Why You Need to Scrape Your Tongue Every Day

Even if you always brush and floss your teeth, you could still be skipping one very important oral hygiene routine: Cleaning your tongue. 

Failing to give this organ some love may kick-start gum disease, which is correlated with heart disease, says Pia Lieb, D.D.S., a cosmetic dentist in New York City. Perhaps more pressing: All that gunk trapped on your tongue can give you gnarly breath. 

The Fix: 

Head to the pharmacy and buy a hard, plastic tongue scraper. Avoid soft wristband models or the grooves on the back of your toothbrush. They simply aren’t strong enough, says Dr. Lieb.

In a pinch, a teaspoon should also get the job done, she says. Once you have your tool of choice, reach to the back of your tongue and rake through the fuzzy surface, or papillae, multiple times to bring any plaque, or a sticky film of food or bacteria, to the front. 

After thoroughly combing through your tongue, use a mouthwash that contains hydrogen peroxide to lift out any remaining matter and rinse it out. 

Do this routine twice a day, at night and especially in the morning. Anaerobic bacteria multiply in dark, moist, and warm conditions—like the environment of your mouth—when you’re sleeping, says Dr. Lieb.

Bonus benefit: 

A Belgian study found that tastes will appear stronger after only 2 weeks of cleaning your tongue. 

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

The Amazing Way Exercise Appears To Fight Cancer Tumors Directly

Cancer patients are often advised to exercise, and it’s easy to understand why. A cancer diagnosis is life-shattering, so patients often fall into a deep depression, which makes recovery all the more difficult. Far better to challenge oneself with exercise goals, be they hitting a set minutes-per-week target or finishing a half marathon. Exercise can't guarantee anyone a recovery from cancer, but the opposite—depressed, inactive acceptance of one's condition—is almost certain to create a downward spiral.

This is the mostly psychological side of exercise and cancer. But are there also physical pathways by which exercise can improve cancer outcomes? Research published in the Journal of the National Cancer Institute indicates that the answer is yes.

Kansas State University exercise physiologist Brad Behnke has been studying prostate-cancer tumor growth in rats that either exercise or are sedentary. As with humans, rats divert blood flow to the muscles when exercising. The result, in Behnke's research to date, is a 200% increase in tumor blood flow during exercise.

That sounds like it could be a bad thing, at least if more blood flow "fed" tumor growth, and accelerated metastasis (spread of the disease to other organs). However, the opposite is what occurs, according to Behnke.

"When a tumor lacks oxygen, it releases just about every growth factor you can think of, which often results in metastasis," he explained to Runner's World Newswire by email. "Simply speaking, the tumor says, 'I can't breathe here, so let's pick up and move somewhere else in the body.' "

When a tumor is bathed in oxygen, on the other hand, its activity tends to slow. In an earlier paper, Behnke demonstrated a 90% decrease in "tumor hypoxia" (low oxygen) among rats that engaged in long-term, moderate-intensity treadmill exercise. "As far as I know, this is the largest reduction in tumor hypoxia of any intervention, including drugs," he said.

Another study by a different group of researchers has shown that aerobic exercise can lead to "normalization of the tissue microenvironment in human breast tumors." In other words, exercise can help the tissue return to its pre-tumor state, or forestall development of a more aggressive and dangerous cancer.

In addition, greater blood flow and oxygen delivery to a tumor can potentially increase transport of cancer-fighting therapies to the tumor. For example, exercisers respond better to radiation treatments, Behnke said. Exercise increases blood flow by increasing blood pumping and pressure, and by decreasing blood vessel constriction.

Behnke's research has focused on low- to moderate-intensity exercise such as brisk walking or slow jogging, and human studies have not been conducted yet.

"There really aren't any negative effects to moderate-intensity exercise," he said. "Exercise improves the side effects of cancer and treatments, but what the exercise does to the tumor is likely beneficial as well."

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

Fingernails: 5 Signs That Point to Bigger Health Problems

Changes in the fingernails can indicate everything from heart disease to thyroid problems and malnutrition. Here are some nail conditions that might require medical attention.

When Nail Separates from Nail Bed

What it looks like: Fingernails become loose and can separate from the nail bed.

• Possible causes:
• Injury or infection
• Thyroid disease
• Drug reactions
• Psoriasis
• Reactions to nail hardeners

Your Nails Look Yellow

What it looks like: Yellow discoloration in the fingernails. Nails thicken and new growth slows. Nails may lack a cuticle and may detach from the nail bed.

Possible causes:

• Respiratory conditions, such as chronic bronchitis
• Swelling of the hands (lymphedema)

Spoon Nails

What it looks like: Soft nails that look scooped out. In spoon nails (koilonychia), the depression usually is large enough to hold a drop of liquid.

Possible causes:

• Iron deficiency
• Anemia

Nail Clubbing

What it looks like: The tips of the fingers become enlarged and the nails curve around the fingertips.

Possible causes:

• Low oxygen levels in the blood, which could point to heart disease
• Inflammatory bowel disease
• Cardiovascular disease
• Liver disease

Opaque Nails

What it looks like: Nails look mostly opaque but have a dark band at the tips (a condition known as Terry's Nails)

Possible causes:

• Malnutrition
• Congestive heart failure
• Diabetes
• Liver disease

If your senior parent has one of these nail problems, and it doesn't go away, make an appointment with your doctor to get it diagnosed.

This Information compiled from Mayo Clinic

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

4 Best Foods For Your Brain

If most days start with a search for your keys, or you wander from room to room trying to remember why you're in that room, you might be interested in this news: Research suggests that certain foods can help stave off age-related memory loss, dementia, and even Alzheimer's disease.

A recent study published in the journal Alzheimer's & Dementiafound that a new diet—aptly named the MIND Diet—may reduce the risk of developing Alzheimer's by 53%. Before you balk at the idea of having to hew to yet another eating plan, the research suggests you don't have to follow every detail of the MIND Diet to benefit. Even study participants who only "moderately" adhered to the diet lowered their risk of Alzheimer's by 35%.

So, what's for breakfast, lunch, and dinner on this brain-boosting plan? It's a combination of the Mediterranean and DASH diets (MIND stands for Mediterrranean-DASH Intervention for Neurodegenerative Delay), both of which have received rave reviews for their heart-healthy benefits and call for lots of vegetables, fruits, healthy fats (such as nuts and olive oil) and lean proteins (such as fish and chicken).

"Typically, what's good for the heart is good for the brain," says Michelle M. Mielke, PhD, associate professor in the department of health sciences research at the Mayo Clinic whose research focuses on Alzheimer's disease and other neurodegenerative conditions. After all, your brain needs about 20% of the blood your heart pumps in order to get enough oxygen and fuel—which means if your heart isn't in tip-top shape, your brain cells may have trouble getting what they need to function optimally.

To fuel your body and brain, load up on the following key players in the MIND diet:

Fatty fish

Seafood offers at least two nutrients that help keep your mind sharp: Omega-3 fats and vitamin D. Tufts University research found that people who ate fish like salmon, tuna, and halibut three times a week reduced their risk of Alzheimer's disease by nearly 40%. "Omega-3 fatty acids contain DHA and EPA, which are highly concentrated in the brain and are crucial for optimal brain function," says Joy Dubost, PhD, RD, a dietitian and spokesperson for the Academy of Nutrition and Dietetics. Fatty fish are also a great source of vitamin D, says Dubost, and numerous studies indicate D can help protect the brain. "Just one 4-ounce piece of cooked salmon contains 600 IU of vitamin D," she says, "which is pretty high for a food source of D."

Green leafy vegetables

Loaded with vitamin K, greens such as spinach, kale, and collards have been shown to slow cognitive decline. According to a new study from Rush University Medical Center, people who ate 1 to 2 servings of leafy greens each day had the cognitive ability of a person 11 years younger than those who consumed none.

Olive oil

Chalk up one more reason why this oil is a smart choice: It's an excellent source of polyphenols—powerful antioxidants that have can help prevent and even reverse age- and disease-related memory problems. Research published in the Journal of Alzheimer's Disease found that extra virgin olive oil improves learning and memory, and other studies have shown that swapping saturated fats for mono- and polyunsaturated fats (like the kind found in olive oil) is associated with a lower risk for Alzheimer's disease.

Blueberries

This super berry contains an antioxidant—anthocyanin—that may be particularly healthy for your brain. Recent research from Tufts University found that anthocyanins can cross the blood-brain barrier, protecting brain cells from oxidation and boosting communication between brain neurons. A Harvard Nurses' Health Study of 16,000 women over the age of 70 found that women who consumed 2 or more half-cup servings of blueberries or strawberries per week remained mentally sharper than those who didn't eat the berries. Tufts animal studies have found that blueberries help improve short-term memory, navigational skills, balance and coordination.

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

Worst Nightmare - Getting Diarrhea On A Run

It's a nightmare scenario for runners: A spirited jaunt on your favorite back country trail turns into a sprint for the nearest tree when nature suddenly calls—and not the friendly kind of call.

Although you may fight valiantly, you're ultimately forced to drop trou and drop a deuce.

Hopefully this has never happened to you. But in the unfortunate event that you suddenly feel the urge, remember this advice to keep your run from going down the crapper.

Why do you get diarrhea on a run?

The physical motion of running manhandles your intestines (and whatever's in them) for a prolonged period of time, says Men's Health nutrition advisor Mike Roussell, PhD. If you've ever made the mistake of eating or drinking too much water before you run, you know the sickening feeling of your stomach contents sloshing around. When you run, your body also draws blood away from your intestines and into your aching muscles, causing a disruption in normal digestion, Roussell says. That's when, as they say, shit happens.

What should you do?

If you're on a training run and you feel the urge, just walk; the jostling motion of running can make it tough to hold back the goods.

To help prevent diarrhea, avoid fiber-rich foods such as beans, nuts, and raisins for several hours before you run.

While fiber can give you plenty of energy and help you lose weight, some fiber-rich foods may also make your stomach and lower GI tract feel heavier if you consume them too close to an exercise session. It takes about 2 hours for fiber to leave your stomach and enter your intestine, so you'll want to give yourself enough time between eating it and setting out on your run.

Worst Case Scenario: 

Find a nice, peaceful spot in the woods to do your business, and look for a large, dry leaf.

You know the rest

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

Burn 350 Calories With These Easy Moves

When life's as busy as it is, simple is good. Easy, quick, and still super effective: even better. So when we came across a recent study in the Journal of Strength and Conditioning Research that found alternating between two basic Kettle Bell (KB) exercises was powerful enough to count as your cardio and strength training in one, we were pumped to try it. Especially when we heard it could burn between 300 to 350 calories in only 30 minutes.

According to the study authors, this new research provides the first evidence that a continuous KB protocol can produce the same metabolic cost of moderate intensity treadmill walking (4 MPH) with a 4% grade, and potentially have a positive effect on the improvement of aerobic fitness. What's more, it'll slim and tone your entire body, including your core, and help you build and maintain strong, lean muscle mass.

"As people age, loss of muscle mass increases, leading to problems with balance, falls, and weakness," says study co-author Robert Kraemer. "This form of exercise would be particularly helpful in this regard." It's also great for when the weather isn't cooperating and you're stuck inside or short on time.

So what do you have to do? In the study, participants performed 3 continuous 10-minute sets of 10 kettlebell swings followed by 10 sumo deadlifts, with a 3-minute rest between each set. You'll definitely break a sweat, but with only 2 moves to think about you can zone out, pump your music, or work out in front of another episode of House Hunters.

Grab a 'bell and get to it. Start with a weight of 10 pounds or less until you've mastered your form (if you're totally new to KBs, consider taking a class or a training session with a pro to nail the basics) and slowly work your way up to 20 or 25 pounds. As the workout progresses—and you lose steam—pick up a lighter weight to avoid compromising your form.

2-Handed Swing move

Grab a kettlebell and stand with feet shoulder-width apart, toes turned out about 45 degrees. Place kettlebell on the floor between feet. Squat down and grab handle with an overhand grip. Push heels firmly into the floor and stand up, keeping arms extended. Swing it and burn those calories!

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!

6 Vital Nutrition Tips for Elderly Parents

As people age, their diets may need to change, especially if their diets are not well-balanced. Generally, doctors will recommend a well-balanced diet for older adults, meaning that they should eat a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall health. According to Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, in addition to eating a healthful variety of foods, there are specific things a caregiver can incorporate into their their loved one's diet to boost his or her health.

1. Prepare Meals Rich in these Nutrients

• Omega 3 fatty acids

The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish. Your older relative should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.

• Calcium 

The need for calcium increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure.The World Health Organization (WHO) recommends that adults over the age of 50 get at least 1200 milligrams per day of calcium – equal to about four cups of fortified orange juice, dairy milk, or fortified non-dairy milks such as almond or soy. Leafy greens like kale and turnip greens are also great sources of absorbable calcium. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your loved one's doctor to see if he or she should take a calcium supplement.

2. Limit Sodium Intake

For those with hypertension (high blood pressure), one of the most important things caregivers can do to help is to prepare foods that are low in sodium. Most people are surprised to find out that added table salt accounts for only a small percent of sodium content in food. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.

Fresh and frozen fruits and vegetables, dry beans, unsalted nuts and nut butters, and grains like brown rice and oats are all foods that are naturally low in sodium, so try and incorporate them as much as possible in their diet.

3. Hydration Needed

As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. If you notice that your loved one is not drinking liquids very often, make sure that you provide them with it. If they do not feel thirsty, chances are they may not think about drinking a glass of water.

If you are concerned that your loved one may not be properly hydrated, check his or her urine. Urine is the surest sign of hydration or lack of it. If their urine is clear and light, then they are most likely properly hydrated. If, however, their urine is dark and/or cloudy, they will need to start drinking more liquids.

Dietary Change for Elder Parents can be a Difficult Task

Making dietary changes can be difficult for anybody. It can be especially difficult for older adults, though, because people get stuck in habits. If your loved one needs to make dietary changes to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change. Frechman recommends three important areas in which caregivers can help.

Be with them

4. Incorporate Changes Gradually

Older people are usually skeptical of change. They need to make small changes gradually. As the caregiver, you should reinforce this and make sure that your loved one is incorporating the new foods into their diet.

For example, if your parent is diabetic and needs to adjust their carbohydrate intake consistency, incorporate oatmeal as breakfast once or twice per week. As they get used to it, oatmeal can be added to three to four times per week. If your parent normally eats white bread, give them a wheat bread sandwich a couple times per week, and gradually increase it so that white bread is completely cut out of their diet.

5. Set an example to Them

When an older adult has to change their diet for health reasons, they can feel singled out. Eating is a social activity and it is important to eat meals with your loved one. It is equally important that when you eat with them, you eat the same foods as them. When sitting down for a family meal, don't make a special meal for your aging loved one and something different for everybody else. By eating with them and eating the same foods as them, the dietary changes being made won't seem so drastic.

6. Be Creative

Sometimes older adults simply refuse to make necessary nutritional changes, even if they are doctor recommended. People with dementia, especially, may refuse to eat certain things. Be creative. If your loved one needs protein, try making them a smoothie with wheat germ. Wheat germ is not a supplement that may interact with prescription medications, but an actual food with very high amounts of protein. Sometimes, foods can be blended into a smoothie to ensure that your loved one consumes the necessary nutrients.

Be creative when it comes to cooking

For more health info and promotions, please follow us on Facebook- Wellness Lab

Download Wellness Lab Mobile App now for more promotions 

If you like this article, you can share this to your friends and families , together we share the health information and the taste of a healthy life!