Sitting properly when you’re on the toilet to do your business is just as consequential as, say, sitting up straight at your desk. Alicia Jeffrey-Thomas, PT, DPT, a pelvic floor physical therapist, says learning how to sit on the toilet with proper posture can promote bladder health and help your stream come more easily (no, really). How To Sit on the Toilet Properly “The proper position should be to fully sit with the knees slightly elevated. This opens up the angle of the pelvic floor muscles, opening the pelvic diaphragm,” says Maude Carmel, MD, an associate professor in the department of urology at UT Southwestern Medical Center. “This will make the evacuation of the bladder and rectum much easier. Common mistakes are squatting position and not fully sitting on the toilet.” Below, you’ll find a handful of tips for how…
Slash Your Blood Pressure with these 4 Basics
High blood pressure doesn’t have to be your battle alone. With the updated definition—130/80 mmHg or more—it’s a reality for half of American adults. But don’t let that number intimidate you. Blood pressure naturally swings throughout the day, but a constant high can spell trouble, leading to heart attacks, strokes, and heart failure. Sure, medications are a go-to for many, but you’ve got power too! Simple lifestyle tweaks can tame those numbers, or even stop hypertension before it starts. Trim Down, Starting with Your Waistline Your waistline isn’t just about fitting into jeans—it’s a blood pressure barometer. Guys, if you’re over 40 inches and ladies, over 35 inches, you’re in the hypertension zone. Need a nudge to shed pounds? Remember, weight loss is your best bet to dodge high blood pressure and cut down on meds. Get Moving Shedding weight…
Is It Better To Go on Multiple Short Walks or One Long One? Two Cardiologists Weigh In
Whether you prefer the “hot girl” variety, a morning stroll for your mental health, strutting on a treadmill, or powering through a few minutes on your lunch break, by now you are probably well aware of the many benefits of walking: It’s good for your heart and lungs, brain, mood, and longevity, among other things. But although it’s very clear why you should walk, there’s still a big question regarding the best way to go about it: Are short or long walks better for you? For example, how does getting up from your desk every hour to take a quick stroll around the block compare to carving out one chunk of time at the beginning or end of your day to walk a few miles? In general, all walking is good for you, so there’s really no right or wrong answer.…
I’m a Personal Trainer, and These Are My 5 Best Tips for Fitting in a Workout When Your Schedule Is Chaotic
Tis the season to be booked and busy. Between getting ready for the holidays, meeting the end-of-the-year deadlines at work, trying to attend all the events, and everything in between, our schedules are filled to the brim. As a personal trainer, one of the things I see take a back seat is people’s fitness routines. It can feel nearly impossible to find ways to exercise on a busy schedule. We know that working out is important for both our mental and physical health. Yet when our appointment books start to look like a great American novel, exercise typically doesn’t rank that high on our list of priorities. But I’ll tell you something: You don’t actually have to dedicate that much time in your day to get the benefits of exercise. The key is simply to slip in more movement whenever…
Why Are Older People Considered Boring? Is It the Culture – or Is It the Truth?
Old people are boring – truth or myth? While you can split hairs and say, “it depends on the individual,” it’s certainly a broadly accepted stereotype that old people lead boring lives. Stuck in Our Habits Why? Basically, humans tend to fall into a serious habit of doing the same thing repeatedly. You could even say that a part of us is designed to be boring. Here’s what I mean. It’s a natural instinct for us to not spend our energy making conscious active decisions throughout the day. In fact, we make about 35,000 decisions per day on autopilot. They take place in our basal ganglia instead of the prefrontal cortex. The reason is, we were built to reserve our energy for fight-or-flight mode to survive in the wild. What’s more, we’re designed to procrastinate to avoid any stressors in…
Here’s Why Rocking Back and Forth To Poop Actually Works, According to Pelvic Floor Therapists
There’s nothing worse than feeling like you have to poop, only to spend 15 fruitless minutes on the toilet squeezing every muscle you can think of to move things along. As you watch the seconds tick by, it can be tempting to try just about any technique to speed up the process and get on with your day (especially since experts recommend limiting your toilet time to 5 minutes or less). This is when rocking back and forth to poop sometimes enters the picture—and for good reason. “Rocking can, at times, help with bowel evacuation,” says Melissa L McElroy, PT, WCS, a pelvic health specialist at ProRehab in Louisville, Kentucky. For one, it encourages voluntary relaxation of the pelvic floor, which will improve the sphincter‘s ability to open and allow passage of stool, says Julia Connolly, PT, DPT, an orthopedic…
How to Look 10 Years Younger: Tips for Healthy Aging
Looking young and feeling great is possible at any age! All you need are some simple tips for healthy aging that will keep you looking and feeling your best. In this blog post, we will discuss how to take care of your skin, eat a healthy diet, and get enough exercise. We’ll also talk about the importance of using sunscreen every day, no matter what the weather is like. Follow these tips and you’ll be looking and feeling younger in no time! One of the most important things you can do for your skin is to moisturize regularly. This will help to keep your skin looking hydrated and plump. Make sure to use a quality moisturizer that suits your skin type. In addition to moisturizing, you should also be sure to protect your skin from the sun by wearing sunscreen…
Tips for a Healthy Daily Routine: How to Set Up Your Body Clock and Increase Longevity
How you live your life each day is important for your overall health and longevity. Did you know that there are things you can do to set up your body clock and increase the chances of living a long, healthy life? In this blog post, we will discuss 14 tips for creating a healthy daily routine. These tips include everything from eating at the same time each day to getting adequate sleep. Follow these tips and you will be on your way to better health! One of the most important things you can do for your health is to establish a daily routine. This means eating at the same time each day, sleeping at the same time each night, and getting up at the same time each morning. When you do this, you are setting your body’s internal clock, which…
Get Out of Your Depressing Lifestyle: How to Break Bad Habits and Wrong Doings
Do you feel like you’re stuck in a depressing lifestyle? Are you struggling to break bad habits and wrong doings? If so, you aren’t alone. Millions of people are dealing with the same issues every day. The good news is that there is hope. You can get out of this rut and create the lifestyle you’ve always dreamed of. All you need is some guidance and support. In this blog post, we will discuss how to break free from your depressing lifestyle and establish a stable foundation for happiness. The first step is to admit that you need help. This can be a difficult thing to do, but it’s crucial for your recovery. Depression drains your energy and leads to addiction or compulsive behaviours. If you’re honest with yourself, you’ll realize that nothing is that necessary. We can still be…
Health Tips for Every Age Group and Gender: How to Stay Young and Healthy
Health is wealth! No matter what your age group or gender, it’s important to stay healthy and young. In this blog post, we will discuss the best health practices for every age group and gender. We will also recommend some check-ups that you should expect as you get older, along with the most common symptoms and conditions associated with each stage of life. Finally, we will give you some tips on how to live young and happy – including what kind of food to eat and what kind of mindset you should have! So, let’s get started! For men and women in their 20s, it is important to eat healthy and exercise regularly in your 20s. This is the time when your body is still developing, so you want to make sure that you are doing everything you can to…
How Sleep Deprivation Affects Your Longevity and How to Avoid It
Did you know that not getting enough sleep can actually kill you? It’s true! Sleep deprivation has been linked to a variety of health problems, including heart disease, stroke, and even death. The good news is that there are ways to avoid these problems. In this blog post, we will discuss the effects of sleep deprivation on longevity and how to get the most out of your sleep! Sleep is crucial for our overall health and well-being. It allows our bodies to repair cells, regenerate skin, and even helps to keep us looking young. Unfortunately, as we get older, our sleep patterns often change and we can find ourselves waking up more frequently during the night. This can lead to a variety of health problems, including heart disease, stroke, and even death. The good news is that there are ways…
How to Age Gracefully in Different Cultures: an Ancient Practice with a Modern Twist
We all want to age gracefully, but what does that mean in different cultures? In this blog post, we will explore the ancient practice of aging gracefully and how it is viewed in different parts of the world. We will take a look at Western culture, Asian culture, Latin American culture, African culture, Arabic culture, and more! Each has their own unique perspective on aging and how to treat those who are growing older. Cosmetic procedures and health care treatments vary drastically from one region to the next – so what works for you might not work for someone else. Stay tuned to learn more about aging gracefully in different cultures! In Western culture, aging is often seen as a negative process. wrinkles and gray hair are considered to be signs of old age, and many people go to great…
The Best Lifestyle to Live Longer: How to Maximize Your Lifespan
We all want to live a long, healthy life. Unfortunately, there is no one-size-fits-all answer when it comes to living longer. However, there are certain lifestyle changes you can make to maximize your lifespan. In this blog post, we will discuss the best lifestyle to live longer and how you can make these changes in your own life! The first step to living a long, healthy life is to eat a nutritious diet. Eating plenty of fruits, vegetables, and whole grains has been shown to improve longevity. Furthermore, it is important to limit your intake of processed foods, red meat, and sugar. These unhealthy foods can increase your risk of chronic diseases like heart disease and cancer. In addition to eating a healthy diet, it is important to get regular exercise. Exercise has numerous health benefits, including reducing your risk…
Top 7 Longevity Food to Put in your Shopping Cart
Coconut oilCoconut oil contains lauric acid, capric acid, caprylic acid, myristic acid, palmitic acid, stearic acid, oleic acid, linoleic acid, arachidonic acid, and docosahexaenoic acid (DHA). These fatty acids help improve cardiovascular function, increase brain function, reduce inflammation, boost the immune system, and fight cancerous cells. Olive OilOlive oil contains monounsaturated fats that have been shown to lower cholesterol levels while preventing heart disease. It’s high in antioxidants and helps prevent the oxidation of LDL-cholesterol, which makes it great for weight loss. It also reduces the risk of diabetes and stroke. SalmonSalmon is rich in omega-3 fatty acids, protein, vitamin D, and selenium. Omega-3 fatty acids may help prevent depression, Alzheimer’s disease, and dementia. Selenium helps regulate thyroid hormones and supports the immune system. Vitamin D promotes bone density and muscle function and aids in the regulation of insulin. AvocadoAvocados…
7 Simple Ways to Keep Your Face and Body Look 10 Years Younger
Sleep at nightWe know we should sleep eight hours a day, but what about sleeping at night? Studies have shown that people who sleep less than five hours per night tend to get older faster. Sleeping at night helps to keep our body clock regulated. When we don’t sleep enough, we’re not able to regulate our circadian rhythm properly and our hormones become out of balance. Not getting enough sleep also affects our immune system and makes us prone to conditions like obesity, diabetes, and heart disease. So make sure you get some shuteye! Eat breakfastWhen we skip breakfast, we feel sluggish throughout the entire day. Eating a nutritious breakfast keeps blood sugar levels stable and prevents cravings later in the day. A good breakfast includes whole grains, protein, and healthy fats like nuts and avocado. Drink waterDrinking plenty of…
Top 7 Ways to Keep Yourself Look Younger
Eat rightEating right is one of the best ways to stay young looking. Eating foods high in protein and low in fat helps you maintain your skin’s elasticity. Foods rich in vitamin A and C help improve collagen production, while zinc promotes elastin formation. Vitamin E supports cell membrane integrity and prevents free radical damage. Get plenty of sleepSleep is essential to maintaining youthful skin. Sleep deprivation causes your body to produce less collagen and elastin. Not getting enough sleep also increases levels of cortisol, a hormone that breaks down connective tissue and accelerates aging. Exercise regularlyExercise not only keeps you fit, but it also helps reduce fatigue and stress hormones that break down collagen and elastin and cause premature wrinkles. Try walking at least 30 minutes, three times per week. Have regular facialsFacials remove dead cells, unclog pores, and…
7 Best Routine Exercises to Keep you in Shape and Young Forever
YogaYoga is a great way to improve muscle tone, flexibility, balance, and posture. It helps maintain a healthy weight, reduces stress, relieves pain, and increases vitality. There are many yoga poses that can help strengthen muscles, increase flexibility, and reduce tension. These exercises can be done at any time of day or night and can even be practiced while watching TV or listening to music. Tai ChiTai chi is a traditional Chinese martial art that combines gentle stretching movements with deep breathing techniques. It focuses on slow, controlled movement that emphasizes relaxation and meditation, rather than power or aggression. Tai chi teaches its practitioners how to relax their minds and bodies, freeing them from anxiety and stress. PilatesPilates is a modern exercise system developed in the early 20th century by Joseph H. Pilates. He created his own unique method of…