Friday, October 28, 2022

What is the Right Way to Brush

How to Brush or What is the Right Way to Brush

Do you know that one of the main reasons behind becoming susceptible to dental problems is not following the correct technique of brushing? Yes, we all ignore it many times, in a rush of the moment, we brush haphazardly and then quickly wash our mouth, sometimes even forgetting to clean the tongue. We advise you to stop doing this. 

Brushing takes only 2 minutes, and at this time, you can pamper your teeth the most. So how do you do that? We explain it to you over here.

Correct Techniques for Brushing

  1. Squeeze the right amount of toothpaste in your bristles and make sure you do not overload it. Too much paste will fill your mouth, and you either tend to swallow or spit it out.
  2. Dentists always insist on following a circular and vertical motion of brushing. Do not brush your teeth roughly and horizontally. Follow a uniform pattern, i.e., up and down and in circles.
  3. Focus on the four zones of your teeth viz. left, right, top, and bottom. Follow the same motion as explained in point 2 for cleaning these four zones and dedicate at least 15 seconds for each.
  4. Brushing the back of your teeth is a bit tricky. Hold your brush at 90 degrees angle to your lips and then gently sweep it through the inner zones of your teeth (all the four zones). Use your toothbrush in back and forth motion.
  5. Now clean your tongue. You can either use a tongue scraper or use your brush to clean it. Gently rub the bristles up and down on the tongue.
  6. Now gargle your mouth with water and spit out until no trace of toothpaste is left behind. You can use an antibacterial mouth wash also for rinsing.

Choosing the Right Tools for Brushing

Type of Toothbrush

You can either brush your teeth manually or use an electric toothbrush. Make sure the bristles are soft and supple and are not made from animal hair. Opt for nylon bristles. However, the bristles should be sturdy enough to remove plaque from teeth.

Choice of Toothpaste

Toothpaste is customized as per the need of consumers. Generally, dentists suggest using fluoride toothpaste; nevertheless, you must seek a doctor’s advice if you are suffering from dental diseases or if your teeth are sensitive.

Different Cleaning Tools

Dental floss is a must to clean those hidden and trapped food particles and bacteria in deep recesses of your teeth where your toothbrush cannot reach. Secondly, we suggest using a tongue scraper every day to clean your tongue.

Common Mistakes to Avoid

Brushing too Often is Wrong.

If you’re brushing every time after a meal, then stop it. It would only expose the root of your tooth and tear your gums. So brush thoroughly, but only twice a day i.e., morning and night.

Sticking to the same toothbrush for long is Unhygienic.

The American Dental Association recommends getting a new brush every three or four months, or even sooner if the bristles look frayed.

Neglecting the Inner Surface of Tooth

If the inner side of your teeth is stained, then you are neglecting them. Take care of the rear portion equally as the frontal facade of your teeth.

Follow the techniques we have explained here and avoid the mistakes to get squeaky clean teeth. Brushing your teeth is the first thing you do in the morning, so spare 2-3 minutes religiously and do it rightly.

Basal Body Temperature for Natural Family Method

Basal Body Temperature for Natural Family Planning Method

Basal body temperature method is one of the natural family planning techniques wherein a special thermometer called the basal body thermometer (BBT) is used to record the temperature variation during ovulation and to avoid sexual activity during this fertility period.

How does it work?

The basal body thermometer method relies on the body temperature after she gets up from the bed, and the temperature rises slightly (by 0.4 and 0.8 degrees) during her ovulation period, which forms the indicator for family planning. Body temperature increases due to elevation of the hormone progesterone during the ovulation period, and it remains within this range until 3-4 days before the onset of the next menstrual cycle.

The Abstinence Period

The thermometer is highly sensitive and can measure even the smallest variation in temperature; thus, when she observes her body temperature to be a bit high, then it’s advised to refrain from unprotected sex.

Getting Pregnant

The other way round, if couples are looking forward to having a baby, then they can have sex during this highly fertile period of women. The body temperature will remain elevated as long as the woman is ovulating, which is 5-6 days. If she gets pregnant, then her basal body temperature will remain high throughout pregnancy. Thus, the basal body thermometer method can also be used to detect pregnancy.

How to Monitor the Basal Body Thermometer Correctly

All women need to get familiar with their reproductive cycle first to use the basal body thermometer method. Consider the following points before you start using the thermometer.

  • Remember the date of your menstrual cycles and note them down in a calendar.
  • Check the temperature with the special thermometer immediately after rising from bed. This should be the first thing to do in the morning.
  • Take the temperature every day at the same time and from the same place. We suggest you place the thermometer under the arm to get accurate results.
  • Stabilize your daily activities during your fertile period because alteration in sleeping hours, smoking, drinking, stress, and food habits cause fluctuation in BBT. Therefore, avoid all these for at least a week and make sure you have 8-9 hours of sleep before noting the temperature.

Pros of BBT 

  • There’s a lot of personal freedom in using the BBT method. It helps couples to discuss mutually and then co-operates for family planning.
  • One can avoid going to the doctor regularly and save the cost of appointment fees.  
  • Secondly, no surgical methods or invasion techniques or pills are involved, and hence no side effects.
  • Women get more familiar with their reproductive cycles and changes taking place inside their bodies.

Cons of BBT

  • The reliability of the method is still a question when women have irregular menstrual cycles or are under some kind of medication.
  • External factors like stress, sleep disorders, etc. can affect the accuracy of readings.
  • Thirdly, it doesn’t make a woman 100% safe from STDs. Therefore, if a couple plans to conceive, they must get a medical check-up before encountering unprotected sex.

However, one needs to practice the basal body thermometer method diligently to get full proof of results. For this purpose, one can combine the basal body thermometer method with the calendar method. All in all, we can say that if couples are looking forward to opting for a natural family planning method, they can resort to a basal body thermometer.

Best Workouts for Couples

Best Workouts for Couples

Despite knowing the immense health benefits of exercise, we are often not so keen to do it. This happens mainly due to laziness, lack of sufficient time, and, of course, motivation. So we have come up with a brilliant idea - to exercise together as a couple. When you work out with your husband or wife, the experience is a lot more fun than hitting the gym alone with all reluctance.

Furthermore, this way, you spend more time with each other, strengthening your bond and making you happy. To keep your spirit alive, you can challenge each other and reap the benefits together. 

Let’s have a look at those awesome workouts for couples.


Crunches A sexy way to get on doing infinite no of crunches is when your partner supports your feet and pulls you forward. So how do you do that? You lie down flat on your back, allow him to stand on your feet, and let him hurt you towards him. Enjoy it without feeling a pinch of cramp in your tummy.

The Lap Exercise

Another sensuous exercise you can try out with your love hunk is the lap exercise. Let him sit on a chair, and you step ahead of him. Support your hands on his knees, and you do the squats. Interesting, isn’t it? You can flip positions after repeating them 10-15 times. You strengthen your triceps as well as your calf muscles with this exercise.

Hold and Lift Weights

The monotonous sessions of weightlifting sessions can be made exciting and passionate when you do it together. Stand behind your partner and extend a little support to his hands while lifting heavy weights. Try this and see the difference in your energy and enthusiasm to exercise.

Hi-Five Push-ups

Sounds interesting. This is how you do it. Lie down on your side facing each other. Now raise your right hand and let her raise her left hand. Give a high-five and stick your palms. Support your body with the other hand in that position and lift your body sideways. Swap positions and repeat with the other hand.

Jog Together

Jogging is fun when you have company. Squeeze half an hour from your hectic schedule and make it a point to jog together. You are bound to enjoy it. Wear funky sports gear and be the best-dressed jogging couple. Enjoy the freshness in the air and the company.

Partner Yoga 

Partner yoga is highly in trend these days. You will be taught various postures that boost your health and improves your sexual life also. Attending partner yoga classes is one of the best workouts for couples. So join a class and enjoy the yoga session.

Dance Together

If both of you love dancing, why not join salsa, tango, or jazz classes together? These dance forms are ideal for couples. You will not only learn and enjoy dancing, but at the same time, your body will be fit, agile, and flexible.

Various exercises have motivated you a lot. Also, remember that you don’t have to step into a gym to do the stretching, lifts, and push-ups; instead, try at home during your flexible hours. Motivate each other and say, “let’s rock it.”

Saturday, September 10, 2022

Alternative treatments for high blood pressure

Alternative treatments for high blood pressure

The ideal blood pressure for good health is at or below 120/80 mmHg. Hypertension or high blood pressure is a condition wherein the systolic pressure (numerator) is higher than 160, and the diastolic pressure (denominator) is 100 or above. The rise in blood pressure may be due to hereditary or acquired from several reasons like stress, addiction to alcohol, obesity, and unhealthy eating habits. Medication helps to normalize blood pressure; nevertheless, there are various alternative treatments to check further rise.

Lowering High BP through Supplements

Supplements for hypertension are available in the form of capsules and pills, and you can have them as recommended by your physician. Alpha-linolenic acid (ALA) occurs in soybean, flaxseeds, walnuts, and green leafy vegetables.

Omega-3 fatty acid supplements (EPA-eicosapentaenoic acid and DHA- docosahexaenoic acid) can moderately reduce blood pressure and are derived mostly from sardines, cod liver oil salmon, tofu, and walnut.

Another excellent supplement for an antihypertensive drug is Co-enzyme Q10, found in whole grains, fish, organ meats viz. liver, kidney, and heart.

High blood pressure can also be controlled by taking amino acid supplements, like L-arginine and L-taurine. However, their efficiency is still a question, and studies show that they can manage only for a short duration.

Several herbal supplements are also available for controlling high blood pressure. In Indian Ayurveda, high blood pressure is attributed to a person’s “dosha” or body type. At the same time, traditional Chinese medicines consider problems in the “circulation of vital energy” of the body for a rise in blood pressure. However, both these traditional treatments make use of herbs to heal the body. Rauwolfia serpentine (snakeroot) and Crataegus monogyna (Hawthorn) are sometimes used as alternatives to medicines. While hawthorn is effective in controlling anxiety, Rauwolfia contains alkaloids that bring about a positive impact on nerve impulses and blood flow.

Nevertheless, there are several restrictions on using these drugs, so we recommend taking the doctor’s advice before initiating anything.

Garlic supplements must be consumed only after consulting with a doctor, despite having incredible anti-cholesterol properties. This is because garlic interacts with many prescription drugs and leads to blood thinning. Cocoa is a natural source of polyphenols that exhibit antioxidant and anti-inflammatory properties. The phenols have a positive impact on heart health, and therefore doctors say that a certain amount of cocoa supplements is beneficial for the body.

Modulation in Diet to Control Rise in BP

The highly popular DASH (Dietary Approaches to Stop Hypertension) diet is quite successful in checking the rise in blood pressure beyond normal. It lists down low-fat dairy foods, complex carbs, fruits and vegetables, grains, nuts, and other healthy foods that improve heart health and lower blood pressure. It restricts the intake of saturated fats, cholesterol-rich foods (red meat and sweets), and simple carbohydrates. An important aspect of this diet is limiting sodium to 2400 mg per day.

The need to supplement minerals in the daily diet must also be taken into consideration. Doctors recommend the inclusion of foods rich in calcium, potassium, and magnesium to maintain the ratio of systolic and diastolic pressure. Apart from these, one should also stop drinking alcohol, which dramatically spikes up blood pressure.

Physical Activities to Maintain Blood Pressure

This is one of the best alternatives for medicines. People who always have problems with ups and downs in blood pressure must be physically active. This implies a complete improvement of health and mind through exercise and meditation. Therapeutic yoga dealing with various postures and breathing techniques brings about a holistic improvement in the body. At the same time, mild aerobic activities like light jogging and walking are effective in bringing down high blood pressure.

Since the most notorious causes behind the rise in blood pressure are stress and tension, one should join stress management and meditation classes to heal the body—this way; people learn how to control emotions and stabilize the mind. Worth to note, acupuncture also works wonders on enhancing heart health. All these non-pharmacological methods are excellent techniques to control hypertension and high blood pressure.

All in all, these alternative treatments have considerable help in fighting high blood pressure and different types of health complications associated with it.

Check with your doctor if you can safely consume them and then strive to give yourself a healthy life.

Allergy Shots

Allergy Shots: An Overview

Allergy shots are a type of immunotherapy treatment, wherein each shot contains a very minimum amount of certain specific substances that trigger allergic reactions inside your body. These substances are nothing, but allergens and their dosage are adjusted to stimulate the immune system without causing any severe allergic reaction. The immunotherapy shots are given when allergy medicines fail to heal you, or the allergic symptoms persist for more than three months without any improvement.

Allergy immunotherapy proves an excellent treatment for people with allergic asthma, allergic rhinitis (hay fever), conjunctivitis (eye allergy), or stinging insect allergy. Also, remember that it is not recommended for food allergies.

How do they Work? 

Naturally, the white blood cells produce an antibody (called immunoglobulin) in response to the antigen. This antigen-antibody reaction triggers the release of chemical substances into affected tissues, which gives rise to allergic symptoms. Sometimes the immune response of our body is so violent that the need to suppress it arises immediately, and that is when antigen shots come to play. 

Their primary function is to desensitize this reaction so that the immune response is milder, and the allergic symptoms are significantly reduced. The therapy is carried out in the following way. Usually, two phases are involved in due course viz. the build-up phase and the maintenance phase. The build-up phase lasts for 3-6 months, wherein the patient is given injections once or twice a week with increasing amounts of the allergens. The second phase is initiated after the most effective dose of the build-up phase is reached. The time gap between injections is extended to two to four weeks, and the maintenance dose is also adjusted depending on the severity of the symptoms. 

The dosage is determined absolutely by your doctor, and the dosage of allergens in each of your allergy shots is increased to make your body gets used to the allergens. This process is known as desensitization. The outcome of this therapy is- your body gradually becomes tolerant to the allergens, the symptoms will decrease, and the frequency of allergic reactions is also minimized.

Preparing Yourself for the Shots 

When you go for a test, make sure you clearly explain to your doctor about your health condition. Also, let him know if you feel unwell after the preliminary examination or after taking the shots.
Your doctor will decide the course and duration of the shots. You will have to undergo a skin test to confirm that the symptoms are due to some allergy. Then he will determine which allergens are causing it. Once that is established, that specific allergen is scratched into your skin, which is kept under observation for 15 minutes. If your skin swells and redness appear, then your test is positive. Alternatively, you may have to undergo an allergy blood test also.

The End Result

As already said before, the length of the treatment varies from one individual to another. Signs of improvement are evident in the first year, but you start healing in the second year. Adverse reactions to allergy shots are mild, but because reactions might occur, it is safest to have the shots given in an allergist’s office. In the third year, you are most likely not to have further allergic reactions to those substances. After a few successful years of treatment, if you become entirely immune to those allergens, the shots are stopped, or else the duration is extended for some more time to keep the symptoms in check. 

Side Effects of Allergy Shots 

Although allergy shots are powerful immunotherapy treatments, you must be aware of their potential side effects before starting the treatment. They might cause various kinds of local reactions like itching, swelling, and irritation at the injection site within an hour. 

Systematic reactions are not very common; however, you can experience light-headedness, dizziness, wheezing or chest tightness, and throat swelling. One of the rarest, but the most life-threatening risk of allergy shots, is anaphylaxis, which often begins within 30 minutes of the injection or later. It causes a sudden drop in blood pressure, breathing trouble, skin inflammation, and vomiting.

Risks are associated with any medical treatment.

If we weigh the long-term benefits of allergy immunotherapy treatment, they are indeed more. The allergic symptoms are significantly reduced or are entirely healed. All we advise you are - always consult your doctor before taking this decision and make sure you let him/her know how your body is responding to the shots. Rush to your doctor immediately on observing complications.

Home Remedies for Acidity

Home Remedies for Acidity

Acidity is a prevalent condition that we all have experienced at some point or other. It occurs due to excessive secretion of acids by the gastric glands of the stomach. We feel burning inside our stomach, accompanied by discomfort, dizziness, and pain. It’s more often triggered by consumption of spicy, junk, and oily foods. Some people succumb to acidity quite frequently, and it’s indeed difficult for them to get rid of the discomfort immediately. And that’s when home remedies come in use.

Let’s find out some quick and simple ways to overcome acidity. 

  • If you are prone to acidity, make it a habit to drink a glass of lukewarm water as soon as you wake up in the morning. And then keep drinking at least 2-3 liters of water throughout the day.
  • Do not keep your stomach empty for a long time. Eat at least 5-6 times a day every two hours. Fill your stomach with light and healthy snacks like crackers, nuts, and fruits ( banana, watermelon, melon, and apples). Avoid citrus fruits.
  • A glass of cold milk works wonders on acidity. Milk is rich in calcium, which prevents the formation of stomach acids, so we suggest you have cold milk after a spicy meal.
  • Baking soda has an instant effect on acidity. Therefore, stock it at home. Next time you have acidity, mix one teaspoon of baking soda to a glass of water. Stir until it dissolves and then drink it.
  • Tulsi, clove, fennel seeds, cardamom, and amla are natural cures for acidity. So keep chewing them. You can boil mint leaves in water and drink it after your meal to get immediate relief.
  • Ginger aids in digestion. Bite a few dried ginger flakes after your food. Add ginger and garlic to your food while cooking. This will prevent you from developing acidity.
  • Apple cider vinegar is a wonderful acid-neutralizing agent. Mix 2 teaspoons of it with two teaspoons of vinegar in a glass of water. If you are continually having acidity problems, then try this before your meals for a few days.
  • Another excellent cure for acidity is tender coconut water. If you are regularly having acidity problems, then drink its water every day at least for a month or so.
  • Drink more herbal teas like green tea and those with liquorice (also called as licorice) and spearmint.
  • Eat simple foods, along with yogurt and salad. Fish, lentils, beans, lean meat, vegetables, etc. are safe on the stomach. So have them regularly. You can prepare the salad with yogurt, cucumber, sprouts, and onions.

What not to eat and what not to do?

  • Do not sleep immediately after eating a heavy meal. Wait for at least half an hour to allow your food to enter the digestion process.
  • If you have acidity attacks and sour belches now and then, you must consider changing your food habits. Avoid eating spicy foods, fried and fatty items, sauces and seasonings, tomato and tomato-based products, and citrus fruits.
  • Stay away from alcohol and beverages like coffee and tea.

Acidity is not something to worry about too much. You have ample options to get rid of it. However, it would be best if you practiced healthy eating habits to build a healthy system. This way, you will be protected against any digestive disorders.

Wednesday, August 31, 2022

Best Ways to Beat High Blood Sugar

Best Ways to Beat High Blood Sugar

Noticing a rise in blood sugar is a precondition of diabetes. Glucose levels go on spiking if not controlled in the initial stages, leading to diabetes. However, nothing to worry about here, you can beat high blood sugar by changing your food habits and lifestyle as a whole. We encourage you to bring a change in yourself with the following tips to keep diabetes at bay.

Beating Diabetes with Food

Glycemic index measures the “amount and the speed at which certain foods affect and increase your blood sugar level.” Foods placed lower in the index are least likely to increase your blood glucose level. If your blood glucose level is on a larger scale, we suggest you incorporate more of these foods into your diet.

Low GI index foods are fish, tofu, cabbage, whole grains, berries, cauliflower, broccoli, melon, pears, carrots, cucumber, lean meat, nuts, seeds, lettuce, apples, etc.

You have to bid adieu to simple carbohydrates. No matter how much you crave pizzas, donuts, sweets, cakes, and cookies, you should avoid eating them. One bite, and you can’t even realize how dramatically it may increase your sugar levels.

However, you can moderately consume complex carbohydrates, including brown rice, wholemeal pasta, whole wheat bread, and oats. Apart from these, avoid drinking high-calorie drinks like canned juices and aerated drinks.

The next modulation in your diet is with protein and unsaturated fatty acids like omega-3-fatty acids and fibers to keep your blood sugar at an even level. Lean meat, salmon, tuna, and egg whites are excellent sources of protein. They are also rich in unsaturated fatty acids. Include plenty of green leafy vegetables and fruits like guava to supplement the fiber needed to bring down blood sugar levels.

Incorporate Magnesium and Chromium

We often miss out on the vital minerals from our diet without knowing their health benefits. Well, magnesium and chromium are such minerals that inherently lower sugar levels in the blood. You can purchase chromium supplements from drug stores and have them after consulting your doctor. Similarly, magnesium is also known to reduce Type 2 diabetes, and it occurs abundantly in almonds, peanuts, cashews. You can munch on these snacks at any time of the day.

Boost your Metabolism with Exercise

If you are prone to diabetes, then exercise is a must for you. Do not go for heavy exercises; instead, focus on healing your body. Go for yoga. Practice breathing exercises early in the morning to cleanse your body. Opt for walking or jogging as they are the best ways to enhance the metabolism of the body. Other options include aerobics, dance, and stretching exercises. Take out at least half an hour every day to stay fit and energetic.

Beat Stress and Tension

Stress is that monster that eats your body and damages it in several ways. Stress hormones get triggered under stress-like conditions, which further alter blood glucose levels drastically. Thus, you have to beat stress to beat diabetes. How? Take breaks in between your work hours, practice meditation, travel with family and kids, and relax as much as possible. 

Last but not least, closely monitor your blood glucose level and make sure it is controlled. Listen to your doctor and practice healthy living habits for your long term wellness.

What is the Right Way to Brush

How to Brush or What is the Right Way to Brush Do you know that one of the main reasons behind becoming susceptible to dental problems is no...