Tag Archives: sleep + wellness


Want to get healthy in 2016? Forget trying to lose weight.

Many us vow to shed pounds as we enter the new year, only to give up after a few short weeks( or wind up gaining more ). But the biggest perk of weight loss isn’t even a smaller pants size, it’s the improved health that comes with it. A healthy lifestyle isn’t how much extra weight you lose, but what you gain in the process.

If you’re looking to adopt better habits for you overall health, take a look at some of the alternative resolves below. Being healthy is more than only a number on the scale.

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1. Meditate more often.

There are so many benefits to meditation, from lower blood pressure to an improved immune system. All it takes is a few minutes a day. Check out these tips to get started.

2. Try therapy.

Just a friendly reminder that there’s nothing wrong with attempting assistance. Even if you aren’t experiencing mental health issues, there’s no harm in get advice on how to deal with life’s challenges. Even public figures tout the perks of going to therapy.

My brain and my heart are really important to me, “”Scandal” star Kerry Washington told Glamour last year. “I don’t know why I wouldn’t seek help to have those things be as healthy as my teeth. I go to the dentist. So why wouldn’t I go to a shrink? “

3. Go to the doctor.

While some research is procuring that annual physicals aren’t altogether necessary, it’s still important to get a checkup every-so-often to make sure you’re in tip-top shape. Ask your physician to do a physical and mental health evaluation, make sure you’re up-to-date with all your vaccinations and ask them to do an allergy test.

4. Eat more vitamin-rich foods.

Many people have a vitamin inadequacy — some of which can be rectified simply by tweaking your diet. Foods like spinach are high in iron and drinkings like milk offer your body with a healthy dose of vitamin D. Ask your doctor if there are any vitamin discrepancies you should be monitoring.

5. Say one nice thing to yourself every morning.

You are your own worst critic. Studies show that self-acceptance is paramount to a happier life, but it’s the habit many people practise least. As you get ready in the mirror or go about your daily commute, think of one positive trait about yourself every day. You deserve to feel loved.

6. Drink more water.

Chuck the diet soda and sugary juices and switch to water instead. You’ll not only feel more hydrated, but your physical appearance will show it, too. Get the right amount of water is a vital part in biding healthy.

7. Ditch your device before bed.

Sorry, Instagram scrollers. Research shows the blue illumination emitted per screens can wreak havoc on your sleep quality. Try to unplug before crawling into bed each night.

8. Start journaling.

Writing down your thoughts has a multitude of mind perks, from goal setting to a better memory. The great news? It doesn’t have to be time consuming. Try jotting down just three things you’re grateful for each day. Research suggests gratitude can improve your physical and mental well-being.

9. Take more walks.

Here’s a truth bomb: Walking can be a hardcore workout. It improves cardiovascular strength, lowers blood sugar levels, and you’re more likely to stick with it than other exercises. Not only that, research presents walks in nature may help with symptoms of depression. Get to steppin’.

10. Pack your lunch.

Not only is buying lunch a money suck, you may be ingesting quite a few more calories than you commonly would making your own. Packed lunches don’t have to be boring. Here are a few recipes to try.

11. Floss more often.

You hear it from your dentist constantly, but only because it really is a necessity. Healthy gums can protect you against gingivitis and even heart disease. Voices like a pretty good reason to get off that floss.

12. Construct a happiness appointment.

Research proves spending money on experiences , not things, is key to greater happiness. Make an “appointment” with yourself each week or month to do something you’ve always wanted to try. It could be a new exercise class, a weekend road journey or even only window shopping. The point is to schedule some “me time” and do something small to attain yourself more joyous.

13. Call your mama more frequently.

Studies show that calling your mom during a period of turmoil can reduce stress. Pick up the phone every so often and call a friend or a family member who means a lot to you. They’ll be happy you’re thinking of them and you’ll be happy you chatted with them.

14. Volunteer more often.

Kindness does the body( and mind) good. Research demonstrates volunteering has significant benefits, from improved heart health to greater happiness. Even if you only do it once a month, you’re making a difference in the community — and yourself.

15. Read more books.

Get lost in a good story. Reading has a host of health perks. You’ll have a sharper mind, feeling less stressed and get better sleep. Talk about a fun way to improve your well-being.

16. Get to know yourself.

Everyone operates differently when it comes to their health. You may dislike workout class but love operating. You may favor life coaching to therapy. Get very well known your needs, what you like and what you don’t like.

The best gift you can give yourself is the knowledge of who you are and what induces you healthy and happy. Everything else will fall into place — including any resolutions to better your life.

Are you as happy as you could be? Sign up for our newsletter and join our 30 -day happiness challenge to become a happier, healthier version of yourself. W e’ll deliver tips-off, challenges and advice to your inbox every day.

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Most people join a gym to shed some pounds or pack on some muscle, both of which are noble goals. But what if we told you going to the gym doesn’t have to be entirely about fitness?

There’s way more to working out than a number on the scale. Here are a few reasons to hit the gym that have nothing to do with your body 😛 TAGEND

1. You’ll find your sweat squad.

Let’s face it: Inducing new friends is one of the hardest parts of being an adult. The gym is the perfect place to satisfy people( you already have something in common !) and it’s easy to strike up a dialogue. “Need a spotter? ” is the perfect ice breaker.

Not to mention, having a workout buddy can hold you accountable for your fitness aspirations. Research shows having friends with similar goals may increase your chances of success. It’s a win-win.

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2. The gym gives your brain a boost.

Exercise might be most celebrated for its effects on the body, but it also benefits the intellect. Studies suggest that workout boosts cognitive function and improves memory. Running out after a study session can also help with fact retention, Scientific American reported.

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3. You’ll have better sex.

If new friends and a healthier brain don’t have you persuaded, maybe more fun in the sack will.

Not merely does exercise give you more self-confidence, physical activity can also directly impact your sex health. A 2015 analyse determined men who exerted more were proven to have improved overall sex function.


4. Running out will trigger some inspiration.

“Fitspo” photos have a tendency to provoke a self-esteem-crushing thought cycle. Running to the gym, however, is a healthy and realistic way to derive fitness inspiration from others on a similar journey.

Going to the gym can also inspire you in other areas of life. Research shows that regular exercise can have a positive impact on imagination. If you want to bring more imagination to your job, your pastimes or their own lives in general, lace up those sneakers.

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5. Running to the gym will jumpstart your morning.

Waking up early, especially in the dead of wintertime, isn’t usually someone’s notion of a pleasant start. However, it is possible to become a morning person — and one style to do it is to work up a sweat.

Hitting the gym gives you an energy boost and improves your mood, according to the Mayo Clinic. Inducing exercise a part of your morning routine will give you the jumpstart you need to make it a productive day.

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6. You’ll sleep better.

Getting a good night’s sleep is one of the most important parts of a healthy life — and early morning exert can assist you attain just that. Study show mellow morning workouts, such as a brisk walking or a bike ride, may improve sleep quality in women.

Better sleep, in turn, can improve your relationships, your work life and your overall mental health. Sounds like a pretty great reason to get moving.

PhotoAlto/ Antoine Arraou via Getty Images

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With a birthday coming up, I’ve been thinking about impressions. I have a lot of them.

If there’s anything I’ve learned in my short time on this earth, it’s the importance of being in touch with yourself on an emotional level. Each interaction and experience you have triggers a certain impression( or many impressions ), and it’s important to be aware of that.

What attains us human are the feelings we experience on a regular basis. But that’s not necessarily a bad thing — it’s actually what induces life valuable . Below are 26( perhaps you can guess which birthday it is ?) impressions that you should experience at some point in your life 😛 TAGEND

1. The impression when you travel to a new place.

There are few things more exhilarating than exploring uncharted province, whether it’s in another country or in your own city. Science backs this up: Research demonstrates people are happier when they spend money on experiences over material possessions.

2. The feeling after chuckling so hard your belly hurts.

It’s the best kind of high. Laughter truly is the best medication. Survey indicate it can boost your immune system, lower blood pressure and, yes, increase your happiness levels.

3. The feeling when someone says “I love you.”

It doesn’t mater if it’s coming from your significant other, your parents or your best friend: Love is a biologically wired mind-body experience. It’s the one feeling that’s totally universal.

4. The feeling when you perform a random act of kindness.

The ability to put a smile on someone else’s face can have an impact on your happiness levels. Not to mention you’re constructing the world a better place in the process.

5. The impression when someone is kind to you.

Pay it forward and keep the cycle going.

6. The feeling after speaking your mind.

Research suggests over-thinking can not only build you more stressed but stand in the way of even performing simple chores. You have every right to express your thoughts and opinions. State them clearly and with conviction.

7. The feeling when someone just get you.

You know the one: The peanut butter to your jelly. The Harry Potter to your Ron Weasley. The Nutella to your, well, everything. There are few feelings greater than knowing you detected your person. And, as it turns out, you’re a lot better for it: A 2011 study found that hanging with BFFs can reduce stress.

8. The impression when you fully appreciate yourself.

Research demonstrates self acceptance is the key to a happier life, yet it’s the habit many people practise the least. Recur after me: Self care is not selfish.

9. The feeling of heartbreak.

It’s impossible to go through life just experiencing fluffy feelings. There are gritty parts, too, including all-consuming heartache. However, those are also the moments when we learn the most about ourselves.

10. The feeling of total relaxation.

Burnout is real and the best style to combat it is prioritizing day for yourself to just be. Not only is relaxation good for your physical and mental health, it feels pretty darn amazing.

11. The feeling when you walk into your own surprise party.

What’s better than your loved ones coming together in order to make you feel special?( Answer: Nothing ).

12. The impression when you’re nuzzling a cute pet.

As Charles Schulz once accurately said, “Happiness is a warm puppy.” Pets attain you happier and healthier. If you want to know what unconditional love is, spend some time with a dog and you’ll see what I mean.

13. The feeling after waking up from a really good night’s sleep.

Sleep is for the strong. Waking up well-rested allows you to tackle your day with ease and enthusiasm( not to mention it stimulates you healthier ). No one ever woke up exhausted and said, “Man, I feel spectacular.”

14. The impression of being wrapped up in the moment.

That great concert. A deep conversation with a friend. Playing with your children on the playground. Let yourself to live in the here and now. Presence is powerful.

15. The feeling after saying goodbye.

Let’s just set this out there: Goodbyes are terrible. But they’re a necessary part of life. You can’t go through life avoiding emotions the hell is painful, difficult or challenging. Because as hard because this is, they also spark change.

16. The feeling when you make a home out of a new place.

Researchers have long studied homesickness and found that it’s similar to a sort of anxiety. As CNN reported, the phenomenon “stems from our instinctive need for love, protection and security — feelings and qualities usually associated with home.”

So when you ultimately adjust to a new environment, that longing ache for what’s familiar dissipates because your new home is what’s familiar — and that’s an exceptional sort of growth.

17. The impression of failure.

Life is not a pencil with an eraser. You cannot run through it without constructing permanent mistakes. It’s how you make changes after them that constructs your character and helps you ultimately find success.

18. The feeling after a really good workout.

You can’t fight science: Endorphins are real. You’re happier when you are exercise, simple as that.

19. The feeling of anger.

Stifling anger isn’t necessarily good for your well-being. Sometimes it’s a call to action. That doesn’t mean you need to punch members of the public who built you upset, but it might be a sign that you need to reevaluate the circumstances( and the person) that got you to that place. Never ignore things that give you a reaction.

20. The impression when you make a new friend.

High fives all around. That bond isn’t all in your head. Studies show social connection lights up the reward center in your brain.

21. The feeling of success.

Doesn’t matter if it’s big or small, you deserve to feel a sense of accomplishment. Require a trick on getting there? Write it down. Research presents it will help you stay accountable.

22. The impression of acceptance.

There’s a certain warmth that comes with belonging. That doesn’t just go for others but for yourself( find the aforementioned impression of appreciating yourself ). You are your own biggest cheerleader.

23. The feeling of landing your dreaming job.

Employees are happier when they’re engaged at work. You expend a good chunk of your waking hours at your job. You deserve to have it feel satisfying.

24. The feeling of validation.

This emotion you can easily give to yourself. Don’t let others corroborate who you are. Your opinions are valid. Your work is valid. And, yes, your impressions are valid.

25. The feeling of being alone.

That’s not to be confused with loneliness. There’s solace to be found in being by yourself and enjoying your own company. Alone time is healthy for your mental well-being. You’re pretty awesome. Why wouldn’t you want to hang out with yourself?

26. The impression of complete happiness.

Because above all else you deserve to feel exhilarations. No matter what.

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When it comes to quality sleep, it’s not just the hours we expend in bed that count. It’s also about the time we spend in the stages of sleep that actually restore and energize our bodies.

The most critical stage, deep sleep, is the one that leaves us feeling refreshed when we wake up. It also helps rebuilds muscle, improves mental reaction time and builds workouts more effective. But for insomniacs, this essential sleep can be elusive.

That’s what the makers of a new sleep gadget, the Sleep Shepherd Blue, hope to address. While other sleep trackers record how much you slept or wake you up at a specific stage of your sleep cycle, they don’t immediately intervene to support better sleep. But the Sleep Shepherd Blue uses brain-training voices to help people get an extremely deep night’s sleep.

Sleep Shepherd Blue
Sleep Shepherd Blue

Michael Larson, an entrepreneur and mechanical engineer, began working on the Sleep Shepherd after his 17-year-old daughter was diagnosed with a sleep ailment. When the only recommendations for therapy she was given involved pharmaceuticals, he decided to develop an effective tool that was drug-free. First came a Sleep Shepherd hat, and now the sleeker, smaller headband version called Sleep Shepherd Blue.

The Sleep Shepherd Blue plays sounds call binaural beats. These subtle humming noises — one playing in each ear of the headband — are said to lull the brain into a meditative sort of state and lower it slowly, slooowly into deep sleep.

“( The beats) are like a hammock for your brain, ” Larson told The Huffington Post. “They help your brain slow down, which is the very definition of sleeping.”

A number of apps and online streaming systems also play binaural beats to help you sleep, though unlike the Sleep Shepherd Blue, they don’t inevitably play the beats immediately into your ears. Studies suggest these beats improve perceived sleep quality, though more research is needed to see if they actually cause you to fall asleep.

The Sleep Shepherd headband measures your brain waves as well. If it senses them speeding up toward wakefulness, it will play beats designed to guide you back to sleep for the night.

It’s an all-natural road for anyone who wants to avoid sleep medications, Larson said. The headband connects to an app that tracks your hours of sleep each night and shows you how long you spent in each stage, kind of like a revved-up FitBit.

The Sleep Shepherd Blue is currently only available on Kickstarter for introductory costs of $119 to $199, depending on when you get in on the deal. Headbands will be ship out next month, Larson told HuffPost.

Sleep Shepherd Blue

We’re encouraged to see a drug-free sleep aid for those who can’t or are not willing to take medication. Now THAT’S a win all around.

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US vice president is expected to smooth relations between Washington and Canberra after Januarys strained telephone call between Trump and Turnbull

North Korea, the war in Syria and trade are all expected to be discussed during US vice president Mike Pences whirlwind weekend visit to Australia.

Americas second most powerful man met Malcolm Turnbull in Sydney and will gratify senior government officials and business leaders later on Saturday.

Pence thanked Turnbull for his warm welcome to Australia and said he brought greetings from President Trump.

I spoke to him first thing and he wanted me to pass along his very best matters relating to you, and the President wanted me to, early in this administration, to re-affirm the strong and historical confederation between the United States and Australia, he said.

My presence here today at the Chairpeople direction it is about a reaffirmation of the strong ties in both our security and our prosperity.

Observers tell Pence will use his time in Sydney to smooth relations between Washington and Canberra following Trumps opposition to Australias planned asylum-seeker deal during his infamous phone call with Turnbull in January .

Trump labelled the refugee resettlement deal,in which the US agreed to take an unspecified number of refugees from Australias offshore detention centres on Manus Island and Nauru, a dumb deal and described the refugees as illegal immigrants.

The vice presidents visit to Australia is part of a 10 -day tour of the Asia Pacific, during which he has visited South Korea, Japan and Indonesia.

During his first official tour to the region, Pence has been keen to emphasise the commitment by the US to its alliances and partnerships in the region.

The truth is President Trumps election has created a need to reassure allies about Mr Trumps intentions, Lowy Institute executive director Michael Fullilove said.

Mr Pence is a traditional conservative Republican who has an alliance-centric view of the world and I guess the purpose of his mission is to telegraph continuity to Japan and Korea, Australia and Indonesia.

The reason to do that is we have a chairman who for three decades has held to a very different world view, who has basically decried the global liberal order, whos indicated himself to be hostile to free trade, someone who is sceptical of alliances and suspicious of institutions like the United Nations.

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Peer pressure: It’s a bad thing among vaping teens, but can work wonders among health-conscious adults. Take a 2009 study find that post-potty handwashing increased most when bathroom-goers were inspired to see if the people next to them were cleaning their hands. Perhaps you’ve been inspired( or guilt-tripped) into purportedly healthy habits too, whether it’s wiping down that mat after yoga class or choice filtered water over tap. But do you really need to? Experts weigh in.

Do you really need to rinse your hands after utilizing the bathroom?

Jorge Salcedo via Getty Images

Yes. Apparently, this answer bears repeating. A 2013 study in the Journal of Environmental Health find 3,749 people’s post-toilet patterns found that 10 percentage skipped the sink, 33 percentage forewent the soap and nearly everyone else didn’t lather long enough. That’s not good, since handwashing is one of the most effective ways to avoid getting ourselves or others sick, according to the Centers for Disease Control and Prevention. To make it worth it, scrubbing for at the least 20 seconds- enough time to sing “Happy Birthday to You” twice- before reaching for a towel, the CDC suggests.

Do you really need to use hand sanitizer?

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If there’s no soap, hand sanitizer is your next best bet, according to the CDC, which recommends looking for an alcohol-based alternative with at the least 60 percentage alcohol in order to quickly kill some- but not all- germs. “Washing your hands is better, ” says Dr. Ranella Hirsch, a dermatologist in Boston, “but[ hand sanitizer is] often the only alternative, and better than nothing.”

Do you really need to put that sheet of paper over the lavatory seat?

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“If it builds you feel better, ” says Melissa Hawkins, director of the public health scholars program at American University, who’s an expert in biostatistics, behavioral health and community health. “The toilet seats are not a vehicle for the transmission of any infectious agents, though.” It’s better to use a newspaper towel to cover up your linked with the faucet handles and bathroom doorknob, she says.

Do you really “ve got to go to the” dentist twice a year?

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Maybe. If you smoke, have diabetes or have a certain genetic marker for gum disease called interleukin-1, you’re likely to benefit from a biannual visit, a 2013 study in the Journal of Dental Research discovered. Otherwise, it may not make a difference whether you find the dentist once or twice a year, such studies discovered. “Personalized oral care is a necessity for good dental health, ” concludes the American Dental Association, which recommends patients work with their dentists to figure out how often they should get their mouths checked out.

Do you really need to get an annual physical?

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Maybe. Evidence is mixed on whether yearly checkups with a primary care physician do more good than damage, in spite of the fact that 92 percent of Americans believe it’s an important part of their health care, according to a Kaiser Family Foundation poll . “If you have no ongoing health conditions and are feeling well, you don’t need an annual physical, ” says Dr. Christine Laine, editor-in-chief of the Annals of Internal Medicine and senior vice president of the American College of Physician. But you should still have a primary care physician who can walk you through the pros and cons of screening tests and perform them however often is right for you.

Do you really need to stretching after exercising?

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Yes. If you’re tempted to cut out of the cool-down portion of your workout class to beat the shower rush, guess again, says Victor Price, assistant group workout director at the YMCA Anthony Bowen in the District of Columbia. “Stretching helps reset the body and decrease injury.” In other terms: Miss the 10 -minute post-workout stretch session, and risk being too sore or hurt to attend the next class.

Do you really need to wipe down the yoga mat?

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Yes. Even if you don’t leave a sweat stain, “yoga mats are porous and can make a good home for all kinds of germs, ” Hawkins says. “The premise is that if everyone is doing it, then it will decrease the spread of germs, ” Price adds. It’s also good gym etiquette. If the mat is your own, you can get away with an occasional rub down with a vinegar and water solution, Hawkins says.

Do you really need to filter your water?

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Probably not, since tap water in the U.S. is already treated, Hawkins says. “However, the quality does depend on where you live and the source of your water as well as the quality of the tubes in your home, ” she adds. People with private well water, for instance, should have it tested annually to make sure it’s free of contaminants, recommends the National Groundwater Association. If “youre using” a filter, change it regularly to avoid buildup that can cause “reduced water flow, poor taste and slough off of the contaminants back into you water, ” Hawkins says.

Do you really need to eat food by the use-by date?

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Yes- or freeze it, says Michele Rager, a registered dietitian and president of the Pennsylvania Academy of Nutrition and Dietetics. A sell-by date, however, is a different story. Depending on the produce, it can be kept for days or weeks before you need to eat or freeze it, Rager says. “If a perishable product is frozen, it is safe indefinitely as long as it is frozen, but the quality may degenerate after a hour, ” she adds.

Do you really need to rinse fruits and vegetables before feeing them?

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Yes. “Properly cleaning fruits and vegetables prior to eating them will ensure that you’ve minimized the health risks for contracting a food-borne illness or ingesting unwanted surface residue from pesticides, ” Rager says. An exception: pre-washed or ready-to-eat produce. Devoting this another rinse may actually introduce more bacteria, Rager says.

Do you really need to wash your face before bed?

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It’s a good notion, particularly if your face has spent the working day coated in makeup, sunblock or lotion, Hirsch says. “[ It’s] good practice to clear the face of the day’s grime, petroleum and product residue.” While there’s not a direct correlation between how many hours your scalp goes unwashed and how clogged your pores are, Hirsch says, bad scalp habits can take their toll over hour. Plus, any active products you put on your scalp at night “benefit from being put onto a bare face, ” she says.

Do you really need to wear sunscreen every day?

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Yes- even if you’re only going to and from run. Doing so can help protect you against sunburn, early scalp aging and skin cancer, according to the American Academy of Dermatology, which recommends sunblocks that protect against UVA and UVB lights, have an SPF of at the least 30 and are water-resistant. “Ostensibly, you are getting from your vehicle or develop to your workplace and will see daylight, ” Hirsch says. “If it is light, you need sun protection.”

Do You Genuinely Require To Encompass The Toilet Seat With Paper ? was originally published on U.S. News& World Report . More from U.S. News :

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