Tips To Finding The Best Family Doctor To Meet Your Particular Insurance Plan

Finding a family doctor is often harder than it sounds. You want to find that one physician that meets the needs of your entire family and provides you with the best level of patient care now and in the future. So where do you start? How do you know the doctor you are considering is going to meet your insurance plan requirements?

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How To Deal With Certain Medical Emergencies?

Have you been faced with a medical emergency? Do you know how you will react or what you must do? Having some idea on what to do in the event of an emergency can ensure the person gets the best level of care until they are taken to the nearest emergency medical services center to get the full diagnosis and treatment that they deserve.

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The Best Ways to Drop Weight the Healthy and Balanced Way

There are many benefits to living healthy; it is still a surprise that so many people are still finding it difficult to do. One of the advantages of eating and also living healthy is that it could help you to lose weight. This may look like a difficult task, but it does not have to be. Rather than looking for a very easy way out, it is better making a couple of lifestyle adjustments that will certainly have you looking far better. There are many quick fixes to weight loss, but the problem is that they never appear to last. The only method to reduce weight and also keep it off is to use the healthy and balanced method. Here are some tips to assist you on your weight reduction quest.

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Why Swearing Really Can Kill Pain

While you might eventually grab an ice pack or see a doctor when you're in pain, dropping a few f-bombs is your best initial defense. According to this video by AsapTHOUGHT, swearing while in pain allows us to tolerate more discomfort for a longer period of time, a phenomenon known as lalochezia. Swearing is linked to emotion, and since many swear words come from taboo topics (sex, poop), there's something exciting about saying them. When we yell out these emotionally charged words, it sparks a biological response in our bodies to help us tolerate pain. But you can build up a tolerance to lalochezia—the more you swear the less it helps. So be sure to use your sh!ts and fu*cks sparingly.

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Try These 5 Fabulous Hair Styles for The Summer Season

Exploring various hairstyles for summer has been made more accessible due to a number of hair bloggers sharing their hair styles and care guide videos online. Because of this, having a fabulous hair in this season is easier especially with these 5 awe-inspiring hair styles for summer for you to try.

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Everything You Want to Know About Male and Female Erogenous Zones

While certain bits of anatomy (ahem, genitalia) are well-known as sites of sexual pleasure, getting turned on doesn't have to be limited to below the belt. Other areas of the human body have a high concentration of nerve endings, so they're particularly sensitive to touch, pressure, or vibration. These so-called "erogenous zones" can contribute to sexual arousal—think of them as the road map to a happy ending.¹

According to Monica Geller of Friends, there are seven erogenous zones on a woman's body, but the exact list (for any gender) remains up to speculation. Still, while everyone is a little different when it comes to getting turned on, people generally agree about which erogenous zones are most pleasurable.²

The human body's erogenous zones might seem like a topic worthy of a Cosmo article, but this information matters for several reasons. Knowing these "hot spots" is a plus for both your partner and yourself—who would say no to a boost in sexual satisfaction? Identifying different erogenous zones also may improve sexual health; some research suggests that stimulating different spots may produce different reactions in the body. For example, touching the vagina appears to set off the release of the feel-good hormone prolactin, while the cervix may be involved in controlling muscle tension during sex. Understanding erogenous zones is also important to make sure that people undergoing gender reassignment surgery or breast augmentation don't lose significant sexual function.³

All this being said, more research is needed to determine the precise effects of stimulating different areas of the body. In the meantime, might we suggest a little personal experimentation? Get started with the guide below.

The Erogenous Zones on the Female Body

1. Clitoris
A runaway winner for the title of "Body Part Contributing Most to Sexual Arousal," the clitoris is extremely sensitive. (Hello, nerve endings!) Research shows that stimulating the clitoris is the fastest and easiest way for many women to orgasm. For the most part, pressure and vibration are the way to go; research suggests light touching doesn't always have the same effect.⁴

2. Vagina
Heard of the famous mecca of sexual pleasure that is the female "G-spot?" Yeah, researchers are pretty sure that doesn't actually exist. The interior of the vagina, however, does contain nerve endings, and women report that deep stimulation leads to more intense orgasms. The outer edge of the vagina, on the other hand, tends to respond to light touch.⁵

3. Cervix
The cervix, located at the lower end of the uterus, has its own feel-good nerve pathways. In fact, some research suggests that the vagina, clitoris, and cervix all respond separately and distinctly to sexual stimuli. Nerves in the cervix respond most to pressure stimulation, but light touch has been shown to elicit a response as well.⁶

4. Mouth and Lips
A recent survey found kissing to be more important in relationship-building than in sexual arousal. But another study suggests that many women rank the lips and mouth highly as erogenous areas. Who says it can't be both?⁷

5. Neck
According to a large international survey of women, both the nape and back of the neck are among the top 10 erogenous zones. One study found that the neck is very sensitive to light touch, especially (oddly enough) among people with low body fat. Another study found that women with spinal cord injury can get pretty turned on by neck stimulation alone.⁸

6. Breasts and Nipples
While both men and women may like to look at breasts (for evolutionary purposes, apparently), they're not just for show—they play a role in sexual arousal as well. Turns out nipple stimulation sets fireworks off in the same region of the brain that processes sensations from the clitoris and vagina. Just as with the clitoris, pressure and vibration are generally the way to go.³

7. Ears
Ears are super sensitive to touch, probably due to a large number of nerve endings. Although there's no science yet to say why ears are erogenous, it seems to be a fairly common consensus that they are.

The Erogenous Zones on the Male Body

1. Penis
While this one's pretty obvious, it's worth noting that both survey and lab-based scientific experiments demonstrate that penile stimulation significantly contributes to sexual satisfaction. And while this can be a sensitive subject, circumcision doesn't appear to decrease sensation or sexual satisfaction.⁹

2. Mouth and Lips
Highly sensitive, male lips respond to light touch, temperature, or pressure. Kissing also triggers a release of hormones involved in intimacy—especially oxytocin, the so-called "love hormone." Pucker up!

3. Scrotum
Ranked No. 3 (behind penis and lips) in ability to produce sexual arousal, the scrotum is one of men's most notable erogenous zones. Lots of nerves mean that this area is super-sensitive to touch. However there's no research to back up what sort of touch works best, so you might have to resort to a slightly-less-than-scientific source instead!

4. Neck
While touching the neck doesn't appear to be quite as much of a turn-on for men as for women, it's still ranked pretty highly on the erogenous zones list. The neck has great sensitivity to low-frequency vibration, making it a prime spot for light erotic touch.¹⁰

5. Nipples
As with women, men rank nipples as a definite hot spot. While male nipples don't appear to serve any real purpose (they're basically by-products of evolution), that doesn't mean they're totally useless—they still have plenty of nerve endings!²

6. Perineum
The perineum (the area between the anus and scrotum) is hooked up to perineal nerves, which help convey sensations of sexual pleasure from the genitals to the brain. In other words, if you're not familiar with this area, it might be worth your time to get acquainted.

7. Ears
Highly sensitive to touch because of a high number of sensory receptors on the skin, the ears are ranked just behind the scrotum for body parts that help men orgasm when touched or otherwise stimulated.¹¹

The Takeaway

While sexual arousal seems like a highly individual sort of thing, people generally tend to agree on which spots get their motors running. These so-called "erogenous zones" are linked to feelings of sexual arousal—stimulating these spots can ramp up feelings of sexual pleasure and make sex more satisfying. The list above describes some of the most common zones, but it is by no means exhaustive. The best way to find out what you and your partner like? Communicate, experiment, communicate some more, and repeat.

Originally published August 2014. Updated April 2016.

Works Cited

1. The assessment of sensory detection thresholds on the perineum and breast compared with control body sites. Cordeau D, Bélanger M, Beaulieu-Prévost D. The journal of sexual medicine, 2014, May.;11(7):1743-6109.
2. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102.
3. Women's clitoris, vagina, and cervix mapped on the sensory cortex: fMRI evidence. Komisaruk BR, Wise N, Frangos E. The journal of sexual medicine, 2011, Jul.;8(10):1743-6109. The assessment of sensory detection thresholds on the perineum and breast compared with control body sites. Cordeau D, Bélanger M, Beaulieu-Prévost D. The journal of sexual medicine, 2014, May.;11(7):1743-6109.
4. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102. Cutaneous corpuscular receptors of the human glans clitoris: descriptive characteristics and comparison with the glans penis. Shih C, Cold CJ, Yang CC. The journal of sexual medicine, 2013, May.;10(7):1743-6109. Self-assessment of genital anatomy, sexual sensitivity and function in women: implications for genitoplasty. Schober JM, Meyer-Bahlburg HF, Ransley PG. BJU international, 2004, Oct.;94(4):1464-4096. The assessment of sensory detection thresholds on the perineum and breast compared with control body sites. Cordeau D, Bélanger M, Beaulieu-Prévost D. The journal of sexual medicine, 2014, May.;11(7):1743-6109.
5. Is the female G-spot truly a distinct anatomic entity? Kilchevsky A, Vardi Y, Lowenstein L. The journal of sexual medicine, 2012, Jan.;9(3):1743-6109. The assessment of sensory detection thresholds on the perineum and breast compared with control body sites. Cordeau D, Bélanger M, Beaulieu-Prévost D. The journal of sexual medicine, 2014, May.;11(7):1743-6109.
6. Women's clitoris, vagina, and cervix mapped on the sensory cortex: fMRI evidence. Komisaruk BR, Wise N, Frangos E. The journal of sexual medicine, 2011, Jul.;8(10):1743-6109. Hysterectomy improves sexual response? Addressing a crucial omission in the literature. Komisaruk BR, Frangos E, Whipple B. Journal of minimally invasive gynecology, 2011, Oct.;18(3):1553-4669.
7. Examining the possible functions of kissing in romantic relationships. Wlodarski R, Dunbar RI. Archives of sexual behavior, 2013, Oct.;42(8):1573-2800. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102.
8. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102. Supracutaneous vibrotactile perception threshold at various non-glabrous body loci. Bikah M, Hallbeck MS, Flowers JH. Ergonomics, 2008, Sep.;51(6):0014-0139. Spinal cord injury influences psychogenic as well as physical components of female sexual ability. Anderson KD, Borisoff JF, Johnson RD. Spinal cord, 2006, Oct.;45(5):1362-4393.
9. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102. Increased sexual health after restored genital sensation in male patients with spina bifida or a spinal cord injury: the TOMAX procedure. Overgoor ML, de Jong TP, Cohen-Kettenis PT. The Journal of urology, 2012, Oct.;189(2):1527-3792. Effects of circumcision on male sexual functions: a systematic review and meta-analysis. Tian Y, Liu W, Wang JZ. Asian journal of andrology, 2013, Jun.;15(5):1745-7262.
10. Reports of intimate touch: erogenous zones and somatosensory cortical organization. Turnbull OH, Lovett VE, Chaldecott J. Cortex; a journal devoted to the study of the nervous system and behavior, 2013, Aug.;53():1973-8102. Supracutaneous vibrotactile perception threshold at various non-glabrous body loci. Bikah M, Hallbeck MS, Flowers JH. Ergonomics, 2008, Sep.;51(6):0014-0139.
11. Self-ratings of genital anatomy, sexual sensitivity and function in men using the 'Self-Assessment of Genital Anatomy and Sexual Function, Male' questionnaire. Schober JM, Meyer-Bahlburg HF, Dolezal C. BJU international, 2009, Feb.;103(8):1464-410X.

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The #WhatYouDontSee Hashtag Is Generating Real Talk About Depression

A major reason so much stigma surrounds mental health is that you can't "see" depression, anxiety, or any other mental illnesses the way you can "see" when someone has a cast on their arm. Although we still have a long way to go, social media has proved to be an awesome platform for people to speak out against this stigma and talk about what it's really like to have a mental illness. That's why Blurt, a depression awareness organization, took to Twitter and asked people to share their own experiences with depression using #WhatYouDontSee.

Check out some of the powerful responses below:

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The Best Way to Whiten Your Teeth

If you're like most of us here at Greatist, braces and retainers still plague your middle school memories. The uncomfortable metal contraptions were the first step in a lifelong pursuit of the perfect smile, followed by making those pearly whites, well, white.

Not all oral-care options are created equal though. This video from Reactions explains how teeth-whitening actually works. Our teeth are naturally white, but over time they become stained with food remnants and other foreign particles. Most whitening products use hydrogen peroxide to remove color from these pigments, the same way we bleach stains out of clothes. Other products will give the teeth a blue tint, temporarily counteracting their usual yellow appearance. They’re all safe, but only some whitening products actually work.

Our takeaways: Mouthwash doesn’t work well, while whitening toothpaste is only a temporary fix. Your best bet for long-lasting white teeth is brushing and flossing regularly, as well as whitening strips or a trip to the dentist.

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The 7 Most Important Things True Friends Do

Postpartum Waist Training

For thousands of years, women have practiced wrapping their abdomen or belly following pregnancy. So, why is there so much controversy on the subject? And if truth were told, many physicians support the idea especially since there are so many benefits.

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The Case Against Minimalism: When It's Good to Want More

Here's what I want to admit even though it feels uncomfortable: I want a big life. I want greatness. I want big impact.

I'm done lessening my desire. Simplicity sounds like something I should want. But honestly? I want my life to be stunningly, crazily, stupidly complex.

I too have yearned for a simpler existence, a metaphorical cabin in the woods away from the pressures of modern life. I have downsized and minimized both my physical and emotional needs.

But I look at greatness and I wonder if the greatest thinkers and innovators would have amassed their influence had they tampered down their desire, their ambition, their hunger for something larger than simple pleasures.

Minimalism and the embracing of simple pleasures has permeated our current culture, and I get it. I understand the rejection of mass consumption. I understand the need for minimalism and simplicity, to encourage others to question their consumptive habits. But I find that too much minimalism is paradoxically too much of a good thing.

I think it's completely OK to want things, to chase after experiences beyond sitting in nature staring at a tree. For example, I think being in nature is wonderful, but it's not going to satisfy a hunger for a Big Life. I love the idea of purging your possessions, but I don't love the idea of shaming others because they want to experience physical success. Perhaps minimalism is a great ground zero to begin again from, but I am hesitant about staying there, about building a home in small desires.

When minimalism and the pursuit of simple turns into a weird competition of who can want the least, the point has been missed. Since when did it become trendy to tamp down desire to the lowest amount possible?

In my experience, downsizing my ambition, wants, needs, and desires has always been a product of fear. The lower my expectations, the less room for disappointment, failure, and struggle. If I can make my wants small enough to achieve them with ease, then I will never suffer.

I will also never strive, achieve, or impact.

That's a dangerous game to play with yourself, because what seems virtuous can also seem a lot like making yourself small enough to bow down to fear. While I am against blind consumption, I am also against the idea that we should make our lives as small as possible, to never strive, to stop dreaming of impact and change.

Giving up on high expectations looks an awful lot like giving up on yourself.

Because the truth is that it's scary to dream. It's scary to risk disappointment and failure and the possibility of finding out that your dream may not be your future. But we all inherently understand that great things usually are born from great risk. If we are given just one life, why would we ever want to make our wants and desires and needs so small? Why would we want to simplify ourselves down when we can live in the messy and beautiful world of complexity?

I understand the desire to simplify, and it seems legitimate. It seems like a good idea to stop striving and to be present enough to enjoy what is now and happening and here. I do not advocate that anyone trade on their present misery for a future payoff. But I don't know that present gratefulness should ever cause complacency.

This world does not need more mindless consumption... But we do need more hope, more people brazen enough to believe that there is always more work that needs to be done to bring a better world.

While I thought simplicity and less expectations and less desire would bring me more gratefulness, all it really did was leave me nothing to look forward to, nothing at all ahead in my life to work toward. Life is long, and dreams keep you alive and purposeful. Simplifying my life down to being grateful for just the smallest things improved my state of mind in some ways, but overall brought me a sense that no future joy was available. That if this is the best there is, then why keep going? Why do nothing but maintain?

Yet we are not built for maintenance. If we were, our world would not have progressed. We would not be innovating or improving. We would simply be existing. This world does not need more mindless consumption, that is for sure. But we do need more hope, more people brazen enough to believe that there is always more impact, more work that needs to be done to bring a better world.

Make your wants small if that's your desire. But if it's out of fear, that's a slippery slope. Because if you're trying to fit yourself into a smaller life in order to avoid the risk of trying, then how satisfied can you really be? If the pursuit of simplicity is born from a panicked need for easy, then I would reassess. Is that what you want from your one life? To want less in order to try less?

This post originally appeared on Medium and was republished with the author's permission. Jamie Varon is a writer based in Los Angeles. The views expressed herein are hers. Follow her on Instagram, Twitter, and Facebook.

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7 Dreamy Dairy-Free Smoothie Recipes

A 5-Minute Meditation for Better Focus

Some days it feels like the to-do list never ends. And despite your best efforts to concentrate and cross things off one at a time, you feel pulled in a million different directions and unable to focus.

With so much on your plate, meditation might seem like the last thing you have time to do. But this guided meditation takes just five minutes. Yep, in less time than it takes to scroll through your Instagram feed, you’ll tap into your inner calm so you can tackle the rest of the day feeling relaxed and focused.

All you need is some peace and quiet and a comfortable place to sit. Surrounded by chaos? Simply plug in some headphones. You don’t even need to watch this video—just close your eyes, follow along with the audio cues, and remember to breathe.

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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4 Healthy Dieting Tips

Health dieting is not about strict dietary limitations to an extent of depriving yourself of the foods you love, it's about eating in a regulated and supervised manner so as to maintain, decrease, or increase body weight. Basically, the key to healthy diet is eating the right amount of calories to help balance the energy you consume with the energy you use. Here are the healthy dieting tips you should consider:

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This Model Has a Powerful Message About the Word “Fat”

Thankfully we are starting to see more and more body types represented in the media, but we still have a long way to go in how we talk about body positivity. That's why we love this honest and powerful video from British model Olivia Campbell, in which she tells us exactly how we should think about the word fat: It's just a word. "It's something I couldn't change, but I tried to change because I was told to change it all the time," she says, "but now I call myself fat all the time. I am fat."

The video is almost 10 minutes long but worth every second. Campbell describes her struggles with body image, mental health, and parenthood—and how she's come to love her body. Throughout the video Campbell undresses, taking off one article of clothing at time, making her emotional story even more powerful. If you skip to 5:35, you can hear Campbell talk about her own battle with depression, which she describes as feeling like being stuck in quicksand, even though you're using all your mental, physical, and emotional energy to get out.

We're so inspired by her emotional story, awesome confidence, and dedication to teaching all of us about body image and mental health.

You can check out other powerful accounts of self-acceptance from the What's Underneath Project here.

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This Device Claims It Can "Switch Off" Period Cramps

We're willing to try pretty much anything to get rid of period pain (OK, maybe not anything). But when we heard about Livia, a pain management device that's touted as "the off-switch for your menstrual cramps," we thought it must be too good to be true.

Livia, which uses electric signals to block pain messages to your brain (you attach two pads to your lower abs), has gotten lots of attention lately and has far surpassed its Indiegogo goal. But doctors aren't so sure alleviating cramps is as simple as pushing a button.

Livia is similar to TENS (Transcutaneous Electrical Nerve Stimulation), a strategy used for migraines and arthritis that blocks receptors sending pain signals to your brain, but the research behind it is inconsistent, says Sherry Ross, M.D., an OB/GYN at Providence Saint John's Health Center in Santa Monica, CA. Livia itself isn't approved by the FDA, and it's been tested only in a study of 163 women.

"Until more long-term and reliable clinical studies can be done, a Motrin 800 is just as effective and less costly," she says. A representative from the American College of Obstetricians and Gynecologists also told Mashable that, as far as they can tell, there's no actual evidence to support the device.

That's not to say it won't improve cramps for certain women. "If, as some people think, TENS works to release endorphins, then it could possibly be of some use—most likely in combination with other therapies like heat," says Robert Berg, M.D., an OB/GYN at NYU Langone Medical Center. Not to mention that if you think the product works, your cramps may fade away. "The placebo effect is a wonderful thing," Berg says.

Although Livia doesn't seem to be dangerous (except for people with a pacemaker or heart rhythm problem), you may want to talk with your doctor or wait for more research before strapping on this "magic" device.

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Watch This Badass Mom Do Yoga With Kids on Her Back

OK, we'll be the first to admit we're obsessed with cool yoga photos, but this video of a mom doing yoga with her kids on her back seriously blew our minds. Former Cirque de Soleil performer and badass mama Gaukhar Akhmetova-Atherton makes it look like yoga is supposed to be done this way. We're pretty sure she wins for best piggyback rides ever.

Check out more of her insane yoga poses (featuring kids and adults on her back) below:

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What Are the Types of Photofacials?

Photofacials are essentially facials using light. However, understanding the two main treatment methods is essential when choosing the best option for your skin.

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This Video Explains Why We Kiss

When you think about it, kissing is pretty weird. You’re basically rubbing the organ you use for eating and speaking against someone else's, an act that could be looked at as, well, gross. According to this video by The School of Life, it's precisely the taboo nature of kissing that makes it so exciting. It signals that you accept the other person to such an extent that you’re willing to do something otherwise quite repulsive with them.

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Understanding Derma Fillers - What You Need To Know

It is very common for people to confuse derma fillers with botox, yet these are very different treatments with one similarity, they are both administered via injection. This type of treatment is to add volume and to smooth creases and should only be administered by a professional.

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Should You Really Stop Hugging Your Dog?

By now you've probably seen at least one headline claiming that dogs hate hugs. But what you may not know is that those articles are not referencing a scientific study but rather an op-ed from Psychology Today.

The author of the article, Stanley Coren, Ph.D., analyzed more than 200 photos of people hugging their pups. He looked for signs of doggy stress—drooped-down ears, half-moon eyes (when you can see the white part at the corner or rim), turned-away heads—and found that the majority of dogs displayed at least one sign. His theory? Dogs are naturally built to run, so when you restrain them from moving, it makes them more stressed.

Worst news ever, we know. But it's important to recognize that this is just one researcher's observations, not a peer-reviewed study. As The Washington Post points out, we don't know how random the photo selection actually was, nor do we have much background on the photos (was the pup already stressed? How does the dog typically appear when he's not being hugged?).

So while we're not suggesting you smother your dog in hugs and kisses, more research is certainly needed. The most important thing is to pay attention to your own dog's reaction. And if you're at all worried, you can always opt for a nice belly rub or head pat instead.

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Steps to Happier Healthier Hair

In this article I provide steps and products to make your hair healthy. I provide honest and experienced advice. Some of it will be hard to do but worth it in the end.

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Hair Care Mistakes to Avoid

Good looking hair plays a huge role in social acceptance. When representing ourselves we wish for shiny gorgeous hair but we fail to carry out this rather simple task. Odds are that you are making one or more of these common mistakes. Let me walk you through these simple and easily avoidable mistakes so that you can also have a hairstyle which will make your friends green with envy.

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Poop Health: Is Your Poop Normal? Here's the No. 1 Reason to Check Your No. 2

We're all friends here, so let's not be shy when it comes to one of the most basic of human functions: pooping. Go ahead, get your laughs out now. But trust us, when your bowels aren't behaving, it's reeaaally not funny.

Sometimes it's not so obvious what's causing the intestinal commotion. It turns out that poop is more than just the punchline; it's actually an indicator of how well the body's systems are working to absorb nutrients, eliminate waste, and keep everything, er, moving. That might make you wonder: What's abnormal? What looks/smells/feels off base? Get ready, because we're going to take a closer look at the contents of the toilet bowl (and poop health in general).

If you're being a poop detective, the best place to start is with the physical evidence: Exhibit A—your dookie. Number two can express itself in a range of ways. A helpful tool some gastroenterologists use to categorize poops is the Bristol Stool Chart. It illustrates what you might find before you flush.

How to Tell If You Have Healthy Poop

This chart is unappetizing at best, so we've used some candy stand-ins to dial down the ick factor.

As you can see from above, types 1 and 2 are the results of constipation. Types 3 and 5 are within the realm of normal. Types 6 and 7 have crossed into diarrhea. The sweet spot is in the middle: type 4. Soft, S-shaped, and easy to pass, it's the holy grail of bowel movements.

How to Have Healthier Poops

So how can we make all our number twos a number four? Let's rewind to the beginning of the process. Seems pretty simple: Eat food, your body extracts the nutrients it needs, and the rest gets flushed away. Well, in this system there are a couple factors at play.

Fiber

The first is fiber, poop's BFF. It's categorized as either soluble (meaning it can dissolve in water) or insoluble (stays intact in water). But both promote healthy digestion. Picture your poop as a couch cushion. Not getting enough fiber is like pressing down on those cushions and squeezing all the air out, making them hard and uncomfortable to the point that you can feel every spring in the seat. Fiber is the helpful butler fluffing up the cushions to make them soft and cushy so you're sitting pretty.

The Institute of Medicine recommends 25 grams per day for women and 38 for men, which is well above the average of 15 grams most Americans are getting. (Average meaning half of these people are below that number. That's definitely Milk Duds territory!) Some wellness experts even advise bumping up your fiber to 40 grams. Look to fruits, vegetables, legumes, nuts, and whole grains to level up your fiber.

Water

The other big variable is water. Healthy poop is about 75 percent water. If the body senses you're dehydrated, it'll suck every drop of moisure out of your food, which means dry, hard dookie. Even if you're getting plenty of fiber, without adequate H2O, you're sure to get no-fun, hard, painful poops.¹ And keep in mind that if you're sweating a bunch due to heat or exertion, you'll need even more water to recover to normal hydration levels. (Try this hydration calculator to figure out how much you should be guzzling.)

If either of these elements is shortchanged (too little water, not enough fiber) constipation can happen. Constipation is also a common side effect of high-protein diets, so don't confuse "Paleo" with "meat-tastic" and forget to load up on veggies and H2O!

On the other end of the spectrum is everyone's favorite punchline, diarrhea (cha-cha-cha). Usually it's the result of your body hitting the "eject" button on whatever doesn't agree with your system. (Fried, fatty foods are a usual suspect. Dairy, fructose, and artificial sweeteners are typical triggers too.) Another culprit: Viruses or other illnesses. These can also trigger diarrhea, making that winter flu all the more excruciating and your TP stash all the more sparse. Finally, certain medications will make things veer into the viscous too.

If you find yourself ping-ponging between the two extremes, that could be a sign of irritable bowel syndrome (IBS). Be sure to visit the doctor if your symptoms don't seem to clear up with diet modifications.

OK, you've tackled the usual suspects of water and fiber, but there are a few other factors that can help boost your bowels.

1. Probiotics. These helpful microorganisms contribute to the "good" bacteria in your body. Yes, probiotics are the buzzword du jour, but fermented foods have been consumed for centuries and surely contributed to some historically healthy poops. Like worker bees, the busy bacteria in your digestive system help break down your food and give you a boost when it comes to pooping. (Bonus, they do a world of good for the rest of your body too.) Keep in mind, not all probiotics are created equal. And if you think probiotics just means pills and yogurt, it's time you meet the three K's: kefir, kombucha, and kimchi. But plenty of other foods are also probiotic, like sauerkraut, tempeh, and miso soup, to name a few.

2. Exercise. Another way to deal with poop-related woes? Busting a sweat. Regular exercise won't just give you a shapely booty, it'll also help that booty run smoothly on the inside.² Exercise keeps your blood flowing and contracts your internal muscles. Result: Poop moves along at a clipped pace through your body and doesn't get a chance to dry out or stop up your system.

3. Cop a squat. Some experts debate that modern toilets put unnecessary strain on your body's bowels. Squatting is arguably a more natural stance for number two. Not that you need to forgo your toilet all together, leave modern society, move to the woods, and/or grow a mountain-man beard. Simply propping your feet up on a stool or a stack of books will improve the angle of your toilet time. Consider this your invitation to kick up your heels in the bathroom.

Originally published August 2014. Updated April 2016.

Works Cited

1. Association of low dietary intake of fiber and liquids with constipation: evidence from the National Health and Nutrition Examination Survey. Markland AD, Palsson O, Goode PS. The American journal of gastroenterology, 2013, Apr.;108(5):1572-0241.
2. New onset of constipation during long-term physical inactivity: a proof-of-concept study on the immobility-induced bowel changes. Iovino P, Chiarioni G, Bilancio G. PloS one, 2013, Aug.;8(8):1932-6203.

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The 5 Ingredients Of Success That Makes a Hair Salon Stand Out

Who doesn't love a great hairdo? When you are looking to get decked up for any occasion or even if you are really bothered about the way your hair looks, you may need to fix an appointment to a hair salon shortly.

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5 Easy To Do Weight Loss Tips

When you're trying to lose weight anything that'll make things easier on yourself is worth trying. Here are 5 easy to follow weight loss tips to that you use at the beginning of your weight loss journey.

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After Care Tips From Laser Hair Removal Clinic Specialists

Laser hair removal treatments can help make skin smoother. However, you need to make sure that you properly take care of the skin after the treatment to obtain better results.

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All You Need To Know About The Tummy Tuck

The tummy tuck is a cosmetic surgery that involves elimination of excess fat and hanging skin from the central and lower parts of your abdomen. The procedure is also known as abdominoplasty. It is a major surgery that lasts for about five hours. A patient is put under general anaesthesia during the procedure. Even though the patient ends up with a firmer and flatter tummy, the surgery is not considered to be a weight loss procedure.

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Is Your Weight Gain Caused by a Calorie Imbalance or Gut Breakdown?

I see clients every day who have struggled for years to achieve a healthy weight. They have tried every diet on the market with at best minimal results. And so often they also live with chronic digestive issues. Their stories almost always include some or all of the following: a history of the Standard American Diet, regular antibiotic usage as a child or into adulthood, a period of time on the birth control pill, over-the-counter or prescription medications for reflux, constipation or diarrhea.

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Step Into the Future With 5 Advances in Orthopedic Surgery

The medical field is always growing and changing. Doctors are always trying to create the best patient experience and perfecting treatments. Today, there are procedures available for some conditions that might have been the end of someone ten years ago. Just like other areas in medicine, orthopedics has evolved over the years to become a specialty that treats numerous conditions.

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Weight Loss - Why Not Eat Less Every Other Day to Lose Weight?

It goes without saying there are an overwhelming number of different ways to lose weight. Do a basic search and you might be left confused. Seek a weight-loss counselor and you might receive subjective advice. In today's day and age, everyone wants to be fit and look healthy, even if it takes priority over actually being healthy. For instance, how many people attempt ridiculous low-calorie diets to lose a significant amount of weight, in a minimal amount of time? This sort of regime is detrimental to one's health because the immune system is compromised, nutrient balance in the body is lost, and homeostasis is potentially sacrificed. Not to mention the rebound that often occurs shortly afterwards, where the individual suddenly finds himself unable to control their eating, with the excuse they are allowed a break after dieting so well. In just a few weeks, they are back to their prior weight, or in many cases even above it.

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9 Cinco de Mayo Recipes to Take Your Fiesta to the Next Level

Is It Better to Lift Heavier Weights or Do More Reps?

Anyone who hits the weight room regularly will inevitably face the question: Should you add more weight and do less repetitions or use a lighter weight and do more reps?

The debate has raged on for as long as people have argued over cake versus pie (the answer is pie, obviously), but it’s not quite that simple.

The truth behind weight versus reps lies somewhere in between, but to paint a clearer picture, you have to understand why we ask this question in the first place.

A Worthy Villain: The Fitness Plateau

Once you’ve been following a fitness program for a while, you’ll eventually hit a fitness plateau—that dreaded no-man’s land where your body adapts to your routine, and you no longer make progress. It sucks, but it’s normal, and it happens to everyone.

One way to bust through the plateau is simply to change things up. This is where lifting heavier weights, adding more reps, or doing both (called a double progression) can shake up sleepy progress.

The Case for Heavier Weights

When you pile on the pounds, you typically lift on the lower end of reps (as few as 1-5 for some people). That doesn’t sound like much, but by doing so, you’re increasing your overall maximum strength and greatly improving your ability to lift heavier weights.

Most of that newfound superhero strength is because you’re improving your efficiency at a given exercise. Think of how your bank account grows when you minimize unnecessary spending. It's like that, and the more you practice restraint with a budget, the easier it is to save.

Lifting heavy weights feels awesome, but it’s easy to get sucked into chasing the numbers and running into a wall. Eventually, you’ll reach a point where you simply can’t add any more weight, and if you push it, you could compromise your form and put yourself at risk for injury.

“If you've increased your weight and now your form is breaking down, it’s best to drop the weight and then increase the number of reps you're performing,” says Tanner Baze, a certified personal trainer.

Which brings us to...

The Case for More Reps

When you lift lighter weights for more reps, you are still getting stronger, just in a different way. You’re developing “muscular endurance,” or your ability to exert a certain amount of effort before you fatigue. Sure enough, doing more work (more sets and reps, more workouts, more overall bad-assery), will help you get stronger in the long run. Busting out more reps is also a challenging workout at a high-intensity level, which burns major calories and has a greater afterburn effect.

Plus, when you hit a plateau, adding reps instead of heaving more weight allows you to focus on proper technique and form and still leaves room for additional changes to your program, if necessary.

The upside of maintaining tip-top form is you end up really working the muscle as intended, not relying on a bunch of compensatory patterns (for example, letting your quads do all the work when your glutes are too weak) or potentially hurting yourself. One downside to this technique is that it may make your workouts slightly longer, as you’ll spend more time doing more reps.

Why Not Just Do Both?

Confusion about lifting heavier weights or doing more reps still lingers in the weight room because weightlifting and its effects on our bodies are often misunderstood, Baze says. Hint: It involves a lot more than lifting super-heavy weight or banging out more reps in isolation.

You need a combination of muscle damage (that hurts-so-good soreness after a great workout), mechanical tension (the sheer strain of lifting something heavy), and metabolic stress (that “burn” you feel from your muscle really working). Both heavy-weight and high-rep training check those three boxes and will ultimately build strength. Plus, both methods require proper form, because without good technique, it doesn't matter how much weight or how many reps you do, you could be risking injury.

“If your goal is just to generally get stronger and more fit, choose one or the other,” says Nathan Jones, a doctor of physical therapy student and strongman competitor.

For long-term progress and to keep things interesting, you can incorporate both heavy-weight, low-rep training and light-weight, high-rep training by switching up the sets and reps on different days or weeks (a technique known as periodization). “If you’ve been doing 5 sets of 5 squats and can’t add weight or get an extra rep, drop the weight and go to 5 sets of 8, or add weight and go to 3 sets of 5,” Jones says. Basically, imagine your sets and reps as a wavelength continuously going up and down.

There’s nothing inherently magical about changing things up this way. “Personally, I think it's more psychological than anything,” Jones says. “Doing the same rep range every single time you lift gets boring. So doing something different helps you maintain motivation, and subsequently, keeps your effort high.”

The Takeaway

“There is no wrong decision here,” Jones says. When you lift more weight, add more reps, or do both appropriately with good form while keeping effort high, you’re nudging your body toward continually improved fitness and strength.

That said, when you add weight or make changes, do so in small increments. Your goal is to squeeze big results from little changes. It also helps to include a proper warm-up and cool-down.

“The single most important factor in your progress is your willingness to work hard and exert high effort,” Jones says. “So long as you’re doing more of something over time, you will get stronger.”

Mixing it up just a teeny bit to keep yourself motivated and to see progress—whatever your goal—will go a long way.

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This Ad Uses Male Nipples to Show How to Do a Breast Self-Exam

Breast self-exams are an important first line of defense against breast cancer, but showing exactly how to conduct one is difficult when female nipples are censored on most social networks. So an Argentinian organization came up with a clever way around the rules: using male nipples. Not only is the resulting video, titled #ManBoobs4Boobs, extremely helpful, but it's also a good reminder that men too can develop breast cancer—and a not-so-subtle dig at social media's double standards.

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Looking for Rapid Weight Loss? 4 Reasons Why It Won't Work for You

If you're desperate to lose weight and as much of it as possible, it's possible that you're looking for rapid weight loss diet plans or pills. However, it's important to note that if it's a diet plan you're after, you need to have a really good one or you'll continue to battle your obesity.

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Why We Love to Scare Ourselves

It turns out there is a biological reason people enjoy watching scary movies. According to this video from TED-Ed, fear sparks our fight or flight response, which elevates our energy levels and decreases pain and critical thought. It's the same feeling you get when you're excited, happy, or even having sex.

While the amount of terror people can handle varies, our response is the same: We get a self-esteem boost for pushing through and overcoming our fears. Your brain can even mimic the emotions of others, making you feel closer to the people you're with. So maybe a scary movie or amusement park isn’t the worst idea for your next date.

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This Makeup Tutorial Shows What It's Like to Cover Up Depression

YouTube personality Amy Geliebter's new makeup tutorial is much more than a vlogger how-to. In it, Geliebter applies concealer in the shade Denial and Emotional Repression and lipstick in the shade Just Smile More in order to demonstrate just how exhausting it can be to hide depression from the outside world. While it's definitely tongue in cheek, she makes a powerful point about the stigmas that surround mental illness.

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How Shame Over My Psoriasis Led to a Body I’m Proud Of

Before my insecurities started, I was just a young tow-headed, blue-eyed boy in elementary school, strategizing a game plan to dominate dodgeball come recess. After, I was that same boy, but I spent all of my time concocting stories to hide my secret from the world for just one more day.

My secret: I have psoriasis.

"That redness at the edge of my scalp? That's just irritation from my football helmet."

"Those white flakes nestled in my hair? Just hair gel that I didn't blend in well enough."

"Diving in the pool with my t-shirt still on? I was just so excited I dove straight in."

The Diagnosis

The memory of my very first dermatologist appointment is still clear as day. Sitting on the cold table with my mom by my side, I anxiously anticipated the doctor's arrival. I was already nervous about the rash that had taken my body hostage, and my apprehension was growing by the second. I survived a thorough inspection of my back and scalp, but my worst nightmare became a reality with one single question.

"Are there any other areas of your body affected?"

Gesturing her hand toward my groin, my mother exposed the final area this sudden outbreak was affecting.

My head collapsed with embarrassment. My cheeks flushed with angst. My heart fluttered with fear. My hands clenched tighter than ever before around the waistband of my athletic shorts. With complete certainty, I shook my head in blatant disapproval at the doctor's request to examine what every child that age considers absolutely private. My mother shifted back and forth from sincere pleas to stern demands, but I continued to hold out as best I could.

The doctor, however, committed to finishing her evaluation and providing her diagnosis. Closing my eyes through the examination, I pulled my pants back up as fast as humanly possible and stared blankly at the wall behind her.

Want to know the kicker? After that entire ordeal, she didn't even diagnosis my condition correctly. "It's just eczema," she said. "Very common in younger children." That day was the first time I ever felt violated. Ever felt a lack of control. Ever felt truly ashamed in my own skin.

Seventy miles from home, my psoriasis was officially diagnosed at a top medical facility, Yale New Haven Dermatology.

Medically speaking, psoriasis is pretty cut and dry: "Psoriasis is a chronic inflammatory skin disease that is caused by an overactive immune system. This causes the body to grow skin cells up to ten times faster than normal. Instead of shedding, these skin cells pile up on top of each other and form red, raised patches of skin, called plaques." It doesn't cause dire health risks or change the way you can live your life—medically speaking. Psychologically speaking, psoriasis can alter your life instantly.

I Felt Different

Leaving the doctor's office with a prescription and a handful of sample medication, I felt the first glimmer of hope since feeling that first plaque atop the crown of my head.

But applying that medication did more harm than good. It entailed liberally applying a thick, greasy oil onto my hair and scalp. Not to mention, the smell resembled Skippy peanut butter. It also came with a shower cap to avoid ruining anything in my house. Even though the cap was tight, leaving a bright red mark across my forehead for hours, the oil would still somehow find its way out and stream down the sides of my face. In order to watch TV with the family, I had to place bath towels across the couch as a second wall of defense against stains. Before bed, I lined my sheets and pillows with more towels, because sometimes the cap would come off and completely ruin them.

I knew for a fact none of my friends were at home doing this. Just me. I must have done something to deserve this. Slowly but surely, I started avoiding the medication. I loathed being even more different than I already was. But my mother would remind me to put it on every day. I resented her for even bringing it up. I wish she would just ignore it. Like I tried to do.

I Hid Myself

The excuses I was creating to hide my psoriasis began to hide the person I truly was. I began to develop a facade. An alter ego.

Outside of my closest friends and family (to whom I showed my lively and gregarious personality), I became an introvert. Making new friends terrified me. I was more content sticking close by friends from preschool, the ones who already accepted me.

It got to the point where I would wear a wet suit at the beach just to cover up my condition. My friends were social butterflies, though, and soon enough our weekly hangouts doubled in size. I became accustomed to changing my lifestyle to hide my psoriasis. I wore jeans as long as possible to cover my shins; altered my hairstyle, mastering how to swiftly brush away the "dandruff" I left behind on couches and pillows without anyone seeing; and never took off my shoes or socks to hide the psoriasis affecting my toenails.

This strategy wasn't a solution to my problems, but rather a Band-Aid to cover the wound. It allowed me to temporarily cope with my pain. Unfortunately, it didn't stick for very long.

When I used to argue with my mom over that greasy medicine, she would attempt an array of tactics to persuade me to put it on. Although her intentions were always pure and heartfelt, one of her pleas stuck with me.

"C'mon, Ry, put on your medicine. What are you going to do when a girl puts her fingers through your hair."

The thought alone was enough for me never want to experience it. I convinced myself that a girl would never be attracted to me. In my eyes, I was disgusting.

Instead, my focus turned solely to sports.

Football

Football became my escape. My sanctuary. A safe haven. On the field, no one cared about your looks or personal faults. On the field, you were judged solely on your talent. It was neither a popularity contest nor a beauty pageant; it was merely a collection of work ethic, determination, drive, and passion.

I wasn't judged on my appearance, just my performance. (That's me, #56.)

More importantly, football is the embodiment of a team sport. Together, you are eleven brothers banding together in an attempt to successfully complete a specific task every play. Win enough plays, and your team wins the game. My team became my identity.

Behind my face mask, I was able to become the truest form of myself. My shoulder pads served as my armor. My uniform declared my allegiance to a greater cause. Strapping up my equipment every day was my metamorphosis; I became more and more impenetrable with every piece of armor.

Football carried me directly into high school—as long as I was successful on the field, I could ignore the problems I faced off of it. Walking into the locker room for the first day of freshman football practice, I had high expectations for the season to come.

Except things never go according to plan.

My expectations and dreams were shattered quicker than my sprint out onto the dry practice field. Lining up into our prospective positions, I realized this was no longer Pop Warner football. Weight limits no longer predetermined your division or team; now it was every man for himself, regardless of size.

My competition for the starting spot was 6-foot-3, 230 pounds, and one strong son of a bitch. I, on the other hand, was barely 5-foot-4 on a good day, weighed a soft 150 pounds, and couldn't even bench press 135 for a single.

Once again, the situation was beyond my control. Or was it? It was time for me to take my life into my own hands.

Getting Stronger

I always referred to Tony as my uncle. He was an intimidating man, sporting a thick mustache, crew cut, and bold tattoos. It was his physical prowess that caught my attention the most. Tony was the epitome of muscle. The definition of fitness. A true representation of strength.

His expertise was exactly what I needed.

Working up the courage to ask him to take me under his wing was one the hardest things I had done up until that point. With a tremble in the back of my throat, I mustered the words just faintly enough for him to hear me. "Hey, Tony. I want to get bigger for football, so I can start varsity next year. Can you help me?"

Tony was reluctant; he had been asked this countless times before. He took his training sessions seriously and wasn't keen on yet another young kid wasting his time.

Being such longtime friends of my parents, however, he agreed to let me train with him if I agreed to three conditions:

1. Show up every single day ready to bust my ass. He refused to let me slow him down.
2. Purchase a brand new pair of shoes to permanently take residence in his basement.
3. Smile and have fun. In order to be successful, I had to enjoy the process.

Determined to live up to Tony's standards, I showed up ready to give him every single ounce of work ethic I had. He stood behind me every step of the way—every rep, every set, every success, every failure. He was a booming voice that told me keep going when I was ready to stop. He would push me to my breaking point, then would offer his hand to pick me up.

I was working harder than I ever worked in my entire life. I saw the weight on the scale rising, but I still wasn't seeing that drastic change I was desperately seeking. Disappointed, I expressed my frustration, asking naively, "How come I'm not as big as him yet?" pointing to the cover model on an issue of Muscle & Fitness in the corner.

Tony's answer: "If it was easy, then everybody would do it."

The words resonated with me, but secretly I remained frustrated. With every achievement and success in Tony's basement, I was reminded of my psoriasis. A new personal best on the bench press was humbled by the flakes left behind on the dark leather. A set of heavy squats would pull and stretch the plaques along my obliques, causing an enormous amount of pain. No matter how hard I trained, I was always reminded that it still controlled me.

My Transformation

The hard work didn't just make a me a starter. It made me a varsity captain.

As the season approached, team meetings kicked off. Walking down into the locker room for the first time in about a year, I shook the hands of my coaches. "What in the world did you do?" they asked. With sweaty palms and a racing heartbeat, I asked, "What do you mean?"

"You've gotten huge. What have you been doing?"

Softly chuckling, I finally swallowed the knot in my throat, and my heart rate returned to normal.

"Just training really hard coach. I'm ready for this year."

A few weeks later, during our preseason performance testing, I blew it out of the water. I had noticeably put on the most strength during the offseason.

My hard work continued to pay out dividends in success. That season, as our team ran onto the field for our season opener underneath those immortal Friday Night Lights, I was a starter. While the success on the field was paramount to me, it was the result I was least expecting that made all the difference.

What I Least Expected

When I first started training, I was there for a single purpose: football. To simply become bigger, faster, and stronger. It's all I needed or wanted. So I thought.

Taking a big step back and looking at my life after I changed physically, I realized there was another part of me that was different. Slowly, I was gaining confidence and crafting my own identity. I was rediscovering that young, outgoing boy.

Sure, I still had a long way to go. I was still unwilling to pursue girls romantically. I still avoided being the center of any social gathering. I still struggled with myself when I saw my psoriasis in the mirror. I still got dispirited feeling the hard, scaly plaques across my obliques. Psoriasis still sucked. Except instead of trying to ignore it, I began learning how to look past it.

Training develops more than just desirable abs or an appealing pair of arms. It develops your mind to perceive the things you never before thought possible.

Training develops more than just desirable abs or an appealing pair of arms. It develops your mind to perceive the things you never before thought possible. It teaches you the power your mind truly possesses. Every time you do one more rep than anticipated, you get a touch stronger. Every time you add one more pound to the bar, you break past a mental barrier. Training teaches you that if you want something, you need to go out and fight for every inch of it. Training teaches you to appreciate your body and the ability you have to change it.

This article is not about my actual psoriasis, but rather the impact it had on me. Change out psoriasis for anything else: bad acne, rosacea, vitiligo, obesity, depression…

The fact of the matter is we all have battled something. Each and every single one of us has had to deal with something that has made us feel different, or feel insecure and doubt ourselves. Each of us has felt the pain of something that’s out of our control. In the end, it is these differences that make us unique. It's what builds our character and creates our stories.

This article is about finding solace. It's about learning to control the things you can to overcome the things you cannot. For so long, I focused on the wrong things. I was obsessed with finding a cure for my condition. Topical medications, shots underneath my finger and toenails, UV-B tanning beds, holistic medicine, acupuncture, dietary changes, immune-suppressant shots. You name it, I tried it.

What I should have been focusing on were the positive things in my life. The amazing family I have always had. The genuine friendships I have made, past and present. The love I have shared. The lives I have touched by training. The blessings I have received in every aspect of my life.

The truth is nobody was staring at my psoriasis and thinking that I was disgusting. That was just my own insecurities and negativity feeding my brain. Now whenever someone asks me, “What's that redness on your scalp?" I don't shrug my shoulders and try to change the subject. I just say, "Oh, I have psoriasis." Then they say something along the lines of, “Oh, I didn't know. Sorry, dude.” And the conversation is over. They don't look at me differently or flare their nostrils in disgust. We simply move on.

I realize now that without my psoriasis, I wouldn't be the person I am today. I may never have found football. I may never have gotten to know Tony as well as I did. He may never have become my mentor and the most impactful figure in my life. I may never have found my calling to become a personal trainer.

Psoriasis was my darkness, but it was also my saving grace. Without the darkness, the light would be blinding. It is because of the darkness that once the light became visible, I could welcome it with open arms.

This post originally appeared on Sons of Strength and was republished with the author's permission. Ryan Johnson is a personal trainer. The views expressed herein are his. Follow him on Twitter.

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You Are A Knowledgeable Doctor, But Why Others Are Better Known?

Being a doctor, you had to work day and night to get through the medical school. You topped most of your subjects. You stood out among your colleagues when it came to clinical skills. You have put in more efforts than others and have worked harder than your colleagues.

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What to Do After You Have Unprotected Sex

So you had a one-night stand. Don’t sweat it too hard—anywhere from 50 percent to a whopping 72 percent of people admit to no-strings-attached sex. With bars, websites, and hookup apps in the palm of your hand, getting down with someone you hardly know isn’t such a rarity anymore.

But having a morning-after game plan is essential—especially if you didn’t use protection. Here’s what you need to know to ensure you’re healthy after a one-off hookup sans condom.

Within 30 Minutes

Take a trip to the restroom.

Put aside STI (the updated term for STD) and pregnancy worries. There’s nothing you can do about either of those at the moment. Instead, focus on what you can control: lowering your risk for UTIs. Around 80 percent of women who get UTIs have had sex in the past 24 hours. “Some women are simply more prone to the infection, but one of the most effective ways for anyone to avoid a UTI is to pee shortly after sex,” says Kat Van Kirk, Ph.D., licensed marriage and family therapist and clinical sexologist. It clears out the urethra, sweeping bacteria along with it.

Know your risk of getting an STI isn't 100 percent.

We get that you may be freaked out, but there is some good news: While STI rates are going up, according to the CDC, your risk of being infected after a one-night stand isn’t so black and white, Van Kirk says. Factors that come into play include your partner’s age and geographic location; whether your immune system is busy fighting off a cold; or whether you have microabrasions on your vagina, penis, anus, mouth, or other areas that have skin-to-skin contact or exposure to fluids.

Within 72 Hours

Take Plan B.

Not on birth control, ladies? “Take an emergency contraceptive within 72 hours of unprotected sex, but sooner is even better,” says Fahimeh Sasan, D.O., assistant professor of obstetrics, gynecology, and reproductive science at Mount Sinai in New York. Plan B or a generic version of the OTC med is 89 percent effective in preventing pregnancy if taken within 72 hours, but that number jumps to 95 percent if you take it within 24 hours of having sex.

Definitely take it if you’re ovulating—the time of the month when your body’s most fertile. But unless you're super familiar with your cycle and you know ovulation is more than five days away, it's probably a good idea to grab it, Van Kirk says. If you’re on the pill or use another form of contraception, save your money, both experts agree.

Note: Whether you're female or male, gay or straight, if you think there’s any chance you’ve been exposed to HIV, alert your medical care provider or emergency room physician. You may be prescribed post-exposure prophylaxis (PEP), a 28-day treatment that may prevent an HIV infection from taking hold.

Check for anything out of the ordinary down under.

For women, this includes unusual discharge—changes in volume, consistency (e.g., chunkier), or color (less clear, more white, or pinkish/bloody)—as well as unusual odor (fishy, yeasty) and itchiness or pain, Van Kirk says. Most STIs are asymptomatic, but infections like UTIs, yeast infections, or bacterial vaginosis cause symptoms like this anywhere from 24 hours to a week post hookup. Other symptoms of STIs for women can be found here. Guys, check any unusual symptoms against this list.

Take stock of your mental state.

It's not unusual to feel a little down after a one-nighter. If you're feeling blue, talk it out with a trusted friend or a therapist. But don’t be too hard on yourself, and remember you’re not alone: One study found only 54 percent of women felt good after a one-night stand (compared to 80 percent of men). Accept that you made a decision in the moment and move on to ensuring you’re healthy. Don't let unwarranted feelings of shame override important next steps, like getting tested for STDs or pregnancy.

2 Weeks Post Hookup

Take a pregnancy test.

While an at-home pregnancy test is most accurate one week after your missed period, many brands offer tests that are more than 99 percent accurate even sooner (like First Response). But if you want to know for sure—and ASAP—schedule an appointment with your doc, who can test for the markers in your blood.

See your OB/GYN or PCP.

It’s a good idea to get tested two weeks post hookup, Sasan says. That’s when you can get a preliminary all-clear on STIs. Most STI tests look for antibodies, and your immune system may not have necessarily developed these at 14 days, but a clean result provides a little security to get you through to your follow-up a few weeks later.

Watch out for symptoms.

One sign to look out for: a herpes sore outbreak. This could occur anywhere from 10 days to 10 years after being infected, but it’s crucial to get to the doc as soon as you spot one, Van Kirk says. “You have to actually swab an open lesion to confirm that it’s herpes, so once the sore heals—which can be within just a few days—there’s nothing to test for,” she explains. If a questionable bump pops up down there or around your mouth, call your doc that day. Most clinics will squeeze you in if you tell them you’re worried you have a herpes sore, she adds.

6 Weeks to 6 Months Post Hookup

See your doc (again).

If your tests are clean at your two-week visit, going back a month later will confirm these results, Sasan says. And while you’re probably fine, Van Kirk recommends another visit three to six months later. HIV and HPV in particular take longer for your body to create antibodies against, so six months increases the likelihood that, if this virus is in your system, your immune system will have reacted enough for a test to pick up on.

After 6 Months

When do you have confirmation you’re free and clear? With pregnancy, you can breathe that sigh of relief after your blood test comes back negative, or once you get your period, Sasan says.

Unfortunately, you don’t have the same comfort with STIs. “People can have contact, get exposed to an STI, but not have it manifest,” Sasan says. Since some stay dormant in your system for years, it’s crucial to get an STI check at every annual checkup and to use condoms with all future partners.

With the potential for STIs and unplanned pregnancy, reckless hookups are rife with reasons to beat yourself up. But use it as a motivating factor, Van Kirk suggests. “All you can do is plan to be more responsible in the future,” she adds.

Before Next Time

So what should you do differently next time? For starters, BYO condoms. And even more importantly: Don’t be shy about asking—aloud—whether your partner puts one on. There’s no shame in insisting you’re both staying safe. Also remember: If the condom breaks, all the above rules still apply.

If you’re experiencing any kind of regret, analyze what factors led you to make this decision, Van Kirk adds. Research has proven what most of us have learned for ourselves: When we drink heavily, we're more likely to make poor and impulsive decisions. So if you can’t trust yourself after tequila, then know to stay away from that on your next night out. You live and you learn.

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Taking A Look At The Different Types Of Patient Monitors

Patient monitors came into the lime light in the 1950s. The units allow you to monitor all the vital areas of your body. Over the years the units have gone through a revolution and now you can find monitors that you can use to monitor your vitals at the comfort of your home.

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Walk Your Way to Old Age - Joint Replacement Surgeries Overseas for International Patients

Seeking medical treatment is quite popular with international patients, especially those who wish to get affordable, safe and reliable joint replacement surgery. The motivation for travel is sometimes cost and sometimes better treatment. The most popular are knee, hip and shoulder joint replacement.

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10 Beauty Tips & Tricks Every Woman Needs to Know

Beauty is easily achievable. Some are born naturally beautiful while some use artificial methods to gain beauty. However, in both cases, it is equally hard to maintain the beauty.

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How to Choose Dead Sea Mask for Different Skin Conditions

Choosing and applying the perfect Dead Sea mask for your skin is utmost important, as selecting a wrong mask might cause irritation. The first step to picking the correct face mask is to understand the skin type you own. Your skin may range from normal to sensitive. You can discuss your skin type with your dermatologist before picking any of the available Dead Sea masks on the market. However, some fantastic variants can be tried at home.

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Natural Home Made Scrubs for a Clean and Clear Skin

The presence of dead cells in all types of skin is a common phenomenon, and the best option to get rid of it is to follow a regular scrubbing plan. Scrubs form an integral part of skin care treatment, be it in a beauty salon or home.

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Dead Sea Mud Mask - Explore Its Benefits

Most of us crave for a great skin texture. It feels amazing to have skin that always shines with a healthy glow. I am one among those unfortunate people who have a problem skin. The eruption of acne, sun tan, and blemishes are very common occurrences on my skin type.

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Gastroenterologists Owe Their Modern Techniques to Doctors Shinya and Wolff

One of the major tools gastroenterologists use to prevent, treat, and diagnose colorectal issues is the colonoscopy. This groundbreaking procedure was pioneered by William Wolf and Hiromi Shinya, who also created another remarkable development in the field, the polypectomy snare.

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I'm Always Tired! Am I Pushing Myself Too Hard or Is Something Actually Wrong With Me?

Q: I’m a 25-year-old woman trying to balance kicking off my career, spending time with my boyfriend and friends, and staying healthy by making it to the gym. I get enough sleep, but I’m still constantly exhausted. How do I know if I'm always tired because I’m pushing myself too hard or if something is actually wrong with me?

A: Great question, and one I imagine just about every woman—regardless of age—has faced at one point or another.

I can certainly relate. Trying to juggle my roles as mom, wife, and entrepreneur is no easy feat and that nonstop schedule can definitely impact my energy levels. But even though I sometimes feel spent at the end of a busy day, the tired feeling I get nowadays is nothing compared to the crushing fatigue I experienced when I was living through serious hormonal turmoil.

Even though your daily to-dos might be different than mine, you’re balancing a lot and trying your best to do it all perfectly. But whether you realize it or not, the stress of a hectic schedule can and does impact your hormonal health, and that might explain your overwhelming exhaustion.

Extreme fatigue is no joke; it can cloud your judgment, put you on an emotional roller coaster, and have real physical repercussions. All of this can impact your endocrine system in a major way, and chugging venti soy mochas in an effort to combat the crazy-making tiredness only make matters worse.

Occasional sleepiness is perfectly normal, but if you think you’re flat-lining energy levels are a consequence of something deeper, you’ll need to understand how your lifestyle is affecting your body.

Is Adrenal Fatigue Draining Your Energy?

Maybe you’ve heard the phrase “adrenal fatigue” floating around for a while, but you’ve never considered how the diagnosis could apply to you. That’s the case for many of my clients, but once they learn more about the symptoms, they often see a connection to their exhausted conditions.

Adrenal fatigue is a collection of signs and symptoms—including, yes, fatigue—that indicates your adrenal glands aren’t working properly. Those tiny endocrine glands located above the kidneys can malfunction for a variety of reasons, including chronic stress and poor dietary choices. The initial signs can be subtle, but if you let the issue go, you’ll absolutely start to seriously feel the effects.

The adrenals are super important because they produce a crucial hormone called cortisol (lovingly known as the “stress hormone”). Cortisol mobilizes stored glucose from fat and provides the body with energy between meals.

In a perfect world, your first jolt of cortisol gets you out of bed around 6 a.m, another one powers you through your day around noon, a smaller one hits mid-afternoon, and a tiny one comes around dinner.

But if you’re chronically stressed at work, loading up on junk food, or swearing off the gym, you might inadvertently throw your cortisol production completely off. Initially these lifestyle stressors can cause the normal schedule to go in reverse: you’ll drag yourself out of bed because that natural cortisol surge won’t come when your alarm goes off, and you’ll be wide awake and wired at bedtime. This flip-flop is what’s known as stage-2 adrenal fatigue, and it’s what I experienced during the height of my hormonal imbalance.

If you don’t nip the issue in the bud, you might progress to stage 3, in which your body just quits making cortisol at all, leaving you simultaneously exhausted and anxious (and experiencing potential period problems). This is the point where so many women seek out help from their doctors and are prescribed a pill. But medication won’t solve the underlying issue. Here’s what will:

1. Skip the coffee and introduce the right foods and supplements.

It may seem like it’s working in the short-term, but caffeine is only exacerbating your symptoms. Starting your day with a protein-packed combo of eggs, avocado, and gluten-free toast will fuel your day and keep your blood sugar stable. Adding in supplements like ginkgo biloba and rhodiola can support your mental focus, and vitamins B12 and B5 can boost your energy.

2. Work out in a way that complements your hormones.

Exercise is important, but torturing yourself with a brutal boot camp workout when you’re already exhausted is the wrong approach. If you’re dealing with adrenal fatigue, the surge of workout-induced cortisol will worsen the problem, stressing your system further. Try syncing your workouts to your cycle, so that your fitness routine supports your adrenals. Here are some helpful examples.

3. Shift your priorities and focus on what truly matters.

If you can’t remember the last time you took a day off or did something good just for you, it’s time to step back and seriously reevaluate. Think about which parts of your life matter most, and how you can implement good self-care while continuing to invest in your relationship, career, and social life. (Not sure where to start? This article is incredibly helpful.)

4. Find a community that gives you unconditional support.

Adrenal fatigue can be incredibly isolating since it saps your energy and keeps you from engaging in the parts of your life that matter most. Seek out friends, family members, acquaintances, or skilled professionals who make you feel safe, supported, and understood.

Need More Hormone Help?

I’ve designed a four-day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance. Click here to learn more!

Alisa Vitti, HHC, is an integrative nutritionist; best-selling author of WomanCode; creator of the WomanCode System; and the founder of FLOLiving.com, a virtual health center that supports women’s hormonal and reproductive health. Check out her profile page to learn more or follow her on Facebook.

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How Going to Fancy Fitness Classes Actually Made Me Lazier

I’ve come to love working out in the morning.

Even though I have to physically drag myself out of bed and set three alarms so I don’t snooze through my wake-up call, exercising first thing in the morning sets me up for a better, more productive day.

My workout always varies: Sometimes I run solo outside; other days, I meet my workout group for a free boot camp in the park. In the summer, I regularly swim laps at a recreational outdoor pool. And less frequently, I’ll take a drop-in fancy fitness class at a local studio, reluctantly paying the (outrageous) price and packing a bag the night before, so I can shower and head straight to work afterward.

I follow this exercise “plan” four seasons a year, and except for torrential downpours and blizzard-level snowfalls, I try not to let the elements outside dictate my schedule. After all, an 8-mile run is just as far in crappy weather as it is on a sunny day. And as a person who is constantly training for the next marathon or triathlon, I’m all too familiar with the fact that a training plan waits for no one.

This strategy was working out just fine—until I signed up for a two-week introductory period of ClassPass a few months ago.

My New Fitness Infatuation

If you haven’t heard of ClassPass, it’s a popular service that allows subscribers in various cities to attend a variety of fitness classes at boutique studios and mega-chain gyms for a fixed fee per month. This all-inclusive service is a dream come true for fitness fanatics like myself—that is, of course, if you can afford it.

Costs vary per city, but in New York, where boutique fitness studios typically charge around $30 per class, the $125 monthly subscription fee scores you a major deal, as long as you drop into enough gyms each month. Unfortunately, the price is still steep. So you can probably imagine my excitement when I found a deal for two weeks of the subscription service for just $20. I jumped at the chance to join and began signing up for classes immediately.

The first class I took was The Ride, a Spinning class at Crunch gym. After that, I sprinted my way through speed work intervals in the front row of the treadmill studio Mile High Run Club. I hustled hard on a row machine in Brick’s B|X workout and climbed mountains on a stationary bike (well, at least they felt like mountains) at Revolve indoor cycling studio.

The options were endless; I was in cardio heaven. A friend had also signed up for the deal, so we would excitedly debate over which studio to try next. Maybe a HIIT workout at The Fhitting Room? A competitive ride at SWERVE? Or perhaps we should check out Mile High Run Club’s endurance running class, ‘The Distance?’

The First Sign of Trouble

As amazing as this newfound fitness glory was, I have to admit: I was getting seriously spoiled. Towels, water, and shiny new workout equipment was available to me at an unprecedented rate. Flywheel studios even provide free apples and bananas. (Yes, really. Free healthy snacks!). Running home to shower between my workout and my workday was no longer an issue, as all the studios I picked had showers complete with fancy shampoos and rich body lotions I wouldn’t normally treat myself to. Suddenly, I scoffed at working out in the rain, sleet, and snow. I had the safe haven of a dry, warm studio available with just a few taps in the app on my phone. Forgot a hair tie? Psh. Of course the studio had a surplus for me to choose from, not to mention deodorant, bobby pins, and breath mints!

Before I knew it, the second week of my trial began, and it became increasingly difficult to book classes. I found myself staying late at work, scrolling through the website to see if any open classes caught my eye. When nothing did—or everything I was interested in was booked—I was reluctant to return to my normal routine of running outside or heading to the park for a quick workout using a DIY routine for inspiration.

To be clear, by reluctant, I mean I was unwilling and unmotivated. Plus I had banked on working out inside, so I didn’t bring the extra layers necessary to tough it out in the cold.

In a word, I became soft—at least, when it came to my fitness routine. My original mind-over-matter, no-excuses attitude had been crushed by the promise of expensive equipment, trainers that held me accountable, and, pathetic as it sounds, luxurious shampoos. The idea of going for an impromptu run before work or heading outside when the weather forecast showed a chance of rain became less and less attractive to me in a devastatingly short period of time.

My motivation went from 100 percent personal willpower to being reduced to the fear of paying a fee if I didn’t show up to class.

That’s right—the $20 offer wasn’t a final-price type of deal. There’s a cancellation fee if you cancel a class within 12 hours (common with most studios). One morning, I was so exhausted from my speed dating experience with fitness studios that I slept through an hour of gym time I’d signed up for, and $15 was taken straight out of my account for being a no-show. Ouch.

How I Got Over It

Image: The Rise NYC

Now, let’s be clear: ClassPass, or any membership-based fitness service, like FitReserve, is still a great idea for individuals who like trying out new workouts and have the time to book their favorites the moment new classes open up. But in my experience, the membership—even one as short as two weeks—caused my motivation to dwindle and my commitment to waver.

Signing up for a class and showing up is easy, but making your own workout (whether it’s a running route or bootcamp-style circuit), dressing appropriately, and getting it done without an instructor barking orders at you is hard—and 100 percent up to you.

Waiting on a class that I wanted to try to open made me forget that working out anywhere, even if it was for just 15 minutes on my living room floor, was way better than skipping a sweat session all together because the time, weather, or shower situation was inconvenient.

That’s not to say I’d never go back. In fact, instead of quitting my ClassPass membership cold turkey, I opted to downgrade to just five classes a month for a fraction of the price. That way, I can still treat myself to a fancy workout (and indulge in some of the luxe extras) once a week without the option to wuss out on my other workouts.

While going back to outdoor and on-my-own workouts in the weeks that followed was slightly difficult (there were many snooze button hits, cranky groans, and requests for accountability texts from my workout buddies), I was eventually able to get back to my original routine.

If anything, my brief fling with fancy fitness classes taught me that motivation shouldn’t come from having to pay annoying fees or getting to exercise using state-of-the-art equipment. It should come from within me, for me—to accomplish my goals, to run a faster race time, to get stronger, to feel more confident—and most importantly, to do something that I love, for no one else but myself.

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