your teeth.

Risks and complications of untreated periodontal disease include:

  • tooth abscesses
  • other infections
  • migration of your teeth
  • pregnancy complications
  • exposure of the roots of your teeth
  • oral cancer
  • tooth loss
  • increased risk of diabetes, heart disease, cancer, and respiratory diseases

If left untreated, an infection from a tooth abscess can spread to other parts of your head or neck. It can even lead to sepsis, a life-threatening blood infection.

oral health


Keeping your teeth and gums healthy

Good oral health boils down to good general health and common sense. The best ways to prevent oral health problems are to:

  • brush your teeth with a fluoride toothpaste at least twice a day
  • floss at least once a day (one of the most beneficial things you can do to prevent disease in your oral cavity)
  • have your teeth cleaned by a dental professional every six months
  • avoid tobacco products
  • follow a high-fiber, low-fat, low-sugar diet that includes plenty of fruits and vegetables
  • limit sugary snacks and drinks

Foods with hidden sugars include:

  • condiments such as ketchup and barbecue sauce
  • sliced fruit or applesauce in cans or jars that have added sugars
  • flavored yogurt
  • pasta sauce
  • sweetened iced tea
  • soda
  • sports drinks
  • juice or juice blends
  • granola and cereal bars
  • muffins

Get more tips on preventing oral health problems. Good oral health is especially important to groups such as children, pregnant women, and older adults.

What you should know about your child’s oral health

The American Academy of Pediatrics (AAP) recommends that children start seeing a dentist by their first birthday.

Children are highly susceptible to dental cavities and tooth decay, especially those who bottle feed. Cavities may be caused by too much sugar left on the teeth after bottle feeding.

To avoid baby bottle tooth decay, you should do the following:

  • only bottle feed during meal times
  • wean your child off of a bottle by the time they’re one year old
  • fill the bottle with water if you must give them a bottle at bedtime
  • begin brushing with a soft baby toothbrush once their baby teeth start to come in; you should use only water until your child learns not to swallow the toothpaste
  • start seeing a pediatric dentist regularly for your child
  • ask your child’s dentist about dental sealants

Baby bottle tooth decay is also known as early childhood caries (ECC). Go here to find out more ways you can prevent ECC.

What men need to know about oral health

According to the American Academy of Periodontology, men are less likely to take good care of their teeth and gums than women. Compared to women, men are less likely to brush twice per day, floss regularly, and seek preventive dental care.

Oral and throat cancer is more common in men. A 2008 study showed that men with a history of periodontal disease are 14 percent more likely to develop other types of cancer than men with healthy gums. It’s important that men recognize the consequences of poor oral health and take action early in life.

What women need to know about oral health

Due to changing hormones at various stages of their lives, women are at risk for several oral health issues.

When a woman first starts menstruating, she may experience mouth sores or swollen gums during her periods.

During pregnancy, increased hormones can affect the amount of saliva produced by the mouth. Frequent vomiting caused by morning sickness can result in tooth decay. You can receive dental care during pregnancy, but you should let your dentist know if you’re pregnant.

During menopause, lower amounts of estrogen can increase your risk of gum disease. Some women may also experience a condition called burning mouth syndrome (BMS) during menopause. Learn about the different dental issues that women face throughout their lives.

What people with diabetes need to know about oral health

Diabetes affects the body’s ability to fight off bacteria. This means that people with diabetes have a higher risk of having oral infections, gum disease, and periodontitis. They’re at an increased risk of an oral fungal infection called thrush.

For people with diabetes to take charge of their oral health, they’ll need to maintain control over their blood sugar levels. This is on top of brushing, flossing, and dentist’s visits. Explore the link between type 2 diabetes and oral health.

The bottom line about dental and oral health

Your oral health has an effect on more than just your teeth. Poor oral and dental health can contribute to issues with your self-esteem, speech, or nutrition. They can also affect your comfort and overall quality of life. Many dental and oral problems develop without any symptoms. Seeing a dentist regularly for a check-up and an exam is the best way to catch a problem before it gets worse.

Ultimately, your long-term outcome depends on your own efforts. You can’t always prevent every cavity, but you can reduce your risk of severe gum disease and tooth loss by staying on top of your daily oral care.

Fun Dental Facts-II

Fun Dental Facts in Hanover | Inspired Dental Care

Fun Dental facts with real statistics. The average person only brushes for 45-60 seconds a day. The recommended amount of time is at least 2 minutes.

Fun Dental Facts :

  • Americans buy more than 14 million gallons of toothpaste every year.
  • Coconuts are natural anti-bacterial food and can help reduce the risk of developing gum disease and cavities.
  • 25% of adults DO NOT brush twice a day. This increases the risk of developing tooth decay by 33%.
  • Roughly 75% of school children worldwide have active dental cavities.
  • 48% of young adults have untagged themselves from a photo on Facebook because of their smiles.
  • 90% of a bad breath smell originates in the mouth.
  • People who smoke are 2-7 times more likely to develop periodontal disease than non-smokers.
  • It was customary during the middle ages to kiss a donkey if you had a toothache.
  • Tooth enamel is the hardest structure in the human body.
  • Roughly 25% of American adults have no teeth.
  • The average human being produces 100,000 gallons of saliva during their lifetime.
  • Tooth decay is the second most common disease, second only to the common cold.
  • People prefer blue toothbrushes to red ones.
  • Teeth start to form before we are born.
  • Almost 65 million American adults have some form of periodontal disease. Of this number 38.4% are women, 56.4% are men.
  • Expectant mothers with poor oral hygiene are 7X more likely to deliver premature and low birth weight babies.
  • People with periodontal disease are 2X more likely to develop heart disease.
  • People who drink 3 or more cans of pop daily have 62% more tooth decay, fillings, and tooth loss than people that don’t drink pop.
  • The first toothbrush with bristles was made in China in 1498. Bristles from hogs, horses, and badgers were used.
  • Replacing a toothbrush after illnesses help prevent the potential for re-infection.
  • It takes 43 muscles to frown. It only takes 17 to smile.
  • 61% of adults are attracted to somebody by their smile alone.
  • An apple a day may keep the doctor away, but it also makes you 3X more likely to develop dental decay.
  • Kids miss 51 million school hours a year due to dental-related illnesses.
  • By drinking one can of soda daily, the average American gains 15 lbs each year.
  • The human tongue is as unique as a fingerprint. No two people have the same tongue print.
  • There are more bacteria in the human mouth than there are people on Earth.
  • The average woman smiles 62 times a day. The average man? Only 8 times.
  • Kids laugh roughly 400 times a day. The average adult laughs only 15 times per day.
  • Dinosaurs grew new teeth when one was lost or broken.
  • A fossilized T-Rex tooth can weigh up to a pound.
  • In 200 A.D., the Romans used a mixture of bones, eggshells, oyster shells, and honey to clean their teeth.
  • A snail’s mouth is no larger than the head of a pin, yet it can contain over 25,000 teeth.
  • A single can of soda contains 10-12 teaspoons of sugar. The recommended daily dietary intake of sugar is 4 teaspoons.
  • In 1994, a West Virginia prison inmate braided dental floss into a rope scaled the wall, and escaped!
  • According to a recent survey by Time magazine, 59% of people would rather have a dental appointment than sitting next to someone who is talking on a cell phone.
  • In the 1800s, blacksmiths and barbers also served as dentists.
  • Toothpicks are the object most often choked on by Americans.
  • The stone-faced farmer in artist Grant Wood’s famous “American Gothic” painting was actually the artist’s dentist.
  • Sports-related injuries account for approximately 5 million missing teeth per year.
  • Americans spend only $2 billion a year on dental care products.
  • Contrary to popular belief, George Washington’s famous dentures were not made from wood. His four pairs of custom choppers were crafted from gold, ivory, lead, and a mixture of human, donkey, and hippopotamus teeth.
  • The cotton candy making machine that made widely consumed cotton candy possible was co-invented by a dentist. Before it was cotton candy, the fluffy confection was called “fairy floss.”
  • The earliest known dentist was Hesi-ren, an Egyptian “doctor of the tooth” who lived around 3000 B.C.
  • The saying “cat got your tongue” originated 2500 years ago in ancient Assyria where conquered soldiers and criminals had their tongues cut out and fed to the king’s cats.
  • Cavities in teeth have been filled since the earliest of times with a variety of different materials, including gum, stone chips, and even turpentine resin.
  • The lifespan of a taste bud is about 10 days. The five known tastes detected by taste buds are: bitter, sour, salty, sweet, and umami. Umami was identified in 1908 by Japanese research and the chemical responsible for it is monosodium glutamate.
  • 60% of people don’t know that a sore jaw when combined with chest pain, can signal a heart attack – especially in women.
  • The average toothbrush contains about 2500 bristles grouped into about 40 tufts per toothbrush. The tufts are folded over a metal staple and forced into pre-cored holes in the head and fused into the head with heat. The handle is made of at least two materials, usually plastic and rubber. The grips used for the handle are precision, power, spoon, oblique, and distal oblique.
  • 90% of system diseases have oral manifestations.
  • The most valuable tooth belonged to Sir Isaac Newton. In 1816, one of his teeth was sold in London for $3,633.00, or in today’s terms, $35,700.00. The tooth was set in a ring.
  • Sugar Facts: Chemical manufacturers use sugar to grow penicillin. A teaspoon of sugar after a hot curry will extinguish the furnace in your mouth. A spoonful of sugar added to a vase will prolong the life of freshly cut flowers.
  • In the 1800s, people who had false teeth in England ate in their bedrooms before gatherings and events at the dinner table. This unique Victorian tradition protected them against the embarrassment of having their teeth ‘fall off’ while dining.
  • Dolphins use their teeth to grab only, not to chew, as dolphins’ jaws have no muscles.
  • Mosquitoes have 47 teeth.
  • In 1905, dental assistant Irene Newman was trained to clean teeth. She became the first dental hygienist.
  • Not too long ago, dentures were common wedding gifts in the British Isles. At that time, many people expected to lose all their teeth and had their teeth extracted at an early age.
  • In colonial days, debtors were shipped from Europe to America to work as servants. Instead of signing a contract, they sealed their agreement by leaving their dental imprint in wax.

 How to reduce the risk of cavities –

  • Brush your teeth twice a day for two minutes to remove sugars and food particles from your teeth.
  • Limit between-meal snacking.
  • Keep added sugar in your diet to a minimum by making wise food and beverage choices.
  • Include dairy, plenty of fruits and vegetables, and water in your diet—they all play a role in your dental health.


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Fun Dental Facts-I

fun teeth facts

The following are enjoyable fun dental facts that you have come across for the first time.

Fun Dental facts –

1. Your teeth are hard on the outside and soft on the inside. The hard, white part that you can see is called ‘enamel.’ Your enamel means that you can chew food without hurting the soft part underneath.

2. Teeth are the hardest part of your body, even harder than bones!

3. Although teeth and bones look the same color and are hard, teeth aren’t bones.

4. Rats’ teeth are constantly growing, causing them to feel a permanent itch. That is why they are constantly nibbling and gnawing on everything they can get their paws on! Once your baby teeth fall out, you will grow your adult teeth, which last forever.

5. Sweets and candy make a bad acid in your mouth which hurts teeth. Make sure you brush for two minutes every time you do your teeth to keep them nice and healthy.

6. Your mouth will make enough saliva in your lifetime to fill two swimming pools!

7. You use four different types of teeth in your mouth to eat: incisors, canine, premolars, and molars.

8. A t-rex dinosaur had 60 teeth, but you only have about 20!

9. Nobody else in the whole world has the same shapes of teeth as you — your smile is special.

We smile, we talk, we eat… but how? It is our teeth that help us do all these things and almost every one of us have a habit of taking our ivories for granted. Perhaps our teeth are the most ignored ones in our entire body. It is about time that we start taking care of our teeth before it is too late! We really cannot push you about oral hygiene because that’s a matter of personal choice but we can definitely give you a list of 30 interesting human teeth facts that you will perhaps enjoy reading.

Just a heads up, these 30 facts are going to cover some serious and some fun facts. If you expect only serious stuff, you may find this a little disappointing.

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Interesting Human teeth facts

1. Humans get only two sets of teeth throughout their lifetime. The first set is the baby teeth with only 20 teeth in the set. The second teeth are dubbed as the adult teeth with 32 teeth in the set.

2. Teeth start forming way before birth. To be more specific, the foundation of teeth is laid during the fetal stage.

3. Despite the fact that teeth start forming long before birth, they don’t really show up until the baby is born and attains the age of about 6 months.

4. The tooth enamel is the hardest known substance in the entire human body.

5. The plaque formed on our teeth is known to have more than 300 different species of bacteria. Unfortunately, they aren’t healthy ones.

6. On average, a person spends around 38 days in his/her entire lifetime for brushing teeth.

7. Only one-third of the teeth can be seen. The remaining two-third is hidden inside the gums.

8. Several diseases have a connection to oral health such as diabetes, osteoporosis, and heart disease.

9. Just like fingerprints, teeth are also unique to every human being. No two humans will have identical teeth.

10. There are different types of teeth and each type has a specific function. For example, incisors are meant for biting off pieces from food, canines are meant for holding and tearing apart the food while molars are meant for grinding the food.

11. Just brushing teeth is not enough. Brushing takes care of 40% of oral hygiene. Remaining 60% is taken care of by flossing.

12. The first-ever toothpaste to be ever made was by the Egyptians some 5000 years ago. It was just a mixture of pumice and wine.

13. Mountain Dew Teeth or the Appalachian Teeth is the name given to the rotten brown teeth of people in the Appalachian region of the USA. Mountain Dew is their official drink which even replaces water most of the time. It is this constant sipping of this beverage that has caused this dental crisis.

14. Chinese researchers are trying to grow teeth synthetically. They collected stem cells from human urine (not a good place to hunt for stem cells) and used the same to grow human teeth in the mouth of a mouse. Beginnings of enamel and dental pulp were recorded but there is still a long way to go.

15. Studies show that keeping toothbrushes 6 feet away from the toilets does not really help in keeping toothbrushes free of germs. Toothbrushes get smothered with bacteria every day in our mouth and the best way to keep our toothbrushes free of germs is to keep them dry because bacteria thrive well in moist conditions.

16. Using a bristles cap for your toothbrush isn’t going to help either because those caps prevent the bristles from becoming dry. The best thing to do here is to dry out the bristles properly before using a cap.

17. Men in ancient Mayan civilization had small holes made on their teeth and fitted those holes with gemstones. They believed that doing so helped to make their mouths pretty.

18. Ancient cultures often used twigs for brushing their teeth. The use of twigs as toothbrushes still continues in many countries such as India. These twigs are often obtained from trees like neem and cinnamon that have antibacterial properties. Studies show that these twigs are equally effective as modern toothbrushes.

19. The Chinese were the first people to have invented an object closer to a modern-day toothbrush. The handle was made using bamboo and the bristles were made using boar hair.

20. Brushing teeth right after eating is not suggested. Right after eating, the saliva in the mouth contains high concentrations of acid. Brushing actually leads to abrasions and brushing right after eating will means acids along with abrasions lead to faster wearing of teeth enamel.
Interesting Human Teeth Facts: 21-30

21. Norway has the world’s largest tooth bank which stores milk teeth from babies. The bank has 17,000 teeth stored. According to Norwegian Mother and Child Cohort Study (MoBa) researchers, studying the milk teeth along with urine and blood samples from parents help them to find out how environmental pollution impact the health of both child and mother because the researchers believe that the milk teeth are good indicators of environmental pollution.

22. In Asian countries like Malaysia, Indonesia, and Thailand, fake tooth braces are actually styled statements, and youth consider these braces to be cool as opposed to being ugly, geeky, and uncomfortable. These braces sell at a price range of $100 to $1200.

23. A 17-year old boy named Ashik Gavai from India was suffering from composite odontoma which led to the formation of a tumor in his lower jaw. The tumor was operated and doctors removed 232 teeth from his mouth. In addition, the doctors also found a brick-like marble structure that they had to break apart using chisel and hammer to remove it completely.

24. The saliva in the mouth is responsible for protecting teeth from bacteria.

25. Cavities or dental caries (usually referred to as tooth decay) is one of the most common diseases found in the world.

26. Lucy Beaman Hobbs was the world’s first licensed female dentist. She received her license in 1866.

27. The world’s first known dentist lived 5000 years ago. He was an Egyptian by the name Hesi-Re.

28. The scientific term used to describe toothache is Odontalgia.

29. Right-handed people will usually chew their food on the right side of their mouth and left-handed people chew food on the left side of their mouth.

30. The most preferred and commonly used toothbrush color is blue.


Home Exercise for All-II

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Home Exercise

As the saying goes, variety is the spice of life, which also goes for your weekly exercise routine. The importance of different types of exercise extends beyond just alleviating the boredom of routine, but also helps you develop a well-rounded physical experience, keeping your body on its proverbial toes.

Focusing solely on one form of exercise may see you excel quickly in that area, but you may also be neglecting the other physical needs, leading to an imbalance in the body and, more importantly, an increase in certain health risks.

Think of your body as a finely tuned machine, and just like machines they need to be maintained in a variety of ways. Take a car, for instance, it’s not just the engine that has to be in tip-top condition before you head out for a long drive, every bit of the car — oil, breaks, suspension, tires, etc. — needs to be functioning correctly so you can enjoy a safe and smooth journey.

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Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.


Endurance or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:

  • Brisk walking or jogging
  • Yard work (mowing, raking, digging)
  • Dancing


Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:

  • Lifting weights
  • Using a resistance band
  • Using your own body weight


Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

  • Standing on one foot
  • Heel-to-toe walk
  • Tai Chi


Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

  • Shoulder and upper arm stretch
  • Calf stretch
  • Yoga

Fitness training should encompass five different elements, according to experts. You can accomplish each of these five elements — aerobic exercise, strength training, stretching, core strengthening, and balance training — without going to the gym or purchasing exercise equipment. You do not need to perform each type of exercise every day. For example, if you concentrate on aerobic exercise, core strengthening, and stretching one day, you can do strength and balance exercises the following day.


Aerobic exercise, or cardio, benefits your heart and lungs. These types of exercises require you to use large muscle groups at an intensity that causes your heart rate to increase. At home, you can dance to your favorite music, march or jog in place, do jumping jacks or walk up and down your stairs. If you do it at a vigorous pace, vacuuming and other housekeeping chores can count as your cardio exercise. Try to incorporate at least two and a half hours of moderate aerobic activity into your schedule each week.

Strength Training

Strength training builds the strength of your muscles and bones. At home, you can use your own bodyweight to increase your muscular strength. Examples of good strength training exercises include pushups (either with straight or bent knees), chair dips, lunges, side-lying leg lifts and calf raises. Aim for at least two strength-training sessions per week.


By improving the range of motion in your joints, stretching can improve your flexibility and your posture. You can stretch your hamstrings by lying on the floor and bringing one leg toward your head. For your calves, stand on a step and let both of your heels drop down toward the floor. Because you should be warmed up before stretching, it’s a good idea to complete the stretches after finishing your workouts.

Core Exercises

Core exercises strengthen the abdominal, lower back, and pelvic muscles. These exercises are important because they help protect your back from injury and make all of your movements more efficient. Crunches, planks, and side planks are core exercises that require no equipment.

Balance Training

Balance problems can lead to falls and injuries, especially as you get older. You can improve your balance by standing on one leg. If you can easily do that, try balancing while washing the dishes or brushing your teeth.


Flexibility is really important and much overlooked when people think about exercise. Staying flexible improves your quality of life, imagine not being able to look over your shoulder to reverse your car. If you sit for long periods of time each day you’ll notice that your flexibility decreases. Stretches (see the Physiotherapy postcards on easy stretches and exercises to do if you sit all day), yoga, tai chi, pilates, and lots of other exercise classes will all help improve flexibility. Flexibility training can also improve balance, which is good news for all of us as we get older.

Exercise can be done at different levels of intensity, that is how hard you work.

 Moderate Intensity Exercise        

We refer to moderate exercise as any activity that increases your breathing rate slightly and makes you a bit warmer and your heartbeat slightly faster. You don’t have to be out of breath, you should still be able to have a conversation, but you should be aware of breathing a bit faster or harder than normal.

There are many kinds of activities that fit this description, walking at a steady pace, cycling, dancing, swimming (ok, in your average swimming pool you might not feel warmer, but you know what we mean), and lots of exercise classes and routines.

Vigorous Exercise

Vigorous or high-intensity exercise is the kind that gets you sweaty and out of breath, for example, running or playing sport. If you are doing moderate or high-intensity exercise it’s worth warming up and cooling down properly. This can include a slower walk or some stretches.

It is easy to be put off by the thought that the only kind of exercise that is good for you is the vigorous kind, but this is not true – moderate-intensity exercise and low impact exercise (yoga, etc) are all good for you too.

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Click here for Dancing as Workout -

Want to look slim and elegant? Are exercise and dieting not your cup of tea? Looking for an easy and effective process that cuts down those extra pounds? If yes, then you must definitely try your hand at dancing.

Dance is an art form passed down by our ancestors that has evolved with time. Primarily used to tell stories, express emotions or as an act of religious ritual, dance has now moved on to elaborate moves in tandem with complex rhythm and beats, a social pass time, a form of entertainment, and even as an exercise routine.

According to a survey published by The American Council of Exercise, health experts and fitness specialists unanimously agree that dance has evolved into a form of exercise for weight loss and physical fitness and they also approve of dance-based exercise routines as a growing trend. An hour of dancing is said to burn 400 calories, which is the same as swimming or riding a bicycle, in addition to a host of other benefits such as improved cholesterol levels, slower heart rate, and lower blood pressure.

Regular dancing can slow down your heart rate, lower blood pressure, improve cholesterol levels, and burn fat, all signs of effective and healthy weight loss. Read further to know why you should dance to lose weight.

Different Dance Forms to Lose Weight

Dance workouts are becoming increasingly popular these days. There are many forms of dance that can help in reducing weight. It is a fantastic form of exercise and is effective in burning calories. Regular exercise might become boring and monotonous and hence dancing appears as a pleasing and fun option. However, you have to choose the right type of dance depending upon your body structure, strength, and stamina. Some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results.

Get ready to hit the dance floor! Dancing is a whole-body workout that’s actually fun.

It’s good for your heart, it makes you stronger, and it can help with balance and coordination.

A 30-minute dance burns between 130 and 250 calories, about the same as jogging.

The focus might be on the footwork, but the series of leaps, turns, shimmies, and cha-chas engage the entire body.

There are lots of options. With dance-inspired workouts ranging from ballroom and ballet to hip hop and club dance, you’ll never be bored!

Intensity Level: Medium

The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are more intense than slower dances like the tango or waltz. All of them will use your whole body and will challenge your brain as you learn the choreography and form.

Areas It Targets

Core: Yes. Depending on the type of dance you choose, some of the steps/moves will engage the core muscles.

Arms: Yes. Although most dances focus on your lower body, you’re also using your arms.

Legs: Yes. The choreography will have you doing moves that work your lower body, including your quads and hamstrings.

Glutes: Yes. Hip hop dancing and ballet include moves that engage the glutes.

Back: Yes. Dance uses your core muscles, including those in your back.


Flexibility: Yes. Most dance-inspired workouts include moves that improve flexibility.

Aerobic: Yes. Dancing raises your heart rate. The more up-tempo the dance style, the better it is for your heart.

Strength: Yes. You won’t be lifting weights, but your body weight counts, helping to build muscle strength.

Sport: No. You can enter dance competitions, but dance can be purely social or artistic.

Low-Impact: Yes. Dancing can be a high-or low-impact workout depending on the style of dancing.

What Else Should I Know?

Cost: Free if you already know-how, or the cost of classes if you want lessons at a studio.

Good for beginners? Yes. There are dance classes aimed at beginners. If you’re just starting out, give yourself time to learn the moves. It doesn’t happen overnight, but it will happen eventually!

At home: Yes. You can dance anywhere.

Equipment required? It depends. You will require specific shoes; for others (like hip hop) all you need are sneakers.

Depending on the style, you can improve your heart health, joint mobility, strength, balance/coordination, and an overall sense of well-being, making dance good for most everyone. Try a dance workout DVD or follow an online video at home.

If you have a medical condition such as diabetes or high blood pressure, take note of how you feel before, during, and after dancing. If you’re not feeling right or it takes more than a few minutes to get back to “normal,” check with your doctor before continuing.

Is It Good for Me If I Have a Health Condition?

Dancing is a fantastic activity if you have medical conditions such as heart disease, high cholesterol, or diabetes.

Dancing more intensely, for a longer time, is more of a workout for your heart. You can choose the dance style and intensity level that meets your needs. Your doctor can let you know what’s OK.

If you have an injury, let it heal before you start dancing. If you have other physical limitations, you may have more options than you think. Integrated, or inclusive dance, introduced in the 1960s, is for people with physical and mental limitations. There are dance companies that include dancers in wheelchairs, for instance.

Dancing is a great way to keep fit during pregnancy, especially if you were a dancer before getting pregnant. Be careful with your balance during the second and third trimester, when pregnancy can add stress to your back. Ask your doctor about doing pelvic floor exercises like Kegels and core activities to improve your abs, low back, and hip strength as a complement to your dance training.

Freestyle  –

This dance form enables you to move freely without bothering about the dance steps or body movements. This is the easiest of all dance forms and can be practiced by all age groups.  Apart from causing weight loss, it also makes your body more flexible. This dance form can be performed on any type of loud music and you can increase your pace by dancing any way you like. The beats should be fast to boost up your energy levels and teases you to dance non-stop. This dance should be practiced every day for 30 minutes to lose weight. You can dance alone or with a group that loves thumping, fast-paced music. It will be a fantastic experience to enjoy this dance form in a group.

Hip Hop –

Hip hop is an urban, street form of dance that is most popular in nightclubs. The quick succession of movements involved in this dance exercises the entire body. It is a high energy workout that is good for both beginners and veterans. It has been given this name because of the fact that it takes place in the hips and waist and thus helps to firm and tone your abs. Dancing while watching a video for an hour will enable you to burn around 250 calories.

Hip Hop Abs –

This dance form strictly uses dance moves to shape and tone your abs so there is no need to lie on the floor and do crunches. This involves isolation exercises in combination with an intense cardio workout to enable you to lose fat and build a strong six-pack. Women have a greater advantage to cut down those extra pounds in abs and look pretty. Hip hop abs should be completed in 2 to 3 days a week.

Belly Dancing –

This is an exotic art form that helps tone problem areas like hips, back, and abs. This form involves slow and controlled isometric movements that help to maintain flexibility and improve circulation.  Shaking the belly or lower body burns calories and helps shape up your buttocks. In addition, it also burns thigh and abdominal fat. By strengthening muscles and improving posture, prevents back pain that is often an obstacle to exercising. Because it is a low impact dance form, it is less stressful to the bones of the feet than other exercises and thus improves bone density. An hour of belly dancing can burn up to 300 calories. Though it is not an aerobic exercise it can form part of a training regimen. This can be practiced by watching videos at home. Belly dancing increases the flexibility and fitness of your body.

Salsa –     

This intricate and exhilarating Latin American dance form has recently gained immense popularity in night clubs and dance studios. It has drawn inspiration from the dance styles of cumbia, bomba, and merengue music among others. Salsa basically consists of a pattern of six steps danced over eight counts of music along with several turns and is danced side to side. An hour of salsa dance steps causes you to burn an impressive 420 calories. Hence, it is a good choice for a weight loss program.

Zumba –

Zumba incorporates salsa, rumba, merengue and hip hop moves to cause movement thus giving you a cardio workout. Zumba classes are offered by many chain gyms across the country and aim to make people enjoy while working out simultaneously. No partner is needed for this type of dance. Most of the steps are easy and isolate your arms, abs, and legs for strengthening. This aerobic workout is great for overall fitness. You are bound to enjoy the results as you enjoy the dance. This is one of the most demanding dance styles all over the world for its convenience in style and output. For best results, Zumba workout should be done at least 2 to 3 days a week.

Jazzercise –

Founded in 1969, it is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously. It builds muscles during the workout through the use of barbells and dumbbells. Apart from these, it involves some classic Pilates and yoga movements that lengthen muscles while cardio boxing moves give an aerobic workout. According to the Jazzercise website, this workout enables you to burn up to 600 calories in an hour. It should be done 2 to 3 times a week to lose weight effectively.


Ballet is often viewed as a slow-moving and low impact dance form but it plays a great role in shaping your body. In fact, this dance forms demands a lot of flexibility and it actually requires strength and precision to perform most ballet positions and movements. The slow pace and posture required in ballet are very much similar to Pilates. The slow and controlled movements help to build long and lean muscles. Some ballet movements are comparable to certain gym exercises. The movements cause the stretching and lengthening of the muscles, thus providing you a full-body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.

Pole Dancing –

This dance form might not appear effective to most of us. But you will be surprised to know that climbing and rotating on a pole increases your flexibility and also helps you burn down some calories. A pole dance of 30 minutes is equivalent to 20 minutes in a gym. You can try pole dancing to lose weight, tone your muscles, and shape your body.

African Dance  –

It is a fun dance form that generally involves a combination of contemporary and traditional African dance forms and is extremely aerobic. It introduces some great music and culture and is suitable for beginners as well as experienced dancers.

How dance results in weight loss –

1. Lose Weight At A Dance Studio

It is a common misconception that dance classes are for kids but if you switch on your television and surf through the channels you are bound to come across dance reality shows featuring adults, some of them even mothers and fathers to teenagers. It is obvious that you are going to find dance studios in your city geared towards adults considering these fabulous dancers on television are learning their moves somewhere. Take up dance lessons and lose some weight as dance like aerobics utilizes all parts of the body to give you a complete workout. Simple jazz or hip hop routine could effectively burn around 300 calories and simultaneously work out all your muscle groups. The best thing about taking up dance classes is that you don’t need to be able to dance, in fact, you are paying an expert to effectively teach you.

2. Ideal Dance Routines For Weight Loss

Unfortunately, Indian classical dance has little to offer in terms of weight loss, focused mainly on hand and leg movements and facial expressions, you are bound to be disappointed if you are looking for weight loss. Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha, and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results. Ballroom dance being a weight-bearing activity effectively burns calories, improves bone density, and works all muscles in the body.

3. Dance For Weight Loss At Home

For many of us, the idea of dancing in a group would be embarrassing simply because we haven’t done it before. So if you are pathologically shy and blush red at the idea of dancing in groups, there’s no need to give up on dance to lose weight. Simply lock yourself into your room, put on your favorite dance tracks, and move to the beats.

Dance Vs Other Weight Loss Methods

Common weight loss solutions are working out at the gym, weight-loss diets, weight loss supplements, and pills. Dance effectively beats all these other weight loss methods. For those of us who are easily bored or not athletically inclined, working out at the gym can be a time consuming and hard task. In comparison to working out at the gym, dance can be fun even as you listen to upbeat music and move your body.

Weight loss diets, in most cases, unfortunately, mean starving your body and can result in weakness, headaches, and the constant feeling of hunger whereas with dance you simply burn off the calories you consume. Weight loss supplements and pills come with their share of adverse side effects  whereas with dance the only side effects are the positivity it infuses into your daily life.

One important thing that you have to keep in mind is the clothes you wear while dancing. Opt for loose shirts and trousers which make you feel comfortable. Consulting your family doctor before starting any work out will be of great help for your health. So those willing to sweat it out better wear your dancing shoes!

Exercise may be difficult to maintain for some people. Consider the following tips to achieve long-term success:

  • Have a clear goal: Whether for health reasons or otherwise, try to always keep in mind the reason you started increasing your exercise levels.
  • Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to develop a stable routine. Set targets based on the goals you established at the start of the regimen and celebrate small wins to boost confidence.
  • Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it involves.
  • Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may enjoy the sessions more. Some people prefer not to have the stress of someone else around. This depends on you.
  • Trainers and teachers can be helpful: People just starting a regimen or looking to step up their routine may benefit from a personal trainer or teacher. They can provide motivation and guidance, helping people track their goals and stay dedicated.
  • Vary your exercises: Change your exercise program every few weeks. Mixing it up can help a person work on different muscle groups and increase the range of benefits. If you enjoy one particular exercise, such as running, try changing the speed and distance of a run, or follow a different route with more hills.
  • Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if you find it difficult or boring at first.

The benefits of regular physical activity are wide-reaching and should form a part of every person’s day to help them remain healthy.

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Chances are, jump ropes have been in your life since the PB&J-and-juice-box days of your childhood. So it’s time to add a new, badass kind of rope to your fitness routine: battle ropes. You’ll usually find them anchored to a wall or sturdy beam or pole, and while they may vary in length (they can be up to 100-feet long), weight, and thickness, all battle ropes serve the same purpose: Providing a killer workout.

As the name implies, these supersized ropes are heavy, which adds resistance (i.e. a major challenge) to work your muscles like never before. The benefits: You strengthen your abs, arms, and shoulders, engage your legs, and get a killer conditioning workout all in one go. Better yet, waving, slamming, and whipping these hefty ropes doesn’t strain your body the way high-impact activities do—but you still reap serious fitness benefits. In fact, research suggests using battle ropes for just 10 minutes can be considered a vigorous workout Trusted Source. Plus, high-intensity interval training with battle ropes may improve both aerobic and anaerobic capacity after just four weeks. In other words, you’ll be owning both strength and endurance workouts. To top it off, battle rope training torches about 10 calories per minute—more than both burpees and squats!

They work for every muscle group simultaneously and allow freedom of movement. They can also be catered to your fitness level—whether you’re a beginner or a pro athlete.

How to start skipping –

  • Adjust the length of your rope.
  • Hold the handles at each end of the rope, by your sides, with one handle in each hand.
  • Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both the ends reach your armpits.
  • Step in front of the rope and swing the rope from behind to the front.
  • As the rope reaches your feet, jump! Keep your legs straight.
  • Land softly on the floor.

Ready to slam your way into top shape? Add these kick-butt battle rope exercise to your fitness routine!

1. Double Wave – Wave your way to a fitter form and master the basics of the battle ropes with this exercise. To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.

2. Alternating Wave – Talk about makin’ waves! Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand so that your palms face in. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.

3. Low Alternating Wave – While the movement for this one is exactly the same as the alternating wave listed above, this version brings your lower body into the equation. Instead of standing, you’ll lower down into a squat, keep your core engaged, and then move your arms as you do with the alternating wave.

4. Shoulder circles – Put your shoulders to work! Though this move looks simple, it’ll yield serious shoulder strength, which is ideal for boxers and swimmers in particular. Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.

5. Snakes on the Floor – This sneaky move is a killer shoulder workout. Stand facing the anchor and position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out—your goal is to make the ropes look like two snakes on the floor.

6. Shoulder Press – No need to limit your shoulder presses to barbells and dumbbells—you can totally use battle ropes too! Hold the ropes on your shoulders (make sure there’s tension on the ropes). Press the ropes upward as you straighten arms overhead. Bring them back down to the start position.

7. Power Slam – If there’s one thing we know, it’s that anything with the word “power” in it is bound to be one tough exercise—and this one’s no exception. To start, stand with feet hip-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead, and then forcefully slam the ropes down into the ground, lowering into a high squat as you do. Straighten up to return to standing and repeat.

8. Side Slam – Slam your way to a fitter physique (and obliques). Face the anchor, feet shoulder-width apart, and knees slightly bent. Grab the ends of the rope with palms facing in. Brace your core and hold the rope on the left side of your body. Raise your arms up overhead and forcefully slam the ropes down to the right of your body. Continue alternating sides.

9. Alternate-Arm Power Slam – A variation on the power slam listed above, you’ll be executing the exact same movement, but instead of raising and slamming both hands at the same time, you’ll restrict the movement to one arm. Do one whole set of the move with one arm and then another set with the other arm.

10. Plyo Knee-tuck Slam – Assume the position—the push-up position, that is. With one end of the rope in each hand and palms facing in, jump both feet into the air and draw your knees in toward your chest (this is the knee tuck—which looks similar to a plank tuck jump, except you won’t ever land with your knees tucked in). Immediately shoot legs back out into push-up position, and then explosively jump to your feet (a little wider than hip-width apart) with the ropes in hand. Raise arms overhead as you extend your body until you’re on your toes. Lower down into a squat, slamming the rope down to the ground as you do. Return to the push-up position.

11. Plyo Knee-Tuck Push-up Slam – This combo move not only builds total-body strength, but it also works on explosive power, Wilson says. Plus, it adds an extra challenge to plyo knee-tuck slams. Begin in a push-up position, with one end of the rope in each hand. Jump knees in toward your chest and then immediately shoot legs back into the push-up position. Lower your body into a push-up, and then explosively spring up to standing, keeping hold of the ropes. Raise arms overhead as you extend your body until you’re on your toes. Lower down into a squat as you slam the rope down to the ground. Place hands on the floor and return to a push-up position. That’s one rep—phew!

12.Alternating Wave Lunges Jump – Now that you’ve mastered lunging and waving, up the ante even more. Begin with the alternating wave. Step your right leg back into a reverse lunge, and then jump up into the air, switching legs so that you land with your left leg extended back. Continue alternating as smoothly as possible and without losing form—you’re going to want to keep your head and chest up throughout this move too.

13. Alternating Wave Jump Squat – Paired together, squats and alternating waves make for one total-body toner—it even targets your core. Perform low alternating waves, and once your waves are nice and steady, jump up into the air, landing in a squat. Repeat, and remember to keep the wave going throughout the entire movement.

14. Plyo Knee Tuck Into Push-up to Alternating waves Switch game – The longer the name, the tougher the exercise—and brace yourself: This one’s a doozy. Begin in the push-up position, with one end of the rope in each hand. Perform a knee tuck, a push-up, explode up to stand, and power through alternating waves for 10 seconds. Return to the starting push-up position. And pat yourself on the back.

15. 180-Degree Jumps – Stand so that the left side of your body is facing the anchor and position the ropes in front of you. Grab the ends of the ropes and hold them together with both hands in front of your right hip, palms facing each other. Lower into a squat and jump up, turning toward the anchor and rotating your body 180 degrees while you swing the rope overhead. Land softly in a squat, positioning the ropes in front of your left hip. Repeat on the other side, landing back in the starting position.

16. Star Jumps – Star jumps, as their name suggests, are outta this world. But make no mistake: This move will jack up your heart rate and make you feel the burn, especially when battle ropes are involved. To start, stand in a narrow squat and grab one end of the rope in each hand. Jump up, kicking your legs out to the sides and swinging arms (and the ropes) out to the sides and over your head. Land softly in a squat position, with hands in front of your hips.

17. Alternating Wave Reverse Lunge – Waves, and lunges, and battle ropes, This exercise is great for not only your upper body, but your lower body as well, targeting your quadriceps, forearms, biceps, back, and abs.
Begin with the alternating wave exercise (see No. 2 for a reminder). Once you get a good wave going, step your right leg back into a lunge. Return to standing and then repeat on the other side, stepping your left leg back into a lunge. Continue alternating legs as you make waves with your arms (and the ropes), keeping your head and chest up throughout the entire exercise.

18. Up-Downs into Snake Switch Game – Begin in a standing position and grab the rope in each hand, holding the ends by your sides. Drop your body to the floor and catch yourself with your hands (place them in a push-up position on the floor beneath you as you land), letting your chest touch the ground—similar to this, except you won’t do the shuffle movement. Explode back up to stand, and then lower your body into a squat. Pull arms wide and keep them parallel to the floor. Without allowing your hands to cross, move arms in toward one another and then back out as quickly as you can—it’s the snake movement again! Return to stand.

19. Squat to Overhead Press – How do you make a shoulder press even better? Add a squat to the mix! Position your feet a little wider than shoulder-width apart and hold the ropes on your shoulders (you’ll want to make sure there’s tension in the ropes like you did with the regular shoulder press). Lower down into the perfect squat while simultaneously pressing the ropes overhead. Return to stand.

20. Lateral Shuffle with Alternating Wave – Get ready to get moving—even more, that is. Begin by doing the good ol’ alternating waves. Quickly shuffle to one side, whipping the rope and shuffling at about the same tempo. When you’re ready to shuffle back, lower your body into a squat and shuffle in the opposite direction.

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Click here for Exercise with Jump Rope ( Skipping Rope ) -

In this post, we’re excited to bring you the perfect beginner jump rope workout routine.

If you’re just getting started with your jump rope training journey or if you just got your jump rope set and you’re wondering what fitness jump rope workout routine to try, then this simple 15 minutes fitness jump rope workout is perfect for you and you can learn and use anywhere to make your workouts more effective.

You’ll learn what exercises to focus on, what technique tips to pay attention to, and even how to break this workout apart and rebuild it to make it your own.

Whether you’re new to jumping rope or you’ve been at it for years, it’s always fun and exciting to learn new skills and add new exercises to your workout Schedule.

Benefits of Jump Rope Exercise – Before we dive into our list of jump rope exercises, we want to explain some of the benefits of these exercises as well as how you can make use of them to achieve your fitness goals.

The jump rope is a versatile training tool. It gives you the freedom to take your workouts on the go, burn more calories, improve your cardio, and achieve your fitness goals without getting bored at the gym.

But one of the best parts about the jump rope is that you’re constantly learning. You’re constantly being challenged as you start learning new jump rope exercises and skills. And this beats a monotonous run or a boring treadmill session any day of the week.

So go ahead and explore these jump rope exercises. Learn the basic jump first, then choose a couple from the list that you want to add to your workouts. Use them in your warm-up. Use them as a workout finisher. Build workouts around them.

We suggest following jump rope exercises:

Jump Rope Basic Jump – The basic jump is the most fundamental jump rope exercise every beginner needs to learn. It’s a simple exercise that we use frequently in our workouts, particularly with heavy ropes. If you’re new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.

Jump Rope Alternate Foot Step Jump – is one of the most effective and frequently used jump rope exercises that you will have in your repertoire. This our go-to exercise for any high-intensity workouts and weight loss fitness challenges because of the level of intensity that can be achieved. If you really want to push yourself, try this exercise at the max pace with a heavy rope.

Jump Roe Boxer Step Jump – The boxer step jump is a classic jump rope exercise that boxers have popularized. The boxer step jump allows you to jump for longer periods at a time because you’re constantly shifting your weight from one side to the other. It’s a great exercise for improving your endurance.

Jump Rope High Knees – The High Knee Step is a higher-intensity variation of the alternate foot step jump. This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning workouts.

Jump Rope Jacks –  are fun for all levels of jumpers. This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps. Along with the alternate footstep, this is a great exercise to add after you learn the basic jump.

Jump Rope Mummy Kicks – are fun to learn and easy for beginners. If you’re looking to add some variety to your workouts, try adding these to your repertoire. Check out the full tutorial below.

Jump Rope Criss-Cross – is a very popular jump rope exercise. This skill requires a little more time and patience to master, but once you get it you will be able to target your upper body muscles more effectively in your workouts. It also looks pretty bad-ass.

Jump Rope Side Swing – The side swing is a simple exercise that will make it. Not only does it look sleek, but it also gives you the ability to actively rest during your workout. When used with heavy ropes, side swings can also offer an upper-body workout, anywhere.

Side Under Jump – This looks more challenging than it actually is. It’s a great exercise for adding variety to your workouts and it’s what you’ll want to work towards once you have some of the other exercises mastered.

Jump Rope half and Full Twist – The half twist and the full twist exercises are fun variations of the basic jump. Tip: get the motion and rhythm down first before you try it with a rope in your hands.

Jump Rope Single Foot – While we don’t use them often in our workouts, single-foot jumps are fun to learn. They’ll help you improve your balance, coordination, and ankle strength. Keep in mind that any single footwork will place more stress on your calves, so don’t use this one until you feel ready. Always go at your own pace.

Jump Rope Heel Toe Step – The heel-toe-step jump is great for footwork and coordination. It’s a fun skill that you can utilize in any jump rope workout. Pay attention to the foot pattern shown in the tutorial video below.

Double Unders – is one of the most sought-after jump rope exercises. Popularized by Cross Fit circles, this is a challenging, high-intensity exercise that can really take your workouts to the next level. But the double undertake time and patience to master. In fact, we’ve built an entire (free) comprehensive double under guide to help you learn this skill.

Criss-Cross Double Unders – This is a highly advanced and explosive jump rope exercise that we don’t recommend trying until you feel very confident with the standard double under. However, it’s a great exercise for building power, strength, and endurance.

Backward Jumping – The great thing about backward jumping is that you can essentially do all of the exercises above backward which means you’re doubling your exercise repertoire. Learning to jump backward will improve your coordination and feel for the rope. Check it out below.

If you’re just looking for some quick tips on improving your technique, here are some important ones to keep in mind when you’re jumping:

  • Focus on maintaining good symmetry while you’re jumping. This will ensure that you have a nice open loop to jump through. Watch the beginning of the video for details.
  • Make sure you’re using your wrists to turn the rope (not your elbows or shoulders). Good wrist rotation is the key to good rope rotation.
  • Maintain a light bound all the way through. Don’t jump too high or bring your knees up or kick your feet back. Watch the feet during the video for reference and pay attention to the slight knee bend (important for shock absorption).
  • Maintain a good rhythm throughout the workout. As you get better, you can increase the pace of your jumps.

The Perfect Jump Rope Workout – So why is this the perfect workout for beginners?

Because it’s fun, versatile, quick, and it offers a lot of flexibility.

In order for a workout to be effective, it needs to have a fun factor. Workouts that we don’t enjoy are rarely the ones we tend to stick to and when it comes to long-lasting results, consistency is the ultimate factor.

The jump rope is one of those unique training tools that offers a fun spin on exercise as you’re constantly challenging yourself to get better and to learn new skills. With our system, you are able to change the weight of your ropes so you can challenge yourself in different ways, engage more muscle groups, and burn more calories.

Then you have the flexibility to adjust your workout to fit your fitness needs.

Is the workout getting too easy? Up your intensity by increasing the pace of your jumps. Try to squeeze in as many rotations as you can in every 30 seconds or 45-second work session.

Getting tired of the same routine? Try swapping your exercises. Choose your own skills. Choose a couple of unique jump rope exercises and rotate them into your workout.

Want even more of a challenge? Use a heavier rope – instead of the 112 gms Infinity rope, try using the 225 gms Infinity rope, or even the 450 gms infinity rope.

You’ll feel a tremendous difference in the way the same workout makes you work. See how much flexibility you have with the same workout? With just a few tweaks, you can create endless combinations to create the workout that is right for you.

That’s why we call this the perfect jump rope workout routine for beginners. Rope jumping is simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.

This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof.  Here are the gains and pains of jumping rope (or skipping).

Powerful health benefits of rope jumping –

Improves heart health – Skipping or rope jumping is a great form of cardio. It increases the heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.

A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease.

Tones lower and upper body – Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.

Burns calories to aid weight loss – Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise. Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.

Improves motor function and stamina – This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes.

Helps improve the immune system – Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells. But be cautious as too much exertion may make you prone to infections.

Helps improve bone density – Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density. Moderate-intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density.

Boost mental health – Skipping stimulates the secretion of serotonin, the “feel-good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.

Helps children with ADHD – About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder). Research studies have shown that skipping or jumping rope helps children with ADHD. Consult your doctor to know if your child can benefit by jumping rope.

Is easy on your joints – Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.

Helps improve skin health – Sweating is great for your skin. Sweat helps maintain skin hydration. Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period. Remember, you must also hydrate and eat healthily. 

You can easily include a 5-minute fat-burning skipping in your exercise routine.

How To Include Skipping In My Workout Routine 

Warm-up – 10 minutes

Moderate Intensity Skipping – 4minutes

Jump Squats – 2 sets of 12 reps

Leg In And Out – 2 sets of 12 reps

Russian Twists – 2 sets of 20 reps

Leg up Crunches – 2 sets of 25 reps

30 Seconds Rest

HIIT Skipping – 1 minute, 5 reps with 10 seconds break

Kettlebell Swings – 2 sets of 8 reps

Single-Leg Deadlifts – 2 sets of 6 reps

Mountain Climbers – 2 sets of 15 reps

30 Seconds Rest

Elbow Plank – 1-minute hold

Bicep Curl – 3 sets of 12 reps

Tricep Extensions – 3 sets of 8 reps

Chest Press – 3 sets of 8 reps

Shoulder Press – 3 sets of 8 reps

Moderate Intensity Skipping – 5 minutes

Cooldown stretches –10 minutes

Precautions To Take

  • Warm-up for at least 10 minutes before jumping rope.
  • Wear shock-absorbing shoes.
  • Wear a sports bra to prevent the sagging of breasts.
  • Sip electrolyte water before and after the workout.
  • Cooldown by stretching.

Now, let’s address a common question:

How Long Should I Jump Rope?

Start with 1-minute rope jumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.

  • For weight loss – 10 minutes, two times a day.
  • For strength and conditioning – 10-15 minutes, two times a day.
  • For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds. Repeat for 5 minutes.

Now, let’s discuss when it is not advisable to jump rope.

Avoid Rope Jumping If 

  • You have heart problems. Do it only if your doctor gives you a green signal.
  • You are recovering from a serious illness or surgery.
  • You have high blood pressure. Take your doctor’s opinion.
  • You have a bone injury.


Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will surely have fun and also feel energetic and young at heart.


Can rope skip reduce belly fat?

Yes, skipping can help reduce belly fat. But make sure you eat healthily and do lower belly exercises.

How much should you skip a day?

You can start by doing 1-2 minutes of skipping in a day. Increase the time to 10-15 minutes as you progress.

Can skipping reduce thigh fat?

Yes, skipping helps reduce thigh fat. It is a good calorie burner. You should also do these leg exercises to tone your thighs.

Does skipping help get bigger buttocks?

No, skipping will not help increase the size of your glutes. But it can help reduce fat from your butt. Read this post if you want to increase the size of your buttocks.

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Flexibility is more than being able to touch your toes, it’s about general musculoskeletal health. While some people are born with natural flexibility, it doesn’t mean that those who aren’t are doomed to have it beyond their grasp. Exercises that facilitate flexibility and mobility, like stretching are often neglected or deemed as ‘not proper’ exercise, as exertion seems minimal at first glance.

Disregarding this kind of training from your regular routine is actually doing you a disservice as compromised mobility can limit your range of motion, and stunt your fitness goals, or in the worst case can lead to injury down the line.

Here are some styles of flexibility training that both complement different types of workouts, as well as include strength elements within them.


Every stretch can be either static or dynamic and passive or active. Dynamic and active stretches are more helpful for improving functional movements used in everyday life and sports. Here’s a breakdown:

  • Static stretching is isometric (developing muscular tension without contraction of the muscle), you hold a challenging position for at least 20-30 seconds.
  • Dynamic stretching is a stretch performed by moving through a challenging but comfortable range of motion repeatedly.
  • Passive stretching uses external “assistance” to help you stretch. It’s a technique where you relax into a stretch while an external force (someone or something) intensifies the stretch further.
  • Active stretching applies motion, so you relax the muscle you’re trying to stretch and rely on the opposing muscle to initiate the stretch.
  • Ballistic stretching is uncontrolled, erratic, and jerky. It can be a form of passive stretching or a dynamic stretching in a fast, bouncing motion, forcing the limb into an extended range of motion.
  • PNF (Proprioceptive neuromuscular facilitation) is a contract-stretch-hold technique repeated 10-12 times, and research says it may be the most effective stretching technique for increasing range of motion.


These days yoga boasts as many styles of the practice as there are ranges of activewear brands. Hatha, Ashtanga, Iyengar, hot yoga, vinyasa flow, Kundalini, and yin are a few of the most commonly known ones.

What all these practices have in common is the integration of body and breath through stretching, isometric bodyweight exercises, and moving meditation. Regular practice will help mobilize joints, stretch ligaments, and strengthen muscles — in summary, keep you limber.


Developed by Joseph Pilates, this method of exercise incorporates controlled movements with an emphasis on alignment, breathing, and building the core — referred to by Pilates instructors as the “Powerhouse”. Over time Pilates will not only increase flexibility but help improve coordination, balance, and all-round stability.

Mobility work

If you’re looking to release tight, sore muscles after a killer workout, then you may want to check out foam rolling. This form of mobility work, along with other devices like lacrosse balls for trigger points, is an indispensable part of any regular workout regime. Foam rolling offers deep tissue release and can be done pre-workout to warm muscles up or post-workout to alleviate tension.

Reaping the rewards of exercise variety

Now you’ve got the lowdown on the importance of including different types of workouts into your routine and what kinds are out there, you may be interested in how this will impact your overall health and fitness.

Benefits of cardio:

  • Improves cardiorespiratory and pulmonary health, measurable by a lower resting heart rate
  • Reduces blood pressure
  • Reduce risks of a stroke, heart disease, and eventual heart attack
  • Increases circulation
  • Lowers the risk of diabetes

Flexibility training:

  • Increases range of motion
  • Releases tension physically and mentally
  • Supports spinal musculoskeletal health
  • Improves mobility
  • Reduces the risk of injury associated with other exercises and movements


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