• 11 Best Practices for Healthy Teeth

    11 Best Practices for Healthy Teeth

    Take the right measures to have a good oral health, and relieve gum pain and sensitivity when eating, follow these recommendations and improve your oral health.

    Take care of your teeth

    Achieving healthy teeth takes a lifetime of care. Even if you’ve been told that you have nice teeth, it’s crucial to take the right steps every day to take care of them and prevent problems. This involves getting the right oral care products, as well as being mindful of your daily habits.

    1. Don’t go to bed without brushing your teeth

    It’s no secret that the general recommendation is to brush at least twice a day. Still, many of us continue to neglect brushing our teeth at night. But brushing before bed gets rid of the germs and plaque that accumulate throughout the day.

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    2. Brush properly

    The way you brush is equally important — in fact, doing a poor job of brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).

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    3. Don’t neglect your tongue

    Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. Gently brush your tongue every time you brush your teeth.

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    4. Use a fluoride toothpaste

    When it comes to toothpaste, there are more important elements to look for than whitening power and flavors. No matter which version you choose, make sure it contains fluoride.

    While fluoride has come under scrutiny by those worried about how it impacts other areas of health, this substance remains a mainstay in oral health. This is because fluoride is a leading defense against tooth decay. It works by fighting germs that can lead to decay, as well as providing a protective barrier for your teeth.

    5. Treat flossing as important as brushing

    Many who brush regularly neglect to floss. Flossing is not just for getting little pieces of food or broccoli that may be getting stuck in between your teeth, as Jonathan Schwartz, DDS. points out. “It’s really a way to stimulate the gums, reduce plaque, and help lower inflammation in the area.”

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    6. Don’t let flossing difficulties stop you

    Flossing once a day is usually enough to reap these benefits. Flossing can be difficult, especially for young children and older adults with arthritis. Rather than give up, look for tools that can help you floss your teeth. Ready-to-use dental flossers from the drugstore can make a difference.

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    7. Consider mouthwash

    Advertisements make mouthwash seem necessary for good oral health, but many people skip them because they don’t know how they work. Schwartz says mouthwash helps in three ways: It reduces the amount of acid in the mouth, cleans hard-to-brush areas in and around the gums, and re-mineralizes the teeth. “Mouthwashes are useful as an adjunct tool to help bring things into balance,” he explains. “I think in children and older people, where the ability to brush and floss may not be ideal, a mouthwash is particularly helpful.”

    Ask your dentist for specific mouthwash recommendations. Certain brands are best for children, and those with sensitive teeth. Prescription mouthwash is also available.

    8. Drink more water

    Water continues to be the best beverage for your overall health — including oral health. Also, as a rule of thumb, Schwartz recommends drinking water after every meal. This can help wash out some of the negative effects of sticky and acidic foods and beverages in between brushes.

    9. Eat crunchy fruits and vegetables

    Ready-to-eat foods are convenient, but perhaps not so much when it comes to your teeth. Eating fresh, crunchy produce not only contains more healthy fiber, but it’s also the best choice for your teeth. “I tell parents to get their kids on harder-to-eat and chew foods at a younger age,” says Schwartz. “So try to avoid the overly mushy processed stuff, stop cutting things into tiny pieces, and get those jaws working!”

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    10. Limit sugary and acidic foods

    Ultimately, sugar converts into acid in the mouth, which can then erode the enamel of your teeth. These acids are what lead to cavities. Acidic fruits, teas, and coffee can also wear down tooth enamel. While you don’t necessarily have to avoid such foods altogether, it doesn’t hurt to be mindful.

    11. See your dentist at least twice a year

    Your own everyday habits are crucial to your overall oral health. Still, even the most dutiful brushers and flossers need to see a dentist regularly. At minimum, you should see your dentist for cleanings and checkups twice a year. Not only can a dentist remove calculus and look for cavities, but they will also be able to spot potential issues and offer treatment solutions.

    Some dental insurance companies even cover more frequent dental checkups. If this is the case for you, take advantage of it. Doing so is especially helpful if you have a history of dental issues, such as gingivitis or frequent cavities.

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  • Is it possible to speed up your metabolism, to lose weight?

    Is it possible to speed up your metabolism, to lose weight?

    Your metabolism is the process your body uses to produce and burn energy from food. You depend on your metabolism to breathe, think, digest, circulate your blood, stay warm when it’s cold and stay cool when it’s hot.

    It is a common belief that speeding up your metabolism helps you burn more calories and increase weight loss. Unfortunately, there are more myths about how to speed up metabolism than tactics that actually work. Some myths may even be counterproductive. If you think you’re burning more calories than you actually are, you could end up eating more than you should.

    Below are 6 myths, and their realities, about metabolism:

    Myth 1: Exercise speeds up your metabolism long after you’ve finished exercising.

    It is true that you burn more calories when you exercise, especially when you raise your heart rate with activities such as cycling or swimming.

    This increased calorie use continues for the duration of your workout. You may continue to burn additional calories about an hour after exercising, but the after effects of exercise end there. Once you stop moving, your metabolism will return to the rate it is at when you are at rest.

    If you fill up on calories after a workout believing that your body will continue to burn calories the rest of the day, you run the risk of gaining weight.

    What to do: Exercise for your health and refuel with healthy foods. Don’t let exercise give you an excuse to overindulge in high-calorie foods and beverages.

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    Many genes are related to the way we burn and metabolize fats.

    Myth 2: Increasing muscle mass will help you lose weight.

    Muscle burns more calories than fat. So will building more muscle boost your metabolism or not? Yes it will, but only to a small extent. Most people who exercise regularly gain only a few pounds (kilograms) of muscle. That’s not enough to make a big difference in the number of calories you burn. Also, when not being actively used, muscles burn very few calories. Most of the time, your brain, heart, kidneys, liver and lungs account for most of your metabolism.

    What to do: Lift weights for stronger muscles and bones. Incorporate strength training as part of a well-rounded exercise program that includes activities that get your heart pumping. To avoid regaining the extra weight, you’ll also need to eat a healthy diet and appropriate smaller meals.

    Myth 3: Eating certain foods can speed up your metabolism.

    Consuming foods such as green tea, caffeine and hot peppers will not help you lose excess weight. Some of these foods may give a small boost to your metabolism, but not enough to make a difference in your weight.

    What to do: Choose your foods for their good nutritional value and taste. Eat a variety of healthy foods that will satisfy you without making you fat.

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    Myth 4: Eating small meals throughout the day speeds up your metabolism.

    Unfortunately, there is little scientific evidence that eating small, frequent meals will speed up your metabolism.

    Spreading your meals throughout the day may prevent you from getting too hungry and consequently overeating. If this is the case, then it is a good idea to do so. Athletes perform better when they eat more often in smaller amounts. If you are one of those people who have difficulty stopping once you start eating, eating three meals a day can make it easier to maintain an adequate intake rather than eating a lot of snacks.

    What to do: Pay attention to the signals your body gives you when you are hungry and eat when this is the case. Stay on top of your daily diet and limit high-sugar and high-fat snacks.

    Myth 5: A good night’s sleep is good for your metabolism.

    A good night’s rest will not speed up your metabolism, but not sleeping can lead to weight gain. People who don’t get enough sleep tend to consume more calories than they need, perhaps to cope with feeling tired.

    What to do: Organize your life so that you have enough time to sleep. If you have trouble sleeping, find ways to relax before bedtime and set up your bedroom so that it is comfortable for sleeping. Talk to your health care provider if self-care tips for better sleep don’t help.

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    Myth 6: You will gain weight as you age because your metabolism will slow down.

    While it’s true that our metabolism is slower than it was when we were younger, much of the weight gain that occurs in midlife happens because we become less active. Jobs and family make exercise take a back seat. We don’t move as much and we lose muscle and gain fat.

    As you age, you may also have trouble regulating the size of your meals. After a large meal, younger people tend to eat smaller amounts until their bodies use up the calories. This natural appetite control seems to disappear as people age. Unless you pay close attention, large meals can add up quickly.

    What to do: As you age, it is important to make exercise a regular part of every day. By staying active and eating smaller portions of healthy foods, you can avoid gaining weight as you age.

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  • How to speed up your metabolism and burn more calories.

    How to speed up your metabolism and burn more calories.

    Genetics are there, but you can make big changes through diet, exercise and rest!

    Why is it that some people eat everything and don’t put on weight? Is metabolism responsible for the fact that some people don’t put on pounds even if they eat whatever they want, while others who spend their lives on a diet don’t manage to lose weight? To answer this question, let’s first clarify what metabolism is: “It is a process by which your body converts what you eat into energy. It’s a complex process that combines all your food and drink with oxygen so your body can move and perform ‘silent’ functions when you’re at rest, such as breathing, adjusting our hormone levels, regulating digestion and getting your blood circulating,” explains Crys Dyaz, personal trainer, physical therapist, former elite swimmer and CEO of Crysdyaz&Co. “Bottom line, metabolism determines the rate at which you burn calories and this is known as your basal metabolic rate or basal metabolism,” she adds. Strength training, eating a healthy diet, getting enough sleep and drinking enough water are some of the tricks we know to speed up metabolism and with the help of Crys Dyaz we will finally understand how it works and what we can do to change it.

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    As our consulted expert emphasizes, the word ‘metabolism’ is always linked to weight. “Many people blame it for being what prevents them from losing the extra kilos or gaining the ones they lack. If your metabolism is slow, you get fat, if it’s fast, you lose weight. That’s what they say. However, although metabolism does have to do with the way your body processes food into energy, it is not necessarily to blame for your excess weight. Being overweight is the result of a simple equation: if you consume more calories than you burn, you get fat. If the opposite is true, you lose weight,” Dyaz explains.

    Why your metabolism is slower:

    Why do some people have a faster metabolism than others? Is it a genetic question or does it have to do with our lifestyle habits? As Crys Dyaz explains, the key lies in our basal metabolism: “Basal metabolism is the energy expenditure that is produced when our body is at rest and that we make ‘only’ to maintain our vital functions, without making any extra effort. If our energy expenditure is low, we tend to burn few calories and accumulate fat; we can say that we have a slow metabolism. On the contrary, a fast metabolism processes nutrients at full speed and remains much more active at all times, burning calories without great effort. Obviously, it is more difficult to lose weight with a slow metabolism than a fast metabolism.

    Many genes are related to the way we burn and metabolize fats.

    It is clear then that a low basal metabolism is a relevant factor with respect to weight. But does our genetics dictate it, or can we do something to improve it? “Genetics has to do, of course, with our metabolism,” says Crys Dyaz. “A lot of genes are related to how we burn, how we metabolize fats and sugars. But having one metabolism or another can also be due to digestive, hormonal or simply inflammatory factors. If we correct these factors, which do not depend on genetic determination, we will be able to have a more active metabolism”. Thank goodness!

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    What does metabolism depend on?

    Yes, the typical phrase “my metabolism has changed” has a real basis, for better or worse, and it is in our good eating habits and certain factors. But let’s see which factors have the power to change our metabolism and which ones we can control, as Crys Dyaz explains:

    Genetics:

    “It determines our genotype, which means that each cell in our body has the information it needs to carry out chemical reactions in a certain way to get energy.” That is why today there are genetic tests of metabolism that can ultimately help to achieve a healthy weight. How is this achieved? By analyzing the genes responsible for the functional areas of the body related to excess weight, thus learning more about your body’s tendencies to store fat, resistance to weight loss and even being prone to emotional eating.

    Genre:

    “Men have a higher basal metabolic rate than women because they have a higher percentage of muscle mass and need more energy. In contrast, women tend to have a higher amount of fat mass compared to men because women have lower levels of the hormone testosterone.”

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    Diet:

    “It is not only the quantity of food consumed that matters, but also its quality. A diet rich in simple carbohydrates, without nutritional value, generates an imbalance in the metabolization of glucose. When there is an excess of sugars in the blood, this sugar accumulates in the form of fat and causes weight gain”. Therefore, changing eating habits and eating a balanced diet is essential to achieve this goal.

    Age:

    “Basal metabolism decreases as the years go by. This fact, added to the more sedentary life acquired over the years, causes weight gain as we get older”. In fact, giving up a sedentary lifestyle is the first step to start losing weight without having to go on a super-strict diet.

    Endocrine system:

    “It is the set of tissues and organs in the body responsible for secreting hormones. Many of these hormones control and regulate the amount of body fat. But a malfunction of this system can negatively influence basal metabolism.”

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    The keys to change the metabolism:

    If you are one of those people who get fat with a lettuce leaf, by now you will be as anxious as we are to know what we can do to improve a “bad metabolism”. The key, as Crys Dyaz tells us, is to change our eating, exercise and rest habits.

    “Indeed, food is one of the factors that can change our metabolism,” says Crys. As this expert explains, “simple carbohydrates and sugars favor a slow metabolism and a diet rich in vitamins, proteins and healthy fats helps to accelerate (along with an increase in physical activity) our metabolism”.

    What about exercise, how does it affect metabolism? “As we have mentioned, muscle mass (as opposed to fat cells) favors a high metabolism, so any sport will benefit our goal, but strength work (in both men and women) especially”, clarifies the expert. Therefore, take note of the best exercises to tone the body if speeding up metabolism and burning more calories is among your goals.

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    “Even when they are not used to move the body, muscles burn energy throughout the day to convert it into heat and maintain the correct body temperature (36–37º) in both summer and winter,” explains Dyaz. “Strength training, that which is aimed at increasing muscle mass, is just as important for weight loss (or more so) than typical aerobic or HIIT training, such as running, cycling or swimming. And it’s especially important above a certain age,” he stresses.

    And what about our daily habits? “Something we haven’t talked about and that I consider essential is regulating stress levels and rest,” Dyaz points out. As this expert concludes, “sleep and a balanced cortisol level is key for hormones (essential in metabolic functioning) to be maintained at physiological levels and not play a trick on us.

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