Water is the essence of life. Our body is made up of 75% water. A 5% drop in body fluids actually cause roughly up to 30% energy loss in an average adult. A more severe dehydration of up to 15% drop in body fluid can be life-threatening. Therefore drinking sufficient amount of water on a regular basis is vital to good health. Drinking up to 2 litres of water daily is a good amount.
Here are a 4 ways on how you can drink 2 litres of water on a daily basis:
1. Always Carry A Water Bottle
A water bottle typically can contain 500-750 ml of water. All it takes is less than 3 minutes to get your water bottle ready. Remember to always wash your bottle after a day of usage. You must be careful not to fill very hot water into your bottle as it may deform your bottle and also may contaminate the water. This is because some plastics might melt when you pour very hot water.
2. Always Have 2 Cups of Water By Your Bed
When you wake up in the morning, you will probably feel thirsty. However most of us do not attempt to quench the thirst because usually we will be rushing to work in the morning. This is where having 2 cups of water by your bed makes it convenient and acts as a reminder to drink up when you wake up. In addition, research has shown that our water absorption rate is at a peak when we wake up because the body has been rested and has not been filled with water during our slumber hours.
3. Opt For Water Instead Of Coffee
Coffee is highly diuretic. What this means is that coffee will increase our rate of water excretion, which is not favourable. I can understand that we often take coffee as a form of beverage to keep ourselves awake and alert during work. However, substituting coffee with water is even better as it replenishes our natural energy. It also may make us visit the toilet more often for relief which will surely wake us up. Not to mention that regular trips to the toilet make us less sedentary which is good for our health and that drinking coffee is harmful to our health in the long run.
4. Opt For Fruit Juice Instead of Soft Drinks
During meals, we often order soft drinks. As carbonated drinks with high sugar content, soft drinks are not healthy drinks. In fact soft drinks are also highly diuretic and actually make us thirstier afterwards. Fruits by nature are high in water content. Thus getting an apple juice or your favourite orange juice, especially those freshly squeezed ones, makes so much more health sense. Of course you can have water as your drink for your meal. However always drinking water can be boring and thus difficult to maintain. Besides fruit juices are a great alternative to water, given that fruits are healthy foods and that they provide a savoury taste which does not cost much.
Having a sufficient amount of water intake daily will provide us with a wide range of benefits from good skin complexion to more energy. So be sure to drink at least 2 litres of water daily!
Showing posts with label health practises. Show all posts
Showing posts with label health practises. Show all posts
Monday, January 18, 2010
Thursday, January 14, 2010
10 Simple Health Practices: 8. Take Good Care of Your Fingernails
Merry Christmas everyone! Enjoy yourself tomorrow! Here is something you can do after all your wild parties, take care of your nails.
This is one area of our body that most people, especially the men, tend to neglect and take for granted. However, just like the way you dress and the disposition you portray, fingernails also tell a lot about one’s personality. Clean and trimmed fingernails give others the impression that the particular individual is someone who is neat and meticulous, always paying attention to the smallest details. On the other hand, having dirty and jagged fingernails tends to put others off. Just like asking for a cup of coffee from an air steward or stewardess on the plane, have you seen them with dirty fingernails? Well, you don’t, do you? Here’s how to keep your fingernails looking their best:
1. Never bite your fingernails
Never ever bite your fingernails. Kick this bad habit if you are guilty of it. Biting your fingernails may damage the nail bed and invite unnecessary and harmful bacteria into your body. Moreover, biting fingernails is an awful act and it hurts your beautiful image.
2. Never use your fingernails to poke or pry things
To prevent damaging your fingernails, never expose your fingernails to potential harm. Poking and prying can cause damage to your nail beds as well.
3. Protect your nails from harsh chemicals
When washing the dishes, it is best to wear gloves to protect your fingernails from the washing chemicals.
4. Trim and clean your fingernails regularly
Always make an effort to trim and clean under the fingernails regularly. After trimming, it is good to use an emery board to smooth the nail edges for an enhanced look.
5. Moisturise your fingernails frequently
When applying moisturiser to your hands, rub some lotion into your fingernails as well. Just like your skin, fingernails need moisture too. For ladies, always remember to apply moisturising lotion to your fingernails after removing nail polish.
6. Do not use nail polish remover more than twice a month (for ladies)
Try touching up the nail polish instead of removing it. However, if you really have to, avoid using those nail polish removers that use acetone, which dries up fingernails.
Now, you might not need to spend more money on a manicure.
This is one area of our body that most people, especially the men, tend to neglect and take for granted. However, just like the way you dress and the disposition you portray, fingernails also tell a lot about one’s personality. Clean and trimmed fingernails give others the impression that the particular individual is someone who is neat and meticulous, always paying attention to the smallest details. On the other hand, having dirty and jagged fingernails tends to put others off. Just like asking for a cup of coffee from an air steward or stewardess on the plane, have you seen them with dirty fingernails? Well, you don’t, do you? Here’s how to keep your fingernails looking their best:
1. Never bite your fingernails
Never ever bite your fingernails. Kick this bad habit if you are guilty of it. Biting your fingernails may damage the nail bed and invite unnecessary and harmful bacteria into your body. Moreover, biting fingernails is an awful act and it hurts your beautiful image.
2. Never use your fingernails to poke or pry things
To prevent damaging your fingernails, never expose your fingernails to potential harm. Poking and prying can cause damage to your nail beds as well.
3. Protect your nails from harsh chemicals
When washing the dishes, it is best to wear gloves to protect your fingernails from the washing chemicals.
4. Trim and clean your fingernails regularly
Always make an effort to trim and clean under the fingernails regularly. After trimming, it is good to use an emery board to smooth the nail edges for an enhanced look.
5. Moisturise your fingernails frequently
When applying moisturiser to your hands, rub some lotion into your fingernails as well. Just like your skin, fingernails need moisture too. For ladies, always remember to apply moisturising lotion to your fingernails after removing nail polish.
6. Do not use nail polish remover more than twice a month (for ladies)
Try touching up the nail polish instead of removing it. However, if you really have to, avoid using those nail polish removers that use acetone, which dries up fingernails.
Now, you might not need to spend more money on a manicure.
Thursday, December 24, 2009
10 Simple Health Practices: 7. Having Quality Sleep
Ever woke up in the morning to be frightened by that hideous dark-ringed image inside the mirror? Well, I bet most of us would have experienced that during some time or another given our hectic and stressful lifestyles. With Christmas round the corner, and all the parties and such, sleep is going to be scarce indeed.
Sleeping disorders and not having enough sleep is always a major cause of concern among city dwellers like us. So, want to have a good night’s sleep? Here’s how you can do it:
1. Start and stick to a bedtime routine
Sticking to a bedtime routine will help your body get into a sleep rhythm and you’ll find it easier to fall asleep and wake up in the morning. Try not to change your bedtime even if it’s the weekends. This is to avoid any disruption in your sleep rhythm and save you the effort of starting a new bedtime routine all over again.
2. Sleep in complete darkness
There should be as little light as possible when sleeping. This is so because having light in your bedroom when sleeping can disrupt your cardiac rhythm inhibit your pineal gland’s production of melatonin. Always switch off all lights and draw the curtains at night before going to sleep. Whenever possible, wear an eye mask or blindfold yourself when sleeping to block out the remaining light coming from the lamps outside your window.
3. Avoid having supper
It is best not to eat anything at night before you sleep. The reason is that sugary food raises your blood sugar, hence making it difficult for you to fall asleep. Also, another side-effect is that later in the night when your blood sugar drops too low, you might wake up and not be able to go back to sleep. Caffeine and alcohol should also be avoided.
4. Listen to relaxing music or sounds of nature
Try listening to soothing music or sounds of nature before going to sleep. It gives your mind a chance to unwind so that you can go to sleep easier, feeling calm and relaxed.
5. Keep your bed for sleeping purpose
Lastly, avoid doing your work, watching television or surfing the internet on your bed. You might be so used to doing those activities on your bed that you’ll find it difficult to relax and think of the bed as a place to sleep.
Having enough sleep is not sufficient to make up for a healthy mind and body. Quality of sleep also plays an integral part. It is only by keeping both quantity and quality in balance then can we confidently attribute a good night’s sleep to one-third of our lives.
Sleeping disorders and not having enough sleep is always a major cause of concern among city dwellers like us. So, want to have a good night’s sleep? Here’s how you can do it:
1. Start and stick to a bedtime routine
Sticking to a bedtime routine will help your body get into a sleep rhythm and you’ll find it easier to fall asleep and wake up in the morning. Try not to change your bedtime even if it’s the weekends. This is to avoid any disruption in your sleep rhythm and save you the effort of starting a new bedtime routine all over again.
2. Sleep in complete darkness
There should be as little light as possible when sleeping. This is so because having light in your bedroom when sleeping can disrupt your cardiac rhythm inhibit your pineal gland’s production of melatonin. Always switch off all lights and draw the curtains at night before going to sleep. Whenever possible, wear an eye mask or blindfold yourself when sleeping to block out the remaining light coming from the lamps outside your window.
3. Avoid having supper
It is best not to eat anything at night before you sleep. The reason is that sugary food raises your blood sugar, hence making it difficult for you to fall asleep. Also, another side-effect is that later in the night when your blood sugar drops too low, you might wake up and not be able to go back to sleep. Caffeine and alcohol should also be avoided.
4. Listen to relaxing music or sounds of nature
Try listening to soothing music or sounds of nature before going to sleep. It gives your mind a chance to unwind so that you can go to sleep easier, feeling calm and relaxed.
5. Keep your bed for sleeping purpose
Lastly, avoid doing your work, watching television or surfing the internet on your bed. You might be so used to doing those activities on your bed that you’ll find it difficult to relax and think of the bed as a place to sleep.
Having enough sleep is not sufficient to make up for a healthy mind and body. Quality of sleep also plays an integral part. It is only by keeping both quantity and quality in balance then can we confidently attribute a good night’s sleep to one-third of our lives.
Monday, December 21, 2009
10 Simple Health Practices: 6. Shampoo Your Hair Regularly
I suppose I missed this out on my previous post of “Bathing Properly”. Now here’s a make-up for it. As we all know, shampoo is simply the action of rubbing or massaging your head with your hands with the addition of liquid shampoo. Sounds simple right? Well, maybe this list below will give you some additional insights to shampooing your hair.
1. For oily hair, mix some lemon juice with water
If your hair is oily, try using some lemon juice for better results. Squeeze some lemon juice into a tub or pail of water and rinse this water on your hair at the end after you have shampooed your hair. Lemon juice helps to get rid of the oily sebum in your hair.
2. Do not rub your hair too hard
Always treat and massage your hair gently. Do not rub your hair too hard when shampooing or squeeze your hair dry after washing. Instead, use a towel to dry your hair. But then again, do not rub the towel onto your hair. Leave the towel wrapped onto your hair for a little while before removing it and letting your hair dry naturally. This is to prevent weakening the roots of your hair.
3. Use the correct shampoo
It is important to always use the correct shampoo that is suited to your hair type. It makes a lot of difference to your hair and addresses your hair problems effectively. For instance, go for the shampoo that is meant for oily hair and nothing else if your hair is oily.
4. Apply conditioner if your hair is dry or normal
It is good to apply conditioner to give your hair a shiny and smooth finish. However, if your hair is oily, try not to use conditioners. It may make your hair look even more oily. For better results, try using the conditioner which has the same brand as your shampoo.
5. Apply shampoo twice if your hair is oily
Speaking from experience, for oily hair, always apply shampoo twice to your hair to remove the oil in your hair completely. Applying once is usually not enough. Your hair will still look unclean and oily despite the first shampoo.
So, have you got all that down? I certainly hope you’ve gained some insights to shampooing like I did!
1. For oily hair, mix some lemon juice with water
If your hair is oily, try using some lemon juice for better results. Squeeze some lemon juice into a tub or pail of water and rinse this water on your hair at the end after you have shampooed your hair. Lemon juice helps to get rid of the oily sebum in your hair.
2. Do not rub your hair too hard
Always treat and massage your hair gently. Do not rub your hair too hard when shampooing or squeeze your hair dry after washing. Instead, use a towel to dry your hair. But then again, do not rub the towel onto your hair. Leave the towel wrapped onto your hair for a little while before removing it and letting your hair dry naturally. This is to prevent weakening the roots of your hair.
3. Use the correct shampoo
It is important to always use the correct shampoo that is suited to your hair type. It makes a lot of difference to your hair and addresses your hair problems effectively. For instance, go for the shampoo that is meant for oily hair and nothing else if your hair is oily.
4. Apply conditioner if your hair is dry or normal
It is good to apply conditioner to give your hair a shiny and smooth finish. However, if your hair is oily, try not to use conditioners. It may make your hair look even more oily. For better results, try using the conditioner which has the same brand as your shampoo.
5. Apply shampoo twice if your hair is oily
Speaking from experience, for oily hair, always apply shampoo twice to your hair to remove the oil in your hair completely. Applying once is usually not enough. Your hair will still look unclean and oily despite the first shampoo.
So, have you got all that down? I certainly hope you’ve gained some insights to shampooing like I did!
Thursday, December 17, 2009
10 Simple Health Practices: 5. Change Your Clothes Daily
I’m sure since young as a kid, we have all been taught by our mothers to change our clothes every day. Just like brushing your teeth and bathing, it has become a habitual routine that all of us have been inculcated to do. However, ironically as we grow older, we tend to defy those habits and practices that our parents have instilled in us. I myself know of some people who wear the same clothes for the whole of a week and others maybe once every few days. Don’t ask me whether they stink or not, thankfully, I’ve never got a chance to get near them. Anyway, I wouldn’t want to either. Do you? Unless you’re also in that gaggle, which I hope not, then that’s another story.
Well, as far as I’m concerned, I’ve compiled my reasons for changing clothes every day:
1. Free yourself of germs and bacteria
Changing clothes on a daily basis keeps you free of germs and bacteria that may be lingering on your clothes as a result of exposure to the environment. This is especially so if you are working at a typical construction site where there are millions and billions of dust particles floating about in the surrounding atmosphere. Even for those of you working in air-conditioned rooms don’t ever think that you’re safe. No matter where we are, there is still bound to be dust in the air.
2. Free yourself of unpleasant body odour
The beads of sweat and perspiration accumulated and absorbed by your garments will give off a pungent smell over time. Therefore wearing the same piece of garment repeatedly for long periods of time is likely to cause body odour. You wouldn’t want people to shun and practise “ostracism” against you, would you?
3. Chance to showcase your wardrobe
On a personal note, changing clothes everyday is a good chance for me to showcase my wardrobe. It tells people about my fashion sense and personality. Moreover, wearing different set of clothes everyday increases my self-confidence as well. Calling out to the ladies out there, I’m sure you’d agree to this point, don’t you?
Well, as far as I’m concerned, I’ve compiled my reasons for changing clothes every day:
1. Free yourself of germs and bacteria
Changing clothes on a daily basis keeps you free of germs and bacteria that may be lingering on your clothes as a result of exposure to the environment. This is especially so if you are working at a typical construction site where there are millions and billions of dust particles floating about in the surrounding atmosphere. Even for those of you working in air-conditioned rooms don’t ever think that you’re safe. No matter where we are, there is still bound to be dust in the air.
2. Free yourself of unpleasant body odour
The beads of sweat and perspiration accumulated and absorbed by your garments will give off a pungent smell over time. Therefore wearing the same piece of garment repeatedly for long periods of time is likely to cause body odour. You wouldn’t want people to shun and practise “ostracism” against you, would you?
3. Chance to showcase your wardrobe
On a personal note, changing clothes everyday is a good chance for me to showcase my wardrobe. It tells people about my fashion sense and personality. Moreover, wearing different set of clothes everyday increases my self-confidence as well. Calling out to the ladies out there, I’m sure you’d agree to this point, don’t you?
Thursday, December 10, 2009
10 Simple Health Practices: 4. Bathing Properly
Living in such a humid country as Singapore, it would be most refreshing to soak oneself in the bathtub after a hard day’s work. There is always the temptation, which I believe, for most of us to soak in the water for a couple more minutes before we eventually persuade ourselves out of it by reminding ourselves of that month end utility bill. So then, you may ask: Should we sacrifice our hygiene and cleanliness at the expense of our money? Well, of course not! It is not the amount of time that we spend in the bathroom that matters, but the necessary, proper procedures of bathing that is important. Below are some tips to ensure efficient and effective body cleaning:
1. Instead of soaking yourself in the bathtub, use the shower faucet
The tendency to spend longer time soaking in the bathtub is usually much greater given the luxury of sitting and lying in the bathtub. Moreover, isn’t it a hassle having to fill your bathtub with water first before you can bathe? Using the shower faucet is certainly the quicker and more convenient option.
2. Try not to bring in your rubber ducks with you when bathing
This is to avoid distracting yourself from your main objective of cleaning your body. Anyway, those rubber duckies are meant for kids, aren’t they? As far as I am concerned, those bathing toys are meant to cajole and distract the kids so that adults can have an easier time bathing them.
3. Bathe with soap or shower gel
I’m sure most of you would have known by now that rinsing yourself with only water is not adequate to have a clean body. After the initial rinse, it is always best to soap yourself thoroughly before rinsing yourself with water again. Well, the reason for using soap or shower gel is that when either of them is applied onto your body, a bubbly mixture will be formed and the dirt on your body will be stuck to that mixture. Upon rinsing your body, the dirt on your body will be carried away with the bubbly mixture, which then leaves your body with a fragrant scent. Note that some modern cleaning gels are “soap free”, but that is another issue.
4. Have a brush with you to scrub your body
For areas like your back where you have difficulty reaching, it is always good to have a brush with you to lend you a helping hand. Easily dirtied areas like your kneecaps and elbows can also be scrubbed clean with the brush. Scrubbing is best done after soaping of the body. It helps to remove the dirt on your body more effectively.
So, how about an economical and refreshing bath starting from today?
1. Instead of soaking yourself in the bathtub, use the shower faucet
The tendency to spend longer time soaking in the bathtub is usually much greater given the luxury of sitting and lying in the bathtub. Moreover, isn’t it a hassle having to fill your bathtub with water first before you can bathe? Using the shower faucet is certainly the quicker and more convenient option.
2. Try not to bring in your rubber ducks with you when bathing
This is to avoid distracting yourself from your main objective of cleaning your body. Anyway, those rubber duckies are meant for kids, aren’t they? As far as I am concerned, those bathing toys are meant to cajole and distract the kids so that adults can have an easier time bathing them.
3. Bathe with soap or shower gel
I’m sure most of you would have known by now that rinsing yourself with only water is not adequate to have a clean body. After the initial rinse, it is always best to soap yourself thoroughly before rinsing yourself with water again. Well, the reason for using soap or shower gel is that when either of them is applied onto your body, a bubbly mixture will be formed and the dirt on your body will be stuck to that mixture. Upon rinsing your body, the dirt on your body will be carried away with the bubbly mixture, which then leaves your body with a fragrant scent. Note that some modern cleaning gels are “soap free”, but that is another issue.
4. Have a brush with you to scrub your body
For areas like your back where you have difficulty reaching, it is always good to have a brush with you to lend you a helping hand. Easily dirtied areas like your kneecaps and elbows can also be scrubbed clean with the brush. Scrubbing is best done after soaping of the body. It helps to remove the dirt on your body more effectively.
So, how about an economical and refreshing bath starting from today?
Monday, December 7, 2009
10 Simple Health Practices: 3. Keeping Hands Clean in the Absence of Water
Ever since the outbreak of SARS six years ago and the recent H1N1 epidemic, the practice of washing hands has been emphasised once again. In many restrooms, we see posters of hand washing procedures. For more details on proper hand washing procedures, you can go to here.
Washing our hands often is the best way to stop germs and bacteria from spreading. The medical purpose is to cleanse the hands of pathogens which can cause the next potential disease to break out. However, the question is, how often can we wash our hands? Don’t tell me you have the liberty of running to the restroom from your office every now and then to wash your hands? Well, here are three easy ways that you can reduce the risk of contracting hand-transmitted diseases in spite of the absence of water:
1. Carry waterless hand sanitizers
This is a good way to kill germs on your hands when the nearest restroom or water is beyond your reach. You can practically use it on the go whenever you want and wherever you are. It is just so convenient. Such waterless hand sanitizers are readily available from the shelves of supermarkets and convenience stores.
2. Avoid touching your eyes, nose and mouth
It is advisable not to touch these sensitive areas of your body especially after touching your computer keyboards, doorknobs or even stationery like pens and pencils. It is also best not to hold onto the railings and poles when taking public transport. These items and places are where germs and bacteria are frequently found. So touching your eyes after being in contact with such items exist a risk of catching an eye infection. Likewise for touching your nose and mouth, germs and bacteria can enter your body and upset your health especially if your immune system is exceptionally low on that particular day.
3. Wear gloves
I guess this is the last resort or option that you’ll want to take, especially for those working in offices. Wearing gloves might prove to be too extreme and paranoid for your bosses and clients. But then again, you can’t deny the fact that it is an effective way to prevent diseases from spreading, do you?
Well, I hope the above list helps. Making sure and keeping your hands clean at all times is certainly the first line of defence against contracting infections and diseases.
Washing our hands often is the best way to stop germs and bacteria from spreading. The medical purpose is to cleanse the hands of pathogens which can cause the next potential disease to break out. However, the question is, how often can we wash our hands? Don’t tell me you have the liberty of running to the restroom from your office every now and then to wash your hands? Well, here are three easy ways that you can reduce the risk of contracting hand-transmitted diseases in spite of the absence of water:
1. Carry waterless hand sanitizers
This is a good way to kill germs on your hands when the nearest restroom or water is beyond your reach. You can practically use it on the go whenever you want and wherever you are. It is just so convenient. Such waterless hand sanitizers are readily available from the shelves of supermarkets and convenience stores.
2. Avoid touching your eyes, nose and mouth
It is advisable not to touch these sensitive areas of your body especially after touching your computer keyboards, doorknobs or even stationery like pens and pencils. It is also best not to hold onto the railings and poles when taking public transport. These items and places are where germs and bacteria are frequently found. So touching your eyes after being in contact with such items exist a risk of catching an eye infection. Likewise for touching your nose and mouth, germs and bacteria can enter your body and upset your health especially if your immune system is exceptionally low on that particular day.
3. Wear gloves
I guess this is the last resort or option that you’ll want to take, especially for those working in offices. Wearing gloves might prove to be too extreme and paranoid for your bosses and clients. But then again, you can’t deny the fact that it is an effective way to prevent diseases from spreading, do you?
Well, I hope the above list helps. Making sure and keeping your hands clean at all times is certainly the first line of defence against contracting infections and diseases.
Thursday, December 3, 2009
10 Simple Health Practices: 2. Caring for Your Teeth
Interesting fact: Did you know that the hardest part of our bodies is actually not our bones, but our teeth?
We have twenty of them when we are a kid before they eventually fall off one by one and are replaced by thirty two permanent teeth. They reside in our mouths and serve us well all our lives. Without them, we will not be able to chew our food. However, to be able to continue enjoying our meals at a ripe old age depends on how diligent and how much we love and cherish our teeth. Below is a list of oral care that I have collated to ensure healthy teeth:
1. Brush at least twice a day
Since young as a child we have been taught by our parents and teachers to brush our teeth two times a day; in the morning when we wake up and at night before we sleep. But how many of us actually abide by the advice? Not many I guess. Well, to be honest, I’m also guilty of that too when I was a kid. It is essential to brush your teeth at night especially as your mouth does not have the same salivary protection when you are sleeping as it does during the day. If time permits, try to brush after lunch too. Brushing your teeth after every meal reduces the damage caused by plague by-products and toxins.
2. Floss your teeth
In addition to regular teeth brushing, flossing is also essential in preventing gum disease. Flossing cleans the area in between the teeth which the typical toothbrush cannot perform. Again like before, it is best to give your teeth floss after every meal. After all, diligence never harms but pays off.
3. Rinse your mouth with fluoride mouthwash
If you are in a rush, this is what I would suggest to most people. Rinse your mouth with fluoride mouthwash after every meal. Rinsing your mouth with fluoride mouthwash not only washes away the remaining food particles residing amongst your teeth and gums, but also strengthens the overall tooth enamel. However, try not to swallow the solution when rinsing.
4. Scrape your tongue
This is one practise which I believe many people neglect. Scraping one’s tongue plays an important role in maintaining good oral hygiene. It not only helps to freshen up one’s breath, but also slows down the accumulation of plaque on one’s teeth. Try cleaning your tongue with your toothbrush first before using the tongue scraper for maximum results.
5. Reduce sugar intake
The reason for this is that sugar feeds the bacteria residing in your mouth which, in turn, excrete substances that break down your tooth enamel. This is why eating too much sweet and sugary foodstuff causes tooth decay.
6. Visit the dentist twice a year
Go for dental checkups every six months to be informed of your latest oral hygiene status, or if needs be, go for dental cleaning as well. No harm being assured of having a good oral hygiene, isn’t it?
If taken care of properly and diligently, it is likely that our teeth will last us a lifetime. They will be our means of enjoying our meals for the rest of our lives.
We have twenty of them when we are a kid before they eventually fall off one by one and are replaced by thirty two permanent teeth. They reside in our mouths and serve us well all our lives. Without them, we will not be able to chew our food. However, to be able to continue enjoying our meals at a ripe old age depends on how diligent and how much we love and cherish our teeth. Below is a list of oral care that I have collated to ensure healthy teeth:
1. Brush at least twice a day
Since young as a child we have been taught by our parents and teachers to brush our teeth two times a day; in the morning when we wake up and at night before we sleep. But how many of us actually abide by the advice? Not many I guess. Well, to be honest, I’m also guilty of that too when I was a kid. It is essential to brush your teeth at night especially as your mouth does not have the same salivary protection when you are sleeping as it does during the day. If time permits, try to brush after lunch too. Brushing your teeth after every meal reduces the damage caused by plague by-products and toxins.
2. Floss your teeth
In addition to regular teeth brushing, flossing is also essential in preventing gum disease. Flossing cleans the area in between the teeth which the typical toothbrush cannot perform. Again like before, it is best to give your teeth floss after every meal. After all, diligence never harms but pays off.
3. Rinse your mouth with fluoride mouthwash
If you are in a rush, this is what I would suggest to most people. Rinse your mouth with fluoride mouthwash after every meal. Rinsing your mouth with fluoride mouthwash not only washes away the remaining food particles residing amongst your teeth and gums, but also strengthens the overall tooth enamel. However, try not to swallow the solution when rinsing.
4. Scrape your tongue
This is one practise which I believe many people neglect. Scraping one’s tongue plays an important role in maintaining good oral hygiene. It not only helps to freshen up one’s breath, but also slows down the accumulation of plaque on one’s teeth. Try cleaning your tongue with your toothbrush first before using the tongue scraper for maximum results.
5. Reduce sugar intake
The reason for this is that sugar feeds the bacteria residing in your mouth which, in turn, excrete substances that break down your tooth enamel. This is why eating too much sweet and sugary foodstuff causes tooth decay.
6. Visit the dentist twice a year
Go for dental checkups every six months to be informed of your latest oral hygiene status, or if needs be, go for dental cleaning as well. No harm being assured of having a good oral hygiene, isn’t it?
If taken care of properly and diligently, it is likely that our teeth will last us a lifetime. They will be our means of enjoying our meals for the rest of our lives.
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