Things seem to pile up, don’t they? And they seem to do so way too often. You’re plugged in, always ready to hear the ding of an email or the vibration of a text message signaling the next task to tackle. This is the new normal.
You’ve found ways to be productive. Mostly because there’s no alternative. But productivity doesn’t always equal happiness. Churning through task after task can allow stress to build up without release. And constantly being “on” can become overwhelming.
If that sounds familiar, you aren’t alone. The World Health Organization has called stress the “epidemic of the 21st century.” Research has shown that mismanaged or ignored stress can lead to serious issues.
But that doesn’t have to be your life.
Learning ways to decompress and finding stress-free moments in everyday life is important for long-term health. So how do you maneuver what’s next on the to-do list and discover ways to sneak a few necessary deep breaths?
There are plenty of avenues that have shown to be effective. And science backs them up in more ways than one. The slideshow below has eight stress management tips to help you decompress — because it’s vital to your everyday well-being.
In the moment, taking a break might seem like the last thing you want to do. You’re hardwired to power through the rigors of your responsibilities. But stopping and stepping away is crucial. That’s because even brief gaps are known to be stress-reducers.
So, lock your phone. Close your laptop. Get up from your desk. Take a walk outside. Dive into something else during your break. And “getting fresh air” isn’t just a catchphrase—taking some time outdoors is proven to help you decompress in your most needed moments.
At first, it might seem a bit odd, but listening to classical music in times of stress helps soothe the mind. The tinkling piano keys and sweeping strings may help manage stress.
An experiment in 2000 in the Journal of Behavioral Medicine measured the effects of classical music on attention, relaxation, and stress responses. Those who listened to music after stress exposure reported more relaxation.
Another study showed that those who listen to classical music had significantly lower blood pressure levels than those who did not. The calming sounds aided in stress management and led directly to what everyone seeks: a bit of tranquility.
Sounds impossible to break away from your screen, right? For most, it is. Your life is ingrained into every screen you own and operate.
It’s been shown that too much time staring at screens can lead to headaches and sleep issues. One report blames the light from backlit screens for interfering with the body’s natural ability to wind down before sleep. If your sleep is disturbed, it leads to more issues and can make it harder to deal with your everyday stressors.
Here’s a tip to help out: At night—at least two hours before bedtime—put the phone or tablet away.
If you’re having a tough time managing your stress, get your brain fixated on something else. And exercise is a great escape. That could be mean time spent on the elliptical machine or playing recreational sports with friends. Running for an allotted time gives you a break and produces endorphins (helpful hormones in your brain), too.
One study found exercise can reduce short-term stresses. It also helps you decompress ahead of the normal everyday life responsibilities you have after leaving the gym or field.
Finding a way to clear the mind is a crucial part of everyday life. That’s because it’s a very important way to limit stress. And sometimes the best way to clear your mind is to let those stressful feelings spill out of your mouth. It’s a much better alternative than letting the stress and tension build up to unhealthy levels.
Talking it out is great, but focusing outside of yourself is important, too. Listening and helping others solve problems focuses your energy away from your stresses onto solutions. You’ll also get perspective on your life and the satisfaction of doing good. That’s why helping out a friend or loved one is a solid plan. Being a sounding board for those in your life who need a little guidance can go a long way—for you, and for them.
Mom was right. Less candy, more veggies. All the sugary or fatty, carb-filled comfort foods aren’t a long-term solution. But a well-balanced diet supports a healthy immune system, stable energy levels, and more pleasant overall demeanor.
One report declares that roughly 95 percent of receptors for serotonin (a chemical tied to happiness) are found in the lining of your gut. So, feed them. Don’t skip meals and treat yourself to healthy foods.
Also, if you’re looking for ways to decompress, cut back on caffeine. Limit coffee, energy drinks, and tea. Too much caffeine can spur anxious feelings and restlessness. Staying hydrated—6-to-8 glasses of water each day—is key, too.
Movies, shows, or jokes that get you chuckling go further than the initial gut-buster. That kind of joyful reaction is proven to be a positive for those battling various stresses. There’s no better way to decompress than laughing, or even smiling, for that matter.
A study showed that positive facial expressions influenced the body’s response to stress. Laughter has proven to shrink stress responses and stimulates your heart, lungs and body muscles.
A stick of gum can make a world of difference. And not just to mask what you ate for lunch.
An intervention study examined the effects of gum and work-related stress. It found that chewing gum at work and outside the workplace reduced anxious or down feelings, fatigue, and actually put people in a better mood. How about that? There’s no data yet on also blowing bubbles.
There are clearly plenty of ways to manage stress. You’ve just seen eight good ones. So, when you have those familiar stressful moments, remember that there are a number of different solutions. Bookmark this list so you have quick access to routine fixes—backed by scientific evidence—that can bring your everyday stress down a notch.
https://askthescientists.com/wp-content/uploads/2018/09/Stressed-woman-AdobeStock_92379769.jpg418835staffstaff2018-10-11 10:00:592022-07-24 22:34:28Stress Management Slideshow: 8 Ways to Decompress
As the sun recedes, nighttime approaches. The light fades and the darkness crawls in. It welcomes you to do the same: crawl into your bed and retire for the night. The darkness is like a blanket. Tuck into its warmth and the outside world quiets, allowing your internal world to do the same.
If you’re like many these days, though, turning in for the night is not so simple. It’s become increasingly difficult to put the phone (or other tech device) away when the nighttime beckons. And the next morning is no different. Modern life is built around technology. It’s likely become integral to how you work and interact with others. And unfortunately, even bedtime and morning routines are no longer exempt from technology’s touch.
Phone to Bed, Phone to Rise
Whether it’s morning, noon, or night, it seems the smart phone or another tech device isn’t far. Many rely on phones to tell them when to wake up and even remind them when to go to bed. Many doing desk jobs find that work revolves around a screen. Computers keep people connected to colleagues, provide easy communication, and keep schedules organized.
It doesn’t stop at the office exit doors. Recreation and relaxation have come to center around technology. Increasing internet speeds, accessibility of streaming video, and game consoles have started to monopolize how people choose to spend their downtime.
Completely freeing yourself from screens would be hard—and unnecessary. There’s nothing inherently wrong with enjoying screen-based entertainment. But indulging for hours, especially at night, could harm your body’s natural circadian rhythm.
This disruption can throw off your sleep schedule. Turning in later not only decreases the quantity of sleep, but likely the quality, too. But why? How is ticking away the hours with your phone different than curling up with a book (a paperback, not an e-book)? Let’s find out how technology affects sleep. Dive into the science behind blue light, the body’s sleep process, and how they interact.
The Blues of Blue Light
Your ancestors lived by the sun. As it rose, they awoke. As it set, they turned in and slept. Before electricity, the world went dark with the disappearance of the sun, save for some candlelight. This means the human body became accustomed to the rhythms of light and dark. Internal processes adapted to match what was happening in the external world.
When lightbulbs lit up the world stage, things began to change. Humans no longer had a reason to turn in early, because light could be created at will. But the lightbulb’s glow was different than the blue light emitted by digital screens.
But what exactly is blue light? Natural sunlight is white light. But if broken down into its components, you’ll find the rainbow: violet, indigo, blue, green, yellow, orange, and red. Each of these types of light have a different energy and wavelength. Light on the bluer end of the spectrum carries higher energy in shorter wavelengths.
Sunlight is blue-heavy, so this energetic light keeps you awake and alert. In fact, blue light actually suppresses your body’s secretion of melatonin, the sleep hormone. This is why your body naturally wants to wake up in the morning. Dusk is the opposite. As the sun recedes, the residual light is steeped in red (lower energy, longer wavelength). This means red light has the opposite effect of blue, and doesn’t suppress melatonin. So, it doesn’t interfere with your natural circadian rhythm.
Screens are the Key to How Technology Affects Sleep
Now that you have an understanding of blue light as it relates to natural sunlight, it’s time to shift the focus to artificial, screen-based lights.
Screens (your phone, tablet, computer, or television) emit blue light that interact with cells deep behind the eyes. In simplest terms, when your eyes take in blue light, a couple of things happen. These cells express a protein that goes on to communicate with a specific part of the brain. Together, these events help synchronize your circadian rhythm with the sun.
Basically, when you take in blue light, your brain tells you it’s time to wake up or stay awake. With this knowledge, the impact of screens on the quality and cycles of your sleep starts to become clear. And the question of whether time with a screen or behind a book is better is no longer a mystery.
Let’s drive this point home with some scientific research.
In a small study, researchers divided individuals into three groups and asked them to interact with a digital tablet for two hours before bed. Group 1 wore goggles fitted with blue-emitted LEDs. This was known as the “true positive” group, since blue light is known to suppress melatonin. Group 2 wore orange-tinted glasses to filter out blue light (the “dark control” group). Group 3 weren’t given goggles or glasses.
The findings were enlightening.
After two hours of light exposure, participants in groups 1 and 3 experienced significant reduction in melatonin levels compared to the dark control group. Compare this experiment to a real-life example, like a two-hour long feature film. If you go to a late evening showing (without your orange-tinted goggles), the movie will likely affect your melatonin levels and discourage your body from readying itself for sleep.
Does Blue Light Mean a Blue Mood?
Perhaps this isn’t news to you. You may already intuitively understand that excessive time behind a screen isn’t natural or especially healthy. But are you aware of the emotional effects blue light—both too much and too little—can have? Getting the right amount of light, at the right time is key for maintaining your mood.
Shift work (graveyard shifts) and jet lag give glimpses into the effect of light (or lack thereof) on mood. Those who work late and sleep during the day often experience shifts in mood or irritability. Likewise, those who travel across time zones struggle adjusting to a new sleeping schedule. Temporary insomnia imposed by travel can leave you feeling edgy, exhausted, and emotionally off kilter.
Additionally, those who experience seasonal affective disorder (SAD) struggle with shorter days with shorter periods of natural light. Some find comfort with SAD lamps, or light therapy. Light therapy is a possible treatment for SAD.
Light therapy is simple and can be done at home. A light therapy box (or SAD lamp) emits bright light that mimics the wavelength of natural light. Flooding the face and eyes with this bright light can help offset some of the mood shifts that come with the lack of natural light in the winter months. It can also help those who struggle with some sleep disorders, or adjusting to a graveyard shift.
Animal studies have offered additional clues. Researchers have noticed anxious and depressive symptoms in mice forced to live in constant light or constant darkness. While “constant light” might sound uplifting, consider your newfound knowledge. It also means constant blue light. That means that the eyes and brain are constantly stimulated, making rest hard to come by.
When you extrapolate similar conditions to humans, it’s not hard to imagine similar consequences. Humans experience the same affects under constant blue light. You need light to play and you seek darkness for rest.
Loosening Blue Light’s Grip on Your Sleep
Technology is the future, and screens are not going away anytime soon—if ever. It’s a fair assumption that most don’t want to risk social isolation by foregoing screens completely. Luckily, you can stay plugged in without damaging your physical and emotional wellness. Take a look at some ideas for finding a healthy balance:
Limit or eliminate your screen usage at a certain time. Remember the two-hour tablet study. Try turning off (or putting away) your devices more than two hours before bed. Going cold turkey might be hard. Try doing this in 30-minute increments, increasing the time before bed as you get more comfortable.
Swap out your wind-down activities. Opt for something that soothes, rather than excites your brain. This could be reading, journaling, or walking. Any activity that doesn’t involve, or at least doesn’t depend on, a screen to function, will do.
Add a blue-light filter to all of your devices. If you use Apple products, open the control center from your home screen. You might be familiar with the brightness icon, which allows you to control the intensity of light coming out of your screen. However, if you firmly hold down on the button, a new view will appear. Tap the button below the brightness meter (the image is a moon inside a sun). Turning this on will filter out most of the blue light. If you’re using a laptop or desktop, look up applications that provide the same function. Google Chrome has various extension options (like “Screen Shader”). You can also download an app like “f.lux.”
Screens might be here to stay, but that doesn’t mean they must rule the entirety of your days and nights. Armed with this new information about how technology affects sleep, all you need is a little bit of forethought and planning to reclaim a regular, restful routine. Maybe a tip from the list above resonates with you. Or you can find something better that integrates to your life. Either way, it’s possible to balance your screen usage and limit your exposure to blue light.
About the Author
Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
Wood B; Rea MS; Plitnick B; Figueiro MG. 2013. Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied Ergonomics. 44(2): 237-240.
BEEP! BEEP! BEEP! BEEP! An entire night has passed in the blink of an eye. The last thing you remember is your head hitting the pillow in the dark. Now, seemingly seconds later, the incessant, blaring of the alarm clock wakes you. But it does no help in reminding you what day it is, where you are, or perhaps even who you are.
Surely, you’ve experienced a morning like this: groggy, confused, and sleep-deprived. The effort to keep your eyes open feels exhausting. Standing up and leaving your warm bed behind is torturous. The day’s long to-do list awaits you and seems daunting.
Of course, you soldier on and make it through the day. But what does that day look like? It’s surely not smooth sailing, all quiet keyboard clicks and soothing, classical music. No, on days like this, you’re more likely to hear a cacophony of noises—the cell phone ringing, inbox pinging, and doors slamming after you in a hurry. All whilst trying to drown out the chatter in your head— “Don’t forget to do this!” and “I forgot to do that!”
Foregoing solid, quality sleep can affect your day in a big way. It’s important to remember that the effects of sleep deprivation are not just physical, like the physical feeling of exhaustion. Just like the scenario above, low-quality or insufficient sleep can manifest itself mentally and emotionally. That can include a loss of concentration, short attention span, and even anger. Lack of sleep can also mean a lack of motivation and sharp decision-making skills, forgetfulness, and anxiety.
Sleep is important for feeling rested, but it’s more than physical downtime. Sleep is also your brain’s chance to recharge and regroup. Let’s look more in-depth at the physical and mental benefits of regular, quality sleep.
Sleep and Health: The Pros and Cons
Pro of Good Sleep
Con of Poor Sleep
Mental
Solidifies memory retention and information recall
Decreases ability to concentrate
Enhances learning and problem-solving capabilities
Poor decision-making skills
Increases alertness
Shorter attention span
Boosts creativity
Lack of motivation
Promotes adaptability and resiliency
Inability to cope with change
Better regulation of emotions
Increases risk for feeling down
Physical
Maintains cardiovascular health
Increases risk for cardiovascular and kidney issues
Helps regulate hormones associated with hunger
Increases risk of obesity
Helps maintain normal blood sugar levels
Increases risk for blood-sugar issues
Maintains healthy development, muscle growth, and tissue repair
Interruption of growth hormone secretion
Supports strong immunity
Increases risk of common cold
Science of Sleep: What Happens When You Snooze
Sleep gives your body and mind an opportunity to power down and recharge. It might seem like this period is simply an absence of consciousness, where the body goes into a sort of idling mode. However, during sleep, your body and brain are actually working hard. Sleep activates a process that helps you rest, repair, and recharge. Take a closer look at the processes during the four different stages of sleep.
Stage 1 is the period between wakefulness and sleep. In this stage, everything starts to slow down. Muscles soften, heart and breathing rates decrease, and brain-wave patterns begin to change.
Stage 2 is light sleep. Your muscles loosen even more, heart and breathing rates continue to slow, and your body temperature drops.
Stage 3 is the deepest sleep stage. Here, your heart and breathing rates come to the lowest point of the entire sleep cycle. Your muscles are extremely relaxed and rousing you would prove difficult. It’s this stage that is integral to quality sleep. Without enough time spent in this sleep state, you will not awaken feeling well-rested.
Stage 4 (the final stage of the sleep cycle) is known as REM sleep, or rapid eye movement sleep. The first three stages involve non-rapid eye movement sleep or non-REM (NREM).
In many other ways, REM is also quite the opposite of the preceding three stages. Heart rate increases and breathing rate can quicken and become irregular. Eyes move rapidly behind the eyelids and brain activity livens. Dreaming is commonly experienced during the REM sleep stage. Your body might actually experience temporary paralysis of the limbs, a protective measure to keep the body from acting out movements about which you dream.
These four stages are cycled through in succession until you wake up. It’s necessary for you to experience both NREM and REM sleep to remain sharp through the day. Without both, memory consolidation is harmed. As you’ve surely experienced, after a night of little-to-no sleep, it can be very difficult to recall even simple information quickly.
Factors Impacting Your Sleep
Good sleep can seem like a complex puzzle. Many factors can influence the quality and duration of your sleep. If you have trouble sleeping through the night, try keeping a journal to monitor the factors below. You can jot down notes throughout the day or write a quick summary before bed. Whichever your preferred method, having a daily snapshot of your diet, activity level, and emotional state can give you an idea of which of these things improve or harm your sleep quality:
Caffeine: This stimulant usually wakes up the body and can keep you from feeling tired. In fact, caffeine actually blocks the substance adenosine, a chemical that your body secretes to make you sleepy. While this can be a benefit in the morning or during a long day, ingesting too much caffeine in the late afternoon or early evening can affect your sleep.
Alcohol: Drinking too much alcohol too late in the evening can disrupt your sleep patterns. More specifically, it can disrupt your REM sleep, leaving your cycles incomplete. On a simpler level, alcohol is a diuretic, meaning it increases the urge to urinate more frequently. So, having too much alcohol can also disrupt your rest because you might have to make more frequent trips to the bathroom.
Diet: The timing and content of your last meal can affect your readiness for bed. Think of the blood sugar surge that comes from a meal or snack. The boost in energy late in the day can keep you from winding down easily.
Physical activity: Regular exercise can help you maintain a regular sleep schedule. Just don’t exercise too late in the evening before bed, or your body won’t have time to settle back down before turning in.
Stress level and emotional state: Consider how stressful your day was or your emotional state throughout the day. If you’re feeling especially worn down, worried, or otherwise stressed, it can be very difficult to quiet your mind for bed.
Bright lights: You’re constantly being bombarded by light, with can impact production of your sleep hormone. Make sure your room is dark, and take a break from bright screens (TV, phones, and tablets) before you tuck in.
7 Tips for Better Quality Rest
After journaling for a week, you may notice some patterns. Pay close attention to what these clues are trying to tell you. From these, you can create a personalized wind-down plan to prepare you for bedtime. If journaling isn’t your style, or you need some easy ideas, the seven tips for super sleep are below:
Consider cutting back on how much caffeine you drink, or impose a “caffeine deadline”—a point at which you won’t ingest any more for the day.
Drink alcohol in moderation or impose an “alcohol deadline” so that your body has time to readjust before bed.
Avoid eating a meal or post-meal snack too late in the evening.
Exercise regularly, preferably early in the day. A good starting point is 20 minutes per day—and work up from there.
Plan for at least seven hours of sleep. You may need more than seven. But this is a good target to work up to if you’re currently and routinely getting less than this benchmark. While you may not be able to reach seven hours immediately, start incrementally heading for bed sooner so the change is gradual and more doable.
Incorporate relaxation or meditation into your wind-down routine. Turn off screens, dim your bedroom lights, play light instrumental music. Light stretching can help your body release tension before laying down.
About the Author
Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
https://askthescientists.com/wp-content/uploads/2018/08/Snoozing-with-alarm-clock-AdobeStock_127628802-copy.jpg5121024Jenna TempletonJenna Templeton2018-10-01 10:00:162022-07-24 22:37:23The Science of Slumber: Sleep and Health
You might not want to think about it, but we know germs are everywhere. Every place you go and everything you touch is awash with bacteria and other microbes. No nook, cranny, or surface is truly, totally clean. The good news is that most of the 60,000 types of germs you encounter every day are harmless, or even helpful, to your health. (That’s assuming you have a normal level of immunity.)
About one to two percent of germs, however, are potentially dangerous to your health. And the higher the germ density on an object, the more likely a sinister germ is living on it. One of the easiest ways to prevent contracting illnesses from these harmful germs is obvious—limit your contact.
That means cleaning your hands and your home. Of course, you do your best to keep clean areas where you know harmful germs love to camp out (e.g., toilets, communal shower floors). You also clean where microbes could do some damage by coming into contact with food (kitchen countertops or the dining room table).
But potentially harmful germs often lurk in places you might not expect. So, you probably aren’t trying to avoid or clean them. Below, you’ll find seven hidden sources of germs, and what you can do to help keep yourself healthy.
1. Laundry Machines
It’s time to air your hamper’s dirty laundry: your clothing is covered in germs. Each pair of underwear harbors 0.1 gram of fecal matter, meaning one load of laundry could have about 100 million E. coli bacteria roaming around. That might not be what you’d expect from an appliance you think is clean—because its job is to, well, clean. To combat the ick, you need to take a two-pronged approach:
1. Get your clothes free from as many of those E. coli germs as possible.
2. Keep your machine more sanitary.
To get your clothes cleaner, wash in hot water and dry them in a dryer for 45 minutes. If fabric care instructions direct against either of both of these tips, line dry in the sun. Also, don’t sort or fold clean laundry on the same table you used to sort dirty laundry without disinfecting first.
To kill bacteria in your washing machine, wash your whites first using hot water and chlorine bleach. And wash your underwear separately after you’ve completed all your other loads.
Oh, and wash your hands thoroughly after handling dirty or wet laundry.
2. Kitchen Faucet
You probably already know bathroom faucets are a hotbed for germs. That’s why many public restrooms have moved to automated models. But the kitchen faucet can host an unsavory bunch of bacteria, like E. coli, salmonella, shigella, campylobacter, norovirus, and even hepatitis-A.
And nope, it’s not just the handles (though you should clean those regularly, too). You know the tiny metal aeration screen at the end of your faucet? Turns out it provides the perfect conditions for germ growth. If you accidentally touch the screen with dirty fingers or a contaminated piece of food, the near-constant moist conditions can let bacteria grow wild. Eventually, that builds into a biofilm that can break off into the water stream and onto whatever is below.
If biofilm chunks aren’t the secret ingredient to your favorite recipe, follow this house cleaning secret: Clean your aeration screen by removing it and soaking in a diluted bleach solution once a week. Then let the water run for a few minutes after placing it back onto your faucet.
3. Car Dashboard
It makes sense that something with so many touch points (steering wheel, audio knobs, thermostat controllers, vents, etc.) would be on the receiving end of all the germs you and your passengers have on your hands.
But what can make this area extra gross might surprise you—mold.
It turns out the air sucked through the ventilation system can aerate mold and bacteria out on passengers or onto the dashboard itself. Since the dashboard is usually warm from the engine and sunlight, it’s a welcoming host for mold and bacteria.
Your best bet is to wipe down your entire dashboard, including the vent slats, with disinfecting wipes at least once a week. If you’re prone to allergies or asthma, you may want to clean your dash more often to keep the mold at bay.
4. Mobile Phone
This one might be a little less shocking, considering you may have heard for years that your mobile phone can harbor more bacteria than an average toilet.
That’s because it combines the two most likely sources of human germs—your mouth and your hands—into one area. Add that to the fact that most people plop down their phones without a lot of thought to what germs could reside on the surface. Also, many phone cases have grooves and crevices that are perfect hiding places for germs. It’s no wonder your favorite devices are such filthy cesspools.
But what may be surprising: how often experts now say you should clean your handheld devices. If you’re careful about handwashing and watching where you place your phone, you can probably get away with disinfecting your mobile phone a few times a week. (Use wipes approved for use on electronics.) If you’re less discriminating, give your device a daily wipe down to avoid serious bacteria, like staph and salmonella.
This advice is especially true if you’re using your phone (or tablet) in the kitchen to look up and follow recipes. In this case, wipe down the screen every time you wash your hands while making the meal. Sound too laborious? Use a cookbook, print out the recipe, or use a smart speaker to read the recipe aloud to you as you cook.
5. Vacuum Cleaner
It seems like the answer to a bad riddle: what makes things dirtier as it cleans? Vacuum cleaners.
They do a bang-up job of sucking up visibly grimy things like dust, hair, and food particles. But that can create a whirlwind of bacteria growth in the bag that can end up coming out the bottom. And the brushes (both the main brushes or rollers and the hose attachment brush) often contain E. coli and mold that you’re inadvertently spreading from rooms like the bathroom and kitchen to your living room and bedrooms.
The best ways to clean your cleaner? Opt for a bagless vacuum, as bags tend to promote more bacteria growth. (You can also purchase bags with antibacterial linings.) Open your bagless cylinder or bag compartment outside and throw the contents in the trash to avoid stirring up a cloud of bacteria. Then clean it out with a diluted bleach solution and allow to air dry after each use. Spray brushes with disinfectant after each use, too.
A common place where germs hide is in polyester fabric, which is what most weightlifting gloves are made from. That leads to germs on every bar, plate, and free weight you use clinging to your gloves. So, be extra diligent in not touching your eyes, nose, or mouth when wearing them. Better yet, ditch the gloves to strengthen your grip and forearms.
If you’re more of a cardio person, you’re still at risk. Scary bacteria can hang out on your favorite cardio machine. To help protect yourself from possible illness:
Put a towel down on machines with seats.
Use hand sanitizer after using rowers, bikes, and other machines with handles.
Be courteous by wiping machines down after you use them.
7. All the Money (Purse, Wallet, Credit Cards, Bills, and Coins)
When it comes to payments changing hands, it’s not all about the Benjamins—it’s also about all the germs.
Paper money is just plain gross. It gathers germs from everything it touches, which is a lot of hands. And the surfaces of paper currency are fibrous, so it holds onto them. Researchers have shown that money (94 percent in one study) can carry viruses, skin bacteria, E. coli, salmonella, and even resistant staph.
If you choose to use plastic, you’re not much better off. Credit cards also rack up impressive germ collections. That’s because they’re also passed hand-to-hand. And all the nooks and crannies of a credit card provide hiding places for germs.
Given what you’ve just read, it’s probably not surprising that your wallet or purse are stuffed with germs. After all, that’s where you probably keep your money. And in the case of a purse, your mobile phone, too.
What can you do? You have to pay for important things like food. So, you can’t really avoid these hidden sources of germs. But you can wipe down your credit cards with antibacterial wipes. Same with your wallet and some surfaces of your purse. It’s harder to actually wash cash.
But the best thing you can do is wash your hands after contacting these items. And avoid touching your eyes, nose, or mouth while you’re shopping or after paying for anything with cash.
Clean Up the Hidden Sources of Germs
Scared yet? You don’t need to be. Identifying these hidden sources of germs helps you know where to focus extra cleaning energy. And using the house cleaning secrets you’ve read will help lessen your exposure to potentially harmful germs.
And it’s all about exposure. Being smart about where harmful germs are lurking is a good thing. But your immune system is also there to protect you. So, a combination of good cleaning practices (including these hidden sources of germs), and immune-boosting habits can help you stay healthy.
https://askthescientists.com/wp-content/uploads/2018/08/Gas-mask-AdobeStock_18902223.jpg418835staffstaff2018-09-10 10:00:072022-07-24 22:42:437 Hidden Sources of Germs Exposed
Have you ever found yourself sitting in a drive-thru at your usual fast food joint…like your car drove there on autopilot? You’re confused because you’d told yourself today was the day you’d go to the salad place for lunch. How did this happen? You’ve just experienced the tremendous power habits can have over your life.
Sounds easy enough, right? Wrong. If it were easy, everyone would do it.
Yes, change can be hard. And, if putting your knowledge about living a healthy lifestyle into action sometimes feels impossible, you’re not alone. Fortunately, there’s hope. People successfully create big transformations by making small changes every day. And you can, too.
The answer may lie in the science of healthy habits. And you don’t have to start from scratch. You can use the habits you already have. Maybe even the one that drove you to that drive thru.
This is Your Brain on Habits
Your brain is lazy. Well, to put it more accurately, it has better things to do than to stay focused on all of the mundane activities you do every day. So, along come habits.
These automatic behaviors drive nearly half of your daily life. Just consider: did your routine this morning vary much from yesterday? Last week? Last year? We’re creatures of habit because it’s the most efficient way to get through the day.
Scientists don’t always agree on the exact definition of what a habit is. But broadly, a habit is any action, or sequence of actions, initiated by a cue. It can be a time of day, an event, another person, an emotional state, or a location. The cue causes a behavioral response. And if the behavior results in some kind of reward, your brain learns that the behavior is desirable.
For example:
Cue: stumble downstairs to the kitchen after waking up
Behavior: make and drink coffee
Reward: feeling awake and more energized
If you continue to repeat these actions, eventually you perform them without even thinking about it. A habit loop is born. And afterward, even the perception of the cue will usually trigger the habit.
Sometimes the rewards in this habit loop can be as mundane as achieving a small goal—like getting to work by driving the same route every day. This leads to goals that are easy to repeat and likely wouldn’t be hard to break.
However, if the reward is really powerful, it can lead to a habit loop that’s harder to change. When you eat things like chocolate or cheese, or show the brain new posts on social media, your brain is rewarded with things it likes. Neurotransmitters (chemical messengers) like dopamine are released in the brain, resulting in pleasurable sensations.
Dopamine is considered a key player in helping your brain establish automatic behaviors. Because your brain likes to feel good.
If your brain doesn’t feel so great, like when you’re stressed or sad, it can drive you to perform the habit. Even if, consciously, you know it’s not good for you. Your brain knows the behavior will relieve the bad feelings—even if it’s only temporary—driving you to do the activity again and again.
The brain sends feel-good messages along pathways. And as habitual actions are repeated, those pathways are strengthened. It works like a forest trail that becomes worn more deeply into the earth as people tread the same path. Once a neural pathway for a habit is established, it becomes the default path to follow. And the pathway becomes even more fixed as the habit is repeated.
Eventually, your habits become as automatic as walking or scratching your nose. This is reflected in your biology. When habits are being created, there is activity in the decision-making areas of your brain—the prefrontal cortex and the hippocampus. Over time, as the behavior is repeated, the activation in the brain shifts to the same part of the brain responsible for moving your limbs. You’re no longer thinking actively. Instead, you’re responding with as much thought as it takes to move your arms or legs.
This is why changing habits can be challenging. You have to pick a new path to reach your desired destination.
A 3-Step Process for Changing Your Habits
You probably already have a health goal you want to achieve. Some of the most common goals are losing weight, exercising more, and eating healthier. All of those are lofty goals that may seem overwhelming. Aim for small changes that are manageable. Keep it simple by only focusing on one thing at a time. Each small success will add up to greater confidence in your ability to adopt other healthy habits. And over time, all those small changes could add up to a big transformation.
Get started by narrowing down your options to only one action that will help you successfully accomplish your goal. Then follow three key steps, recommended by Charles Duhigg, author of The Power of Habit, to create a new habit loop.
Step 1: Identify your cue
You probably already have a lot of set habits. So, one of your existing habit loops may be a good place to start incorporating the new activity on which you want to focus. If you’re working to establish a fairly simple new habit, this probably won’t require too much effort.
Perhaps you want to drink more water. Take a look at your habitual routines and identify somewhere you could add this behavior. If you drink coffee first thing every morning, that might be a logical and easy place to add a little hydration. Try placing a glass in front of the coffee maker. This will prompt you to fill it up with water as you prepare your java. Then drink it while the coffee is brewing. Keep it up for several days and voila!—new habit.
However, if you’re trying to replace a strongly embedded routine with a healthier alternative, you may need to take some time to redesign your habit.
Start with the cue.
Let’s say you need to break your Monday–Friday habit of buying and eating potato chips at your workplace cafeteria. It’s not doing your waistline any favors, and you want to replace this habit with something healthier. Potato chips reward your brain, so you probably enjoy this behavior. This could make it a tougher habit to change, and will require a slightly scientific approach.
First, take a few days to identify your cue. Because most cues are a time of day, an event, another person, an emotional state, or a location—these are the places to look. Every time the craving to treat yourself to potato chips hits, write down the following:
Where are you?
What time is it?
What’s your emotional state?
Who else is around?
What action preceded the urge?
Do this for a few days until you see a pattern emerge. You will have uncovered what your cue is.
Step 2: Recognize the reward
Once you’ve revealed your cue, you need to figure out what’s driving the behavior. It’s time to test some rewards. Put your scientist cap back on and test theories until you determine the cause of your cravings. Take a few more days to experiment with different rewards each time your craving hits.
Theory: I just want a break from work.
Test: Instead of going to the cafeteria, I’ll head outside for a walk.
Theory: I’m hungry or need energy.
Test: I’ll still go to the cafeteria and buy something else. (Don’t put too much pressure on yourself to make a healthier choice yet—just buy something else.)
Theory: I enjoy socializing while eating my chips in the cafeteria.
Test: I’ll go chat with friends somewhere else.
To conclude your test, immediately reflect on the experience of resisting your usual craving and substituting something else. Write down a few thoughts about your test behavior. How do you feel? What did you enjoy? What did you dislike?
About 15 minutes after writing about your experience, also note if you’re still experiencing the craving. And if so, how strong the craving is.
Test as many theories as possible. After you’re done with all of your experiments, review your notes and interpret your results to identify the real reward of your habit.
Step 3: Replace the behavior
You know the reward you’re seeking. And what’s triggering the behavior. So, how do you break the loop?
The reward and cue might be tough to change. If your cue is a time of day, you can’t exactly skip 3 p.m. in the afternoon! So, if you can’t remove or replace the cue, changing your habitual response is the place to focus your efforts. You’ll need to replace the old behavior with a new one.
You need a plan. A very specific plan. And maybe a touch of willpower.
Determine some options you could do to get the same or very similar rewards using different behaviors that better align with your goals.
In the potato-chip munching example, let’s say your long-term goal is to improve your eating. Your action of focus may be adding one serving of fruit or vegetables every day. So, you’ll need to look for healthier options that you’ll enjoy (almost) as much the potato chips. How about edamame with salt? Or an apple? Some carrots and hummus?
Choose your substitute. Write down your plan. Be as specific as possible. Include the cue and, if applicable, when and where you will do your chosen action.
Example: At 3 p.m., every day, I will go to the cafeteria and eat a snack of edamame with salt.
Every time you encounter the cue, do the action. Your routine may not be perfect. But it’s progress.
Simple Actions to Get Started Toward Healthy Habits
There are many small changes you can adopt to improve your health habits. Below are several examples to help inspire ideas.
Eating a healthier diet.
Improving how you eat is often a matter of preparation. So, one of the first habits to establish is making meal planning, grocery shopping, and meal prep an automatic part of your week. If planning a whole week’s worth of meals is too much, start by planning one meal and work your way up.
Also, as you go through your days, it’s important to try and only eat when you’re actually hungry…but not too hungry. Getting in touch with your true hunger signals is a key component of healthier eating patterns. Whereas starving yourself will often lead to bingeing. As long as your hunger is under control, it’s easier to make smarter food choices. Here are a few suggestions for simple actions that could help you start improving your daily nutrition:
Every morning when I drink my tea, I will eat a banana.
Every day at lunch, I will eat one serving of vegetables.
Every evening after dinner, I will take my vitamins with a full glass of water.
Every night before I brush my teeth, I will prepare my lunch for the next day.
Exercising at least 30 minutes, most days of the week.
Exercise is key to a long, healthy life. The secret to sustained fitness is finding an activity you enjoy. If you hate running but love a Zumba class, don’t force yourself to run every day. Instead, dance to your heart’s delight. If you’re just starting, here are a few suggestions for simple actions you can take to help establish fit habits:
Every morning after I wake up, I will put workout clothes on and go for a 10-minute walk/do a seven-minute workout (science backs up that this works!).
Every day after lunch I will walk around the park.
Every Wednesday I will leave work and go straight to a yoga class at the gym.
Managing your weight.
Some research has shown that combining habit-changes with traditional weight-loss approaches can make it easier to maintain your lower weight. Addressing relationships with food and attitudes about weight and body image were also important.
When it comes to weight management, diet and exercise go hand-in-hand for best results. But you can also try some easier shifts. Research suggests that simply paying attention to what you eat or to your daily weight can help you start shifting your lifestyle habits. Or, try making a habit of replacing meals or calorie-rich beverages with better options.
Every time I eat something, I will track it.
Every morning after using the bathroom, I will weigh myself.
Every day after my 30-minute lunchtime workout, I will drink a meal-replacement shake.
Every afternoon at work, I will replace my usual soda with a flavored sparkling water.
Other areas to consider making healthy habits, if they apply to you, could be around social media usage, responsible alcohol consumption, getting more sleep, or quitting smoking. Just remember to be as specific as possible about what your cues are and how you respond to them.
Struggling to Change? The Science of Healthy Habits Says Add Emotion to Increase Motivation
What if you’re struggling against changing your habits? You understand rationally why you need to ban your old behaviors. But if your intelligent reasons to change are uninspiring, they’ll be less than motivating. Successful change requires enough desire to see it through to the end.
You can add motivation to your habit-change efforts by purposefully amping up the emotion. Emotional responses help drive learning, including learned responses like habits. So, you can harness this power by using your emotions to your benefit.
If you’re trying to break a habit, negative emotions could be your friend. Researchers found that habitual smokers who became more mindful of their experience realized the sensations weren’t very pleasurable. The taste was full of chemicals. Their breath, clothes, and surroundings stunk like cigarettes. This prompted disgust—an emotional reaction to smoking that spurred stronger motivation to change. Staying in touch with this feeling, along with practicing other mindfulness techniques like meditation, made it easier for participants to stick with their efforts at quitting.
On the flip side, positive emotions have a place in changing your habits, too. Every time you complete the goal action you’d like to make a habit, take a moment to check in with yourself. Feel how happy doing this activity makes you. Consciously decide to enjoy the action. Tap into your sense of hope for the future. These positive emotions can start to wear those habit trails more deeply into the terrain of your brain.
Try using both types of emotion while forming new healthy habits. Link your deep frustration with the aches and pains limiting your potential with unhealthy eating habits or a lack of exercise. Use that frustration to fuel your fire to change. Then, after you eat that healthy meal or complete a workout, take a moment to appreciate how good your body feels. And re-engage that feeling of deep desire to change to help refuel your motivational gas tank.
Other Science-Based Tips for Successfully Changing Habits
It’s true. In order to successfully change a habit, you may have to work at it for a while. There is a common misperception that changing habits only takes 21 days. Sure, some simple habits may change that quickly. But others can take as long as six months or more, depending on how deeply ingrained they are.
One thing is sure: the more you repeat any activity, the more permanent it will become. But researchers at University College London have found that 66 days is the average time it takes for effortful actions—like starting a regular exercise routine—to become more automatic.
How can you stay focused and inspired to change during those two months? Well, everyone is different and every habit might need a different approach. Give yourself a reality check about what motivates you. Then choose strategies that will work best for your personality.
Try some of these ideas to help you stay on track as you work to establish new healthy habits:
Stay connected to your goals. Short-circuit your old, bad habits with a goal you’re passionate about. Focus on your goals daily. Write about them in a journal. Talk about your goals with others. Visualize the successful change of your behaviors leading to achieving your goals.
Anticipate stress. Challenges in life are one of the biggest triggers for regressing to old, comfortable habits. Some life events—like moving to a new home—provide an opportunity to change your environmental cues and establish new routines. But you might not want to try and break those really tough habits in the middle of a stressful time. When you’re ready and able to tackle those tough habits, actively work to manage everyday stresses, so they don’t get out of hand and derail your efforts. Try daily deep breathing or yoga exercises. Get out into nature. Listen to soothing music. Create intentional moments of self-care at home.
Track your progress and reward yourself for success. Many people find it helpful to keep a record of their progress. Try one of the habit-change tracking apps available for your smartphone. Use a spreadsheet. Or a good old notebook will do. Keep notes about how the behavior felt, so you can see it getting easier. Select a treat you can give yourself that won’t blow your goals, but will keep you motivated. And give yourself the treat for successfully completing the target behavior. Weight-management research has shown better outcomes when subjects monitor and reward themselves for successful habit changes, rather than for achieving a number on a scale.
Get a buddy or join a group. There is strength in numbers. Not only can others help keep you accountable, they can provide support during the tough times. A report on tobacco cessation programs in Argentina found participation in group sessions had significantly greater success in quitting than toughing it out alone. You may also want to make some new friends. Surrounding yourself with people who behave how you would like to behave can help you be more successful.
Remove the temptation. Don’t keep the cookies in the house. Ask your friend to go for a walk instead of going out for happy hour (then counting on willpower to keep you from overindulging). Find a new way to drive to work that doesn’t go by the siren-song of Starbucks. Put your smartphone in a drawer when you get home. There’s truth to the saying “out of sight, out of mind.”
Every time you have to use effort to control your behavior, it depletes your mental strength. So, make life easier. Help maintain your motivation by removing the cue that causes your compulsion wherever possible. And look for ways to increase your positive cues, like placing a bowl of fruit on the table or a bottle of water (reusable, of course) on your desk.
Get help. If you’re using your old habit behavior as a substitute for other needs, you may need additional support. Ask yourself what you get out of your “bad” behavior. And really, truly answer. If you’re overeating because you’re constantly stressed or depressed, simply deciding on a new habit may not be enough. You might need to talk to a therapist or health-care provider for additional strategies to help address your deeper needs while you work to improve your health habits.
Finally, remember, you’re only human. It can be tough to make changes. Forgive yourself if you slip up occasionally. It’s the long-term that’s important. If you fall back into old habits once or twice, be kind to yourself. It doesn’t mean you’ve failed or that you can’t do it. Recognize that the action happened, consider why it happened, and think about how you might respond differently next time. Then remind yourself that you’re awesome, and move on. Over time, you will get it!
There’s no better time to start than now. Put the science of healthy habits to work for you. Find a small habit to focus on and get going. Before you know it, you’ll develop the skills you need to improve your healthy habits in any area of your life. And you will be empowered to live the life that you truly want.
Klika B, Jordan C. 2013. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. ACSM’s Health & Fitness Journal 17(3): 8-13.
Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. 2010. How are habits formed: modelling habit formation in the real world. Euro J Soc Psychol 40:998–1009.
A Guide to Changing Habits. The Power of Habit Resources [Internet] [accessed 11 June 2018] Available at http://charlesduhigg.com/resources/
https://askthescientists.com/wp-content/uploads/2018/07/Healthy-Habits-AdobeStock_199485250.jpg501835staffstaff2018-07-30 10:00:122022-07-24 22:46:39The Science of Healthy Habits—Your Path to Success
https://askthescientists.com/wp-content/uploads/2018/06/IMG_0163-2-e1529594219800.jpg14052811David BakerDavid Baker2018-07-02 10:00:102022-07-24 22:50:16Take a Vacation, Science Says So
Playing isn’t just for kids. All work and no play is a very bad idea, because the importance of play can’t be overstated. Playful activities for adults—like sports and physical games—help support mental and physical health.
Most people grew up playing, having fun, being active. But work, stress, and “adulting”—paying bills, taking care of situations, and making important, responsible decisions—gets in the way. Many adults who grew up playing sports trade in their cleats and jerseys when they settle into a 9 to 5 job. A Harvard study found a steep drop-off in continued athletic involvement at age 26 among those who played sports in their youth.
Lack of time, interest, and good health are often cited as reasons grown-ups tend to leave the fun to their kids. But researchers say that adults who play sports not only benefit physically from the exercise, but see mental, social, and work improvements, too.
If your current workout routine involves staring at a TV while using the elliptical, or running the same streets through your neighborhood, mixing up your workout by playing a new sport can help you find renewed interest in your fitness routine. Practices and games are usually scheduled in advance, so you can more easily cement it into your calendar. Playing team sports has another important element of a successful fitness routine: built-in accountability. People are counting on you to show up to play your position, and might have to forfeit time, money, and the game if they don’t have enough people there to play.
Of course, playing sports isn’t for everyone, even if you played in your younger days. Always check with your doctor before taking up any new fitness routine, especially if you have prior injuries, asthma, or other medical conditions. Plus, you’re assuming a small risk of getting injured while playing. But if you’re given a clean bill of health, joining a sports team or signing up for tennis lessons could be a great way to boost your well-being.
How Playing Sports Help Your Physical Health
In general, it’s important to your health to remain physically active as you get older. Playing helps ward off the problems that often accompany obesity. Regular exercise also helps:
Cardiorespiratory health. Studies show that physical activity benefits your heart, lungs, and blood vessels. About 40 percent of coronary-related deaths can be traced back to inactivity. So, getting moving can significantly impact your cardiovascular health.
Bones and muscles. An active lifestyle maintains muscle strength, balance, stamina, and bone density. All are important factors as you age. Since most sports are weight-bearing activities—basically anything that has you up and moving on your feet—they help new bone tissue form. Keeping yourself moving is even more important for those that are at risk for bone loss.
People who exercise report having an easier time falling asleep, and then sleeping more deeply throughout the night. The only caveat for this is physical activity too close to bedtime. That gets some folks too energized to sleep. If you prefer to work out late in the day, be sure you give yourself enough time to come down from the “runner’s high” before hitting the sack.
Playing Sports’ Impact on Mood and Mental Health
Sure, exercise does your body good. But did you know that play is also good for you? That’s right: Your brain needs play.
Play is a human need as basic as sleep. When you’re deprived of play, your mind and body feel it in the form of crankiness, down moods, or just feeling stuck in a rut. You need a break during waking hours from thinking and worrying. Play of all kinds, including sports, leaves little room for you to focus on anything but the task at hand. While play is necessary for children to practice a wide range of skills, it also helps adults learn, bond, communicate, and cooperate with others.
Playing also helps adults process stress. Those with playful personalities are often better able to cope with high-stress situations, and even transform them into something resembling entertainment. Because of this, fun-loving people who have good senses of humor tend to be more attractive to potential partners. Life is stressful, and it’s more appealing to share it with someone who helps diffuse the tension.
Not a playful person? Good news—you can learn how to have more fun with life. You can overcome a more uptight disposition by practicing playfulness. A great way to get your mental play reps in? That’s right: playing sports.
Especially if you were very active as a child, playing a sport can help you reconnect with that inner youth. If you’re feeling constrained by the rigidity of routine life, try to reintroduce elements of play in your everyday life. Basically, you don’t need to wait for your summer vacation to give yourself a mental escape. Your brain will thank you.
In addition to helping you process and relieve stress, playing sports can do wonders for improving your mood. Being silly and having fun causes a release of dopamine that, simply, makes you feel good. Playing around also often leads to laughter, which has its own host of stress-relieving benefits. And it also helps you connect with your teammates (and sometimes even your rivals). In fact, you’ll likely notice your social life improve from taking up a sport, since people tend to be more positive, open, and vulnerable in fun settings.
Playing Sports Can Give You a Leg Up at Work
If improved mental and physical health aren’t enough to convince you to go out and play, this might: playing sports can help give you the competitive edge at work.
It turns out that playing sports instills a lot of the same benefits in adults that we know it gives kids. Self-confidence grows when your strength and skills in a sport improve. Combine that with the increase in energy that commonly accompanies regular workouts, there will be an extra bounce in your step.
Strengthening leadership skills is another perk of sports participation that can pay off in the conference room. Studies have shown that high school athletes tend to exhibit more leadership traits because of the team-first mindset and adaptivity sports require.
If you’d like to have better concentration while at the office, playing sports can help you in that department, too. Regular physical activity (disguised as play) helps keep mental skills sharp—like critical thinking, using good judgement, and learning. And studies have shown that implementing elements of fun in the workplace improve employees’ creative problem-solving abilities and lead to higher productivity.
Consider Calories, Skills, and Fun Before You Start
Now you’re convinced to step back on the field. That’s understandable. The importance of play is too much, and the benefits are too good. But there are a few things to consider before you pick a sport and revisit your glory days—or start creating some new ones.
First, you need to assess your fitness goals. Ask yourself a few questions: What do you want out of the experience? How many calories are you looking to burn with these activities? What sport best supports the fitness goals you’ve laid out? What sport or playful activity is the most fun for you? Answering these questions will help you pick the right sport for you.
Next, assess your fitness reality—right now. Sure you used to be able to jump high and run fast. But what can you do now? Be honest about the kind of shape you’re in. Consider the injuries you’ve accrued over the years and any weaknesses in your current state of fitness.
The last thing you’ll want to think about is the amount of fun you’ll have. You don’t want to play a sport that you end up hating. That means picking something age-appropriate that you understand or can learn. Not grasping the rules or strategy makes any sport a painful experience. You’ll also have more fun if you match up the sport to your skills. And, if it’s appropriate, match your skill level to that of your competition. Losing shouldn’t ruin sports, but having a chance to win will enhance your experience.
Also think about the cost of equipment or any fees to start playing a sport. Some require substantial investments just to participate. Asking yourself these questions and doing some self-assessment will help you have the best experience possible.
Breakdown: The Best Playful Activities for Adults
Any sport or playful activity that matches up with your fitness goals, is accessible to you, safe, and makes exercise fun is the right choice. If you have a favorite sport, stick to what works for you. If you’re looking for something different, try some of the new sports from the list below.
Here’s your breakdown of the best sports and playful activities for adults:
Solitary Activities
Swimming: Places to swim can be hard to find. But they’re often available at a community recreation center or gym. An average-sized person (155 pounds or about 70 kilograms) will burn 223-372 calories in just 30 minutes. That goes up to 409 if you’re doing more difficult strokes, like the butterfly.
Cycling: Access to equipment is one of the only cons for this simple sport. The average person will burn 298-614 over 30 minutes, depending on speed. And if you do it outside, you can soak in the beautiful sights, too.
Skiing/Snowboarding: The costs to get started either downhill skiing or cross-country skiing can be a barrier to entry. And, obviously, a lack of mountains or snow also complicate your ability to get into these sports. If everything falls into place, it’s a good way to burn about 225 calories (for an average-sized person) per 30 minutes. The number jumps up to almost 300 per 30 minutes for cross-country skiers.
Individual Sports or Activities Played Against or With Others
Golf: The pros are a relaxing, competitive time with friends in beautiful surroundings. But golf has cons, too. Access to courses and the price for equipment and greens fees can be tough to overcome. But an average-sized golfer will burn 130 per 30 minutes using a cart, and 205 if they carry their clubs.
Tennis: Doubles or singles, it doesn’t matter. Tennis can be a fun way to burn quite a few calories—260 per 30 minutes. There are often public courts available, so all you’ll need is equipment.
Racquetball: It’s bit more intense than tennis, and places to play can be harder to find. But racquetball is a fun, spirited workout. You’ll burn 260 calories in 30 minutes of leisurely play. Step that up to 372 if you get more competitive.
Boxing: Professional boxers are in good shape for a reason. Sparing takes it out of you—to the tune of 335 calories for a half hour. If you aren’t scared away by some of the more rugged aspects of the sweet science, it can be a fun way to punch through a lot of calories and stress.
Martial Arts: Just like boxing, you’ll have find a place to practice and a desire to learn the moves. If you’re ready for judo, kickboxing, karate, and more, an average person will burn about 372 calories in 30 minutes.
Team Activities and Sports
Kickball: Simpler than baseball or softball, kickball just requires a ball, anything to mark the bases, and some space. And it’s a really good social activity that’s easy on beginners. It’s a nice way to burn about 211 calories per 30 minutes.
Softball/Baseball: You’ll need a few more pieces of equipment than kickball, but both softball and baseball offer some of the same social benefits. They’re lower impact than a contact sport like football, but they do require good hand-eye coordination. The average player burns about 186 calories in a half hour.
Bowling: Heading down to your local bowling alley is an easy, fun activity. It also has a bonus of 112 calories burned in 30 minutes.
Soccer (Football/Futbol): The most popular sport in the world can be played almost anywhere where there’s a ball, players, and some space. In general, the average-sized soccer player will burn 260 calories for every half hour of play. But if you go harder, that number can certainly increase.
Flag or Touch Football (American Football): Don’t be scared off by the complexity, equipment, and contact of tackle football. It’s pretty easy to start up a simple flag or touch football game. And in 30 minutes, your average player will burn 298 calories. Not bad for a fun way to spend an afternoon with friends.
Volleyball: Big bonus if you can play on an actual beach. But anywhere you play volleyball makes for an easy, social, and fun physical activity. Non-competitive play nets an average person 112 calories burned in 30 minutes. Competitive team volleyball in a gym is about 149 calories, but the beach can get up to 298 calories in a half-hour of play.
Basketball: You don’t have to be able to dunk to have a good time playing basketball. Hop on the court to burn almost 300 calories during a 30-minute game of basketball.
Just because you don’t see your favorite sport or playful activity mentioned doesn’t mean it’s a bad option. If you have fun, stay safe, and it helps you stay active, any playful activity is a great option. If you’d like to find out how many calories you burn while playing, check out this helpful calculator (unfortunately, it’s in English only.)
Be a Sport—Get Out and Play
You can enjoy playing in many ways. If you don’t have the time, money, or desire to sign up for lessons, you can still have fun with sports. Gather friends for pickup games, get goofy with a game of tag, or play Ultimate Frisbee in the backyard. You can even make up a game. Just get moving, enjoy others’ company, and play—it’s good for your mental and physical health.
https://askthescientists.com/wp-content/uploads/2018/07/Men-playing-soccer-AdobeStock_22953936-1.jpeg16003200staffstaff2018-06-11 10:00:562022-07-24 22:52:24It Pays To Play: How Playful Activities Can Improve Health
Likening hormones to cars shows these complex molecules as simply vehicles. And that’s exactly what they are. Hormones are constantly driving through your internal highways to transport messages and signals between your body systems and organs.
For example, when you’ve eaten a meal, the hormone insulin enters the highway from the pancreas. Then it races through the bloodstream to collect glucose and deliver it to your cells for energy.
Let’s broaden this driving metaphor. If hormones are various vehicles, then the glands that produce them are like car manufacturers. These manufacturers are all a part of the larger controlling body—your endocrine system.
The endocrine system employs vehicle (or hormone) manufacturers throughout the body: the pancreas, thyroid, adrenal, ovaries, and testes to name a few. Let’s take a closer look at the major hormones associated with each of these important glands. Within each section, you’ll also pick up tips for maintaining healthy hormone activity.
The Pancreas: Insulin
The pancreas is responsible for secreting insulin, the hormone that regulates blood glucose, or sugar. Insulin speeds the uptake of blood sugar by the body’s cells. So after a meal, as your blood sugar levels rise, so do your insulin levels. The insulin acts as a messenger, shuttling these units of energy from the blood to the cells for use.
Health issues can arise from insufficient insulin levels or insulin resistance. If levels are low, or the body’s cells are ineffective at interacting with insulin, blood sugar levels will rise. Elevated levels of blood sugar is called hyperglycemia. If these conditions exist for extended periods of time, symptoms of prediabetes may arise, and type 2 diabetes can eventually develop.
To keep your blood sugar levels in check and maintain your cells’ sensitivity to insulin, incorporate the following into your lifestyle:
Know your blood sugar levels. Visit your physician and ask to have your HbA1c, or hemoglobin A1c levels checked. This measure provides a historical view of your blood sugar levels.
Diversify your diet. Modern diets can fill up with empty calories, sugar, and fat. Switch up your diet by incorporating more complex carbohydrates, protein, and healthy fats. This type of energy will provide a slower rise in blood sugar, providing more stable, sustainable energy. Simple sugars provide a quick spike in energy, followed by an inevitable crash. Where possible, weed out simple sugars from your diet.
Get regular exercise. The American Heart Association suggests 150 minutes of moderate activity and two strength-training workouts per week. Even modest weight loss can stabilize blood-sugar levels.
If you smoke, quit. Smoking is a risk factor for insulin resistance, and diabetes.
Sleep more. Fewer hours of sleep is also a risk factor for insulin resistance and diabetes.
Sleep better by creating an environment that promotes restful sleep. You can accomplish this in a number of ways. Remove tech devices like phones, TVs, and iPads from your bedroom. Dim your bedroom lights an hour before bedtime to help you wind down. Play light, instrumental music to help your mind relax. If you share your living space with others, a white noise or sound machine can help cover up noise from elsewhere in the house. This is especially important if you can’t sleep more. This way, the hours you do get will be more restful.
The Thyroid: Triiodothyronine (T3) and Thyroxine (T4)
The thyroid is a gland situated near the base of the neck that is responsible for making and releasing thyroid hormones into the blood. The most prominent of which are Triiodothyronine (T3) and Thyroxine (T4). These hormones play an important role in your metabolism, normal heart and digestive function, mood and bone maintenance, and a baby’s brain and nervous system development during pregnancy.
In fact, T3 and T4 work to regulate metabolism and heart rate. Regulated levels of these hormones are important for good health. For example, if T3 and T4 levels are too low, digestion may be impeded and constipation could be an issue. Additionally, low levels could cause a slow heart rate, resulting in circulation issues.
On the other hand, if levels of T3 and T4 climb too high, the opposite conditions may present health issues. Overly active metabolism could result in unhealthy weight loss. Increase in heart rate could cause issues with body temperature regulation, anxiety, and more.
Iodine can support the normal production of T3 and T4 by the thyroid. To avoid deficiency and associated thyroid complications, consider the following:
Check whether or not the salt you used is in iodized form. If not, replace it with iodized salt. This is an easy way to ensure you will regularly ingest small amounts of iodine.
If you have or suspect thyroid issues, consult with your physician for appropriate testing, and, if needed, a nutritionist can formulate the best diet plan for you.
The Adrenal Glands: Adrenaline & Cortisol
The adrenal glands sit atop the kidneys and play important regulatory roles in several body functions, including stress response, immunity, and metabolism. These functions are regulated by the release of adrenaline and cortisol—among others—from the adrenal glands.
During the stress response, also known as the fight or flight response, both adrenaline and cortisol play important roles. In simplest terms, when you feel threatened, your nervous system kicks into high gear to help you deal with the threat.
Adrenaline is the hormone that helps you prepare to either fight the threat, or flee from it. As adrenaline rushes into your systems, your heart rate speeds up. This ensures your brain and muscles are primed for dealing with the threat. Additionally, more adrenaline increases the level of sugar in your blood. This provides your body with enough energy to use quickly while either fighting or fleeing from the stressor.
During the stressful moment, cortisol helps the body convert stored energy into readily usable energy in the form of sugar (glucose). So while its initial presence is helpful, it has an expiration date. If cortisol levels remain high, it can lead to undesirable outcomes, like overeating, weight gain, and anxiety.
The way you respond to stress is partly determined by genetics. And since you can’t change your biology or plan for all of life’s everyday stressors, you should consider the things you can control:
Switch from coping to management strategies. This often means planning your time, prioritizing tasks, and anticipating events that may be more stressful than others.
Incorporate breathing exercises throughout your day. Make this a habit in stress-free moments, and it will be readily available for you during stressful times. Breathing deeply and exhaling fully can help slow your heart rate and bring you into the present moment.
Foster and lean on a support network. Healthy relationships can support your mental and emotional well-being when life gets tough.
The Ovaries & Testes: Estrogen & Testosterone
The ovaries are the primary female reproductive organ. They are responsible for secreting the hormones estrogen and progesterone. Both play a role in menstruation and a healthy reproductive system overall.
Estrogen represents an entire class of hormones, including estradiol (E2), the primary female sex hormone. Fluctuations in estrogen levels are what guide menstruation. Estrogen levels suddenly peak during the menstruation cycle, causing the ovaries to release an egg. Once this occurs, estrogen levels drop again.
The testes are the male equivalent to ovaries. They are a sex organ in the male reproductive system responsible for the secretion of testosterone. This hormone is known as an androgen. It’s responsible for the development of male physical sex characteristics. The influence of testosterone is most recognizably exhibited during puberty: lower voice, increased body hair, general growth, and muscle development.
Testosterone also plays a vital role in healthy sperm production. Maintaining healthy, well-regulated levels of testosterone promises fertility.
Levels of sex hormones fluctuate over the lifecycle. As you age, the secretion of these hormones will undoubtedly decline. Supplementation with synthetic hormones is a regular course of action for individuals with certain medical conditions. This decision is made under the close guidance of a healthcare professional.
While some research has shown some foods may promote or suppress these hormone levels, other research has proven the opposite. In the absence of hard, widely accepted evidence, follow the guidelines for a healthy, balanced diet, regular exercise, and high-quality nutritional supplement regimen. This well-rounded approach will provide you with the overall nutrition you need for good health—and support for healthy hormone activity. Keeping these messenger vehicles running smoothly is key to living your best life.
About the Author
Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.
https://askthescientists.com/wp-content/uploads/2018/04/AdobeStock_71056506-2x1-e1527714151363.png18083135Jenna TempletonJenna Templeton2018-05-25 10:00:362022-07-24 22:54:04All About Hormones: How they Function to Keep You Healthy
The word “health” might make you think about a balanced diet, nutrition regimen, and exercise. But health encompasses so much more. To achieve holistic health, it’s important to think beyond the common view of health and include your environmental wellness, too.
Environmental wellness is determined by the strength of the relationship between an individual and their environment. Do you support your environment (keeping it clean and preserving it, whether it’s at work, home, or nature) and vice versa? The environment you have the most control over is your home. And it can have a big impact on your family health.
If you aren’t focusing on your home environment, it could be impacting your wellness negatively. From clutter to air quality, there are many things to consider when it comes to your home environment and family health.
The following questions will help highlight how well your environment supports the health, well-being, and safety of you and your family. When you’re done, we will total up your score and see how you did. Afterward, you’ll also find tips on how you can create a safer, hazard-free wellness haven in your home.
Tips for Improving Your Score
Home contaminants, like radon, can be devastating for your family’s health. Radon is a radioactive gas that is undetectable to the eye and nose. It can cause lung cancer. If you are new to your home or are unsure of its history, contact your local health and/or environmental quality department to inquire about testing.
Air quality is not something to neglect once you step foot in your home and close the door behind you. Despite closed doors and sealed windows, outside air can creep in. Not to mention there may be some indoor sources of particles or pollutants that create air quality issues—like pets and various cleaners. Read over the following for some tips on how to clean up the air in your home for easier breathing.
HEPA (High Efficiency Particulate Air) filters are readily available in small, compact air purifiers. And there’s a bonus: they act as white-noise machines if you’re a light sleeper. Consider picking one of these up, especially if you’re a pet owner.
Change your home air filter at least every three months. If you’re a pet owner or have a family member with sensitive allergies, consider changing them every two months. Increase how frequently you change them with each additional dog or cat.
Speaking of pets, dander and fur or hair can shed easily and build up quickly, even if these allergens don’t register visually. The same is true for pollen in the spring or general dust and debris year-round. Routine sweeping and vacuuming can make a world of difference for your family member who might have a sensitivity.
House plants aren’t just good for decor. New research out of the State University of New York-Oswego has found that five common house plants are proficient at filtering volatile organic compounds (VOCs) out of the air. VOCs are irritants that can cause dizziness, headaches, and allergy flare-ups. A common VOC found in homes is acetone from household cleaners and nail polish remover. To clean up your home’s air, pick up one of the following at your neighborhood gardening store:
Jade plant (C. argentea)
Spider plant (C. comosum)
Bromeliad (G. lingulata)
Caribbean tree cactus (C. falcata)
Dracaena (D. fragrans)
Technology, while helpful, has become so pervasive in our culture. Undoubtedly, you probably have at least one personal, technological device in the major rooms of your homes. You might even have smart home devices throughout your living space. When used conservatively, these devices can keep you connected and simplify your communications. However, when used too much, your tech devices can start to negatively impact your wellness. Consider the following in regard to technology use:
Blue light emissions from screens have been shown to disrupt the brain and delay the onset of restful sleep. Try turning off devices at least 30 minutes before bedtime so your eyes get a break and your brain can wind down naturally.
If it’s too difficult to limit screen time before bed, consider employing an app that filters blue light on your devices. F.lux is one of many free options.
Examine how technology is incorporated into the layout or design of your home. If possible, consider removing devices from rooms in which they might not be necessary. For example, keeping the bedroom technology-free restores its utility as a room for rest and relaxation. Remove bedroom TVs. If you prefer to keep your phone in the bedroom, leave it on the opposite side of the room.
Clutter is an unavoidable reality at times, but it does come with some cost. Too much clutter can pose physical safety risks, like tripping hazards. These hazards need special attention if you live with kids or older people. And then there’s the existential crisis of things and items you collect over a lifetime. Here are some ideas about minimizing the clutter to create safer, and perhaps happier, spaces at home:
Clutter can pose physical safety risks if it moves into entries, walkways, and open space. Organizational bins or toy chests can keep rooms clearer and safer. Try adding console tables or benches in the entry that contain bins, baskets, or drawers. You can also build lockers in your mud room.
Stuff. Can’t live with it; can’t live without… Or can you? Over the years, you’ve undoubtedly amassed a load of things. And as the volume grows, the space in which to put them shrinks. Ask yourself about your ties to the things in your life and whether or not they promote or hinder happiness. You may discover that your things steal your time. That’s because you must dedicate effort and energy to maintain and organize them on a daily basis. So why not rid yourself of some things to lighten the load, both physically and mentally? As writer Gretchen Rubin says, “Outer order contributes to inner calm.” Try rounding up items that have gone unused or unworn for the past month. Make a donation to a local shelter, nonprofit, or school. You’ll be decluttering your home and supporting your community.
Alarms take very little thought and maintenance, but they can provide peace of mind. Run through the following systems to ensure your home is ready to protect you.
Sensitive smoke alarms can feel like more of a nuisance than a help. So, they can be easy to forget about. Regularly check if your alarm is in working order with fully charged batteries.
Carbon monoxide is one of most common causes of death due to poisoning. For added safety, install a carbon monoxide detector to protect you and your family against this poisonous gas that you can’t see, smell, or taste.
Consider installing a home security system. Whether it’s one camera or a whole suite of cameras and sensors, some measure of security can help deter burglars and package thieves. Most systems can be linked to your cell phone for easy monitoring, home access, and other surveillance options.
Pests are pests! From mice to termites, pests can be unnerving at the least. They could also damage your home’s structural integrity at the most extreme. Consider getting a full inspection if you’re unaware of your home’s current state. If you are, take preventative steps like proper sealing of holes. You can also set traps when necessary. Remember to clean up any food or spills, and look at smart food-storage solutions, like sealable glass containers.
Your day has spiraled into a cyclone of stress. Nothing seems to be going right. Everything sparks fits of frustration. Who is going to throw you a lifeline? What will pull you out of the gravitational grip of your bad day?
Frequently, it’s your pet.
That’s one of the great benefits of pet ownership. They can melt your stress away. Cuteness, cuddles, and unconditional support after a hard day is just the start of what your pet can do for you. The anecdotal evidence of pet-owner benefits is backed up by plenty of evidence of how pets can improve overall health.
Whether you’re single, have children, are young, elderly, or have special needs, research shows having an animal you love is good for your mental, emotional, and physical health. If you aren’t allergic to them, pets are good, healthy additions to your family.
Physical Benefits of Owning a Pet
Exercising, caring for, and just being around pets can boost your overall physical health, lower your risk of developing certain heart-related issues, and ease your aches and pains.
Pet owners have a better level of fitness. You won’t burn a whole lot of calories watching your pet fish swim around in its bowl. But if you have a dog, you’re likely getting more exercise than those who don’t. Turns out that knowing your pet needs exercise is a powerful motivator to get out and walk. About half of dog owners get at least 30 minutes of exercise per day, five days per week. That’s the recommended amount. And the benefits don’t stop there. Dog walkers also tend to partake in other physical activities, like sports and gardening. They also walk more vigorously than when walking alone, and saw a greater improvement in fitness than those who walked with a human companion. People often talk each other out of getting exercise, but we don’t try to make those lame excuses to our pooches.
Pets improve your heart health. Watching a cute kitten play or snuggling a fluffy dog can be heartwarming. It can also just be plain good for your heart. Pet owners are more likely to have lower resting heart rates and blood pressure than those who are pet-free. And having a dog can increase your likelihood of survival a year after a heart attack. Cats are particularly good for your circulation and cardiovascular health. Studies show that owning a cat at some point in your life can decrease your odds of dying from a heart attack. Cat owners also tend to have fewer strokes. While they fill your heart with love, pets also help keep your heart strong.
Pet owners see lower cholesterol and triglycerides levels. Lower cholesterol and blood sugar go hand-in-paw with better fitness and heart health. They are two more benefits pet ownership can bring you. This could be, in part, because pet owners tend to be more active. Pets also have been known to warn their diabetic owners ahead of dangerous drops in blood sugar—about one third of dogs with diabetic owners have shown this ability.
Chronic pain sufferers find some relief when they own pets. Research is unclear as to why pets appear to make it easier to cope with painful conditions like rheumatoid arthritis. Some suspect that caring for a pet helps take your mind off your discomfort and problems. Additionally, when you snuggle up against a warm pet, the heat can soothe pains associated with conditions like fibromyalgia.
Animals help children build up stronger immunity. Research shows that children who grow up in a household with a dog, cat, or on a farm with livestock are less likely to have allergies. Although pets can be one of the common triggers for asthma, researchers say babies that grow up in a house with a cat are actually less likely to develop the condition when they’re older—unless the mother is allergic to cats.
Emotional Benefits of Having a Pet
The most common reason people get pets is pretty simple: pets just make you feel good. Yes, they’re cute and cuddly. But the science behind all the fuzzy feelings they give you goes much deeper.
Pet ownership gives you stability. You know what to expect from your pets—unconditional love. They are always happy to see you. They shower you with sloppy kisses and attentive purrs. Knowing that you have someone who loves you at home gives you a sense of security and stability. Even if the rest of your world is chaos at the moment, having a loving relationship—even if it’s with a pet—can keep you grounded enough to cope. People with loving relationships toward their pets (it doesn’t count if you find them to be a burden or nuisance) also are more likely to be more confident in their day-to-day lives and have higher self-esteem.
Being around animals improves your mood. Throw a ball for a dog. Pet a bunny. Watch a fish swim or a turtle mosey around. You’ll feel calmer and less frantic in a jiffy. Just interacting with a pet can decrease the stress-inducing hormone cortisol and increase the feel-good hormone serotonin. You already know (from what you read above) that owning a pet can lead lower blood pressure. But that’s especially true during times of high mental stress, when pet owners are more likely to keep a lid on their blood pressure. Consider taking a break with Fido an instant chill pill.
Pets make you feel happy. You know that gooey feeling you get when you stare deeply into your pet’s eyes and it lovingly stares back? That triggers the same hormonal feedback loop that a mother and her newborn baby feel when they gaze at one another. This release of oxytocin, also known as the love hormone, helps you bond to your pet and vice versa. It makes you feel happy, secure, and well. If you feel like your pet is your best friend—or even your child—now you know why.
Growing up with a pet helps children develop empathy. Parents have long used pets to teach their children the responsibilities of physically taking care of someone else. Research shows that is just the start, because having a pet also improves kids’ emotional intelligence. The bonding hormones discussed above help children relate to a creature other than themselves. That helps kids learn to care for the feelings of their pet in addition to their physical needs. These lessons in empathy will help kids relate better to humans as they grow up. Children who have higher emotional intelligence tend to be more successful later in life.
Mental Benefits of Owning a Pet
Living with a pet not only helps keep your body healthy. It also helps ease what so often ails your mind. Pets get you out into the human world, help you work through mental afflictions, and, as you get older, help you stay cognitively sharp.
They make you more social. Pets give you an excuse to get out, get moving, and talk to people. Most people have strong emotions about their pets and sharing that with fellow pet lovers creates an instant sense of community. Dog parks, pet daycare centers, and online pet forums can give people an outlet to connect with others. In addition to being great companions themselves, pets can lead their owners to forging new bonds with fellow human beings. In this way, pets help banish feelings of loneliness in more ways than one.
Pets provide forms of therapy. Research done on kids with autism show they are able to be more social and less anxious when they have therapy animals nearby. And as the bond grows between a pet and a child on the autism spectrum, the child becomes better at sharing with others and offering comfort to those in need—when compared to similarly-afflicted children who don’t have a pet in the house. For kids with ADHD, caring for a pet can help the child learn to plan ahead and schedule things like daily feedings. Getting outside and playing with a dog can also help an ADHD-afflicted child burn off extra energy, which helps them focus later in the day. For those with PTSD, grooming and riding horses has been found to lessen their stress.
Pets ease the struggle of addiction recovery. Addiction experts increasingly are suggesting their patients get service dogs. One reason is that pets help you stay in the here and now. This mindfulness engages your prefrontal cortex—the part of the brain responsible for executive function. The more that part of the brain is activated, the more you are able to make healthy choices and develop good habits. In other words, having a pet can help you replace negative, destructive habits with positive ones.
Dogs help boost cognition in seniors. In older adults, having a pet—a dog, in particular—can help keep memory and other mental functions intact longer. A study by the University of Richmond found that dog owners over the age of 65 performed better on cognitive and memory tests than those their age who didn’t own a dog. Some theorize this is because dogs keep you physically active, plus you have to remember to provide care in the form of daily tasks: feeding, walking, and playing.
No matter the type of pet, forging a loving bond with another creature does wonders for your holistic well-being. The research is pretty clear that pets can improve your overall health. With all the benefits of having a pet—to your health and your life—it’s no surprise so many people view them as a cute, cuddly, and essential member of the family.
https://askthescientists.com/wp-content/uploads/2018/04/Large-cat-shutterstock_533706409-e1523395659779.jpg28795759staffstaff2018-04-23 10:00:522022-07-24 23:01:58The Whole Chihuahua: Owning Pets Can Improve Overall Health
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