Showing posts with label Breath. Show all posts
Showing posts with label Breath. Show all posts

Start Your Morning Right With These 3 Simple Routines

Good Morning Love GIF

Developing a good morning routine seems to be all the rage these days. From entrepreneurs to stay-at-home moms to college professors, everyone seeks to increase their daily productivity, and having a great morning routine is a proven way to do so.

There are hundreds, if not thousands, of possible things you can include in your personal routine. Every person’s morning routine is different, but here are three things we highly recommend including to get the best start to your day.

1) Make Your Bed

No, we’re not trying to sound like your mom (although she did have the right idea). But really, you should make your bed every morning. If you want to increase productivity in your mornings, this tiny habit is the one you should start with.

Now, you may be asking, “Why? Who cares about my bed? And what does making my bed have to do with my productivity?”

Retired Navy SEAL commander William H. McRaven, who oversaw the execution of the special ops raid that killed Osama bin Laden, has the answer to that. In his book, Make Your Bed, McRaven writes that it is important to start your day with a simple task completed. A small accomplishment within the first minutes of your day will increase your sense of pride and motivate you to complete other tasks.

“If you can’t do the little things right, you’ll never be able to do the big things right,” McRaven said to the graduates of University of Texas at Austin in 2014.

So take the 30 seconds every morning and make your bed. Your mom will be proud.

It's like a bed-sized sleeping bag. Get it here.

2) Scrape Your Tongue

Think about this: While you sleep, your body is hard at work detoxifying your body of harmful bacteria, toxins, food debris, dead cells, and fungi -- and depositing them on your tongue. And by not cleaning your tongue the first thing in the morning, you are likely reabsorbing that sludge.

They don’t call it morning breath for no reason.

If the bacteria and toxins aren’t removed, they can cause tooth decay, bad breath, digestive issues, and a poor immune system among other problems. Brushing and flossing your teeth are no-brainers when it comes to a morning routine, but they aren’t enough. if you want a super fresh start to your day and give a boost to your immune system, scrape your tongue.

Tongue scrapers have been clinically shown to be significantly more effective at removing oral bacteria from the back of your tongue, where toothbrushes are unable to reach. So do yourself (and everyone else) a favor and include tongue scraping in your morning routine.

mean girls bad breath GIF

3) Journal

Neuroscientists believe that humans can have an average of 50,000 to 70,000 per day, meaning anywhere between 35 and 48 thoughts per minute, every single day.

Even more astounding? Between 70 to 80% of those thoughts are negative. It’s no wonder most people fail to achieve their goals. If you’re one of the majority who make the same resolutions year after year, Morning Pages might be the solution for you.

The idea of Morning Pages was developed by author Julia Cameron, who described the practice as “three pages of longhand, stream of consciousness writing, done first thing in the morning.” Cameron writes that there is no right or wrong way to do Morning Pages, nor should you put too much thought into them. Just write anything and everything that crosses your mind.

Many people who do Morning Pages claim that it has been a life-changing experience. Some of the common benefits include less anxiety, more productivity, clarity of mind, more creativity, less negativity, less fear, and brighter mood. Your journal can also help you stay focused on your goals so that you can finally change your new year’s resolutions next year.

bella thorne writing GIF by Midnight Sun

The key to developing a successful morning routine is to take things slowly. Wake up 15-30 minutes earlier than your normal time, and focus on completing just a few tasks in the beginning so you won’t get overwhelmed. Be sure to keep track of your morning routine in a journal and don’t hesitate to change anything that doesn’t work for you.

How To Check For Bad Breath

93% of people don't even know they have Bad Breath. This means if you have to think about it - you probably have bad breath. Luckily there is an easy way to check if your breath is smelly:

Take a silver spoon and slide it on your tongue to the back of your mouth. Hold it there for a few seconds and then take it out and take a whiff. If it smells bad then you have been awkwardly smelling awful in front of everyone you know for a long time. 

Best way to solve this issue is to scrape the bacteria off of your tongue. Bad Breath is formed in the back of your tongue and travels out into the world through your mouth. Get to the source of the issues by getting a tongue scraper and getting that Bacteria off before it puts you into any more smelly awkward situations.

check out Dollar Fresh Squad to get the best tongue scraper delivered to your door each month for just a few bucks:

Why Everyone Should Consider Tongue Scraping (Huffington Post)

Claire McCormick, a Beauty & wellness enthusiast, book nerd, proud mama, and writer for the Huffington post. Wrote this piece on Tongue Scraping on July 28, 2016...

"There’s been a flurry of articles recently about the ancient Ayurvedic practice of oil pulling. Everyone from fashion blogs to CNN have been extolling the benefits oil pulling and recommending the best oil types with which to swish. Perhaps it is our newfound collective obsession with holistic living (of which organic oils are an integral part) that had oil pulling become so on-trend. Not that I’m knocking it — I’ve tried it and found it beneficial... albeit gross.

An Alternative to Oil Pulling
There is, however, another Ayurvedic practice that has not received the same love and attention that oil pulling has, but that has proven benefits to which I can personally attest. I’m writing this to set that record straight and shed some light on... tongue scraping.

Tongue Scraping? Sounds Painful...
It’s not. It is a quick, simple and extremely inexpensive practice (all you need is a $7 tongue cleaner!) that reaps many benefits. I call tongue scraping the “unsung hero of oral health.” I have been enthusiastically tongue scraping for years now, and I don’t see how anyone could try tongue scraping once, see the gunk you remove from your tongue, and not become an enthusiast as well. I therefore urge you to go out and start scraping today.

How About a Professional Opinion?
Kim Shamoun, a veteran registered dental hygienist and fellow tongue scraping zealot, says, “I can’t live without tongue scraping. Without a doubt, it should be a part of our daily oral hygiene regimen. I stress to my patients, friends, family and strangers alike how important it really is. A tongue scraper is the one thing I would want with me on a deserted island... forget the lipstick!”

Why Else Would I Do Something that Sounds Like Medieval Torture?
We all know about, and to some extent suffer from, morning breath. (Am I the only one that performs a huge eye roll when movie lovebirds play kissy face immediately upon waking? No one is doing that IRL. Get a grip, directors.)

Well it just so happens that tongue scraping is one of the best defenses against halitosis, period! And if you scrape regularly, especially before bed, your morning breath will be drastically reduced. Why? Think about it: It’s called “oral hygiene.” So you brush your teeth, you floss your gums, but that big plush carpet that sits on the bottom of your mouth gets ignored. Doesn’t make much sense, does it? Actually, the soft, spongy, bumpy texture of the tongue is the perfect little breeding ground for bacteria! What you scrape off your tongue is this bacteria along with various other toxins (ick). This bacteria is odor-causing, so the less bacteria, the less smell.

How Else Does a Dirty Mouth Affect Overall Health?
Taste. Housing our taste buds is the tongue’s best-known role. But when your tongue is coated in gunk, your taste buds have no chance to fully enjoy that wild mushroom risotto, molten chocolate cake or any other delicious morsel. And decreased taste actually leads to decreased...

Digestion. We all know that digestion begins in the mouth; saliva is filled with enzymes that start breaking down food. And, you know, there’s that chewing thing as well. The cleaner the mouth, the better you can taste your food (i.e., the more “mouth-watering” it is) the better your digestion is!

Plaque. The more soft plaque you have on your tongue, the more hard plaque will form on your teeth. This leads to — yup — bad breath, but also tooth decay! As an aside, every time I go for my biannual teeth cleaning, my dentist compliments me on my at-home oral care. She’s actually told me “There’s really no plaque here for me to clean.” Thank you, tongue scraping!

Overall health. According to the Mayo Clinic (just one of many sources on this subject), oral bacteria and poor oral hygiene are linked to several other diseases, including diabetes, cardiovascular disease and even infertility. At less than a minute a day, tongue scraping is the ultimate ounce of prevention worth a pound of cure!

You Might Be Saying...
You may read this and say (perhaps a bit smugly), “I do clean my tongue, with my toothbrush!” Well, your heart’s in the right place, but you’ve got the wrong tool in your hand. “An ordinary toothbrush is not recommended; it does not remove the micro-organisms from the tongue properly” says Shamoun. Just as the malleable surface of your multi-bristled toothbrush is optimal for cleaning the hard surface of your teeth, you need a solid surface (like a stainless steel tongue scraper) to really clean the squishy surface of your tongue. A U-shaped tongue scraper is where it’s at. I really like super-stylish Amano metal tongue cleaners; Shamoun recommends Breath Rx.

A Tongue Scraping How-to Guide
As I said, it is quick and simple, though timing does matter. Ideally, you want to tongue scrape as soon upon waking as possible, before you’ve eaten anything, drank anything or brushed your teeth. Just open wide (you don’t want to hit your teeth with the scraper), stick your tongue out and, starting from the back, glide the scraper over your entire tongue. Rinse it after each scrape. Do this at least five times, and/or until your scrapes come up clean, meaning you’ve gotten all the gunk off! You may want to do it in the bathroom mirror over the sink at first, so you can make sure you are getting to the back of your tongue. Then, once you’re familiar with the feeling of that, you can do it sans mirror.

“The most posterior portion of the tongue collects the most buildup, so you really have to make sure you reach far back. The frequency should be a regular basis, morning and evening,” advises Shamoun."

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