Our mission is to advice, and to make the people of the world healthier through the power of information.
4 Super-Important Foot Stretches for Runners
If something's up with your feet—whether it's low-key arch pain or something more intense like plantar fasciitis—it can get in the way of a lot. You're aware of the discomfort the moment you get out of bed in the morning, when you're walking (sometimes, hobbling) to the office, and especially during exercise. And as a runner? Foot pain is the hands-down absolute worst.
For me, the shooting pain in my foot began back in April right after running the Boston Marathon. I was relieved when, after some rest, it died down over the summer months—so much so that I signed up to run my seventh full marathon this November. As my training ramped up, that lingering, sharp sensation kept creeping back. The longer it persisted, the more I knew I needed to get it checked out.
Cue a doctor visit, podiatrist consultation, X-ray, and MRI.
A thick stack of medical bills later, I was greeted with my diagnoses (yep, plural): a neuroma (irritated nerve) between my third and fourth toe, and bursitis (a small sack of fluid) between my second and third. Since the pain wasn't really excruciating at any given time and often disappeared for days on end, the podiatrist and I agreed that it was better to do some physical therapy instead of anything invasive.
My recovery quest took me to Bespoke Treatments Physical Therapy, where the team taught me different drills to strengthen my entire kinetic chain, including my feet. I learned about toe-ga (yep, toe yoga, where you work on moving the big toe separately from the others) and the benefits of balance drills, including single leg squats. I also found comfort in learning that I wasn't the only runner not prioritizing strengthening my feet.
"Foot function tends to be low on most people's priority list," Tyler Nightingale, DPT, told me. "But your feet are the foundation of your body and the first point of contact in a chain of joints that make up your lower quarter."
All the more reason to take the time to strengthen and stretch the feet if you're a big-time runner.
The (sometimes painful) truth is that dysfunction at the foot can set us up for problems higher up—after all, our feet have muscles that need strengthening just like the rest of our bodies. So take it from me: Don't wait for an injury to strike to build up essential foot and ankle mobility and strength.
Here, Nightingale shares his essential foot strengthening and stretching routine, which can help you stave off issues—and maybe expensive medical bills too. Nightingale suggests doing these exercises three to four times weekly, completing the circuit twice through without rest.
1. Big toe extension lunge
Try it: Stand inside a door frame with the bottom of your big toe butting against the wall, angled upward toward the hips. This is your starting position. Lunge forward, so that your knee has room to actually go on one side of the doorframe. You'll feel a nice stretch under the big toe. Return to start for one rep. Do 14 reps; repeat on opposite side.
The expert says: "Adequate big toe extension is very important for healthy foot function. This stretch also helps mobilize your plantar fascia, which can develop problems when mobility is reduced."
2. Lacrosse ball plantar surface rolling
Try it: Put a lacrosse or small massage ball under the arch of your foot. Applying pressure, roll the ball forward and back, side to side, under your foot. Continue for 60 seconds; repeat on opposite side.
The expert says: "This is a great release for relaxing all the muscles on the bottom of your foot after a run. They help support your arch and stabilize your foot and are worked hard after a run."
3. Gastroc and soleus foam rolling
Try it: Grab a foam roller. With the roller placed under your calf, right below the knee, place your hands on the ground a few inches out on either side of your hips, fingers pointing toward your feet. Press down into your hands to lift your butt off the mat, keeping your calves balanced on the roller. Roll your calf 10 times, making sure to avoid the back of the knee. Repeat on opposite side.
The expert says: "Chronic tightness in the calf muscles not only feels horrible but is linked with various foot and ankle pathology."
4. Pronation and supination drill
Try it: This one is wacky, so take a look at the video! Start standing with your feet together. Take a wide step back with your right foot and turn your toes out so that you almost create a 90-degree angle with your feet (the heel of your right foot will be about a foot away from the heel of your left). Then step your right foot in front of your left, internally rotating and making a T-shape with your left foot (your left toes should intersect your right arch). Do 12 times; repeat on opposite side.
The expert says: "Your body can't function properly without adequate amounts of both these motions, so it's valuable to practice these regularly, especially if you have a past history of foot or ankle injury.
Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. Follow her on Instagram.
from Greatist RSS https://ift.tt/2q7sKu3
Why Is It That Some People Just Can't Dance?
If you've ever been to a wedding, you know one hard truth: Some people just can't dance.
Sure, nobody expects a dance floor full of Fred Astaires, but is there any real, scientific reason why some people just can't feel the beat? (Sort of!) And can you fix it? (Yep!)
So if you fall more to the Drake end of the dancing scale (I'm using the almost-scientific Drake to Baryshnikov scale here), there's hope. Scientists and dance professionals have some insight on how to be a better dancer, even if you think you have two left feet.
The Rhythm Is Gonna Get You
Globally, pretty much every culture has incorporated some form of dance. That's because rhythm naturally affects us. When you hear music you like (or music you hate that still has a pretty catchy beat), your body wants to move in time with the rhythm. You might not break out into a moonwalk, but almost all people will nod their heads or tap their toes unconsciously with the music.
And that's true even as a fetus! Moms talk about babies kicking around when certain songs come on (my youngest sister was apparently really into that Chipmunk Christmas song in utero), and a study from Duke University found that babies can detect rhythm in the womb.
But it's not quite so simple. Musicians from Pharrell to Justin Bieber have complained about audiences clapping off-beat to their songs. As a person who's taught musical improv, I know firsthand that finding the beat is not always natural. And that doesn't even include all the dads on dance floors who look like they've never encountered the concept of rhythm.
For a small portion of people, this lack of rhythm has a name: beat deafness. A study from McGill University found that three percent of people suffer from congenital amusia (...which might become my drag name), and that means they can't perceive music through either pitch, timing, or rhythm.
An even smaller percentage of the amusical are considered "beat deaf." As in, they cannot find the beat in any form of music. The study found two such beat deaf individuals. Though they could keep time with a metronome, once actual music entered the picture, they were lost.
Are you (or your dance-impaired friend) beat deaf? Probably not. It's extremely rare. Though nearly all humans have some sense of rhythm, i.e., they can tap their feet to the beat, that doesn't mean they have a good sense of rhythm. Remember those bad clappers Justin Bieber yelled at? They were clapping to the beat—just not the right beat for the style of music. As soon as he stopped the song and corrected the audience, they were able to do it correctly. Sorry to reference the Biebs so many times: He just actually proves a point.
Yes, there are people with a bad sense of rhythm. From my experience, those people thought I'm just not good at rhythm and never tried to learn. But with a little guidance, they could find a basic beat.
If you're not inclined to trust an improv teacher/freelance writer on the art of dance, here's an actual professional's POV. "If you give yourself enough time and are dedicated to the learning process, even the most challenged can develop their rhythm at any age," says Preston Li, an instructor at the Beijing Dance Academy. Sure, not everyone will tap out Whiplash-style syncopations, but even the rhythmically challenged can find a beat… with practice.
She Blinded Me With (Dance) Science
So, if most people aren't beat deaf, and rhythm isn't the only answer, what else makes a dancing so hard? Well, Northumbria University and others finally decided to study dance because it's a form of courtship and attraction that's gotten relatively little scientific love—especially since people sometimes evaluate mate potential based on their moves alone. The studies aimed to find the moves that make women and men more attractive to one another. Note: All the studies in this section were based on heterosexual attractiveness. Sorry.
For women, dances that involved hip swings and asymmetrical movement of the arms and thighs were considered most appealing. So, maybe something like this.
The study concludes that hip movement may indicate fertility and increase attractiveness to males. Fertility does seem to get guys going since another study found that strippers made more money per lap dance when they were ovulating. So, ladies, if you really want to get a guy hot and bothered, let him know that an egg just dropped into your fallopian tube.
But what sexy moves can men do to look like Travolta on the dance floor? Well, according to Northumbria University, women liked "variability and amplitude of movements of the neck and trunk and speed of movements of the right knee."
Oh man, remember in Magic Mike where Channing Tatum moves his right knee? His knees were really the least of my concerns during that dance, but that must just be me because the study said it's all about neck, trunk, and knee. So, by that logic, this is one of the sexiest dances of all time.
The study also broke down the best moves for men in this video, while women can use this vid as a tutorial.
Now, maybe I'm crazy, but that doesn't really look like great dancing. The male avatar does the running man, for crying out loud! So we have to keep peeling this dance onion to find another layer of the bad dancing mystery.
Shame, Shame, Shame
As the good folks over at Northumbria University pointed out, dance is often used as a form of courtship. And even if you're not trying to find a life mate, there's a strong sexual component to social dancing. Guess what else goes along with sex and moving bodies? Shame!
Dancing, moving your body around, and trying to be sexy are all fairly vulnerable acts. Because if you do a bad job, people think you look stupid, you get rejected, and you wind up embarrassed. This fear of embarrassment often makes people stiff and uncomfortable on the dance floor.
Also, dance is not always embraced. There are tons of stories of high schools banning dances or putting "leave room for Jesus" type rules in place. And although Footloose was not a documentary, it was based on a real "No Dance Allowed" town.
Pablo Solomon, an artist and former teacher at the Houston Contemporary Dance Theater, says that a lot of his students came from backgrounds where dance and shame went hand in hand. For those students, "they not only have to teach their bodies to move in time with music, but they must often overcome the stiffness and awkwardness of suppressed guilt and fear."
Solomon found that overcoming the potential embarrassment of dancing led to the greatest growth. "Many were so tense and full of fear of embarrassment or being ridiculed that any attempt at movement seemed to await some sort of horrible repercussions," Solomon says. Once the student relaxed, they were able to find rhythm more easily, which led to better coordination and confidence in their abilities.
In my opinion, embarrassment and shame are the biggest reason why people suck at dancing. Or at least, why I suck at dancing. Now, I have a good sense of rhythm, took dance classes from first grade to college, and did musical theater for a living. If you need a pas de bourrée and single pirouette, I've got it (I mean, I'm not heading to ABT, but I'm not terrible). But put me in a club? Sweet Jesus, that's some sad business!
It's not because I don't know how to dance. It's because the idea of moving without choreography in a sexy way fills me with embarrassment. So, I look like an awkward weirdo (if I ever try to dance at all) because I'm so self-conscious about every move.
Now, I'm not saying that everyone is like me, but the risk of potential embarrassment often outweighs the rewards of dance for many people. So if everyone really could "dance like no one else is watching," we'd probably be a lot better off (and we wouldn't have to see that quote on a stock image of a girl in a boho dress spinning in a field ever again).
You Have to Practice
Another reason dancing is hard? Because it's hard. But Solomon has found that almost all of his dance students got better with time, no matter how bad they were to start. But it took practice. And most of us aren't going to go to a dance studio to get better for the one wedding a year we go to.
If you want to get better at social dancing? Well, unless the waltz makes a comeback, there's no place to go to get better. You have to risk stepping out onto a dance floor with a bunch of cool, sexy people and just give it your best shot. There aren't even moves to learn! You just have to kind of gyrate and move your arms asymmetrically until you get it right.
When you already feel like you're a bad dancer, it's unlikely you'll seek out a lot of opportunities to learn how to get better. Instead, you ignore it, drink a little too much, and do some crappy moves at your niece's Bat Mitzvah when your favorite song comes on.
Dancing is both perfectly natural to humans and incredibly complicated: It takes the ability to process music, understand rhythm, and have a good sense of coordination to be able to do basic moves. You have to do all that and not feel self-conscious about flailing your body around in front of strangers. Honestly, it's surprising that anyone can dance.
Still, there's hope for the dance challenged. If you want to get better in a hurry, just get over the embarrassment, practice finding rhythm, and let that right knee go to town.
from Greatist RSS https://ift.tt/2CD5T15
8 Foods That Are Proven to Naturally Whiten Your Teeth
We all know the common (delicious) culprits that stain our pearly whites. Coffee, tea, red wine: We see you. But are there any foods or drinks that can actually do the opposite?
Believe it or not, the answer is yes. Not only can the right foods and drinks help scrub away stains and make your teeth look brighter, but some can also actually strengthen your chompers from the inside—and make them whiter on the outside.
So if you're curious about how to whiten teeth naturally, here are eight dentist-approved picks to add to your menu.
Plain Yogurt
It’s a double-whammy, dental-wise. Yogurt is rich in calcium, which is essential for keeping your teeth looking healthy and bright. “Calcium-rich foods help strengthen the enamel, the outer layer of teeth that give them their whiteness,” says Timothy Chase, DMD, a cosmetic dentist at SmilesNY in Manhattan.
It’s also a good source of phosphorus, a mineral that works like a wingman to make calcium’s effects more potent. “While phosphorus doesn’t have a specific whitening effect, it does help maintain the enamel that gives teeth their outer beauty,” Chase says. Just steer clear of the flavored stuff. Over time, those added sugars can break down tooth enamel, dulling your smile.
Cheese
Like yogurt, it’s rich in the enamel strengtheners calcium and phosphorus. You’ll get the biggest bang for your buck from hard cheeses like cheddar, Gruyere, and Parmesan. Of course, you might not notice as much whitening action if you wash down your cheese plate with a glass of red wine.
Apples
Think of them as nature’s best designer toothbrush. The crunchy texture of apples acts as a gentle abrasive to scrub away the plaque that can leave your teeth looking dull. “The chewing that’s required also promotes the production of saliva, which helps keep plaque from developing. And stains attach to plaque like Velcro,” says periodontist and nutrition expert Sandra Moldovan, MS, DDS CNS.
Carrots
Just like apples, carrots’ hard, crunchy texture can actually help scrub your teeth clean, say Muldovan and Freeman. You’ll want to stick with raw ones, though. Cooked carrots are too soft to deliver much scrubbing action.
Milk
Drink up for stronger bones—and whiter teeth. Milk is another top source of both calcium and phosphorus. Keep in mind that the mineral content goes up as the fat content goes down, so you’ll get the most of both nutrients from skim milk. (A cup of skim milk has 316 mg of calcium and 255 mg of phosphorus, while a cup of whole milk has 276 mg of calcium and 205 mg of phosphorus.)
Celery
Breaking down the crisp, fibrous stalks with your chompers helps scrape away stain-causing plaque and boosts the production of saliva. Crunch away, people. And maybe dip into a little peanut butter while you're at it.
Strawberries
Not only will they not stain your teeth red, but strawberries may also help make your teeth appear brighter and whiter. “They contain an enzyme called malic acid that works as a natural astringent to remove surface discoloration,” says Steven Freeman, DDS, owner of Elite Smiles in St. Augustine, Florida.
For even more whitening action, try applying mashed strawberries to your teeth like a paste for five minutes then rinsing and brushing as normal, he suggests. One study found that this method can help remove plaque to give it a whiter appearance without actually bleaching the teeth.
Xylitol-Sweetened Gum
OK, so it’s not technically a food. But chewing gum helps your mouth produce more saliva. Why pick one sweetened with xylitol? It’ll help you avoid plaque-promoting added sugars, to start. But even more important, the sugar alcohol has been shown to reduce the formation of plaque, which makes it harder for stains to stick to your teeth. Try cinnamon or spearmint flavors—findings suggest they enhance saliva production more than fruity flavors.
from Greatist RSS https://ift.tt/2CCB2l9
Can You Overdo It on Sleep Aids (Even Natural Melatonin)?
Can't sleep? You're not alone—around one in three people suffer from some form of insomnia. If you find yourself tossing and turning at night, it's tempting to reach for a sleep aid to help you get that much-needed shut-eye. And there are tons of options on the market, from prescription pills to natural supplements like melatonin.
Proponents claim they're great for calming down your racing thoughts and inducing deep, restful sleep (the stuff of dreams, if only you could conk out long enough to have them), but are they safe for long-term use? And can your body develop a tolerance to them?
Before you run to the drugstore to cure your insomnia, it's important to know the different types of sleep aids and how each of them works in your body. Every person is different, so what works for you might not be effective for your friend and vice versa.
OTC Sleep Aids
Many popular over-the-counter pills, like Advil PM or Tylenol PM, contain diphenhydramine, an antihistamine typically used to treat allergy symptoms or motion sickness. This stuff also makes you feel drowsy, which is why it's commonly used as a treatment for sleeplessness. Combined with painkillers like ibuprofen, it can treat a variety of symptoms—but it's likely to cause grogginess the next day, especially if you didn't sleep a full eight hours.
Another common OTC option is doxylamine succinate, the antihistamine in Unisom and Nyquil. Unfortunately, there are even fewer studies out there that examine its effects, but we know that it works similarly to diphenhydramine in the body.
Taken infrequently, these medications won't hurt you, and they obviously help if you're suffering from a headache or cold. Just keep in mind that they're designed as a short-term fix. The FDA recommends that anyone taking sleep aids talk to their doctor if sleeping problems last more than two weeks—and while these pills are marketed as non-habit-forming, it is possible to become psychologically reliant on them, making it hard to stop taking them once you're in a routine.
Natural Sleep Aids
Sleep remedies like melatonin promise similar results while being gentler on your system. Melatonin is a hormone naturally produced by the body to regulate your sleep cycle, and you produce more of it as the day goes on, with levels peaking in the evening or at night. It can help with short-term sleep disorders (due to work schedule changes or jet lag) or for people who work frequent night shifts.
Melatonin doesn't work for everyone (for some people, it can cause dizziness, nausea, and headaches) and can worsen rheumatoid arthritis symptoms. It's recommended that adults take between 0.2 and 5mg as a safe nightly dose, though drugstore pills are commonly sold in doses up to 10 mg. Start with a lower dose and work your way up to see what dosage is most effective for you (one study claims 0.3 is ideal).
Another thing to keep in mind is that it can be hard to tell how much melatonin you're actually taking. "As melatonin is not regulated like prescription drugs, the actual amount of melatonin that a product contains may not be representative of what the label claims," says Jocelyn Cheng, M.D., ABPN board-certified neurologist. In fact, the actual content of melatonin in pills that are legally sold can vary from 83 percent less to 478 percent more than the concentration alleged on the label.
Your body does not build up a physical tolerance to melatonin, but there are very few long-term studies about whether it is safe to take consistently. The jury's still out on this one—there's no evidence that it harms your body's natural processing systems, but there's also no evidence that consistent usage is totally risk-free—or even a legit way to help you sleep. Studies seem to indicate that melatonin may not have a significant benefit—it appears to reduce sleep onset latency by about 7-10 minutes.
If you're interested in exploring other natural options, there are a variety of herbal and mineral remedies that can assist your body with sleep. "View them as a bridge back to natural sleep," says Martha Cortes, DDS, dental-sleep medicine expert and owner of Sleep Fitness LLC. Cortes recommends trying valerian root (which could use some better studies on it), chamomile, magnesium, or lavender essential oil, all of which are widely available at grocery or convenience stores.
Prescription Sleep Aids
There are a variety of reasons why someone might need to try a prescription option, but it's rarely a long-term fix. For people who suffer from chronic insomnia, these medications can be a much-needed solution, but everyone's sleep situation is different—and frequently, therapies like CBT-I are a better solution than drugs.
Benzodiazepines like temazepam can be used for treatment of insomnia, but they are known to be habit-forming, so it's best if they're only used for a short duration. Non-benzodiazepines such as eszopiclone (which is found in Lunesta) minimize these dependence effects but can still cause headache and dizziness.
Another commonly used non-benzodiazepine is zolpidem, the hypnotic found in Ambien, which can also lead to abuse if taken incorrectly. There's a reason doctors only prescribe these in certain instances—they're typically not intended for extended nightly use.
The Bottom Line
Right now, we don't have definitive evidence that your body develops a physical reliance on OTC options like Advil PM, though a few studies have found that it may show potential for abuse or dependence. However, psychological reliance is a real thing, and it's something to be aware of when you're trying out a new medication.
It's fine to use antihistamines when necessary (like when your work schedule is changing or your noisy neighbors just won't shut up), but remember to give your body a break to keep your natural sleeping patterns in order.
The science behind melatonin is even less certain. Neither Cheng nor Cortes recommends it for long-term use, but it's hard to say whether it has any long-term negative effects on your body. The biggest thing to note is that it affects everyone differently. "Melatonin supplements are not one-size-fits-all," Cortes says. "For some, it assists with sleep; yet, for others, it does not."
Cheng recommends getting into a regular sleep routine rather than relying on medication night after night. "If you're unable to fall asleep within 20 or so minutes, get out of bed and go to another room with dim lighting and do something low-stress—and don't return to bed until you're sleepy again," she says. "The key is to not stay restless and frustrated in bed."
Of course, if you consistently have difficulty sleeping, the best idea is to work with a sleep expert who can help you determine the underlying cause for your sleep problem and address it.
Sarah Ellis is a grad student, runner, writer, and very bad dancer. Right this very second, she's probably drinking kombucha and pretending chocolate is a health food (because it is, duh).
from Greatist RSS https://ift.tt/2CD5yLR
This Is How Long Most Men Can Keep It Up
If you're having heterosexual sex, the straight (heh) answer is this: The average time it takes men to ejaculate after entering the vagina is seven minutes, so add another 30 minutes of foreplay in front of that to get a total of about 40 minutes, says board-certified urologist and men's sexual health expert Paul Turek, M.D. Some studies say that the average is more like five and a half minutes, though—and it does make sense that there's some variance, given the self-reported nature of the matter.
However, there's more to all of it than just the numbers—so if you're curious about how to last longer (and why you may have trouble staying hard in the first place), read on...
It seems like guys have always wanted to talk about their penises—to the extent that we wouldn't be surprised if, some 10,000 years ago, there were cavemen who bragged about how long they could keep it up (not to mention dudes who exaggerated their size).
And as long as this kind of bragging has been going on, there have also been men who think about their own performance and wonder if it's normal—or wonder what "normal" even means. It's easy to think there's something wrong when there actually isn't (at least in part due to some pretty tall tales).
What keeps you from keeping it up?
"It really depends on a lot of things: sexual arousal, mood, stress, health, situation, fatigue, sleep, traffic—just about everything else that impacts our daily lives," Turek says.
According to Brianna Rader, a relationship and sex educator and founder of the Juicebox sex and relationships app, there are a variety of worries can lead to erection issues too:
- Fear that you won't perform well in bed and satisfy your partner
- Poor body image, including concern over your weight
- Problems in your relationship
- Worry that your body won't "measure up"
- Concern about ejaculating too early or taking too long
- Anxiety about not being able to finish or enjoy the experience
"Erection issues are often viewed as a dysfunction, when, in reality, they tend to be a normal response to environmental or emotional stress," Rader says.
Frustratingly, if you've been having trouble keeping it up, your penis is probably getting and staying hard when you can use it the least. "At night, while in deep sleep (unbeknownst to them), men frequently have at least three erections lasting one hour each," Turek says.
So what can you do about it?
Duration-enhancing creams, or "male desensitizers," like this one from K-Y, are sometimes an option, and according to Turek, they are very safe but are really only useful in cases of lifelong early ejaculation. "When used outside of this indication, they can be so effective that in many cases they can make it virtually impossible to get and keep an erection," Turek says.
Men often get their initial experience with erections and orgasms when masturbating, and this can help them when they're with a partner—however, their methods can also impact issues they have with a partner. "The good news is that you can retrain yourself to become erect in different environments with your partner or with different sensations, but it may take some time and effort," Rader says.
This is because many men have honed a specific technique for their masturbation sessions, Rader says. "For men who take a long time to orgasm or struggle to orgasm with partners, it may be because, for years, they've masturbated with a very tight grip and can't orgasm without that type of pressure.
"For men who can't get hard with a partner, it's possible—if there's no underlying medical issue, like a blood pressure condition that requires a consultation with a physician—that they've masturbated with a specific technique for years and have trouble responding to a partner's different style of touch. Or they've masturbated in a way that they can't replicate with a partner (for instance, many men have masturbated with pillows)," Rader says.
"Others may have been focused on climaxing and getting masturbation over quickly, perhaps to avoid getting caught or from being taught that masturbating is wrong," Rader says. "So they've become accustomed to going straight for the climax and have trained themselves to orgasm in less than two minutes."
For some people, premature ejaculation doesn't derive from this kind of training and occurs in two varieties: (1) lifelong premature ejaculation and (2) acquired premature ejaculation.
Men in their 20-40s who suffer from premature ejaculation are often dealing with "lifelong" premature ejaculation. This appears to be a genetically determined problem, sometimes with an inheritance pattern, and there's medical therapy that can be effective. Acquired premature ejaculation is less common and sometimes related to other problems.
A potential solution for these three scenarios is practice and a shift in mindset. "If you have premature ejaculation, you can start trying to double the length of your masturbation sessions. If you want to last 10 minutes with a partner, then don't let yourself orgasm in less than 10 minutes while masturbating. You'll likely need to build up to this point. Start with changing two minutes to four minutes."
Kegel exercises may also help with this, Rader says—and yes, there are Kegels for men too. And if you've just been going at it with too much of a chokehold, go slower, softer, and try different sensations, she says—during these sessions, you'll become more aware of what's triggering your orgasm.
Medication may be helpful for some too.
"While taking the erectogenic agents like Viagra or Cialis, the erection might be a better one, but they only give you a longer erection if you 'will' them to," Turek says. "When you stop willing the erection to happen, the erection falls—just like without medication."
SSRIs (antidepressant medications) have also been shown to be incredibly effective in helping men with premature ejaculation.
But be aware, there can be too much of a good thing. You and your partner don't actually need or want that erection to last ALL night. "I don't advise men to maintain erections for more than three hours at any one time—this is called priapism, and it puts the penis at risk of not getting enough oxygen, which can result in scar tissue and poor erections in the future. We send those men to the emergency room!" Turek says.
Aly Walansky is a New York-based lifestyle writer. Follow her on Instagram and Twitter @alywalansky.
from Greatist RSS https://ift.tt/2qbhZal
Is Tequila Really Paleo-Friendly or Are We Kidding Ourselves?
“I’ll have a tequila and soda with extra lime, please!” says a Paleo’er on a Friday night. OK, so did cavemen really sit around the fire drinking booze? That’s a big fat no, but modern day Paleo men and women seem to have made tequila their beverage of choice during happy hour.
But is it really Paleo-friendly? Some say distilled spirits can have a place in a Paleo lifestyle, especially tequila since it’s the only distilled spirit naturally derived from the agave plant. But here’s the thing, not all tequilas are created equal.
Tequila 101
The best tequila in the world has the "100-percent agave" seal, meaning that it’s derived from the fermented blue agave plant and is free of any additives. Each tequila company has a slightly different process for creating its unique product, but it usually begins in Jalisco, Mexico. Fun fact: 100-percent agave tequila *must* be bottled in Mexico.
The agave used to make tequila grows for several years to reach its peak sugar content. Once it’s ready for tequila production, the plant is transported to a distillery and baked in small ovens for several days. This low-and-slow cooking process caramelizes the sugar of the agave plant, allowing for a smooth and sweet finish (yes, that’s what good tequila should taste like).
The baked agave is then mashed, crushed, or shredded, depending on the recipe. The juice is fermented with yeast for several days, transforming the agave from sugar to alcohol. The law requires the fermented mixture, known as mosto, to be distilled at least twice. Lastly, the distilled mixture is aged in barrels for a long period of time, typically months to years, which gives the tequila its distinct flavor profile.
While this tequila-making process is followed by the best producers in the world, some cheaper tequila brands bypass some of the steps and end up adding unnecessary additives like corn syrup or extra agave. Regardless of your diet, your taste buds (and your future hangover) will thank you for picking the 100-percent agave tequila.
How Tequila Stacks Up to Other Alcohols
Now that you know enough about tequila to open a distillery, here’s how it stacks up in the nutrition department. First, it’s difficult to know the true nutrition facts of alcohol since bottles aren’t required to have a nutrition facts label. Most company websites don’t include nutrition information either, but you can expect a 1.5-ounce shot of tequila to have about 95 calories and 0 grams of carbs.*
But guess what? Other 80 proof liquors like vodka, gin, rum, and whiskey contain almost identical nutrition facts, with 95 calories and 0 grams of carbs in 1.5 ounces.*
Beers, on the other hand, vary by alcohol content so they don’t all have the same nutrition breakdown. The standard 12-ounce beer with 5-percent alcohol has about 150 calories and 12 grams of carbs, so not ideal for those following the Paleo plan.* When it comes to wine, a 5-ounce pour of either red or white has about 125 calories with 4 grams of carbs.*
Here’s where tequila really stands out: If you’re avoiding grains (which most people on the Paleo diet are), then tequila is the only distilled spirit that fits the bill. Vodka, whiskey, and gin are often made from grains, like wheat, rye, barley, and corn, all of which are a no-go for Paleo peeps. Rum is derived from a sugarcane by-product, such as molasses. Tequila is the only plant-derived spirit, which is why it has become the Paleo beverage of choice. That all sounds well and good, but if you want to go by that logic, wine comes from Paleo-approved grapes—just saying.
So, Is Tequila Paleo-Friendly?
A high-quality tequila is nothing more than fermented agave with zero carbs and no grains. So, sure, some would say that it's the best option for a Paleo eater who still wants to party (we say it's worth paying a prettier penny for a tequila that has that 100-percent agave label).
But opinions vary, so the decision is ultimately yours. I asked a fellow registered dietitian for her take, and she said it’s not all that much different than other distilled spirits.
“I don't recommend tequila over other liquors necessarily, because a standard 1.5-ounce serving contains the same amount of alcohol and calories as vodka, rum, or any other spirit—just under 100 calories,” says Ginger Hultin, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics.
In other words, if tequila isn’t really your drink, she says there's no need to force yourself to drink it instead of vodka, gin, rum, or whiskey. “With any spirit, use caution with mixers—tequila is often blended with fruit juices and sweeteners, like simple syrup or sweet liqueurs, which can take a low-calorie beverage option and make it much more unhealthy,” adds Hultin.
That being said, we have to state the obvious—whether grain-based or not, alcohol should be consumed in moderation. The Dietary Guidelines suggest one drink per day for women and two drinks for men. A Paleo diet + two tequilas per day + a CrossFit workout doesn’t necessarily scream success to us, but you do you, party animal. Drink responsibly and do your best to make that tequila and soda with extra lime a “once in a while” part of your diet.
*nutrition facts pulled from USDA Nutrient Database
from Greatist RSS https://ift.tt/2q6qSlr