Breast cancer is one of the worst diseases women can face. More than 250,000 women are diagnosed each year, and more than 40,000 women will die from it. This makes it vital for women to understand the warning signs of breast cancer so they can begin treatment as soon as possible.
Although some women may assume that the first warning sign is a lump in the breast, there are actually several warning signs that may appear before a lump does. Here are four warning signs that women should be aware of that could be signs of breast cancer.
The first sign you may notice is dry or scaly skin. If you’re checking your breasts and you notice a patch of skin that seems dry or rough, that may be a sign of cancer.
This occurs because some types of breast cancer cause blockages in the pores of the skin. This will create a rough patch that feels and looks similar to the skin of an orange. If you happen to notice something like this on your breast, you should talk to your doctor and have it looked at.
Another common symptom of breast cancer is swelling of the breast. That’s because there may be a lump under the skin that isn’t apparent to the touch but is still there.
This swelling would typically be seen in one breast and wouldn’t have another readily apparent explanation. If you notice swelling that changes the size or shape of your breast—in some cases by as much as 6 percent—you should see your doctor.
A change in the nipple is another potential sign of breast cancer. In general, your nipples should remain largely unchanged (except for major events such as childbirth). Cancer could be something that alters your nipple’s shape.
One thing you may notice is called “nipple inversion,” in which the nipple turns inward. This happens because there’s a growth inside the breast that causes the nipple to change its shape. This is a major red flag.
Another problem with the nipple that you may want to look out for is a discharge. Nipple discharge is most often not cancer, but it’s something to keep an eye on if you happen to notice it.
The big warning sign with this discharge is if it’s bloody, happens only on one side, or happens when you touch or squeeze the breast. If those are characteristics of your discharge, you should talk to your doctor about your risk for cancer.
If you are a woman over 50, you are at an increased risk for breast cancer. This is especially true if you have a family history of this disease. It’s important to perform regular checks to search for lumps or any of the above signs of breast cancer.
Considering that this type of cancer affects one in eight women, it’s important to be diligent about recognizing the signs of cancer and working quickly to begin treatment. A lump is certainly a warning sign, but it’s not the only one. If you notice any of the above symptoms, talk to your doctor right away.
Tag: body
Jasmine “Jazzy” Owens and her husband, Keenan, have been married for six years. They went on vacation last month, and a professional photographer caught a picture of them sharing a candid moment holding hands while walking on the beach in their swimsuits.
This may not sound like that big of a deal, but to Jazzy, it most certainly is.
“Over the years my negative body image has held me back from enjoying life with my husband and kids and I was finally fed up with hiding from the world,” the aspiring model told HuffPost.
“As one of my [Instagram] posts said, I stood in the mirror and truly looked at myself. Before I couldn’t even stand to see myself, so to be able to get naked and stand in front of the mirror and just look at my body was a huge first step for me. Since then, I have made steps such as buying my first two-piece bathing suit, wearing it to the pool and to the beach and learning to stop judging myself.”
Keenan has been extremely supportive and loving, his wife explained in the caption that accompanied the photo, which was “liked” some 80,000 times in the week following its publication.
“Over the years this man has loved every curve, every roll, and every stretch mark on my body. I never understood why!” Jazzy wrote. “How could he love something that isn’t ‘perfect’? How could a man who was ‘born fit’ love someone like me! I don’t have a flat stomach, I jiggle when I walk, hell if I run up the stairs too fast my body claps (lmao)!!”
“But now I see I do have the ‘perfect’ body!! Every roll, every curve and every stretch mark is put on me just perfect to make both of us happy!!! I love my body and I finally see why he does too!!”
The internet saw it too. Less than a month before posting the now viral beach photo, Jazzy celebrated her 100th follower on Instagram. A week after sharing her picture, she found herself approaching 67,000 followers.
It hasn’t all been love and support from the internet, though. Of course, someone had to try and rain on her parade. Jazzy took a screenshot of a comment she received from a cold soul, who accused her of not taking control of her health—calling her page “shameful,” and describing her pictures as “gross.”
“People like this hate on others because they are not happy with themselves!” Jazzy wrote in response to the hurtful comment. “This person does not know me! They don’t know that I am VERY healthy and WILL live for my kids! They don’t know that I eat healthy, hike, go to the gym all the time and can most likely out lift them any day!”
“Just because I’m a big girl doesn’t mean I’m unhealthy and promoting being unhealthy! I’m simply promoting loving yourself the way you are! Never did I say unhealthy is the way to be. So for others that want to downplay me as a person and what I am trying to accomplish, go ahead leave your negative comment! They will only be used as fuel to my fire of promoting happiness!!”
And Keenan will be there to help.
When the haters started hating, Jazzy told HuffPost, Keenan was quick to remind her “that [she] was too beautiful to let the insecure, negative people impact [her] life.”
She went on to describe her husband as being her “number 1 supporter” who encouraged her “to get out there and show the world who [she is].”
Now that’s what true love looks like—romantic love, self-love, and acceptance.
You’ve been washing your hair your entire life, so of course you know what you’re doing! You pour shampoo on your head, lather, and rinse; then throw some conditioner in and rinse again. Finish with a firm towel dry and move on with your life.
Hair experts are aware of the typical person’s hair washing routine, and it makes them cringe. What they want you to know is that even though washing your hair isn’t complicated, there’s a method to cleaning your hair the right way that will help you avoid scalp irritation and bad hair days—and might even help you grow your hair faster and longer.
Still think your tress issues have nothing to do with your washing ritual? Read on to find out about the washing mistakes that most of us had no idea we were making.
Washing Hair Every Day
You wash your face every day, so you should do the same with your hair, right? Wrong. When you wash your hair too often you strip away its natural protective oils. When you do this, it signals to your scalp that it should start producing more oil, which is counterproductive. Your hair will then get greasy faster.
The basic rule is simple: Wash your hair when you need to. Don’t wash it because you feel that you must. If you work out really hard and you sweat like crazy, you’re going to need to wash it more often.
On non-sweaty gym days, take a break and skip the shampoo; just condition it. It’s good to note that experts agree that just like washing every day is not great for your hair, going more than five days without giving it a scrub is equally bad.
Keep in mind also that weather can make a difference in how often you need to wash your hair. Frigid, dry winter air can give you a couple of extra days between washings; hot and humid days may call for more frequency.
For days where your hair is feeling extra oily, try using dry shampoo instead of washing your hair. If you don’t have any on hand, you can use baby powder as a substitute.
Scrubbing Your Scalp
Scalp massages are great for increasing circulation, strengthening your hair, and relaxing your scalp. But if they’re done the wrong way, your hair can end up damaged or broken, and your scalp can become oily.
Since wet hair tends to be weaker, it’s important to be gentle. The experts at the salon know what they’re doing, and we at home tend to be not so good. Want to give yourself a great massage?
Professionals recommend that you “stroke your scalp from forehead to nape, on the sides, and along the hairline rather than rubbing aggressively.”
Using Too Many Shampoos
Are you noticing that your hair is changing? Do you think that maybe your hair has gotten “used to” your current shampoo and conditioner? Hair doesn’t acclimate to the formulas in these products. It’s actually easier and better on your hair if you stick to just one.
What you may not realize is that hair texture changes based on the weather, and your hair maybe shifting slightly in response. Instead of haphazardly switching your product, research the one that is best for your hair type during the current season.
Skipping Conditioner
Conditioner sometimes gets a bad rap because many people think that it weighs hair down, making it look limp and lifeless. This only happens if you use the product wrong. Most people mistakenly dump conditioner on their roots and then spread it to the rest of their hair.
Experts claim that conditioner belongs anywhere on your hair except the roots. After you shampoo, your scalp replenishes its natural oils, but the oils usually stop there—leaving your ends dry. Conditioner helps to keep the ends of your mane flexible and moisturized. It also serves to protect your hair from breakage when you’re brushing it.
Professionals recommend that you apply conditioner to the ends of the hair first (where hair splits and breaks the most) and then spread it up to the middle.
Still Using a Shampoo With Sulfates
Oy, those gosh darned sulfates… This nasty ingredient in many shampoos is a surfactant that makes the shampoo foam and lather. Sulfates are not particularly good for your hair because they strip your hair and scalp of its protective oil and leave it dry and vulnerable to damage.
If you’ve got curly or colored hair, you should definitely be using a sulfate-free product. Sulfate-free shampoos are much gentler and keep the cuticle tighter so color doesn’t fade as quickly.
Using a Fancy Shampoo With Silicone
Shampoos that contain silicone will make your hair feel silky and smooth instantly, but unfortunately they end up drying your hair out over time. The problem is that in their pursuit of a smooth texture, they can block hair follicles, which can impede new hair growth or even cause your hair to fall out!
Experts agree that shampoo has just one job: to clean hair. That’s it! You can use silicone-based hair products (like conditioners and pomades), just make sure that your shampoo doesn’t contain it. What should you look out for when choosing a shampoo? Avoid any that contain the ingredient dimethicone.
Washing in Super Hot Water
Hot water may feel good on your skin and for opening up sinuses, but it’s awful for your hair and scalp! It not only dries your hair and skin, it also opens your hair cuticle, which allows keratin proteins, natural moisturizing factors, and color molecules to escape, so hair loses strength and the color fades.
Also, when hair cuticles are opened, hair tends to frizz. Cool water keeps the hair cuticle sealed so hair stays controlled and the color stays put.
If you want to lock in moisture for a smooth style without frizz, try turning the water to lukewarm or cool after you wash to close the cuticle.
Not Soaking Your Hair
If you’re rushing around like crazy, you may be tempted to just quickly dampen your hair and throw some shampoo on. But quickly dunking your head isn’t the same as fully wetting your entire head.
Your hair needs 30 seconds to a minute to rinse out all of the product that has accumulated in your hair and prep for the shampoo. Also, when your hair is half damp the shampoo can’t lather and properly clean your hair—which will eventually lead to nasty buildup.
Additionally, you need to make sure that you’re soaking your hair when rinsing out shampoo and conditioner. If your scalp is feeling a little itchy or your hair is looking a bit limp post-wash, residual product is probably to blame.
Always Applying Shampoo to the Same Spot
Examine your bathing routine. Do you always apply your shampoo to the same spot, every time? Most of us pour it on the crown and work from there. This can irritate your scalp and cause it to become dry and flaky.
Experts recommend alternating applying shampoo to the nape of your neck and then work it in a lather up from there. Also they warn that dousing your head with too much shampoo can make it hard for you to rinse out all of the product. Start with a little at a time, and add more as you need it.
If you think you’ve heard all of the awful wedding dress stories, we’ve got another one for you. Imagine picking out the most beautiful wedding dress. You love it. It’s the one you’ve dreamt about since you were a little girl. You love the sparkles, the way it hugs your hips, the satin finish on the top.
You’re so excited to wear it that you emerge on your wedding day from the bedroom to meet your knight, and your mother takes one look at you and reports dryly, “That dress really does nothing for you.” (True story.)
As we look beyond the nasty, negative, and hurtful aspect of this story, we can’t help but think that perhaps somewhere in matrimonial history the wedding dress (or the bride in said wedding dress) may have morphed into something, shall we say, inorganic—because this story isn’t unique, and it makes us wonder what exactly a dress supposed to do for you anyway.
Oh sure, it has to keep your body covered, lift the ladies up, and give you just the right amount of curve. But when it comes down to it, shouldn’t the job of a dress be to make you, the bride, feel and look beautiful at your wedding? That’s right. It’s should be all about how you feel.
Sometimes, as you’re choosing your dress, it may seem that you are doing it to please others or to live up to some media-fabricated ideal of what a bride should look like. All of this pressure can turn what’s supposed to be a beautifully exciting experience into an ordeal.
So as you prepare to embark on your journey of wedding dress shopping, here is a list of tips that may help you stay positive and as happy as you deserve to be!
Don’t obsess about losing weight for your wedding.
The number one stress that women report having prior to their wedding is losing weight to fit in their wedding dress. Some brides-to-be have even had their dresses purposely made smaller so that they will be forced to lose weight.
Putting this type of pressure on yourself is so unnecessary! In fact, many women have reported post-wedding that they regretted spending so much time obsessing about their weight instead of enjoying the journey. Take their advice and celebrate your body for who you are and what it is. There are so many different dresses available now that there is an option that flatters every body type.
Don’t bring an entourage.
You know what happens when you bring 10 people with you to the fitting session? You get 10 different opinions.
You know what happens when you get 10 different opinions? It ends up not being fun and instead is super stressful. Do yourself (and your mental health) a favor and pick two to three of your closest friends or family members to share the experience with you.
Do your homework beforehand.
The people at the bridal stores who help you with your fitting are talented and helpful, but it’s important to remember that they are salespeople. It’ll be very useful to go into your experience armed with a little knowledge.
Start by setting a dress budget that you can stick with. Search for dresses that you love and that look good on your body type (remember there’s a dress for everyone!) Then share all of this information with your bridal fit specialist—it will help them help you and keep things from potentially getting uncomfortable.
Have an open mind.
So you had the dress of your dreams picked out in a magazine and you try it on and discover that it doesn’t fit you well. Don’t stress! Keep in mind that not every dress will look great on you—and if a particular style doesn’t work, move on. You’ll eventually find the one that you adore!
In the spirit of keeping an open mind, it’s also important to stay flexible as well. Some things will go the way you want them to, other things won’t. Compromise on the things you really don’t care about, and stay firm on the things that you do.
Prior to a potential conflict, ask yourself if it’s worth the fight. If it is, then go for it! If it’s not, forget it and move on.
Get a wedding mentor.
This is invaluable advice: Keep your sanity and find a wedding mentor.
This person is someone who has already gotten married who is willing to offer helpful advice on everything regarding the wedding and (more importantly) lend an unbiased ear when you’re ready to rip your hair out. You would turn to your wedding mentor prior to pre-wedding events (like dress shopping) to warn you of stressful things to avoid and help you with decisions.
Eat something.
This may sound funny, but often the role of proper nourishment is undervalued as a crucial part of staying happy and positive.
In other words…dress shopping can require a lot of energy and take a long time—and no one makes good decisions or has a good time when they’re “hangry.”
Many people pay little attention to the little white moons on their fingernails. That’s unfortunate, because these white moons, called lunulae, actually contain some insight into your overall health. If you notice some strange things going on with your fingernails, here’s what those things could mean.
1. Overly large lunulae could be a sign of cardiovascular trouble.
These little white moons should take up just less than a third of your fingernails. If you notice they are taking up more space than that, it could be a sign of cardiovascular trouble or an issue with low blood pressure.
If you’re an athlete or someone who is very physically active, it’s not uncommon to have lunulae that are larger than normal. If you’re not someone in particularly good shape, there could be a problem with your blood pressure. This could also be a sign that you are overly stressed out.
2. Smaller-than-normal lunulae could be a sign of a vitamin deficiency.
If your lunulae are too small, that’s also a sign that something is off in your body. If you can barely see the lunula near your cuticle, you could be lacking B12 and iron. This can also be a sign that you have a weak immune system or a problem with your leukocyte production.
Another health problem is indicated when the lunula separates from the rest of the nail plate with transverse lines. This could be a problem with your blood sugar levels and may be an early warning sign of diabetes. Talk to your doctor to have your blood sugar checked right away.
3. Gray lunulae could be a sign of several problems.
Your lunulae should always be a distinct white. If they suddenly appear gray, this could actually be a warning sign of several different issues.
The most serious issue that could cause gray lunulae are problems with nutrient absorption. This could be caused by a problem in the digestive system. Sometimes, however, it’s just a sign of extreme fatigue. If you notice gray lunulae after putting in long hours at work, try to find some time to relax.
4. Purple lunulae could be a sign of circulation problems.
If your lunulae are purple or blue, that’s a sign that your body is having trouble getting blood to the extremities. This is turning your lunulae purple because they lack oxygen.
You should talk to your doctor right away about this, especially if you experience dizziness or feel lightheaded. There could be something wrong with your circulatory system or your heart that needs to be corrected immediately.
5. Black lunulae are a sign that you need to see a doctor as soon as possible.
Your lunulae should never appear black. If they do, it’s a sign that there’s something seriously wrong in your body. Go to your doctor or head to the emergency room to have some testing done.
Black lunulae can be a sign that a person has experienced heavy metal poisoning. The most common types include poisoning by lead, mercury, arsenic, or cadmium. If left untreated, this poisoning could prove fatal.
Almost everyone wants to lose some weight, but most of us don’t know where to begin. Many of us have tried fad diets or exercising more, but we just can’t seem to shed those pounds. Here are some tips from nutritionists that could help you lose weight.
1) Don’t just focus on carbs.
Many people try low-carb diets and experience quick success, so they try to stick with it permanently. Those diets are generally not sustainable. Although it’s good to limit your carbs, that’s not the only thing you should be focused on.
You want to make sure that your diet leads to a caloric deficit. If you’re cutting out carbs but eating a bunch of nuts or oils, you may actually gain weight because of the additional calories. Focus on overall calories, not just carbohydrates.
2) Try not to weigh yourself.
There’s nothing more frustrating than dieting and exercising for a month or two only to get on the scale and see you haven’t lost much weight. This is incredibly discouraging and leads to many people just giving up.
That’s a shame, because weight fluctuations can be caused by water intake, the time of the day you weigh yourself, and many other factors not related to calories.
Instead of weighing yourself, focus on how your pants fit and how you look. If you’re dieting and exercising, you should look (and feel) better, and your pants should be looser. That will show you that what you’re doing is working,
3) Enjoy the food you’re eating.
Some people think that eating right means depriving yourself of the foods you love. That’s not the case at all. In fact, you have to treat yourself from time to time in order to stick with the diet.
Allow yourself to cheat once in awhile, just make sure it doesn’t become a regular thing. The key to a healthy diet is moderation, not deprivation.
4) Ice water helps you burn calories.
We all know that it’s important to drink water throughout the day, but drinking the right type of water can help you burn extra calories. In fact, you can burn an extra 100 calories a day by drinking ice water.
When you drink ice cold water, your body burns extra energy to maintain your core temperature. Three 24-ounce servings of ice water is the magic number to drink to burn those 100 calories.
5) Losing weight requires a real change in lifestyle.
We’ve all been sucked in by fad diets that promise immediate results. These diets are good if you need to lose weight quickly for a big event or just want to boost your motivation. The problem is, some people get the wrong impression and think that keeping the weight off will be just as easy. It’s not.
To really stay fit and healthy, you’ll have to change your whole lifestyle. That means eating right every day, getting enough exercise throughout the week, and avoiding the unhealthy eating that can pack on pounds. It’s not necessarily “easy” to do, but the rewards are completely worth it.
After the teenage years have passed, pretty much nobody likes to look older.
Fortunately, there’s makeup to help out with that. Here are a few ways to use your favorite products to quickly knock off a decade (and sometimes more).
1. Blush
It’s better to use blush that’s light and glittery in shades of light pink and peach. This creates a bright, youthful look that can really shed the years.
Even better, blush helps to draw attention away from common sites of wrinkles, including crow’s feet and laugh lines. Beautiful skin is ageless, and blush helps you achieve just that.
2. Eyelashes
The wider your eyes appear, the more youthful you will appear. Use a volumizing mascara and lash curler.
For an even more youthful, wild look, consider false eyelashes. Even a simple addition like small lash clusters at the corners of your eyelids can help you look fun, adventurous, and energetic.
3. Eyeshadow
Your eyes will look tired if you wear a dark shadow. Instead, choose an eyeshadow that’s just a shade lighter than your natural skin tone.
For an extra kick, draw a line of shimmery eyeshadow over the top of your eyeliner. This will give your whole gaze a sparkle that conveys youth and vigor.
4. Skin Tone
Try soft shades of peach, gold, and caramel. Yellow is a good tone as a base because it makes your skin look warmer, which always equates to youth.
To be clear, a yellowish foundation works for all skin types; light, dark, and everywhere in between. Just don’t go too yellow. Jaundice is anything but youthful.
5. Facial Highlights
Use concealer that’s a shade lighter than your natural skin tone and apply it to the corners of your eyes and lips, the chin, and the outer parts of the nostrils.
To bring out the natural beauty in your facial structure, finish the job with your favorite blush along the ridge of your cheekbones. Although skin tends to sag slightly over the years, strong cheekbones create a full, healthy look.
6. Eyeliner
With a brown pencil, your eyes will appear brighter and fuller. Brown eyeliners also disguise the yellowing whites of eyes.
Go with brown even if you’ve been in love with black eyeliner since you bought your first Cure album back in middle school. Dark brown looks just like black from a distance, but it’s softer, more subtle, and—yes—younger looking.
7. Hair Volume and Shine
Use mousse to create volume and then top it off with an oil mask. Apply the oil from only the middle of your hair to its ends. You don’t want your roots to appear oily.
It also pays to take care of your hair, even if you’ve already done the damage. Don’t blow dry unless you absolutely have to, and skip the tough metal comb.
8. Lipstick
A lipstick with a “wet” look contains reflective particles that will diffuse light and soften the wrinkles for you. However, you might want to consider a change in lipstick shade if you really want to erase the years.
Lips tend to thin out with age. Bolder colors just highlight this fact. Instead, pick something that’s halfway between your true lip color and a fruity, natural red. Pro tip: You can add a little wet shimmer to any lip stain with a layer of clear, creamy balm.
9. Hair Color
It’s best to choose a lighter shade and one that is no more than two tones lighter than your natural color. If you’re already blonde, consider adding multi-tonal highlights.
Look for hair dyes that describe themselves as “neutral” or “natural.” They’re more likely to be warm and subtle than dyes marked “bold” or “golden.”
10. Perfume
Some scents are so associated with age that there’s a (rather unfortunate) term for them: old lady perfume.
Typically, these are cloying floral scents. Steer clear.
11. Foundation
It’s better to use a light liquid texture that has light-reflecting particles. Similar to the wet lipstick look, this will diffuse light and soften the wrinkles.
12. Creamy Makeup
Creamier textures in eyeshadows, blushes, and highlighters will go on smooth and give you a youthful look.
Liquid concealers are a must.
13. Eyebrows
The new trend is to keep your eyebrows in a natural, thick shape. That makes sense because younger people tend to wear thicker brows. Make sure that the tone of eyebrow color you use is the same tone or slightly darker than your hair color.
While you’re at it, be sure to use an eyebrow shadow instead of a pencil. It will go on smoother and look more natural.
For years, both men and women have been clamoring for a male birth control pill. Women find it unfair that they are responsible for taking the pill or getting an IUD to prevent pregnancy.
Men, too, want the ability to control their sperm count without relying on condoms. Scientists have recently developed a shot for men that they say is as effective as the pill for women, but it comes with certain side effects that some men think makes it ultimately not worth it.
Many have wondered why a birth control pill for men has never been created, with some speculating that it’s due to society’s gender bias that says women are ultimately responsible for babies. Although attitude plays a part in it, a bigger reason is that it’s easier to prevent the insemination of a single egg than to try to control millions of sperm.
It’s also because men have long had the option of a vasectomy. A vasectomy cuts the vas deferens, preventing the release of sperm. This is an almost completely effective way to prevent pregnancy and is reversible in most cases, but many men don’t want to go under the knife. With this new shot, they won’t have to have surgery to prevent pregnancy.
A recent study followed 266 men who received this shot and tracked their sexual habits. Of these men, only four became fathers in the 56 weeks tracked by the studies, giving it a 95 percent success rate. Although this was encouraging, the men did report some complications.
The shot works by affecting the hormone levels in men, which can lead to some pretty unpleasant side effects in the participants. The research actually had to be stopped early because the men were reporting severe mood swings and depression related to the shots. Other minor side effects reported included acne, injection site pain, and increased libido.
Doctors are convinced that they can tweak the shot to make these side effects less problematic, but there may not be enough money available from pharmaceutical companies to take this shot to market. That’s because of the gender bias mentioned above; these companies are not convinced that men will actually pay for this shot, no matter how effective it may be.
Many women, however, are unsympathetic to the concerns of these men. That’s because women already deal with these side effects from birth control and have for decades. To them, it seems a bit hypocritical that men are willing or unable to tolerate the side effects and instead pass the burden of preventing an unwanted pregnancy to the woman.
For their part, many young men are stepping up to say they would gladly get this shot and would tolerate the side effects. It’s less invasive than a vasectomy and more effective than condoms. Plus it would give men the ability to control if and when they get a woman pregnant.
If enough men step up and tell pharmaceutical companies that there’s a profit to be made from this shot, it’s likely that research will continue. If they don’t, it’s likely that research will end.
It’s the creakiness that you feel in your neck. Or the constant ache in your wrists. Or maybe you’re feeling a shooting pain down your spine that slowly moves its way to your leg.
As happy as you are that you’re killing it at the office (or finally getting to the bottom of your “bill pay” pile) you know that your body is paying the price for it. Sitting all day is actually worse for you than you might think.
New research has shown that sitting for long periods can wreak havoc on your body and health. People who sit for extended periods typically have increased blood pressure, higher blood sugar, excess body fat around the waist, higher cholesterol levels, and higher incidence of death from cardiovascular disease and cancer than those who move around more.
This doesn’t even touch on the plethora of muscular and skeletal maladies that occur as a result of prolonged sitting, which include cervical and spinal disc problems, muscle pain and tightness, and neurological issues.
So what’s the solution? Basically, it’s to sit less and stand (and move) more often. In the case of the “workplace blues,” small changes can really add up to big and positive changes in your health. Try these tips that will keep you working smarter and healthier!
Pick a great chair.
Since you’re going to be spending a lot of time in it, the number one thing to consider when making your workplace healthier is finding a proper chair along with a proper sitting position. You want to make that you’re at the right height when you’re sitting.
You should be able to sit tall with your shoulders relaxed and pulled back, your spine in alignment with your head and neck, and your forearms parallel to the floor. Your feet should be flat with your knees at a right angle.
Be sure that your shoulders aren’t shrugging or slouching and your back isn’t rounding. A good chair will offer adjustable height settings, a cushioned seat, and a firm lower back support.
Set your monitor and keyboard up at the right height.
If you look around the office at your colleagues on their computers, you’ll notice that most of them are hunched over their monitors, which is causing their necks to strain and their backs to curve.
Proper monitor and keyboard height can make a huge difference in how your body feels at the end of a work day. Most people set their monitor heights too low and their keyboards too high. Your monitor should be at a height that you can look at it straight on (in a neutral position) without having to strain your neck to see it.
Keyboards should allow your shoulders to be in a relaxed position, and your forearms and wrists should be supported and parallel to the floor. If you use a laptop and often end up feeling like your body is twisted, a separate keyboard and mouse may help alleviate all of your aches and pains.
Take walking breaks.
For every hour that you work at your desk, stand up and take a lap around your office (or even just walk to the bathroom and back). This will loosen your muscles, boost your metabolism, and help you concentrate better when you return to your desk.
When you sit for a good part of the day, it’s important to take any opportunity to move more. Got a meeting? Suggest having it over a walk instead of coffee. Is it a beautiful day? Shorten your mealtime and take a lunchtime stroll instead.
Stand more often.
As much as tightness and stiffness, circulation can become a problem with excessive sitting as well. Take the opportunity to stand as often as possible. We find this hack works well: Whenever the phone rings, stand up and take all calls from that position.
If it’s possible, look into purchasing or renting a standing work station. They’re becoming hugely popular because they keep you healthier and feeling better.
Take stretch breaks.
The longer you sit, the tighter your muscles get. The tighter your muscles get, the more your body will ache.
You can combat achy, tight muscles by taking mini stretch breaks throughout the day. Here are the three best stretches you can easily do in the office.
Chest Doorway Stretch
Standing in a doorway, place your palms and elbows against the doorway frame. Your elbows should be at a 90 degree angle and slightly lower than your shoulders.
Lean forward through the door, leading with your chest. Hold for 10 to 20 seconds.
Piriformis Stretch (Sciatica Stretch)
Sitting upright in your chair, bend your right knee and cross your leg so that your right ankle is resting on your left knee.
Grab the outside of your right knee with your right hand, and grasp your left ankle with your left hand. Gently hug your right knee into your chest while gently pushing the knee toward your left shoulder.
Seated Neck Stretch
Sitting up straight in your chair, grasp the bottom of the chair with your left hand.
Gently place your hand on the top to left part of your head and pull your head gently to the right, stretching out the left side of your neck and upper shoulder. Hold for 10 to 15 seconds and repeat on the other side.
The new Wonder Woman movie has taken the world by storm. It is the highest-grossing film ever by a female director and has earned rave reviews. That’s due in large part to the film’s star, Gal Gadot.
To take on this iconic role, Gadot had to really work her body into shape. In fact, she was in such good shape that she was able to come back and re-shoot some scenes while she was five months pregnant! Here’s how she transformed her body from model to superhero.
1) She worked out for six hours a day.
If you want the body of a superhero, you have to put in the work. For Gadot, that meant working out six hours a day for six months.
This extreme workout routine helped her gain the 14 pounds of muscle needed to fill out the costume. Her routine consisted of two hours at the gym, two hours of fight cardio, and two hours of horseback riding.
2) She also exercised on her own time.
Even when she was outside of the gym, she tried to stay active in her free time. She specifically likes to paddle board and do TRX.
TRX is a suspension workout that can be done just about anywhere. Gadot says she loves it because it offers her a complete body workout in the convenience of her own home. It’s clear that it works, because she looks fantastic!
3) She ate well and drank lots of water.
Unsurprisingly, she had to stick to a strict diet while preparing for this movie. She was very careful about the food she put into her body. Because food gave her the fuel she needed to get through these long workouts, she tried to eat mostly nutritious, energy-rich foods.
Proper hydration is vital for building muscle, so she also made sure to drink plenty of water throughout the day.
4) She didn’t restrict herself when it came to food.
This might sound strange, but even though she was strictly dieting, she didn’t deprive herself of anything. She just made sure to work on portion control and moderation when it came to things that weren’t necessarily nutritious.
She also practiced a form of “mindful eating” when preparing for this role. This type of eating encourages people to focus on the food they’re eating instead of eating while doing other tasks. It can help cut down on mindless snacking and help us appreciate the food we put in our bodies.
5) She was in the Israeli military.
She couldn’t have known it at the time, but her training in the Israeli military would come in handy years later while preparing for the role of Wonder Woman. She has actually said that the training for the film was more intensive than her military training!
Gadot, who is Jewish, served two years in Israeli military as part of her Israeli citizenship. All Jewish people in Israel must serve in the military (three years for men, two years for women). Her military training clearly comes through in this film.