Caffeine…it’s the drug that has billions of people worldwide firmly in its grasp. In the United States, an estimated nine in 10 people consume caffeine at least once per day, with coffee being the most popular caffeinated drink. This is incredibly true when you consider the amount of products that say things like, “Don’t talk to me before coffee.” If you are one of the few people who enjoy a caffeine-free lifestyle, fear not because you are not alone. 

The Food and Drug Administration (FDA) reports that consuming 400 milligrams (mg) of caffeine daily is not linked to negative side effects. That is about two to three 12-ounce cups of coffee. Health experts actually confirm that there are several benefits of consuming caffeine, including faster metabolism and lower risk of diabetes, heart disease, and Alzheimer’s disease. That said, some researchers found a wider range of benefits by completely eliminating caffeine from your diet. Continue reading to learn more about the benefits of living caffeine-free.

Better Sleep

If you drink caffeine religiously, especially later in the day, your sleep may be affected. A 2023 review found that drinking caffeine during the day could reduce total nighttime sleep and affect sleep quality. Reduced sleep and poor sleep quality can result in daytime drowsiness, stress, and excess eating. That is especially true if you drink caffeine within eight hours of going to bed. You may also find that being caffeine-free helps you fall asleep more easily. 

May Improve Dental Health

How many of you have gone to the dentist for a teeth cleaning and realized that the hygienist spends extra time on the insides of your front teeth? That is primarily stain from tea or coffee, but it can be from other things as well. Many caffeinated beverages, including energy drinks, can stain the teeth. The reason for that is because caffeinated beverages contain a lot of tannins, which cause buildup and discoloration of tooth enamel. Additionally, the acidity of caffeinated beverages can also contribute to enamel wear and decay. 

Balanced Brain Chemistry

Caffeine has an effect on your mood, which is why many people perk up after a cup of coffee. Caffeine alters brain chemistry in a similar way to drugs like cocaine, and the same can be said for sugar. Researchers note that caffeine can fulfill some of the criteria used to measure drug dependence. Consuming more than 400 mg of caffeine per day can result in caffeine withdrawal symptoms when you stop drinking it. Some of these symptoms include anxiety, fatigue, headache, and sweats, and they begin 12 to 24 hours after consuming caffeine. After about nine days, the symptoms stop and you can start experiencing better alertness. 

Reduced Anxiety

If you consume too much caffeine (over 400 mg daily), you can experience feelings of anxiety and stress. Caffeine delivers a burst of energy, which is why many people consume it. That energy also stimulates the body’s fight or fight hormones, which can increase anxiety, nervousness, heart palpitations, and even panic attacks. If you are already prone to anxiety and stress, you may want to consider living a caffeine-free lifestyle. 

Lower Blood Pressure

Research on the relationship of caffeinated drinks affecting cardiovascular health and blood pressure is limited. The American Heart Association (AHA) suggests that drinking more than 12 eight-ounce cups of coffee per week can increase blood pressure, anxiety, and the risk of heart palpitations. That is most likely due to the stimulatory effect that caffeine has on the nervous system. The research is mixed because a 2023 review found that higher coffee consumption reduced the risk of  hypertension by 7%. The same report found that drinking one to three cups of coffee per day increased the risk of hypertension, so more research is needed.

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There are many people who claim that they don’t even have time to stretch. If you have time to watch a show or check Instagram, you have time to stretch. It’s called multitasking, people. The easiest way to maintain a consistent stretching routine, however, is to do it as soon as you wake up. You want to know the best part? You don’t even have to get out of bed! Start stretching from the moment you open your eyes in the morning. 

There are bed-friendly yoga stretches that can help loosen up the body and get it ready for the day. Some may call these lazy stretches, but if this is the routine that motivates you to start stretching, you can’t knock it. Check out these highly feasible moves that you can do before you even brush your teeth!

Lying Tree Pose

No need to balance on one leg in the lying down version of this classic yoga pose. Slide down on your bed until you can raise your arms overhead without hitting the headboard. Raise your arms overhead and bend your right leg, drawing your right foot up until it is near your left knee and inner thigh. Allow your right knee to fall out to the side and place the sole of your right foot on your inner thigh and knee. Hold this position for 10 seconds and then repeat on the other side. 

Spinal Twist

This is a great stretch to do, especially if you wake up with some lower back or glute pain. Extend your arms out to the sides, forming a “T” with your body. Bend your left leg and draw your knee toward your chest. Aim to keep your back flat on the bed as you cross your left leg over your right to bring it down toward the bed. You can use your right hand to aid this process, but don’t twist so much that your back is not flat. You should feel a stretch along your left glute and lower back. Hold for 10 seconds and then repeat on the other side. 

Heel Slides

Aiming to activate the hamstrings and glutes, heel slides can help wake up your lower body in the morning. Lie flat on your back and raise your arms overhead. Bend your right knee, but do so in a controlled motion, sliding your right heel up as far as you comfortably can. Complete five repetitions and then switch sides. 

Lying Hamstring Stretch

Lie flat on your back and bend both knees, planting your feet about six inches away from your buttocks. Straighten your right leg and raise your foot up toward the ceiling. Ideally, keep your foot flexed with the sole of your foot parallel to the ceiling. Flexing your foot helps deepen the stretch in the calf and hamstring. You can reach your hands around your right hamstring to help hold your leg up, but also to draw it closer to you for a deeper stretch. Hold for 10 seconds and then repeat on the other side. 

Reclining Pigeon Pose

This is the last stretch in the sequence and it’s excellent for relieving tightness in the lower back and glutes. Lie flat on your back and bend your knees, planting the soles of your feet about six inches away from your buttocks. Bend your right knee out to the side and place the outside of your right ankle just above your left knee. Interlace your fingers around your left hamstring and pull until you feel a stretch along your right glute and hip. Press your right knee away from you to deepen the stretch. Hold for 10 seconds and then switch sides.

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Oil pulling may help reduce the presence of harmful bacteria in your mouth and decrease the risk of some health conditions. It is an ancient Indian folk remedy that claims to whiten your teeth, freshen breath, and improve oral hygiene. Unfortunately, no scientific research confirms these claims, but this article aims to explore whether oil pulling is effective, or just another trend. 

Oil pulling is somewhat controversial, despite its thousand-year history. It is an Ayurvedic practice that helps care not only for the mouth, but also for the entire body. Oral health extends beyond the teeth and gums, so adding coconut oil pulling to your oral hygiene routine may come with added health benefits. 

What Is Oil Pulling?

This ancient remedy from Ayurveda originated in India over a thousand years ago. The practice is simple: you take a small amount of high-quality, organic oil and swish it in your mouth for 15 to 20 minutes. You can use various oils, but they need to be high-quality, food-grade oils. Coconut oil is the preferred oil to use because it exhibits antibacterial properties. The primary benefit of oil pulling is that it reduces the amount of harmful bacteria in the mouth, which create biofilm on the teeth, also known as plaque. 

Having a small amount of plaque on the teeth is fairly normal. It only becomes problematic if it gets out of hand, leading to the following potential outcomes:

• Bad breath
• Gingivitis, or other gum-related issues
• Cavities
• Gum disease 

How Does Oil Pulling Work?

By swishing the oil around in your mouth, it helps sweep away and dissolve bacteria in the oil. As previously mentioned, oil pulling works best with extra-virgin coconut oil, but it will work with almost any oil. Coconut oil has a more pleasant taste and a higher fatty acid profile, especially lauric acid, which exhibits antimicrobial activity. 

What Are The Benefits?

There are many purported benefits of oil pulling and it enhances your oral care routine of flossing and brushing. Many people agree that it is better for your teeth than harsh mouthwashes, which typically contain toxic chemicals and alcohol. When you swish the oil around your mouth, it binds to plaque buildup on the teeth. Not only does this help strengthen the teeth and gums, but it also helps prevent cavities and tooth decay. It also can reduce the bacteria that causes periodontitis and halitosis. 

Some people report that oil pulling helped them get rid of bad breath, which usually happens because of the chemicals and gasses produced by oral bacteria. Getting rid of some of these bacteria can help improve oral health and reduce the likelihood of bad breath. More studies are still necessary to determine the efficacy of oil pulling to reduce halitosis. 

Ultimately, oil pulling can reduce the presence of Streptococcus mutans in the mouth. This bacteria is a key player in the development of plaque buildup and tooth decay. A 2016 study involving 60 adults found that oil pulling with coconut oil for 10 minutes daily significantly reduced the number of Streptococcus mutans in saliva in just two weeks. A previous study in children  found that coconut oil was just as effective as chlorhexidine mouthwash at reducing Streptococcus mutans. These results are promising, but more studies are necessary to prove the efficacy of oil pulling. 

Dangers Of Oil Pulling

This is not a death-defying feat, but it’s always beneficial to understand the risks or cons involved with an alternative remedy. Oil pulling can be a great addition to your oral hygiene routine. There are no known side effects to it, but some people report negative reactions to coconut oil. If you have a topical or internal reaction to coconut in any way, do not use coconut oil for oil pulling. Sesame oil would be a better alternative.

Some people also have concerns about oil pulling with amalgam or mercury-based fillings. According to some holistic dentists, oil pulling is safe with mercury fillings and it may help pull toxic metals out of the nerve endings. If you swallow the oil, though, it may give you a slight stomach ache. Make sure you do not swallow the oil, or else you may reabsorb the bacteria that you’re trying to eliminate!

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Nobody wants to look at a picture of themselves and see a whole lot of yellowing their smile. At the same time, harsh whitening strips can irritate the gums and teeth, especially if you are more sensitive to those strips. You don’t have to carefully place whitening strips on your teeth now that you have this homemade toothpaste recipe that helps to whiten teeth. It contains activated charcoal, which is mildly abrasive and helps get you a brighter smile. 

Avoid Harsh Teeth Whitening

If you want a gorgeous smile that’ll stand the test of time in family photos, chemical whiteners may not be your best bet. According to research, chemical whitening strips may cause gum irritation, tooth sensitivity, or permanent enamel damage. What’s even more interesting is that scientists don’t quite know how these strips work exactly, or the effects they have in the long run. 

At-home whitening treatments tend to contain hydrogen peroxide, which helps remove stains or general discoloration. Hydrogen peroxide can be beneficial in certain situations, but it may not be the best ingredient for oral care. Hydrogen peroxide bleaching agents damage dentin, the tooth layer underneath enamel. If you have weaker teeth, you have a greater risk of developing tooth decay. Even though you see a product in stores, that doesn’t mean it is good for your health. 

Whitening Teeth The Natural Way

There are many excellent toothpaste recipes that contain natural ingredients. Some companies offer great options in stores, but they can be quite expensive. If you are on a homemade kick and want to add more DIY recipes to your collection, this toothpaste is a great option. This whitening toothpaste contains beneficial ingredients and stays the same consistency at any temperature. The reason for that is because this recipe does not contain coconut oil, a popular ingredient in DIY oral care recipes. It contains MCT oil, which is derived from coconut oil, but stays liquid at different temperatures. 

This natural toothpaste is not as sweet as the conventional toothpastes you’re familiar with, nor does it foam. It doesn’t contain baking soda, so it won’t be salty like other natural options. This recipe contains a small amount of essential oils for flavoring. 

Essential Oils In Toothpaste

For the record, not every essential oil is safe to put in your mouth. Some are safe for adults and not for children. The quantity of the oil(s) you choose also plays a role. Cinnamon or peppermint essential oils are irritating and you should use these options sparingly, especially when compared to orange essential oil. Essential oils are completely optional for this homemade whitening toothpaste, but they can make it taste better. You may want to use grapefruit or lemon essential oil. 

Before we get to the recipe, we must discuss activated charcoal. It is a great ingredient for whitening teeth because it helps remove surface stains. Incorporating it into a recipe is much better for your teeth because it isn’t as harsh as using it with water alone. Activated charcoal also helps to improve the pH level of your mouth, making it more alkaline to protect against cavities and gingivitis. 

Homemade Natural Whitening Toothpaste

Ingredients:

• 1/4 cup calcium carbonate powder
• 3 tablespoons xylitol powder
• 1/4 cup MCT oil
• 2 teaspoons activated charcoal powder
• 20 drops essential oil of choice (optional and see above information)

Instructions:

• Before you begin, make sure that the xylitol powder is finely ground and not coarse. If necessary, add it to a coffee grinder and blitz until very fine. 
• Add all of the ingredients to a small bowl and whisk to combine. Transfer the mixture to a glass jar or squeeze tube and use as needed when you brush your teeth. 
• Store in a cool area and do not allow water to get into the jar or tube of toothpaste. 

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Getting punched in the face isn’t fun. Especially when a tooth gets knocked out! Learn the science behind fallen teeth and how to potentially save your teeth!

Chapters:
0:00 Intro
0:43 Your tooth can go back in if it gets knocked out?
2:09 What will damage a knocked out tooth?
3:05 What should you put your tooth in if it’s been knocked out?
4:10 Outro

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This spinach, banana, and almond butter smoothie tastes like it was made for a superhero. Although it doesn’t give you the ability to fly or superman-like strength, it does supercharge your body with healthy fats, protein, fiber, and more. Spinach, although it colors the smoothie green, takes a back seat to the sweetness of the banana and nuttiness of the almond butter. There’s no way to be sure, but legend has it that your taste buds do a little dance after every slurp because the smoothie is that tasty! The almond butter really adds that extra oomph of flavor, so much so that you’ll be slurping it down faster than you can say “superfood.”

Where do we begin in regards to the health benefits? This smoothie is like a professional shot to the liver, but in the best way possible. Spinach is full of iron and fiber, which works to keep you satiated and fuller for longer. Bananas offer a lot of a potassium, which not only works to keep sodium levels down, but also aids muscle recovery. The almond butter is an excellent source of protein and healthy fats, not to mention nutty goodness. When you add all of those ingredients together, even though it isn’t the longest list of ingredients, you end up with a tasty, nutritious smoothie. One glass may even have you feeling like Popeye! Just be sure to brush your teeth after because you don’t want to walk around with spinach in your teeth all day.

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Usually the two bottom middle teeth are the first ones to erupt. But did you know that baby tooth buds start to form at just 5 weeks into pregnancy?!

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Pay attention to your teeth! They tell a lot. If your mouth feels like it’s on fire, it may be burning mouth syndrome (BMS). BMS is caused by nerve damage in the mouth, and can happen when you have diabetes because the blood sugar levels that can affect the nerves in the mouth.

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Now, more than ever, there is a huge obsession with strength training. It is a great way to increase muscle strength, but that doesn’t mean you should obsess over strength and strength alone. Cardiovascular training and stretching are two other integral pillars of exercise, but one that is not typically discussed is mental training. You see, the brain is just like any other muscle, and training it will help it perform optimally.

You’ve heard of aerobics, but what about “neurobics?” Essentially aerobics for your neurons, neurobics is a method of brain training to increase brain capacity and improve memory. One author, Jim Kiwk, explains that if you don’t use your brain, you’ll lose it. Kiwk also states that there are easy ways to challenge your brain, and they don’t take too much time. Accelerate your learning capacity and enhance your brain with the following exercises. 

Use Your Opposite Hand

Although some people are ambidextrous, most people tend to stick with their dominant hand for everyday tasks. Try to use your non-dominant hand to do simple tasks, such as brushing your teeth or eating, to activate a different part of the brain. You don’t have to think when you use your dominant hand because most things are muscle memory. If you switch things up to use your non-dominant hand, you have to use more brain power. Additionally, using your non-dominant hand forces you to be present. You direct your full focus on the activity or task at hand, so you know you are not distracted by anything else. 

Turn Off Your GPS

There is no doubt that technology makes many things convenient, so much so that you don’t have to think about some things. Therein lies the problem! You want to flex your mental muscles from time to time, so Kiwk encourages you to refrain from looking up your destination on your device. Rely on your memory to get you where you need to go, provided you have a few extra minutes to recall mental directions and the destination is familiar. People lack confidence because they lack mental competence. You are capable of so much and probably know your way around better than you realize you do. Make the effort and use your brain, even if that means that your route ends up being a little longer. 

Make Passive Activities Active

You have the ability to make any activity more mindful, even something as simple as watching TV. How often do you sit down to watch a show or movie and end up scrolling through social media or playing Candy Crush 10 minutes into your show/movie? You don’t have to mindlessly watch the movie just because you put your phone down, though. Envision yourself as a certain character from what you are watching. What would you do if you were in their situation and what can you learn from the character’s arc or journey? You can also practice this skill with other forms of entertainment. It may actually help you improve empathy and your ability to switch positions or characters in a narrative. 

The takeaway from all this is that exercising your brain is much easier than you think it is. All you have to do is make small changes in everyday activities to make a positive impact on your cognition and memory. Practice some neurobics and you’ll feel stronger every time you do them!

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Whether you are young or old, it’s easy to get into the Halloween spirit. It is fun and exciting to dress up and embrace all things scary, but this day is really all about the candy. A child loves the opportunity to walk door-to-door in costume and retrieve candy from those eager enough to pass it out. Adults will walk by a bowl of candy in the office, sneakily grabbing a couple every now and again. Parents may even take some select treats out of the Halloween night’s big haul!

A good bag full of treats is hard to resist. Although the various candies can taste amazing, they often come with a cost: dental problems. A new report found that 35% of Americans have experienced candy-related dental issues. Dentists encourage people to make smarter choices when it comes to which candy they choose to enjoy. Daily or frequent consumption of candy will result in negative consequences for the teeth. According to that new report, the following dental issues may be caused by candy.

Tooth Pain

If candy causes damage to your teeth, fillings, or crowns, you can experience general tooth pain. If you bite into some candy and crack your tooth, it can be extremely painful. A cracked tooth that cracks all the way to the root or nerve can be excruciating and typically requires immediate dental work. 

Chipped Or Cracked Tooth

Not all chips or cracks go all the way down to the tooth’s root. Some people easily chip their teeth on lollipops or other hard candies and don’t fix the chip for months! It is very difficult to chip a tooth and not notice! That said, you can chip part of a tooth while eating and not notice it because it may not hurt. If you don’t address the problem and don’t see a dentist soon after chipping or cracking a tooth, you run the risk of nerve exposure or infection. A cracked tooth loses the outer layer, the enamel, and a cavity can progress at a quicker rate. 

Jaw Discomfort

When you chew hard or sticky candies, you put unnecessary stress on the temporomandibular joints (TMJ). These are the two joints that connect the lower jaw to the skull. If you repeatedly chew hard or sticky candies, you may lead to TMJ pain. Plus, hyperextending for opening the jaw wide to eat larger candies can increase general jaw discomfort. 

Teeth Sensitivity

Bacteria in the mouth can metabolize into simple carbohydrates (sugar) and lower the overall pH in the mouth. An acidic environment can erode the enamel on your teeth, which makes them more sensitive to tooth decay. Even if the bacteria doesn’t metabolize into sugar, it can cause sensitivity to other areas without enamel. Your teeth “feel” via tiny tubules in the dentin layer of the mouth. These tubules have fluid in them, and that fluid can expand or contract in response to cold or hot liquids, sweets, or other food items. People with gum recession are typically more susceptible to tooth sensitivity. 

Gum Infection

Although the report didn’t mention gum infection as a dental issue caused by candy consumption, it is a possible outcome. Little pieces of candy can get trapped between the teeth in the gums or in gum pockets, where floss cannot reach and remove the candy. If candy remains wedged under the gums or between the teeth, you can experience cavities or a periodontal abscess, which is a localized gum infection. 

Damaged Fillings Or Crowns

If you eat sticky candy and you have a filling or crown, you run the risk of pulling out a piece of the filling or crown. If the candy does pull out the filling or crown, the sugar from candy can become trapped in the tooth, which can lead to tooth decay. Candy doesn’t directly harm filling or crown material in that way because decay develops differently. Candy typically infects the tooth at the margin of the filling or crown (where the tooth meets the crown or filling).

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