Category Archives: health

These Strong Women Are Making “Friendweight Training” a Thing

Even people who “enjoy” exercise know it’s not nearly as fun as hanging out with friends. It’s why Swedish personal trainers Linn Löwes, 29, and Madelen Ros, 25, who met through a mutual friend five years ago, began working out together in the first place. (They immediately bonded over their passion for fitness.)

In a recent Instagram post published on the trainers’ shared fitness account, @DoubleDedication  where their grueling workout videos have been receiving tens of thousands of views since Linn launched in in 2015, Linn and Madelen took the partner thing one step further: They coined the term “friendweight training,” lifting a partner in the absence of equipment.

Like resistance training, which boosts your bone and muscle strength, metabolism, self-efficacy, and self-esteem, “friendweight training is a great alternative when you don’t have weights available,” says certified strength and conditioning specialist Aubrey Watts, a National Strength and Conditioning Association strength coach. “It imposes a new demand on the body, which provides different results than your normal routine.”

Although you can’t exactly up-size your friend the way you’d grab a heavier dumbbell as you get progressively stronger, friendweight training still benefits both partners in different ways: 
The person lifting with added resistance has to work harder than he or she would doing basic bodyweight movements, and the person being lifted has to stabilize his or her body to be lifted safely, which fires up the core.

Because the inability to stabilize could result in injury, Watts suggests partnering with someone at a similar(-ly-high!) fitness level. After all, a newbie’s improper form can make a move less effective and more dangerous — one reason why you should always master the basics under a trainer’s supervision before trying an out-of-the-box move with a partner or by yourself.
Luckily, neither Linn nor Madelene has sustained serious injuries from friendweight training — just a bruise here and there when their exercises, which can take many tries to master for Instagram, don’t go exactly as planned.

“Some [moves] turn out awesome, and some end up catastrophic, but always with a lot of laughter,” Linn says.

Still, Linn and Madelene take fitness pretty seriously — and know the body adjusts to the weight you’re used to lifting, making simple friendweight training feel easier the more you do it. It’s why the women also incorporate resistance bags, sandbags, medicine balls, and machines like the stair master (or actual stairs) into their workouts.

After all, no one’s saying friendweight training is for everyone. “Do what makes you feel best,” Madelene says. (And if that means lifting a glass of wine to your lips instead of lifting an actual human? Bottom’s up!)

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See Why Your Jaw Is So Sore When You Wake Up

For some people, when they wake up in the morning and take a big yawn, they feel a dull, achy pain radiating from their chin to their ear. Or maybe it’s difficult to open and close their mouth. If this happens to you, and especially if that pain continues throughout the day, you’re probably wondering what the deal is.

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In most cases, jaw soreness is caused by excessive grinding or clenching of your teeth at night, says Robert Merrill, DDS, clinical professor and residency director for oralfacial pain at the UCLA School of Dentistry. It’s kind of spooky to think about yourself snoozing peacefully on the outside and grinding away at your teeth on the inside, but these symptoms are actually pretty common. Surveys suggest that about one in four people are aware of symptoms related to jaw pain, Dr. Merrill says. “This would include some jaw muscle tenderness, clicking, or other noises during jaw movement and joint tenderness,” he says.

If you are experiencing any sort of jaw or mouth pain, mention it to your dentist so they can evaluate your mouth, Dr. Merrill says. “The main purpose of the physical examination of the jaw is to determine the source of pain,” he says. Your dentist will “palpitate the muscles and joints” to see if they can replicate the kind of pain you’re experiencing, and figure out the cause, he says. Depending on how mild your symptoms are, making a few lifestyle adjustments might be enough to ease your pain.

Usually, dentists will recommend that you limit daytime jaw activity for a period of time if you are experiencing jaw soreness, Dr. Merrill says. “This is done by softening the diet, avoiding hard or chewy foods or gum, and doing some jaw stretching exercises to stretch out the soreness of the muscles,” he says. Ahead are three common culprits for morning jaw pain.


You grind or clench your teeth.

Some people experience “nocturnal bruxism,” a condition in which you “grind, gnash, or clench” your teeth while you sleep, according to the Mayo Clinic. The grinding can be so severe that it makes a loud squeaking noise, or even wears down your tooth enamel. When you wake up, your jaw, neck, or chin might feel tired or sore, and some people will also bite the skin on the inside of their cheek, according to the Mayo Clinic. Or you might be just clenching your jaw while you sleep, which is a variant of grinding, Dr. Merrill says. 

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“While clenching is not associated with accelerated wear of the teeth, it can still lead to jaw discomfort or pain, and can cause fractured teeth,” he says. If you are grinding or clenching your teeth, then your dentist will usually recommend a retainer-like device that’s worn on your teeth at night to protect them from excessive grinding, Dr. Merrill says.


You’re stressed.

Clenching and grinding your teeth can often be related to stress in your life, Dr. Merrill says. Many people will clench their jaw as a coping strategy for stress or as a habit for distraction during periods of intense concentration, according to the Mayo Clinic. Anxiety, stress, anger, and frustration can all be linked to daytime bruxism, according to the Mayo Clinic. It’s easier said than done, but reducing stress can usually minimize the amount of clenching that you do during the day.


You have TMJ. 

Temporomandibular joint and muscle disorders, a.k.a. TMJ, are disorders and conditions that can cause pain and discomfort in the muscles that control your jaw, according to the National Institute of Dental and Craniofacial Research (NIDCR). Your temporomandibular joints are on either side of your jaw (if you put your fingers in front of your ears and open your mouth, you can feel the joints move), and because they’re so mobile, there’s a lot that can go wrong, according to the NIDCR.

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Usually with TMJ, you’ll feel pain in one or both of your temporomandibular joints, and an aching sensation in your mouth or jaw, according to Mayo Clinic. Lots of people also report feeling like their jaw is stiff or locked. And in some cases, you might actually hear a clicking sound when you open and close your jaw, according to the NIDCR. There are a few factors that contribute to TMJ, including genetics, arthritis, or traumatic injury, so it’s not always clear when someone has it, according to the Mayo Clinic. If you have TMJ, your doctor might tell you to take an anti-inflammatory medication for one to two weeks to decrease joint inflammation, and also try some at-home stretching or massage, Dr. Merrill says.

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Checkout The Benefits Of Coconut Water

Some people love the taste, and some hate it. But there is no debate that coconut water has boomed in popularity over the past decade.

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Coconut water is a liquid that is drained from the center of coconuts and then packaged and sold in stores. Some companies add fruit juice or coffee to it.
So what is the truth about this trendy beverage, often marketed for its hydrating benefits and praised as a hangover cure?
Let’s take a look at what the experts had to say.


Is it more hydrating than water or a sports drink?

The research says no. Two studies showed that coconut water on its own provided a minimal difference in hydration in humans, compared with water and sports drinks.

Lisa Drayer, a registered dietitian, agrees with the research. But she said it’s important to consider that the first study was funded by VitaCoco, a coconut water brand, so it was in the best interest of the company.

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Also, although this study showed that some participants experienced bloating and an upset stomach from the beverag the other study’sparticipants did not have these side effects. If there are negative effects, it’s probably on an individual basis, Drayer said.

“My advice would be to try coconut water before you use it for exercise,” 

she said.

In terms of helping with hangovers, Drayer said, there is no valuable research that suggests it is any more beneficial than drinking water.


Does it have benefits during pregnancy?

Some websites tout the advantages of drinking coconut water while pregnant. If you’re a rat, it might help protect you against high-fat-diet-induced changes, one study says. But if you’re a pregnant human, you probably shouldn’t use it as a replacement for other foods, Drayer said.
Mom’s sweet tooth may be linked to child’s allergies, study says

“When I look at the nutritional profile for coconut water, it basically has no iron, no protein, hardly any calcium, no omega-3s because it’s fat-free, and no folic acid,” she said. “It’s not a good source of important pregnancy nutrients.”

It’s important for pregnant women to stay hydrated, Drayer said, so if coconut water is going to help them get more fluids, she would recommend it.

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Although coconut water doesn’t yield a lot of calcium, eating an entire raw coconut could provide a good amount of the nutrient. But it’s still no comparison to a cup of milk, which has six times as much calcium as a whole coconut and more protein, she said.


What about weight loss?

“I don’t think there’s anything special about coconut water that will help boost your metabolism. If you’re dehydrated, that might slow your metabolism,” Drayer said. “I wouldn’t necessarily recommend it for weight loss. In fact, it has more calories than water.”

Coconut waters typically have 5 to 7 calories and 1 gram of sugar per ounce. A lot of people who are watching their weight may not want to drink their calories, Drayer said. But for those who are exercising and feel like they can afford the calories, it shouldn’t be an issue.

There has been some talk on the Internet that drinking coconut water on an empty stomach in the morning can stimulate metabolism, as well as boost immunity and reduce bad cholesterol. Jason Ewoldt, registered dietitian and wellness dietitian at the Mayo Clinic Healthy Living Program, said the research would not support this.

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“It seems like there’s always some new breaking thing that you have to eat in the morning on an empty stomach to help with weight loss or energy or what have you,” Ewoldt said. 

“There’s nothing special about coconut water. It’s essentially water with some electrolytes, which you could do in the morning by drinking a glass of water and having a banana.”



Potassium benefits

Potassium is a mineral that plays a key role in maintaining the body’s heartbeat, muscle contractions, cholesterol and nerve impulses. Coconut water has more potassium than a medium banana.

“When I look at coconut water, the biggest benefit is coming from the fact that it’s a high or nice source of potassium,” 

Ewoldt said. 

“But we can do the same thing by eating foods that have a high source of potassium, like potatoes or kidney beans or spinach. It would be a heck of a lot cheaper, and ultimately, we’d be getting a lot more nutrition that just with potassium.”

If you want to kill two birds with one stone nutritionally, coconut water is probably not the way to go.


What about coconut oil and coconut milk?

Coconut oil had a healthy image among “foodies” for a while, often as a central cooking ingredient. A recent report by the American Heart Association shut this down, stating that coconut oil has a higher percentage of saturated fat than butter, palm oil and lard. It referenced multiple studies finding that the oil increases LDL — also known as “bad” cholesterol — which causes heart disease.


Are vegetable oils healthy?

Ewoldt agrees with the association’s conclusion and is unsure why some consider coconut oil to be a health food, he said. But he doesn’t think extreme caution needs to be taken. It can be eaten in moderation as an addition to a healthy diet, he said. “Should we be eating it thinking it’s healthy? No.”

People are better off eating foods with unsaturated fats, like avocados and olive oil, he said. Unsaturated fats have been shown to have cardiovascular protective effects.

Coconut milk is also higher in saturated fat and calories, he said. It has much less potassium than coconut water and very little fiber. However, it makes a nice substitution for people who are lactose intolerant, he said.


The verdict on coconut water

Drayer said coconut water has hydrating benefits, but she saw nothing special about it nutritionally, compared with whole foods.

“It can help to hydrate you and make sure you’re meeting your fluid needs,” Drayer said. “But I don’t think there’s anything magical about it. I don’t think there’s anything that you wouldn’t find in whole foods that it contains. And the studies that link it to various health claims certainly haven’t been rigorous enough.”

Ewoldt warned against any assumptions that coconut water may have special health properties, especially if it’s leading to heavy spending.

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“Overall, I would say if you’re looking for a different beverage to help with hydration, coconut water can be that beverage. Is it better than drinking water or eating fruits and vegetables? Absolutely not,” 

he said. 

“If you’re aware of the amount you’re drinking coconut water and you’re having a healthy balanced diet, it can be an addition to a diet as anything can. But if you’re looking at it from the point of ‘it’s a magical elixir,’ you’re spending a lot of money on something that’s doing very little.” 

Source: CNN



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Doctor Charged with 118 Se*ual Offences

A London doctor was on Wednesday charged with over 100 se*ual offences, with a pre-teen child among the alleged victims, police announced.

Manish Shah, 47, is accused of 118 crimes including one charge of se*ual assault on a child under 13 years old.

The doctor from the east London area of Romford was additionally charged with 65 counts of “assault by penetration” and 52 allegations of se*ual assault, the Metropolitan Police said.

The force was unable to confirm whether the case was part of a wider investigation into se*ual crimes.

Britain’s National Health Service has set up a dedicated phone line for anyone “who may have concerns or questions” about the case to call.

The location of the alleged assaults and the number of victims cannot be published due to reporting restrictions.

Shah is due to appear in court on August 31.

Source: AFP

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7 FACTS: Terrifying Things Nobody Told You About

When people are asked about the things that scare them the most, they will usually list the most common and the most predictable things. But, did you know that you never had a chance to make a list of the things you fear from the all the terrifying things in this world? Here is a list of those that everyone has kept from you.

Brain Eating Amoebas

There are amoebas that are capable of eating your brain and can only be detected on a microscopic level. However, that does not make them any less vicious. These Naegleria fowleri are contracted when you are swimming in lakes or are drinking tap water. If you are anywhere outside North America or Western Europe, you should be safe because evidence of these amoebas has only been discovered in the United States of America and the United Kingdom.

Too Much Water is Fatal

Even though it is not that likely, if you do drink too much, you can easily kill yourself because when the cells are full of H20, they can burst.

Australians Suffer from a Higher Risk of Skin Cancer

It is estimated that 2 out of 3 Aussies will be diagnosed with skin cancer once they reach the age of 70 years old. Now, you might be thinking that you can change those statistics by proper skin care and precaution but sadly, that is not the case. In fact, no amount of SPF is going to reverse this. The truth is that unlike other places, Australia is one continent that does not rely on the ozone to reflect the sun’s UV rays.

There is a Whole Planet of Bacteria in Your Belly Button

An average person has around 1,458 bacteria in their body. These bacteria have non-geographical restrictions and can be from places you may not have ever ventured to.

Tons of Bridges in the U.S. Are Unsafe

The term Fracture Critical given to bridges is scarier than you might think. It does not mean that a bridge has a single fault; it actually is a warning that the slightest break will result in the entire structure of the bridge falling down. If you want to be super safe about this, you should look up the bridges that fall under the Fracture Critical category. Now that you know this and if you live in the U.S., you might be a bit scared when travelling on overpasses.

There are More Dead People in the World

For every person, there are 15 dead people. So, in case of a zombie apocalypse, the odds are not in your favor.

Don’t Let the World Lose all of Its Wheat

You may not know it but you have a hand in this. There is a certain fungus, known as the Ug99, which is powerful enough to infect whole wheat crops. Right now, it is common in a lot of African countries and can easily spread out to different parts of the world fairly fast, that is if you carry the infected crop to other parts of the world. It’s just a mold but its impact is devastating on a large level.

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Advantages Of Early Morning Workout

In the morning, just when you wake up, testosterone hormone is highest at this time. It continues to depreciate as the day goes by. Therefore, morning exercise is the best time to work out since you will not get tired that fast.

However, this is not always the case. Many people want to work out in the morning, but they do not for a reason or another. We tend to work out more in the evening hours. The following benefits of working out I the morning might just make you be waking up a couple of minutes earlier than you usually do.

Your hormones are making it easy for you

As mentioned above, in the morning we have more levels of testosterone hormone whose work is to help build muscle mass. This hormone is common in both men and women, but it is very low in women compared to men. Do not wait until later hours of the day, when your energy levels have gone down, and you are likely to reduce the length of your workout or cancel it altogether .

A morning workout keeps you alerted and focused for the rest of the day

After a work out session, you will most likely head to work or school. Prepare yourself for a bright day since you will have one. Working out in the morning recharges your body and keeps all organs alert for the rest of the day.

There are slimmer chances of missing your workout

In the morning, there are fewer distractions to prevent you from working out. Unlike during later hours of the day, there is a bigger possibility other things coming up such as a late report or assignment, an evening out with your friends, fatigue, just to mention but a few.

Metabolism boost

Working out in the morning will kick start your metabolism. The degree at which your metabolism will be increased will naturally depend on the type of workout. Nevertheless, your metabolism rate will be higher than that of a person who did not wake up in the morning. That means you can burn fats faster helping you maintain a healthy body.

You will have improved mood

Workouts will make you feel good. This happens through the release of endorphins or better known as the feel good hormones. This will help you have a fabulous day ahead without having to try so hard.

Working out in the morning helps you sleep better

By getting up early, you will be able to go to bed early and get the most hours of sleep possible. By so doing, you will find a natural sleep cycle for optimal rest. Working out in the evening, on the other hand, creates an adrenaline rush that will keep you awake for longer and prevent you from sleeping for as long as you should and therefore waking up tired. This adrenaline rush is more beneficial in the morning than it is in the evening. You need the adrenaline rush in the morning since you have a whole day ahead of you.

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7 THINGS: How Really Fit People Stay in Shape

DENSDOME- ​ The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty?

That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato.
Here are 7 things really fit people do to stay in shape:

1. They don’t diet

Have you ever known someone in really great shape who was constantly trying out every new fad diet?
Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? 
What helps you kick ass during your workouts? What keeps you feeling and looking fit?

If you learn to answer these questions for yourself, you’ll soon be on the road to embracing healthy eating as a lifestyle, not following every new diet that comes along.

2. They find a way to enjoy exercise

If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIIT, I can hardly go a day without working out.

So find something you like—whether it’s HIIT, sports, boot camps, CrossFit, or something else entirely—and start looking forward to your workouts, not dreading them.

3. They prioritize their health and fitness

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

Yes, this may mean having to get up 15 minutes earlier when you’d rather be sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. 
But once you build up the habit, it actually becomes harder to not exercise because you become so used to prioritizing it in your life.

4. They don’t eat perfect 100% of the time

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.

Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

So don’t feel guilty if you enjoy a cookie, some dark chocolate or your favorite treat once in a while—just don’t let it become too frequent of a habit or you’ll end up losing all that hard work you put in during your workouts.

5. They get a lot of sleep

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all—it’s sleep.

Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more.

Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it: if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pick up game of soccer for fun, you’re most likely going to join in and be more active as a result.

This may be difficult at first if you have old friends with unhealthy habits, but you can try and encourage them to be healthy too with small adjustments to your usual activities—and you can always try and meet some new more active, healthy friends as well.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.

And most of all, believe in yourself. You can do it. Now go get started.

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