Plastic Surgeon

Aesthetic Practices Adapt to Millennial Patient Needs

If you were to ask a millennial about their skincare routine, it would likely entail a multi-step process that happens both day and night. It would probably include cleansers, toners, moisturizers, exfoliants and more. The days of washing your face with bar soap are over.

With more supplements, advancements in cosmetic procedures and an uptick in beauty products, it shouldn’t come as a surprise that millennials are changing the aesthetic landscape. Whether it’s going in for routine facials or undergoing a more formal treatment like Botox, people in this generation value skincare.

No matter the industry, the ability to cater to millennials is a good business practice. Because millennials make up most of the world’s population, adjusting to emerging trends and employing new marketing strategies help businesses thrive in a competitive environment. Standing out from the crowd is necessary if a company wants to experience growth and profit.

Let’s examine some of the ways millennials are altering how estheticians and other beauty professionals view their practice and make necessary changes.


Hyper-Awareness of Appearance

One of the most prevalent reasons millennials seek out aesthetic treatment is directly related to how much time is spent looking at their appearances. Millennials spend a lot of time on social media, where appearances are easily manipulated with filters and photo editing apps.

The popularity of apps like Instagram and Facebook contributes to this trend — millennials are hyper-aware of their appearance. There’s evidence that shows how millennials are constantly on the internet, and it’s crucial to consider how social media impacts their self-esteem and perception of themselves.


Increases in Aesthetic Requests

The American Academy of Facial Plastic and Reconstructive Surgery, INC (AAFPRS) found that more young people had cases of “selfie-awareness,” which, as a result, increased their requests to receive some kind of cosmetic surgery. Millennials want to improve their looks and engage in preventative care, such as anti-aging procedures and IV fluid therapy. Below are some standard practices that millennials are going through that contribute to the changes in the cosmetic surgery industry.


Rise in Tweakments

When we think of Botox, it’s common to envision A-list celebrities with shiny, tight faces on the red carpet. While stars still undergo these types of procedures, it’s becoming more mainstream. More millennials are opting to receive low doses of fillers like Botox, Dysport and Xeomin, to name a few.

This approach is seen as preventative, so it’s no wonder that younger people are more willing to make these changes early on in their lives. Preventing wrinkles and crow’s feet to improve the appearance is nothing new, but it’s certainly an emerging trend.


Laser Procedures

Another popular aesthetic trend among millennials to achieve anti-aging results is the Fraxel treatment. Receiving this kind of treatment has its benefits:

  • Improve skin tone
  • Reduce brown spots
  • Reduce fine lines and wrinkles
  • Improve the appearance of acne scars


Rather than treat fine lines and wrinkles later on in life, millennials are incredibly proactive in their skincare and aim to avoid further procedures in the future.

It’s evident that the demand for these procedures is increasing due to the millennial generation, also called the “Selfie Generation.”


Keeping Up with Patient Needs

It will certainly be interesting to see estheticians and cosmetic surgeons make changes to their practice due to the increasing requests for various procedures. Because millennials are hyper-aware of their appearance and want to prevent aging early on, aesthetic practices will likely continue to evolve.

Dental Implants

Key Benefits of Having Dental Implants

While most visits to the dentist simply involve a regular check-up, other times, the process can be more involved. Maintaining good oral hygiene isn’t always a straightforward effort.

After all, many people fear the dentist and look for ways to overcome their anxiety. They may be fretting over any work that needs doing or worrying about subsequent pains from any procedures. The list of concerns is almost endless, but ensuring that you have a healthy mouth should always be a priority.

Dental implements can be the answer to numerous concerns related to your oral hygiene. Invest in these products, and you might be able to enjoy a stress-free experience with your teeth from now on.

Here are some of the key benefits of having dental implants.


You’ll Have a Natural Smile

Your smile says many things about your character. Therefore, you should never try to suppress or subdue it.

Dental implants can give you a smile to be proud about. They do not look like cheap, last-minute ways to cover tooth loss. Additionally, they do not appear as being too fake with blinding whiteness either. Instead, they carry off a more natural look in their use. Most people will likely not recognise you have had dental implants at all unless you tell them yourself.

Remember, teeth can often be a source of frustration and even social division at the best of times. Your smile will not be out of place nor a subject for gossip amongst your friends. Instead, it will just be perfectly normal, which can be a blessing if you’re just hoping to smile again without overthinking things.


Your Self-Esteem May Develop

Tooth loss is not always a result of bad oral hygiene. Unfortunately, some people can experience injuries that result in tooth loss or simply undergo some of the adverse effects of ageing.

So long as you’re in good general health and have a mouth free of decay and diseases, dental implants are a viable option. Don’t torture yourself into thinking you’re without options. Whether you have lost one tooth or many, knowing that you can get things back on track in your life is always a comforting thought.

Other ways of fixing teeth can present issues too. For instance, dentures may often be the cause of slurred speech. Users may also need to restrict themselves to eating less hard and crunchy foods, potentially leading to feelings of missing out in social situations. Dental implants are strong and sturdy and can enable you to eat whatever you like at any juncture.

It’s also nice to practice different forms of self-care. Looking after your body and general health in any capacity is one of the best things you can do to feel better about yourself. Dental implants can be a valuable part of any self-improvement initiative, so explore options here to build your confidence and self-esteem.


Your Professional Prospects May Improve

Unfortunately, the world can be a judgmental place. Any job interview you go to will show you that fact first-hand.  

Still, if you have had dental implements to improve your self-esteem, you may just be able to perform better in situations like job interviews. After all, confidence and smiles are essential aspects of acing the interview process, so your dental implants could help you portray the image of an eager professional.

While your dental situation is by no means a reflection of your work capabilities, many employers note every flaw in your demeanour as they interact with you. They may make decisions by judging your apparent level of nerves, the attire you chose to wear, or your oral hygiene. Of course, this won’t apply to every job. However, if the role you’re hoping for demands that you represent the business amongst important clients, then poor and even no teeth may stand against you.

Employers may also make assumptions that you simply don’t take care of yourself or perhaps that you have been in a few fights that could have resulted in tooth loss. Of course, all these judgments are baseless, but they’re nevertheless prevalent. Ultimately, finding a job may be easier if you have a good set of dental implants.


Dental Implants Last a Long Time

Looking after your teeth can often seem like a constant uphill battle. However, dental implants can ease off some of the pressures here.

Find tips in understanding more about dental implants from Oracle Dental Clinics, as the surgical components are at the core of their specialist practices. They explain that dental implants rarely break and can last up to decades, but this depends on how well they’re maintained and what usage they undergo. Their Clinical Dental Technician also provides market-leading denture services to patients, so contact them if you need Direct Access hygiene appointments, Prosthodontics Oral Surgery, or anything else in oral hygiene care. 

The endurance of dental implants can mean that you don’t need to worry about embarrassing social situations. After all, dentures and veneers have a history of falling out at inopportune times. Dental implants are more reliable by comparison as they are infused with your jawbone, similarly to natural teeth.


You Can Enhance Your Facial Structure

Tooth loss can have ramifications for other parts of your face. Missing teeth can cause your jawbone to shrink slowly, causing your bone and facial muscles to lack support over time.

You may not notice these nuances in your appearance at first. However, if you have missing teeth for long enough, you may eventually perceive yourself as somehow being shrunken and dishevelled. Fortunately, dental implants can address these concerns and ensure that you have a strong jawline and facial structure for a long time to come.

Of course, it’s not nice to be self-conscious about your appearance, especially if you don’t understand why you’re looking a certain way so suddenly. You can at least close your mouth with missing teeth. Unfortunately, it’s not so easy to hide problems with the muscles and bones in your face. Still, dental implants can often resolve this issue.


Oral Hygiene Measures Will be More Authentic

If you have dentures, the cleaning process will involve taking them out of your mouth and placing them in a chemical solution. These measures kill any accumulated bacteria and keep them clean. 

Because dental implants are planted within your jawbone, you can maintain them with a toothbrush and low-abrasive toothpaste. Flossing will also be effective in removing leftovers and stains from harder to reach areas. They aren’t removed at any stage in this process. In other words, you can simply adhere to a regular dental hygiene schedule in maintaining them.

Of course, it is not particularly attractive to take bits of yourself out and give them a clean before popping them back in again. If you live with a partner, you can keep some of your dignity intact as you attend to your toothbrushing routine. Ultimately, these toothcare measures are entirely natural, once again playing into that sense of authenticity.



Hopefully, the points above have persuaded you to secure dental implants from market leaders should you ever need them. Tooth loss can be a traumatic experience, but these solutions can bring normalcy. Whether you can go back to eating better foods or empower yourself to step back into the job market more confidently, there are plenty of reasons here to help you start smiling again.

Gut Health

9 Ways to Reset and Restore Your Gut Health

Your gut is more than just a place for digesting food. It’s believed to be home to trillions of microorganisms (also called the microbiome) that help with breaking down the food you eat. A great balance of gut microorganisms is what’s considered a healthy gut. Making sure your gut is healthy is important for your general physical and mental health. After all, as they say, you are what you eat.

Over time, the microorganisms in your gut may become unbalanced. If unhealthy bacteria overwhelm the healthy ones, then your health could be at risk. You, therefore, have to reset your gut every once in a while, to keep your health in tip-top shape. 

Without further ado, here are some ways to restore your gut health. 


1. Go Vegetarian

Research on vegetarian diets and their links to healthy gut flora documents that vegetarians are likely to have more beneficial gut bacteria than meat-eaters. It’s suggested that about six weeks of a vegetarian diet could significantly boost your microbiome health. As such, why not try vegetarian meals to reset your gut health?

It’s suggested that plant-based diets are rich in prebiotics, which could help boost the population of the good bacteria in your gut. This may, in turn, help with your weight maintenance and overall health. Vegetables are also believed to be good for your gut as they give indigestion relief, among other things.


2. Try Probiotics 

Restoring your gut health involves posting the number of healthy bacteria in your gut, and probiotics are said to do just that. Probiotics consist of live beneficial bacteria that are found in some food supplements. Some studies have revealed that probiotics can boost the number of healthy microorganisms in the gut, thereby improving intestinal functions in the body. 

Probiotics can be found in approved drug stores, health shops, and online platforms. Foods like plain yogurt, sauerkraut, kefir, kimchi, tempeh, and other fermented foods are said to be probiotic-rich. You could try such probiotic foods to reset your gut health. They’re also said to be useful in reducing the risk of gut inflammation and other intestinal problems, like indigestion and heartburn


3. Take Prebiotic Fiber

Not to be confused with probiotics, yet equally important, are prebiotics. These are non-digestible carbohydrates and fibers which feed the beneficial bacteria in your gut. Eating prebiotic foods may be a great way to help restore your gut health. It’s believed that when you eat prebiotics, you encourage the healthy bacteria to multiply, thereby creating an ideal environment for a well-balanced microbiome. 

Food rich in prebiotics include:

  • Asparagus
  • Whole grains
  • Chicory
  • Jerusalem artichoke
  • Garlic
  • Bananas
  • Onions

If you thought eating whole grains was lame, this should be a good reason to change your mind. 


4. Avoid Eating Sugar 

Sugar may taste nice, but it can be hazardous to your gut health. Some experts have suggested that too much sugar can result in an imbalance of gut bacteria. Researchers have also concluded that artificial sweeteners may also cause an increase in bacteria linked with conditions like heart disease and diabetes. To reset your gut health, you may need to stay away from sugar for a bit.


5. Stop Stressing 

Have you ever wondered why you either get a bout of diarrhea or the urge to pee when you’re stressed? Stress has always been said to have a negative impact on health, including the gut. When you’re stressed, you could disrupt the healthy bacteria in your gut. 

Some studies have revealed that stress increases gut motility and fluid secretion. A few people also said that their usual bowel moments are delayed when they are stressed. 

If you want to restore your gut health, therefore, you have to stop stressing. How? You may wonder. Try the following suggested stress reduction techniques:

  • Get enough sleep
  • Exercise regularly
  • Eat healthy food
  • Drink enough water 
  • Do the things you love
  • Talk to somebody 


6. Don’t Misuse Antibiotics 

Antibiotics are useful prescription drugs for dealing with bacterial infections. It may be necessary to take them sometimes when your doctor prescribes their use. Outside of this, it may not be a great idea to take antibiotics when you don’t have to. Apart from it being a recipe for antibiotic resistance by bacteria, overuse is also said to possibly affect even the healthy bacteria in your gut.  

However, if you feel you need to reset your gut health, stay clear of antibiotics unless you absolutely have to take them. It’s always wise, after all, to discuss the use of antibiotics with your doctor. 


7. Exercise 

Physical exercise is said to contribute to your overall health. It’s also believed to help with improved blood circulation and good weight maintenance. These, in turn, could contribute towards a balanced microbiome. 

To reset your gut health, therefore, you may need to start exercising. Experts suggest at least 150 hours of physical exercise per week. They also say muscle-strengthening activities at least twice a week may be beneficial to your overall health. Just remember to do it all in moderation. 


8. Sleep Well

Experts suggest at least seven hours of sleep for adults per day. They say, when you sleep, you allow your body to replenish and rejuvenate itself. This includes gut activities and flora. As highlighted earlier, lack of adequate sleep is associated with stress, which could negatively impact your gut health. 

If, therefore, you are detoxing and rejuvenating your gut health, you could consider getting enough regular sleep. 


9. Quit Smoking 

Smoking is said to be hazardous to your health. They say when you smoke, you risk getting stomach ulcers and polyps. Ulcers are believed to cause internal stomach bleeding, which can reduce the health of your gut. 

If you quit smoking, however, you’ll stand a good chance of improving your gut flora. This, coupled with other healthy habits, could help reset your gut health.



Your gut is believed to be home to trillions of bacteria which can be good or bad. Good microorganisms are said to help with breaking down the food you eat. The bad bacteria, on the other hand, can have negative effects on your body. If you have too many bad bacteria in your gut, your health will be compromised. 

It’s advisable to boost your gut health now and again to keep your overall health on point. Some tips on doing so include taking probiotics and prebiotics, exercising, getting adequate sleep, opting for more vegetables on your diet, quitting smoking, and avoiding stress, antibiotics, as well as sugars.

Remember, you are what you eat. So, let your food be your medicine, and your medicine your food. 


Best Ways to Look After Yourself in 2021: A Brief Guide

After a tough year of uncertainty, you should look into ways to look after yourself and return to some form of normality. Here’s some tips to get you started in 2021.


Socialising Where Possible

You’d be surprised at how much your day could be improved simply by having a conversation with someone. Socialising is good for you, because it helps stimulate your mind, reduce stress and combat feelings of loneliness, as well as help to boost your self-esteem, assuming the conversation is a positive one.


Protecting Your Mental Health

Something that a lot more people are struggling with in recent years, is managing and protecting their mental health. Some people don’t like to talk about it, just because it isn’t a physical ailment, but it’s arguably even more important, or at least just as important, than any other physical element of your body.

There are multiple ways in which you can look after your mental health, such as keeping yourself busy with friendly tasks such as nature walks or doing a hobby, or even trying something new. It’s important that you reach out for help when you feel like you need it, as you should never go through this alone.


Gym And Exercising

Physically speaking, you can vastly improve your wellbeing by working out either at home, outside or at the gym. The good news is that even physically working out could help boost your mental health, as it releases natural endorphins into your system, which help boost your motivation and productivity.

Whilst the gyms are a great place to consider working out, you may be hesitant to sign up until the end of COVID-19 is here. In that case, consider bringing the gym to your home, either in terms of like-for-like equipment of just the workouts you’ve learned.

There are plenty of options when it comes to equipment at home, from treadmills and weight machines, to fold away indoor bikes and free weights. All you really need, is enough space around you for when you stretch out your arms without hitting anything. This way, you will be able to complete a variety of workout routines without impeding yourself or anyone else.


Signing Up To Private Healthcare

One of the best ways in which you can look after yourself, is by getting the best advice and care that you possibly can. This could be done by signing up to private healthcare. There are many advantages to having private healthcare, mostly it helps you get seen quicker.

Often times, when you have an issue that needs seeing, you will have to wait a few weeks just to get seen. With private healthcare, you will be able to get almost instant access to a team of doctors and nurses who are on standby to assist.

If you have to spend any time at a doctors or hospital for longer than a day, then you will be happy to hear that these private facilities have plenty of luxuries available, such as Wi-Fi and private TVs for your room. Gone are the days of having to share a big room with multiple people, you will have access to private en suite rooms, giving you access freely to the toilet.

Of course, the food in these facilities is also top, with a wide range of freshly prepared healthy meals on a balanced menu. When it comes to visitors, people will be allowed to visit at any time, as long as you don’t need to be isolated for medical reasons.

You will most likely be assigned your own personal consultant who you will see over and over, ensuring that they can work with you over time to deal with a problem, so you don’t have to reexplain yourself over and over again. It also means you have more freedom in picking appointments to suit your schedule, rather than just be appointed anything that was available at the time.

With all those benefits with the facilities, the next thing you need to know is how to acquire yourself some private health insurance. Fortunately, there are a range of different providers out there that will have different policies for you depending on what you need. You can get a quote for your health insurance policy with Switch Health, who help you with comparing multiple providers to find you the best scheme available, helping to save you money.


Food And Nutrition In General

One of the most important things you need to do when it comes to looking after yourself, is by looking at what you’re eating. Whilst snacks such as chocolate and crisps are perfectly acceptable in moderation, it’s important to understand that too much snacking can actually disrupt your insides, leading to issues such as weight gain, insomnia, fatigue and longer lasting issues such as chronic pain or IBS.

These unhealthy snacks often times look small, but are packed with many damaging chemicals, as well as being small enough that you would eat multiple. Often times, a few bars of chocolate could potentially be higher in fats and calories than an actual meal.

That’s why you should stick to three meals a day where possible, to allow your body to get used to the times that it needs to eat. If you’re constantly snacking throughout the day, then that’s what your body will get used to. It’s all about moderation, so you don’t get carried away and get hungry throughout the day.

What your meals are filled with is also important to consider. Nutrition is crucial to a human’s wellbeing, so you should try to create a plan to stick to, so you know what you’re eating.


Ditching Fizzy Drinks For Water

On the topic of nutrition and food, you should also be thinking about what liquid you’re putting into your body. Whilst fizzy drinks can be a tasty snack, you should limit the amount you consume. That’s because they have sugary contents that are bad for your teeth, and chemicals that are bad for your body, that often leave you fatigued.

It’s also possible that you accidentally get addicted to these substances, which makes it even harder to quit the habit. What some people do, is switch to fizzy water at first, as this can fulfil their craving for pop, whilst limiting some of the chemicals. After some time has passed, you will be able to switch from that, to still water.

Water has a lot of benefits, from helping to carry crucial nutrients and oxygen to your body cells, to helping flush out bacteria from your bladder. It will also help your digestive system, with pumping the bad stuff out, and bringing in better chemicals. Your heart will also benefit, with your blood pressure improving, and helping to stabilise your heartbeat.


Online Services

Lastly, you shouldn’t underestimate the amount of support you can find online in terms of your health and wellbeing. That’s not to say you should Google everything that’s wrong with you and assume you the worst, as doom scrolling is always a bad idea. Instead, seek out expert advice from professionals about any issues you have, as they will be better suited to assist.

Yoga Poses

The Surprising Benefits of a Yoga Routine

As we begin to readjust to new routines following further easing of COVID restrictions, it is more important now than ever to take some time out of your busy schedule to focus on you. 

A daily yoga practice can bring together your mind and body, incorporating breathing exercises, meditation and poses designed to encourage relaxation and reduce stress. 

Here, Marica Carleschi, european consumer marketing manager at INNOVO, and part-time yoga instructor, discusses the many benefits of yoga including how it can give you control over bladder leaks, improve your sex life and strenghten your core muscles. 


Reduce Stress

Yoga is known for its ability to relieve stress and encourage relaxation by combining many popular stress-reducing techniques, including exercise, breath control, the ability to clear the mind, and relax the body.

When we’re stressed we hold a lot of tension in the body, which makes us feel tight and can cause pain in certain areas. By stretching the body we release tension from problem areas, including the hips, lower back and shoulders. 


Relieve Anxiety 

Many people approach yoga for different reasons, but anxiety can often be a leading factor. Yoga gives us the tools to recognise the thoughts, feelings and actions that can cause heightened anxiety and enact effective self-soothing methods. 

Yoga helps us to learn how to regulate our stress response and build resilience to stress. The breath work we learn on the mat can be applied to any aspect of our lives, therefore in times of stress or heightened anxiety, taking deep meditative breaths can help us control our emotions and feel a sense of calm. 


Prevent Bladder Leaks 

A strong pelvic floor is essential for preventing bladder leaks. Situated in the pelvis, the pelvic floor is a key set of deep muscles that holds all of the pelvic organs (uterus, vagina, bowel & bladder) in place and supports the bladder to provide control when you urinate. Like any muscle group, these muscles need to be toned and strengthened in order for them to perform efficiently. 

Yoga is hugely beneficial for your pelvic floor muscles as a lot of exercises focus on strengthening and engaging your core. Different poses encourage you to lift and squeeze, strengthening those key muscles.  


Improve Your Orgasms 

Not only does a strong pelvic floor prevent bladder leaks, but it is possible that strong pelvic floor muscles could increase sensitivity during sex, giving you stronger orgasms. Yoga’s relaxing effects can also provide some sexual benefits as it teaches you to focus your attention on sensations and what feelings give you pleasure. 


Improve Quality of Life 

A regular exercise routine has an array of benefits including a boost in self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression and health problems. 

Yoga is the perfect exercise to help you unwind, boost your endorphins and put you first. 


Essential Yoga Poses to Kickstart Your Practice 

Not sure where to start with your practice? Try out these poses, perfect for beginners or full time yogis which will help you strengthen your core and target your pelvic floor. 


Mountain Pose (Tadasana) 

Mountain pose

To do this exercise: 

  • Stand with your feet hip distance apart and your hands resting at your sides
  • Place a yoga block (or a thick book or pillow) between your thighs. 
  • Engage your inner thighs and try to lift the block upwards.

Chair Pose (Utkatasana)

Chair pose

To do this exercise:

  • Stand with your feet hip distance apart and your hands resting at your sides
  • Stretch your arms upwards, lengthen the tips of your fingers towards the ceiling. 
  • Bend your knees, keeping your back as straight as possible, and push your hips back into a squat, as though you’re sitting down into a chair. 
  • Keep your heels connected to the floor, without your hips dipping any lower than your knees. 
  • Hold the posture for a couple of breaths. 
  • Try to lift your pelvic floor upwards, as though you were trying to hold in a wee. 
  • Straighten up again slowly. 
  • Repeat.

Warrior II (Virabhadrasana II)

Warrior II

To do this exercise: 

  • Stand with your feet hip distance apart and your hands resting at your sides
  • Step your right foot forwards (with your front & back foot about 1 metre apart). 
  • Lift your arms straight out to the sides so they are parallel to the floor. 
  • Keep your right foot straight, but turn your left foot out slightly so that your toes are pointing away from your body. 
  • Bend the right knee over the right ankle, keeping your left leg straight. 
  • Tighten your tummy as though you are pressing your belly button to your spine, and pull up the pelvic floor 
  • Hold for about 30 seconds, then straighten the right leg. 
  • Repeat.
  • Try on the other side.

Happy Baby (Ananda Balasana)

To do this exercise: 

  • Place a yoga mat or thick towel down flat on the floor. 
  • Lie on the mat on your back, and draw your knees in towards your chest. 
  • Hold on to your knees, inhale deeply & exhale. 
  • Grab the outside edges of your feet, or wrap your index and middle around your big toes, and pull your knees (bent) out to the side.
  • Try to pull the knees as closely to the floor as you can without causing any discomfort. 
  • Pull your feet back with your hands.
  • Tighten your tummy 
  • Rock from side to side to give your back a lovely massage. 
  • Hold 
  • Release your legs straight to the floor gently, with your arms at your side to relax.

Locust pose (Salabhasana)

Locust Pose

This posture works both the glutes, buttocks & the pelvic floor – 3 for the price of 1!

To do this: 

  • Lie flat on your tummy on your mat, with your legs together and your arms at your sides. 
  • Rest your nose & forehead gently on your mat. 
  • Inhale and lift your head, chest, arms, knees and feet off the floor. 
  • Squeeze your tummy muscles, glutes & buttocks to help lift everything up off the floor. 
  • Keep your legs straight out, hold for about 30 seconds, and then gently release back down. 
  • Repeat.

Boat pose (Navasana)

To do this: 

  • Start sitting on the floor with both knees as close as possible to the chest, hands behind the knees. 
  • Point the toes, feel the ground with both sitting bones, take a deep breath in and push the chest towards the knees, keep the shoulders away from the ears. 
  • Exhale and lift both feet up until parallel to the ground. 
  • Keep pushing the chest towards the knees. 
  • Stay for 5 breaths. 
  • Options: You can keep your hands behind the knees for support or extend both arms forward. You can keep the knees bent or straighten both legs.
  • Watch out: do not curve the spine and fold in, keep pushing the chest forward trying to reduce the gap between the chest and the thighs.

Yoga squat (Malasana)

To do this:

  • Start in your forward fold with both hands down, shoulder distance apart and feet hip distance apart. 
  • Turn the toes to face out 45 degrees angle. 
  • Bend the knees and lower your hips toward the floor. 
  • Lift the chest. 
  • Lift both hands and press the palms together in front of your chest. 
  • Push the elbows into your inner thighs and lift the chest a bit more. 
  • Remember to keep your spine long, keep your shoulders away from the ears, shoulder blades towards each other, and the neck is long.

Bridge (Setu Bandha Sarvangasana)

Bridge pose

To do this: 

  • Start lying down on your back, arms alongside the body with palms facing down. 
  • Bend the knees and place the heels as close as possible to your sitting bones, feet hip distance apart. 
  • If you have a block, place it between your knees. 
  • Turn the toes slightly in. 
  • Take a deep inhale and on the exhale tuck the tailbone under, engage the glutes and lift your hips and chest up. 
  • Squeeze the block between the knees. 
  • Think about elongating your spine and start actively pressing the palms and the forearms down on the mat to find more lift. 
  • Look up at the ceiling. 
  • Five breaths.


The breath is king!

To breathe efficiently the pelvic floor must be involved, and to exercise your pelvic floor efficiently, the breath must be involved. Your pelvic floor moves in a dance with your diaphragm when you breathe. When we breathe in, the diaphragm moves down, and so does the pelvic floor; when we breathe out, they both move up. Start observing this connection and then start bringing the focus to your pelvic floor. Inhale and keep your pelvic floor relaxed, exhale and engage your pelvic floor by lifting it – How? Imagine you are holding a wee. With a bit of practice, you can begin to accentuate each end of the breath cycle, relaxing and engaging, relaxing and engaging,

Interested in some more pelvic floor exercises? Check out Innovo’s invisible workouts; a series of podcasts which can help you strengthen your pelvic floor no matter where you are. 


How Addiction Has Affected The Banking Industry

While addiction rarely has a single cause, stressful sectors certainly lean toward a heightened level of addiction. The banking and financial sector are notorious for being a high stress job and more than that, possessing a very sociable culture where alcohol and drugs are prevalent.

Back in the 70’s, cocaine and marijuana were hugely popular within the industry, whether that was day to day or when ‘entertaining clients’. In the 80’s and 90’s, the trend leant more toward Ecstasy and Ritalin. Fast forward to today and alcohol is front and centre. The question for many however, is quite simply, what causes such high levels of addiction and where are stress management policies and procedures?


The Causes Of Addiction In The Banking Industry

Addiction is usually caused through a culmination of things from physical and mental health to family history and of course, life experience. Evidence suggests that addiction is related to trauma and stress as well as the desire to solve a problem. Numerous addictions, such as alcohol and drug addiction within the banking industry are linked back to the high levels of stress however it’s worth noting, as we’ve previously mentioned that the banking industry has for many years had a culture that almost encourages the use of alcohol when ‘socialising’ with clients. 

Addiction itself develops when that particular person needs to use more and more of something in order to get the same good feelings and with so much ‘client entertaining’, it’s no surprise that alcohol intake rises over a period of time. Introduce recreational drugs into this setting and it’s clear to see how addiction has become a very real problem.

While it would be unfair to suggest that the banking industry as a whole has a far higher rate of addiction, it’s not unfair to suggest that the industry itself provides an environment in which it could become easy to fall into this position, especially those at a very high level where roles are high stress due to being performance and results driven.


What Effect Has This Had In Banking?

Due to the focus of higher roles being on results and performance, it’s not uncommon for those with substance abuse problems to be high functioning addicts. This however doesn’t eliminate the effect addiction has on this industry. In fact, there are numerous signs and symptoms that you may notice immediately around you…

  • Frequent absences from their desk or scheduled meetings
  • Memory problems
  • Attention problems
  • Tendency to blame others
  • Self care and hygiene issues
  • Changes in personality


Contact The Experts Today

While addiction may be prevalent within the banking industry, it doesn’t need to be an accepted part of the culture. In fact, many within the industry are now taking positive steps towards eliminating this culture by introducing policies that help those suffering with addiction, offering the support and guidance they need while also introducing the necessary training for both management and employees. Infinity Addiction Solutions are one such company that offers workplace training as well as substance abuse rehabilitation services throughout Essex and London. For more information on their services, contact them today on 0800 334 5541.


‘Healthy’ Foods That Are Not So Healthy

According to Dr Michael Mosley in a world full of food manufacturers, with clever marketing and a lack of science behind their claims, it can often become confusing to know exactly which foods are healthy when you’re navigating the supermarket. With huge signs at the end of each aisle, telling you exactly why the latest products will turn your health around, it’s easy to fall into their well set traps and spend a fortune on “healthy” foods that are not so healthy. 

In this piece he provides a run through of those ‘healthy’ foods that may actually cause more harm than good, so you know what to avoid next time you’re navigating the supermarket. 


Vegetable crisps/chips:  Yes, there may be real vegetables on their ingredients list however, those thin slices of veggies – that are far too small to provide any real nutritional value – are fried in sunflower oil to get the crunch you’re so familiar with. Not to mention, their sodium content, mixed with their carbohydrates and fat content, makes them so addictive that you’ll struggle to stop yourself going back for more. 

Vegetable crisps, in reality, are no healthier than a standard packet of potato crisps. If you are looking to satisfy your craving for crunch, there are ways to do so without jeopardising a healthy lifestyle. Here are a few ideas: 

  • Raw vegetables such as carrots, celery, peppers/capsicum dipped into homemade guacamole or hummus. 
  • Nuts and seeds sprinkled over Greek yogurt with berries for a healthy breakfast.
  • Sauerkraut and kimchifermented foods bring huge benefits to your gut health and these specific ones are deliciously crunchy and crisp. Add to a salad or alongside your eggs in the morning.
  • Parmesan crisps – take a teaspoon of grated parmesan cheese and drop onto parchment paper in circles. Pop them into a preheated oven for 3-5 minutes, at 200℃, until golden, take them out and let them cool. They go perfectly alongside Bolognese or atop a Caesar Salad – just be sure to count the calories on fasting days (you can read about intermittent fasting on
  • Prosciutto crisps – preheat the oven to 180℃, line prosciutto on a baking tray and bake for 10-15 minutes until crunchy. Make sure to let them cool and then enjoy alongside salad. 


Low fat products:  Over the past few years, there has been an abundance of new evidence that recognises the health benefits of full fat products and from our understanding, the marketing strategy of low fat products is becoming exposed. A few reasons we should be avoiding ‘low fat’:

  • Low fat products are stripped of their nutrients and often laden with additives and sugar. This is to compensate for the flavour that gets removed in the process of making them fat free.
  • Products high in sugar and low in fat will spike your glucose levels and leave you craving more as there is nothing to prolong the energy release. 
  • Eating healthy fats, rich in mono and poly-unsaturates will not only satisfy your taste buds but curb your appetite too as they slow the rate in which the stomach empties, delaying its cue to signal for more food.


A study, carried out by researchers at Stockholm’s Karolinska Institute, tracked the diets of 20,000 women over a period of 20 years. The study found links between the consumption of full fat dairy products (milk and cheese) and weight loss. Over a ten-year period, the women who regularly consumed full fat milk saw a lower BMI.

This was backed by another study that followed 1,600 healthy middle-aged men over an 11-year period. The ones that ate butter and drank full-fat milk were half as likely to become obese to those eating low-fat spreads and skimmed milk. It is likely that the reason behind this is that full fat products keep you energised and full throughout the day, meaning the desire for sugary top ups is curbed. 


Margarine:  While once placed on a pedestal for being a ‘healthy version’ of butter, with the potential to improve heart health, scientific evidence is now saying the opposite. In fact, there was never much scientific research behind these claims to begin with. Yes, margarine has less saturated fat than butter however, saturated fat is not necessarily a bad thing.  

In the past, it was believed to raise cholesterol and increase risk of heart disease. However, scientists from Oxford, Cambridge and Harvard have found that this view had been overstated and new studies have found no direct link between saturated fats and heart health. 

Margarine itself is processed and made from vegetable oil. As vegetable oil is liquid at room temperature, a process called hydrogenation takes place, which resultantly creates trans-fat. Trans fats should be avoided where possible as there is a plethora of scientific evidence linking increased intake of trans fat with inflammation, heart disease, stroke and poor cholesterol. 

Alternatively, butter is made from churning cream, a natural whole food. As a concentrated dairy product, we’re not advising you to lather butter onto every meal; however, a small amount every now and then will cause far less harm than processed margarine and spreads.


Flavoured Porridge:  Make it yourself from rolled oats and water, or whole milk, and you’ve got yourself a winning breakfast. However, if you’re finding yourself with the “just add water” sachets, you may as well be having three spoonfuls of sugar instead as some brands have an astonishing 16g of sugar per serving.


Breakfast cereals:  It can often be overwhelming with the amount of options when it comes to the cereal aisle in the supermarket. As a result, most opt for the boxes that look the healthiest however, even cereal boxes with a 4-star health rating in Australia, or mostly green boxes if you’re in the UK, can contain up to 23% sugar. Be cautious as even the ones with high fibre ingredients, like bran and oats, are still laden with sugar.

Granola falls into the same category; quite often considered to be a healthy option, shop bought granola is incredibly high in sugars, carbohydrates and calories. Not only this, the recommended serving size is considerably smaller than you may think with most brands recommending 40g, which is the equivalent of around 3 tablespoons. 

If you enjoy granola or cereal for breakfast, always check the ingredients and avoid any with dried fruits and chocolate chips. Or, better yet, make your own and top with Greek yogurt and fresh berries. 

There are recipes for heathy breakfasts including Muesli and Chocolate Protein Porridge, which have both been huge hits with members of The Fast 800 Online Programme


Vegan and gluten free processed foods: Just because the label says gluten free or vegan doesn’t mean they’re instantly healthy. On Dr Michael Mosley’s recent Channel 4 show, 21 Day Body Turnaround with Michael Mosley, he met a “junk food vegan” who was putting her life at risk by consuming unhealthy vegan foods, high in trans-fat, sugar and simple carbohydrates. 

By swapping out processed, ready to eat meals for fresh, healthy whole foods with protein through sources like tempeh and chickpeas, Michael’s vegan volunteer was able to improve her Vo2 max score – a measurement of a person’s individual aerobic capacity – by 10 per cent, in just 21 days. 


Commercial salad dressing: You may think that the salads you’re eating each day are helping you achieve better health, however, they may be the reason you’re struggling to make progress. Not only do commercial dressings have a significant amount of calories per serving (and not many of us actually stick to the recommended serving of one tablespoon), they’re also packed with additives, to extend their shelf life, thickeners, hidden sugars and other nasties that simply don’t belong in your cupboard!  Instead of highly processed dressings, try a drizzle of olive oil, a squeeze of lemon or a glug of good quality balsamic vinegar (just definitely not the glaze!).


How to avoid “healthy” foods that are not so healthy

The best possible way to avoid these big brand claims and long standing rumours around ‘healthy’ foods is to cook fresh, whole foods each day that align to a Mediterranean-style diet. Or, if you are looking for convenience foods, find ones that are made up of only healthy and satiating ingredients, like The Fast 800 shakes.  If you do go for pre-packaged foods, always read the ingredients carefully and if you wouldn’t find the ingredients in your cupboard, or you’re not entirely sure what they are, it’s best to leave the item firmly on the shelf!

Medical Injury

7 Tips for Seeking Medical Treatment After a Workplace Injury

Injury can happen anytime at work, and you have the right to seek medical treatment once it happens. It’s essential to be aware of the necessary steps on how to get the care you need. Asking for compensation isn’t as simple as walking up to your employer because they must cover your injury from the start. To get the maximum benefits, follow these tips:  


1. Reach Out To The Company HR

When you get injured, it’s essential to let the human resource department know about your injury and ask about the workers’ compensation insurance. They must also be notified about your condition for transparency and accountability. You must obtain the information before you head to your healthcare providers’ office because you’ll be giving the name to them.  


2. Know When You Should Seek Treatment

The right time to seek medical attention is always what you think of when you only have a minor injury. You could never know if it’ll have a lasting effect on your body, which is why you should seek a medical opinion. Head over to your medical care provider when symptoms are related to your responsibilities in the workplace.  

Seeking medical treatment from Injured Call Today and others will help you recover. You can also find various experienced specialists who have treated people who were injured at work in the past. If you decide to do it later, an underlying injury may progress without you knowing.  

Another reason is it’ll likely prevent your employer from claiming you didn’t get injured at work. It’s essential to have your injury looked at by a doctor so you’ll be aware of how bad it is.


3. Fill Out An Injury Report

The Occupational Safety and Health Administration (OSHA) regulates employers to allow the injured employee to file an injury report. It’s the right of the employee to file a report when you want compensation for your workplace injuries. Even if your employer insists it’s not necessary, they’re obligated to keep employee histories on file. Just ensure you get a copy of the report as well.

There might be cases when the employer will deny your report or claim, so you must also follow the proper reporting procedure on injuries related to your workplace. Filing a claim is similar to filing an insurance claim. Ensure your employer offers you a form to fill out because they won’t be obligated to acknowledge your claim unless you can complete the form.  


4. Be Honest With Your Doctor

Seeking medical attention means you need to be completely honest with what you feel. Suppose you have an underlying condition, exaggerating or downplaying your injury won’t get you the treatment you need. If the insurance company finds out, it’ll jeopardize your claim, and you won’t get the right amount of compensation.

Making guesses about your condition is also a wrong move because you need accurate details to inform the insurance company. Hence, be honest with the symptoms as well as the aftereffects you’re feeling so you can be treated properly.


5. Choose A Reputable Physician 

In some cases, your employer will recommend a doctor for you to see after an injury. You have the choice to seek the preferred healthcare professional, but know you also have the right to choose the physician you want.  

If you’re a federal employee, the Federal Employee’s Compensation Act (FECA) partially allows you to select your doctor. If you want to seek out a chiropractor, understand that FECA restricts seeing the specialist. State law applies to you if you’re not a federal employee.

You can also choose your preferred company as you seek medical attention. Your utmost right to refuse a company representative or even the company nurse to come along with you during your visit to the doctor is your right. The employer may want to protect their side, but they can’t retaliate against you for refusing their help.


6. Look For The Best Place To Have Treatment

If your injury requires immediate attention, head straight to the emergency room. Any injury you acquire from work must adhere to the state rules when you opt for treatment. Remember that the state still has a say as to whom you should see for your work-related injury. Some may even require you to follow your employer or insurer’s decision on who to see.  

In other cases, complex state rules may need you to seek medical help from the specific doctor you named before the accident. That means you need to have health insurance to name your preferred physician. In other states, you can only see the employer’s preferred doctor if the insurance company has that arrangement with your employer for the visit.  


7. Find Out The Truth

Suppose your employer is trying to stop you from going to the doctor or can’t even refer you to a preferred physician, chances are they don’t carry workers’ compensation insurance. Employers are required by the law to have this insurance, but there are reasons why your employer doesn’t carry it. Nevertheless, you need to find out if your employer can compensate you or not.  

Depending on the state you’re in, penalties can vary, and your employer could pay a hefty fine. Some states might not only demand an organization to pay an expensive penalty for not having this insurance type, but the company can also go to prison.

You can seek an experienced injury lawyer to help you get medical treatment and workers’ compensation if your employer doesn’t have the insurance. It’s the same when you’re loved one is the person who suffers from the injury.



As a taxpayer with a stable job, you have the right to seek medical treatment if you got injured at work. It can be a sudden slip or fall from an accident or a pain on your wrist that has been progressing when you’re overworked. It’d help you to be familiar with your state laws regarding workers’ compensation if you get into a work-related accident. Consider the ideas mentioned here as you seek your options after a workplace injury. 

Prostate Cancer

3 Symptoms to Not Ignore in Regards to Prostate Cancer

Whenever you feel unwell or experience strange symptoms it is wise to seek medical advice. Many of us feel as though we are being a burden or that things will get better on their own, but that isn’t always the case. In order to look after ourselves in the best possible way, it is always advisable to get any unusual or uncomfortable symptoms checked out by a doctor as soon as possible.

It is worth noting that prostate cancer is a disease where the symptoms don’t always show up most prominently – so if you do experience any discomfort or anything that doesn’t feel right then speak to your doctor. You are never a burden and places like the ALTA Clinic Germany can help with things like prostate cancer treatment, but only once you have been diagnosed and as such, going to your doctor is the first step you need to take to get on the road to recovery.


A Change in The Way You Wee

One of the things you may notice if you’re experiencing prostate issues is a change in the way that you wee. Of course, a change in the way you go to the toilet doesn’t mean that you do have prostate cancer but it is certainly an indication that you should seek advice from your doctor. It could be you need to wee more often or that it hurts to urinate.


Getting Up More During The Night

If you find you are waking up more during the night and often feel the need to go to the toilet during this time, then it is time to speak to a doctor. If this happens as a one-off then there isn’t any real cause for alarm however if it is something that starts to happen more frequently then it is time to seek advice and get checked out.


You Can’t Empty Your Bladder

If you feel like you need to go to the toilet but it is almost as though your bladder is never empty this could indicate an issue with your prostate too. This could be that you struggle to go to the toilet enough to feel as though your bladder is empty, or that once you have gone to the toilet it feels as though you need to go again really soon after.

Although a change in the way you urinate might seem like nothing more than a little inconvenient, it is most definitely something that you should pay attention to. There are different issues that can affect our toilet habits –for example, dark colour urine might mean that we are dehydrated and needing to wee more often could be an indication of diabetes.

It is worth noting that a change in your toilet habits doesn’t mean that there is definitely an issue and it certainly doesn’t mean that there is an issue with your prostate or that you have prostate cancer but it should be taken as a sign to see a doctor and get the once over by a medical professional.

Oral hygiene

An Ultimate Guide to Oral Health and How to Improve It

When we think about living a healthy lifestyle and looking after ourselves, we can often overlook the importance of oral health.

You may be surprised to know that the health of your mouth, teeth and gums can have an impact on your whole body. Bacterial infections and dental abscess can spread into disease and effect other areas of your body, so it is vital that you know how to take care of your oral hygiene and find the right dentist for you.

Here is your ultimate guide on oral hygiene and what you can do to improve it.


The Importance of Oral Health

If you fail to practice good oral hygiene each day, then you are increasing your risk of developing serious diseases and conditions. When you put it into perspective a healthy mouth can be a great asset to have. Your teeth play vital importance in helping you chew and digest food. They also help you speak clearly and give you the ability to smile, Dr Soha Sharif Says. Have you ever heard the saying “a smile is the best outfit you can wear”? I’m sure you can agree that there is some truth in that and without a lovely healthy set of pearly whites you may not have the confidence to show your smile off.

Maintaining good oral hygiene can help you prevent the risk of tooth loss from diseases like gum disease and dental decay. It can also help you prevent bad breath, otherwise known as halitosis. If you suffer from halitosis, then this can often be treated so don’t feel too disheartened. Better health have released an informative article that can educate you on what halitosis is and how to treat it.


Conditions Linked to Oral Health

Two of the most apparent conditions related to oral health are tooth decay and gum disease. Both can have damaging impacts on your health, and both can result in severe bacterial infections. Tooth decay occurs when plaque on your tooth turns sugar into acid. This can permanently damage the hard surface of your teeth and develop tiny holes and openings. Tooth decay can further lead to gum disease.

If you have gum disease, your gums will be red and swollen. They may bleed and cause you also to have bad breath. Brushing your teeth regularly is vital in helping to prevent it. This article from the Deparment Of Health highlights some of the ways you can help prevent gum disease.

Your oral health can also link to other various diseases and conditions that may come as a surprise to you.

Diabetes: This condition has been linked to oral health through high blood sugar. Diabetes can reduce blood supply to areas like your gums and bones, which hold your teeth together, which can link to infections and issues like cavities.

Pneumonia: Poor oral health and hygiene has been known to cause pneumonia. If bacteria grow in your oral cavity, this can spread into the lungs and cause respiratory diseases like pneumonia.

Endocarditis: Neglecting your oral health can also have a damaging effect on your heart. Bacteria that grow in your oral cavity can go into your bloodstream. Endocarditis is when the lining of the heart muscle and valves become inflamed.


Maintaining Good Oral Hygiene

Regular trips to the dentist are vital when it comes to maintaining your oral health and hygiene. Picking the right one can often feel daunting, but it is advised that you conduct your research to see which dentist will be right for you. Reading reviews online is always an excellent place to start and speaking to other people in your area as they may have a recommendation. You don’t have to feel tied to your local area to find a dentist as there may be a better one for you further afield.

For instance, if you’ve ever considered travelling abroad to look for a dentist, Brisbane has some incredible emergency dentists in Carindale who can help you on the journey to better oral care. It is always advised that you consult with an expert. Doing your research is excellent. However, a dentist will give you solid advice and trusted expertise to ensure that you are doing everything you can to avoid your risk of health issues like tooth decay and gum disease.


How To Protect Your Oral Health

Visiting the dentist is just a tiny snippet of actions you should take to help protect your oral health. It comes down to you taking the proper steps to ensure that you have adequate hygiene to keep your teeth and gums happy. Brushing your teeth twice a day is crucial, and it is recommended that you use fluoride toothpaste. This helpful article from Colgate helps explain why fluoride in toothpaste is important.  

Flossing can be a great way to prevent plaque build-up, whilst mouthwash can help remove any leftover food particles. The three products listed above can be easily found in your local store, and you don’t have to break the budget to find tooth cleaning supplies that will do the job.

It can be a force of habit to keep the same toothbrush for months on end, but you should actively try to replace your toothbrush every couple of months. Particularly if you notice that the bristles on the brush have been worn, as this can affect the quality of your brush and not clean your teeth and gums as thoroughly as needs are.


How Sugar Can Affect Your Teeth

Excess sugar in your diet can lead to issues such as tooth decay. Plaque that builds up on your teeth can use sugar and turn it into acid, as briefly mentioned. This acid attacks the enamel on your teeth. If you are a fan of carbonated drinks, then now might be the time to ditch the habit and swap it out for something less acidic. Limiting the number of sugary foods you eat, like sweets, can also help contribute to good oral health and hygiene.

When shopping for food, you should avoid any food or drinks items with added sugar. These tips from The House Of Wellness will help you identify the foods you should avoid contributing to a healthier smile.

So, there we have it—your quick guide to oral health and hygiene. Ultimately your oral health starts with you, and you need to ensure you are actively taking the proper steps to help maintain a healthy smile and happy teeth. Ensuring that you are brushing your teeth twice a day is an excellent place to start, and once you set yourself up on a good routine, it will begin to become more natural for you.

Also, if your child is afraid of the dentist, try a pediatric dentist. Also try your best to educate yourself about the fear and dental anxiety. Seeking expert advice can help set you off in the right direction concerning your oral health and hygiene, and as scary as you may think they are, they are there to help you. Work towards a smile that you are happy to show off and one that will have you feeling your best pleased and healthy self.  


How Do Runners Keep Cool in the Summer?

Running when it’s hot outside is a challenging but rewarding experience. It’s a great way to test your physical and mental limits, and nothing feels greater than a cold shower after a good, sweaty workout. 

With this in mind, a lot of people who are new to running don’t exactly know how to prep themselves for a run when temperatures reach the high 20’s fearing that they will run as hot as an engine. In this article, we’ll go over four ways runners keep themselves cool as the mercury expands.


It all starts with gear

What you wear when you’re running can be a gamechanger for your comfort and performance. And we’re not just talking about wearable tech here!  

A running hat protects your face from being scorched by the sun, while still allowing heat to escape from your head through the breathable, meshed fabric. If you have long hair, a hat with a ponytail hole allows you to keep your hair in order and allows your neck and shoulders to cool.

Running in cotton clothing is a bad idea, especially in the summer. Cotton absorbs moisture and takes a long time to dry. Over time, the friction generated between your skin and the sticky material causes chafing and blisters. You want to look for sweat-wicking fabrics such as polyester or nylon that pull moisture away from your body into the outer layer. This moisture that evaporates helps you cool your body!


Get your clothes wet

Have you seen athletes splash themselves with water during or after a rigorous event when they could be drinking it instead? This allows for evaporative cooling- the scenario similar to what we prescribed to sweat-wicking fabric. Besides cooling your body, just splashing yourself with cold water gives your body a bit of a jolt and increases alertness. Some runners go to the extent of wetting their clothes before a run to take advantage of this cooling effect.


Hydration, hydration, hydration

When you’re feeling hot, fatigue sets in quicker. However, staying hydrated allows for a slower heart rate and helps you lower your core temperature. Cold water has been shown to be more effective in cooling your body down, but either way it’s important you remain properly hydrated.

This will differ for everyone, but as a general rule of thumb, you should be drinking 17-20oz  of water two hours before a run, and 5-10oz at intervals of 15-20 minutes if you are running longer than 45 minutes. Be sure to drink at least 15 oz of water for every lb. lost post-run!

Staying hydrated during a run can be tricky, as no one wants to hold a water bottle. If you are very familiar with your route, you can place water bottles across various checkpoints, or run laps around your neighbourhood. Hydration vests/belts are handy tools to have in your arsenal as they have capacities going up to 400oz.


Choose shadier/grassy areas

When it’s really hot outside, avoid the asphalt. Asphalt absorbs almost all of the sunlight it is exposed to during the day and emits it as heat. This is the same for concrete to an extent. Temperatures in cities are always warmer than in surrounding rural areas because of this, and is referred to as a scenario called the heat island effect.  If you are stranded in the city, your best bet would be to look for parks and/or trails with a lot of greenery. 

If there are large bodies of water such as lakes and rivers nearby, I would highly recommend running along that vicinity Not only as these locations tend to be windier, but you can take the well-deserved, refreshing plunge after your workout!

Physical Therapy

Physical Therapy: Benefits You Didn’t Know

In advance, we know that Physical Therapy is the science and art that, through a set of millenary techniques, with the application of various instruments and especially the hands, prevent, heal, adapt and recover patients with somatic or psychosomatic disorders or anyone who wants to maintain their health at adequate levels.

On the other hand, the physiotherapist is the professional who applies the aforementioned methods and techniques.

Most common techniques of physical therapy

We can cite two main techniques from which many others follow.

Manual therapy: The hands are the main tool of a physical therapist and, among these techniques, we can find:

  • Kinesitherapy
  • Stretching
  • Mesotherapy
  • Posture reeducation
  • Orthopedic Physiotherapy


Techniques with physical elements: A wide variety of tools are used in the treatments, for example:

  • Hydrotherapy
  • Electrotherapy
  • Thermotherapy and cryotherapy


Benefits you didn’t about physiotherapy

However, and to the surprise of many, physiotherapy also has some other lesser-known fields of application:


Neurological physiotherapy

This specialty helps patients with some alterations in the nervous system and cannot carry out daily activities. Spinal and degenerative diseases tend to be very harsh during adulthood and neurological physiotherapy stands out for treating brain damage.

In this type of patient, the functional loss is produced by an alteration in the motor and cognitive systems. Physical therapy improves movement coordination, posture control, and brain plasticity.


Physiotherapy during pregnancy

Without a doubt, physical therapy is essential to help pregnant women. The body of women changes a lot during this period and they could feel pain in the hips and back, adding the weight of a baby in its last month within the mother.

Physical exercises help to decontract, the appropriate back stretches will alleviate or prevent injuries.

To reduce postpartum problems, the physiotherapist will accompany the woman from before she becomes pregnant until after delivery, facilitating muscle dilation.


Pelvic floor physiotherapy

It is closely related to important functions of our body, especially with posture, sexual relations, and fecal and urinary incontinence.

Its objective is to treat alterations in the anatomical area of the perineum. These can derive from menopause or postpartum (in women), and prostate surgery in men.


Physiotherapy for the digestive system

For the digestive system to function properly, the organs that compose it such as the pancreas, intestines, and stomach have to be coordinated to achieve good digestion and provide nutrients to the body.

Digestive physiotherapy treats various problems with manual therapy, abdominal massages, and osteopathic techniques to relieve, for example, constipation, gas, reflux, or colic, in newborn children as in other types of patients.


Physioesthetics or dermatological physiotherapy

It is generally used to treat or restore some skin conditions such as acne, wrinkles, cellulite, stretch marks, and scars, being – sometimes – complementary to the treatments of dermatologists.

Our skin – due to its continuous exposure – has the possibility of suffering wounds, cuts, burns, or a special sensitivity. In these cases, the physiotherapist will recommend the best treatments to take care of the skin and avoid sequelae.


Respiratory physiotherapy

Also known as respiratory therapy or pulmonary physiotherapy, it is responsible for treating conditions of the respiratory system – most of the time – being complementary to other medical treatments.

In children, in general, physical therapy is used to treat respiratory tract infections, infections, colds, or bronchitis. If the child or an older patient suffers from asthma, for example, it can help control breathing, reduce coughing, improve sleep and eating.


To consider…

We must not underestimate an injury, no matter how minimal, since precisely the least thought can become a martyrdom and turn into a chronic injury.

If you’re looking for physical therapy in Warren, be sure to consult with professional physiotherapists at Miracle Physical Therapy and Massage Center Inc. They will help you with any type of injury, trauma, or motor impairment.