Best Swim Workouts for Beginner, Intermediate and Advanced Swimmers

Jean, an Editor at Happy DIY Home, was doing research on swim workouts. The result is a just-published and updated, comprehensive swim workouts guide that they posted on their sister site, Sport Fitness Advisor.   In the article, they state that swimming is one of the best forms of cardiovascular exercises and sports to get fit, strong, and toned, and to stay healthy, both physically and mentally. It gives you a full-body workout, where almost every muscle in the body is used, it burns calories, and helps with weight loss and maintenance, and de-stresses and relaxes you.

Swimming is a non-contact and non-weight-bearing sport and supports the body when in the water, as well as has a very low risk of injury. It increases your metabolism, which results in increased energy levels and feeling great overall.

There are different levels of swimming, ranging from swimming for recreation to competitive swimming, all of which require different workouts in the pool to achieve different goals. Depending on your goal, workouts will differ in a range of factors from distance or mileage and time spent in the water to types of drills and sets in the pool and the speed at which they are done.

Swimming for Recreation

Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout, keep your body fit and healthy, and it’s a fantastic way to relax, de-stress, and feel good.

Competitive Swimming

Swimming can also be enjoyed at a competitive level. Competitive swimming can range from competing in events in the pool, the open water, and triathlons at all ages and levels. Competitive swimming generally requires training with a coach and working towards specific goals like training to win a 100-meter freestyle event in the pool, taking part in an open water swim in the ocean, or completing your first triathlon.

Read more

How Does Malocclusion of Teeth Affect Your Speech?

Photo of Dr. PaiDr. Satish Pai shared with Healthy Lombard that dental conditions like crooked teeth and abnormal bite are known as malocclusion. Do you feel that you have malocclusion of teeth? Let us tell you that there is nothing to be ashamed of or worried about malocclusion. You are amongst the 53% population of the U.S.A. that is suffering from some kind of malocclusion. Yes! It is that common and perfectly curable with the help of an orthodontist.

Malocclusion & its Causes – A bite is abnormal when the upper teeth don’t rest on the lower teeth while you close your mouth. It is a severe health issue apart from being a health problem. If not treated on time, it can cause speech problems, tooth decay, tooth loss, and a decrease in self-confidence.

An abnormally shaped jaw is a major cause of malocclusion. It may encourage the growth of crowded teeth, crooked teeth, or teeth drifting out of place. Childhood habits like thumb-sucking, using a pacifier, and mouth breathing can also lead to malocclusion.

 

Connection Between Malocclusion & Speech Problems – Apart from psychological reasons, teeth, tongue, and lips also have a significant role in causing abnormality in speech. Malocclusion of teeth makes you lisp and speak abnormally. Crooked and crowded teeth create an obstruction of airflow, which articulates speech disability.

It becomes challenging to say sounds related to “s” and “z” correctly. In addition, the unsettling bite of upper teeth over lower teeth also obstructs the air, causing overbite speech problems.

We will explain the effect of different types of malocclusions on your speech in the upcoming sections.

 

Crossbite – In a normal bite condition, the upper teeth settle a bit forward on the lower teeth. Whereas in crossbite, the upper teeth fit inside lower teeth. The whole arch of upper teeth can fit in the lower teeth arch, or there can be only a few crossbite teeth. This abnormality of teeth leads to alveolar sounds as you pull your tongue back to speak.

 

Open Bite – As the name suggests, you are not able to close your bite entirely in this condition. This is because your upper front teeth and your lower front teeth are both protruded outward. Thus, they don’t touch each other to close the bite, even when you close your mouth. Open bite also produces alveolar sounds because of distortion of the air stream.

 

Overjet – Unlike normal dentition, an overjet creates more than 2 mm of space between the upper and lower incisors. Space remains the same even if you try to clench the teeth together. Buck teeth and class II malocclusion is also classified as overjet. This condition also contributes to lisping while talking and difficulty in eating.

 

Wrapping Up! – The speech problems created by an overbite, crossbite, overjet, open bite, and other types of malocclusion can hamper your social and professional life. Therefore, don’t think twice before visiting your trusted orthodontist if you doubt that you have an abnormal bite. There are various treatments available for malocclusion of teeth like Invisalign and lingual braces. Your orthodontist will prescribe the treatment according to the type of malocclusion.

 

Author Bio:

Creating perfect smiles is what Dr. Satish Pai is committed to. An orthodontist by profession, he believes that a perfect smile is a powerful part of a person’s personality. When he is not working hard on perfecting his patients’ smiles at Putnam Ortho, he is busy writing engaging articles about everything related to healthy and perfect smiles. His other passions include golf, yoga, and surfing. Spending time with his family always brings a smile to his face.

Weight Loss Without Hunger

What Do I Need to Tell the Doctor?

The CDC shared that talking about your health means sharing information about how you feel physically, emotionally, and mentally. Knowing how to describe your symptoms and bring up other concerns will help you become a partner in your health care. Use these worksheets to organize your questions and information when talking with your doctor.

Share any symptoms you have

A symptom is evidence of a disease or disorder in the body. Examples of symptoms include pain, fever, a lump or bump, unexplained weight loss or gain, or having a hard time sleeping.

Be clear and concise when describing your symptoms. Your description helps the doctor identify the problem. A physical exam and medical tests provide valuable information, but your symptoms point the doctor in the right direction.

Your doctor will ask when your symptoms started, what time of day they happen, how long they last (seconds? Days?), how often they occur, if they seem to be getting worse or better, and if they keep you from going out or doing your usual activities.

Worrying about your symptoms is not a sign of weakness. Being honest about what you are experiencing doesn’t mean that you are complaining. The doctor needs to know how you feel.

Questions to ask yourself about your symptoms:

  • What exactly are my symptoms?
  • Are the symptoms constant? If not, when do I experience them?
  • Does anything I do make the symptoms better? Or worse?
  • Do the symptoms affect my daily activities? Which ones? How?

Give information about all your medications

It is possible for medicines to interact, causing unpleasant and sometimes dangerous side effects. Your doctor needs to know about ALL of the medicines you take, including over-the-counter (nonprescription) drugs and herbal remedies or supplements. Make a list or bring everything with you to your visit—don’t forget about eye drops, vitamins, and laxatives. Tell the doctor how often you take each. Describe any drug allergies or reactions you have had. Say which medications work best for you. Be sure your doctor has the phone number of the pharmacy you use. The Medications worksheet can help.

Read more

HOW TO RECOVER FROM A PANDEMIC EATING DETOUR

Chef Lynn Dugan shared that it’s possible that many of us are trying to return to healthier eating habits in the post-pandemic transition.

We may desire weight loss or just a return to a better balance in the foods we consume. Of course, there is no ‘one-size-fits-all approach to nutrition and health.

We are all unique with different bodies, goals, backgrounds, and tastes! And as a registered dietitian/nutritionist, I am trained to tailor a healthful eating plan that is as special as you are. 

That said, there is a place for all of us to start.

 

These are key to helping you return to a lifestyle of good nutrition:

  1. Include healthful foods from all food groups (see Fundamentals of Good Nutrition: USDA MyPlate).
  2. Learn how to read Nutrition Facts Panel (See Know What You Eat: the Nutrition Facts Label)
  3. Hydrate optimally (a place to start is 8 cups of water daily. Check out this article for more information)
  4. Avoid distractions while eating
  5. Take time to enjoy your food. 

These foundational steps will lead you back on the path of good nutrition. Please let the recipes and nutrition tips on www.myplate2yours.com be your guide to a healthy lifestyle! Read more

8 TIPS FOR KEEPING COOL ON A HOT DAY

Joanna Cohen, MD, an attending in the emergency department (ED) at Children’s National,  whose primary research interest includes bedside ultrasonography in the ED wrote for the Rise and Shine Blog that during the summer months, temperatures rise, and it can be more difficult to stay cool. Children and babies are more sensitive to heat, so it is important to keep them cool and comfortable. Here are some tips for keeping cool on a hot day:

  1. Limit time outdoors: Limit the amount of time spent outside between 10 am and 4 pm when the temperature is the hottest.
  2. Drink water: Make sure your child is drinking plenty of water, even if he or she is not thirsty. Stay away from sugary drinks or drinks with caffeine to avoid dehydration. Replenishing electrolytes such as salt, potassium, and calcium are necessary if your child has been exercising or exposed to heat for a long period of time. For younger children, Pedialyte® is recommended for rehydration with electrolyte replacement.
  3. Eat light foods: Prepare foods that don’t require cooking to avoid turning on the oven and creating more heat. Some great foods that don’t require cooking are salads, fruits, and vegetables, which are all great sources of nutrition. Popsicles and frozen fruit are also a delicious way to cool down.
  4. Clothing: Dress your child in light-colored, loose-fitting clothing. Light clothing helps reflect sunlight and keep your child cooler. If you and your family plan to be in the sun for a long period of time, consider buying clothing designed to block UV rays. A hat with a big brim or sunglasses also will keep your child cool and help protect his or her eyes from the sun. Read more

Oil Pulling for Whitening Teeth

Safe Drinking Water In 2021

Dr. Jonathan Doyle shared with Healthy Lombard that the United Nations Children’s Emergency Fund (UNICEF) suggests that “Access to clean water is a fundamental human right and a prerequisite for the realization of many other human rights.” When the United Nations (UN) member countries established a plan for sustainable development in 2015, known as Transforming Our World: The 2030 Agenda for Sustainable Development, clean water was high on the agenda.

The Transforming Our World: The 2030 Agenda for Sustainable Development plan consists of several goals known as the Sustainable Development Goals (SDGs). SDG 6.1 of the plan involves “Achieving universal access to water sources that are improved, with a round trip for water collection not exceeding 30 minutes, safe from contamination, and available when needed.”
The goals have been set. But how far have we gone in achieving these goals in 2021, and how much work still needs to be done? These are the questions we want to answer in this article. We start by looking at how big the safe drinking water challenge is and the initiatives across the globe that are aiming to ensure everyone has access to clean water on their premises. Finally, we focus on the road ahead.

Read more

Exercises for Overlanders

Interior view of a young man driving a van or truck. Shallow depth of field.If you’re an overlander, (or truck driver, or live in an RV), you spend a significant amount of time driving. It’s easy to neglect your health. Some health risks drivers face are Obesity,  Heart disease,  Diabetes,  High blood pressure, and Depression.

The lack of a general routine can also lead to neglecting your exercise routine.

Exercise improves both mental and physical health. Overlanders should make an effort to establish a routine and exercise daily to avoid these health risks.

Doing aerobics every day continuously works on your larger muscle groups, gets the blood flowing, and maintains a natural rhythm.

If you spend just thirty minutes a day exercising, you’ll gradually improve your health. After a long day of sitting in your cab, even stretching helps strengthen your muscles.

The long hours you work are very tough. You don’t have to tackle it all at once. Take small steps to accomplish your health goals. Improving your diet combined with exercise will help you on your journey to living healthy.

Below are ten exercises you can do daily while on the road. These exercises work all the muscles in your body, including your lower back.

For drivers, working on the lower back is essential. One of the leading causes of drivers experiencing lower back pain is sciatica.

Oddly enough, sciatica doesn’t start in your back. The sciatica nerve is on the back of your leg. Sitting for long periods can pinch the nerve. Read more

How Much Coffee Is Too Much? – 9 Ways To Tell!

David Cheung at Coffee Finesse shared that drinking coffee is the primary way most of us get our caffeine fix for the day.

It’s delicious and has a lot of benefits. This begs the question: How much coffee is too much? Caffeine IS a drug, after all. Most health experts agree that most adults should not exceed 400 mg of caffeine per day. This equates to 4-5 8 ounce cups with 95 mg of caffeine each. For children, cut that number down to 100 mg or 1 cup.

As someone who drinks multiple cups of coffee daily, this question has definitely run through David’s mind before. Because of this, he invested a couple of hours of research to find out the definitive answer of how much coffee can we safely drink per day.

In this article, he shares his findings on this research, which is based on health experts and websites. You’ll learn the benefits and negatives of drinking coffee, as well as tips on how to cut down.

How Much Coffee Is Too Much?

  • For most healthy adults, no more than 400 mg of caffeine. This equates to 4-5 cups (8 ounces each) with 95 mg of caffeine each.
  • For most children, no more than 100 mg of caffeine. This equates to 1 cup (8 ounces each) with 95 mg of caffeine each.

Read more