Showing posts with label HEALTH. Show all posts
Showing posts with label HEALTH. Show all posts

Tuesday, May 2, 2017

How to Live a Long Life


Living a Healthy LifestyleEating 
There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.

Prepare your body for a long life by exercising. Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
Try to do both aerobic exercise and strength training.
Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week.
Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week.

Be proactive about identifying and treating health problems. Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, familial history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.

Have a checkup once a year. If your doctor recommends other screenings, do them.
If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
Know what health problems may run in your family and get screened regularly.

Avoid high risk behavior. Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
Drive carefully, wear your seat belt, and obey speed limits.
Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.

Avoid toxic substances. It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.

Avoid excessive alcohol intake. If you do drink, daily recommendations are that women should drink no more than one drink per day and men no more than one or two drinks per day.
Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.
If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
Don’t drink and drive.

Quit smoking and using nicotine products. Even if you’ve smoked or used other nicotine products for many years, quitting will still improve your health and help you live longer. Smoking greatly increases your risks of:
Lung diseases, including cancer
Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
Heart attacks
Strokes
Diabetes
Eye disorders like cataracts
Respiratory infections
Gum disease

Avoid street drugs. Street drugs are risky for multiple reasons. Not only may the drug itself harm you - it may also be mixed with other harmful substances. The health risks include:
Dehydration
Confusion
Memory loss
Psychosis
Seizures
Coma
Brain damage
Death

Eating a Healthy Diet

Support your body’s ability to heal by eating enough protein. Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.
Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, quinoa, seeds, and nuts.
Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages.

Keep your vitality by enjoying a diet with diverse fruits and vegetables. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.[
Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
Try to eat 4 servings of fruits and 5 servings of vegetables per day.

Eat healthy amounts of carbohydrates. Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.
Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads.
About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.


Eat a controlled amount of fat. Your body needs some fat to help it absorb fat soluble vitamins, control inflammation, assist with muscle repair, clot blood and maintain proper brain function, but too much is not good.
Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.
Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
Don't choose fat-free or low fat foods. You need fat. Contrary to popular beliefs, dietary fat does not make you fat. However, don't eat too much fat as it is unhealthy.

Get enough vitamins and minerals through a healthy diet. If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself and grow.
Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
The needs of pregnant women and children may differ from the needs of others.

Eat a low salt diet. While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy. The CDC recommends keeping your sodium intake below 2,300 milligrams per day.
Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
Most foods contain some salt naturally and many have salt added to enhance the flavor.
Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.

Cleanse your body by drinking enough water. Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy. Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.

Reducing Stress

Protect your psychological well-being by maintaining close social relationships. Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.
Maintain your social network though corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
Regular social interaction will help you relax and take your mind off your stress.
If you feel isolated, consider locating a support group or counselor to help you.

Stay resilient by sleeping enough. By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.
When you sleep your body can put more energy into fighting off infections and healing.
Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.

Stay excited about life through hobbies. This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.
Avoid competitive activities that will put additional pressures on you.

Set aside time for relaxation. Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:
Visualization of calming images
Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
Meditation
Yoga
Massage
Tai chi
Music or art therapy
Deep breathing

Cultivate happiness. Take time to enjoy life and do the things that make your life meaningful to you.
Do activities that give you a sense of purpose. Many people enjoy volunteer work in their free time.
Nourish your brain with intellectual stimulation. Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
Connect with others. For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.
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Sunday, April 30, 2017

How To Become A Better Singer


How To Become A Better Singer
Learning how to become a better singer is quite possible if you follow some simple steps. Here is a list of the 17 best singing exercises and voice lessons which are suitable for both beginners as well as for singers at an advanced level. These vocal exercises are time-tested and proven to improve your singing voice no matter what level you are at. Professional voice coaches teach these simple and powerful tricks to budding vocalists to help them reach their full potential quickly and easily.


Become A Better Singer By Learning How To Breathe Correctly When Singing
The first step to becoming a better singer is to breathe correctly when you are singing. Let us take a look at one of the best breathing exercises for singing.

Diaphragmatic breathing or Belly breathing allows you to sing at full power while maintaining a steady, high-quality voice. As you sing while breathing with your belly, your voice rides on the exhaled air and creates the best tonal quality. Belly breathing is especially helpful when singing for long durations of time and so it is one of the most preferred breathing techniques for singers.

As you start singing, air in your throat starts vibrating and generates sound. This air keeps on vibrating as you breathe out until you run out of air. If you breathe only using your upper chest, your sound will be airy and weak and you will quickly run out of air thus causing your voice to break.

Practicing the following breathing exercise will train you to belly breathing correctly when you are singing.

Lay down with your back on the floor. Keep your knees bent and pointed upwards towards the ceiling. Keep your feet flat on the ground and your hands on your sides.
Keep a slightly heavy book on your stomach near your waist.
Now slowly take a deep breath in through your nose and fill your belly with air.
Notice how the book rises as you inhale. Once you belly is full of air, hold your breath for 10 seconds.
Then gently breathe out using both your nose and your mouth and watch the book slowly go down. As you breathe out hum a note or make the sound “Haaa”.
Repeat this breathing in and out for 10 more times.
You can hum a different note each time you breathe out or make the same “Haaa” sound each time.
This is possibly the best breath control exercise for singers as it will gradually build the strength of your abdominal walls and slowly retrain you to breathe with your belly whenever you sing.

Once you have become comfortable with taking 10 in and out breaths with the book on your belly, you can then switch to a heavier book like the yellow pages. After you become comfortable with that book, then start using multiple heavy books.

As the strength of you abdominal walls and your diaphragmatic muscles gradually increase you will become much more comfortable at singing.

Once you are able to comfortably breathe with you belly and sing, then do this exercise standing up. Only this time instead of the book, place your hand on your abdomen and press inward. Then breathe in and expand your belly pushing your hand away from your body. Remember to always sing a note on the out breath. This simple breathing tip will help singers get a clear, strong voice of high tonal quality every time they sing.


16 How To Be A Better Singer By Simply Changing Your Standing Posture

How To Be A Better Singer By Simply Changing Your Standing Posture
Once you’ve learned to breathe properly when you sing, the next step to get a better singing voice is to learn proper singing posture.

Standing the right way can make a huge impact on a vocalist’s voice. In proper singing posture, your will observe the following features.

Chin would be almost parallel to the floor
Shoulders will be pulled back and down and chest held high in a relaxed position
Abdomen would be flat and firm and set in an position where you can expand it easily
Hands will be relaxed and motionless on your sides
Knees would be loose, flexible and unlocked
Feet will be shoulder width apart and one foot would be slightly in front of the other
You can get a feel for what it is like to be in proper singing posture, by practicing the below exercise.

Stand up against a wall with your head, shoulder, buttocks, calves and heels touching the wall.
Notice how your spine stretches and becomes erect in this posture.
Now shift the weight of your body forward until you are almost standing on the tips of your toes. Feel the sense of floating balance as you are in this position.
Then step away from the wall, stand in a slouched manner and notice how it feels different.
Step back to the wall and repeat steps 1 to 4 and take notice again of how it feels to stand erect in an almost floating state.
Now step away from the wall, maintain this erect posture and practice singing.
Proper singing posture is very vital for anyone who wants to learn how to become a better singer. Don’t underestimate the power of this simple technique. It is often the first thing taught in professional voice training classes by vocal coaches.




15 How To Get A Better Singing Voice Fast By Understanding Your Three Voices

How To Get A Better Singing Voice Fast By Understanding Your Three Voices
It is a common misconception among novice vocalists that head voice, middle voice and chest voice are 3 separate registers (sections of voice) independent of each other. This is not true. In reality there are four different vocal registers but only one register, the modal register is used in singing. The modal register is manipulated during singing to produce, the head, middle and chest voice.

You simply cannot flip a switch and turn off your chest voice and move into head voice or vice versa. Believing that these 3 voices exist independent of each other may make a beginner feel that it is quite difficult to manipulate their voice during singing to produce the appropriate note.

There is a smooth continuum between head voice, middle voice and chest voice. These terms don’t refer to 3 different registers, but a single register which resonates in different regions of your body.

Before your voice leaves your body it resonates with different structures inside your body. The kind of voice you produce will depend on which body part your voice is in maximum resonance with.

Head Voice

When a singer in using their “head voice” it means they will feel vibrations around the upper half of their face, because, during head voice the main body part in resonance with their voice is their sinuses. However, this does not imply that other vocal parts are not resonating. It only means that the most amount of resonance is happening in their sinuses as compared to any other part.

Middle Voice

When a vocalist sings in their “middle voice” they feel most of the vibrations around the lower half of their face, their chin, and upper neck. In this scenario, the vocal structure in maximum resonance is their hard palate (roof of the mouth). Again, this doesn’t imply that remaining structures aren’t vibrating. Their chest and sinuses also contribute, but to a much lower degree.

Chest Voice

When a songster in using their “chest voice” most of their sound vibrations are felt around their lower neck, and chest area. This is the voice most people use during regular speaking. If you put your hand at the center of your chest when you speak, you can feel it vibrating. This is the chest voice.

These 3 voices form a continuous spectrum with the head voice at one end and the chest voice at the other end. With regular practice you will be able to carry your voice comfortably from one end of the voice spectrum to other end without your voice breaking. You can also mix you resonance areas, to produce all kinds of mixtures between chest, middle and head voice.

Here are some fun exercises which will help you get a feel for your 3 voices.

Hum a note, and slowly move the pitch of your voice up and down.

Close your eyes and feel as the sound vibrations move inside your body. Notice how the intensity and region of vibrations change as you change the pitch of your voice.
Sing each of the vowels A, E, I, O and U and notice in which body region each vowel resonates most. Does “EE” resonate in a different area than “O” or “A”?

Pretend you are yawning as you are singing a note. Notice how it changes the vibrations.
Now pretend to buzz like a bee while humming a note.
Play around with you voice and notice the difference in each of these three voices. It will help you become a much better singer.

14 How To Get A Great Singing Voice By Building A Daily Practice Routine

How To Get A Great Singing Voice By Building A Daily Practice Routine
This may sound like an obvious fact but this is actually the most important action you can take in your journey to becoming a better singer. Practice singing daily. Practice truly does make you perfect. Repetition is the mother of skill.

As you train your voice and mind over and over again, you will slowly hand over the more difficult nuances of singing to your unconscious mind. In time you will reach a point where you will be able to sing completely on auto-pilot with very little conscious effort.

There is only one way to reach this level of mastery and that is through constant practice. Recent research has revealed that every person who is a master in their field has practiced their skill for at least 10,000 hours. Same is true for world-class singers also.

These 10,000 hours may seem like a lot at first, but when you break this down into regular practice sessions, day after day, month after month, year after year, that target will seem smaller and smaller.

The trick to building a successful daily practice routine for singing is to turn it into a habit. Pick a time of day and a place where you can practice singing for at least an hour without any interruptions. Turn off your cellphone and lock your door. Perform some warm up vocal exercises to get yourself into a singing mood.

It is important to practice your singing at the same time and same place every day, because by doing this, in just a few weeks, your mind will get “primed” for singing as soon as you enter your practice room at that time of day.

Once you have built a habit out of it, then you will no longer need to put as much effort into your singing. Your brain will automatically bring you into the perfect mental state for singing as soon as you start your practice.

Find Out How You Can Get Better Control On Your Singing Voice And Increase Your Range By A Full Octave By Clicking Here

13 How To Improve Your Singing Voice Quickly By Modifying Your Diet

How To Improve Your Singing Voice Quickly By Modifying Your Diet
Foods you eat on a regular basis and foods you consume immediately before singing both have a huge impact on your voice as well as mental state. Some foods can greatly help your singing while others can do great damage. One of the simplest tips for singing better is to change your diet so that you avoid foods that hurt your voice and eat foods that help you sing better.

Bad Foods That Can Hurt Your Singing Voice

Alcohol: Alcohol increases the diameter of your blood vessels and causes them to swell. That can be very harmful for your voice box. When your blood vessels are swollen, blood thins out and arrives closer to the surface thus increasing the chances of hemorrhaging your vocal cords when you sing. Alcohol also dehydrates your body so you should drink plenty of water on days you drink. Alcohol also delays your reaction time and makes you lose co-ordination of your vocal muscles. You must control your alcohol intake and completely avoid it on days when you have a performance.
Caffeine: Like alcohol, caffeine dehydrates your body by making it lose water quickly. It will make your throat dry out faster. Dry vocal chords make you sound hoarse and severely limit your vocal range and endurance. If you do have to drink coffee, choose decaf instant coffee rather than filtered coffee. Also make sure to drink plenty of water later to rehydrate your body.
Dairy Products: Milk, butter, cheese and other dairy products increase the thickness of the mucous present in your airway making it more difficult for your vocal chords to produce sound. Avoid any kind of dairy before a show.
Smoke: Any kind of smoke, from cigarettes or anything else will cause inflammation of the tissue in your throat which will drastically affect your vocal chords. Long term exposure to smoke can even cause permanent damage to your voice.
Spicy Foods: Foods that are too spicy will irritate your throat and produce discomfort when singing.
Sodas and Cold Drinks: These will fill your stomach with gas and make it hard for you to breathe and sing comfortably. Drinking too many of them can also end up giving you a sore throat.

Good Foods That Can Help Your Singing Voice

Water: Drink at least 8 glasses of water a day to keep your vocal chords hydrated, toned and healthy.
Honey & Lemon: Both honey and lemons have anti-microbial properties that help to kill any resident germs in your throat. They help prevent sore throat and also sooth your vocal chords. Honey is also a good source of energy that will invigorate you and put you in better emotional state for singing.
Ginger Tea: It can be a great substitute for coffee as it has the same energy boosting capability of coffee without containing any caffeine. It also has anti-bacterial properties that helps heal and prevent sore throat.
Green Leafy Vegetables: These vegetables are a good source of energy and they help maintain a healthy and strong voice. They reduce swelling and inflammation of the throat and boost your immune system.
Salt Water Gargling: Gargling with warm salt water every night before going to bed is an effective way to avoid sore throats and keep your vocal chords in top condition.

12 How To Train Your Voice For Better Singing By Re-Conditioning Your Mouth And Jaw

     How To Train Your Voice For Better Singing By Re-Conditioning Your Mouth And Jaw
Here is a voice training exercise that will quickly train your mouth and jaw to make you singing sound better.

Stand in front of a mirror and say A…E…I…O…U. Watch your jaw movement as you say each vowel. Did you close your mouth while speaking any of the vowels? You most likely closed your jaw on E and U.
Now take the first two fingers of your left hand and put them in your mouth. This will lower your jaw about two inches. If you don’t want to use your fingers, you can also use a cork or bottle cap to hold your jaw open.
Speak the vowels once more and notice how your tongue and throat move a bit differently this time. Now repeat the vowels five more times.
Then take out your fingers from the mouth and speak the vowels again, this time taking care that your jaws don’t close on any of the vowels.
Once you can successfully speak the vowels then practice singing the vowels in a single pitch. Again take care that your jaw and mouth don’t close.
After you have successfully mastered singing the vowels with your mouth open, now practice singing few phrases from a song keeping your mouth open.
If you perform this exercise correctly and regularly, very soon you will notice an improvement in your voice.

You will sound more resonant and louder. Also you will put lesser strain on your voice when singing louder. This exercise will also release any unconscious tension you may be holding in your throat, jaw or neck muscles.




11 How To Master Singing By Adding More Emotion To Your Voice

How To Master Singing By Adding More Emotion To Your Voice
Every song has an emotion attached to it like happiness, sadness, anger or guilt. Sometimes the same song can go through multiple emotions at different verses. The seasoned vocalist knows how to bring the right emotion into their voice when singing a song.

This may not feel like a vocal technique for singers but with just a little practice you will quickly notice the difference in your voice.

First part of this trick to add more emotion in your voice is to simply change your facial gestures and body language to match the emotion of the song you are singing. If you are singing a happy song, put a big smile on your face. If you’re singing a sad song, then make a sad face.

The second and more important part of the trick is to think thoughts that naturally produce the appropriate emotion. So if you are singing a song about sorrow and pain, think of a time in your life when you felt sorrow and pain.

See the things you saw at that time in your mind, listen to the sounds you heard at the time and feel the feelings you felt in your body at the time. Live that moment again in your mind and your voice will naturally change and produce the appropriate emotion in it.

This may seem difficult at first especially if you are singing a song from memory. It is better to read the song when you practice this technique so that you can focus on just thinking the right thoughts.

After few practice sessions, you will be able to evoke the right emotion for the right song and modulate your voice for maximum impact on your audience.

10 How To Develop A Better Singing Voice By Feeling And Improving Your Vibrato

How To Develop A Better Singing Voice By Feeling And Improving Your Vibrato
Vibrato is a vocalist’s ability to produce a slight, steady and even tonal oscillation of the center of a pitch.

Vibrato occurs when your voice changes quickly between two pitches. For example, if you were to sing a C note, and then sing a C# and then sing a C again, then a C# and then again a C, you would be singing with vibrato.

The secret to a great vibrato is the speed with which you oscillate between the two pitches.

If you can change between the two pitches at a speed of around six times per second, you will have a great natural sounding vibrato.

Vibrato adds a depth and warmth to your voice. Vibrato not only sounds good, but is also very helpful for your voice. It helps your vocal muscles relax and protects your vocal folds from over-exertion. Vibrato usually sounds best at the end of a phrase or at the last syllable of a sentence.

Here are some voice training techniques that will help you get a feel for your vibrato.

Diaphragmatic Exercise

Put your left hand on the lower part of your chest in the middle where your ribs come together. Slide your hand down until you reach about an inch above your belly button.
Now sing any single note at one pitch in a range that is easy for you.
As you sing, slowly push your hand into your belly. Notice how your voice changes. Then push out and again and notice how your voice changes.
Keep pushing in and out faster and faster until you reach a speed of about 5 pushes per second.
Notice how your voice vibrates. You will hear your voice wavering in vibrato. This is what natural vibrato feels like.
Take special notice of how your vocal chords, diaphragm and tongue vibrate.
Larynx Exercise

Place a finger on your larynx and sing an easy note at one pitch.
As you are singing, gently push your finger in and out at a rate of 5 cycles per second.
Notice how your voice wobbles.
These exercises will help you get a better understanding of vibrato. Although, vibrato is an advanced vocal technique, understanding it at an early stage will help you to become a better singer quickly.

You must take care not to force your vibrato or mimic it, but to let it develop naturally. As the muscles you use for singing become stronger through practice, you will naturally learn how to produce better vibrato.



9 How To Become A Better Vocalist Fast By Recording Yourself

How To Become A Better Vocalist Fast By Recording Yourself
When you listen to yourself singing, the sound that you hear is slightly different from the sound that others hear. This is because when your own voice reaches your ears, it passes through your jaw bones, which slightly alters the tone of the sound.

Hence, it is best to record and hear your own voice in order to hear the actual tone that other people hear when they listen to you sing.

Also, when you listen to your own recordings, you will be able to better make out the places where you can do better. You will quickly notice where you went out of tune, or where the pitch was too high or too low. This is why one of the greatest tips for better singing is to simply record yourself singing and listen to it.

You don’t need any fancy recording equipment, especially when you are just starting out. Most cellphones, and smart phones come with a built in recorder program which can be pretty helpful.

If you want something better, you can buy a decent quality USB microphone at your local computer store or online for an affordable price. Hook this up to your computer and record yourself singing.

Make sure to record in a peaceful environment. If you have a basement, that would be best. Otherwise, just pick a place and a time when there is least likely to be background noise.

Keep a distance of at least 5 inches from the mike when singing to get an even volume on the recording and for better voice quality.

8 How To Get A Beautiful Singing Voice By Developing Your Falsetto

How To Get A Beautiful Singing Voice By Developing Your Falsetto
Falsetto means false voice. It is often confused with head voice but it is quite different from it. Falsetto is an airy and light-sounding tone at a high pitch. Head voice is in comparison much clearer and firmer.

During falsetto, your vocal folds don’t come together completely and so a little air leaks through. This makes your voice sound airy and that is why it is considered a “false voice”.

Developing your falsetto will help you sing better at higher pitches and also add more variety to your voice. It will train your voice to sing sustained high notes for long durations.

Here are some exercises that will help develop your falsetto and make your voice sound better when singing higher notes.

Siren Sounds

Make the “ooh” noise a siren makes, like on a police car, an ambulance or a fire engine.
Take care to start the sound from the top of your pitch and then move lower and then higher and so on.
Keep making the sound for about 2 minutes. Vary the speed at which you switch from the high note to the low note for maximum effectiveness.
Imitate a Child or Female Voice

Talk like a 3 or 4 year old child. Notice how you have to change your pitch to do this. Notice the sensations in your sinuses. You will feel your voice in your forehead and sinuses.
Next try talking in a sexy female voice. Imagine Marilyn Monroe’s voice or any of the traditional “sexy” sounding female voices. It should be airy and high pitched.
While practicing these exercises keep your volume low. Falsetto can be quite straining on the vocal chords. You don’t want to tire you voice out by generating falsetto at loud volumes. Instead, practice at a lower, hushed volume level.


7 How To Become A Good Singer Fast By Visualizing The Desired Outcome

How To Become A Good Singer Fast By Visualizing The Desired Outcome
What kind of a singer do you want to become? Do you want to perform theater, musicals, or do you want to sing in clubs? Would you like to become a famous pop, rock or jazz singer, or do you dream of singing in an opera?

You must have a clear picture of the singer you want to become in your mind, to reach your goal in the minimum possible time.

Let’s do a fun exercise.

Imagine, yourself standing in the wings on a stage, just about to make your entry. The theater/club/concert is packed with people. You walk out onto the stage and the crowd goes wild with applause and cheers. Then as you bring the microphone to your mouth, the crowd falls silent, in eager anticipation. You start singing. Your voice is simply breathtaking.

Listen to your own voice, look at the people around you, feel the wonderful sensations in your body as you sing.

Hear yourself, singing the song, from start to end, with perfect pitch, hitting each note precisely. Imagine giving the best performance of your life. And then, you finish your song.

The audience rises up once again in wild applause and cheer. They give you a standing ovation. Feel the thrill of having done a wonderful performance and the deep joy of receiving your audience’s appreciation.

How did you like that? Now each time before you start your singing practice, play that same scene inside your mind. This will guide your subconscious mind and it will slowly turn you into the singer you want to be.

As you run this movie inside you mind before each practice session, your unconscious mind will slowly start making all the necessary changes in your mind and body, so that you gradually start turning into the singer you dream of becoming one day. This trick is used by several professional voice coaches when teaching new singers.

6 How To Train Your Voice To Be A Good Singer With Warm Up Singing Exercises

How To Train Your Voice To Be A Good Singer With Warm Up Singing Exercises
Vocal training for singers always includes a group of warm up singing exercises which are used to prime your vocal chords for better singing. Just like an athlete does warm up exercises before running a 20 mile marathon, similarly professional singers warm up their voices using these techniques, so that they can sing effectively at full power.

Lip Trills/Rolls



To perform a lip trill, gently blow air through your pursed lips while making a sound of any pitch. Release your breath from the mouth, as your lips vibrate in a relaxed manner. Manage the flow of air with the muscles of your diaphragm. It will sound like a child playing with a kazoo or someone making engine noises with their mouth.

You can do any interval, melody pattern or scales and even complete songs while performing the lip trill.

If you find it difficult to vibrate your lips freely, then put one finger of each hand on either side of your face where your dimples would be and slightly press into your cheeks. Now pull your fingers outwards to support your lip muscles. This takes away tension from the lips and helps them vibrate more easily with your breath.

When doing the lip trill you are effectively singing while making a partial block in your vocal tract. This changes the environment of the resonance cavities across which sound travels. It affects the pattern of vibrations of your vocal folds and produces a backward air pressure that allows your vocal folds to oscillate more easily.

It improves the vibration of the slim edges of your vocal cords. This is very soothing to the cords and helps them warm up. It will also help to heal your voice if it feels tired after singing continuously for a long time.

Tongue Trills



To perform a tongue trill, touch the tip of your tongue to the roof of your mouth and hold it there as you blow air on your tongue while making the “R” sound. It will cause the tip of your tongue to flutter. Once you have learned the technique and are able to produce a single steady note, you can then vary the notes and sing different scales as you do tongue trills.

Tongue trills will decrease tension on your vocal chords, and teach them how to sing higher notes comfortably without any strain. They also help improve your pitch and flexibility.

5 How To Train Your Singing Voice By Humming Songs

How To Train Your Singing Voice By Humming Songs
Humming is another great way to warm up your vocal chords and practice proper breathing technique without actually singing. You can develop a good singing voice faster if you practice humming before each singing session.

Begin by humming the simple sound “Hmm” in different notes. While making the “Hmm” sound each time, allow the pitch to slide upwards, as if there’s a question at the end of it. Take your pitch higher and higher as you make the “Hmm” sound each time.

As your pitch increases, you may feel a buzzing in your nasal area and your head. This is just the sound resonating through your head.

Once you can comfortably hum “Hmm” from low to high pitch, then you can practice humming each of the vowels. After mastering that, you can move on to humming entire songs.

Humming is not only a warm up exercise before singing but can also be used as a cool-down exercise after signing to relax and soothe your vocal chords.

4 How To Improve Your Voice Quality By Enhancing Tonal Clarity Of Your Voice

How To Improve Your Voice Quality By Enhancing Tonal Clarity Of Your Voice
Tone or timbre is that quality of sound which helps you distinguish which instrument is making the sound. Tonal quality of your singing voice depends on two important places. First is the place where the tone is produced and second is the place where the tone resonates.

To have great vocal tonality you must create a rich, high quality tone at your vocal chords and then balance your vocal resonance by controlling the amount of sound that resonates in your head, mouth and throat.

One of the biggest hurdles to rich tonal quality is the larynx moving upwards when singing. To learn what this feels like, do the following. Put your finger on the notch on your neck (Adam’s apple) and swallow. Notice how the notch moves upwards when you swallow. This same upward motion happens sometimes when you sing and it can greatly disrupt the quality of your tone.

To prevent this from happening you can use these simple exercises to improve your voice quality for singing.

Reverse Thinking Technique

As you are singing into a higher note, think “down”. Imagine an elevator being lifted by a counter-weight attached to a pulley. As the weight goes down the elevator rises up. Similarly, as you move your voice into higher notes, imagine the weight moving downward.

Think “up” for lower notes. As you sing into lower notes, think of the weight rising up. As the weight rises, the elevator comes down.

This simple mental trick will prevent your tone from fluctuating too quickly as you change notes and give you an even tone.

Tongue-Twister Technique

Another easy trick to even out your tone is to repeat the following tongue-twister.

“Sally sells sea shells by the sea shore.”

Repeat this phrase over and over again until you can say each word clearly and quickly without any breaks. This will help you enhance your articulation and create a better balanced tone.

3 How To Become A Better Singer Fast By Singing Higher Notes With More Power And Less Effort

How To Become A Better Singer Fast By Singing Higher Notes With More Power And Less Effort
Most singers have trouble singing high notes when they are starting out. They feel like it takes more and more power as the notes become higher and higher. For them, as the notes get higher, so does the tension in their throat. Finally they reach a point when their vocal chords can no longer take the tension and their voice breaks.

The real issue here is not that your voice doesn’t have power but that your vocal chords are under too much tension. As your move into high notes, the body has a natural tendency to tense up the vocal chords which eventually causes your voice to break. The trick is to teach your voice how to stay relaxed when singing the high notes.

The digastric muscle located right under your chin causes your vocal chords to tense up when singing high notes. Here is a good exercise to disengage this muscle and re-train it to stay relaxed when singing higher notes.

Press your thumb underneath your chin on the fleshy part such that the tip of your thumb is just touching your neck. Your thumb will now be pressing into the floor of your mouth.
Keeping your mouth closed, start humming nasally like a fire engine’s siren and breathe out through your nose.
Put your other hand’s index finger beneath your nose and feel the air blowing out. This will ensure that you are blowing air through your nose and not through your mouth. Feel the humming buzz through your nasal cavity.
You don’t have to hum loudly just make sure to hum from low to high and then high to low just like a fire siren.
As you are humming you will feel the digastric muscle pressing into your thumb. Relax this muscle, and keep humming taking care that you don’t feel any push into your thumb.
This may seem difficult initially, but with practice you will learn to hum from low to high, keeping the digastric muscle completely relaxed such that you will feel no pressure on your thumb at all.
Once you have learned to sing high notes without tightening your digastric muscle you can practice this next exercise to further open up you head voice and sing higher.

Relax you neck, let go of your shoulders and let them hang loose, almost as if you are going to sleep.
Now gently lower your head and repeat the sound “wee” over and over again, while gently wobbling your head from side to side like a bobble head toy.
As you sing “wee…wee…wee…”, sing higher and higher with each “wee” and feel the sound resonating inside your head and sinuses. As you raise your pitch higher, gently raise your head and continue to wobble from side to side.
So you will start with you neck slightly lowered, and with each “wee”, you raise the pitch and also raise your neck a little bit, while moving your head gently from side to side.
This exercise will help teach your vocal muscles to relax as you sing higher and prevent them from tensing up. It is one of the best tips to become a better singer quickly. With regular practice, it will boost your head voice and help you sing higher notes with more power effortlessly.

2 How To Control Your Singing Voice Better By Getting Enough Physical And Mental Rest

How To Control Your Singing Voice Better By Getting Enough Physical And Mental Rest
Singing is strenuous work. It takes a good deal of both physical and mental effort to sing at your best continuously for long periods of time. Any singer who performs professionally will tell you that singing for long periods can drain your energy completely.

Hence, it is vitally important to store up on as much energy as possible before you start singing. A good vocalist needs to be in a healthy physical state and an agile mental state. That is why one of the most effective tips to help you sing better, is to get plenty of physical and mental rest.

Physical rest is easy to get. Just get eight solid hours of sleep every night. This is easier said than done. If you have a tight daily schedule, you may find yourself skipping some sleep every day and soon this missed sleep adds up to your “sleep debt”.

Once you collect enough sleep debt it will start affecting your physical and mental health. It will severely impair the stamina and co-ordination of your vocal chords when singing and make it much more difficult to sing at your full potential.

So if you have been gathering a lot of sleep debt, now is the time to start paying it back. Adjust your daily routine as much as possible to get full eight hours of sleep or as close to eight as possible. It will greatly help you in becoming a better vocalist.

Mental rest is a bit trickier. It may seem that getting physical rest will also give you mental rest. This is not always the case. Most people carry a lot of thoughts and worries inside their head all day long. Sleep only puts this flood of thoughts on pause for a while but it starts right back up in the morning when you wake up. To get mental peace you will need to do some kind of activity which focuses all your thoughts on just one task.

Meditation is probably the best activity which can give you mental peace. However, many people feel it is too difficult without even trying it. In case you don’t want to meditate, the next best thing would be to take up a hobby which calms you down.

This will depend totally upon your choice and varies from person to person. It can be as simple as taking a walk, listening to music or building stuff with your hands. Think about what kind of activities make you feel peaceful inside, and do this activity every day.

Over time, as you gather more and more physical and mental energy, you will soon discover that singing is no longer as difficult as it used to feel.

1 How To Better Your Voice For Singing By Developing A Deeper Voice

How To Better Your Voice For Singing By Developing A Deeper Voice
Many singers focus more on singing the high notes and end up ignoring the lower notes in their practice. If you want to become a good vocalist then singing high is not enough. You will also have to learn how to handle the lower notes with finesse.

Here are two of the best methods for bass voice training that will make your voice deeper. They will help you sing lower notes with better tonal quality.

Ding Dong Exercise

Sing the phrase “Ding Dong, Bing Bong, King Kong” very slowly and clearly in your natural speaking voice without forcing your voice.
Extend the “ng” sound at the end of each word. Prolong the “ng” sound at the end of the last word for as long as possible without running out of breath.
Slowly deepen your voice with each repetition of the phrase. You will feel your vocal chords stretch and tighten.
Repeat the phrase total 3 times, each time deepening your voice a little bit more than last time.
Take a deep breath each time before singing the phrase, so that you can extend the “ng” sound for as long as possible.
Repeat this exercise every day for a week and make sure not to do it more than once daily otherwise you may strain your vocal chords.
After practicing this exercise for a week, on the eight day do the exercise again but now tilt your head upward and look at the ceiling when singing the phrase.
This will further stretch your vocal chords and make your voice even deeper. Due to the strain it puts on your vocal chords, make sure to only do this exercise (3 repetitions of the phrase) once daily.
OO Exercise

Sing the vowel ‘oo’ at a medium pitch and slowly slide the pitch downwards. Go as low as you can until your voice breaks and you have to take another breath.
Then start at a lower note in your middle range and once again slide the ‘oo’ sound downwards.
After you have practiced a few times and have become comfortable with sliding the ‘oo’ sound, then start singing louder.
Begin at higher volume and as you slide the pitch of ‘oo’ downwards, gradually make your voice quieter.
Each time as you end the ‘oo’ sound, for the next repetition, begin at a lower note and move further downwards. Notice as your throat opens more and more and your larynx moves downward.
Make sure to breathe with your diaphragm and avoid forcing your voice.
With regular practice of these two exercises, you will soon find that you are able to sing lower notes effortlessly with perfect clarity.
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Thursday, April 27, 2017

WHAT CAUSES BLEEDING GUMS?





What Bleeding Gums MeanBleeding gums are caused by inadequate plaque removal. Plaque contains germs which attack the healthy tissue around the teeth. This will cause the gums to become inflamed and irritated, which may cause them to bleed when brushing or flossing.

  This is called Gingivitis and is the first stage of gum disease. Gingivitis is usually a painless condition and bleeding gums may be the only symptom. Some other signs may include: swollen, red or tender gums; persistent bad breath or taste; teeth that are loose; and a change in the way your teeth fit when you bite. At this stage the disease can be treated and completely reversed. So it is important not to ignore your bleeding gums.Plaque Build-UpPlaque that is not removed will eventually cause the gums to separate and recede from the teeth. Once your gums begin to recede, pockets can form between the teeth and gums. Germs can get trapped inside these pockets, attacking the gums and bone supporting the teeth. Plaque will eventually harden into tartar.

           At this point, Gingivitis has progressed into the more serious condition called Periodontitis. Periodontitis can cause tooth loss and may affect your overall health.It is important to see your dentist at the first sign of bleeding gums. He will evaluate your condition and prescribe the best treatment for your case. In rare cases bleeding gums can be an indication of a more serious blood disorder.Bleeding Gums Can Affect Your Overall HealthGum Disease has been linked to more serious conditions including diabetes, heart disease, stroke and cancer. Even men’s sexual health can be affected by gum disease. Scientists believe that inflammation caused by periodontal disease may be responsible for the association between gum disease and these other conditions. Even more reasons not to ignore your bleeding gums.American Association of PeriodontologyYou May Be At RiskAge:

The incidence of gum disease increases with age. 50% of adults 30 years or older and 70% of those over 65 have gum disease.Stress: Stress is linked to many serious conditions, including periodontal disease. Research demonstrates that stress can make it more difficult for the body to fight off infection, including periodontal diseases.Medications: Some prescription medications can increase your risk of gum disease such as anti-depressants, certain heart medications and oral contraceptives.

    Check with your doctor or dentist to learn if your medication can affect your gums.Genetics: Some of us are just predisposed to get gum disease. If you think this applies to you, your dentist can perform a simple genetic test to determine your risk.Other risk factors:Poor oral hygienePoor nutritionClenching or grinding teethTobacco use
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Wednesday, April 26, 2017

Benefits of Snake's Soup...




A bowl of snake soup with condiments of shredded lemon leaves and fried dough
Snake soup (Cantonese: ??, Pinyin: she geng) is a popular Cantonese delicacy and health supplement in Hong Kong, which contains the meats of at least two types of snakes as the main ingredients. The soup tastes slightly sweet because of the addition of chrysanthemum leaves and spices, while the snake meat in the soup is said to resemble the texture and taste of chicken meat.

Snake soup is usually served in specialised stores known as "Snake King" or "Shea Wang" (literal meaning: an expert in cooking snakes), mostly located in Shum Shui Po and Kowloon City, in fall or winter season for approximately $60 HKD ($7.75 USD) per bowl. Originated centuries ago during the Era of Warring States, snake soup has been lauded in Chinese culture for its alleged medicinal benefits and high nutritional value. However, there are concerns in recent years that the snake soup industry in Hong Kong is on the decline because soup makers have few people to pass on their skills.

Contents  
1 Historical background
2 Preparation
3 Taste

4 Folk medicine
5 References

Historical background

Snake emporium in Sheung Wan, Hong Kong; diners awaiting; wooden crates of "poisonous snakes" on the left
Snake soup has been considered a delicacy in Chinese culture for over two thousand years. Pre-Qin's Shanhaijing recorded that inhabitants in Guangdong province started to consume snake soups; and the eating culture was widely popularised in China at the end of Qing Dynasty. Snake soup was regarded as a “high-status” dish because of its varied ingredients and complicated preparation, it was the symbol of wealth, bravery and respect; and was only served to certain officials and celebrities.

“Snake King Lam” was the first store specialising in selling snake soup in Hong Kong, which was set up on Bonham Street 110 years ago, but has relocated to Hillier Street in the same district. The snake-soup industry reached its golden period in the 1980s when there were over 100 eateries that prepared snake soup. Some stores in Hong Kong even had to open new branches to cope with the high demand.

Nowadays, the number of stores specialising in snake-soup has dropped down to 20 because of food price inflation and soaring rent. More importantly, it is also difficult for snake-soup makers to find successors. Fewer people enter the profession because of perceived hardship, danger and difficulty involved in the process, which requires frequent contact with venomous snakes. Moreover, severe supply problems caused by bureaucracy involved in snake importation are matched by the erratic pattern of demand from customers.

Preparation
Typical snake soup recipe calls for at least two types of snakes whose flesh is shredded into thread-like wires, boiled with chicken, pork bone, lean meat, fish maw, fungus, ginger, lemon leaves and other spices for flavour. The mixture is stewed for over six hours to turn into a thick soup, seasoned with salt pepper and dark soy to taste. Most importantly, a thickener, typically corn starch or water caltrop paste, is added, making it a thick soup ("?") with a transparent appearance, rather than broth ("?"). More elaborate snake soup preparations involve additional ingredients such as pork chops, and herbs and spices, including star anise.

The breed of snake used in cooking varies from place to place but water snake and python snake are popular choices. Chinese cobra, Banded krait, Indo-Chinese Rat Snake, Tri-rope beauty snake and Hundred-pace viper are commonly used in snake soups. At many restaurants that serve snake soups, customers are able to choose, according to their preference, live snakes to be prepared.

Taste

Snake meat is light pink in color. On a par with fish, snake meat tastes much richer and is chewier than the former. Ramy Inocencio of CNN describes that "Minced dark mushrooms, finely julienned chicken, fragrant chopped ginger and other herbs and spices fill out the recipe, making for a hearty broth. It tastes like chicken too – though a tad tougher."

Traditionally, the snake soup is served with very thinly-shredded lemon leaves and chrysanthemum flowers to dilute the saltiness. Nowadays, it is usually served with an addition of pepper, vinegar and thin fried doughs to enrich its flavour and texture. While eating with crab claw chrysanthemums is proposed as the best choice. However, due to the limited supply of crab claw chrysanthemums, it is replaced by boltonia.

Folk medicine


Plaque describing the supposed medicinal qualities of snake products on offer
It is believed in old Chinese medical books that snake soup has a number of medicinal benefits, including the cure of bodily ailments, blood nourishment, improvement of skin quality and increase in one's qi or energy levels.It is also widely believed among the Chinese people that snake soup is a "warming" food, which heats up the body (or gives it yang which can balance the "cooling" yin during the winter season.
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Cancer prevention: 7 tips to reduce your risk


Concerned about cancer prevention? Take charge by making changes such as eating a healthy diet and getting regular screenings.

You've probably heard conflicting reports about cancer prevention. Sometimes the specific cancer-prevention tip recommended in one study or news report is advised against in another.

In many cases, what is known about cancer prevention is still evolving. However, it's well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.

So if you're concerned about cancer prevention, take comfort in the fact that some simple lifestyle changes can make a big difference. Consider these seven cancer prevention tips.

1. Don't use tobacco

Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Xhewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.

Avoiding tobacco — or deciding to stop using it — is one of the most important health decisions you can make. It's also an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products and other strategies for quitting.

2. Eat a healthy diet

Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it might help reduce your risk. Consider these guidelines:

Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
If you choose to drink alcohol, do so only in moderation. The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you've been drinking regularly.
Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.
In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

3. Maintain a healthy weight and be physically active

Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.

Physical activity counts, too. In addition to helping you control your weight, physical activity on its own might lower the risk of breast cancer and colon cancer.

Adults who participate in any amount of physical activity gain some health benefits. But for substantial health benefits, strive to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic physical activity. You can also do a combination of moderate and vigorous activity. As a general goal, include at least 30 minutes of physical activity in your daily routine — and if you can do more, even better.
4. Protect yourself from the sun

Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:

Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help, too.
Cover exposed areas. Wear tightly woven, loosefitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than pastels or bleached cotton.
Don't skimp on sunscreen. Use generous amounts of sunscreen when you're outdoors, and reapply often.
Avoid tanning beds and sunlamps. These are just as damaging as natural sunlight.
5. Get immunized

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against:

Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. The hepatitis B vaccine is recommended for certain high-risk adults — such as adults who are sexually active but not in a mutually monogamous relationship, people with sexually transmitted infections, intravenous drug users, men who have sex with men, and health care or public safety workers who might be exposed to infected blood or body fluids.
Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12. It is also available to both men and women age 26 or younger who didn't have the vaccine as adolescents.
6. Avoid risky behaviors

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:

Practice safe sex. Limit your number of sexual partners, and use a condom when you have sex. The more sexual partners you have in your lifetime, the more likely you are to contract a sexually transmitted infection — such as HIV or HPV. People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
Don't share needles. Sharing needles with an infected drug user can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug abuse or addiction, seek professional help.
7. Get regular medical care

Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

Take cancer prevention into your own hands, starting today. The rewards will last a lifetime.
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Monday, April 24, 2017

How to Defeat Bad Breath Once and For All





It’s embarrassing when someone points out that you have bad breath or politely offers a mint with a knowing smile. There is very little you can do but apologize and swallow that mint with your pride. But if you are a little better prepared, you can avoid such awkward situations in the future.

Much like any bodily odor, halitosis can be tackled with hygiene and knowledge. So let’s start at the beginning by talking about what causes bad breath, and how you can check if you have it. Then we’ll talk about what works (and what doesn’t).

What Causes Bad Breath


The most common reason that anyone suffers from halitosis is a dry mouth. A dry mouth occurs because you haven’t been drinking enough water or you have been sleeping or travelling, in which case your body slows down the production of saliva. A dry mouth leads to dead cells on your tongue, which bacteria break down—this process emits a foul odor that we commonly know as bad breath.


Bad breath is usually caused by your tongue, although the same process of bacteria breaking down dead cells and food bits can occur in other parts of your mouth, like with food stuck in your teeth.

If you aren’t brushing your teeth carefully, the same bacteria will build up on your teeth and emanate an odor again.

The other common reason for bad breath is the food you eat. We are all too familiar with garlic or onion breath, or the odor of a smoker. Also, crash-dieting and fasting can cause bad breath as the body breaks down fat and releases ketones, which can be smelled, says the UK’s National Health Service.

These aren’t the only causes, of course. There are medical conditions that can cause bad breath, like xerostomia (dry mouth caused by medication or mouth-breathing), throat and lung infections, kidney or liver diseases, diabetes, and more. If you have any of these or suspect you do, it’s best to consult a doctor, but with common bad breath, most of the solutions in this article should get you through.

How to Check If You Have Bad Breath


The first step to battling the social embarrassment of bad breath, of course, is knowing you have it before someone points it out. So how do you do that?

Like we already said, bad breath usually starts with your tongue, so that’s the first point to check. For a visual check, a pink and shiny tongue is good, a white and scaly one is bad, according to Dr. Harold Katz, bacteriologist and founder of the California Breath Clinic. If you have a spoon handy, you can find out by scraping the back of your tongue with the tip of the spoon, letting it dry, and then smelling it.


Diagnose Your Bad Breath by Scraping the Back of Your Tongue with a Spoon
Not sure if you've got bad breath? All you need is a spoon, a minute, and your sense of smell…
Read more
Dr. Katz also says cupping your hands in front of your mouth and blowing doesn’t work. He tells CNN that licking your hand is better:

Smelling your own breath in cupped hands is not the best way to check for halitosis, Katz says. Instead, lick the back of your hand, let it dry for a few seconds, and then smell the surface.
There are other ways of testing the back of your tongue too—like cotton swabs or dental floss—but the point is that is where the bad breath originates from so that’s what you need to check.



With food, you can always be a little mindful of what you are eating. If you just ate something loaded with garlic and onions, chances are people want to stand a couple of feet away from you while talking. Knowing you have eaten foods that stink, run through some precautionary hygiene measures to fix your breath.

How to Fix Bad Breath: The Most Effective Solutions


Here’s the bad news: there is no long-term, one-size-fits-all solution to fixing bad breath. Much like eating well, you need to keep at it regularly. Since halitosis is caused due to different reasons, the fixes are all temporary and need to be repeated to combat halitosis. However, doing them regularly does reduce how rancid your breath gets and how quickly bad breath builds up in your mouth.

Drink Water Regularly

Bacteria builds up when you have a dry mouth and the obvious way to combat this is to drink water regularly. If your mouth stays hydrated and is producing saliva regularly, you reduce the chances of bad breath.

Use Tongue Scrapers

Drill it into your heads, ladies and gents. There is nothing, nothing, nothing as effective as cleaning the back of your tongue regularly. If you can, you should ideally be cleaning it after every meal. Tongue scrapers are best for a quick fix:

Though there is no standard treatment, bacteria-causing halitosis can be reduced by brushing or scraping the middle and back of the tongue. Tongue scraping can lower the concentration of volatile sulfur compounds, subsequently reducing oral malodor.

If brushing your teeth and scraping your tongue does not fit the decorum of your office, you can turn to rinsing with mouthwash. Rinsing and gargling is better at washing away bacteria than chewing gum or popping a mint, but this is still a temporary fix and not as thorough as scraping your tongue. To get the most out of it, KnowYourTeeth says you need to rinse for 30 seconds and not eat or smoke for 30 minutes after:

Measure the proper amount of rinse as specified on the container or as instructed by your dentist. With your lips closed and the teeth kept slightly apart, swish the liquid around with as much force as possible. Many rinses suggest swishing for 30 seconds or more. Finally, thoroughly spit the liquid from your mouth. Consumers should not rinse, eat, or smoke for 30 minutes after using rinses, as these practices will dilute the fluoride and rinse it away.

We’ve swished around your nominees for the best mouthwash and spit out the four most recommended.…

There has been some concern about mouthwashes that use alcohol causing oral cancer, although a recent meta-study revealed no “statistically significant association between mouthwash use and risk of oral cancer.” Still, if you want to play it safe, you can try making your own mouthwash without alcohol. It’s super easy and lasts for at least a month—and if you use it regularly, you won’t need it to last that long anyway.


Bacteria can break down food stuck between your teeth, and emit a foul odor. Flossing regularly helps remove any food particles. While your tongue is going to be the main problem, as commenter Stulgs points out, flossing regularly is also necessary to deal with bad breath. So floss, and do it right!



Most people will probably carry mints or chewing gum as an easy way to freshen your breath, but you should know that this effect is temporary and won’t last as long as rinsing with mouthwash or scrubbing your tongue. That said, if you do need mints, dentist Dr. Leong Hon Chiew tells Men’s Health that oral strips are your best bet:

If you must suck on a breath mint, Dr Leong says to look for oral strips. They dissolve faster and, hence, the sugar in them spends less time in contact with your teeth, potentially lessening the possibility of tooth decay.
Eat Breath-Friendly Foods


There are also certain foods you can eat to combat bad breath. Dr. Katz says:

Green tea has anti-bacterial properties that knock out the stink. Cinnamon contains essential oils that kill many types of oral bacteria. Try adding fresh cinnamon to your morning toast or oatmeal, or adding a stick to flavor your tea.

Eating crisp fruits and vegetables, such as celery or apples, offers dual bad-breath-busting benefits. Chewing them will produce more saliva in your mouth, and the firm texture will also help scrub away bacteria, according to Katz. Melons, oranges and berries also help.
Again, scraping your tongue is more thorough, but Tipnut offers some all-natural ingredients that you can chew (and possibly even keep in your purse or pocket) to temporarily counter your bad breath:

Seeds:

Anise (a couple after each meal, which helps with digestion too.)
Cardamom
Fennel
Dill (which masks the odor.)
Other:

Cinnamon sticks (Break off a small chunk to nibble on, which helps kill the bacteria in your mouth.)
Cloves (All you need is one! This has antibacterial properties that help get the job done.)
Parsley: (Chew well. There’s a reason why many restaurants add a sprig of parsley for garnish.)
Incidentally, if you have eaten foods that cause bad breath, you can counter that by eating other foods. For example, drinking a glass of milk counters garlic breath to some degree.


If it’s too late and your mouth is already indigo, try eating something crunchy, like an apple, or grab a lemon wedge from the bar, retire to the rest room, and rub it on your teeth. Take a breather from imbibing and drink water.
Armed with this knowledge, you should be able to tackle your bad breath problem once and for all!
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