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The Secrets Behind Cold Sores and What Causes Them

                                                           

It starts as a slight tingling sensation on the outside of your lips, and within a few hours, it’s become a full-blown blister. While cold sores aren’t the worst virus known to man, they’re incredibly common, sometimes painful, and totally embarrassing. But, what exactly are they, and are they preventable?

What Cold Sores Are and How They Spread
Bad news: technically, cold sores are a type of herpes – specifically, herpes simplex viruses 1 and 2. While you might think that herpes is spread only through sexual contact, that’s not always the case. It can also spread through kissing or any other way you might come into contact with herpes-infected saliva, such as by sharing a drink or eating utensil. Cold sores are usually contained to the area around the mouth, but they can spread to other parts of the body, so if you have an outbreak, be careful not to touch the infected area.

What Happens When You Have Cold Sores
So, what’s the physical science behind cold sores? Well, you’re more likely to face an outbreak when you’re not feeling well. When your immune system is busy fighting a cold, flu, or another sickness, the mucous membrane around your mouth become inflamed and the virus spreads, leading to the blisters so common to cold sores. These blisters grow and grow until the fluid contained within them becomes so much that the blisters break, leaving scabs.

Are They Preventable or Treatable?
More bad news: If you’ve got cold sores, you’ve got cold sores, and that’s the way it’s going to stay. There is no cure for them. However, there is a glimmer of hope for those afflicted with this uncomfortable condition. While cold sores can never truly go away, you can reduce the risk of them popping up. For one, help out your immune system by practicing cleanliness and reducing stress, which can help bring cold sores on. Also, avoid contact with others who are suffering from cold sores. You’ll be more likely to suffer an outbreak, even if you already have the herpes complex.

Dealing With Cold Sores
While there’s nothing you can really do about getting rid of cold sores once you’ve got them, you do have some control when you feel an outbreak coming on. As soon as you feel the familiar tingling sensation on your lips, apply a topical medicine designed for cold sores. Doing so can make the blisters less acute and shorter lasting. Otherwise, you’ll have to wait the standard time for the condition to run its course, which can be anywhere from a few days to two weeks.

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4 Easy Workouts to Do When You're Pregnant

                                                                   

Did you just find out you’re pregnant? If so, chances are you are feeling pretty ecstatic about the news. But you may also be wondering what this means for your workout program.
How will you continue? It’s clear your normal gym sessions need to change. But how?
Here are a few great workouts that you can start doing now that you’re pregnant.

Uphill Walking
As your pregnancy progresses along, you may not be able to keep up with the jogging or running you used to. While some women do still perform these workouts, for most, it leaves them feeling quite awkward and uncomfortable.
Uphill walking fills in nicely. It’s a bit more intense than flat walking, but not so intense that it’s unsafe for you during this pregnancy period.
Add the incline, turn on your favorite music, and get going.
Pregnancy Yoga
Pregnancy oriented yoga classes are one of the best ways to stay in shape during your pregnancy period.
The great thing about yoga is that there are so many different poses that you can try, all of which will hit your body differently.
Be sure when joining a yoga class that you are doing one specifically tailored to the pregnant woman’s needs. Certain yoga poses could be downright dangerous for you and your developing baby during this time, so you do want to choose carefully.
A good pregnancy based instructor should know this.

Machine Free Weight Training
If there were ever a time to train with machine weights over free weights, now would be it. While you don’t need to switch your entire workout away from free weights, as your balance will be off now with your tummy developing, having that extra support from the machine can be very helpful.
For instance, the leg press is a smart move than doing full on barbell squats and likewise, the chest press will be a better option than a classic bench press as lying flat on your back as you progress through your pregnancy is also not advised.

Swimming
Finally, don’t overlook swimming. Far too many women completely forget about this workout but it’s a great one for use during pregnancy.
As you won’t have any impact on your joints when swimming, this can give those swollen legs and ankles a rest.
Plus, it’s a great way to add more resistance to your workouts without using actual weights. And even better, you’ll work both the upper and lower body at the same time, so it’s an excellent complete workout session.
So keep these few workouts in mind as you prepare for the next nine months ahead. If you train smartly during this period, you can stay fit and best of all, it’ll all help you bounce back faster to your pre-pregnancy weight once again.

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5 Essential Things You Should Know About Postpartum Depression

                                                             

You’ve just brought home your new baby and are feeling the excitement and joy over this new addition to your family. Shortly after though, you can’t deny the blue mood you are feeling. Nothing seems to pick you up anymore and you may even find yourself crying for stretches of time. What’s going on? Could it be postpartum depression? This condition occurs more often than many women would like to admit, so it’s important that you arm yourself with a few facts about this so you can get the help you need.
Here are five things to know about postpartum depression.
No Two Women Experience This The Same
Know that there is no ‘standard’ for how you will be feeling when suffering from postpartum depression. Some women feel very sad, others feel anxiety. Yet others may simply feel a fogginess in their brain and not feel quite like themselves. Don’t compare yourself to others. If you aren’t feeling quite right, you need to address these feelings.
Support Will Make A Difference
As much as you can, get support from others around you. Whether this is your significant other, your parents, or your friends. Ask people to help you. If you are trying to take on everything on your own, this can lead to an increased risk of postpartum depression because not only will you feel overwhelmed, but you may feel socially isolated as well.
Seek Support
In many cases, medication may be required for those suffering from severe postpartum depression. Don’t feel ashamed to see a mental health counselor. Remember, you are doing this not only for you but also for your baby. You want to be in your best shape to care for this newborn and you can’t do that if you aren’t healthy.
Exercise Can Help
Another thing to consider is the fact that regular exercise can provide mood-boosting benefits and help get you out of your funk. While you shouldn’t avoid medication thinking exercise will cure everything, if you aren’t getting active, try and get outside for a walk with your baby at least once per day. The sunshine will also help ensure you are producing enough vitamin D, which is also important for warding off feelings of depression as well.
Take Time For Yourself
Finally, work on not feeling guilty for taking time for yourself. You need to care for your own body if you can care for that of another. This means eating right, sleeping enough (or as much as you possibly can!) and getting the exercise as just noted. Put these things on your top priority list so that you can feel your best at all times. While it may be hard to bring yourself to eat right – or anything – if you are experiencing postpartum depression, for example, it’s a must that you try. It will only help you feel better in the end.
So keep these few points in mind and know that you aren’t alone. Millions of women suffer from this and it doesn’t’ make you a bad mother. It just means you need to seek proper treatment to care for your situation.

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11 Tiny Apartment Home Workouts

                                                                       

It's wonderful to be able to work out from home, especially if you're too busy (or broke) to hit the gym every day. But what do you do if your home is the size of a shoebox? Just because your apartment or house is tiny, you can still get in a pretty great workout. Here are a few tiny apartment home exercises you can do:
Yoga – Yoga doesn't take up a lot more space than the dimensions of your Yoga mat. You should be able to clear a space beside your bed or in the dining room to set the Yoga mat, and you can get in a full body workout without needing a lot of space. You may not be able to do all the Yoga movements (some require more space), but you'll have no problem running through the basics.
Squats – Squats require very little space, and they're by far the best lower body exercise around!
Static Lunges – Instead of moving forward when you lunge, simply perform these Lunges in place. You don't need a lot of space for these.
Push-Ups – Anyone has space for push-ups, no matter how small the apartment or home.
Burpees – If you have space for a push-up, you have space for Burpees! You may not be able to jump to your full height if the ceilings are low, but you can do the rest of the movement no problem.
Mountain Climbers – This is another exercise that requires only as much space as you'd use for Push-Ups. It's a killer abs and upper body movement that works like a charm even in cramped homes or apartments.
Deadlifts – This one requires a bit more space, but not much. You just need room enough to bend forward (stiff-legged or classic deadlifts work beautifully) holding something heavy.
Wall Squats – All you need for this exercise is a bit of clear wall space and you're ready to go! The movement uses very little room, and it's a static exercise that will do wonders for your legs.
Jumping Rope – Sadly, this exercise does require a bit more room than you'd expect, but thankfully you can do it on the balcony, in the hallway, or outside the apartment building or home. All you need is a $4 jump rope and you're ready to rock!
Stair Climbing – One of the great things about living in an apartment building is that you can use the stairs to challenge yourself. The more flights of stairs, the better the workout! (No one said you had to work out inside your apartment …)
Resistance Band Training – Resistance band exercises use up less space than proper gym equipment, and they can be anchored anywhere: from a door, around a pillar or post, under your foot, around your back, etc. Great for classic resistance training without needing a weight set!
Try these exercises to get in a killer workout no matter how small your home or apartment is.

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The Pros and Cons of Working Out at Night

                                                                           

Most people get their workout in first thing in the morning (6-8 a.m.), on their lunch break (2-4 p.m.), or in the late afternoon (5-7 p.m.). But there's another time of day to work out: in the evening, anytime after 7 p.m. It's not the most common of workout times, but for those who work late, commute long distances, or have a different work schedule, it's the only time they have to do it.
But is working out at night good, or will it lead to sleep problems? Below we've got a list of the pros and cons of working out at night:
Pros:
No stress or time pressure. Instead of having to rush back to work, you can work out at night with no other commitments or pressures. You have more time to work out without worrying about what comes next.
Great for decompressing. After an intense day at the office, nothing helps you take your mind off stress and work pressures like a workout. You can run, lift, or cycle away your problems!
Less pressure during the day . With evening workouts, you can sleep later, enjoy your lunch break, and take time with your kids after work, knowing you'll fit your workout in later.
Better musculoskeletal performance. After a day of moving around, your body is warmed up and your joints loosened. You're far less likely to injure yourself with an evening workout.
Cons:
More temptation to bail. You've had a long day, so the last thing you want to do is more work. You're far more likely to cut out early or simply ditch the workout completely if it means you have less stress.
Larger crowds. A lot of other people have the same idea to work out at night, so the gym tends to get pretty busy after 5 p.m. You may end up fighting for the weights and machines!
Fewer options. You may not be able to run or cycle outdoors because of the darkness or cold, or public transportation may no longer be running after you finish the workout.
Disruptions to your sleep patterns.
Working out at night revs up your metabolism, which can stop you from getting to sleep. Levels of adrenaline and stress hormones spike during a workout, preventing restfulness.
No social life. When you spend all your evenings working out, you have fewer opportunities to socialize with friends. Social isolation can lead to depression, boredom, and other emotional problems, all of which could make it harder for you to get your workout.
The truth is that evening workouts do offer a lot of benefits, but it's vital you understand the drawbacks. You may have more time, but the risk of sleep disruptions can be a good reason to stick with morning or afternoon workouts.

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2 Killer Secrets That Help You Pack on the Muscle

                                                                   

How much time are you spending lifting weights at the gym? Weightlifting is so much more than just a great way to lose weight; it also helps you to pack on the muscle. Sadly, many people spend their gym time lifting weights and don't see serious results for their efforts.
Don't let that be you!
Try these two killer secrets to pack on the pounds of muscle and seriously bulk up:
Secret #1: Strip-Setting
Strip-setting is simple:
Start with your regular set. Let's say you Bench Press 150 pounds. Perform 1 set of 10, using 150 pounds.
Strip 10 pounds off each side of the barbell (dropping the weight to 130 pounds), and perform another set of 10 reps without pause.
Strip another 10 pounds off each side (dropping the weight to 110 pounds), and perform a third set of 10 reps without pause.
Strip another 10 pounds off each side (dropping the weight to 90 pounds), and perform the final set of 10 reps.
Congratulations, you finished ONE strip-set!
The more consecutive sets of reps you do (with less and less weight), the deeper into your muscle fibers you dig. This type of weight training places a very high demand on your muscles, and you'll hit all the red and white fast and slow twitch muscle fibers. This workout works your stamina and endurance, and will yield some awesome progress in terms of muscle growth.
Be warned: You need extra rest between these sets. For maximum results, rest at least 2-3 minutes between strip-sets.
For beginners, stop after 2 or 3 strip-sets. For more advanced athletes, try to hit at least 5 or 6. With just a few strip-sets, you'll give your muscles all the exercise they need and you can move on to the next muscle group.
Secret #2: Rest-Pause
When you finish a set, you feel the burn in your muscles and you're only too glad to put the weight back on the rack to take a break.
With the "rest-pause" trick, you only rest for a few seconds (2-5) before lifting the weight from the rack and performing as many reps as possible until failure.
For example:
Perform your regular set of 10 bench presses
Rack the weight and rest for 2-5 seconds
Lift the weight and perform as many bench presses as possible until muscular failure
Failure training is NOT easy, and can be incredibly demanding on your muscles. Yet that high demand leads to better results in terms of increased strength and size. Try to start slipping this into your workouts, and you'll see serious growth.
Be warned: Take an extra-long rest after completing a "rest-pause" set--at least 2-3 minutes.
Both of these secrets to pack on the muscle will yield impressive growth, but they're very hard on your body. If you notice the typical symptoms of overtraining (lethargy, excessive soreness, cold or flu-like symptoms, etc.), back off and return your normal training for a few weeks. Once you recover, you can slowly add the strip-sets and rest-pause workouts back into your regular training program.

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Trim Down for the Fall With These 5 Tips for Sleeker Abs

                                                                         

Abs are something that just about
everyone covets going to the gym but yet something that only a few people ever actually obtain.
What gives? How come abs are so hard to come by?
Often, it’s not that you are lacking the effort to get a set of flat, firm abs, it’s that your approach isn’t quite right.
Let’s look at five steps that you should take if you want to get sleeker abs in a hurry.
Stagger Your Carb Intake
One big mistake that many people who desire abs make is cutting their carb intake entirely. They go from eating a high carb diet to eating just about no carbs at all, hoping this will lead to fast results.
And it does – for a couple of weeks. But soon, those results slow as their body hits the dreaded progress plateau. You
need carbs to function optimally and to maintain good metabolic health. When you don’t have sufficient carbs in your diet, certain hormones begin to shift, slowing down your resting metabolic rate. As this happens, fat loss becomes slower and slower.
Instead, stagger your carb intake. It’s definitely a good thing to have low carb days in your diet plan, but not all your days should be low carb. Having a few higher carb days will help keep your metabolic rate up while also giving you the energy you need to exercise intensely as well.
Think Intensity, Not Duration
Which brings us to the next point: think intensity, not duration. It’s important to get to the gym on a regular basis, but if you really want abs, you need to ensure your workout is designed in a manner that will help you reach that goal.
When you exercise at a higher intensity level, you’ll not only burn plenty of calories while you exercise, but you’ll continue to burn calories for hours after the exercise is over as well.
This ‘post-workout calorie burn’, so to speak, is what really prompts dramatic fat loss results, which then helps you get leaner. Remember that seeing sleek abs is all about getting your total body fat levels down, so anything that helps you get leaner will serve you well.
Tend To Your Lifestyle
It’s also important that you tend to your lifestyle as well. Take a good look at what you are doing outside of the gym. Are you sleeping enough at night? Do you suffer from high stress levels? Are you consuming alcoholic beverages on a regular basis?
All of these are things that can factor into how lean you are able to get – and how quickly you reach six-pack ab status.
Focus On Building Muscle Mass
While your initial response to the desire to get abs might be to try and burn fat as quickly as possible, why not try another approach? Consider adding lean muscle mass instead.
Sometimes this works better for some people because not only will larger ab muscles ‘pop’ more, but the extra muscle mass can also help increase one’s resting metabolic rate, which then means more fat burning in the long run.
While it does take time to build lean muscle mass, if you are on the thinner side where you don’t have much muscle to begin with, this can be the smarter route to take.
Mind Your Sodium And Fiber
Finally, last but not least, be sure that you are mindful of your sodium and fiber intake. While there’s nothing wrong with having both of these in your diet plan (and in fact, fiber can help you lose weight!), the problem comes with eating too much of either of them.
While it won’t cause you to actually gain body fat, it can result in bloating and water retention, which will look like you’ve gained additional body fat.
So for optimal results, keep both your sodium as well as your dietary fiber in check.
If you follow these steps, you can feel confident you are that much closer to walking away with a set of your own flat, firm, and sleek abs. It does take hard work to achieve, but with the right approach, it’s definitely possible to get the midsection you desire.

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5 Stretches You Should Be Doing

                                                                           

Too many people decide to forgo stretching as part of their program. They get too wrapped up in doing their cardio training, their weight lifting, and other exercises they have planned that they don’t put the time and effort they should be into getting stretching work into the picture.
But, you must. Not only will stretching help to improve your range of motion and ensure that you can complete all the other exercises you do with ease, it’s also going to be critical for making sure that you are preventing injuries as well.
That said, you don’t need to spend hours per week doing stretching exercises. As long as you have a few of the basics stretches down, you can devote 10-15 minutes after each workout session to doing them and know that you are doing your body well.
Here are the top stretches that you should be considering.
Hamstring Stretch
With most of us spending a good portion of our day sitting down at desks, our hamstrings are becoming incredibly tight. Over time, this can actually put you at an increased risk for back pain.
A quick stretch of your hamstrings should help to resolve this. To perform this, stand upright and then bend over and reach for your toes, focusing on keeping the knees straight. Or, do it in a seated position, reaching for your toes that way.
Do this multiple times per day and hold each stretch for 10-15 seconds.
Hip Flexor Stretch
Along with your hamstrings, your hip flexors may also become tight and stiff as well. Fortunately, stretching these isn’t all that hard either. Simply get into a lunge position with the knee down on the ground. Lunge forward until you feel that light stretch in the hip flexor and then hold this, taking a few deep breaths in and out.
Once one side is done, switch sides and repeat.
Low Back Stretch
Stiff backs are not only a leading cause of injury but can also keep you from performing exercises in the gym properly as well. Every so often, do what’s referred to as a cat stretch. Get down on your knees and hands and then hunch your back over as you sit back onto your heels. You should feel a deep stretch all throughout the back, including your lower back and feel much better upon coming out of it.
Do this one a few times per day as well to help keep your back in top shape.
Chest Stretch
The chest is another major muscle group you’ll want to ensure you are stretching regularly. To perform a chest stretch, simply place one arm up against a wall so that your underarm is as close to the wall as possible and the warm is stretched out behind you.
Now twist into the wall, feeling the stretch in your upper body as you do. Hold this and take a few deep breaths in and out. Then switch sides and repeat.
Calf Stretch
Finally, don’t forget about those calves. They are being worked every single time you take a step forward, so they are without a doubt experiencing some tightness. To stretch your calves, simply place your toes up against a wall and lean into the wall until you feel that deep stretch throughout the calf muscle.
Note that you can also do a stretch by placing the foot on a step, balancing on the toes and letting the heel drop until you can feel the stretch taking place in the calf.
So take some time and get these stretches done today. You will feel all the better because of it and will help to ensure you have complete range of motion in the years to come.

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This is What Staring at a Screen All Day Does To Your Eyes

By now, you’re probably well aware that your desk job is slowly killing you. As if that weren’t depressing enough, spending day after day sitting and staring at a computer screen can cause other serious health issues.
Eye strain is often overlooked. Though researchers don’t yet know whether prolonged screen time can cause permanent eye damage in the long-term,
Computer Vision Syndrome (CVS) is a collection of vision-related symptoms caused by too much screen time.
Also known as Digital Eye Strain, common symptoms include blurred or double vision, dry or red eyes, eye irritation, neck or shoulder pain, and headaches. Research suggests that between 50 and 90 percent of people who work on a computer show at least some symptoms.
We Spend More Time Glued To Screens Than We Do Sleeping
Americans spend most of their waking hours staring at screens. According to a report, adults in the U.S. logged an average of nearly eleven hours of screen time per day in early 2016. Those ten hours and 39 minutes included time devoted to computers, tablets, smartphones, video games, televisions, and other multimedia devices.
Of course, you don’t have to be a working adult to be affected by CVS. Kids who get too much screen time at school or at home are susceptible too, especially when poor lighting or posture are factors.
Here’s What Happens When You Stare At A Screen
When you’re looking at a screen, your eyes have to constantly focus and re-focus. The longer you repeat this movement, the worse it is. Like any other repetitive motion, reading information or looking at images on a screen requires continuous effort on the part of your eye muscles.
And unlike other things — such as newspapers or books — factors such as flicker, contrast, and glare can make reading on a screen more strenuous.
Though long-term studies have yet to back up the claim, some eye care providers have reason to believe that the blue light from screens may even cause permanent damage to the eyes.
Why? Blue light, also known as high-energy visible (HEV) light, is made up of short-wavelength light. Animal studies have shown that exposure to high levels of HEV light can damage retinal tissue in a way that appears similar to age-related macular degeneration. Researchers still don’t know whether digital devices emit enough blue light to cause vision loss over time.
Quick Fixes For Your Eyes
Reduce glare. Dimming your lighting or closing the shades can reduce glare. If you can’t change the lighting in your office, consider installing a glare filter on your monitor.
Use the 20-20-20 rule. The American Optometric Association (AOA) recommends staring at something 20 feet away for 20 seconds every 20 minutes.
Adjust your screen settings. Play around with the contrast, font size, and brightness, of your screen. Invert your screen colors if you’re not doing color-sensitive work.

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5 Unexpected Ways People Are Fighting Drug Addiction

                                                                           

In 2015, an estimated 20.8 million Americans — that's more than 7% of the population — met the criteria for alcohol and illicit drug use disorder, while a mere 2.2 million people received treatment.
1. Nicotinamide Adenine Dinucleotide (NAD, NADH, or NAD+)
This critical co-enzyme occurs naturally in all living cells, where it plays an important role in energy generation. In supplement form, it has been used to treat Alzheimer’s disease, chronic fatigue, high blood pressure, depression, jet lag, high cholesterol, and a number of other conditions, with mixed results. Recently, however, American medical professionals have been turning to mega-doses of NAD to treat a wide variety of addictions.
Typically administered intravenously over a six to 10-day period, NAD has been used to treat addiction to alcohol, opiates, marijuana, cocaine, stimulants, prescription drugs, and other substances. Ann Rodgers, the Director of
Brain Restoration Therapy in San Diego, claims that it reduces withdrawal symptoms by up to 80%
— all without using replacement drugs. Other clinic operators have said that NAD is not a cure, but a way to maintain a drug-free lifestyle.
Unfortunately, long-term scientific studies confirming the effectiveness of this treatment have never been published in the United States. For now, NAD might be an effective and largely side effect-free form of treatment. But given the challenges of recovering from substance dependence, many patients feel they have little to lose.
2. Virtual Reality Therapy (VRT)
One of the most exciting forms of alternative therapy combines virtual reality, or immersive multimedia, and exposure therapy. V RT has already been used to train patients with anxiety disorders and phobias, and especially those suffering from post-traumatic stress disorder (PTSD). Now, this technology is being used to help addicts face their triggers.
The concept is similar to exposure therapy , in which addicts under supervision are deliberately exposed to people, places, or objects that make them want to use. But virtual reality therapy features an added safety net — since the recreated world is only virtual, there’s less danger involved.
3. Hallucinogens
Decades after popular hallucinogens were outlawed, researchers are beginning to investigate their role in treating conditions such as PTSD among veterans, severe depression, fear of death among the terminally ill, and alcoholism. Substances such as LSD, magic mushrooms, MDMA, and ayahuasca are now believed to have the
potential to help addicts battle drug dependency over the long-term. Though there is plenty of skepticism surrounding the idea, organizations such as the
Multidisciplinary Association for Psychedelic Studies (MAPS)
are working to fund research and education programs across the country.
4. Biochemical Restoration
Biochemical restoration is a multi-pronged treatment plan that targets the biochemical and nutritional imbalances contributing to substance dependence-related symptoms such as cravings, anxiety, mood swings, and depression — an often-overlooked part of the recovery process
, according to some dietitians.
Biochemical restoration targets the brain’s neurotransmitters, as well as other damaging conditions such as nutritional deficiencies, hypoglycemia, oxidative stress, inflammation, adrenal fatigue, and amino acid imbalances. After an initial assessment, a personalized restoration plan is established. The plan may involve taking micronutrient supplements, relaxation techniques, and physical activity. It’s typically used alongside other types of addiction treatment, such as counseling.
5. Neurofeedback
Neurofeedback, a form of biofeedback, uses an electroencephalograph (EEG) to allow patients to see their own brainwaves in real-time. Following an assessment, patients are given a number of neurofeedback tools that they can use to improve brain function in specific areas. According to experts, neurofeedback can help to target drug addiction’s underlying neurological causes .

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3 Ways the Movies Lied to You About Your Health

We all know that movies require a degree of razzle-dazzle, meaning we should watch them with a grain of salt. However, the line between fact and fiction in movies, especially when it comes to health, isn’t always cut and dry. Whether the writers made a shortcut to advance the plot or create some extra drama, a word of warning: don’t always trust what you see in the pictures, including these guilty repeat offenders.
Progress Isn’t as Easy as a Montage
The montage is one of the most popular filmmaking techniques to show that time’s passed and some kind of progress has been made. It’s been around forever, perhaps most memorably depicted in “Rocky” and most ruthlessly skewered in “Team America: World Police.”
Well, as anyone who’s spent some time working out can tell you, progress is never as easy as a montage. What we don’t see in “Rocky” is all the times he fell on his face trying to do a one-armed push-up or tripped over himself while running around the city. No, real-life progress takes time, effort, and a whole lot of mistakes, which is something that montages can never accurately portray.
You Look Great When Working Out
When movies depict fitness, we’ll usually see our characters in the proper attire: a workout top, gym short, sweet kicks, and maybe even a sweat band or music player accessory. But how come, even when they’re in the middle of a workout, they look so good doing it?!
As you probably know very well, you’re not at your best when working out. You’re sweaty, your skin is discolored, your clothes might not fit right — basically, you’re a hot mess. Hollywood has a habit of sprucing up their film characters, but nowhere is this more apparent than in scenes showing fitness.
It’s Not Just a Flesh Wound
Action movies usually require a greater suspension of disbelief than other movies. After all, who wants to see the action star sidelined when he’s been shot in the shoulder? Of course, in real life, this isn’t how things usually play out.
As “Monty Python at the Holy Grail” so famously immortalized, “‘Tis but a flesh wound!” Usually, though, it’s not just a flesh wound. Whether it’s from a bullet or a katana, a wound in any non-critical area of the body can still be fatal due to blood loss. Even then, so-called “flesh wounds” can have effects such as lasting pain and immobility. That doesn’t sound like a fun movie to watch, but thankfully, that’s why movies can get away with things like that.

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6 of the All-Time Cringiest Fitness Fads Oof

Have you ever looked up the definition of the word "fad?" It's defined as "an intense and widely shared enthusiasm for something, especially one that is short-lived and without basis in the object's qualities; a craze." Pretty much sums up some of the insane things that have become "popular" in the fitness world, doesn't it?
Fitness fads come and (thankfully) go, often leaving little more than a sour taste in our mouths and an eye-roll at "how could we have believed that?" Here are some of the cringiest fitness fads to pop up in the last few years:
Shake Weight – Just one look at the demo videos for this unique weight, and you can understand why it's at the top of this list. It's a highly suggestive movement that never really delivers real resistance training. Just a weird one, all around!
Toning Shoes – These shoes are made with an oddly-shaped heel/forefoot design that is intended to place all the strain of walking on your calves, thus giving you sleek, strong lower leg muscles. They also promote instability, forcing you to recruit stabilizer muscles all over your body. All they really do is look goofy, prevent you from walking properly, and increase your risk of falling/injuring yourself.
Power Balance Bracelets – Do they work? No one knows for sure, but most experts consider these to be little more than gimmicks. While quite a few professional athletes wear them, there's no real science to explain why — or even
if — they work.
Toning Clothes – A pair of pants that can tone and tighten your legs, or a shirt that can give you six-pack abs — how realistic does that sound? Toning apparel is a highly popular form of sportswear, but they're basically just pricier, sportier versions of Spanx. They do nothing for your muscles — they just make things look more toned.
Stability Balls/Chairs – Let's get one thing clear: stability balls CAN help to tone your core. However, they're not good for long periods of sitting. If you spend a lot of time sitting down, you need the sort of lower back support offered by a chair. While stability balls are good for watching an episode of TV or playing a game with friends, they're not a replacement for your office chair.
Electric Ab Belts – It seems more and more of these are coming out every year! New "toning ab belts" that send electric shocks into your ab muscles are touted as being revolutionary, but they're hardly effective. In fact, they can even be dangerous (hate to see what happens when one gets wet!). You're better off doing actual crunches or Planks than wearing one of these belts.
People are always looking for ways to make fitness easier and less work. These fitness fads come and go, but what never changes is the effectiveness of resistance training, aerobic exercise, and HIIT training. Spend your time and money on these types of workouts, and you'll see the fitness results you want.

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How Sleep Deprivation Alters Your DNA

You may know that not getting enough shut-eye is bad for you, but a recent study has revealed just how bad.
British researchers published a study that showed how just a week of missed sleep screwed with more than 700 genes, triggering a cascade of negative health effects.
Conducted at Surrey University, the study was published in the Proceedings of the National Academy of Sciences
.
It was the first experiment to investigate the direct effects of sleep deprivation on the human “transcriptome.” The transcriptome comprises all the messenger RNA molecules tasked with transcribing genetic information from DNA to form proteins.
The study featured 26 healthy volunteers. Half of those participants were allowed only six hours of sleep per night for seven consecutive nights, while the other half were allowed 10 hours — that's generous, if you ask us.
Throughout the week-long study, the quality of participants’ sleep was evaluated on a nightly basis. Cognitive tests and questionnaires were given throughout the day. Researchers also measured participants’ levels of melatonin, the hormone responsible for regulating our day-night cycles.
By the end of the week, both groups were kept awake for a 40-hour period. Blood RNA samples were collected, and participants were allotted a full 12 hours of sleep to recover.
Analysis revealed that the regular activity of 711 genes either intensified or decreased for participants who had sustained the week of insufficient sleep. These changes in gene expression can have wide-ranging and dramatic effects in the body.
The genes altered played a role in regulating stress responses, metabolism, and the biological clock. Many were involved in maintaining circadian rhythms — that is, the timing of common biological functions such as sleeping and digestion. Others had a hand in gene regulation, meaning that chronic sleep deprivation could cause even greater genetic changes over time.
Researchers also found that sleep-deprived participants performed poorer when tested for memory, cognition, and attention. They may call it beauty sleep but clearly it has other functions.
Scientists have long known about the connection between long-term sleep loss and diseases such as type 2 diabetes, obesity, high blood pressure, heart disease, and other chronic health conditions.
Poor sleep is even associated with lower life expectancy. Meta-data from several studies revealed that getting less than five hours of sleep can increase the risk of mortality — from all causes — by a whopping 15 percent.
But the English study was the first of its kind to suggest that short-term sleep loss can have a profound impact on gene expression.
The takeaway? Think twice the next time you decide to pull an all-nighter.

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6 Diseases You'll Get at Music Festivals

Attendance at big-name summer music festivals — like Coachella, Lollapalooza, and Glastonbury — have skyrocketed in recent years, making these events among the most lucrative in the entertainment industry.
Music festivals are a known hotbed for excessive boozing, drugs, and casual hookups. But they’re also a hotbed for something else: diseases. Given that attendees are often sweaty, sleep-deprived, dehydrated, and grimy, it’s not exactly surprising that people are coming away from music festivals with something much worse than a week-long hangover.
Read on to find out what you’re risking.
1. Zika
Chicago-based Lollapaloza has been around since 1991, with its first-ever South American incarnation taking place in Chile in 2011. But just last year, this popular music festival’s first Colombian edition, which was set to take place in September, was cancelled after an unnamed headliner pulled out of the festival. At the time, rumor had it that that headliner was Rhianna, and Zika virus fears had spurred her to withdraw.
2. Norovirus
Also known as acute gastroenteritis, norovirus is actually a group of viruses that tend to cause nasty digestive system symptoms including vomiting and diarrhea. In the spring of 2014, the Health Center at California Polytechnic State University saw 27 cases of norovirus . Nearly all of the students had attended the Stagecoach Country Music Festival in Indio, California, while two had been in close contact with those who went. A nurse practitioner commented that it was possible that the virus had started at Coachella, which was held at the same venue only a week earlier.
3. Measles
Meanwhile in the U.K., Public Health England released a statement in August of 2016, just prior to the long-popular Glastonbury Music Festival. The statement warned attendees to make sure they were vaccinated against measles after the number of cases had more than quadrupled compared to the previous year, jumping from 54 to 234. Most of the cases were linked to festivals and other large public gatherings.
4. Hepatitis A
Rewind back to July 2003, when the Centers for Disease Control and Prevention reported an influx of hepatitis A cases related to “outdoor concert and camping events.” Though the report didn’t specify which festivals might have been responsible, they did say that “crowded conditions, a lack of hand-washing facilities, and poor sanitation” had likely contributed to the spread of hep A, which is transmitted when water or food that has come into contact with contaminated feces is ingested.
5. Influenza
“Festival flu,” as its widely known, hasn’t been documented by researchers, but according to those in the music festival industry, it’s very real. Lorena Cupcake, a writer and social media manager, looked back on a summer of festivals in 2016 only to realize she’d been sick for nearly two months straight after attending Mamby on the Beach, Pitchfork, and Lollapalooza one after another. Though festival-goers are less likely to come away with the flu — a common cold is more likely — that doesn’t mean that the influenza virus isn’t present. Not to mention, a perfect storm of factors, including poor hygiene, fatigue, and dehydration, make attendees more susceptible to falling sick.
6. Sexually Transmitted Diseases
Though outbreaks of common sexually transmitted diseases following music festivals are far more difficult to trace, in all likelihood, they're happening. According to a 2013 research paper published in one of Europe's foremost public health journals, "Sexual transmission of infectious diseases may also occur and is likely to be underestimated and underreported."

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5 Ways to Feel More Confident While You're Working Out

One of the toughest parts of working out isn’t the sheer physicality of getting your reps in. Rather, it’s dealing with your confidence, especially when you’re new to working out and surrounded by people who seem to know what they’re doing. If a lack of confidence is keeping you from getting your exercises in, give these strategies a try to get your groove back.
Have a Plan
One of the biggest reasons for feeling unconfident is not having a good idea of what you’re doing. It’s one thing to fail at meeting your goals, but it’s another thing entirely to be looking around cluelessly while everyone else is hard at it. Before you head out, come up with a routine that works for you and stick to it. If you’re a total beginner, you can always enlist the help of a trainer, who will help you develop a plan and teach you how to use the equipment.
Don’t Overdo It
It’s hard not to compare yourself to the fit girls and musclehead guys you see around you at the gym. But while you might think it’s uncool to not be able to lift as much or run as far, what’s really uncool is overcommitting in an effort to impress everyone else and failing hard in the process. What’s worse is that you could also end up hurting yourself, which is seriously uncool. Don’t try so hard to impress everyone. You’ll get there eventually.
Work Out Consistently
One gym session every few months is not going to do anything except tire you out. The only way to see results is to stick with it regularly. That’s not the only good thing about hitting the gym often. Humans have this funny ability to get used to new things pretty quickly, and it’s the same for exercising. The more often you go, the more you’ll improve and the more you’ll be used to being around other people while you work out.
Go With a Friend
It’s good to have a little moral support. If you enlist the help of a friend, you’ll have someone to share any potential embarrassments with. Everything’s a little easier when you’ve got someone on your side. Besides the confidence boost, working out with a friend has a lot of other great benefits. You can keep each other accountable, motivate one another to finish your reps, and achieve success together. Plus, a little competition never hurt anyone.
Realize That People Don’t Care That Much
If the silent judgment of others is keeping you from hitting the gym, you need to take another look around. Most of that judgment is only in your own head, created by and directed at yourself. The truth is that everyone feels a little insecure about themselves; it’s human. These people are more focused on their own goings-on than they are about you. And if, by chance, someone is judging you, who cares? The kind of person to make a judgment is the very person whose judgement shouldn’t matter to you. Focus on why you’re at the gym–to improve yourself.

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Safe Exercises for Summer's Hottest Days

The summer months can bring sweltering heat and oppressive humidity. However, don’t let these dog days of summer keep you from maintaining your regular exercise routine. The excessive heat and humidity can not only make certain outdoor activities uncomfortable, it can actually be quite dangerous if you don’t take precaution. Heat exhaustion and heatstroke are very serious and can even be deadly.
Normally, your body will naturally cool itself off by sweating. As the water in your sweat evaporates off of your skin and up into the surrounding air, this cools you down. However, the hot summer days can quickly become problematic if you don’t stay hydrated enough or if it’s simply too humid and the air’s moisture content is too high to absorb any more moisture. You also lose electrolytes through sweat, and maintaining electrolyte balance in your body is essential for normal body functioning.
Signs of heat exhaustion include dizziness, nausea or vomiting, excessive sweating, muscle cramps, cool clammy skin, a rapid, weak pulse, and a pale or grayish tone to your skin. Heat exhaustion can become very serious and can lead to a heat stroke, which includes symptoms such as a throbbing headache, no sweating, red, hot, dry skin, a body temperature of 103 degrees F or higher, nausea or vomiting, a rapid, strong pulse, and possible loss of consciousness.
Stay Hydrated!
I know this seems obvious, but a great deal of people simply don’t take in
enough fluids during the summer. If you wait until you feel thirsty, you’re already slightly dehydrated. Pre-hydrate by drinking 16 to 24 ounces of water before you brave the outdoors. Throughout your sweat-session, drink 6-8 ounces of H20 every 15 minutes or so. After you finish your exercise regimen, aim for two more cups of water or low-sugar sports drink to replenish your electrolytes.
Protect Yourself Before You Wreck Yourself
Skin cancer is the most common of all cancers. The sun is doubly-dangerous -- both causing you to overheat if you’re not careful, and also causing damage to your skin if you exercise outside without sunscreen. Since you’ll be sweating, opt for a sweat-proof, water-proof sunscreen and reapply frequently.
Time of Day
Try to avoid exercising outdoors between 10:00 a.m. and 3:00 p.m. (unless you’re a masochist and are training for some athletic event that occurs during the extreme daytime heat). The ideal time for exercise during a summer scorcher is early in the morning or late in the evening.
Wear Breathable, Light Clothing
Opt for loose-fitting, light colored clothing to reflect the sun’s damaging rays (cotton is best because it’s breathable).
Engage in Water Activities
What better way to cool off and burn some calories in the process than by doing some sort of water exercise. Swimming laps, doing water aerobics, water skiing, surfing, wakeboarding, playing water volleyball, or canoeing or kayaking (with periodic dips in the cool water, of course) are all great forms of physical activity that are safe in the sun. Don’t forget to reapply sunscreen throughout the day and continue to drink water.
Seek Shady Spots
Get your cardio in by taking a hike or run on a shaded path. The tree coverage will help you keep cool while you get your heart pumping.
Do Your Most Intense Workouts Indoors
For your hardest workouts, save those for the gym where it’s air-conditioned. Plan your lighter workouts, such as yoga or walking, for the outdoors.
Rain Running, Anyone?
If showers are forecasted, plan a run in the rain. It’ll help cool you off so you can still enjoy some outdoor cardio in the summer. Plus, it can be a lot of fun!
Play with the Kiddos!
If you’ve got kids, nieces, nephews, or grandkids, break out the water balloons, slip-n-slide, sprinklers, or water guns and have some fun in the sun. It’ll be such a blast you won’t even realize you’re exercising.

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5 Reasons You Should Give up Red Meat

While meat is rich in protein and other essential nutrients, such meats can also take a toll on your health — especially if you choose high-fat or processed red meats. Believe it or not, you can reap several benefits from giving up red meat.
1. Weight Control
While you don’t have to give up meat to stay slim, avoiding red meat is often beneficial for healthy weight management. People who don’t eat red meat tend to weigh less than meat eaters. One 2014 review in Obesity Reviews found that people who eat large amounts of red and processed meats have higher body mass indexes (BMIs) and waist circumferences than those who don’t — and eating such meats increases your risk for obesity.
2. Disease Risk Reduction
Giving up red meat, especially processed red meat, may lower your risk for developing chronic diseases. A 2016 review in Food and Chemical Toxicology reports that studies have linked processed and red meat to diabetes, heart disease, and some cancers — like colorectal cancer. Authors of this review point out that more research is needed in this area, but avoiding processed and red meat appears to lower your chronic disease risks.
3. Longevity
Saying no to red meat may boost your life expectancy, according to a 2012 review published in the Archives of Internal Medicine . Authors of this review found that a higher red meat intake, whether it be from processed or unprocessed meat, is associate with an increased risk of death — and substituting healthier options (like poultry, fish, legumes, low-fat dairy foods, nuts or whole grains) for red meat lowers your risk of all-cause death, especially from heart disease and cancer.
4. Improved Brain Health
Avoiding red meat may even slow mental decline associate with aging. Today’s Geriatric Medicine reports that study participants who avoided or limited red meat, butter, margarine, cheese, fast foods, fried foods, sweets, and pastries in combination with getting plenty of fruits, vegetables, whole grains, beans, nuts, fish, poultry, and olive oil showed brain functioning at eight years younger than people who didn’t follow the diet. A 2013 review in BioMed Research International found that following a Mediterranean-style diet, which contains little or no red meat, may reduce your risk of Alzheimer’s and other neurodegenerative diseases.
5. Less Hormones and Antibiotics
Unless you’re eating red meat that’s organic or specifically states it’s free from hormones and antibiotics, you’re running the risk of ingesting these two substances. In comparison, hormones are not allowed to be used in poultry production, according to the U.S. Department of Agriculture. While organic red meat is certainly available, it’s often much more expensive than regular red meat.
Bottom Line
You may reap several health benefits from giving up red meat entirely. However, if you do eat it in moderation, choose very lean cuts of meat and avoid processed meats whenever possible.

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How Energy Drinks Are Destroying Your Body

Everybody loves caffeine. Okay, the
majority of people love caffeine — and about four out of five Americans consume it on a daily basis.
Studies have shown that in low doses, this naturally occurring stimulant found in the leaves of more than 60 plant species is relatively harmless. One or two cups of coffee per day may even have mental and physical health benefits
, including improved concentration and memory, reduced fatigue, increased stamina, preventing weight gain, and faster reaction times.
Of course, as with any drug, there are consequences if you take too much. At super-high levels—say, after five back-to-back cups of java — caffeine can be toxic , triggering side effects such as nausea, heart palpitations, anxiety, tremors, and headaches. Among a small percentage of people, too much caffeine can even cause mania, hallucinations, or strokes.
What does all this have to do with energy drinks? Well, not all energy drinks contain sky-high levels of caffeine. But the vast majority do. With other active ingredients thrown in — namely taurine, guarana, or ginseng — energy-in-a-can can be a dangerous cocktail, especially for those that make drinking it a habit.
Part of the problem is that unlike coffee and tea, energy drinks haven’t been around for a long enough for us to understand their long-term effects. Additional ingredients haven’t been widely studied, so we know very little about how they interact with other psychoactive substances, such as caffeine, or what kinds of effects they can have on the human body over time.
Moreover, “energy drink” isn’t a one-size-fits-all label. Some energy drinks are more dangerous than others.
So, what do we know?
Energy Drinks May Damage Cardiovascular Health
It’s fairly clear that energy drinks may have some worrisome consequences for your heart. Long-term or excessive consumption of energy drinks has been linked to heart failure . The New York Times reported that 5-Hour Energy has been cited in at least 13 death reports
submitted to federal officials. Between 2009 and 2012, the product was cited in over 90 filings with the FDA.
Other studies have shown that energy drinks can increase blood pressure
, heart rate, and cause arrhythmia as well as unusually forceful heart contractions. For people with underlying cardiac conditions, this can be especially dangerous.
Based on reports, children and teens seem more susceptible to heart-related effects
— a serious concern, considering these drinks are sweeter than other caffeinated drinks and marketed to a younger demographic. What’s more, anyone can buy energy drinks. Unlike alcohol or cigarettes, there’s no legal age.
Other Side Effects Are Similar to Overconsumption Of Caffeine
Too much caffeine can have serious side effects — including anxiety, insomnia, risky behavior, jitters, and the increases in stress hormones such as norepinephrine. In addition, regular consumption of energy drinks can lead to symptoms of caffeine withdrawal, including severe headaches and migraines.
Among pregnant women, excess caffeine consumption has been linked to an increased risk of miscarriage.
Mixing Energy Drinks With Alcohol is a Recipe For Disaster
Vodka Red Bulls have become a staple choice for clubbers who want that extra boost of energy to dance until the wee hours.
But just how bad for you are they? According to a study , partiers who mixed alcohol and energy drinks were six times more likely to experience heart palpitations, four times more likely to have difficulty sleeping, and generally more likely to experience tremors, “jolt-and-crash” episodes, and irritability.
But even more worrisome is the fact that
a study of over 1,000 college students reported that those who frequently downed energy drinks were two and a half times more likely to meet the diagnostic criteria for alcohol dependence. The connection may have to do with the neurochemical effects of caffeine in mitigating addiction, as well as the popular idea that caffeine is a good way to cure a hangover.
Bottom Line?
Energy drinks aren’t a substitute for good old-fashioned sleep. If you’re getting enough sleep, eating well, and exercising regularly, you shouldn’t have to rely on energy drinks to stay awake. Having one once in a while may not be a bad thing, but making it a habit will wreak havoc on your health.

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5 Ways to Lower Your Risk for Diabetes

Diabetes rates in the U.S. have been on the rise, and diabetes is the 7th leading cause of death, according to the American Diabetes Association. The Centers for Disease Control and Prevention (CDC) notes that about 10 percent of Americans have diabetes, and more than 1 in 3 U.S. adults have pre-diabetes. Fortunately, there are ways you can lower your risk for developing this disease.
1. Lose Weight if You're Overweight
One of the most important things you can do to prevent diabetes is maintaining a healthy weight. The CDC notes that losing 5 to 7 percent of your body weight, which is just 10 to 14 pounds if you weigh 200 pounds, can delay or prevent diabetes. Aim to lose 1 to 2 pounds weekly if you’re overweight by lowering your food intake by at least 500 calories daily, or burn more calories by boosting physical activity.
2. Eat — and Avoid — Certain Foods
In addition to maintaining a healthy weight, choosing the right foods — and avoiding others — also lowers your risk for developing diabetes. According to
Harvard School of Public Health , making the following food selections is a must for diabetes prevention:
Choose whole grains (brown rice, quinoa, oatmeal, etc.) instead of refined grains (white rice, white, bread, etc.).
Pick coffee, tea, or water instead of sugary drinks.
Select heart-healthy fats — like vegetable oils, nuts, and seeds — over trans and animal fats.
Limit or avoid red meat, and steer clear of processed meats — instead, choose healthier protein sources like fish, poultry, soy, nuts, seeds, legumes, and low-fat dairy foods.
3. Set Fiber Goals
A high fiber intake helps you ward off diabetes, and setting fiber goals can keep you on track. A review published in
Hormone and Metabolic Research reports that getting more than 30 grams of fiber daily in conjunction with low-fat dieting is an effective strategy for type 2 diabetes prevention. Choose fiber-rich fruits, vegetables, nuts, seeds, legumes, whole grains — and ask your doctor about taking a fiber supplement.
4. Work Out Daily
Regular exercise not only aids in weight control, it plays a significant role in diabetes prevention. You may wonder how much exercise is really needed to lower your diabetes risk. Fortunately, you don’t have to spend hours at the gym. According to a 2010 review published in
Diabetes Care, getting 30 minutes of moderate-intensity exercises such as brisk walking, five days weekly is an effective diabetes prevention strategy. Harvard School of Public Health notes that brisk walking for 30 minutes every day reduces your type 2 diabetes risk by 30 percent.
5. Avoid Smoking
If you’re a smoker, quitting is one of the most important things you can do help prevent diabetes. The CDC states that smoking increases your diabetes risk by
30 to 40 percent, so quitting significantly lowers your odds of getting it. If you’re having trouble quitting, a variety of online resources and apps are available to help you get started.
Bottom Line
While there’s no way to guarantee you’ll avoid diabetes, making lifestyle and dietary changes can significantly lower your risk for developing the disease.

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