Tag Archives: health

How Not Sleeping Enough Affects Your Health

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How Not Sleeping Enough Affects Your Health

Not sleeping enough over any prolonged period of time will negatively affect both your mental and physical health. If you are regularly getting less than at least seven hours a night, you will fall into the category of not sleeping enough. Perhaps you already have started to notice some symptoms of lack of sleep. Or maybe, you are unaware of the consequences. Either way, if you, do not sleep enough, you should make a valiant effort to get more of it, and here are a few reasons why:

Your Immune System:

When you are asleep, your body gets to work on fixing and repairing any damage that has occurred during the day. Beauty sleep is called beauty sleep for a reason! The body is able to help strengthen the immune system and regenerate cells which are vital to helping you fight off infections. Over time, if you do not sleep enough, you will find that you fall victim to more colds, flues, and potentially worse infections.

Your Memory:

While you sleep, the brain changes short-term memories into long-term memories. You may find that not sleeping enough goes hand in hand with a bad memory.

Your Central Nervous System:

Not sleeping an adequate amount can disrupt the body’s ability to send, receive, and process information. Sleep deprivation will exhaust the brain just as much as the rest of you. It will affect your concentration levels and you might find it difficult to learn something new. It can affect your coordination, meaning that you are more prone to accidents. This can have drastically tragic consequences on things like driving, for instance. Your mental and emotional state will be in constant flux. You will have more mood swings and become far less patient. It will also affect your decision-making ability. If you have a chronic lack of sleep, you may even start seeing hallucinations or trigger things such as mania and paranoia.

Depression:

Lack of sleep can lead to depression. Having our mood affected in such a way can have very serious consequences. It may even lead some people to consider suicide or begin drinking or taking drugs. The irony is these habits negatively affect sleep even more. If this resonates with you, then maybe going to rehab centers may help you see the light at the end of the tunnel.

Your Heart Health:

The health of your heart is affected by your blood pressure. When you sleep, the body regulates blood pressure and helps to prevents heart disease. That means that by not sleeping enough, you may end up with heart complications.

Obesity:

Unfortunately, not sleeping enough may well be a contributing factor to obesity. Some people who do not sleep enough will find that due to their lack of energy, they eat more sugary or fatty foods to compensate. It is a false economy and does not work. Also, being overweight may cause you to wake up hungry in the middle of the night, resulting in more snacking.

A good night’s sleep, clearly, does a lot more than make you feel well rested every morning. Catch some Zs and let your body work behind the scenes to help keep you healthy.

Featured Image By: Pixabay

4 Questions to Ask Your Doctor Before Surgery   

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4 Questions to Ask Your Doctor Before Surgery   

Do you know what questions to ask your doctor before surgery? When you are deciding if an operation is the best fit for your medical needs, it is important to have all of your questions answered. There are many different factors that will determine if surgery is right for you or not. Here are some questions that should be asked before any decision is made on surgical treatment options.

What type of surgery will I need?

Getting your doctor to answer this question is often the first step in determining if a surgical procedure is right for you. There are three types of surgeries that can be done depending on your medical needs:

Major Surgery:

This includes any invasive process where an incision has to be made into the body and tissues, muscle or fat has to be removed, and some bone has to be cut or modified.

Minor Surgery:

These include operations which do not require major surgery but do require an incision and/or removal of tissues, muscle, or fat.

Reconstructive Surgery:

This type of surgery is performed to correct a problem that has occurred as the result of another condition such as disease.

It is important for you to know about the type of surgery you need since doctors can misdiagnose you. If this happens, don’t hesitate to get help from medical malpractice attorneys so you can be compensated.

What are the potential benefits of surgery?

Ask your doctor about the potential benefits of surgery as different surgeries will offer different benefits based on your needs. For example, if you have a herniated disc in your back that has caused pain for several years, there may be some relief after having an invasive surgical procedure to remove part or all of the damaged section.

Will I be able to go home after surgery? 

Whenever someone has surgery, there is a chance that they can go home from the hospital on the same day as their operation or within 24 hours of being admitted for treatment. However, some patients are required to stay in the hospital for up to five days after surgery. You should know ahead of time what your recovery plan will be so that you can prepare yourself and ensure that proper arrangements are made if necessary.

Will I need a follow-up appointment?

If you have been advised by your doctor to get any kind of surgery, it is important for them to outline a plan for your recovery. This will involve a list of instructions to follow during the first few days after surgery and it is very important that you adhere to these so they can be sure that all goes well with the healing process.

A follow-up appointment should also be scheduled shortly after being discharged from hospital care in order to collect test results, check your recovery, and answer any questions you may have.

If you need to get surgery, the best thing you can do is ask a lot of questions. Make sure you know everything that will be happening to your body before you consent to any procedure. Being informed is the only way to get peace of mind before you have an operation.

Featured Image By: Sasin Tipchai from Pixabay

Cost Effective Ways Of Losing Weight And Being Healthy   

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Cost Effective Ways Of Losing Weight And Being Healthy   

One of the main reasons why people struggle to lose weight today is because they deem it to be too expensive. You only need to take a trip to a supermarket to see that the processed, unhealthy foods are exceptionally cheap, while it costs a lot more to get your hands on the good stuff, like fish, organic fruit and vegetables, and white meat. Plus, you then have the likes of a gym membership and exercise equipment to add into the mix. It’s not hard to see why the expense can be off-putting. Nevertheless, you can lose weight healthily without spending a fortune, and here are some ways to do so:

Embrace free exercise options:

Yes, joining the gym is going to cost you money. However, there are many different ways that you can lose weight. You don’t need a personal trainer, nor do you need to buy expensive exercise equipment. What about a good old-fashioned run or power walk? This is one of the best ways to exercise and it doesn’t cost a dime. Also, thanks to the Internet, you can gain access to so many different exercise videos free of charge. All you need to do is a quick search on YouTube or another video site and you will see all different types of exercise videos you can follow, from Zumba to yoga. You no longer need to pay to go to a class.

Rethink your commute:

Another easy and effective way to incorporate free exercise into your lifestyle is to rethink your commute. If you live within a few miles of your place of work, how about biking or walking there? If this is not an option, small changes can make a massive difference. For example, take the stairs and stop using the elevator.

Skip ‘healthy’ convenience food:

Not all healthy foods are expensive – carrots are probably one of the cheapest things you can buy in a grocery store! What is expensive, however, are those convenient ‘healthy’ foods. You know, those 100-calorie snack packs, and the ‘healthy’ ready meals that are available in supermarkets. These are nothing more than budget drainers. You would be much better off buying a packet of dried fruit and nuts and making your own snack packs with sandwich bags. Weight loss has a lot to do with budget control, but do you really need to spend way over the odds for someone to give you the right quantity? You can do this yourself. In fact, if you’re worried that you will overeat, all you need to do is carry a measuring cup with you, and this will ensure that you are always on the right track.

Buy in bulk:

One of the best ways to save money when you are shopping is to buy in bulk. You can buy the likes of frozen vegetables, wholemeal rice, and oatmeal in bulk, and this will save you a lot of money. Another option is to buy a whole chicken instead of buying chicken pieces. You can easily cut the whole chicken up yourself into portions for the week. This will save you a good deal of money over time.

Are you eligible for surgery?

If you are deemed morbidly obese, you may be eligible for surgery. This is something that you may have to fund yourself or you may be entitled to some form of monetary assistance from the government. This all depends on your unique circumstances and where you live. Nevertheless, it is something that is worth exploring further, and this is certainly a case of money well spent if your weight is having an extremely detrimental impact on your health. You can’t put a price on living longer, but as any medical malpractice attorney will tell you, selecting a surgeon carefully is critical.

Ditch the red meat:

Ditching the red meat is not only good for your diet, but good for your bank balance too. Lamb and beef can cost a considerable amount of money and they contain more calories than white meat, such as chicken and turkey. Instead of embracing the red meat one night a week approach, why not go meatless? Turning veggie, even if it is for one night every week, will make it a lot more cost efficient for you to lose weight.

Make the most of vouchers and coupons:

Last but not least, one of the best ways to save money on your grocery shopping is to make the most of vouchers and coupons. Nowadays, you only need to do a quick search online to find hundreds of vouchers for different stores. You can also make the most of money saving apps too. Also, a lot of supermarkets and grocery stores offer you a discount on your first purchase so it’s worth exploring the option of buying from different stores from time to time. Don’t forget to make the most of loyalty cards as well; those reward points certainly add up over time.

If you follow the advice that has been discussed above, you should be able to lose weight without it impacting your bank balance. While there are a lot of companies that profit from exploiting people’s want to lose weight and live a healthy lifestyle, you don’t need to buy into what they are offering. Being healthy doesn’t need to cost a fortune!

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Top Tips For Looking After Your Teeth

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Top Tips For Looking After Your Teeth

The ABCs of oral health is brushing, flossing, and rinsing, but they’re not the only measures to take. In order to achieve a sparkling smile, you should go beyond squeezing toothpaste out of the tube – you should get started with the tips below:

Visit The Dentist:

The reason you don’t see the dentist often is likely to be a dental phobia, financial constraints, or just plain neglect. Visit your dentist regularly (the ADA recommends twice a year), and you’ll detect problems like decay, gum disease, trauma, or cancer earlier when they are more manageable, not to mention easier and less expensive to deal with.

Recognize The Age:

Most parents tend to overlook the oral health needs of their toddlers and elderly relatives, but they require regular dental visits just as much as the rest of us. Before they’re coordinated enough to tie their own shoes, children should be seen by a dentist by the age of one. The elderly have their own oral health issues too. As people age, their saliva production decreases, resulting in more tooth decay and discomfort for people wearing dentures. Arthritis and dental decay can make brushing and flossing difficult.

Drink Less Soda:

Having an extra fizzy drink is fun, but it is also partly responsible for the bad effects soda has on our teeth. Carbonated soda contains phosphoric acid and citric acid, both of which act to erode the surface of your teeth. Even though one can or more of soda a day won’t harm your teeth, drinking more than one of them makes them more susceptible to cavities. You can add flavor to water by slicing citrus, crushing berries. or adding mint leaves.

Mind The Sugar:

Tooth decay is caused, in large, by sugar consumption. Plaque forms in your mouth and consumes your tooth enamel and gums as it fuels bacteria. When you indulge in sweetened coffee in the morning or ice cream at night, your pearly whites are bombarded with twenty minutes of acid production. Try cutting down on sugary treats and brushing and flossing every time you eat or snack to avoid being one of the twenty percent of Americans who suffer from tooth decay.

Use The Right Toothbrush:

It is best to use a brush with soft bristles. A brush this size should last for two to three months with proper care. Whenever you notice bent bristles, it’s time to replace it – but don’t wait too long. It is possible to damage the teeth and gums even if a straight bristle tip does not become rounded.

Practice Proper Technique:

While most people know that they should brush their teeth at least twice a day, a lot of people don’t bother thinking about how they should do it. Make gentle, short, circular motions with the toothbrush at a forty-five degree angle pointed toward the gum line. Be sure not to over brush each tooth. Over brushing damages teeth and erodes the gum line.

Good Flossing:

A healthy mouth and teeth are nurtured by flossing. It can cause friction and damage your gum line when you don’t floss properly, just like brushing. Keep about two inches between your fingers as you wrap floss around your index fingers. You can use an automatic flossing device to break up plaque and keep your gums healthy. If not, make sure that you unroll fresh floss for each tooth while keeping it tight against the tooth.

This guide should help you to look after your teeth and keep them healthy for bright, radiant smiles all of the time! 🙂

Featured Image By: George Becker from Pexels

What’s Going Wrong With Your Health Right Now?   

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What’s Going Wrong With Your Health Right Now?   

What is wrong with your health right now? We can almost guarantee that you are not as healthy as you would like to be, which means that you need to make a conscious change. You don’t want to be stuck in a cycle where you change one thing about your health, to then change another, lacking on the first until it is non-existent. In this article, we’re going to be looking at some of the things that could be wrong with your health right now and the things that you can do to combat them:

You’re Not Eating Properly:

The first thing that you need to do is look at your diet. It’s likely the case that you are not eating properly which is terrible for your body. For example, if you are constantly reading up on dry-aged steak news rather than actually cooking healthy meals with the food that you have in the fridge, you’re going to be ordering a lot of takeout. We’re not saying that takeout every now and then is bad, but we are saying that you need to make use of fresh fruits and vegetables, lean meats if you eat them, and other healthy foods.

Your body needs the correct vitamins and minerals in order to keep going, and you are responsible for giving them to it. If you don’t, you are going to see some changes to your body that you are not going to like.

You’re Not Moving Enough:

It might also be that you are not moving enough. If you are somewhat of a couch potato, then you know that you need to exercise more. If you’re thinking that exercise isn’t your thing, it doesn’t need to be. Nobody is saying that you have to go and sign up to a gym right now, completing high-intensity workouts six times per week as this is going to be far too much. In fact, you will probably hurt yourself if you try to do this. Instead, we recommend that you start going on a walk twice per day for around half an hour. This is enough to get your body moving, get your blood pumping, and help you become fitter.

You’re Not Sleeping Enough:

Sleep is important because this is when your body does all of the things that it can’t do when you are awake. If you are not sleeping enough, you need to make some conscious changes such as removing all tech from your room when you go to sleep at night and going to bed at an earlier hour.

We hope that you have found this article helpful and now see some of the things that could be going wrong with your health right now!

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Adults Can Rock Braces Too   

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Adults Can Rock Braces Too   

If there is one thing that we’re noticing more and more of, it is adults getting braces. After all, is there anything more attractive and confidence boosting than a beautiful smile? If you are self-conscious because you have crooked teeth, it is never too late to put it right. A lot of people assume braces are only for children, but this could not be further from the truth. Read on to discover how orthodontists can help you to achieve the perfect smile with adult braces:

Why have adult braces become so popular?

With every generation that passes, our teeth are staying stronger. However, just like the rest of your body, the challenges of aging can take over. We tend to assume that our teeth only really move when we are kids and we are still growing, but that’s not the case. Our teeth can shift naturally or because of the medication that we have taken. Therefore, more and more adults are turning towards braces to help them with this. We are also noticing more adults wearing braces for purely cosmetic reasons. It seems that we are now more concerned with our smiles than we have been. We want to feel amazing and look amazing too.

There are, of course, adults who are getting braces today simply because they didn’t get them when they were a child. Such issues that can be corrected include the likes of a jaw joint disorder, incorrect jaw position, cross-bites, under-bites, overbites, crowded teeth, and crooked teeth. If these problems are not treated, they can cause issues with chewing and speaking, earaches, headaches, TMJ, gum disease, and tooth decay. Even if you are an adult, it is still better to get braces now rather than never getting them at all!

How long will you need to wear braces for?

Everyone is different so the best thing to do is book an appointment with an experienced orthodontist who offers a range of dental services and will be able to advise on this. Nevertheless, most people do tend to wear braces for around eighteen months. Generally, the time spent wearing braces is a lot shorter than it used to be. The installation process is quicker too, usually taking between an hour or two. It is advisable to visit your dentist on a regular basis so that the braces can be adjusted as needed, ensuring that your teeth are being gently pushed in the right direction.

So there you have it: an insight into adult braces and how they can be beneficial today for a straighter smile and healthier teeth.

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Kicking Off A Keto Lifestyle   

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Kicking Off A Keto Lifestyle   

If you’re looking to start a keto diet, then you had better be prepared to commit to it. It can take some time for the effects to start showing but, once they do, you will be surprised at how much you might lose. However, before you jump into it head first, it’s best to plan your approach and make sure that you’re not inadvertently setting yourself up for a harder journey than you should. Here are some tips on how to start:

What is a keto diet?

Keto diets are all about keeping your food intake low in carbs, high in fat, and with good protein content to better control your blood sugar levels. This is to encourage the body to switch from burning glucose to burning fat as fuel. When your body starts to rely on burning fat for fuel primarily, you can reach weight loss goals more easily.

Get tracking:

One of the better things about keto diets is that you don’t need to necessarily track calories. You can if you want, but what you want, instead, is to focus on your macros. These are the nutrients themselves that are in the food you eat, with carbs, protein, sugar, and fat being those that are tracked primarily. There are keto macro trackers that can help you track those macros and see what foods might push you over the balance you’re aiming to maintain.

Find keto recipes:

As mentioned, a keto diet will involve you eating fewer carbs, eating more fats, and maintaining a moderate amount of proteins. It’s not like a carnivore diet, in that vegetables and certain grain based foods are still allowed. However, you want to find low carb varieties of foods, like this recipe for keto pancakes available here. There are plenty of keto recipe sites on the net. You should do some scouring, find enough to get you through a week’s worth of meals, and experiment to see what you like.

Learn to love keto snacks:

When it comes to snacks, we tend to reach for the high sugar or high carb things first and foremost. Clearly, this isn’t possible on a keto diet. But that doesn’t mean you have to cut out snacking entirely. While it’s always smart to keep it to a managed level, being unable to indulge cravings at all makes it a lot easier to quit out on a diet early, so you can look at these low-carb snacks featured here for some ideas of what you can have instead.

Keep up with water:

When you’re in a state of ketosis, burning through fat for fuel, you will find that you excrete fluids a lot more. You will sweat more during exercise and are also more likely to go to the bathroom more often. As such, you can easily find yourself dehydrated and feeling awful if you aren’t also increasing your water intake.

With the tips above, starting a keto diet can be a lot easier. It’s not “easy”, but it can definitely be more manageable.

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Getting Back To Work With An Injured Finger   

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Getting Back To Work With An Injured Finger   

No matter what kind of injury, you need to make sure that you don’t exacerbate it when you return to work. For a lot of people, a finger injury might not seem like a big deal. However, if you spend a lot of your time working, it can really get in the way. As such, here are a few tips to help you get back to tapping away without worrying about exacerbating the injury any further:

Take on a little less work:

It might not sound like the solution that you want, but you may simply have to get used to the fact that you’re not going to be able to type as much as you could. Most finger jams and sprains don’t take more than a few days to heal but, in the meantime, you shouldn’t think that you can keep up with your pace just by relying on your other fingers. This is going to strain other parts of the hand much more than they’re used to, which can then lead to repetitive strain injury in the hand or wrist, which can see you taking even longer to get better.

Make sure that it’s resting:

If you’re typing at the keyboard, you need to make sure that you’re not using the injured finger to do so. You need to keep that finger in a state of rest as much as possible. One of the best ways to do this is to make sure that it’s dressed to avoid using the fingers any further down your hand (so, don’t use your pinky if you have injured your ring finger, for instance.) Learn how to wrap a jammed finger so that you can keep it compressed and prevent it from wiggling too much while you’re typing, as well. It might take a while to get used to typing without all your digits on your side, but it is worth it.

Managing the pain:

Even if you’re able to avoid using the affected finger while you’re working, you’re still going to be moving the digits around it, which can affect the tendons controlling that finger. Micro-movements can still cause the pain to get a little worse. For that reason, you might want to look at some of the natural ways of easing pain that you can rely on during the day to make sure that you’re alleviating some of the stress that you might be causing. If the feeling starts to tick a little higher on the pain chart, it’s important to stop and rest for a while. Don’t work through the pain, that can only make it take longer to recover fully.

You might be going a little slower than usual for a while, but it’s important to make sure that you give your finger the time it needs to heal. If you have to talk with your employers or clients about maintaining expectations until you’re back at full strength, then you simply have to do it.

Featured Image By: Pixabay

How To Cope With An Exercise Injury   

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How To Cope With An Exercise Injury   

The recovery process for sports injuries usually concentrates on physical rehab. But for athletes, it’s also important to incorporate sports psychology techniques to help them recover mentally. When you’re otherwise healthy and physically active, an injury can be frustrating. Resilience is needed both physically and psychologically to cope with injury stress.

Despite these feelings, it’s important to move forward and find more positive ways to overcome this setback. Athletes who can handle injuries gracefully will become more focused, flexible, and resilient. The following strategies can help:

Educate Yourself:

Ask your doctor, trainer, coach, or therapist the following questions to learn what you need to do to heal quickly and fully:

  • Do I have an injury (what type is it)?
  • How can I get treated?
  • Why am I receiving these treatments?
  • Can this be recovered in a reasonable amount of time?
  • During rehabilitation, what should I expect?
  • Are there any safe alternatives to traditional exercise?
  • If I get worse, what are the warning signs?

A second opinion may be necessary if you feel uncomfortable with the response from your care team.

Recovery Is Your Responsibility:

Your recovery can be impacted if you take responsibility for it. A greater sense of confidence can be found when you take control of your recovery process. The process also helps you recover faster than trying to return to the level of performance that you had before your injury. Making sure you have a first aid kit with medical ice packs is a start to taking responsibility and good care of yourself.

Stay Committed To Your Recovery Process:

Others may lose motivation and slack off on their therapy, while others may become discouraged and quit. To heal quickly, be committed to your treatment and listen to your doctor and/or athletic trainer. You can stay balanced as you achieve your healing goal by setting small daily or weekly goals that build momentum. You should also speak to yourself positively.

Stay focused on what you need to do and not what you will miss during your daily rehab. Work hard and maintain a positive attitude throughout it.

Get Support From Others:

Following an injury, it is common to isolate from teammates, coaches, and friends. You should keep in touch with others as you recover. They can offer advice or encouragement when you need to vent. Make sure that you are surrounded by strong, positive people who can encourage you during your recovery and boost your spirits when you are feeling discouraged. It can be very comforting to know that you are not alone when you suffer an injury.

These four tips should help you to look after yourself during recovery from an injury. Be good to you and get well soon!

Featured Image By: Andrea Piacquadio from Pexels

Safety Tips For Exercising Outdoors   

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Safety Tips For Exercising Outdoors   

Whether it’s a gentle breeze caressing your face while you run or the sun kissing your skin while you cycle, taking your workouts outdoors is always a refreshing experience. However, it is necessary to exercise without putting your health and safety at risk. Are you thinking about taking your fitness regimen outside? Here are a few tips that can help you stay safe while you exercise:

Map your route ahead of time:

It would be pretty frustrating losing your way when going for a run, walk, or cycle outside, especially if you’re new to the area. Thankfully, almost all smartphones come with a Map application and GPS functions, so you can plan your route before setting off. It is also advisable to share your route with someone you trust before you leave. If you take your phone along, be sure to keep your location on to make locating you easier if you should get lost or injured. If you already know your area, ensure that you avoid inconvenient places like construction sites, busy streets, etc. You might also want to avoid areas with stray animals to prevent incidents such as dog bites.

Dress for safety:

From workout clothes to the shoes you wear, you should aim for comfort and safety. Regarding footwear, having on the right shoes for the right activity will help to avoid blisters, twisted ankles, or any other injury. Also, your clothes should not inhibit blood flow or airflow in any way. If you plan on doing your outdoor workout at night or under poor visibility, you should wear workout clothes with features that make you more visible, especially when working out near busy roads. For example, you can wear bright colored clothes or opt for ones with reflectors to make you more visible to motorists.

Take your cell phone along:

Carrying a phone along when going for a run can be an inconvenience as you want to run or cycle ‘freely,’ but you also need to be safe. And if you get lost in an area without any internet connection, you will need something to use to call for help. Many workout garments come with spaces to store cell phones and keep them out of the way until you need them.

Protect yourself from the sun:

Sunscreen is an absolute must if you plan to work out in the sun, especially for your face. It is best to look for sunscreen products designed specifically for athletes, as they wouldn’t come off when you sweat. Moreover, the heat can wear you out pretty fast, so don’t forget to carry a bottle of water along. If possible, try to exercise during or after sunset because the sun can be scorching in the afternoon.

Protect yourself from the cold:

Cold temperatures can also drain your energy. It is possible to burn about 6,000 calories in one day when exercising in the cold. So, make sure you wear protective clothing. You might also want to take a bottle of water along to sip, as cold temperatures can suppress thirst, and you don’t want to be dehydrated.

Working out outdoors is great but doing it safely is the best with the tips above!

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