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Are You Guilty of Over-Eating? (Or Just Want to Get Rid of Belly Fat?)

Are you just done with that roll around your waist?  Do you want to get rid of belly fat even more than that awful 8th grade class picture hanging on your mom’s wall?  You’re not alone. You may not be able to replace that photo, but you definitely can shed some pounds and create a better picture for today and for your future.

A Little of This, A Little More Fat

As the new year brings excitement, it also introduces more stress.  Most of us will make an honest attempt to choose healthier behaviors when it comes to food and drink. The problem is that office parties, nights out with friends, or just the end of a long day invites cheating.  This is where over-eating, and, hence, belly fat starts to sneak in.

Unfortunately, stress often wins and then the resolve to eat less (or more nutritiously) takes a secondary position to enjoyment.  The daily pressures of work schedules, deadlines, and family financial strains all combine to create distress and anxiety—the perfect environment for belly bloat.

Over-Stress = Over-Eating ?

Stress can wear us down, and many of us battle it by consuming an overload of carbs, sugar, and high fat foods. Most people attend dinner events, office parties, and cocktail hours without any preparation or planning.  A lack of planning will offset intentions for losing weight. But with the right planning and attitude, you can win that battle and get rid of belly fat once and for all.

 

While there are many factors that play a role in creating roundness around our middle section, high stress is at the top of the list.  Other causes include:

-too many processed foods

-lack of exercise

-hormonal changes

-lack of sleep

Get Rid of Bad Habits, Not Just the Food

Belly fat is the visceral fat around the abdomen.  Visceral fat creates adipose hormones and adipokine chemicals in the blood stream, which causes inflammation. Inflammation contributes to potentially dangerous health issues such as cardiovascular disease, diabetes, and lower immune function.

The resolve and plan for eating healthy may be easier to maintain at home. But, sometimes our options are limited because of life’s daily circumstances. Here are some ideas for creating better habits to get you on the road to get rid of belly fat:

1) Many restaurants and outside events offer appetizers, fried foods, and an array of sweets. If you show up without a plan and you’re hungry, sustaining your goal will be almost impossible. While it’s fun to celebrate and get together with friends and family, it’s important to be mindful of what type and amount of food and drink you’re consuming. Take note of everything you place in your mouth. Write it down if you have to in order to keep track.

Better Eating Habits

2)  There are many nutritious foods that can help you maintain a healthy weight and avoid gaining fat. One group you can choose from is protein. Protein has been shown to reduce cravings, boost metabolism, and reduce daily calorie intake. Chicken, turkey, lean meats, beans, and fish are solid sources. Most, noteworthy, eggs are a good source of protein, contain amino acids, and aid in building muscle and suppressing hunger.

3) Most fiber rich foods help fight belly fat, keep you filling full and also lessen hunger pangs. Dark leafy greens, fruits and vegetables, oatmeal, and legumes are foods that are high in fiber and nutrients.

4) Do your best to avoid white flour products, and sugary and processed (pre-packaged) foods. Also, limit alcohol.

5) Working out on a consistent basis will help alleviate some of the stress, tone muscles, and help you get rid of and reduce excess fat around the waistline. Some gym memberships offer the benefit of a personal trainer for initial enrollment.  Hence, take advantage of the trainer’s guidance and suggestions to create a plan that works for you.

Over the Hump

As you begin to see and feel improvement, you’ll gain momentum needed to continue on to get rid of belly fat.  As a result, you will also learn new methods for alleviating stress other than relying on food. Daily walks or doing any fun activity is a good way to start.  Yoga and Tai Chi are workout activities that have been proven to help with breathing, balance, and eliminating tension.  Listening to easy music, gardening, or crafting projects are a few therapeutic ways to deal with relieving stressors from the day.

In conclusion, it’s important to make decisions about what you will and will not eat and drink before the week or an event happens.  Awareness and mindfulness are essential to your success. Making a plan to eat healthier, participating in daily workouts, and being more conscious about balance and consumption will help you succeed in your challenge.

Sources:

https://www.livestrong.com/article/532849-what-to-eat-in-the-morning-to-lose-belly-fat/

https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat

 

The Vicious Cycle… 5 Lady-Like options to help us get through them

As a woman, it’s unbelievable what we have to physically endure. I’m talking about what nature hands over to our gender. Getting a period every month for maybe 40 years of our lives is an almost surreal concept. Cramps, zits, mood swings, water retention, the cost of tampons, stained clothing, and balancing a sex-life around our “friend,” the vicious cycle…Really?

If you thought hemorrhaging for a week out of every month wasn’t gross enough, wait until you get introduced to the “mucus plug.” I’m skipping ahead, sorry. Pregnancy is miraculous and can be a human honor, but no person or book can prepare you for the experience of internally growing an alien.

The actual process of giving birth includes a level of pain unequivocal to anything else besides being stabbed with a butter knife by an elephant sitting on your pelvis while you’re upside-down in an active volcano.

Just when you thought Mother Nature’s trials’ were complete, peri-menopause introduces herself, and you suddenly wished you had the most-highly recommended exorcist’s number on your speed dial.

Again with the mood swings, the weight gain, a horrifying lack of libido, and the obnoxious flash-mob perspiration. What “they” tell you, but you can’t truly grasp until it happens, is that once you hit menopause, you grow hair—in all the wrong places.

It would be delightful if my already-thin hair from my scalp grew more, but no! Those follicles have shut down and made my head-hair even thinner—so much so that you can almost see my brain through my scalp.

Listen up, because this is the exciting part: hair starts growing out of your chin, cheeks, and even nipples. Isn’t that a beautiful visual? Of the over 50-million hair follicles covering our body, only one-fifth are on our head.

That leaves a lot of other bizarrely random places for strands to sprout. And on a TMI note, don’t expect a flourishing bush down below, if you catch my drift.

So what to do with the Hansel n’ Gretel witch chin-hair? Some doctors will prescribe a birth-control pill to prevent menopausal hair-growth. Much of the Sasquatch-look is caused by the increased Androgen levels.

Estrogen and Androgen fight it out and Androgen will win, especially if you’re obese (levels are higher.) And before going on hormone treatment (especially for unsightly fur issues), there are many options for combating the expansion or unsightliness of nature’s human pelt.

 

  1. Bleach with over-the-counter stuff
  2. Get a great pair of tweezers and block-out plucking time in your calendar.
  3. Wash at home: One homeopathic sworn-by helper is: take two teaspoons of turmeric and mix with water to make a paste. Apply to troublesome hairy areas for @ 10 minutes. After it dries, wipe off with wet cloth. Supposedly, doing this a couple of times a week—after six weeks—should remove all the nasty not-wants.
  4. Home Wax: Take 2 cups o’ sugar, ¼ cup water, and a ¼ cup of lemon juice. Heat the combo in a saucepan until you have a thick, dark liquid. After it cools (duh!) you’ll eventually spread this mixture on the hair(s). Take a strip of cotton or jeans, place it on top of the mixture while it’s hot, and yank! Tada—hairs removed. But just temporarily…
  5. Laser: After many treatments and dollars spent, this will prove to be a successful option. Just keep in mind that you’re not going to be Silky-Sadie after the first treatment.

Hey, there’s no reason for you to choose any of the above options if you’re comfy with yourself as is. Just know that other women are experiencing the same changes. And if you desire, there are ways to counter-balance the wacky-hairy happenings.

 

Exercise is Not a Choice, but the Good News is You’ve Got All Day

You really have to consider exercise every day of your life. Remember, your heart, joints, muscles, brain cells, and pretty much everything that thrives requires some form of exercise to keep your body in a healthy state. So, basically, in a circular argument, it all rounds out to exercise is a must.

So, you want to work out in the morning but you’re a night owl? How do you think you’re going to reconcile that? Well, sorry, but you can’t. As some of our former blogs have informed us on “GetThrive.com”, your circadian rhythm is ultimately going to guide you. If you’re a night owl, you’re not getting up at 5:30m to workout, but, the upside is that you can still get a great, customized workout at even 9pm!

Many heart-conscious experts recommend early morning for the best results for weight loss. One study showed that when women returned from a morning workout, they were less apt to crave fattening foods than if they had not exercised.

On the other hand, trainers who work toward muscle building prefer that clients have a nice portion of carbs (perhaps potatoes) and protein (eggs, bacon) before their workout. This way, carbohydrates are spent building muscle and burning fat, and the protein allows the excess carbs to act as fuel for energy.

Using your lunchtime to lift some weights or to take a nice stroll has shown to reap positive effects throughout your afternoon hours. Even a 20-minute walk can increase creativity, productivity, stamina, and reduce stress. But what happens if you can’t eke out 20 minutes or more at any specific, given time during your hectic day?

Here are some fun tips to work your “exercise” into your day without even thinking about it. (We realize you may feel embarrassed by some of these, but what’s more important? Your health or how others may “judge” you?

Let’s face it ladies: one of the best things about aging is that you care less what others think . And truly, deep down, others will be envious that you have the good silliness to be taking care of yourself and exercise!

Skip down the street: You may feel funny and look a bit goofy, but kids do it all the time! It will make you smile and your heart will get a quick pick-me-up. (Oh, don’t do this in heels.)

Deep squats: You can do these standing behind your desk, at home holding a kid, or in the bathroom waiting for the hot water to arrive in the shower. Using your quads (your largest group of muscles) will warms up your entire body and the squatting action will keep your booty in fine shape at any age.

Tricep toners: While standing, make your arms perfectly stiff and straight, with fists. Keeping your arms close to your body, just do little, tiny lifts behind your back. At the highest point back, stop, hold your arms there, now bend your elbows in and then back up, in and then back up.

A few of these puppies and you can reduce that part of your arm that waves involuntarily when you wear sleeveless shirts. Do this anytime, anywhere.

Lunge to Lunch…or to breakfast, to the market, to the movies. Instead of just boring walking 100 yards to your car in the parking lot, lunge there. Take your time, and use your legs to create a long, deep, forward move. Just a few and these will strengthen the muscles around your knees. Your heart rate will increase a tad, too.

Get Creative with Exercise

Incorporate anything that you can move on your body into any part of your day. Balance on one foot waiting in line to strengthen your core. Do the old take-the-stairs thing. Do crunches while sitting at your desk or waiting for your coffee to heat. The sky’s the limit and your body is a temple. Exercise and Enjoy it all.

 

 

How To Be a Carb Cow but Look Like a Cougar: A “Good” Carb Guide

OMG, I can’t live without carbs! I just know I can’t. Besides, I don’t want to. But, I do want to feel good and strong—and, yeah, look good. I’m willing to put in the work; I just need the guidance.

That’s when I started researching carbs. I wanted to know why my body craved them. The crux of what I discovered is that we need them, and not all carbohydrates are created equal.

Tell Me More

Here’s the deal. Our bodies need carbs to function at their peak. There are ketogenic diets (where all carb-intake is restricted), but some cells will suffer, including our brain cells.

Brain cells require glucose, which is provided by carbohydrates. Carbs are digested and converted to glucose, which then travels through the liver and then into our circulatory system.

That’s where our cells easily eat up these carbs—the ones that turned to glucose. It’s fuel, and we are re-energized! The caveat is that we can only store carbs in limited quantities. So if you don’t use them, what happens? Yes, that’s right, they’re converted to fat. Fat that our body stores for a wintery day, even against our wishes.

Great, How About Some Good News?

So going back to the no-carb idea. You can live like that; some body-builders do. The body is forced to convert dietary and body fat into ketones, which help fuel parts of the body that don’t oxidize fat for energy (like the brain).

But that’s really stressing out organs and cells that require or function maximally with glucose. So, what’s the verdict on carb intake in order to benefit our brain, heart, blood pressure, weight, and our fine figures?

The National Institutes of Health conducted a study in 2014 that showed a low-carb diet was more effective for weight loss than a low-fat one. Additionally, those that lost weight in the high-carb group, actually lost more muscle mass than stored body fat. Now that we’ve established carbs can be good, it’s time to explore which ones are the best.

OK, Which Are The Good Ones?

Some carbohydrates digest faster than others. That simple-carbs list would include: pasta, potatoes, rice, cereal, dairy, and the evil candy and soda, among others.

These offer a burst of energy because they digest easily and create fuel, pronto. But I, and maybe you, want to choose the slower-digesting carbs, which generally contain more nutrients and fiber—and keep you feeling fuller longer. Complex-carbs actually help manage your weight.

Here’s a brief guide of “good” carbs to get us started:

Apples – help lower cholesterol and keep the doctor away.
Artichokes – vitamin K, anti-oxidants, liver cleanser, too.
Bananas – choose one that’s a bit on the under-ripe side. It digests slower.
Beans –no cholesterol.
Brown rice – rich with bran and germ.
Chickpeas – AKA garbanzo beans. Main ingredient in hummus.
Lentils – mega-fiber, iron, and magnesium
Peas – nutrient-rich
Oats – help you feel fuller longer, support digestion
Soybeans – think edamame or tofu
Sweet potatoes – release sugar into the bloodstream slowly. Tons of fiber, too.
Tomatoes – calcium, lycopene, vitamins A, B, C, and K
Quinoa – a seed, but mostly labeled as a whole grain, packed with protein
Water cress – alpha-lipoic acid, cruciferous veggie
Whole Grains– think: barley, buckwheat, corn, oats, rye, spelt, wheat, and more…
Zucchini – potassium, raw or cooked, good spaghetti replacement

Maximize the benefit of the complex-carbs by pairing them with a protein. For snacks, sprinkle nuts in your oatmeal, spread almond butter on a banana, etc. Studies and cultural practices have shown that at mealtime, eating fruits and proteins first, aids in digestion. Saving the “good” carb for the end will satiate your appetite. I’m proud to be a “good” carb cow. Don’t be afraid to join our ranks!

For more great health an wellness information, check out getthrive.com

Hiking, Hello? 15 Things Good and Bad You Need to Know

Hello. Hiking is a great form of exercise for your body and mind. But, it also has its pitfalls (pun intended). Don’t be scared. You can master your workout on safe ground, no problem.  With a few tips, you can conquer your fears along with your highest peaks!

Ain’t No Mountain High Enough…

First off, as far as hiking goes, let’s agree that it doesn’t have to happen in the mountains. Hiking encompasses brisk walking and sometimes up and down hills. It usually includes a trail and it is always done outside. Hiking is a form of exercise that allows you to convene with nature and de-stress while working tons of muscles.

Let’s Exercise the Good and the Bad

1) You can maintain or lose weight. An hour-long hike, depending on your speed, the incline, and how much weight’s in your pack, you can burn between 350 and 550 calories. A hearty two-hour hike can conceivably consume half of your day’s caloric intake.

2) You can be out of shape and hike. You can start anytime. Just begin slowly and choose level paths.

3) There’s no competition; no classes are required, and it’s free. You can do it anywhere. If you’re not in a particularly scenic area, it’s suggested to imagine a beautiful place you’ve seen before or in a picture.

Keep on Hiking!

4) Hiking uses muscles in almost every part of your body. It’s especially toning for your glutes, quads, hamstrings, and core. Your calves will start shaping up quickly as will your triceps if you use trekking poles.

5) Hiking improves your cardiovascular fitness. Your heart rate rises, and you can break a good sweat. But, don’t forget your water! Bring plenty of H2O, but also bring a filter in a case you get in sticky (dry) situation.

6) Hikers have a lower risk of heart disease, stroke, high blood pressure, type-2 diabetes, and high cholesterol than those who do not exercise.

7) Hiking is a weight-bearing exercise. For women, this is especially important because it maintains bone density. (Or, at least slows down the loss of mass.)

Up, Up, Up, We Go!

8) Hiking improves your core strength. This, in turn, improves your sense of balance.

9) Hiking stimulates the release of endorphins. You feel good during and after.

10) Going on a hike with a group allows for some great social time (especially if you stop for a snack in the middle.)

11) You shouldn’t go hiking alone. If you insist on going solo, make sure you tell someone exactly where you’re going. Bring regular supplies, but especially a whistle.

12) It can be too hot. You can burn or dehydrate. Choose morning hikes. Always bring a lot of water. Wear and bring sunscreen as well as a hat like Columbia Sportswear Bora Bora Booney II Sun Hats.

It can also be too cold. Wear layers of clothing. Make sure there’s good tread on your shoes in case of ice. It can also rain. Pack a poncho and prepare for slippery mud.

Keep On Climbing!

13)  If you hike in higher altitude than you’re used to, you can get sick. You may feel nauseas, lightheaded, and dehydrated. Drink water and rest.

You may feel nauseous, lightheaded, and dehydrated. Drink and rest. Drinking water— and having a hydration backpack and/or bladder will help a camel-ton.

You’re Just Near the End!!!!

14) You can slip and fall. Always be aware of your surroundings and the conditions. Carry a small first aid kit for minor injuries and also for blisters. Have a cell phone, map, and a GPS (or app.)

15) You might run into a snake, bear, mountain lion, or poison oak. Know what kind of creatures and plants are on your trail. Carry a deterrent and also learn how to discourage a real confrontation.

With that said, hopefully, you are not scared off from taking a hike. As you can see, the benefits are significantly higher. Hiking can keep the body in shape, but it can also fulfill the soul. It’s truly a light form of exercise—one that almost seems effortless! (Until you get to that big rocky hill. But don’t think about it.) Just enjoy…

S-M-A-R-T

Smart – what do we mean when we use this word? Do we even know? In schools, children use it to describe students that get the best grades. The ones who don’t have to try to do well. Because, you know, they’re smart!

Is being smart just luck of the draw? The sum total of fixed limitations determined from birth. Is smart the byproduct of having two parents with PhD’s?

If you object to this line of thinking, you’re not alone. A growing number of people feel the same way. In fact, the scientific community has begun focusing on this very topic in recent years.

In his 2012 book, How Children Succeed, New York Times best-selling author Paul Tough addressed the topic of grit along with perseverance, and character. Just this spring, University of Pennsylvania researcher, Angela Duckworth, released her own book, titled, you guessed it, “Grit.”

The idea behind this thinking suggests that schools have, for many years, only measured one kind of intelligence. And grades are not a reliable measure when judged by themselves. Just think, how many times have you heard examples of successful people (think Albert Einstein or Steve Jobs) who never fit the mold of a “good student?”

Grades measure a student’s ability to memorize, apply learned information, and process certain disciplines within a fairly narrow framework. But there are a host of other skills that cannot be measured through a battery of academic tests.

For instance, take the Honor student who is accepted to Harvard. This student may or may not have had to work hard for the grades on his or her report card. For the sake of this hypothetical, let’s assume school came naturally to them. And when they arrive at Harvard, for the first time, they find things aren’t coming so naturally any longer.

Freshman year, they earn C’s for the first time in their life. And when they get back to their dorm, there are dishes in the sink, laundry to be done, and a host of other new responsibilities.

If this student was never presented with the opportunity to learn from failure, to get up after falling down, to persevere when the odds were stacked against, well, you can see the difficulty.

In the same way students are taught about mathematical concepts, literary devices, and scientific formulas, parents and educators must not overlook the importance of teaching problem solving, responding to failure, and grit – that tough, but imperfect trait that helps one forge ahead and learn not to give up.

In his terrific Op-Ed for the New York Times this week, author David Brooks speaks to the topic of grit and why it matters. He cites Duckworth and the research she’s done on grit.

To be clear, schools are not unnecessary in the educational process. Criticizing their very large bulls-eye can be easy, but misguided. But, an evolution is coming. The quicker schools play their role (and many are in the process of doing so!), the better off students will be.

Suggested Reading:

How Children Succeed – Paul Tough

Grit – Angela Duckworth

How to Raise an Adult – Julie Lythcott-Haims

 

An Advanced Guide to Family Goal Setting

Do you ever compare yourself to other families and wonder how they’re so “together” and “successful”? It’s highly likely that they practice goal setting. Well, there’s no need to feel perplexed any longer. Read on, and hopefully your family will benefit from our advanced guide, which will help you understand why family goal setting is essential and how to best approach it.

 

Score! Another Goal for Our Team!

Who said winning isn’t everything? The sentiment is positive, but the truth is that deep down we all want to be winners. And when it comes to our family, we want the best for everyone—as individuals, and as a team. That’s why goal setting is so incredibly important.

In sports, teams and players have objectives and an aim. In business, administration, management, and workers create goals to build and improve their organization. The same applies to families. If you want to be successful, setting intentions individually and as an entity should be a priority for your family.

There are many things to be gained from family goal setting. Some of the most valuable are:

  • Self-discipline, Willpower
  • Learn communication skills
  • Practice empathy
  • Strengthen bonds

 

An Advanced Guide to Make You SMART

Back in the late 1960’s, a doctor by the name of Edwin Locke published a paper on the significant benefits of setting goals in an organization. Then, in 1981, George T. Doran expounded on Locke’s findings and published the paper, “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.”

Those letters were an acronym for setting goals successfully in business. As it turns out, implementing S.M.A.R.T at home translates beautifully as well. Your family can follow the main principles, too.

 

  1. Specific. Make your goals specific. If, for example, the family wants to go on a summer vacation, choose a specific place. Discuss how you will get there, where you’ll stay, and for how long. Now you can decide on a budget; that will be one smart goal that can help you get to Hawaii or to go on whatever adventure you’ve chosen.
  2. Measurable. You’ve all decided to cut shower-time in half. That will save on the water bill. You’ve all agreed to give up the 200 channels on TV. That will save on the cable bill. Each month you can measure what you’ve saved and put it towards your trip.
  3. Attainable. Can you really get to Hawaii just by saving on a couple of monthly household bills? Probably not. So, what will make the trip attainable? Perhaps the parents/adults agree to work overtime twice a week. Maybe the kids sell all their old sports equipment on Ebay. Now it’s more likely that you’ll reach your monetary goal.
  4. Relevant. Now that we’ve created specific, measurable, and attainable goals, is the overall goal relevant? Can we really get to Hawaii by the summer when it’s already January? The family realizes they need more money or more time. They discuss other ways to save or earn, but, realistically, the amount they need for their vacation will take more time to amass.
  5. Time-Bound. We’ve decided on a timeframe. Our goal can be realistically met within a year. We will go to Hawaii next January. This will give us the time we need to meet our budget, and also allow for unforeseen life-things that may set us back slightly. And besides, we are excited about going tropical just when it starts to snow at home!

 

Some sources consider S.M.A.R.T. as Specific, Measurable, Attainable, Relevant, Time-Bound; others use Specific, Measurable, Action-Oriented, Realistic, and Timely. Either way, the principles of the goal settings are acutely similar and effective.

 

Ohana Means Family!

The great philosopher Lilo (from the Disney film Lilo and Stitch) taught us that Ohana (in Hawaiian) means family. “Family means nobody gets left behind or forgotten.” Just like when families set goals and work toward a common aim, everyone wins.

Some typical goals families set for themselves are:

  • attitudes/communication
  • education/school/professions
  • finances/budgets
  • health/physical activity/eating habits

 

Good Goal-Setting Habits

1) As a family, showing each other respect by listening and being open-minded is extremely important. Each person should be involved in setting, implementing, and achieving the agreed-upon goals. Even young kids can be included—you just need to get creative.

2) Writing down the goals can be used as a guide. Keep the list somewhere everyone can see.

3) Keep the list manageable and attainable. Too many goals can become complicated and distracting. Stick to a few essentials and persevere.

4) Make a plan for the family to meet every so often and review the plans. How are they going? Check in with each other. Add, delete, or make changes when you meet. Discuss strategies. Follow-up is important to measure success but also to remind everyone of the goals. Review and reflect.

 

Adhering to this advanced guide should help your family be the best it can be. Through goal setting you can reinforce bonds between one another and become stronger as a whole. May your family achieve the satisfaction and success you desire and work so diligently towards. For more tips on family health and parenting, check out other articles on GetThrive!

 

Sources:

http://www.familieswithpurpose.com/family-goals/

https://www.achieveit.com/resources/blog/history-evolution-smart-goals/

https://www.acpeds.org/personal-and-family-goal-setting

https://www.scrapbook.com/quotes/doc/31173.html

https://tfalc.com/blog/setting-smart-goals/

https://www.acpeds.org/personal-and-family-goal-setting

 

 

An Ultimate Guide For Your Oral Health Care Plan

With age, the significance of oral health care becomes more important. The increase in age enhances the chance of such illness and diseases. So, it becomes essential to prepare a proper plan and follow it for healthy teeth and gums. Taking care of the mouth will affect the health of your entire body as well.

Bad oral hygiene is directly connected to the diseases related to the heart. That is why it becomes important to develop healthy personal oral health as early as you can to stay away from the problems in the future.

Plan For Your Oral Hygiene Today

Visit your dentist to know about your needs. Everybody has different needs. Visit your dentist to know about your problem areas in detail. Also, ask him how your health depends upon your oral hygiene.

Follow a Proper Routine

It takes time to develop a habit and follow it completely. You must follow your oral hygiene routine thoroughly for strong gums and teeth. Make good efforts so that you can stick to your regime. The process must include the things mentioned below.

 

  1. Brush two times a day, during morning and night.
  2. Flossing is an important part of the routine.
  3. Add Flouride mouthwashes to your regime.

 

Antibacterial mouthwash helps in removing plaque from the mouth and also help in treating the gum diseases. They also fight and stops tooth decay.

Take Care Of Your Diet

Food can stuck to the teeth which can lead to problems if not cleaned well. Food high in sugar increases the bacteria in your mouth which eventually causes tooth decay. If the food contains something acidic, the enamel coating of the teeth is attacked here.

It is important to eat fruits and vegetables that are good for your teeth and gums and also your health. Avoid donuts, chips, candy bars, sugary drinks and try to add cream, yogurt, fruits etc to your food.

Avoid Bad Habits

Smoking is not a good habit and this warning is issued everywhere by the government but there are only a few people who take this seriously. It causes heart diseases and cancers. It is also bad for your oral health. Stop smoking and it will lower down the risks of mouth cancer and other related diseases.

Study Your Mouth First

Do you know every single detail about your mouth? This is the most important part of your oral health plan. Examine it by yourself. Have a look at the teeth, gums, lips, mouth roof etc carefully. Keep a note of the changes that occur while following the plan. You can look for more than a few things like bumps, lesions, spots, cuts etc that occurred recently. Also, check the discolored or chipped teeth.

It is important to have a check on your mouth as you can opt for the necessary treatment procedure as soon as you get to know about it. Follow the oral hygiene plan and visit the dentist on the regular basis for safe and secure oral health regime.

 

By Get Thrive Guest Blogger Ruby Daub