Humans crave companionship and camaraderie. That’s whysocial health is one of your pillars of overall health．And friends are great and important. But being a social animal has drawbacks—more than just the social pressure to go to that party you’d rather skip. Peer pressure can create or reinforce unhealthy habits and behaviors.
That’s right. Peer pressure doesn’t stop existing when you get older. The connections it has to health are important throughout your life. It extends from avoiding the wrong crowd as a teen to finding your tribe of healthy friends as an adult.
Studies have found that teens and adolescents crave acceptance from their peers more than adults. These social pressures produce big emotions in teens that can alter decision-making.
The good news is that people generally get better at dealing with or rejecting peer pressure as they age. But the resistance doesn’t change much between 18 and 30. And research is also uncovering interesting connections between adult peer pressure and health.
A study of adult Australian women found strong connections between health and peer pressure. It showed how much of an impact social norms and support can have on diet and exercise. The results suggested that women who are around healthy people were more likely to exhibit healthier behaviors in diet and activity.
These connections between social pressures and health holds true in the smallest group, too—married people. Studies have consistently found partners who make healthy choices together have more success in sticking with them. But being married also correlates withweight gain．
So, maybe the focus for adults shouldn’t be avoiding peer pressure. Instead, you should seek out or create situations where positive peer pressure can work in your favor.
This is probably most important indietandphysical activity—two areas that have wide-ranging impacts on health. So, let’s take a look at two scenarios where peer pressure and health intersect, focusing first on food choices and then on activity levels.
Some of that difficulty could stem from what people are eating around you. It’s much harder to stick to salad when others are indulging in delicious treats. Willpower only goes so far.
But the opposite scenario is also true—when you are around healthy eaters, you feel pressure to do the same. That’s the positive side of peer pressure. And it’s backed up by more than intuition or experience.
Science supports the fact that healthy eating is contagious. One review from the University of Liverpool—which analyzed 15 studies—says these kind of healthy eating behaviors are “transmitted socially.” This was done through the dissemination of eating norms to participants. And the researchers suggest using this positive peer pressure to change behaviors around healthy eating.
Basically, what your peers—friends, family, or coworkers—are choosing impacts what you choose. If you’re around big eaters choosing high-calorie, high-fat foods, your choices may follow suit. But the power of social norms and peer pressure make it less likely you order the fries when everybody gets a salad.
You want to be part of the group and identified as normal. In fact, you don’t even have to see these behaviors from your peers. Simply viewing the social norm in one way—healthy or unhealthy—is likely enough to push you in one direction.
How can you use this to your advantage?
Start by thinking differently and asking questions. You might be bombarded with ads forfast food and unhealthy foods．会使你认为这些食物是什么也没有mal people eat. Change your perspective by focusing on the healthy options people choose around you. Even ask your friends what their daily diet looks like. It’s probably healthier overall than the choices they might make at a party or restaurant.
This shift in perspective might be enough to nudge you toward the healthy option for dinner. That’s something you can build on to cement healthy habits.
But if that isn’t enough, you may have to flip the switch yourself. That means creating the positive peer pressure you’d like to see in your group of friends. When you have the option, choose healthy. It’s your turn to host the dinner party, so opt for a plant-based meal. After a while you might see these healthy-eating choices reflected back.
Now you know how peer pressure affects diet. Use it to your benefit and steer the social norms of your peer group toward healthy behaviors.
How Activity is Affected by Peer Pressure
Physical activity is another extremely important piece of your health puzzle. The impact of moving your body extends from your weight and heart health to your bones and joints.
And social pressure can shape your exercise and activity in many of the ways it does your diet.
Nobody wants to be left out. The fear of missing out (or FOMO, for those in the know) is a powerful force. It can push you to go hiking when you’d really like to be watching TV instead. And consistently using that positive peer pressure can help solidify a healthy lifestyle.
Research shows these tendencies start early and extend to adulthood.
One study in children showed close friends provide the biggest impact on activity levels. Another in adults found that couples influence each other’s fitness levels. So,no matter your age, if the people closest to you are active, you’re likely to be, too.
You can apply the tips from above about peer pressure and diet to activity and exercise. “Be the change you want to see” is good advice in many cases. So, you can always start a fitness craze in your group of friends. But there are more options when it comes to peer pressure and fitness.
You probably wouldn’t just sit down to dinner with random people you see eating healthy. That’s outside of accepted social norms. But you can more easily surround yourself with a fitness-based community.
Here’s some ideas to explore:
Join group fitness classes at work or a local gym.
Get involved in an activity-related group—a running club, recreational sports league, or yoga studio.
Seek out online fitness communities for support.
Follow social media accounts around activities, sports, and fitness.
Whatever you decide to pursue, talk about it with your spouse and closest friends, and invite them along. Maybe they’re looking for a push, too. So, you can help create an active atmosphere that can pick you up when you need it.
Applying Positive Peer Pressure to Other Aspects of Overall Wellbeing
Your whole life can benefit from a boost of positive peer pressure. It can move the needle across the spectrum of holistic health and wellness—mentally, emotionally, intellectually, and financially.
It all starts by surrounding yourself with people whosupport your goals．That includes people who will push you to be your best in every aspect of your life. You want to be around people who exhibit the behaviors you want to achieve.
想要达到伟大的嗨!ts in your career? Join groups and make friends with high achievers. It’s just like hanging out with fitness fanatics to boost your activity and exercise.
Making a wide assortment of friends and creating a varied social network (in real life and online) is key to leveraging peer pressure for your benefit. And now that you know the secrets of positive peer pressure, you’re empowered.
All you have to do now is act. Start using the boost of social pressure to push you in the direction of a healthier lifestyle—and take your friends with you, too.
//www.taprootgallery.com/wp-content/uploads/2019/05/Group-of-friends-AdobeStock_201210614.jpg284835David BakerDavid Baker2019-05-06 10:00:362022-07-20 15:55:24Harness the Power of Peer Pressure for Your Health
A shining smile shows off your teeth and brings your oral health to the center of attention. Practicing good oral hygiene keeps teeth and gums sparkling and strong so you can flash your smile with confidence.
The ties between oral health and the rest of your body run deep. There are links between your teeth andyour cardiovascular system．A healthy weight can be shaped by good oral hygiene. And the health of your joints can be manifested in your mouth, too.
Examining the connections between your body and your pearly whites can help you see why the health of your teeth and gums are so important. Crack a smile, because your oral health just got a lot more interesting.
Say “Ah”—The Mouth is the Doorway to the Rest of the Body
You use your mouth to tell others how you feel. But without saying a word, your mouth can give clues to your overall health.
Think of your mouth as a door to your body. It opens and shuts for important visitors like food and drink. And it使有害的细菌和细菌．A lot of things enter through this gate. So, it’s necessary to keep it healthy.
You can see how your body is doing from this doorway. When teeth are shiny and breath is fresh, all is more likely to be well. But when teeth are missing or decaying away, that can signal trouble inside.
By knocking on this door and seeing what’s inside, you can catch a glimpse of your body’s overall health. Take a look at how the following factors are connected to your oral health.
Maintain a Healthy Weight by Taking Care of Your Oral Health
The connection between oral health and weight might be the strongest link the mouth has with the body. That’s because the health of your teeth and gums has a close relationship with the food you put in your body.
You know what can increase your weight．Sugary foods like candy and soda chip away at your healthy weight and wear down your teeth. The sugars in these foods feed bacteria that can erode the protective layer of your teeth and cause tooth decay.
When teeth are compromised, eating becomes uncomfortable. Try crunching on something healthy like carrots or apples when your teeth are aching. That’s whyit is so important to choose healthy foods for meals and snacks．They protect your teeth and make it easier to keep eating well.
Think of healthy teeth as another benefit of eating wholesome foods. Your waistline will thank you and so will your smile. You might be surprised to know that other healthy habits like exercise can keep your teeth and gums in good shape, too.
Adding regular physical fitness to your schedule can also boost your oral health, according to a Japanese study. Increasing your activity level has been shown to lower the likelihood of developing issues in the teeth and gums.
This is becauseregular exercise can influence other health-conscious behaviors．Choosing to exercise daily means you’re more likely to make other choices that positively impact your oral health. Examples include abstaining from drugs and alcohol, eating healthier meals, and brushing and flossing more often.
But diet remains as the biggest link in the chain between weight and oral health. So, do your teeth and your waistline a favor and trim away the junk food from your diet.
Help Your Heart Health with Good Oral Hygiene
The surprising tie between your heart and mouth may make you think twice before you skip brushing your teeth. Unhealthy teeth and gums may be a precursor to more serious heart issues.
Protecting your heart from harm is essential to staying healthy. That’s why it is important to keepthe bacteria in your mouth控制与常规的刷牙和使用牙线。
Taking good care of your teeth and gums is an important way to support your heart health. By keeping your mouth clean and free from contaminants, you can support heart health. And all while you’re flashing a beautiful smile.
4 More Interesting Overall Health Connections to Teeth and Gums
Discomfort in the teeth and gums can also be symptoms of problems elsewhere in the body. You know poor oral hygiene can lead to decay and tooth loss. But there’s more ways your teeth and gums connect to your body.
Tooth loss may adversely affect joint health．Researchers noted the remarkable link between oral health and joint health in a 2012 study.
The study showed that having all 32 teeth made participants eight times more likely to have healthy joints than subjects with fewer than 20 teeth. These results led the researchers to establish a correlation between oral health and joint health. So, the more teeth a study participant had, the healthier their joints were likely to be.
When you eat for oral health, you’re also helping out your bones and joints．That’s because some of the same nutrients thatsupport joint and bone healthalso help maintain the health of your teeth.
And it makes sense, because whileteeth aren’t bones, they have a lot in common. One of the main similarities is calcium. Bones and teeth both have a lot of this mega mineral. But calcium isn’t the only nutrient you need in your diet for oral, bone, and joint health. Also make sure you’re getting magnesium, vitamin C, and vitamin D.
Oral and joint tissues act a lot alike．The cell-signaling molecules that initiate normal, healthy immune responses are the same for joints as they are for teeth and gums.
There’s also a genetic component to the link between your mouth and joints. Certain gene markers are prevalent in people with joint conditions. These same genetic sequences can be spotted in the DNA of those with poor oral health, too.
Your gums share several surprising things with your skin．To start out with, they’re both pretty effective barriers. Gums keep foreign objects (even the food you eat) from getting into the other tissues of your mouth. And your skin is your body’s barrier against the outside world.
Both barriers also require collagen for good health．This structural protein is the most abundant in your body, but is very important to skin and gums. And when you talk about collagen, vitamin C frequently follows. That’s because the essential vitamin and antioxidant helps support healthy collagen synthesis. So, you need to get enough vitamin C to help maintain both skin and gum health.
Your skin is always replacing itself．The same is happening in your gums. But the cellular turnover of your gums happens even faster than your skin. About twice as fast, actually.
And one more thing that explains the color of your gums: Both your skin and gums get their coloration from melanin.
Since your body has so many connections to your teeth and gums, it’s important to keep an eye out for changes in your oral health. Be vigilant in your care for your bones, joints, skin, and your mouth. That way your teeth, skin, and skeletal system will work for you long into the future.
Smile and Show Off Your Healthy Body
The mouth-body connection demonstrates how intertwined the systems of your body are. The wellbeing of your heart, joints, bones, and even your weight are all linked to your oral health. Taking care of your teeth and gums can help support your overall health. That way a strong, beaming smile will be an outward display of just how healthy your body is inside.
About the Author
Sydney Sprouseis a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.
//www.taprootgallery.com/wp-content/uploads/2019/04/AdobeStock_228931056.jpg418835Sydney SprouseSydney Sprouse2019-04-12 09:00:082022-07-20 16:01:32Oral Health: Why a Winning Smile Helps with a Healthier You
It’s the tagline of everybody’s 3:00-in-the-afternoon slump. It’s that three-word utterance you’re so familiar with you probably don’t realize how often you say it: “I’m so tired.”
But why? What brings you to this point of heavy-lidded fatigue and exhaustion? Besides the obvious, easy answer—lack ofsleep．But that answer’s simplicity is deceptive and implies that lack of sleep is easy to overcome and undo. As if getting enough sleep to fully power your day could be as simple as turning off your bedside lamp at night.
The reality of feeling and being tired is much more complex and convoluted. There’s traffic, schedule conflicts, and personal commitments. Carpools, gym trips, andthe decision between cooking and takeout．It all drains the precious energy resources you have for the day.
Changing your routine, slowing down your life, or decreasing screen time may be difficult. So, let’s start with something simple—awareness. Developing a better understanding of your personal expression of tired is helpful. What gets you there? How does it feel both mentally and physically?
Once you’re in tune with your own hallmarks of feeling tired, you can react quickly to assess and address your needs. Over time, this awareness will help you build preventive strategies, to keep you from experiencing unnecessary tiredness before it happens.
Signs & Symptoms of Tiredness
Awareness starts by knowing what you’re looking for. In the case of being tired, it’s both signs and symptoms. (They’re common and similar terms, but there is a difference.) Signs are what others can detect about you, because they’re visible from the outside. Symptoms are what you personally experience—what can be described by you alone.
When it comes to tiredness, a sign could be excessive yawning. This is something easily noticed by a friend who might say, “Wow, I see you’ve been yawning a lot. Did you get enough sleep last night?” A symptom could be mental fogginess, which isn’t outwardly visible to a friend, even though you are perceiving and experiencing it.
Here are a few more examples of the signs and symptoms of tiredness:
Signs
Symptoms
Emotional
irritability,
增加灵敏度,
anxiety or depression
anxiety or depression
Mental
forgetfulness
lack of focus or concentration, and
mental fogginess
Physical
frequent yawning or
unintentional dozing
headaches or
muscle fatigue
While these might seem obvious, there will be unique signs and symptoms for every person. As you become more fatigued, you may exhibit more emotional than physical signs of tiredness. Perhaps you lash out at a friend and immediately realize your overreaction. Or, when you’re tired, you become more easilystressedor upset by day-to-day hiccups than you normally would. Maybe you cry at something touching when that’s not your usual nature.
Research shows that sleep loss or deprivation can cause a sort of disconnection in the brain. Specifically,the part of your brain that controls emotion effectively shuts down．The failure of these control mechanisms when you’re tired gives rise to irrational reactions despite your best intentions.
While this isn’t exactly surprising, it is an interesting alternative to what you normally hear about the need for sleep. Yes, you need sleep to feel well-rested and physically rejuvenated. But you also need sleep to restore the brain connections responsible for emotion. This prepares you for the social interactions and challenges of the day ahead.
Don’t Let Feeling Tired Destroy Your Diet
Other unique signs and symptoms of tiredness may relate to your diet. While some may experience a decrease in appetite, research shows most people are affected in the opposite way. With increasing feelings of tiredness, the body loses its ability to evaluate appetite, which can lead to overeating.
Taken together, it’s important to understand how your body and mind respond to feeling tired. It can have negative effects on your mental and physical health. If not addressed, these can lead to detrimental social occurrences or develop intolong-lasting habits of overeating.
Hopefully, you have a better understanding of how your own body is affected by getting tired. Let’s switch gears and focus more on when those feelings of being tired kick in.
Need A Nap? How to Beat the Afternoon Slump
It’s 3 o’clock. Your lunch has settled and your belly is warm. The hum of your computer feels and sounds like a lullaby. The text on your screen begins to blur together as your eyelids softly close once … twice … and then ahh, it feels so nice. Why don’t you just leave your eyes closed for a moment?
The dreaded afternoon slump rears its ugly head once again. The good news is a few simple tricks can help you beat this monster into submission. Try out these ideas and see if they work well for you:
Eat a breakfast rich in protein.Studies have shown that meals (especially breakfast) that include protein and fiber are associated with better sleep quality. If you can, decrease the carbohydrate portion (if any) inyour breakfast和substitute it forprotein．This will help you feel fuller for longer, help with daytime alertness, and nighttime sleep. Here’s an idea: skip the bagel and go for an egg.
Avoid caffeine late in the day.While caffeine has its perks, overloading too much can wreck your nighttime rest. Consider not going for the second (or third, or fourth) cup of coffee or tea as the day wears on. If that’s not an option, try cutting back on the amount ofcaffeinated beveragesin each cup you drink.
Bring healthy snacks along.Before you start feeling tired, reach for a healthy snack. Something with protein, like nuts, can help you feel more alert and full. Another idea: try a satisfyingly crunchy snack like carrots, celery, or apple paired with your favorite nut butter. Small, frequent snacks can ward off hunger throughout the day. They also help you stay powered up and focused on the tasks at hand.
Busting the Tall Tales of Tiredness
Lastly, arm yourself with helpful truths about sleep. There is a lot of misleading or confusing information out there. And wading through it all can be exhausting—exactly what you’re trying to avoid!
Here are three common myths about sleep—let’s debunk each one:
You have to get eight hours of sleep each night to be well rested.
False! You probably have “eight” in your head like it’s a magic number. A lot of people believe eight hours of sleep is the key to solving daytime fatigue or nighttime sleep issues. While eight hours might be the right amount of rest for you, it’s not universal.
This figure comes from research on thousands of people and reflects an average. That means there are plenty of people who fall on either side of eight hours per night. So, if you’re someone who sleeps for six hours each night and wakes up feeling well-rested and rejuvenated—that’s great. You’re doing just what your body needs. Don’t change. The same is true if you replace that six with 10. The issue arises if you sleep some number of hours per night—whether it’s eight or not—and you wake up feeling exhausted and foggy.
Moral of the story: don’t get stuck on eight. Find out what works for you and try to build a routine around your personal number.
Naps are great for making up for lost sleep. The longer the nap, the better.
This one is both true and false. While naps can assist in making up for lack of sleep, there is a strategy to follow. It has to do with the time of day you nap and for how long.
Dr. W. Chris Winter, a neurologist and somnologist (brain and sleep doctor), suggests you try to nap in the morning or earlier in the day. Think of it as adding to the previous night’s sleep. The alternative route—napping in the afternoon or later in the day—robs you of a longer sleep session later that night.
Secondly, rethink how long your naps last. Two-hour naps are, in fact, not naps. They’re daytime sleep sessions. Instead, consider how long it takes you to fall asleep (usually 10-15 minutes) and add 20. Set an alarm for 30-45 minutes, giving you enough time to drift off and stay there for a solid, sensible session.
Getting in bed with the TV on helps me fall asleep.
This might seem true for you, but perhaps not for the right reasons.
Screens, and the blue light they emit, inhibit your body’s natural processes that help you go to sleep, namely melatonin production. Consider turning the screen off 30-90 minutes before you go to bed. If that’s difficult, try for 15 minutes and apply a blue light filter to the screen you’re using (easy to do on a smartphone, computer, or tablet).
Perhapswhat you enjoy about a TVat bedtime is the white noise it emits as you drift off. Opt for a sound machine that doesn’t come with the blue light. Sound machines come in many forms that may suit you, including apps on smartphones. If that’s not your style, a simple fan can do the trick.
Rest is Best
No matter who you are or what you do, you likely need more rest. That’s just the way modern life makes almost everyone feel. And you deserve more rest. Now you have the tools to get it.
After a look at barriers to restful sleep and stressors that keep you feeling tired, hopefully you understand how you can achieve more rest. Take stock of your habits, schedule, signs, and symptoms. With a little bit of planning and dedication, you’ll be free from constantly feeling tired.
Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain.Nat Commun.2013; 4: p. 2259.
Ward, A. “Somnology (SLEEP) Part 1 with W. Chris Winter.” Ologies Podcast.
Yoo, S. “The human emotional brain without sleep – a prefrontal amygdala disconnect.”Current Biology．2007; 17: pp. R877-R878.
//www.taprootgallery.com/wp-content/uploads/2019/02/Tired-AdobeStock_224959679.jpg418835Jenna TempletonJenna Templeton2019-03-01 08:52:092022-07-20 16:10:19When You’re Tired of Being Tired
4:59… Tick, tock, tick, tock… BAM! 5:00.Elation. Freedom. Adventure. The moment you never thought would come finally arrives each Friday at 5:00 p.m. You’re released from your 40th hour of duty and ready to leave work behind and tackle the adventures that await. But, as a weekend warrior, your pursuits have an expiration. And the buzzer will sound in a mere two and half days on Monday by 9:00 a.m.
What’s a Weekend Warrior?
Weekend warriors are “everyday athletes.” They’re not quite professional athletes, but they train nearly as hard and do so in the short window of time when they’re not tied to a job. Pressed for time to pursue their athletic goals during the work week, these folks maximize their weekends. Scientifically speaking, weekend warriors pack most, if not all, of their recommended physical activity into one or two days out of the week. This often looks like adventure sports, endurance races, or other sports and playful activities—both solo and team-oriented.
Weekend warriors are thego-getters．They’re the people who work nine-to-five, Monday through Friday, (or any schedule, really) and are intent on making the most of their time off. But weekends might also feel bittersweet because they’re so short. So, how can you maximize those two days? Dive into some tips, tricks, and takeaways to milk each weekend for all it’s worth!
Weekend Warrior Training Tips
The World Health Organization (WHO) strongly encourages adults toengage in regular aerobic activityand strength training (twice) every week. If you prefer moderate aerobic physical activity, you should hit at least 150 minutes per week. If you prefer vigorous, intense aerobic physical activity, your goal at least 75 minutes. (Check out this article to see how to build a proper workout．)
As a weekend warrior, you likely pack those minutes of activity into a day or two instead of spreading them out over a seven-day span. This truncated type of schedule was not the original intent of the WHO guideline. So, does this consolidation exclude you from the benefits of exercise?
Not at all. A study published in theJournal of the American Medical Association: Internal Medicineputs those worries to rest. Researchers surveyed more than 60,000 people over a 20-year span. Based on their exercise habits, participants were considered active (three or more exercise sessions), weekend warriors (hitting the guidelines in one or two sessions per week), or insufficiently active (less than guidelines in one to two sessions per week).
The study concluded that active adults, including weekend warriors, had significantly better health outcomes. Specifically, being sufficiently active for at least one day (or more) per week lessened health risks by 30 percent. The takeaway is that it doesn’t matter how you get your activity done, so long as you get it done.
So, it’s OK if your busy work-week forces you to choose the weekend warrior life. But there are ways you can maximize your training efforts. This could mean warming up and cooling down sufficiently, adding in cross-training, and re-examining the structure of your workout. Here are some ideas (with more to come in the safety section):
Dynamic Stretching
Stretching dynamically means your stretches coincide with movement rather than remaining static. Dynamic stretching allows your muscles to elongate while increasing yourheart rate and blood flow．Try walking lunges with an added stretch. Once you step into a lunge, pause long enough to sink down into the bottom of it until you feel a gentle stretch and raise your opposite arm overhead. This will allow for movement in theshoulder jointwhile stretching out your hip flexor on the same side. Switch sides and repeat.
Build Your Efforts
Ramp up the intensity throughout your workout. This means you don’t start out hard. Instead, you gradually increase your efforts over time. For most athletic pursuits, you can measure this in a number of ways: time splits, weight carried, heart rate, power metrics, and more. Time may be the easiest to measure with the simplest equipment, so start there if you’re new to training.
As you continue warming up in the early stages of your activity session, use time as a measure of effort. For example, if you’re running you could measure the time it takes you to complete a lap or section of a route. As you progress through your workout, aim to decrease that split time. This means you run faster each time you repeat the lap or segment of your run.
If your activity of choice doesn’t lend itself to timing in the same way—say, weight training—you can employ a different strategy. Assign yourself a set time interval for a weighted movement. Start with light weights. With each new interval, increase the weight so your body has a chance to warm up slowly.
High-Intensity Interval Training
Consider high-intensity interval training (HIIT) when you’re especially pressed for time. Or add a HIIT session to your regular routine if you’re looking for something new. HIIT is a workout session made up of short, powerful rounds of cardio activity with minimal recovery periods in between. A great example of HIIT is Tabata training, named for Dr. Izumi Tabata, a Japanese scientist. Tabata workouts are typically eight rounds of 20 seconds of work, followed by 10 seconds of rest. The idea is to work as hard as you can for 20 seconds before moving into the short recovery. Such interval workouts can support muscle mitochondrial function (basically how your muscles make energy), which is a marker of athletic prowess and good health.
Fast and Friendly Fuel On-The-Go
Weekend warriors don’t have time to waste. So, they’re constantly on the move during their precious weekend hours. When you’re scrambling to maximize your days off, it’s important to save time on food preparation. But you also don’t want to skimp on the fuel you need to get after your goals.
Since you’ll be on the move, your calories should come from foods that are easily eaten anddigestedwhile in motion. This means simple carbs that your body can easily use as fuel. Energy bars and chews are easy to pack and easy to eat. If you prefer something homemade, work in food prep time the night before your big day out to create your own quick snack.
Hydrationis also a key component of proper fueling. Don’t show up to work hard without being properly hydrated or you’re starting at a disadvantage. So, add this easy trick into your routine: hydrate early, and continue to do so often.
And don’t forget your electrolytes or salts. You can turn to your favorite sports beverage mix that you can add to water or a ready-to-drink option. Look into which suits your activity and taste buds the best, and, of course, keeps you exercising at peak performance.
But make sure you get those electrolytes for longer bouts of exercise. You lose salts in your sweat, and it’s imperative they’re replaced. For instance, sodium determines how much water your cells can hold. And if its concentration is off balance, your body’s cells can’t maintain proper regulation.
Each weekend-warrior discipline (mountain biking, cycling, running, climbing, skiing, dominating the gym, and more) comes with unique safety considerations. Whether it’s injury prevention or safety gear, there are many ways to maintain your safety in pursuit of your athletic goals. You’ll see those tips and tricks below.
Injury Prevention
Injury prevention is a broad topic. So, let’s consider outdoor pursuits as an example. Below are several considerations for a handful of different weekend warrior outdoor activities.
Biking
Running
Rock Climbing
Clothing
Chamois bike shorts;
jersey with pockets;
appropriate layers;
hat/sunglasses
Proper trail shoes;
appropriate layers;
hat/sunglasses
Climbing shoes;
appropriate layers;
hat/sunglasses
Safety Gear
Helmet;
head and tail lights;
bike tube repair kit;
reflective item/layer
Headlamp;
reflective; item/layer
Helmet;
harness;
belay device;
竖钩;
rope
Planning Considerations
Bike-friendly route;
traffic/trail conditions;
cell-phone-service range
Weather conditions;
wildlife potential;
cell-phone-service range
Weather conditions;
wildlife potential;
rock quality;
cell-phone-service range
Potential Dangers
Car accident;
popped tires;
bike crash
Inclement weather;
loose trail and rock;
getting lost (in dark)
Inclement weather;
loose rocks;
equipment misuse/failure;
getting lost (in dark)
Should You Tell a Friend?
Yes
Yes
Yes
From the clothes you wear to the accessories you carry, there are a lot of options that can help fend off injury.
Imagine getting started in the dark hours of an early fall morning. If you’re hopping on your bike, it’s imperative to wear warm clothing to protect you from the elements and make sure your apparel is reflective, too. This is especially true if you’re riding and might cross paths with, or bike alongside, traffic. Make sure others can see you so they can safely avoid you. Strap forward-facing and rear lights to your bike to serve the same purpose. The lights help alert other motorists of your presence.
Let’s continue with the cycling example. You’re wearing your protective, reflective gear, and you make it through the busy roads safely. But now that you’re further away from home, you pop a tire. This could spell disaster if you don’t have a repair kit (or you’re unsure of how to use one), especially if you don’t have cell-phone service.
Make sure you do the following: plan your route with cell coverage in mind, carry a well-equipped repair kit, and understand and practice how to use your repair kit. Without these precautions in place, you may be carrying your bike a long way home. And that journey comes with its own potential dangers.
Now let’s move further out of the city. Perhaps instead of the pavement, you’re hitting the trails. It doesn’t matter if it’s a long trail run, hike, or approach to a place to climb, the potential dangers are unique and require your attention. Be aware of the weather forecast. It becomes especially important if the terrain may be easily influenced by it (think: rockfall, washed out trails, slick footings, flash floods, etc.).
Additionally, depending on the trails in wilderness areas you enter, you may need to be familiar with the wildlife inhabiting those spaces. Do your homework and understand what kind of animals live there. Then study their habits and how to keep yourself safe should you have an encounter.
Quality Recovery for Weekend Warriors
You went out and crushed your weekend goal. Perhaps you biked that beast of a trail, climbed a daring route, or reached a summit by foot-power alone. Now that you are enjoying the afterglow and sense of accomplishment after finishing your workout, it’s time to talk about how to recover properly.
You’ll sense a theme here, because the tenets of recovery aren’t breaking news. There are some main to-dos that should be on your radar, things you should check off your list as each weekend winds down: muscle recovery, hydration, diet, and sleep.
Muscle Recovery
When you’re out there working hard for long bouts of time, your muscles take a beating. Intense exercise breaks down your muscles. It creates microtears in the muscle fibers, which actually allows them to build back up even stronger. But in the interim, the physical sensation manifests as soreness and tightness.
This is the time to slow down and be gentle with yourself. Consider which muscle groups need the most work to narrow down which stretches and movements will best support your recovery. Also invest in some recovery gear. Think: foam roller, massage ball, resistance band, or professional massages to aid in the process. Not sure what this gear looks like and what they do? Let’s find out.
Foam rolling.If you haven’t already heard of this muscle recovery strategy, take note. Foam rolling is a way to release tight, knotted muscles by utilizing focused pressure. The rollers take numerous forms—hollow or solid cylinders, small or larger spheres, and textured options of the same shapes. Let’s say you have a tight calf muscle. You can place a foam ball under your calf and utilize your bodyweight to apply pressure to the tight muscle. Then by rolling back and forth slowly, you can work to release the muscle tension. An added benefit of this type of movement is increased circulation for proper recovery. There are numerous guides available online for working out tricky spots in various muscle groups.
Stretching(with and without resistance bands). After exercising and foam rolling, your muscles are sufficiently warm for stretching. Earlier, you read about warming up your muscles with dynamic stretching. But after completing an activity and beginning the wind-down process with light foam rolling, your body doesn’t require dynamic stretching. Now you can focus on static or stationary stretching. Pick a stretch and hold it for at least 15 seconds to allow your muscle to release slowly. If your flexibility is limited, grab a resistance band to extend your reach.The Mayo Clinic has a simple guide to basic stretches．
Massage．When foam rolling and self-stretching doesn’t cut it, turn to a professional. This could be someone well versed in sports massage or a specialist in body work. Thai yoga massage is a good example. (This type of massage is a fully clothed session in which the practitioner utilizes their own body and weight to apply appropriate pressure and traction to release your tense muscles). Massage therapists understand anatomy and kinesiology (the science of body movement) on a deep level and can provide more insight, advice, and relief. There are also massage therapists that specialize in combinations of traditional massage and guided stretching.
Hydration
Be sure to replace the fluids and salts you’ve lost by hydrating well. This means drinking water and electrolytes. Now that you’re done with your activity,there’s no need to beef up your drink with extra calories(like the sweetened examples above). Just make sure you’re getting in the electrolytes and salts you need for optimal muscle recovery.
Diet
Immediately following your workout or adventure, you want to take advantage of your body increasing glycogen production to fuel your week and next workout. Within 30-60 minutes following your workout, make sure to get a healthy ratio of easily digestiblecarbohydratesand protein. Somewhere around 1:1 or 2:1 carbohydrate toproteinshould do. Also, try to avoid fiber and fat immediately during this time. These twomacronutrientscan slow the absorption of the carbohydrates and protein.
Following this period, and starting at your next meal, get back to your normal healthy diet. Fill up on antioxidant-rich fruits and veggies—blueberries, nuts, peppers, oranges, and leafy greens. Include healthy, lean proteins like chicken, fish, nuts, and beans. Reach for healthy, fiber-rich carbohydrates, generally referred to as “complex” carbohydrates. These include whole grains and vegetables. And lastly, don’t forget the healthy mono- and poly-unsaturated fats, especially omega-3 fatty acids found in fatty fish, walnuts, and flax seeds.
Sleep
Sure, you always needsleep．But when your weekend-warrior body has taken a beating, the necessity is even stronger. Allow for ample rest after your athletic efforts. If possible, begin a wind down routine an hour earlier than normal. It may sound difficult, but once you hit the sheets, your body will thank you.
Sleep is the time our bodies do the majority of repair work. Getting an extra hour of rest will allow your body to begin the repair process. Sleep gives your body time to heal broken-down muscles and replenish energy supplies. It’s also a period in which your mind can relax and regroup. This is an essential period if you want to have enough energy to charge through to the next weekend.
走出去,在周末
As a weekend warrior, you haveyour own sports to enjoy, mountains to conquer, and objectives to achieve. But now you have more tools to do so safely and more efficiently. As you plan your next weekend adventure, consider the tips you’ve learned here. Your preparation, safety considerations, fuel plan, and recovery are the tools that will help achieve your goals with more ease and peace of mind.
About the Author
Jenna Templetonis a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
马路G,李我,哈默尔M, Stamatakis大肠Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality.JAMA Intern Med.2017;177(3):335–342.
Trewin A, et al. Acute HIIE elicits similar changes in human skeletal muscle mitochondrial H2O2 release, respiration, and cell signaling as endurance exercise even with less work.Am J Physiol Regul Integr Comp Physiol.2018; 315: R1003–R1016.
//www.taprootgallery.com/wp-content/uploads/2019/02/Rock-climbing-AdobeStock_130009258.jpg418835Jenna TempletonJenna Templeton2019-02-22 10:00:372022-07-21 14:02:33Tips for Weekend Warriors
深吸一口气,准备翻页。It doesn’t matter whether it’s the start of a new year or just time for a change. Whatever the last period of your life represented, now is the time to plan ahead and shift your energy in a new, better direction. Forget what’s bogging you down and focus on simplifying so you get down to the important things in life. That starts with decluttering. Rid yourself of unnecessary worries mentally, while also decluttering your physical spaces.
Decluttering can go deeper than just cleaning or organizing, too. It’s a chance to focus on choosing what’s really needed and what’s not. Making these decisions is paramount. That’s because it’s never a bad time to hit the reset button. You just have to be willing to take the required steps to do so. Whether that’s throwing away clothes that have sat in your closet for too many years, or even taking a break from continuously scrolling social media. Everybody needs a little push when searching for ways to declutterphysically and mentally．
If you’re overwhelmed with everyday life, or have a hard time taking a break for yourself, you’ve come to the right place. With a little help from the list below, you can find what’s most important and methodically trim everything else. And whittling your life down to the essentials can help you focus and feel less overwhelmed.
Follow this rundown to identify issues, digesting what’s wrong, and find different decluttering methods and set yourself up for future success.
Item 1. Identifying the Clutter in Your Life
Clutter is everywhere. In your house. In your head. On your phone.
It’s nearly impossible to escape from your busy life these days. And the more you take on, the more clutter creeps in. Disorder takes you away from everything else onyour to-do list．It preoccupies you with routine tasks rather than focusing on truly experiencing your life and planning for a better future.
To tackle the clutter, first you need to identify what truly has sentimental value, what you cannot live without. So, you have to be honest with yourself. Sometimes brutally so. Look closely at that old gift on your desk. Forget about what it might’ve cost a friend five years ago and ask what it means to you now. Think about the decorations you’ve been keeping in the closet just in case. Will you ever use them?
List what’s really important in your life and make those your categories to label items. Identify what fits in each category. And as for everything else? If it doesn’t fit in a category, serves no proper function, or has no emotional importance, chuck it. If you have too many of the same sort of item, get rid of the extras. Decluttering your life can help you take control.
Item 2: Focus on Decluttering One Spot at a Time
It’s easier to target a certain spot in your house when starting a serious clutter detox. Otherwise, the task can feel too big to tackle. Remember, little bites will still get the task done. So, make a game plan—breaking the task into parts will help you—and follow it as closely as possible.
先从一个简单的地方。获得第一个decluttering win will give you momentum. The desk in your home might be the easiest spot to target. That’s where work and life clutter seems to collide most often. But it’s also small, contained, and can count as impacting two aspects of life. First, find defined areas for work and home. One side of your desk could be business-specific: notes, files, projects, etc. The other can be where you store day-to-day items like headphones, checkbooks, and more. (Don’t forget to weigh what’s important and what’s just clutter.)
Next, open the fridge and toss out anything that looks bad or smells worse. If you haven’t used something but need to, plan a meal around the foods or condiments in your fridge that are nearing their end. You’ll feel better than just dunking it in the trash. Same goes with the freezer. If you get a little angry with yourself every time you open it up, commit to making the best possible meal with what’s packing the freezer.
现在你有动力,可以解决bigger areas of your house. Work your way up to what is likely the most arduous task—tackling your sleeping quarters head-on.
Luckily, there’s a four-container method you can use. Make four piles: trash, give away/sell, storage, and put away. By containing the clutter in specific categories, you’re better able to distance yourself from what is an absolute must and what no longer qualifies. Anything you don’t need or want, toss it in the trash or give-away pile. If something is broken and doesn’t need fixing, toss it. For necessary, important items, place them in storage or just put them in their proper place.
And the four-container method isn’t just for the bedroom. It can be applied to any room in your house.
One more tip: If you’re having a hard time parting with some things, think of the decluttering like this: you’re making room for the things that matter.
Item 3. Decluttering Your Digital Spaces
If you can’t find that photo of an old vacation you want to share on social media, consider this: Compartmentalizing and decluttering your life digitally might be just as important as in real life.
Now that everyone is glued to screens nearly every day, your digital life should be as comfortable and clutter-free as your physical one. Start with your phone.
Better organize your apps. Putting them in folders or creating some kind of order helps a lot. That way, the next time you really need your travel app you can scroll right to it.
If you’re on your desktop or laptop, trash files that aren’t useful anymore. And organize those that remain. Accessing your own vital information should be easy—instead of a chore. Just like you can do on your phone, organize everything into folders on your desktop to avoid searching for documents with names you can’t exactly remember.
And if you’re really looking to trim down the digital clutter, consider the amount of devices you have. Do you really need a laptop, smartphone, and a tablet? You can also put respective time blocks on each, making sure that when your allotted time on each is reached, you put it down.
Item 4. Be Screen Savvy for Some Mental Decluttering
在生活中有更多的混乱比太多的衣服s or cramped desk space. One of the most important of all detoxes could be one from the world you live through your smartphone. All the stimuli from social media and other screen-based time drains.
New operating systems now update you weekly about how muchscreen timeyou’re averaging a day. If you need another reminder that your life is dominated by screens, take a look. The reports might help shape your behaviors. Depending on what you see, you might want to declutter your mental state by cutting out some screen time.
Studies show social media detoxes might be worth it because they can help improve your overall mood. It might also help you feel less competitive with strangers that always seem to be living their best life. You can also conquer your FOMO (fear of missing out). This type of detox (even if it’s brief) can slow the digital stimuli to help you live more in the present and realize that life before social media was just as rewarding.
Cutting yourself off from social media altogether might not work for you. There are plenty of good things about social media (like the Ask the Scientists Facebook page!). But placing limits can help you declutter your mind and your life. And the free time and mental energy you obtain can be put to good use in different ways that you might’ve forgotten about since the apps have taken over.
Item No. 5 Decluttering Your Schedule
Finding room for yourself in the midst of your to-do list is another key decluttering task. The good thing is, you have some control to prioritize your schedule the way you want.
But sometimes that means skipping events—especially those you know will be disappointing or underwhelming. Saying no isn’t bad. So, rid yourself of that stigma.
And remember, it’s OK to put yourself first, too. There’s nothing wrong with rolling with an urge to see a movie, take a walk, or sit in a coffee shop reading a book. You don’t always have to be making others happy. Declutter your schedule so you have time to enjoy yourself.
Mental clutter so often generates stress, which has ties to several negative effects on your mind and body. But physical clutter can also bestressful．
研究人员发现直接起联系感情n clutter and stress. They explored the relationship between 32 families and objects in their homes. Turns out, clutter has a serious effect on mood and overall self-esteem. So, more stuff, more dishes, and more clutter equals rising anxiety.
Physical clutter has damaging potential, too. It can be a serious fire and tripping hazard in your home. Physical clutter might also be a resting place for dust, mold, and animal dander. All of these can be harmful to those who suffer from allergies and asthma.
There’s No Better Time Than Now to Declutter
You have so many different ways to declutter. Embrace the diverse options for ridding yourself of things you don’t need or harmfulhabits．There is nothing like a fresh start. So, instead of putting things off, instead of ignoring it all over again, get to work.
Do your best to simplify and rid yourself of the trinkets you don’t use. Give away the clothes you don’t wear. Cut down your digital stimuli by limiting screen time.
The clutter doesn’t have to stress you out. So, take a breather. Get to work and see just how much you can accomplish when you take a step back and realize how freeing decluttering your life can be.
//www.taprootgallery.com/wp-content/uploads/2018/12/Cluttered-room-AdobeStock_194877473.jpg418835staffstaff2019-01-07 08:00:292022-07-24 21:50:44In Need of Decluttering Your Life? Here’s Some Help
It’s often easy to practice gratitude when you’re on the receiving end of life’s greater fortunes. It could be the birth of a healthy baby, getting a promotion at work, or celebrating good health, or winning a major award. It can be trickier to feel grateful during times of hardship or the doldrums of everyday living.
But making a simple shift in attitude can better color your worldview, leading to bettermental, emotional, and even physical well-being．In fact, numerous studies have shown that having a general attitude of gratefulness and appreciation improves your overall sense of well-being. Read on to learn about the benefits of gratitude to your mental and physical health. And get easy tips for integrating more gratitude into your life.
Gratitude Improves Your Mental Well-Being
One of the most impactful benefits of regularly practicing gratitude is that it provides an outlet to purge negative thoughts and emotions. Experiments tested what happened when people thought back on three good things that occurred during the day. The results showed significant improvements in subjects’ overall sense of happiness in just a few weeks.
You can do the same with some dedication. Over time, you will notice your frame of mind changes. You will feel small swells of gratitude multiple times a day, and not just in the moments you deliberately reminisce over positive daily events. Obviously, practicing gratitude alone can’t overcome clinical mental illnesses, but living a grateful lifestyle has lasting impacts on your brain and sense of happiness.
Gratitude doesn’t just help fight off down moods and negative emotions. Practicing gratitude helps reduce the number ofhormones, like cortisol, your adrenal glands produce in response to psychological or physiological stress by as much as 23 percent. By perceiving life through a more appreciative lens, your parasympathetic nervous system (the calming part) is triggered. This helps combat stress hormone cortisol and perhaps increases the feel-good bonding hormone oxytocin.
Additionally, studies have shown that recognizing your blessings—especially during times of difficulty and strife—can lower rates of post-traumatic stress and help you feel more resilient. That means that even during stressful times, you’re better able to cope.
A shift from negative to positive framing is a large part of why gratitude is so effective atimproving mood．Changing your mental focus from negative thoughts and emotions allow you to interpret life as being filled with positive feelings, events, and ideas. Since the positive shines through, you’re able to be more optimistic that good things will be in your future. That’s because you’re more aware of all the positives that exist in your present.
Practicing gratitude also eliminates the toxic practice of comparing yourself to other people whom you might perceive as being more advantaged than you. That helps you have better self-esteem. Being happy with what you have makes it easier to avoid desiring what others have.
Another, less obvious, aspect of mental health is your relationship with others. And yes, gratitude can help improve that area of your life, too. When you’re going through life looking for positive experiences, you’re more likely to be open to new relationships in the first place. Practicing gratitude also helps you see what loved ones do for you and how they add to your life. It makes you more likely to express your appreciation to those around you.
One study found that when romantic partners feel grateful toward one another, it can increase their sense of connectivity and overall satisfaction with the relationship. Other research found that those who were more gracious were more patient and made better decisions. Both of these attributes make for better relationships.
The benefits aren’t temporary, either. Practicing a grateful mindset during a down period will also help reset your mindset, and regularly focusing on your blessings can affect your mood long term.
Gratitude Improves Physical Health
It makes sense that being grateful would positively affect your mental well-being and relationships. But multiple studies have shown that living more appreciatively can also boost your physical health.
One major cause of improved well-being? It turns out that being filled with gratitude makes you take better care of yourself. Those who make gratitude part of their everyday lifestyle have been shown to eat healthier, exercise more, and go to the doctor regularly. Similar to how being grateful increases your patience, it also replenishes your willpower and decision-making skills. So, you can say no to overeating and yes to healthier lifestyle choices.
除了做出更健康的选择,培养一个森se of gratitude has been shown to improve heart health by positively impacting blood pressure. In another study, researchers followed heart failure patients who weren’t yet experiencing symptoms. They found that patients who regularly wrote down the things they were grateful for had healthier heart rhythms.
The physical benefits of gratitude don’t stop there, either. Gratitude has been shown to have an impact onimmune functions．And people who are more thankful also tend to sleep better. Instead of lying awake, ruminating over negative thoughts, focusing on blessings soothes the nervous system. That helps you fall asleep more quickly, sleep better, and sleep for longer. Unsurprisingly, those who practice gratitude also tend to be more alert and have more energy the next day. So, the next time you’re tossing and turning, try counting the good things in your life to help you rest easier.
5 Simple Tips to Become More Thankful
If you’d like to reap the mental and physical benefits of gratitude, try incorporating thankful habits into your everyday lifestyle. Here are five ways to add gratitude to your life:
Write it down.It might seem old-fashioned, but writing down expressions of gratitude helps you stay focused on the goodness at hand. Every day, try creating a gratitude journal—write down three things you’re grateful for and why. You can also send thank you notes, emails, text messages, or letters to those you’re thankful for.
Set some time aside every day to reflect on things you’re thankful for.Even if you don’t take the time to write them down, thinking about or saying aloud what you appreciate will help foster a grateful attitude. This could include having your family members take turns expressing their gratitude at the dinner table, or recalling the good parts of your day while brushing your teeth at night.
Be grateful for the hard times.Perhaps easier said than done, finding the silver lining in times of difficulty can help you cope. Search for a lesson, benefit, or blessing in disguise during a trial. Obstacles are an inevitable part of life, so try your best to find the bright side in everything.
Meditate.Mindfully stay focused on what you have to be grateful for in the present moment and the people who deserve your gratitude. Keeping yourself in tune with the here and now will help you let go of the past and chase away anxieties about the future.
Give compliments.Appreciate a friend’s sense of style? Admire a co-worker’s ability to inspire her teammates? Say so! You’ll feel better for having expressed your gratitude, and people who feel appreciated typically go the extra mile for those around them.
Fully embracing the best parts of life on a daily basis can help you maintain a positive outlook even during tough times. The more you practice looking for the bright spots, the easier it will be to find them. And in the long run, your mental and physical health will thank you for the attitude adjustment.
//www.taprootgallery.com/wp-content/uploads/2018/11/appreciation-care-caring-hands-503237.jpg418835staffstaff2018-11-05 10:00:232022-07-24 22:31:06How to Practice Gratitude and Improve Your Health
Things seem to pile up, don’t they? And they seem to do so way too often. You’re plugged in, always ready to hear the ding of an email or the vibration of a text message signaling the next task to tackle. This is the new normal.
You’ve found ways to be productive. Mostly because there’s no alternative. But productivity doesn’t always equal happiness. Churning through task after task can allowstressto build up without release. And constantly being “on” can become overwhelming.
If that sounds familiar, you aren’t alone. The World Health Organization has called stress the “epidemic of the 21st century.” Research has shown that mismanaged or ignored stress can lead to serious issues.
But that doesn’t have to be your life.
Learning ways to decompress and finding stress-free moments in everyday life is important forlong-term health．So how do you maneuver what’s next on the to-do list and discover ways to sneak a few necessary deep breaths?
There are plenty of avenues that have shown to be effective. And science backs them up in more ways than one. The slideshow below has eight stress management tips to help you decompress — because it’s vital to your everyday well-being.
In the moment, taking a break might seem like the last thing you want to do. You’re hardwired to power through the rigors of your responsibilities. But stopping and stepping away is crucial. That’s because even brief gaps are known to be stress-reducers.
So, lock your phone. Close your laptop. Get up from your desk. Take a walk outside. Dive into something else during your break. And “getting fresh air” isn’t just a catchphrase—taking some time outdoorsis proven to help you decompress in your most needed moments.
首先,它可能看起来有点奇怪,但是听to classical music in times of stress helps soothe the mind. The tinkling piano keys and sweeping strings may help manage stress.
An experiment in 2000 in theJournal of Behavioral Medicinemeasured the effects of classical music on attention, relaxation, and stress responses. Those who listened to music after stress exposure reported more relaxation.
另一项研究表明,那些听一堂课sical music had significantly lower blood pressure levels than those who did not. The calming sounds aided in stress management and led directly to what everyone seeks: a bit of tranquility.
Sounds impossible to break away from your screen, right? For most, it is. Your life is ingrained into every screen you own and operate.
It’s been shown that too muchtime staring at screens can lead to headaches and sleep issues．One report blames the light from backlit screens for interfering with the body’s natural ability to wind down before sleep. If your sleep is disturbed, it leads to more issues and can make it harder to deal with your everyday stressors.
Here’s a tip to help out: At night—at least two hours before bedtime—put the phone or tablet away.
If you’re having a tough time managing your stress, get your brain fixated on something else. Andexerciseis a great escape. That could be mean time spent on the elliptical machine orplaying recreational sports with friends．Running for an allotted time gives you a break and produces endorphins (helpfulhormonesin your brain), too.
One study found exercise can reduce short-term stresses. It also helps you decompress ahead of the normal everyday life responsibilities you have after leaving the gym or field.
Finding a way to clear the mind is a crucial part of everyday life. That’s because it’s a very important way to limit stress. And sometimes the best way to clear your mind is to let those stressful feelings spill out of your mouth. It’s a much better alternative than letting the stress and tension build up to unhealthy levels.
Talking it out is great, but focusing outside of yourself is important, too. Listening and helping others solve problems focuses your energy away from your stresses onto solutions. You’ll also get perspective on your life and the satisfaction of doing good. That’s why helping out a friend or loved one is a solid plan. Being a sounding board for those in your life who need a little guidance can go a long way—for you, and for them.
Mom was right. Less candy,more veggies．All the sugary or fatty, carb-filledcomfort foodsaren’t a long-term solution. But a well-balanced diet supports ahealthy immune system, stable energy levels, and more pleasant overall demeanor.
One report declares that roughly 95 percent of receptors for serotonin (a chemical tied to happiness) are found in the lining ofyour gut．So, feed them. Don’t skip meals and treat yourself tohealthy foods．
Also, if you’re looking for ways to decompress, cut back on caffeine. Limit coffee, energy drinks, and tea. Too much caffeine can spur anxious feelings and restlessness. Staying hydrated—6-to-8 glasses of water each day—is key, too.
Movies, shows, or jokes that get you chuckling go further than the initial gut-buster. That kind of joyful reaction is proven to be a positive for those battling various stresses. There’s no better way to decompress than laughing, or even smiling, for that matter.
A study showed that positive facial expressions influenced the body’s response to stress. Laughter has proven to shrink stress responses and stimulates your heart, lungs and body muscles.
A stick of gum can make a world of difference. And not just to mask what you ate for lunch.
An intervention study examined the effects of gum and work-related stress. It found that chewing gum at work and outside the workplace reduced anxious or down feelings, fatigue, and actually put people in a better mood. How about that? There’s no data yet on also blowing bubbles.
There are clearly plenty of ways to manage stress. You’ve just seen eight good ones. So, when you have those familiar stressful moments, remember that there are a number of different solutions. Bookmark this list so you have quick access to routine fixes—backed by scientific evidence—that can bring your everyday stress down a notch.
//www.taprootgallery.com/wp-content/uploads/2018/09/Stressed-woman-AdobeStock_92379769.jpg418835staffstaff2018-10-11 10:00:592022-07-24 22:34:28Stress Management Slideshow: 8 Ways to Decompress
As the sun recedes, nighttime approaches. The light fades and the darkness crawls in. It welcomes you to do the same:crawl into your bed and retire for the night．The darkness is like a blanket. Tuck into its warmth and the outside world quiets, allowing your internal world to do the same.
If you’re like many these days, though, turning in for the night is not so simple. It’s become increasingly difficult to put the phone (or other tech device) away when the nighttime beckons. And the next morning is no different. Modern life is built around technology. It’s likely become integral to how you work and interact with others. And unfortunately, even bedtime and morning routines are no longer exempt from technology’s touch.
Phone to Bed, Phone to Rise
Whether it’s morning, noon, or night, it seems the smart phone or another tech device isn’t far. Many rely on phones to tell them when to wake up and even remind them when to go to bed. Many doing desk jobs find that work revolves around a screen. Computers keep people connected to colleagues, provide easy communication, and keep schedules organized.
It doesn’t stop at the office exit doors. Recreation and relaxation have come to center around technology. Increasing internet speeds, accessibility of streaming video, and game consoles have started to monopolize how people choose to spend their downtime.
Completely freeing yourself from screens would be hard—and unnecessary. There’s nothing inherently wrong with enjoying screen-based entertainment. But indulging for hours, especially at night, could harmyour body’s natural circadian rhythm．
This disruption can throw off your sleep schedule. Turning in later not only decreases the quantity of sleep, but likely the quality, too. But why? How is ticking away the hours with your phone different than curling up with a book (a paperback, not an e-book)? Let’s find out how technology affects sleep. Dive into the science behind blue light, the body’s sleep process, and how they interact.
The Blues of Blue Light
Your ancestors lived by the sun. As it rose, they awoke. As it set, they turned in and slept. Before electricity, the world went dark with the disappearance of the sun, save for some candlelight. This means the human body became accustomed to the rhythms of light and dark. Internal processes adapted to match what was happening in the external world.
When lightbulbs lit up the world stage, things began to change. Humans no longer had a reason to turn in early, because light could be created at will. But the lightbulb’s glow was different than the blue light emitted by digital screens.
But what exactly is blue light?Natural sunlightis white light. But if broken down into its components, you’ll find the rainbow: violet, indigo, blue, green, yellow, orange, and red. Each of these types of light have a different energy and wavelength. Light on the bluer end of the spectrum carries higher energy in shorter wavelengths.
Sunlight is blue-heavy, so this energetic light keeps you awake and alert. In fact, blue light actually suppresses your body’s secretion of melatonin, the sleephormone．This is why your body naturally wants to wake up in the morning. Dusk is the opposite. As the sun recedes, the residual light is steeped in red (lower energy, longer wavelength). This means red light has the opposite effect of blue, and doesn’t suppress melatonin. So, it doesn’t interfere with your natural circadian rhythm.
Screens are the Key to How Technology Affects Sleep
Now that you have an understanding of blue light as it relates to natural sunlight, it’s time to shift the focus to artificial, screen-based lights.
Screens (your phone, tablet, computer, or television) emit blue light that interact with cells deep behind the eyes. In simplest terms, when your eyes take in blue light, a couple of things happen. These cells express a protein that goes on to communicate with a specific part of the brain. Together, these events help synchronize your circadian rhythm with the sun.
Basically, when you take in blue light, your brain tells you it’s time to wake up or stay awake. With this knowledge, the impact of screens on the quality and cycles of your sleep starts to become clear. And the question of whether time with a screen or behind a book is better is no longer a mystery.
Let’s drive this point home with some scientific research.
In a small study, researchers divided individuals into three groups and asked them to interact with a digital tablet for two hours before bed. Group 1 wore goggles fitted with blue-emitted LEDs. This was known as the “true positive” group, since blue light is known to suppress melatonin. Group 2 wore orange-tinted glasses to filter out blue light (the “dark control” group). Group 3 weren’t given goggles or glasses.
The findings were enlightening.
After two hours of light exposure, participants in groups 1 and 3 experienced significant reduction in melatonin levels compared to the dark control group. Compare this experiment to a real-life example, like a two-hour long feature film. If you go to a late evening showing (without your orange-tinted goggles), the movie will likely affect your melatonin levels and discourage your body from readying itself for sleep.
Does Blue Light Mean a Blue Mood?
Perhaps this isn’t news to you. You may already intuitively understand that excessive time behind a screen isn’t natural or especially healthy. But are you aware of the emotional effects blue light—both too much and too little—can have? Getting the right amount of light, at the right time is key for maintaining your mood.
Shift work (graveyard shifts) and jet lag give glimpses into the effect of light (or lack thereof) on mood. Those who work late and sleep during the day often experience shifts in mood or irritability. Likewise, those who travel across time zones struggle adjusting to a new sleeping schedule. Temporary insomnia imposed by travel can leave you feeling edgy, exhausted, and emotionally off kilter.
Additionally, those who experience seasonal affective disorder (SAD) struggle with shorter days with shorter periods of natural light. Some find comfort with SAD lamps, or light therapy. Light therapy is a possible treatment for SAD.
Light therapy is simple and can be done at home. A light therapy box (or SAD lamp) emits bright light that mimics the wavelength of natural light. Flooding the face and eyes with this bright light can help offset some of the mood shifts that come with the lack of natural light in the winter months. It can also help those who struggle with some sleep disorders, or adjusting to a graveyard shift.
Animal studies have offered additional clues. Researchers have noticed anxious and depressive symptoms in mice forced to live in constant light or constant darkness. While “constant light” might sound uplifting, consider your newfound knowledge. It also means constantbluelight. That means that the eyes and brain are constantly stimulated, making rest hard to come by.
当你推断人类相似的条件,it’s not hard to imagine similar consequences. Humans experience the same affects under constant blue light. You need light to play and you seek darkness for rest.
Loosening Blue Light’s Grip on Your Sleep
Technology is the future, and screens are not going away anytime soon—if ever. It’s a fair assumption that most don’t want to risk social isolation by foregoing screens completely. Luckily, you can stay plugged in without damaging your physical and emotional wellness. Take a look at some ideas for finding a healthy balance:
Limit or eliminate your screen usage at a certain time．Remember the two-hour tablet study. Try turning off (or putting away) your devices more than two hours before bed. Going cold turkey might be hard. Try doing this in 30-minute increments, increasing the time before bed as you get more comfortable.
Swap out your wind-down activities．Opt for something that soothes, rather than excitesyour brain．This could be reading, journaling, or walking. Any activity that doesn’t involve, or at least doesn’t depend on, a screen to function, will do.
Add a blue-light filter to all of your devices．If you use Apple products, open the control center from your home screen. You might be familiar with the brightness icon, which allows you to control the intensity of light coming out of your screen. However, if you firmly hold down on the button, a new view will appear. Tap the button below the brightness meter (the image is a moon inside a sun). Turning this on will filter out most of the blue light. If you’re using a laptop or desktop, look up applications that provide the same function. Google Chrome has various extension options (like “Screen Shader”). You can also download an app like “f.lux.”
Screens might be here to stay, but that doesn’t mean they must rule the entirety of your daysandnights. Armed with this new information about how technology affects sleep, all you need is a little bit of forethought and planning to reclaim a regular, restful routine. Maybe a tip from the list above resonates with you. Or you can find something better that integrates to your life. Either way, it’s possible to balance your screen usage and limit your exposure to blue light.
About the Author
Jenna Templetonis a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
Wood B; Rea MS; Plitnick B; Figueiro MG. 2013. Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression.Applied Ergonomics.44(2): 237-240.
BEEP! BEEP! BEEP! BEEP!An entire night has passed in the blink of an eye. The last thing you remember is your head hitting the pillow in the dark. Now, seemingly seconds later, the incessant, blaring of the alarm clock wakes you. But it does no help in reminding you what day it is, where you are, or perhaps evenwhoyou are.
Surely, you’ve experienced a morning like this: groggy, confused, andsleep-deprived．The effort to keep your eyes open feels exhausting. Standing up and leaving your warm bed behind is torturous. The day’s long to-do list awaits you and seems daunting.
Of course, you soldier on and make it through the day. But what does that day look like? It’s surely not smooth sailing, all quiet keyboard clicks and soothing, classical music. No, on days like this, you’re more likely to hear a cacophony of noises—the cell phone ringing, inbox pinging, and doors slamming after you in a hurry. All whilst trying to drown out the chatter in your head— “Don’t forget to do this!” and “I forgot to do that!”
Foregoing solid, quality sleep can affect your day in a big way. It’s important to remember that the effects of sleep deprivation are not just physical, like the physical feeling of exhaustion. Just like the scenario above, low-quality or insufficient sleep can manifest itself精神和情感．包括浓度,短attention span, and even anger. Lack of sleep can also mean a lack of motivation and sharp decision-making skills, forgetfulness, and anxiety.
Sleep is important for feeling rested, but it’s more than physical downtime. Sleep is alsoyour brain’schance to recharge and regroup. Let’s look more in-depth at the physical and mental benefits of regular, quality sleep.
Sleep and Health: The Pros and Cons
Pro of Good Sleep
Con of Poor Sleep
Mental
Solidifies memory retention and information recall
Decreases ability to concentrate
Enhances learning and problem-solving capabilities
Poor decision-making skills
Increases alertness
Shorter attention span
Boosts creativity
Lack of motivation
Promotes adaptability and resiliency
Inability to cope with change
Better regulation of emotions
Increases risk for feeling down
Physical
Maintains cardiovascular health
Increases risk for cardiovascular and kidney issues
Helps regulate hormones associated with hunger
Increases risk of obesity
Helps maintain normal blood sugar levels
Increases risk for blood-sugar issues
Maintains healthy development, muscle growth, and tissue repair
Interruption of growth hormone secretion
Supports strong immunity
Increases risk of common cold
Science of Sleep: What Happens When You Snooze
Sleep gives your body and mind an opportunity to power down and recharge. It might seem like this period is simply an absence of consciousness, where the body goes into a sort of idling mode. However, during sleep, your body and brain are actually working hard. Sleep activates a process that helps you rest, repair, and recharge. Take a closer look at the processes during the four different stages of sleep.
Stage 1 is the period between wakefulness and sleep. In this stage, everything starts to slow down. Muscles soften, heart and breathing rates decrease, and brain-wave patterns begin to change.
Stage 2 is light sleep. Your muscles loosen even more, heart and breathing rates continue to slow, and your body temperature drops.
Stage 3 is the deepest sleep stage. Here, your heart and breathing rates come to the lowest point of the entire sleep cycle. Your muscles are extremely relaxed and rousing you would prove difficult. It’s this stage that is integral to quality sleep. Without enough time spent in this sleep state, you will not awaken feeling well-rested.
Stage 4 (the final stage of the sleep cycle) is known as REM sleep, or rapid eye movement sleep. The first three stages involve non-rapid eye movement sleep or non-REM (NREM).
In many other ways, REM is also quite the opposite of the preceding three stages. Heart rate increases and breathing rate can quicken and become irregular. Eyes move rapidly behind the eyelids and brain activity livens. Dreaming is commonly experienced during the REM sleep stage. Your body might actually experience temporary paralysis of the limbs, a protective measure to keep the body from acting out movements about which you dream.
These four stages are cycled through in succession until you wake up. It’s necessary for you to experience both NREM and REM sleep to remain sharp through the day. Without both, memory consolidation is harmed. As you’ve surely experienced, after a night of little-to-no sleep, it can be very difficult to recall even simple information quickly.
Factors Impacting Your Sleep
Good sleep can seem like a complex puzzle. Many factors can influence the quality and duration of your sleep. If you have trouble sleeping through the night, try keeping a journal to monitor the factors below. You can jot down notes throughout the day or write a quick summary before bed. Whichever your preferred method, having a daily snapshot of your diet, activity level, and emotional state can give you an idea of which of these things improve or harm your sleep quality:
Caffeine:This stimulant usuallywakes up the body and can keep you from feeling tired．In fact, caffeine actually blocks the substance adenosine, a chemical that your body secretes to make you sleepy. While this can be a benefit in the morning or during a long day, ingesting too much caffeine in the late afternoon or early evening can affect your sleep.
Alcohol:Drinking too much alcohol too late in the evening can disrupt your sleep patterns. More specifically, it can disrupt your REM sleep, leaving your cycles incomplete. On a simpler level, alcohol is a diuretic, meaning it increases the urge to urinate more frequently. So, having too much alcohol can also disrupt your rest because you might have to make more frequent trips to the bathroom.
Diet:The timing and content of your last meal can affect your readiness for bed. Think of the blood sugar surge that comes from a meal or snack. The boost in energy late in the day can keep you from winding down easily.
Physical activity:Regularexercisecan help you maintain a regular sleep schedule. Just don’t exercise too late in the evening before bed, or your body won’t have time to settle back down before turning in.
Stress level and emotional state:Consider how stressful your day was or your emotional state throughout the day. If you’re feeling especially worn down, worried, or otherwisestressed, it can be very difficult to quiet your mind for bed.
Bright lights: You’re constantly being bombarded by light, with can impact production of your sleep hormone. Make sure your room is dark, and take a break from bright screens (TV, phones, and tablets) before you tuck in.
7 Tips for Better Quality Rest
After journaling for a week, you may notice some patterns. Pay close attention to what these clues are trying to tell you. From these, you can create a personalized wind-down plan to prepare you for bedtime. If journaling isn’t your style, or you need some easy ideas, the seven tips for super sleep are below:
Consider cutting back on how much caffeine you drink, or impose a “caffeine deadline”—a point at which you won’t ingest any more for the day.
Drink alcohol in moderation or impose an “alcohol deadline” so that your body has time to readjust before bed.
Avoid eating a meal or post-meal snack too late in the evening.
Exercise regularly, preferably early in the day. A good starting point is 20 minutes per day—and work up from there.
Plan forat least七个小时的睡眠。你可能需要超过7．But this is a good target to work up to if you’re currently and routinely getting less than this benchmark. While you may not be able to reach seven hours immediately, start incrementally heading for bed sooner so the change is gradual and more doable.
Incorporate relaxation or meditation into your wind-down routine. Turn off screens, dim your bedroom lights, play light instrumental music. Light stretching can help your body release tension before laying down.
About the Author
Jenna Templetonis a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
//www.taprootgallery.com/wp-content/uploads/2018/08/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg5121024Jenna TempletonJenna Templeton2018-10-01 10:00:162022-07-24 22:37:23The Science of Slumber: Sleep and Health
You might not want to think about it, but we know germs are everywhere. Every place you go and everything you touch is awash withbacteria and other microbes．No nook, cranny, or surface is truly, totally clean. The good news is that most of the 60,000 types of germs you encounter every day are harmless, or even helpful, to your health. (That’s assuming you have a normal level of immunity.)
About one to two percent of germs, however, are potentially dangerous to your health. And the higher the germ density on an object, the more likely a sinister germ is living on it. One of the easiest ways to prevent contracting illnesses from these harmful germs is obvious—limit your contact.
That means cleaning your hands and your home. Of course, you do your best to keep clean areas where you know harmful germs love to camp out (e.g., toilets, communal shower floors). You also clean where microbes could do some damage by coming into contact with food (kitchen countertops or the dining room table).
But potentially harmful germs often lurk in places you might not expect. So, you probably aren’t trying to avoid or clean them. Below, you’ll find seven hidden sources of germs, and what you can do to help keep yourself healthy.
1. Laundry Machines
It’s time to air your hamper’s dirty laundry: your clothing is covered in germs. Each pair of underwear harbors 0.1 gram of fecal matter, meaning one load of laundry could have about 100 million E. coli bacteria roaming around. That might not be what you’d expect from an appliance you think is clean—because its job is to, well, clean. To combat the ick, you need to take a two-pronged approach:
1. Get your clothes free from as many of those E. coli germs as possible.
2. Keep your machine more sanitary.
To get your clothes cleaner, wash in hot water and dry them in a dryer for 45 minutes. If fabric care instructions direct against either of both of these tips, line dry in the sun. Also, don’t sort or fold clean laundry on the same table you used to sort dirty laundry without disinfecting first.
To kill bacteria in your washing machine, wash your whites first using hot water and chlorine bleach. And wash your underwear separately after you’ve completed all your other loads.
Oh, and wash your hands thoroughly after handling dirty or wet laundry.
2. Kitchen Faucet
You probably already know bathroom faucets are a hotbed for germs. That’s why many public restrooms have moved to automated models. But the kitchen faucet can host an unsavory bunch of bacteria, like E. coli, salmonella, shigella, campylobacter, norovirus, and even hepatitis-A.
And nope, it’s not just the handles (though you should clean those regularly, too). You know the tiny metal aeration screen at the end of your faucet? Turns out it provides the perfect conditions for germ growth. If you accidentally touch the screen with dirty fingers or a contaminated piece of food, the near-constant moist conditions can let bacteria grow wild. Eventually, that builds into a biofilm that can break off into the water stream and onto whatever is below.
If biofilm chunks aren’t the secret ingredient to your favorite recipe, follow thishouse cleaning secret: Clean your aeration screen by removing it and soaking in a diluted bleach solution once a week. Then let the water run for a few minutes after placing it back onto your faucet.
3. Car Dashboard
It makes sense that something with so many touch points (steering wheel, audio knobs, thermostat controllers, vents, etc.) would be on the receiving end of all the germs you and your passengers have on your hands.
But what can make this area extra gross might surprise you—mold.
It turns out the air sucked through the ventilation system can aerate mold and bacteria out on passengers or onto the dashboard itself. Since the dashboard is usually warm from the engine and sunlight, it’s a welcoming host for mold and bacteria.
Your best bet is to wipe down your entire dashboard, including the vent slats, with disinfecting wipes at least once a week. If you’re prone to allergies or asthma, you may want to clean your dash more often to keep the mold at bay.
4. Mobile Phone
This one might be a little less shocking, considering you may have heard for years that your mobile phone can harbor more bacteria than an average toilet.
That’s because it combines the two most likely sources of human germs—your mouth and your hands—into one area. Add that to the fact that most people plop down their phones without a lot of thought to what germs could reside on the surface. Also, many phone cases have grooves and crevices that are perfect hiding places for germs. It’s no wonder your favorite devices are such filthy cesspools.
But what may be surprising: how often experts now say you should clean your handheld devices. If you’re careful about handwashing and watching where you place your phone, you can probably get away with disinfecting your mobile phone a few times a week. (Use wipes approved for use on electronics.) If you’re less discriminating, give your device a daily wipe down to avoid serious bacteria, like staph and salmonella.
This advice is especially true if you’re using your phone (or tablet)in the kitchento look up and follow recipes. In this case, wipe down the screen every time you wash your hands while making the meal. Sound too laborious? Use a cookbook, print out the recipe, or use a smart speaker to read the recipe aloud to you as you cook.
5. Vacuum Cleaner
It seems like the answer to a bad riddle: what makes things dirtier as it cleans? Vacuum cleaners.
他们做了有效的吸收明显脏兮兮的things like dust, hair, and food particles. But that can create a whirlwind of bacteria growth in the bag that can end up coming out the bottom. And the brushes (both the main brushes or rollers and the hose attachment brush) often contain E. coli and mold that you’re inadvertently spreading from rooms like the bathroom and kitchen to your living room and bedrooms.
The best ways to clean your cleaner? Opt for a bagless vacuum, as bags tend to promote more bacteria growth. (You can also purchase bags with antibacterial linings.) Open your bagless cylinder or bag compartment outside and throw the contents in the trash to avoid stirring up a cloud of bacteria. Then clean it out with a diluted bleach solution and allow to air dry after each use. Spray brushes with disinfectant after each use, too.
A common place where germs hide is in polyester fabric, which is what most weightlifting gloves are made from. That leads to germs on every bar, plate, and free weight you use clinging to your gloves. So, be extra diligent in not touching your eyes, nose, or mouth when wearing them. Better yet, ditch the gloves to strengthen your grip and forearms.
If you’re more of acardioperson, you’re still at risk. Scary bacteria can hang out on your favorite cardio machine. To help protect yourself from possible illness:
Put a towel down on machines with seats.
Use hand sanitizer after using rowers, bikes, and other machines with handles.
Be courteous by wiping machines down after you use them.
7. All the Money (Purse, Wallet, Credit Cards, Bills, and Coins)
When it comes to payments changing hands, it’s not all about the Benjamins—it’s also about all the germs.
Paper money is just plain gross. It gathers germs from everything it touches, which is a lot of hands. And the surfaces of paper currency are fibrous, so it holds onto them.Researchers have shownthat money (94 percent in one study) can carry viruses, skin bacteria, E. coli, salmonella, and even resistant staph.
If you choose to use plastic, you’re not much better off. Credit cards also rack up impressive germ collections. That’s because they’re also passed hand-to-hand. And all the nooks and crannies of a credit card provide hiding places for germs.
Given what you’ve just read, it’s probably not surprising that your wallet or purse are stuffed with germs. After all, that’s where you probably keep your money. And in the case of a purse, your mobile phone, too.
What can you do? You have to pay for important things like food. So, you can’t really avoid these hidden sources of germs. But you can wipe down your credit cards with antibacterial wipes. Same with your wallet and some surfaces of your purse. It’s harder to actually wash cash.
But the best thing you can do is wash your hands after contacting these items. And avoid touching your eyes, nose, or mouth while you’re shopping or after paying for anything with cash.
Clean Up the Hidden Sources of Germs
Scared yet? You don’t need to be. Identifying these hidden sources of germs helps you know where to focus extra cleaning energy. And using the house cleaning secrets you’ve read will help lessen your exposure to potentially harmful germs.
And it’s all about exposure. Being smart about where harmful germs are lurking is a good thing. Butyour immune systemis also there to protect you. So, a combination of good cleaning practices (including these hidden sources of germs), and提高免疫力的习惯can help you stay healthy.
//www.taprootgallery.com/wp-content/uploads/2018/08/Gas-mask-AdobeStock_18902223.jpg418835staffstaff2018-09-10 10:00:072022-07-24 22:42:437 Hidden Sources of Germs Exposed
Thanks for sharing! Entering your USANA ID number creates a unique URL, which allows you to receive credit on referrals.
Here’s how it works: When the link is clicked, a cookie (if allowed) is created. Shopping buttons on applicable product pages will appear to the referred user. A click on these buttons passes your referral information to USANA’s Shopping Cart, tying purchases made on cookie-containing devices to you for 30 days. In addition, if a person clicks on this unique URL and then later visits USANA.com and makes a purchase (within 30 days), you receive credit for the sale.
