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Health & Fitness

Good Oral Hygiene

It has been said, ‘A smile is the most beautiful curve on a woman’s body.’ Indeed, but it

It has been said, ‘A smile is the most beautiful curve on a woman’s body.’ Indeed, but it would be great if the beau possesses a set of healthy white teeth to complement a perfect smile.

To begin with, we have to acknowledge the fact that bacteria can live in the mouth in the form of plaques and that they can cause cavities and gingivitis, which can lead to periodontal (gum) disease. So to have a great smile, we need to, first of all, keep the mouth clean and healthy. We must practice good oral hygiene every day.

Portrait of beautiful with perfect smile. Isolated on white.

What is plaque?

Plaque is that sticky deposit in which bacteria proliferate. They are all over the teeth, including where toothbrushes cannot reach. Many of the food that we eat especially the starchy ones like bread, crackers, cereal and also those sugary items, cause bacteria in the mouth to produce acid. Once formed and unattended, plaque can produce substances that irritate the gums, making them red, sensitive, and susceptible to bleeding and that can lead to gum disease. In some instances the gums could recede from the teeth and form pockets filled with bacteria and even pus. If the gums are not treated, the bone around the teeth could also be damaged and teeth may become loose or have to be removed.

The best way to ensure a healthy mouth of teeth is to constantly remove the plaque by brushing and cleaning between your teeth every day. Brush your teeth twice per day with a soft-bristled brush. The size and shape of your toothbrush should fit your mouth nicely and allow you to reach all areas easily. Also, use antimicrobial toothpaste that contains fluoride to help protect your teeth from decay. Floss between the teeth once a day or use interdental cleaners to clean between the teeth, where the toothbrush can’t reach.

woman cleaning tooth with floss

The Ideal Way Of Brushing

• Place your toothbrush at a 45-degree angle against the gums.
• Move the brush back and forth gently in short (tooth-wide) strokes.
• Brush the outer tooth surfaces, the inner tooth surfaces, and the chewing surfaces of the teeth.
• Use the tip of the brush to clean the inside surfaces of the front teeth, using a gentle up-and-down stroke.
• Brush your tongue to remove bacteria; it helps also to keep your breath fresh.

Smiling young woman with healthy teeth holding a tooth brush

Flossing

• Break off about 18 inches of floss and wind it around the middle fingers of each hand. Hold the floss tightly between your thumbs and forefingers.
• Guide the floss between your teeth using a gentle rubbing motion.
• When the floss reaches the gum line, curve it into a C shape against one tooth. Gently slide it into the space between the gum and the tooth.
• Bring the floss back toward the contact point between the teeth and move the floss up or down the other side, conforming the floss to the shape of the tooth.
• Hold the floss tightly against the tooth. Gently rub the side of the tooth, moving the floss away from the gum with up-and-down motions.
• Repeat this method on the rest of your teeth.

Health & Fitness

Get yourself into shape in ten swift moves.

Bust The Calories

Bust The Calories

Get yourself into shape in ten swift moves.

1.​ ​Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles.


2.​ ​Jumping jacks. These do-anywhere moves pump up your heart rate in no time.


3.​ ​Mountain climbers. This cardio move helps strengthen legs and core muscles as well.
4.​ ​Frogger: This plank-to-squat move seems simple, but you’ll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (steps 1 to 4) ten times.


5.​ ​Running up stairs. Run up and down the stairs at home or at the office — you’ll get the added bonus of a toned backside.

Runner athlete running on stairs.

6.​ ​Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here’s how to do a perfect walking lunge.


7.​ ​High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.


8.​ ​Lateral hops: Make small jumps side to side as if you are jumping over an invisible line.


9.​ ​Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.


10.​ ​Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.

Repeat the entire series 5 times.

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Health & Fitness

HEART to HEART

(Khmer) ​ច​ក្រា​បេះដូង​

Heart Chakra
Sanskrit Word: Anahata meaning “unstruck” or “unhurt”
Colour: Green
Location: the center of the 7 chakras
Mantra: OM MANI PADME HUM

Love is given and received through the energy center, also known as the heart chakra. The heart chakra is basically what you think it is, everything dealing with the heart. Are you feeling loved and are you loving back?

Balance in the heart is very important, and without a healthy balance a lot of couples will struggle with an unjust balanced of one partner loving more than the other and a built of resentment or exhaustion from being a give, give, giving without any reciprocation.

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The heart chakra doesn’t only deal with love with your intimate partners but with family, friends, and yourself. Everyone wants to feel loved. You yearn for self-love your whole life as well, and that very closely is correlated to the energy near the heart chakra.

It is important to open your heart and be mindful of how you give and receive love. Most people keep their heart closed due to painful past circumstances and the fear of vulnerability, but vulnerability is not a weakness but a strength and if you are never completely vulnerable your heart won’t be truly open to it’s full potential of love. Learn to open yourself up to unconditional love and compassion.

You deserve love!

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Health & Fitness

Stand Up Paddling Ultimate Workout

What’SUP

What’SUP

Stand Up Paddling Ultimate Workout

Mermaid Lift
Targets shoulders, arms, and chest

– Start with full body in the water next to the board
– Place hands shoulder-width apart near the middle of the board
– Push down until arms are locked straight
– Your body should lift out of the water holding your weight
– Slowly lower
– Repeat

Love Handles Levitation and Disengration
Targets arms, chest, obliques, abs, and bottom

– Start by lying on your right side with legs stacked on top of each other and knees bent
– Place your left palm on the board in front of chest, right hand on your left shoulder
– Push left hand into the board and raise your torso as high as you can
– Lower back down and repeat

Turbo Twist
Targets shoulders, arms, back, abs, and obliques

– Stand with feet wide perpendicular to board
– Place paddle in front of you with left hand gripping the top and your right hand slightly below
– Let paddle slightly sit in the water but not completely submerged
– Rotate your torso at a rapid speed from either side while engaging core

Abliscious
Targets abs, obliques, and back

– Start by Lying face upwards on board with legs straight
– Hold paddle and keep hands towards your thighs
– Tighten abs like a crunch
– Keep knees bent and rotate torso and paddle to right side
– Repeat on opposite side

You’re so Hip
Targets abs and obliques

– Start by lying down on your back with legs raised straight up towards the sky
– Firmly grasp the board with your hands near your head
– Lift hips up while rotating right hip towards left shoulder
– Lower hips back down parallel to board

Bum on Blast
Targets your bottom, legs, abs, and shoulders

– First start in a deep squat
– Place feet hip-width apart and elbows touching knees
– Hold the paddle at your chest with palms facing out
– Lift up on tippy toes and lift paddle in front of you
– Repeat.

Power Press
Targets shoulders, back, and arms

– Start by standing on the board with feet hip-width apart
– Hold the paddle in hands wider than shoulder-width apart (obtuse angle) and palm facing inwards
– LIft paddle overhead
– Once arms outstretched above head, try to pull apart paddle to opposite sides with your hands (like tug-a-war against yourself)
– Lower
– Repeat

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