Woman Makes A List For Her Boyfriend Of How To Deal With Her Panic Attacks, And Everyone Needs To Read It

According to the World Health Organization, anxiety disorder is the most common mental disorder and as many as 1 in 13 people globally suffers from it. Constant anxiety and panic attacks can disrupt a person’s life, making it hard for them to accomplish even the simplest everyday tasks. However, most people who never had any mental health issues find it hard to understand the weight of it all. Furthermore, many are left wondering how they suppose to act when someone close to them is suffering from a mental disorder.

Actress Kelsey Darragh who admitted to having panic attacks and an anxiety disorder shared an intimate list she wrote to her boyfriend. In order to help him understand her condition, she wrote down 15 things he can actually do to help her get through a panic attack. The list was highly appreciated and went viral. If you or someone close to you suffer from similar mental disorders this is a must-read!

Share your own tips in the comments!

Actress Kelsey Darragh who suffers from panic attacks and an anxiety disorder shared a list she wrote for her boyfriend

She wrote down 15 things he can actually do to help her get through a panic attack

Kelsey encouraged her followers to share what helps them get through panic attacks

12 Stretches You Can Do at Home to Burn Fat

When it comes to weight loss, many of us believe that it’s only possible through intense cardio workouts. However, flexibility exercises are also helpful in improving metabolism, blood circulation, and even muscle building! Stretching and certain poses from yoga can burn fat if practiced regularly. Also, stretching can be an easy first step on your way to a more strenuous workout regime.

We have gathered various stretching exercises that are useful for weight loss.

Why these exercises are really effective:

1. They burn calories. Maybe not as many as an active aerobics class, but many more than if you were just sitting still.

2. They improve metabolism. Many of these poses help you balance out the digestive system.

3. They reduce stress. It’s more difficult to lose weight if your body is stressed, as it tends to store fat. But if you practice gentle stretching, you stay calm and balanced.

4. They build muscles. Each of these poses involves various groups of muscles in the process and, therefore, helps you build a stronger body.

Let’s get one step closer to your dream body! Join us for an effective stretching workout!

1. The Cobra


This stretching exercise targets your shoulders, back, chest, abs, hips, and obliques.

How to perform:

1. Stretch your arms at your sides and lie down on your mat, feet together;

2. Lift your upper body upwards;

3. Lean your head back;

4. Hold this position for 20-30 seconds.

2. Seated Twist


This stretching exercise targets the following areas: your back, abs, and obliques.

How to perform:

1. Sit down on the floor, with one leg stretched in front of you, the other one bent at the knee and crossed over the other.

2. Twist your body towards the bent knee;

3. Keep twisting your body and hold the pose for 20-30 seconds.

3. The Warrior



This exercise targets the following areas: your hips, back, and abs.

How to perform:

1. From a standing position make a big step with your left foot towards the back of your mat. Rotate your left foot 45 degrees towards the center of the mat;

2. Bend your right foot 90 degrees, so that your knee is exactly above your ankle. Keep your back leg straight;

3. Reach your arms towards the ceiling;

4. Hold this pose for 25-30 seconds and then switch legs and repeat.

4. The Bridge


This pose is effective in targeting the following areas: hips, glutes, legs, and abs.

How to perform:

1. Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;

2. Slowly lift your body upwards;

3. Press your shoulders/upper back to the floor;

4. Hold this pose for 10-15 seconds.

5. Side Lunge


This exercise targets hip flexors, quads, and hamstrings.

How to perform:

1. Lunge your right leg to the side, until the knee is bent 90 degrees;

2. Your left leg is extended towards the left side, your left foot is on the floor;

3. Lean your upper body slightly forward;

4. Hold this pose for 25-30 seconds and then switch sides.

6. Inner Thigh Stretch


This stretch targets inner thighs and groin muscles.

How to perform:

1. Sit on the floor with your back straight;

2. Bring the soles of your feet together, drop your knees out to the sides;

3. Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;

4. Hold the pose for 25-30 seconds.

7. Knee Squeezes


This stretching targets your upper, middle, and lower back muscles.

How to perform:

1. Lie on your back, then bend both knees and hold them with your arms;

2. Bring the knees towards your chest until you feel a gentle stretch;

3. Hold this pose for 25-30 seconds.

8. Tricep Stretch


This stretching exercise targets your back, shoulders, triceps, and even your abs.

How to perform:

1. Stand tall, with your feet apart, stretch your arms upwards;

2. Bend your right elbow and hold the elbow with your right hand;

3. Gently pull the elbow towards your head;

4. Hold this position for 15-20 seconds, then switch arms.

9. Sitting Side Bend


This stretching exercise targets the following areas: your obliques, your back, your abs, and your shoulders.

How to perform:

1. Sit on the floor with your legs crossed, or you may sit on a chair if it’s more comfortable for you;

2. Lift your left arm straight up above your head, lean it to the left;

3. Feel a gentle stretch in your left side;

4. Hold this position for 10-15 seconds, then switch sides.

10. The Bow

This pose targets your abs, your back, and your hips.

How to perform:

1. Lie on your stomach, stretch your arms back and up;

2. Bend your knees and hold your ankles with your hands;

3. Keep the tops of your shoulders away from your ears;

4. Hold this pose for 20-30 seconds

11. Downward Facing Dog


This pose targets your legs, hips, back, shoulders, and arms.

How to perform:

1. Start on your hands and knees;

2. As you exhale, straighten your arms and knees;

3. Press your heels towards the floor and your head towards your feet;

4. Stay in this pose for 15-20 seconds.

12. The Triangle

This pose targets the following areas: your legs, obliques, hips, shoulders, and chest.

How to perform:

1. Start standing on your mat, spread your feet wide apart (about 4 feet distance between them);

2. Turn your left foot 45 degrees and your right foot 90 degrees;

3. Hold your arms parallel to the floor and start stretching to the left, as if you were trying to reach something;

4. Exhale and bend your body to the left, so that your left hand could touch your ankle or a block if it’s more comfortable;

5. Stretch your right arm towards the sky, keep looking up.

6. Hold this position for 30-35 seconds.

These stretching exercises don’t require any special equipment, you can perform them at home or at the park! How about making them part of your everyday ritual to get in perfect shape? Are you in? We’re waiting for your comments below!



6 Exercises for a Flat Belly That You Can Do Right in a Chair

Office work has a lot of advantages. However, sitting for a long time can do harm to your health and body. A review of 47 scientific research projects indicated that people who experience prolonged sitting can suffer from cancer, diabetes, cardiovascular diseases, and obesity.

The good news is that We found 6 exercises which you can do at your desk to feel fresh and full of energy.

Strengthens abdominal muscles, improves digestion, and helps to burn fat.

Your actions:

  • Sit down on a chair. Keep your back straight without touching the back of the chair.
  • Keep your feet on the floor hip-width apart.
  • Keep your back straight. Lift your right knee, and pull it to your chest. Keep your belly sucked in.
  • Put your hands on your shin to better stretch your lower abdominal muscles.
  • Repeat 20-30 times by alternating your knees.


Here all your belly muscles work effectively and gently at the same time.

Your actions:

  • Keep your legs together.
  • Hold the sides of the chair with both hands.
  • While keeping your back straight, lift your knees and pull them to your chest. Your abdominal muscles should be tensed.
  • Put your feet down, but don’t touch the floor.
  • Repeat 10-20 times.

Shapes your waist. Oblique muscle workouts help to burn fat from the sides of your belly.

Your actions:

  • Sit on the chair edge with a straight back. Hold the chair tightly with both hands.
  • Bend your body to the side, and sit only on one glute.
  • Keep your legs together, and lift both knees to your chest as described in Exercise 5.
  • Return to your original position, and bend to the other side.
  • Repeat 10-20 times on each side.

Helps to burn fat on the belly sides and hips.

Your actions:

  • Keep your feet on the floor.
  • Straighten your arms at the level of your shoulders.
  • Turn your upper body to the right, bend, and touch your left foot with your right hand. Stay in this position for a while.
  • Return to the original position. Now bend to your right foot, touching it with your left hand.
  • Repeat 20-30 times, alternating sides with each bend.

Burns fat fast. Makes your belly, back, and shoulder muscles toned. To increase the exercise intensity, you can use a chair with arms. Make sure that your chair is not a rolling one.

Your actions:

  • While sitting on the chair, hold the arms of the chair tightly.
  • Lift your body above the chair to make your hips and legs hang in the air. Use your abdominal muscles to raise your knees to your chest.
  • Stay in this position for at least 15-20 seconds, then slowly return to the original position and have a short break.
  • Repeat the exercise 4 times.

This exercise is really good for your waist. It makes your oblique and lower abdominal muscles work out. To do it right, make sure your knee meets your opposite elbow. At that moment, your upper body should slightly turn.

Your actions:

  • Sit on the chair with a straight back without touching the back of the chair. Put your hands behind your head.
  • Lift your right knee to your chest. At the same time, bend your left elbow to meet your knee.
  • Return to the original position. Repeat 15 times.
  • Change the knee and elbow, and repeat another 15 times.
  • Try to make 4 series of each 15 lifts.

The first 6 exercises are performed on a chair. Now we would like you to stand up and do one more for a greater effect. Don’t go far from the chair! The exercise will strengthen your glutes as well as burn fat on your waist and belly.

Your actions:

  • Stand behind the chair, and lean on the back of the chair or its arm with your left hand.
  • Raise your right hand above your head.
  • Move your raised hand down slowly. At the same time, lift your right leg so that your hand could touch the heel of your foot.
  • Return to the original position, and repeat the exercise 10-15 times.
  • Change the hand and leg. Repeat 10-15 times.
  • Make 4 series on each side.

We recommend you do these 7 simple exercises every day.You will not have to wait long for results! You can achieve even greater results if you combine the workout with a healthy diet plan.

How to Fix All Your Sleep Problems With Science

We spend about a third of our life sleeping. Both the quality of our night’s rest and our overall health depend directly on our sleep posture and on what we do before going to bed.

We have put together recommendations from top specialists on how to sleep properly to fix all of your health problems.

Shoulder pain

If you wake up with a sore shoulder, avoid sleeping on your side, especially on the painful shoulder. It is also not advised to sleep on your stomach since it causes misalignment of the shoulders.

The best sleeping posture is lying on your back. Put a thin pillow (an orthopedic pillow will work best for you) under your head. Take another pillow, place it on your stomach, and hug it. Your shoulders will now be in the correct and stable position.

If you don’t like sleeping on your back, try lying on the side that is not painful. Draw your legs up slightly toward your chest, and place a pillow between your knees. Sleeping with your hand under your head is not advisable since it produces an unnatural position of the shoulder.

Back pain

If you have back pain, maintaining the normal curves of your spine is very important. If your mattress is overly soft, it’s time to get a new one.

Sleeping on your back is probably the best position for you. Place a pillow under your knees to help restore natural spinal curves and reduce the tension in your tendons. You might also try a small rolled towel under your lower back for additional support.

If you’re a stomach sleeper, put a pillow under your lower abdomen and pelvis so that the small of your back doesn’t move forward.

If you like sleeping on your side, then it’s best to take the fetal position. Draw your legs up slightly toward your chest, keeping your back naturally arched. Put a small pillow between your knees. This can help you take the load off your lower back.

Neck pain

Just like with back pain, your neck needs to be supported while you sleep.

In general, sleeping on your back with a pillow under your head and a pillow under each arm is the best option. People with neck problems should choose their pillows very carefully, and it’s best to go for orthopedic or roll pillows.

If you prefer to sleep on your side, make sure your pillow is not too high. It shouldn’t be thicker than 6 inches. Ideally, the height of your pillow should match the width of one shoulder to help keep your neck in the correct position.

If you’re a stomach sleeper, use the thinnest pillow you can find. It’s better not to sleep in this position at all since lying all night with your head turned to one side will strain your neck.

Can’t fall asleep

It can be tough to banish phones and computers before bedtime, but you should. It really helps if you have trouble falling asleep. The light from screens affects our sleep-wake cycles.

Avoid consuming caffeine — coffee, energy drinks, soda, black tea, chocolate — at least 6 hours before going to bed.

Exercise in the morning and afternoon. This helps to tone your whole body, improves your blood circulation, and helps you fall asleep much faster.

Can’t stay asleep

If you often wake up in the middle of the night, you should not only stop using your gadgets before going to sleep but also avoid alcohol before bedtime. Alcohol disrupts the water balance in your body and affects your sleep cycle.

Moreover, check your room temperature. The ideal sleeping temperature is 20-22°С.

Can’t wake up

Everyone seems to suffer from this problem, but, oddly enough, it’s very easy to solve. Set your alarm for the same time every day (even on the weekends). If you want to wake up early, you need to go to sleep early in the evening.


If you tend to snore, avoid sleeping on your back. In this position, throat tissues sag and your tongue falls backward into your throat narrowing the airway.

Choose your pillow carefully. Overly soft pillows can cause your head to tilt backward and increase snoring. Use an extra pillow or elevate the head of your bed a few inches to stop your tongue from falling back over your windpipe.

Sleep on your side. With your head lying in a natural position, nothing will restrict the airflow.

Do special exercises. Exercising the muscles of your tongue and throat can help strengthen them and reduce snoring.

Leg cramps

Leg cramps are usually sudden spasms, or tightening, of muscles in the calf, feet, or thighs. Almost 80% of people suffer from this problem, regardless of age. Night leg cramps are most often related to some disease, nerve damage, or lack of trace elements. If you experience this condition too often, talk to your doctor.

One good way to stop leg cramps is to get the calf muscle stretched and strengthened. You can try doing yoga or massaging your legs before bedtime. Just remember: if you want to achieve good results, you should exercise regularly.

Other problems

Sleep disorders can be caused by many factors, from fatigue and uncomfortable shoes to problems with the digestive or nervous system. Only a doctor can determine the cause of the problem and advise on the treatment.

If you suffer from frequent heartburn it’s a good idea to lie on your left side while catching some z’s. The left-side sleeping position prevents stomach contents from coming back up into the esophagus, preventing heartburn.
Do you have aching legs at night? Use a roll pillow or the foot of your bed to keep your legs lifted during sleep. The venous blood accumulated in your legs will run downward, and you’ll feel better. Also, try rubbing or lightly massaging your legs before retiring for the night, and avoid consuming caffeine at least 6 hours before bedtime.

The 3-Day Military Diet Can Help You Shrink Out of Your Clothes

The Military Diet is a short term food plan that claims to help you lose up to ten pounds in a very short period of time. A recent study showed that weight loss takes first place in popularity among New Year’s resolutions. If you are a part of this statistic, you can try this diet to get rid of extra pounds by eating hot-dogs and ice-cream!

We want to share with you the meal plan for the 3-day Military Diet.

Why it’s so popular

One of the most attractive rules of this diet is that it lasts only 3 days. It claims that you can lose up to 10 pounds in a very short period of time! You can achieve these results only if you follow the eating plan precisely.

Another appeal is the fact that this diet is very easy to follow. You don’t need to count calories and buy a long list of really expensive supplements. The diet requires ingredients you can find at your nearest grocery store.

You supposedly get skinny fast, because the millitary diet is aimed at boosting your metabolism. By decreasing your calorie intake over a short period, you will get rid of fat mass. But it’s not typical starvation diet. It’s low in calories, but provides you with the energy you need to have a productive day. It includes healthy fats, carbohydrates, protein.

Day 1

  • Breakfast: a cup of hot beverage (coffee or tea), one slice of toast (wholegrain is better), 2 tablespoons of peanut butter, half of a grapefruit.
  • Lunch: a cup of hot beverage (coffee or tea), a slice of toast, a half-cup of tuna.
  • Dinner: about 85 grams of any meat (cooked in boiling water or steamed), one cup of green beans, half of a banana, one small apple, and you can treat yourself with one cup of vanilla ice cream (I like this diet!).

Day 2

  • Breakfast: One slice of toast (wholegrain is better), one hard boiled egg, half of a banana.
  • Lunch: one more hard boiled egg, 5 saltines, one cup of cottage cheese.
  • Dinner: 2 hot dogs (it’s getting even more intresting!) without a bun, a half-cup of carrots, a cup of broccoli, half of a banana which you can cover with 1/2 cup of vanilla ice cream (you deserve it!)

Day 3

  • Breakfast: 5 saltines with a slice of cheddar cheese and one small apple.
  • Lunch: a slice of toast (wholegrain is better again), one egg (light lunch).
  • Dinner: a cup of tuna and your favorite part of dinner — half a banana with a whole cup of vanilla ice cream.

Our recommendations

If you want to achieve better results, follow the diet for 3 days then eat normal food for the next 4 days. And, don’t overeat during those 4 days if you don’t want your weight back. Repeat The Millitary Diet for several weeks in a row until you reach your goal. It’s recommended you stick to this eating plan for a whole month.

Make a habit of starting your day with a glass of water. Drink two glasses of water before every meal. Water is filling, it reduces your appetite and helps you feel full longer. Don’t forget about drinking water during the 4 days of eating normal.

Find yoursef a diet buddy to control and motivate each other! If you do this, you are way more likely to succeed.

Severely restricting calories is not suitable for everyone. It’s always a good idea to visit and consult a doctor before trying any new diet. Whether the diet is right for you depends on your health and your doctor’s recommendations.

What do you think about the military diet? Have you tried it?



4 Types of Toxic Cookware to Avoid and 4 Safe Alternatives

Most people these days are aware of the importance of eating healthy. However, not everyone knows that the cookware used to make the food is almost as important as the food itself. Even the healthiest diet can result in health complications if your cookware is toxic.

We’ve researched the most dangerous cookware and found safer options to use instead.

1. Teflon cookware

Teflon is probably the biggest offender on this list — many people choose this non-stick material because it’s convenient and ubiquitous. It’s also the most dangerous.

The non-stick properties of Teflon cookware are achieved with a coating of PTFE (polytetrafluoroethylene), which is a plastic polymer that starts to leach toxins when heated above 572 degrees Fahrenheit. These toxic fumes lead to flu-like symptoms called polymer fume fever, informally known as Teflon flu. They’re not only dangerous to people, but they’re also fatal to pet birds, like parrots.

Another chemical compound found in Teflon cookware is PFOA (perfluorooctanoic acid), which has been linked to several types of cancer including breast, prostate, and ovarian cancer. While it’s believed that PFOA is present in Teflon products in such small amounts that it poses no risk to humans, it’s worth noting that it’s also found in many other everyday things. That’s why it’s best to limit your exposure to it wherever possible.

Other coated non-stick cookware might be PTFE and PFOA-free (such as granite), but it’s only safe to use while the coating is intact. The coating is thin and chips easily. Once chipped, all use of that cookware should be stopped immediately after.

Try this safe alternative instead: real cast iron cookware. This is a safe cooking option that truly withstands the test of time. It heats well and very evenly, and can even be seasoned to make it non-stick. It doesn’t leak anything toxic into your food and is actually a good natural way to increase your iron levels. If your iron levels are fine, you can try enameled cast iron cookware, which is just as safe and convenient to use.

2. Aluminum cookware and aluminum foil

It’s no surprise that the use of aluminum is so widespread — besides being the most abundant metal, it’s also very strong, lightweight, versatile, and recyclable. However, it’s not without hidden dangers.

Aluminum is a neurotoxic metal. Elevated aluminum levels have been linked to several central nervous system diseases, including Alzheimer’s and ALS. Though aluminum cookware is usually coated, the coating is prone to chipping, releasing the toxic metal into your food.

Try this safe alternative instead: Glass cookware. This is another safe option to consider. It will never release anything toxic when heated, it’s durable, environment-friendly, and doesn’t hold onto any old flavors or smells. Its only con is that it’s not non-stick, but it’s a small price to pay for such safe cookware.

3. Copper cookware


You may have seen copper cookware in stores and noticed how pretty it was. You may have also heard about its conductive properties, which allows for quick and even heating. But do you know that copper can actually be dangerous when used in cookware?

Like some other heavy metals, copper is very important for human health in small quantities. But an excess amount of it in the body can lead to heavy metal poisoning. When copper cookware isn’t coated, it can release copper when cooking acidic foods. And when it’s coated, the coating often contains nickel, which is another toxic element.

Try this safe alternative instead: stainless steel cookware. This is a great option — it’s relatively lightweight and resistant to scratches, and can be seasoned to make it non-stick! It will also last you a long time. Just make sure you’re buying food-grade stainless steel — this type doesn’t contain any nickel or chromium.

4. Ceramic-coated cookware

Ceramic-coated cookware looks nice and seems like a safe option at first. After all, 100% ceramic is completely safe for cooking purposes. However, a coating of ceramic is usually hiding bad materials.

The soft ceramic coating isn’t the most durable and starts chipping after several months of everyday use. When that happens, lead and cadmium that is sometimes found in the coating will end up in your food and later in your body. Lead poisoning is one of the most dangerous types of metal poisoning and can result in abdominal pain, headaches, infertility, and other health complications (and in severe cases, coma and death). Even when the coating is lead-free, chipped cookware can still present dangers — it’s usually neurotoxic aluminum that’s under the ceramic coating.

Try this safe alternative instead: 100% ceramic cookware. This is one of the best and safest options around since it’s made with completely natural materials, isn’t toxic and won’t chip or peel off. It’s also non-stick and can be washed in the dishwasher. Its only con is that 100% ceramic can be pretty costly, but it will last you a long time.

What is your favorite safe cookware option and why? Please share your thoughts with us in the comments!


9 Tips for a Perfect Hollywood Smile

Many dream of healthy and beautiful teeth, but few people dare to try chemical whitening.

We have found several procedures you can perform at home that won’t damage your enamel or do you any harm at all. Of course, these tricks are not a substitute for regular visits to the dentist. But if you follow this advice on a regular basis you’ll see your teeth lighten up a few tones, while your gums will become healthier.

Tea tree oil

If you dilute 5 drops of 100% tea tree oil in half a glass of water and rinse your mouth with it every day after brushing your teeth, you’ll see the results in just a couple of weeks. To make the effect even more striking, clean your teeth additionally with a drop of oil once or twice a week, though not more often.

Strawberry paste

Take a fresh strawberry, and crush it with a spoon. Mix it with the finest sea salt you can find (try grinding it in a coffee grinder), put the resulting paste on a toothbrush, and lightly massage your teeth for a few minutes. Then rinse your mouth thoroughly. To protect your enamel, do this no more often than once every 2 weeks.

Coconut oil

Apply some oil to your teeth before brushing them, leave it there for 15-20 minutes, then thoroughly brush with your toothpaste. Repeat this 2 or 3 times a week.

Activated charcoal mask

Mix ground charcoal with water to get a sour-cream texture, then carefully apply it to your teeth. Leave it there for 2 minutes, and rinse your mouth thoroughly. After that, brush your teeth. Repeat this once or twice a week.

Banana peel whitener

Banana peel contains substances that dissolve dental plaque and help maintain the perfect color of your teeth. Rub the inside of the peel into your teeth from both sides, and wait for 5-7 minutes. Then brush your teeth and rinse your mouth. Repeat as often as you like.

Lemon mouthwash

This DIY mouthwash will help you whiten your teeth gradually and keep your breath fresh. Take 3 parts lemon juice and 1 part fine salt, mix them together, and rinse your mouth thoroughly after brushing your teeth. Use this method 2 or 3 times a week.

Warning: don’t use this mouthwash if you have inflammations in your mouth.

Basil leaves

Grind fresh basil leaves to make a puree, and use it regularly instead of your ordinary toothpaste to whiten your teeth and make them healthier. You can also apply it for 5-10 minutes before brushing your teeth as usual.

Aloe vera

To obtain a truly Hollywood smile, use fresh aloe vera juice or buy some natural gel made from this plant. Rub some into your teeth, massage them with a toothbrush, and rinse thoroughly. You can do this after each brushing, and after a couple of weeks your smile will be bright and sparkling white.

6 Effective Ways to Remove Dental Plaque Naturally

A perfect smile is considered to be one of the most attractive features a person can have. Unfortunately, there are many things that can harm your teeth, such as smoking, too much caffeine, and irregular dental care. Our seemingly innocent daily habits can actually cause problems such as dental plaque. If you wish to reduce your dental visits, We gathered a list of natural and simple ways to get rid of dental problems.

Baking Soda

  • Baking soda can be used as a natural scrub and it is often used in many remedies. Mix a tablespoon of baking soda with a pinch of salt and simply dip your wet toothbrush into the mixture and brush your teeth as usual.

Aloe Vera and Glycerine

To make a more powerful natural toothpaste, you’ll need:

  • one cup water
  • 1/2 cup baking soda
  • one tsp Aloe vera gel
  • 4 tsp vegetable glycerine
  • one tsp lemon essential oil

Brush your teeth with this mixture and watch as your teeth appear whiter, shinier, and healthier within minutes!

Orange Peel

  • After you eat an orange, rub the orange peel on your teeth — it’s an easy way to clean your tooth enamel. It will whiten the teeth and it helps prevent stains and fight off bacteria. After you’re done rubbing for a few minutes, simply rinse it off with some water.

Sesame Seeds

  • You can take a handful of sesame seeds, chew on them for several minutes and spit them out for an easy way to clean your teeth and gently remove dental plaque. Afterwards, use a dry brush to remove any remaining seeds. You can also use this scrub to remove stains from your teeth.

Vitamin Tooth Mask

  • Mashing up fruits and veggies containing vitamin C is a quick and easy way to create a plaque-preventing paste mask for your teeth. Simply mash together tomatoes, strawberries and oranges and put the paste on your teeth. Wait for 5-6 minutes and rinse. This will help kill any bacteria in your mouth and freshen up your breath.

Vinegar Solution

This is not the tastiest solution, but it is 100% natural and it cleanses your teeth without causing any damage:

  • 2 tbsp vinegar
  • one tbsp salt
  • 4 oz water

Combine the ingredients, rinse and repeat for several days for maximum effect.

We hope you were able to find a remedy that fits you in the list above. Perhaps you may know of some natural remedies of your own? Please share with us in the comments!

20+ Unbelievable Doctor Stories That Went Viral After Someone Started #ShareAStoryInOneTweet Hashtag

Ah, Twitter. Moms use it, dads use it, even Derek uses it, too. It has become an equivalent of the office water cooler on the internet. People fire it up to exchange ideas, discuss hot topics or enjoy small talk. Recently, in the ever-increasing real of tweets, a new trend has emerged. Devoted medics began using the #ShareAStoryInOneTweet hashtag to post touching work moments, and they remind us why we’re incredibly blessed to have them.

Doctors, nurses, and other health professionals are flooding the social network, explaining their passion for saving lives, and it’s clear that for every patient complaint they can provide countless examples of sacrifice. Scroll down to check out the soul-stirring tweet-stories and upvote your favorites. (Cover image source: Paul Broben)

How to Slow Down Aging and Stay Younger for Longer

We all want to stay young for as long as possible, both for our health and our appearance. A scientific team tested around 1,000 38-year-olds and found that some of them were as fit as they were in their 20s, while others seemed to have the health conditions of seniors. According to the study, genetics account for only about 20% of how people age, while environmental and lifestyle factors play a much larger role.

We’ve gathered these awesome beauty hacks to help you stay younger looking for longer.

1. Manage your stress level.

Nobel Laureate Elizabeth Blackburn found out that telomeres (the ends of chromosomes) are actually responsible for the aging processes in our cells. The shorter our telomeres are, the faster we age. Chronic stress leads to shorter telomeres, which is why it is important to manage your stress levels.

Meditation is one of the best ways to lower your stress levels and feel more relaxed. It also helps to prevent the shortening of telomeres. Sign up for a yoga class and learn to let go of negative situations and thoughts.

2. Surround yourself with people you like.

Blackburn’s research has also proven that people who live in safe and friendly communities have longer telomeres. So invest in your neighborhood and take advantage of it.

Another study showed that married people and those who maintain old friendships also have longer telomeres, which means that they grow older a little bit slower than others. Some research has indicated that the optimum number of friends we need for staying healthy is six.

3. Eat less, live longer.

Caloric restriction, which basically means eating less, without malnutrition can slow down human metabolism and help us stay young longer. Researchers observed two groups of monkeys for two years. They came to the conclusion that monkeys which were on a low-calorie diet lived longer and stayed healthier.

You can also adjust your diet. Try to avoid all types of processed foods because phosphates added to processed foods accelerate the aging process. Instead, make sure to include anti-aging foods in your diet like blueberries, dark chocolate, nuts, figs, salmon, avocado, turmeric, etc. By doing so, you’ll lower your risk of heart disease, protect your skin and vision, support cognitive function, and improve gut health.

A recent study from the University of Scranton showed that walnuts contain the most anti-aging antioxidants. Eating just 3 walnuts a day will help you stay healthier and younger-looking. Also, try to limit your intake of added sugars and stop drinking soda and alcohol.

4. Rack your brain.

Exercising is important, but do not forget to train your brain. Read books, study foreign languages, and play games that involve mental activity. By making your brain actively work you can slow down the aging process. Recent studies showed that learning increases the number of neurons which helps the brain stay younger.

5. Switch to more natural cosmetics.

Try to wear less makeup because parabens used in cosmetics can disrupt estrogen and throw normal female fertility into premature aging. You can switch to more natural cosmetics instead. If you are a makeup junkie and just can’t wear it any less, make sure you clean your face well every day.

6. Spend around 15 minutes in the sun.

Nowadays all women’s magazines convince us that using SPF on the face is something we cannot skip even during the winter. Although Cancer Research UK suggests we spend around 15 minutes in the sun around midday without any sunscreen. This will help you to get vitamin D without the risk of getting skin cancer.

7. Dance more often.

A new study showed that dancing is one of the most effective types of exercise that can reverse the aging process. Dancing, especially continuously changing choreography, can boost the work of the hippocampus and help you slow down aging.

8. Go to bed one hour earlier.

Having the right sleep regimen is very important. Experts say that the sleep we get between the hours of 11 PM and 3 AM is responsible for nutrition and regeneration, which is why you should go to sleep at 11 PM or earlier. Ideally, a person should get 7-8 hours of sleep per night. Chronic lack of sleep affects not only the way we feel, but also the way we look.

Harvard Medical School research showed that people who usually sleep for less than 7 hours and start to go to bed only one hour earlier had positive changes in blood pressure. It helped to lower the risk of stroke and heart attack.

9. Add more vitamins to your diet.

Antioxidants prevent free radicals caused by sun damage or smoking from damaging the cells in our bodies. One way to do this is to use face creams with antioxidants. The other way is to take them orally. The most powerful antioxidants that slow down aging are selenium, vitamin E, and vitamin C.

Consider adding fish oil or any other anti-inflammatory supplements to your diet. Fish oil is rich with omega-3 acids which improve the heart function, boost the immune system, and improve hair growth. Omega-3 is also great for maintaining younger looking skin.

What do you think about these tips for maintaining your health and appearance? Do you have a healthy daily routine? Share your opinions with us in the comments below!