9 Bad Habits That Are Destroying Your Hair Extensions

Human hair extensions are beautiful, soft strands slipping through your fingers like silk. You spend a lot of money on extensions to ensure that you get that perfect, gorgeous look always. But if you are noticing any damage of your hair extension for a while, then don’t check just for the hair extensions quality, but also for the daily habits and environmental factors around you.

Might be you are the mortal enemies of hair extensions. So, read on to know about them and develop habits that can keep them at bay!

1. Presence of Pollutants in the Air – Smog, smoke, fumes, and other kinds of air pollutants settle on your hair extensions and form a layer above them. This hampers their appearance and makes them look dull and dusty. Besides damaging the appearance of hair extensions, these air pollutants can dry the extensions. So, if you have any bad habit of smoking or you reside in a highly polluted region, then it is better to cover your extensions with a silk cloth always and avoid smoking.

2. Improper Washing Habits – Both over-washing and under-washing your hair extensions can cause severe damage to them. If you do not wash your extensions properly, then they will look bad, dirty, smell awful, and appear dull and lifeless. On the other hand, if you over-wash the extensions, then this will extract the moisture from them and will make them dry. So, the best way out is to wash your extensions once in a week to maintain their good health and appearance.

3. Using Harsh and Over-drying Products – Your hair stylist must have counseled you to use moisture rich shampoos and conditioners that are paraben and alcohol-free. It is because products with high alcohol content are harsh to the extensions can result in their severe damage. So, make sure you are gentle on your extensions and use sulfate-free and phosphate-free hair extension cleansers. Always check product labels before using them.

4. Trimming or Cutting the Extensions – Cutting or trimming the extensions is a good way to maintain the extensions. But overdoing this practice will leave you with damaged hairs with low length. If you follow this practice regularly, then it is essential to hydrate your hair using essential natural hair oils. This will make sure that your extensions do not get damaged and are free from all sorts of harmful radicals.

5. Inadequate Handling – You must have brought smooth, cuticle-free, and silky hair extensions. But if you fail to handle them properly, they will become frizzy, lack shine, and even lead to more tangles. Therefore, you need to give a gentle touch to your extensions. Use brushes and combs that with wide teeth. Also, use bobby pins, rubber bands, or other hair styling products only when it is utmost necessary, as their use can result in falling of hair extensions.

6. Using Harsh Glues – If you use any harsh glues to stick your extensions to your hair, then this will damage not just the extensions but even the scalp. Using such glues can result in severe damage to the natural hair. It is therefore essential that you use glues that are proven to be safe and secured for the scalp. You can always ask for such products from a hair stylist or an expert. There is a range of such products available, and the experts suggest using only those products for the extension.

7. Using ‘Hot’ Hair Styling Products – Using hair styling iron, rollers, dryers, and other similar products can damage the extensions and make them frizzy. Such products have very high temperature, and instead of drying the extensions, they end up damaging them. Also, it is possible that they may result in bonding of synthetic glue to the natural hairs, which will worsen the situation. So, avoid using products with high temperature as if hair wigs get severely damaged, then it will be difficult to rejuvenate them.

8. Following an Unhealthy Diet – Diet to plays a pivotal role in managing your hair extensions. If you consume too much of oily food rich in fatty acids, then this will make your hair brittle and would leave it weak. Individuals using hair wigs are suggested to consume a diet rich in Omega-3, which is one of the important nutrients for the hair. Additionally, you may use a non-oily conditioner every day to keep your extensions hydrated.

9. Mold Growth – Just like a proper cleansing of hair extensions, the process of properly drying them is also of utmost importance. If you use or store improperly dried hair wigs, then this will leave them wet and result in high moisture content. In such case, molds grow on the surface of extensions. These molds are bacterial and fungal organisms, which are harmful not just for the extensions, but even for your head. So, make sure that your extensions dry properly, especially from the interior sections. If roots or weft are left wet, then this will lead to the high growth of mold.

15 Tips That Will Make Your Hair Color Last Longer

We spend a fortune on dye jobs, highlights, and touchups. Then within weeks, that color starts to fade away. However, that hair color doesn’t have to fade away too quickly. Here are 15 tips to stretch that hair color and maintain your fabulous look.

1. Stay away from hot showers

Time to turn down the heat. Hot showers are not only a recipe for dry and rough skin, but they also massacre your hue. Hot water opens the cuticle to wash away the dye. Shampoo and rinse your hair with room temperature water. Dry using a towel, condition and rinse with cold water to seal the cuticle. That keeps your locks looking nice, hydrated and eliminates split ends.

2. Don’t wash frequently

Shampooing your hair every day washes away your hair color and natural oils as well. Opt for a dry shampoo to soak up grease, sweat and also add volume.

3. Avoid sulfate-based shampoo on color-treated hair

When washing, go for gentle, sulfate-free shampoos to make your streaks look fabulous for longer. Sulfates contain salts that strip away moisture and color from hair. Moisture loss is the leading cause of loss of color hair.

4. Add a shower filter

Hard water removes dyes and natural oils very fast. Filters remove mineral sediments, the saboteurs that make brunette strands brassy and fades you red hue, from the water. Filters remove soap build-ups and heavy metals that mess up with your hair color.

5. Use deep conditioners for color-treated hair

For color treated hair, deep conditioning with a conditioner specifically designed for colored hair is critical. Deep conditioning moisturizes and nourishes your hair, making it soft and shiny. Deep color conditioners prevent color fading Apply the conditioner for colored hair to the root of your hair for maximum benefits

6. Go slow on Deep Conditioners

Rinsing a hair conditioner washes away the hair color. Opt for a weekly deep conditioning to keep your hair from fading. Allow the deep conditioner to rest on your hair for about 10 minutes to receive full benefits. Putting on a shower cap to build up heat allows the conditioner to penetrate better. Protein deep conditioning can also be done on hair that needs deep conditioning.

7. Use jojoba oil
Jojoba oil resembles natural oils produced by the hair. Add jojoba oil to your shampoo, or apply it to dry hair. The oil serves to moisturize dry and wet hair hence preserving color.

8. Cut down on your heat tools

Heat is often rough on hair color. Regular blow drying, hot tool styling, dryers, and flat irons do a number on your hue.

9. Use Thermal protectants

When heat styling your hair, use a thermal protectant to protect hair from dryness, breakages, and color fading. Thermal protectants coat your hair, protecting it from the drying effect of styling tools.

10. Too much sun ruins your hue

Too many UV rays are dangerous to your hair color. Go for conditioners that have built-in UV protection. Hair sunscreen smoothens and protects hair without making it greasy. Wear hats if you spend a lot of time in the sun.

11. Consider adding a top coat

To maintain color and boost the shine, scheduling a glossing treatment with your stylist is recommended. A top coat works to add a shiny color and lock the color in for a long lasting fabulous look. Neutralizes any brassiness in addition to sealing the cuticles.

12. Prepare your hair

Do prep before coloring. Chelating shampoos and deep conditioning masks help you lock in the coloring molecules in for longer.

13. Swim smarter

Always protect your hair from the bleaching effects of chlorine. Use hair protectors with SPF when swimming to keep your hair color intact. Spray a leave-in conditioner on before swimming to moisturize. Use fresh water to wet your hair before taking a dip. That way it won’t absorb as much pool or ocean water.

14. Go for quality conditioners

Use hair dyes, highlights, and conditioners that your hair can retain for a long time. Hair colors fortified with natural oils help retain moisture in your color-treatment, leaving it looking shiny and healthy. Consider using ammonia-free hair colors.

15. Eat a balanced diet

Healthy diets fuel hair growth and luster. As such, consume balanced diets to keep your color looking fresh longer. Iron rich diets build healthy keratin Proteins improve texture, stimulate growth and strengthen hair. Vitamins also help keep color treated hair shiny and healthy.

6 Secret Tips for Acne Scar Prevention

The acne is a chronic skin disease characterized by inflammation of the pilosebaceous follicle; this produces active lesions, blemishes, and scarring. Acne causes a crucial aesthetic problem.

Know the tips and treatments to eliminate acne blemishes and scars:

Acne is the most common skin disease, people suffer from all races and ages, although it is more common in adults and adolescents. 80% of people between 11 and 30 years have outbreaks at some point. People often feel anxious and ask how to remove acne scars for a spotless skin?

The big problem with acne is that it directly attacks the appearance of the person and after disappearing leaves some scars that if, they won’t get the required care can become a real nuisance. The first thing to do is keep these small spots away from the sun, as they can easily darken them. Using sunscreen (sunscreen) is very important to prevent this.

There are many effective procedures to eliminate facial scars, such as laser treatment for acne scars (fractional and pixel laser); it improves the overall appearance of the skin, reducing the spots, stimulating collagen and decreasing depth of scars.

1. Biostimulation with platelet-rich plasma is another acne scar removal technology that helps the patient’s blood to enhance the production of elastin, collagen and improves the healing process. It controls severe acne in youth or adults. The platelet-rich plasma favors the synthesis of collagen, which is the most damaged molecule in any scar. In the case of atrophic acne scars, it allows the dermis to increase its thickness and partially fill the loss of substance from the depression.

2. PRP is a natural substance that comes from the patient’s own blood, so it is impossible for a foreign body rejection reaction to occur with other materials such as fillers (this is now exceptional). Also, the technique is simpler than in the case of fillers, since the PRP is injected by micro punctures following a grid pattern so that the possibility of occlusion of a blood vessel does not exist. Likewise, the probability of injuring a nerve fiber or causing an infection is practically nonexistent. In conclusion, although the probabilities of complications in the use of fillings are minimal, with the PRP are almost nil.

3. Some lesions are susceptible to the application of fillers with hyaluronic acid. The main advantages of using hyaluronic acid action lie in its immediate, its durability, its biocompatibility, and its low allergenic potential. This molecule can fill atrophic scars providing an optimum volume of an Immediate and short-term, long promoting collagen synthesis.

4. IPL – Pulsed light beam treatment eliminates stains and improves redness. The pulsed light attacks acne bacteria by decreasing the superinfection. This acne scar treatment is very useful in curing active acne.

5. Peeling – The application of medical peels act on both active and scarring acne. It causes a cellular renewal, attenuating the spots and scars.

6. Microdermabrasion – A technique that promotes cell regeneration and therefore attenuates acne blemishes and scars.

Finding a Cure for Diabetes Mellitus and Prediabetes

People know that diabetes lasts a lifetime, and once you have it, you need to be extra careful for your health and wellness. You need to consider your lifestyle and food choice, so you will need to limit intake of processed foods, those with a lot of starch (especially potatoes). In addition to that, you have to switch from being sedentary to being physically active.

People who are obese, have a family history of diabetes, have unhealthy diet or lifestyle are prone to developing this. What happens if you develop this is that you become like a pitcher, which even if it is being filled with water, the water in it never goes out or the pitcher does not become empty. Instead, it overflows.

The pancreas is the one that is being overloaded. When our body senses an excess, the organs should respond to the call of releasing hormones to utilize that excess. The pancreas may be able to release insulin, but the problem may be our cells are not able to absorb or use the glucose due to their being like a barrier. Others’ pancreas do not function normally anymore that they need insulin shots. The glucose, which is our main source of energy, stays in the blood, which is why people with diabetes become easily thirsty, hungry, and urinate frequently. These are body’s compensatory mechanism to get rid of excessive glucose.

The glucose should be the one that’s used as energy, but since the body is not capable of converting it, another compensatory mechanism may happen. The cells break down the fats or proteins, resulting to wasting or body malaise or weakness.

Prediabetes is a condition wherein the blood has elevated glucose level but not enough for the condition to become diabetes mellitus.

Elevated glucose in the blood has dangers in that the condition may lead to the damage to the nerves, blood vessels, and the kidneys. Diabetes may cause stroke, kidney damage, disabilities (for cases in which the limb needs amputation).

We tend to disregard alternative or holistic medicine as a possible cure for diabetes, and most of the time, we only see the possible cure is found in conventional medicine. If we begin to see the whole picture, we’ll see that the cure is just out there waiting to be discovered.

Diabetes and Pregnancy – Tips for a Healthy Baby

Women’s bodies go through all sorts of changes over the course of a pregnancy. For those who are also suffering from diabetes, things get even trickier. You can suffer from various complications such as kidney problems, nerve damage, and eye disease. Also, diabetes can have adverse effects on your fetus, leading to increased weight or even birth defects.

Even if you have a proper handle on your condition, pregnancy will change things. All of the hormones may cause your insulin levels to alter. The following are a few tips to get through a diabetic pregnancy and have a healthy baby.

Medical Professionals

You’ve undoubtedly heard the axiom “If you fail to plan, you plan to fail”. Diabetes increases the risk of pregnancy complications, so it’s even more important to seek the right type of medical professionals to guide you. At the very least, your doctor and obstetrician should have experience dealing with diabetics.

Your diet will also change during your pregnancy. Consulting a dietitian to help you make the right food choices is an important step in having a healthy baby.


If you haven’t made a habit of testing yourself several times each day, now is the time. Hormones can interfere with insulin production, which may cause your treatment regimen to change. Try to test your level after you have eaten. It’s also a good idea to test right after you wake up in the morning since it will have been a while since you’ve eaten anything.


There are various treatment plans for type-2 diabetes. If you take pills to manage the condition, then your doctor may suggest that you switch to insulin shots. Not only can oral medications be less effective during pregnancy, but there are questions as to whether they’re safe for the baby. Insulin injections won’t cause any harm.


It’s important for any expecting mother to eat properly. Those who have diabetes need to take special care. As suggested earlier, seeking the advice of a dietitian is a really good idea. Following a healthy meal plan certainly will do more good than harm.

Try to avoid going long periods of time without eating anything. That’s why it’s a good idea to eat something really small a little while before going to bed. Throughout the day, eat at least three small meals with light snacks sprinkled in between.


Eating right is just one aspect of maintaining a healthy pregnancy while suffering from diabetes. Physical activity provides many health benefits for you and your child. Just make sure that you don’t overdo it.

Even before you begin exercising, you should consult one of your medical professionals. They should be able to help you come up with a safe and effective exercise plan. Ideally, you will be in relatively good shape even before getting pregnancy to make things easier.

The Signs and Symptoms of Diabetes

Diabetes mellitus is defined as a collection of metabolic diseases characterized by high blood sugar (glucose) levels that result from defects in insulin secretion, or its action. Diabetes was first recognized as an ailment connected with “sweet urine,” and extreme muscle loss in the olden world. High levels of blood glucose (hyperglycemia) lead to spillage of glucose into the urine, therefore the term sweet urine.

Usually, blood glucose levels are strongly controlled by insulin, a hormone formed by the pancreas. Insulin lowers the blood glucose level. When the blood glucose elevates, insulin is released from the pancreas to regularize the glucose level by promoting the uptake of glucose into body cells. In patients with diabetes, the absence of inadequate production of or lack of reaction to insulin causes hyperglycemia. Diabetes is an unrelieved medical situation, meaning that although it can be controlled, it lasts a lifetime.

Type 1 Diabetes symptoms
Symptoms of diabetes can be associated in type one diabetes, which is usually diagnosed in children and teens, and type two diabetes, which most frequently occurs in adults. The symptoms of any of the two types are connected to high blood and urine glucose levels and include:
• frequent infections,
• nausea,
• vomiting, and
• Blurred vision.
• hunger,
• dehydration,
• weight loss or gain,
• fatigue,
• dry mouth,
• slow-healing wounds, cuts, or sores,
• itching skin, and
• increased susceptibility to infections

Type 2 Diabetes symptoms
• increased urine output
• excessive thirst
• weight loss
• hunger
• fatigue
• skin problems
• slow healing wounds
• yeast infections and
• Tingling or numbness in the feet or toes

Diabetes symptoms in women
The early symptoms of untreated diabetes are related to elevated blood sugar levels, and loss of glucose in the urine. High amounts of glucose in the urine can cause increased urine output (frequent urination) and lead to dehydration.
The dehydration also causes increased thirst and water consumption.
A relative or absolute insulin deficiency eventually leads to weight loss.
The weight loss of diabetes occurs despite an increase in appetite.

Diabetes symptoms in men
Some untreated diabetes patients also complain of fatigue.
Nausea and vomiting can also occur in patients with untreated diabetes.
Frequent infections (such as infections of the bladder, skin, and vaginal areas) are more likely to occur in people with untreated or poorly-controlled diabetes.
Fluctuations in blood glucose levels can lead to blurred vision.
Extremely elevated glucose levels can lead to lethargy and coma

What causes diabetes?
Insufficient production of insulin (either completely or relative to the body’s needs), production of faulty insulin (which is unusual), or the incapability of cells to use insulin correctly and efficiently leads to hyperglycemia and diabetes.

This latter state affects mostly the cells of muscle and fat tissues, and results in a condition known as insulin resistance. This is the chief dilemma in type 2 diabetes.

The complete lack of insulin, usually secondary to a critical procedure touching the insulin-producing beta cells in the pancreas, is the main chaos in type 1 diabetes. In type 2 diabetes, there also is a stable reject of beta cells that adds to the procedure of elevated blood sugars. Basically, if somebody is resistant to insulin, the body can, to some quantity, boost production of insulin and conquer the level of resistance. After time, if production decreases and insulin cannot be released as dynamically, hyperglycemia develops.

Types of diabetes
There are two major types of diabetes, called type 1 and type 2. Type 1 diabetes was also previously called insulin dependent diabetes mellitus (IDDM), or juvenile-onset diabetes mellitus. In type 1 diabetes, the pancreas undergoes an autoimmune assault by the body itself, and is rendered powerless of building insulin. Unusual antibodies have been found in the majority of patients with type 1 diabetes. Antibodies are proteins in the blood that are component of the body’s immune structure. The patient with type 1 diabetes must rely on insulin medication for endurance.

Type 1 diabetes and type 2 diabetes

Diabetes treatment
All types of diabetes are treatable. Diabetes type 1 lasts a lifetime, there is no known cure. Type 2 usually lasts a lifetime; however, thousands of people have managed to get rid of their symptoms without medication.

Your Guide for an Aerobics Workout

Aerobics is an intense workout which gives you massive results, but only if you do it patiently and regularly. It’s really important to dedicate your time and energy positively to attain the desired results when you start with such a workout regime. So, before starting with it, you need to remember a few important things which will help you during these sessions.

1. Precautionary measures

If you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or any other risk factors (such as smoking or being overweight), and have not discussed exercising with your doctor, you should do so before starting out on your aerobics workout regime. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can inform you about. You may get hurt while doing some difficult steps during your aerobics workout, so it is necessary to discuss it with your doctor.

2. Must-Haves

Wear shoes that fit well and are capable of providing the right kind of support for your aerobics activity and comfort for your body type. Wear appropriate clothes for exercising. Make sure you always carry a Water bottle and Towel during your workout. Fabrics that absorb sweat are recommended. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts-these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.

3. Know your limits

It is inevitable if you experience a little amount of discomfort during your aerobics exercise – this way you push your body’s limits.. Expecting to have some sore muscles after a vigorous workout is expected and you will feel the cramps for a day or two. But at the same time, you need to take care that if you are experiencing problems like pain or pressure in your chest or neck, shoulder or arm, or notice that your heart starts racing or beating irregularly during your aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and sometimes, fainting. However, in cases of severe and sudden pain, stop immediately and seek help.

4. Enjoy your workout

After taking care of all the essentials and becoming aware of your body’s limits, enjoy your workout to the fullest. Aerobics is a workout which is best enjoyed with great music. The workout always starts with simple stretching techniques; therefore, it is easy for anyone in the early stages to catch up with the steps. Initially, the steps are done with a set count, so it is effectively done if you follow your trainer’s lead.

Home Fitness DVDs Are Valuable Exercise Tools

Since the days Jane Fonda and her group of leotard-sporting, leg-warmer-wearing exercisers on VHS-that’s Video Home System for those of you under the age 25-exercisers have loved the convenience of working out at home. VHS has now long gone the way of the dinosaur, but home fitness fanaticism is still alive and well. Home fitness DVDs are a viable option for those who don’t have a gym membership. Thanks to a plethora of home DVDs, tightening up your troublesome spots has never been easier.


The average insomniac can most likely rattle off the names of the popular home fitness DVD programs seen cluttering the airwaves in late-night infomercials. These programs make claims of 60 to 90-day body transformations if you follow them diligently. But for those not so easily sucked into the vortex of late-night infomercials you have the option of purchasing from the local department store or through online DVD companies. The bonus of purchasing online is the customer reviews telling you whether or not a DVD is worth your money.

Time and Effort

The massive buzz surrounding home fitness program-craze has produced its share of bandwagon jumpers. But before you ditch your gym membership you should know that home fitness DVDs require the same effort and consistency as going to the gym; you can’t get results if you don’t do the workouts. As with any exercise plan you have to be committed to pushing the “Play” button on your DVD player with consistency. Of course no workout program can outdo a bad diet no matter how diligent you are, so make sure you consider your eating habits too.

Pros of Fitness DVDs

Since fitness DVDs come pre-programmed with the exercises there is no guesswork involved. This is beneficial to individuals who don’t have experience with creating workout plans. These workout plans are mostly led by energetic fitness experts who guide and encourage you to workout with intensity and “feel the burn”. Exercisers can feel confident that these programs were designed to give them great results if they put the consistency and effort.

The stale idea that getting into shape requires a gym membership is a gross misconception for some people. Exercise may be beneficial no matter where you do it. Your body doesn’t care whether you are at home or in a gym surrounded by a bunch of people. Working out at home can be just as effective as working out at the gym- and without the collective smell of other people’s sweat around you.

If you like variety there are home workouts available for people from all walks of life. For seniors, expectant moms, children, fitness buffs – whatever your fitness goals are, there are home workouts out there to suit your tastes.

Cons of Fitness DVDs

One caveat that comes with this method of working out is the boredom factor. Popping the same old DVD in everyday may offer you convenience now but overtime may cause your body to plateau. If you are no longer seeing results and feel like the workout is too easy it’s definitely time to switch it up. So if you are inclined to go the home workout route, make sure you vary your collection of DVDs and change it up every six weeks or so to keep things fresh.

Determining Exercise Intensity

If you are new to exercise and are looking to begin a new workout program, you may be wondering what intensity level is appropriate for your goals and your fitness level. Many people aren’t sure what intensity levels are defined by and avoid exercises labeled as vigorous intensity due to the fear of injury or lack of ability. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts in a more understandable way. In this article, I will break down, light, moderate, and vigorous intensity, so that you, as a physically activity individual, are more educated and comfortable with what it is you are doing in your day to day exercises. It is recommended that a combination of moderate and vigorous exercise be done by most healthy adults, while light to moderate exercises, be performed by deconditioned persons. Intensity is individually based, meaning your intensity level is based on your physical abilities and not generalized by the abilities of others. Ideally, you would want a professional in the field to determine your intensity levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such resources. To do so we will use what is known as the target HR reserve method. This method begins with the HR reserve, which is defined as the difference in your resting heart rate and your maximal HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are targeting, then your resting HR is added back to get your target HR reserve. Below I have demonstrated the method for moderate intensity exercise for myself.

1) To find your estimated HR max, subtract your age from 220.

220-22= 198 bpm. My estimated HR max is 198 beats per minute.

2) To find your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. I will now subtract my resting HR from my estimated heart rate max to determine my heart rate reserve.

198 – 60 =138 beats per minute.

3) Now I must use the heart rate reserve (HRR) and multiply it by the percentage equivalent to the intensity you are aiming to reach.

a. Light Intensity <50% HRR

b. Moderate Intensity 50-70% HRR

c. Vigorous Intensity 70%-85% HRR

In this case, I would like to exercise at moderate intensity. Therefore, I will multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value to remain within that range for moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The last step in this process to get your final range of target HR reserve is to add your resting HR back to the HRR percentage. This allows the equation to consider your cardio endurance level at rest and adjusts accordingly. Below, I have demonstrated how to do so and have found my target HRR range for moderate intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR Range for Moderate Intensity = 129 bpm – 156.6 bpm.

Benefits of Light Intensity Exercise

Light intensity exercise is very beneficial to older adults. It allows them to remain physically active when there may be physical limitations or health concerns preventing moderate or vigorous activity. Light intensity is considered anything below 50% of the target heart rate reserve and provides many health benefits, especially to deconditioned persons. An Oregon State University study, published in the American Journal of Health Promotion, showed a significant increase in health for elderly persons, who participated in light physical activity such as walking. These individuals were less likely to develop chronic illness and had lower body mass index measurements.

Benefits of Moderate Intensity Exercise

Moderate intensity exercise is the most beneficial form of exercise. It yields an enormous amount of health benefits ranging from lower blood pressure, improved cholesterol, weight management, cancer prevention, and much more. Moderate intensity is recommended for all adults unless restricted by a doctor. Moderate intensity is anything between 50%-70% of the target HR reserve and is attainable by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There is a wide range of ways in which you can be physically active and yield the benefits of moderate intensity, but it begins with you taking that first step.

Benefits of Vigorous Intensity Exercise

Vigorous-intensity exercise is recommended for adults who are habitually physically active and with at least an average physical fitness level. Vigorous intensity is not power lifting or sprinting at Olympic pace. Activities of vigorous intensity include jogging, rowing, elliptical, fast dancing, and aerobics. The target HR reserve percentage is anything between 70%-85%. It is recommended that if you have a history of health-related issues or of middle age you get clearance from your doctor before performing vigorous activity. Vigorous intensity has similar benefits as moderate intensity but also comes with an increase in injury risk. It is recommended that a combination of both moderate and vigorous intensity be attained by the average adult to achieve maximum benefits from exercise.

What Now?

In conclusion, it should be known that intensity levels are of importance but they are not as intimidating as they sound. It is recommended by ACSM that a healthy adult get 30 – 60 minutes of moderate exercise or 20 – 60 minutes of vigorous exercise, or a combination of both, each day for ≥3 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 ≥ days a week and if you only participate in vigorous intensity, 3 ≥ days a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vigorous intensity exercise. I hope you can take when was mentioned above and use it as a resource on your journey for optimal wellness.

How Genetics Play Into Tooth Decay

Those who are diligent about their oral health, making sure they brush twice daily and floss at least once per day, often see the fruits of their labor reflecting in their healthy, cavity-free teeth. Even so, despite such diligence, there are those who are more susceptible to cavities no matter how much they brush or floss.

However, the fault may not lie with the individuals themselves-it could very well be the result of their genes. As stated in two papers by dental researchers hailing from University of Pittsburgh, specific genetic variations might be the root of both tooth decay as well as severe periodontitis.

According to senior author Alexandre Vieira, who is also an assistant oral biology professor at the University of Pittsburgh, one’s cavity rate can be affected by polymorphisms (individual variations) in once specific gene-beta defensin 1. Also called DEFB1, this gene is known to play a primary role in immediate immune responses against invasive germs.

Dr. Vieira stated in the initial paper, “We were able to use data gathered from our dental registry and the DNA Repository – the only one of its kind in the world – to see if certain polymorphisms were associated with the development of caries [cavities].”

“This could help us find new ways to treat people who are particularly susceptible to tooth decay, a problem that afflicts millions of Americans,” Dr. Vieira continued. By examining almost 300 unidentified dental records as well as registry saliva samples, Vieira’s team assigned all cases both a DMFT score (established by number of adult teeth missing, filled, or decayed) and DMFS score (established by number of teeth decayed, missing, and with filled surfaces.)

Normally, people with fewer cavities have lower scores. Every saliva sample had one out of three variations, which were dubbed DEFB1 gene polymorphisms C-44G, G-20A, and G-52A. Vieira’s team reported individuals with G-20A variations had DMFS and DMFT scores five-times greater than those with other variants. Specifically, G-52A variations often resulted in the lowest DMFT scores.

The second paper saw Vieira’s team collaborate with Brazilian researchers to examine 389 saliva samples, which were for people among 55 families. These samples were used for finding genetic links with severe periodontitis, known for rapid deterioration of the gums as well as being more commonly seen in individuals of African descent, per the paper.

Vieira’s team reported discovering hints of a link between periodontitis and the FAM5C gene. As well, further experiments indicated raised amounts of FAM5C activation in spots of infected periodontal tissue when compared to normal tissue. “The FAM5C gene recently was implicated in cardiovascular disease, in which inflammation plays a role, just as in periodontitis,” Vieira said. “More research is needed to see if variation in the gene is associated with different activity profiles.”

To play it safe, though, if dental problems run rampant in your family, you need to make sure you have an oral hygiene program set up as soon as possible with your dentist. It may not seem like much, but that bi-annual visit can help prevent not only serious oral health problems, but your health in general.