“The Number 1 Secret to Getting Leaner, According to Trainers”

 

This is the most effective method for achieving stronger muscles, fat loss, and a more toned body.

 

Despite what you may see on late-night infomercials or read in your spam inbox, there are no magical ways to sculpt the ideal body overnight. Building a lean, toned physique takes hard work and dedication. While it's true that no fitness fad or diet of the month will ever replace good, old-fashioned clean eating and exercise, there are ways to speed up your lean body journey and achieve the look you've always wanted in a more efficient manner. Luckily, we spoke with a few accredited fitness trainers and strength coaches to get their take on the most overlooked secret to getting lean. To start, stop expecting results within a matter of hours or days. Personal fitness is about the journey just as much as the destination. Your road toward a better body will be much more enjoyable once you accept that. "If your best-laid plans for leaning out are taking longer than anticipated, make sure you don't view it as a failure," explains Jack McNamara, Ms.C., NASM-CPT, C.S.C.S., of TrainFitness. "Progress can occur in peaks and troughs, so remember to be kind to yourself and stick with the plan. The key to successful fat loss is consistency over severity."

 

PRIORITIZE SLEEP: Changing your physique may start in the gym, but it continues at bedtime. When we exercise, we push our bodies to exhaustion, burning stored energy and breaking down muscle fibers along the way. In many ways, however, this is only half of the fitness process. Proper rest following an intense bout of exercise is just as important as the workout itself. "Perhaps the most overlooked aspect of getting lean is also one of the most important, especially if you're already leaner to start with. Getting decent sleep may be the most important thing you can do to improve fat loss if you're lean," McNamara explains. He adds that numerous bodily hormones are in charge of regulating both overall sleep quality and circadian rhythm. "When these hormones are dysregulated, it can severely impact our level of hunger, the types of food we crave, even how active we'll be throughout the day. All of these combine to make successful fat loss an uphill struggle," McNamara says.

 

STAY ACTIVE OUTSIDE OF THE GYM: Attaining (and maintaining) a lean look is a lifestyle, not a chore to be accomplished day in and day out. Stop viewing exercise and physical activity as a job and start incorporating them into various aspects of your life. "One key aspect of getting lean that is forgotten about is the activity outside of your strength sessions and nutrition plan," says Jack Coxall, Co-Founder and Personal Trainer/UKSCA Accredited Strength and Conditioning Coach at Fitness Lab. "Even if you work out 6 times a week, that is 6 hours out of 168 hours in a week. The real success comes from everything you do outside of the gym when it comes to getting lean." According to Coxall, roughly 20-25% of an average adult's daily energy expenditure (calories burned) actually comes via "non-exercise activity thermogenesis" (NEAT), or all your activities and movements performed throughout the day. "Yes, you have the classic 10,000 steps per day as an example, but it doesn't have to be this," says Coxall. "Three brisk, 10-minute walks have proven to be just as beneficial. Do a 30-minute yoga session, bike rides, dog walks, or Pilates. Improving and staying consistent with your daily movement, up and away from the desk and sofa, is a key aspect of getting lean from your strength session and diet plan."

 

PERFORM HIGH INTENSITY INTERVAL TRAINING (HIIT): You no doubt already know that cardio is your friend when it comes to weight loss. That being said, incorporating some HIIT, or high-intensity interval training, into your usual cardio routine can make a big difference in terms of leaning out. Characterized by short bursts of intense motion followed by a shorter period of rest repeated in a cyclic manner, HIIT has recently emerged as a popular approach to cardio. For example, perform 40 seconds of jumping jacks followed by 15 seconds of rest, and repeat 5-10 times total, and boom! You've done a HIIT workout. HIIT has been shown to burn more calories than traditional cardio, promote increased fat burning even while at rest, and can be accomplished in a fraction of the time it would take to complete a regular workout! "To maximize your metabolic rate, trigger protein synthesis for the repair and replenishment of muscles and reap the rewards of cardio exercise without having to take hours out of your day, HIIT is the way to go," McNamara recommends. "Keep your sessions short, sharp, and intense (30 minutes or less will suffice) and separate them from your weight training sessions. Keep your HIIT session to a maximum of 2-3 a week, ideally with 48 hours in between."

 

DON'T NEGLECT YOUR MUSCLES: While working toward a lean, toned look, tons of people make the mistake of focusing entirely on aerobics. This approach, however, is only covering half the fitness fight. "Many people think that the fastest way to get lean is to do cardio hours, maximizing the 'calories burned' figure on their treadmill or fitness tracker," McNamara states. "But maintaining your weight-training throughout a fat loss phase is essential to maintain strength and muscle mass. Cutting back on weight-training when you cut back on calories will actually lead to increased muscle loss, which, in turn, will cause your metabolic rate to plummet." We all want to look our best and slim down, but at the same time, no one wants to sacrifice their muscles or strength. Besides that, ensuring your muscles are healthy and growing will actually help you lean out faster. Bigger muscles mean more calories burned. "Trainers often ask their clients how they want to feel when they achieve their sought-after goals. The most common answers are 'fit,' 'lean,' 'confident,' and 'strong,'" says Life Time Dietitian and Personal Trainer Paul Kriegler. "To achieve these results, following a relatively intense resistance training is essential. This could include bodyweight plyometrics, advanced yoga practice, or a significant devotion to consistent weightlifting with heavier weights than you might normally do." Kriegler adds that a resistance training session should be strenuous enough to induce a period of rest and recovery for your body. "The other tip I'd pair with strength training is increasing your protein intake to about one gram per pound of your ideal body weight," Kriegler says. "High-protein diets support the maintenance or growth of muscle and are more effective than other diets for the maintenance of weight after weight loss."

 

BY: John Anderer, Eat This, Not That, DECEMBER 13, 2021, FACT CHECKED BY: Faye Brennan

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Better Skin After 50”

 

GET GLOWING SKIN NOW: Your wisdom and confidence may grow as you get older, but the same isn't true for many of your hormone levels. During menopause, lower levels of estrogen have a big impact on your skin. Less estrogen makes you prone to thinning, sagging, and wrinkling. Fortunately, you can relieve some of the skin-related effects of aging by taking care of your specific skin care needs.

YOUR SKIN AND MENOPAUSE: Menopause causes many changes to your skin. Your body stops making as much collagen. You lose some fat under your skin and your skin's elasticity drops. That, combined with dryness caused by hormonal changes, can cause sagging -- especially around the neck, jawline, and cheeks -- and fine lines and wrinkles. The lines and wrinkles you get with menopause are often crow's feet and lines above the upper lip.

CLEAN UP! Cleansing is an important skin care step -- especially as you age. As you get older and your skin gets drier, your skin especially can benefit from extra moisture. The key is using a cleanser that's right for drier skin. So, opt for a creamy formula that hydrates instead of foam or gel cleansers, which can strip moisture away.

HYDRATE, HYDRATE, HYDRATE: After menopause, your skin gets drier because oil glands aren't as active. Try to give skin more moisture with a heavier cream. Skip long, hot showers and put on moisturizer while your skin is still damp. That helps boost hydration.

YOU STILL NEED SPF: Even though skin cancer and wrinkling are caused by the amount of sun you got in your 20s, 30s, and 40s, you still need to protect your skin. Why? Skin may have less natural protection than when you were younger. So, look for a broad-spectrum SPF of 30 or higher, and wear it every day.

MINIMIZE WRINKLED SKIN: You get wrinkles from too much sun damage over the years, as well as the hormonal changes of menopause. As your hormone levels decrease with age, that can change your skin quality and make wrinkles worse.  Wrinkles may be more obvious when your skin is dry, especially as you age. Use moisturizer on your face, jawline and neck every day, and look for skin care products designed to help fight fine lines and sagging and that lead to a brighter appearance overall.

HIT THE SPOTS: Age spots on the face, hands, and chest can look more obvious around menopause. Help prevent them by using sunscreen every day. Already got spots? Fade them with exfoliating products that shed dead skin cells, which can be dull and flaky. Skin-lightening products can help fade spots. Toners can also help even out skin color.

HELP YOUR HANDS: The backs of your hands can lose moisture, collagen, and fat during menopause. That can make veins more obvious and skin more wrinkled. Plus, your skin can look see-through and bony. To reduce the look of wrinkles, use moisturizer often on your hands. Protect them from the sun.  And wear gloves when doing house or yard work.

EAT YOUR ANTIOXIDANTS: Collagen gives your skin its youthful plumpness and keeps your skin tight. As your estrogen levels drop, so does the collagen in your skin. Eating foods with antioxidants may help make your skin stronger from the inside out. Look for brightly colored fruits and vegetables (they get their color from these healthy compounds) and try to eat every color of the spectrum.

STOCK UP ON SOY: Soy is rich in isoflavones, plant-based compounds that seem to act like estrogen in the body. Isoflavones may help improve age-related changes like thinning skin. Experts believe about 50 mg of isoflavones -- that's like 3 ounces of tempeh or a half cup of miso -- a day can help menopausal women in other ways, too.

LOOK FOR BALANCE: Stress can make your skin drier and more sensitive. It can also trigger conditions like psoriasis. And if you're stressed out, you might even forget your skin care routine. Try yoga, meditation, and other stress-reduction techniques to help you relax.

WORK IT OUT: Exercise does more than just tone your muscles. It helps skin in two ways. First, it relieves stress. Exercise also boosts circulation, which begins to slow with age. The extra oxygen and blood flow can help your skin look brighter and healthier.

BULK UP ON BEAUTY SLEEP: Getting enough sleep helps your skin look fresh. Sleep can help prevent dark circles under your eyes, and it also gives the rest of your body a chance to recharge. Lack of sleep can change your hormone levels and metabolism in many of the same ways that aging does. So, shoot for a solid 7 to 9 hours of shut-eye every night.

MEDICALLY REVIEWED BY: Traci C. Johnson, MD, WebMD on August 16, 2021

SOURCES:

American Academy of Dermatology: "10 Tips: Selecting Age-Fighting Topicals," "Busy moms deserve a hand: Dermatologists offer tips to prevent premature aging of the hands," "Causes of Aging Skin," "Mature Skin," "Stress and Skin."
Leslie Baumann, MD, cosmetic dermatologist, Miami, Fla.
Mary Lupo, MD, dermatologist, New Orleans, La., clinical professor of dermatology, Tulane University School of Medicine.
Mitchell Matez, DO, general surgeon and specialist in alternative and complementary medicine, Boca Raton, Fla.
National Women's Health Network: "Menopause, Hormone Therapy, & Aging Skin – Is There a Connection?"
News release, The University of Chicago.
News release, The University of Delaware.
Marina Peredo, MD, dermatologist, Smithtown, N.Y.
Polito, F. British Journal of Pharmacology, February 2012.
Raine-Fenning, N. American Journal of Clinical Dermatology, 2003.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Best Times to Drink Water”

 

WHEN YOU THINK YOU’RE HUNGRY: You might really be thirsty. Most people don’t realize they’re actually thirsty when hunger seems to strike. The brain recognizes these triggers as the same. So, before you hit the pantry, drink some water first. Then give it a few minutes to see if it satisfies the urge to eat.

WHEN YOU WAKE UP: First thing in the morning is one of the best times to hydrate. Your body has gone through a long fast. For a simple jump start, squirt half a lemon in your first glass of a.m. water for a bright boost of antioxidant phytonutrients, vitamin C, and potassium.

WHENEVER YOU SWEAT: Anything that makes you sweat -- a sauna or a hot tub, time outside on a hot, muggy day -- will cause your body to lose fluid. Ditto with exercise. As your muscles warm up, your body perspires to cast off heat. You’ll need to cool down with lots of water.

BEFORE, DURING, AND AFTER EXERCISE: You need lots of water to replace what you sweat out. How much? Before you work out or spend time outside, fill up your bottle with 16 to 20 ounces of H2O. Drink 6 to 12 ounces about every 10-15 minutes while you’re active. Afterward, drink up again -- another 16 to 24 ounces.

WHEN YOU’RE SICK: Hydration is key to healing when you’re sick. Symptoms such as diarrhea, vomiting, and fever can cause extreme water loss. At the first sign of illness, drink lots of water, especially if you’re not hungry. Stay away from alcohol and caffeinated drinks. They’ll dry out your system even more.

WHEN YOU’RE ON A PLANE: Ever wonder why you get so parched and thirsty when you fly? It’s all about altitude. The higher the plane goes, the drier the cabin air becomes -- and around half the air in your cabin flows in from outside. To combat the super-low humidity level, carry on an empty water bottle to fill up as needed during your flight.

WHEN YOU GET A MASSAGE: Your massage therapist will thank you if you drink water before you hit the table. Your muscles will be softer and more supple, which makes it easier for them to manipulate the tender tissue. This body work releases substances you should flush out afterward with plenty of water, too. This is extra important if you have a deep tissue or other heavy-duty massage.

BEFORE YOUR PERIOD: You can ease premenstrual discomfort and reduce bloating by drinking lots of water before your period, as well as during. One of the biggest causes of cramps or headaches is dehydration. A recent study of young women with dysmenorrhea -- very painful menstruation -- found that drinking more water shortened their cycles, eased pelvic pain, and lessened their need for pain relief.

WHEN YOU’RE IN A MIDDAY SLUMP: It’s midafternoon and your energy has left the building. Don’t start a new pot of coffee, though. Instead, have a tall glass of water -- maybe sparkling to add some pizzazz -- with lemon or other flavoring to bump up your mood. Your hydration state directly affects your mood, memory, and visual perception, the British Journal of Nutrition reports.

WHEN YOU HAVE A HEADACHE: One of the top migraine triggers is dehydration. Some people report that even a slight dip in fluid intake can bring on an intense headache. It also can make you feel fuzzy, and in some cases even require medical treatment. Especially if you’re migraine-prone, keep a water bottle handy at all times and track your intake. If you feel a twinge coming on, a glass can save your day.

BEFORE EATING A MEAL: Drinking water before a meal -- aka “preloading” -- might help you lose weight. A small study tested people who drank 500 milliliters -- that’s a little over 16 ounces -- of tap or bottled water about 30 minutes before mealtimes and throughout the day as they wished. Over 12 weeks, the pre-loaders lost almost 3 pounds more than those who didn’t follow the protocol.

WHEN YOU WANT TO LOSE WEIGHT: Water is more than a calorie-free way to help yourself feel full. It may also rev up your metabolism. In one study, 50 girls with extra weight drank about 2 cups of water half an hour before breakfast, lunch, and dinner with no other changes in their diet. After 8 weeks, they lost weight and lowered their body mass index and body composition scores. Water also speeds up lipolysis, your body’s process of burning fat for energy.

WHEN YOU NEED TO BE ON YOUR GAME: Did you know almost three-fourths of your brain contains fluid? If your levels dip too low, the blood vessels in this organ shrink. This can affect your coordination, short-term memory, attention span, and stamina, a Chinese study found. So, if you feel tired and muddled, pass up a caffeine-charged energy drink. Simply drinking water can help you bounce back.

HOW MUCH WATER IS BEST? The U.S. National Academies of Sciences, Engineering, and Medicine say more fluid is better for average, healthy adults -- 15.5 cups a day is ideal for men, while 11.5 cups a day from all food and drinks is enough for most women. But this includes hydration from food and all beverage sources. Your own needs depend on your health, how active you are, and the climate where you live. Check with your doctor on how much you need.

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD on October 27, 2021

SOURCES:

Alyx Barnett, PhD, naturopath, Volcano, HI.

Cleveland Clinic: “7 Reasons to Start Your Day With Lemon Water,” “6 Ways Airplane Travel Affects Your Body and How You Can Prepare,” “Dehydration.”

Mayo Clinic: “Water: How Much Should You Drink Every Day?”  “Dehydration.”

Hackensack Meridian Health: “Why Do Massage Therapists Always Tell Me to Drink Water?”

CDC: “Tips to Prevent Fluid Loss (Dehydration).”

Johns Hopkins: “Dysmenorrhea.”

British Journal of Nutrition: “Effects of hydration status on cognitive performance and mood.”

American Migraine Foundation: “The American Migraine Foundation’s Guide to Triggers & How to Manage Them.”

Obesity: “Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity.”

International Journal of Environmental Research and Public Health: “Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial.”

BMC Women’s Health: “The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.”

Journal of Natural Science, Biology and Medicine: “Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants.”

Frontiers in Nutrition: “Increased Hydration Can Be Associated with Weight Loss.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Natural Cold and Flu Remedies”

 

NATURAL COLD AND FLU REMEDIES: It's no wonder these kinds of treatments are popular -- we still have no cure for colds or the flu. While the flu vaccine may prevent the flu, and some prescription medications may shorten its symptoms, most conventional medications just ease symptoms. Many natural remedies can give you short-term relief as well, and a few may help you get better. See which ones show the most promise.

ECHINACEA: This herbal supplement may boost your immune system and help fight infections. But it’s unclear whether that helps you fight off colds. Most evidence shows echinacea doesn’t help prevent a cold, but some research found it shortens symptoms by a day or two. Other studies say it has no effect. To try it, take it when you start to feel bad and continue for 7 to 10 days.

ZINC: Some studies show it may help prevent and fight viruses, like the cold. For treatment, it may help shorten their length and lessen the severity if you take it within 24 hours of the first symptoms. You should continue to take zinc for five days. For cold prevention, some studies have used zinc for up to 4 months. The FDA says not to use zinc nasal products for colds – they carry the risk of permanent loss of smell.  

VITAMIN C: Its cold-fighting powers remain uncertain. Some research suggests it can cut cold symptoms short by about a day, but an analysis of multiple studies showed that only people on daily vitamin C at minimum doses of 200 mg each day who were under extreme physical stress were significantly less likely to get a cold. Taking vitamin C only after the start of symptoms has not been shown to be helpful. 

CHICKEN SOUP: Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease a stuffy nose. Sipping spoonful’s of it can help replace the fluids you lose. The warm, salty broth can alleviate sore throats. 

HOT TEA: It offers some of the same perks as chicken soup. Breathing in the steam relieves congestion, while swallowing the fluid soothes your throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may help stave off colds, as well.

HOT TODDY: This adult drink is an age-old nighttime cold remedy. Since you won't want to drink black tea and all that caffeine before bed, make a cup of hot herbal tea. Add a teaspoon of honey, a small shot of whiskey or bourbon, and a squeeze of lemon. This mixture may ease congestion, soothe your throat, alleviate your cough, and help you sleep. Don’t drink alcohol if you take any medications without clearing it with your doctor first.  And limit yourself to one -- too much alcohol can interfere with your sleep.

GARLIC: It's long been known as a germ fighter. And one study showed garlic supplements may help prevent colds when taken daily. But more research needs to be done to figure out its real effects. It does have nutrients, and in food form it can also help spice up your meals when a stuffy nose makes everything taste bland.

STEAM/HUMIDIFIER: Breathing in steam can break up congestion in your nose, offering relief when it’s stuffy or runny. You can get a heavy dose from a room humidifier, fill a bowl with hot water and lean over it with a towel over your head, or simply sit in the bathroom with the door shut and a hot shower running.

SALINE IRRIGATION: Dripping or spraying saltwater into your nose can thin out the gunk and help you get rid of it. That makes you less stuffy. You can try over-the-counter nasal saline washes or make your own. If you make your own, use water that's contaminant-free. It could be distilled, sterile, or previously boiled and cooled.  Mix 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda and store in a zip lock bag or other small airtight container. Add 1 teaspoon of this mixture to 8 ounces (1 cup) of lukewarm distilled or boiled water.  Use a bulb syringe to squirt the liquid into one nostril while you hold the other one closed. Repeat 2-3 times and then do the other side. After you're done, be sure to rinse the irrigation device after each use with contaminant-free water, and let it air-dry.

NETI POT: You can use the same DIY saline solution in this gadget. It lets you flush out your nasal passages with a saltwater solution. The result is thinner mucus that drains more easily. Research suggests Neti pots can ease symptoms like congestion, pressure, and facial pain, particularly in people with ongoing (chronic) sinus troubles. The Neti solution also comes in a bottle with a nozzle that goes in your nose and generates a gentle force to flush your sinuses.

MENTHOL OINTMENT: Days of stuffy nose and congestion can leave you feeling miserable.  A simple remedy may be to dab a menthol-infused ointment under (but not in) your nose, or on your chest or throat. The menthol vapors may help relieve a cough and open clogged passages, which may help with congestion. But don’t use it on raw skin and don’t give it to children under age 2.

SALTWATER GARGLE: This may help your sore throat by decreasing throat swelling and rinsing out irritants and germs. Gargle 8 ounces of warm water with about 1/4 to 1/2 teaspoon of salt four times daily to keep a scratchy throat moist.

NASAL STRIPS: You wear these strips of tape on the bridge of your nose to open the nasal passages. While they can't get rid of the stuffiness, they do create more space for airflow. That can help relieve nighttime congestion.

LET YOUR FEVER WORK: It's the original natural remedy. The rise in temperature fights colds and the flu by making your body too hot for germs to live. But if it makes you uncomfortable, it’s fine to take something to treat it. Drink plenty of liquids, too. Call your doctor right away if your temp is over 104 F or one accompanied by worrisome symptoms. For an infant who’s 3 months or younger, call your doctor for any fever of 100.4 or higher. Children with a fever of less than 102 usually don’t require treatment unless they're uncomfortable or it persists.

BED REST: Who has time to spend a day or two under the covers? But when you get plenty of rest, your body can direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune system a leg up.

MEDICALLY REVIEWED BY: Melinda Ratini, DO, MS on February 18, 2021

SOURCES:

American Academy of Allergy Asthma & Immunology: "Saline Sinus Rinse Recipe."
Eccles, R. Journal of Pharmacy and Pharmacology, September 1990.
Fruits & Veggies More Matters: "Vegetable of the Month: Garlic."
Joslin, P. Advances in Therapy, July/August 2001.
National Center for Complementary and Alternative Medicine: "Echinacea" and "In the News: Zinc and the Common Cold."
Natural Medicines Comprehensive Database.
Oregon State University, The Linus Pauling Institute Micronutrient Information Center: "Vitamin C."
Rennard, B. Chest, October 2000.

UpToDate.com.

Shopneilmed.com.

Mayoclinic.org.

Linus Pauling Institute, Oregon State University: Micronutrient Information Center. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Best/Worst Workouts, According to Science”

GO FOR IT: PILATES - It's a low-impact workout that focuses on your core -- your hips, back, and abs. It uses your own body as resistance and taps into the mind-body connection. Pilates builds strength, makes you more flexible, and helps your joints move the way they should. 

USE CAUTION: CROSSFIT - This exercise program can be an effective calorie burner -- when done right. But take on this intense workout with care, or you could get injured. Moves are meant to push you out of your comfort zone to your limit. It can be great for some, but CrossFit definitely isn’t for everyone.

GO FOR IT: TAI CHI - Studies have shown meditation is a big booster of mood and health. Tai chi takes meditation to the next level by putting it into motion. Its series of slow movements helps with balance and stress relief. It's good for all ages, too.

USE CAUTION: CRUNCHES - They aren’t all bad, but crunches aren't great if you’ve got a bad back. They put pressure on your lower spine. They can tighten the muscles you use to sit, too. That can pull at your spine even further. If it’s a six-pack you're after, ask a fitness expert for other moves you can use that won’t wreck your back.

GO FOR IT: WALKING - This oldie but goodie is top-notch for both your body and your brain. You can do it just about anywhere. It’s easy on your joints, boosts your mood, and helps you stay heart healthy.

USE CAUTION: SPOT REDUCTION - If you want to target tummy fat, you should hit the mat for some sit-ups, right? Wrong. You can’t zero in on any one area of fat when you work out. That’s a myth. A better approach, experts say, is training your whole body. It’s overall fitness, not focusing on specific areas, that burns fat best.

GO FOR IT: YOGA - When it comes to your muscles, if you don’t use them, you lose them. Yoga’s gentle stretches keep you limber so you can enjoy an active life. It can also relieve stress, improve your breathing, tone your muscles, and give you more energy.

GO FOR IT: SWIMMING - When it comes to workouts, swimming checks all the boxes: It’s kind to your joints, boosts heart health, improves your mood, and burns calories. It’s especially good if you’re dealing with an injury. The water takes the weight off your frame so you can get your heart pumping without pain.

GO FOR IT: RUNNING - If it’s calories you’re looking to burn, running will give you the most bang for your buck. An hour of it burns twice as many calories as biking or walking for the same amount of time.

GO FOR IT: WEIGHT TRAINING - Also called strength training or resistance training, exercises with weights build your muscles, burn calories, and strengthen your bones. Weight training can also help your brain as you age.

USE CAUTION: WEIGHT TRAINING - However, good technique is crucial when you pump iron. Bad form can hurt you in a hurry. Especially risky moves include:

• Loading up with weights that are too heavy
• Bad posture
• Skipping a warmup
• Lifting without a spotter

GO FOR IT: ELLIPTICAL - Not only can you get all the great benefits of walking with an elliptical machine, you can do it with less joint jarring. The moving handles it has add in arm exercises, too. You can also use it in reverse. That helps strengthen leg muscles beyond what a forward workout can do.

GO FOR IT: JUMPING ROPE - It’s not just for playgrounds. It's a powerhouse workout you can do almost anywhere, and you only need a rope to do it. It can build lower leg muscles, improve your coordination, and create more pathways in your brain. That helps you stay sharp as you get older.

USE CAUTION: PLYOMETRICS - Speaking of jumping, plyometrics is a form of exercise (also called jump training), that works on your muscle power and explosiveness with a series of jumps. When done right, it makes for strong leg muscles. But it’s easy to do it wrong, especially if you’re going it alone. Landing badly can cause injuries, including problems in your joints. Before you start, talk to a trainer to see if it’s the right choice for you.

GO FOR IT: DANCING - Your heart is happiest when it gets exercise that moves both your legs and your arms. The rhythm and constant movement of dance can do that. And it’s fun, which will have you coming back for more.

REVIEWED BY: Tyler Wheeler, MD, WebMD on February 01, 2020

SOURCES:

American Council on Exercise: “Pilates Primer,” “CrossFit -- Is the Gain Worth the Pain? ACE Experts Weigh In,” “CrossFit -- New Research Puts Popular Workout to the Test,” “Do We Really Need to Crunch? 5 Core Exercises That Don’t Require Crunching,” “Exercise Myths vs. Realities,” “Myths and Misconceptions: Spot Reduction and Feeling the Burn,” “7 Benefits of Jumping Rope,” “Plyometrics: Controlled Impact/Maximum Power

Harvard Health: “5 of the best exercises you can ever do.”

National Institute on Aging: “4 Types of Exercise.”

American Osteopathic Association: “The Benefits of Yoga.”

Mayo Clinic: “How Much Am I Burning?” “Are elliptical machines better than treadmills for basic aerobic workouts?”

American College of Sports Medicine: “Resistance Training for Health and Fitness,” “Selecting and Effectively Using Free Weights,” “The Basics of Starting and Progressing a Strength-Training Program.”

American Heart Association: “What Type of Physical Activity Is Best?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites i

“14 Tips to Beat Holiday Depression, According to Psychologists”

 

There are ways to make the most wonderful time of year a little better.

The holiday season isn't wonderful for everyone. For some, holiday depression makes this time of year debilitating, and difficult to experience. In this episode of Deep Dives, we speak with Gail Saltz, M.D. regarding holiday depression and seasonal depression, and her take on how to manage stress during this time of year. Here are six tips to help avoid potential triggers and keep holiday depression at bay.

 

WHAT IS DEPRESSION, AND DOES IT REALLY GET WORSE DURING THE HOLIDAYS? While holiday depression is not an official clinical diagnosis, the holiday season is full of potential depression triggers. "Depression that occurs around the holidays sometimes gets called holiday depression," Gail Saltz, MD, a psychologist and host of the Personology podcast, tells Health. "It is important to delineate whether this occurs every year in the winter, because if so, this may actually be seasonal affective disorder. But if not, it may be depression exacerbated by stressors related to the holidays."

 

MAKE PLANS AHEAD OF TIME: Spend some time figuring out how to take care of yourself during this time, John Sharp, MD, a psychiatrist at Beth Israel Deaconess Medical Center in Boston, tells Health. Come up with restorative routines, such as reading a book or napping, and write them on a calendar. In between shopping and baking, make sure these routines don't fall by the wayside. "Figure out what basics are going to help you get through the holidays and make them a priority," Dr. Sharp says.

 

AVOID FAMILY CONFLICT AS MUCH AS POSSIBLE: There are a couple ways to save your sanity at family gatherings, Jeffrey Greeson, PhD, assistant professor of psychiatry and behavioral sciences at Duke University School of Medicine in Durham, N.C., tells Health. If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way." Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.

 

FOCUS ON THE GOOD: Specifically, focus on the good people in your life. The holidays can be immensely stressful if you don't see eye-to-eye with your family members and yet end up spending large amounts of time with them (especially if you're all staying under one roof). If this scenario is stressful for you, it's extra important to think about the people and things that don't stress you out during this time. "That's where we should put our energy," Scott Bea, PsyD, a psychologist at Cleveland Clinic, tells Health. "Let things be less than ideal. Let them feel a little broken," Dr. Bea says. However, make it a point to intentionally focus on people in your life who "lift you up.”

 

DROP PERFECTIONISM: Debbie Thurman, a 57-year-old from Monroe, Va., suffered from depression for years, and the holidays made it worse. From decorating to finding the perfect gifts, she felt overwhelmed. At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate. "When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot.”

 

LEARN HOW TO GRIEVE: If you are mourning a loved one, it's a good time to talk about your feelings or reach out to support groups. "There's no one right way to feel," Deborah Jonsson, public relations manager at Avow Hospice, in Collier County, Florida, tells Health. It's not uncommon to feel angry at the person for leaving you alone or feeling guilty if you do enjoy yourself during the holidays. "All feelings are a sign that you're human and reflect where you are in your healing process," Jonsson says.

GET ENOUGH SLEEP: Holiday activities easily can interfere with your sleep schedule. But studies have shown there is a link between sleep loss and depression, so you need to be extra careful about cutting back on sleep to get everything done. Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention

 

LIMIT MEDIA CONSUMPTION: Let's be real—the holidays can make you feel lonely. Advertising campaigns showing happy couples and family units can really do a number on you if you're depressed. "If you're depressed, [what you're feeling] is in contrast to what appears to be going on everywhere else," explains Dr. Bea. Social media (and other types of media), can often emphasize feelings of loneliness, which is why you need to be mindful of how much of said media you're consuming. If you get sad when you log onto Facebook, pay attention to that feeling, and consider changing your media consumption habits. "You have to have a plan. Rather than merely being victimized, have a plan on how you're going to approach this. Limit the degree to which social media" has power over your feelings, says Dr. Bea.

 

DON’T BE AFRAID TO ASK FOR HELP: When Thurman's children were young, she and her husband lived far away from their extended family. When she needed support during "black bouts of depression," she leaned on close friends. She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says. "I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression.”

 

MAKE EXERCISE A PRIORITY: Exercise—one of the first activities to get lost in the holiday shuffle—should be placed high on your to-do list. "The more stress we are under, the less time we feel like we have, and the more irritated our mood, the more we need to continue exercising," Greeson says. "Get out and do something; it helps use those calories from rich, fatty, sugary holiday foods." Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes five days a week (or 60 minutes three times a week) can do the trick.

 

CONSIDER YOUR LIGHT EXPOSURE: If you are consistently tired, irritable, and down at this time of year, it may not be due to the holidays as much as to the lack of exposure to the sun, Dr. Sharp says. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day. If you think you may be suffering from SAD, talk to your doctor about treatment options.

 

MAKE NON-HOLIDAY PLANS: It can be good to intentionally turn your attention away from the holidays, says Dr. Bea. This can be especially useful for people who struggle with depression that's related to the holidays. "It's hard to avoid the awareness of the holidays," Dr. Bea admits. However, that doesn't mean you can't escape them for a little while by busying yourself with unrelated activities. If being social keeps you comfortable, consider making plans with friends that have nothing to do with the holidays. Dr. Bea recommends exploring any activity that pulls you outside yourself, which will disconnect you from your depression.

 

FOCUS ON WHAT REALLY MATTERS: The holidays shouldn't be all about the presents, but financial woes can make it easy to lose sight of that. Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire. "I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.

DON’T BINGE ON FOOD OR ALCOHOL: For some, overindulgence is as much of a holiday tradition as opening gifts. Carmen Harra, PhD, an author and psychologist in Hollywood, Florida, recommends more restraint. "Have one piece of pie, not three," Dr. Harra tells Health. "Apart from being unhealthy for your body, you will feel guilty afterward." Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.

 

CUT BACK ON COMMITMENTS: If you feel like you just can't get through one more holiday gathering, it's OK to sit them out. "One of the things about holiday stress we forget is that Thanksgiving and Christmas are both 24 hours and that's it," Pauline Wallin, PhD, an author and clinical psychologist in Camp Hill, Penn, tells Health. Wallin recommends figuring out what you need to get through those 24 hours, such as volunteering, going on vacation, or visiting a shelter or someone who is alone. Focusing on others can help alleviate depression.

 

BY Tammy Worth, Health Magazine, Updated November 10, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.