10 Best Exercises to Relieve Stress

10 Best Exercises to Relieve Stress


Stress – quite a familiar word these days, isn’t it?


Whether it’s work, kids, or your partner – everything contributes to stress. And undoubtedly, it can be tiring and mentally exhausting. It sucks out your energy to finish the rest of your day or commence with a new one.


All of us have a different coping mechanism when it comes to stress. It could be gaming, gardening, painting, or talking to your friends.

However, the ideal way to beat stress is – that’s right – EXERCISE! 


Let’s look into the ten best activities that you can regularly do to relieve stress.


How Can Exercise Relieve My Stress?


Exercise can help you put stress aside in numerous ways. But, in order to understand how it does, it’s essential to know what’s happening in your body when you’re under pressure.


The neurochemical basis of this phenomenon is quite simple. Stress stimulates the release of cortisol (the stress-causing hormone) and adrenaline (the fight-or-flight hormone). These hormones are the ones driving your stress and are the main culprits behind your anxious behaviour and inability to perform well.


Moreover, exercising also causes the release of endorphins that are known as happy neurotransmitters. Therefore, when you exercise, there’s a significant decrease in the levels of these hormones. Conversely, as their levels increase, you feel better about yourself and in control of the situation you’re stuck in.


Beat The Stress With These 10 Exercises!

 

woman taking stress

 

Now that you are fully aware of stress – it’s about time you took back the charge. Stress does not only ruin your ability to get done with the tasks, but it also makes you doubt yourself and your capabilities.


To avoid problems, it’s best to knock the stress with the following exercises:


1. Brisk Walking


Let’s begin with the easiest one of them all – walking. But we walk every day, right? So why are we still stressed then? Well, brisk walking and just moving from one corner to get a task done is different.


Brisk walking allows you to use your muscles better but prevents you from tiring out. It’s known that people with a proper walking regimen can cope with their stress better and are healthier as well, both mentally and physically.


Brisk walking is the ideal way to get started on this mission of beating stress.


2. Tai Chi


Tai chi is a series of self-paced fluid body movements and heavily promotes serenity through various moves. Originally tai chi was an ancient internal Chinese form of martial arts used for meditation, health purposes, and more. However, it is also known to increase flexibility and calm those stress levels down. 


Tai chi puts minimal pressure on the muscles and joints, making it accessible to all ages. So if you are looking for something refreshing, then tai chi might be for you!


3. Pilates


Pilates is also a physical fitness system developed in the early 20th century. It aids in the treatment of depression and anxiety. However, it is not solely designed just to strengthen the muscles and improve body balance.


If you wish to build a self-care routine, you expect a noticeable change after reinforcing this in your life. You’ll feel your mental state sharpening and experience better performance.


Concentrating on your breathing and good thinking will definitely switch the stressed mode into a better one. 


4. Yoga


Yoga is an activity that we hear most fitness gurus talk about. The main reason is that yoga consists mainly of postures and can gradually increase your joints’ flexibility.


Yoga focuses on meditation and breathing techniques which can help one distress. Studies have shown that people who consistently perform yoga have a higher chance of lowering stress levels.


Not only that, but you’ll also be able to lose some of those pounds as yoga is an effective tool for weight loss.


5. Dancing


Suppose there is one thing that almost everybody enjoys doing is; dancing. Dance often has categorised movements, and specific choreographies help us detect the mood of each form.


For many people, dancing serves as a perfect way to relieve their stress. This is because dancing helps the brain release endorphins- chemicals that act as natural painkillers. It also improves our ability to sleep, meaning reduced stress levels.


So the next time you feel stressed, hit your jam and dance the stress away!


6. HIIT Workout


HIIT (High-Intensity Interval Training) is a combination of high-intensity bursts of cardio exercise followed by long or equal rests.


An example of a HIIT workout would be 50 to 90 seconds of squats after warming up, followed by slow jogging. Along with lower risks of heart diseases, it reduces signs of stress, anxiety, and various other problems associated with stress.


7. Swimming


Swimming is the best form of exercise on this list. Since you need to move your body against the water’s resistance, it proves to be an all-rounder activity.


Furthermore, it keeps your heart rate in check, lowers the chances of stress, and keeps you active throughout. Swimming is definitely the perfect stress relief exercise if you love water in general.


8. Kickboxing


Kickboxing is about combat that mainly includes kicking and punching. It also helps you release endorphins and reduce anxiety and stress levels.

On top of that, you’ll notice your waistline shrinking!


9. Outdoor Activities


Outdoor activities such as biking and walking may seem insignificant, but they largely contribute to one’s stable mental health.


Being in the fresh air is most likely to result in increased blood circulation to the brain, release of good hormones such as serotonin – which are responsible for making you feel happy, and just an overall sense of well-being. 


10. Qigong


Qigong is also an ancient Chinese healing exercise that includes proper breathing and meditation. Mainly referred to as Asian yoga that has been around for thousands of years.


It involves slow movements that the Chinese and Asia recognise as a healing and rhythmic practice that cultivates balance and brings energy.


Trails have indicated that qigong is effective when it comes to dealing with pressure and stress. It enhances your health all over and maintains blood pressure.


Conclusion


It’s OK to stress because – let’s get real for a while – it gets a lot of our tasks done. But stressing about everything, even the minor problems, is not healthy at all. 


You can either pick one exercise and start with that or try a combination of these exercises. Making a plan, and dedicating a particular slot to these exercises, can help you curb the stress.


Moreover, if you’re starting a fitness program to beat stress, it’d be best to consult a professional and get their opinion as well.

 

Everything You Want To Know About Cochlear Implants

Everything You Want To Know About Cochlear Implants

 

A cochlear implant is a small, complex electronic device that partially restores hearing to the damaged parts of the ear. It utilises internal and external systems to help deaf people process sounds and speech. 


This article will explain everything about cochlear implants, including how they work and their risks, and provide some valuable tips on wearing a cochlear implant.


So let’s get started!


Overview


A cochlear implant helps restore hearing caused by severe injury to the inner ear. Usually, people who need a cochlear implant find regular hearing aids to be of no use. This is mainly because these two devices work differently. Hearing aids amplify sound while cochlear implants communicate directly with the auditory nerve in order to produce sound and restore hearing.


Cochlear Implant Parts


The cochlear implant contains an external component that sits behind the ear and an internal device implanted under the skin through surgery. In addition, it has the following parts:


  1. A microphone — picks up an input speech signal from the surroundings.
  2. A speech processor — selects and arranges picked up sounds from the microphone.
  3. A transmitter and receiver — receives signals from the speech processor and moulds them into electric impulses.
  4. An electrode array — gathers the electrical impulses from the receiver and passes them to various regions of the auditory nerve.

How Does A Cochlear Implant Work?


Here’s how a cochlear implant works:


  1. It decodes sound through electronic messages received from the external device worn behind the ear. 
  1. These electronic messages are processed and transmitted to the inner component placed at the auditory nerve. 
  1. From here, the cochlear nerve transmits electronic sound patterns to the brain, where they can be identified as speech and partially restore hearing.

However, like any other new language, the implant recipient has to learn these sound patterns to identify and experience them as regular hearing.


Cochlear Implant Surgery Procedure

 

cochlear implant illustration

 

How To Prepare


Cochlear implant surgery is done under general anaesthesia. It means that you will be in a sleep-like state during the surgery. However, you might need to:


  • Stop using specific medications/supplements for a certain amount of time.
  • Avoid consuming food or drinking water for a certain amount of time.

Besides that, your doctor will give specific instructions to help you prepare.


Before The Procedure


Before proceeding, you will require a comprehensive medical evaluation to determine whether cochlear implants are the best option for you or not. Your doctor will conduct an assessment that may include:


  • A physical examination of your inner ear.
  • Tests of hearing, speech, and sometimes the sense of balance.
  • CT or MRI imaging to determine the inner ear structure and cochlea condition.
  • Psychological testing in some cases to determine a person’s ability to learn to use a cochlear implant.

During The Procedure


Your surgeon will make an incision behind your ear and a tiny hole in the portion of the skull bone where the internal component rests.


After that, they will create a small opening in the cochlea to thread the electrode of the internal component. Next, the skin incision is stitched closed so that the internal device is beneath your skin.


After The Procedure


After the cochlear implant surgery, you might experience:


  • Pressure or discomfort over the implanted ears
  •  Nausea or dizziness

Usually, people feel well enough to return home the day of surgery or the next day. However, to give the surgery section some time to heal, an audiologist won’t activate the cochlear implants for about 2 to 6 weeks after your surgery.


Activation


In order to activate the cochlear implant, an audiologist will:


  • Adjust the sound processor to fit you.
  • Check the parts of the cochlear implant to ensure they work fine.
  • Determine what sounds you hear.
  • Set the device in a way that you will hear to the best of your ability.
  • Provide you with the information on the proper care and use of the device.

Results


The results of the cochlear implant surgery vary from person to person. 


For children, it would be beneficial if they get a cochlear implant at a young age. However, for adults, the best results are usually associated with a brief period of profound hearing loss before getting a cochlear implant. Meanwhile, adults with little or no familiarity with sound may benefit less from cochlear implants.


After getting a cochlear implant, some predicted outcomes may include clearer hearing and improved tinnitus (ear noise). Although ear noise (tinnitus) is not a fundamental reason to get a cochlear implant, the cochlear implant may partially suppress or improve tinnitus severity during use. In some cases, it can also worsen tinnitus severity.


Cochlear Implant Risks


Generally, cochlear implant surgery is considered to be safe, but there are some risks to be aware of: 


  • Possible loss of residual hearing.
  • Possible meningitis (vaccinations are recommended).
  • Occasionally, another surgery to fix a faulty device.

Rarely, post-surgery cochlear implant risks may include:


  • Paralysis of the face
  • Infection at the incision
  • Problems with balance

Daily Cochlear Implant Use

 

child with a cochlear implant

 

You can remove the external system of your cochlear implant when you need to sleep or take a shower – without difficulty! The internal component is beneath your skin, so you don’t need to worry about being uncomfortable or getting it wet. 


It is recommended to remove the device before bed as it can make sleeping uncomfortable and could fall off or get damaged. Furthermore, if you like swimming, you should opt for a waterproof device (you can discuss this with your cochlear plant audiologist).


Summing Up


Cochlear implants can partially restore hearing and are most often beneficial for children. However, speech and everyday environmental noises will sound different from what you remember. Your brain needs time to recognise what these sounds mean. This ongoing process is best achieved if you continually wear the speech processor during your waking hours.


Don’t forget to consult with an audiology specialist and ask them all the related questions to determine if a cochlear implant is right for you.

A Guide To Weight Lifting For Women

A Guide To Weight Lifting For Women


As a woman, it is magnificent to love sturdy bodies. But unfortunately, that is considered a taboo in our society. Since men tend to be highly dominant in this field because of their masculinity, there have been high standards for women who wish to do weightlifting.


However, if you are passionate about weightlifting and feel like you have what it takes, it will be great to go through this guideline to discuss all the pros and cons and the means to start weightlifting as a beginner.


How Can Weightlifting Help You Lose Weight?


Nowadays, women are into working out more than men. They follow certain diet plans and opt for a better lifestyle by making some healthy choices. However, if you have been backing out from trying weightlifting, thinking that it makes you bulkier, then you couldn’t be more wrong.


Weightlifting paired up with nutritious and healthy meals can work wonders and promote weight loss. It creates a more robust and lean look that instantly makes you fall in love with your body and looks. On top of that, you’ll stay active and feel fresh.


You can even burn more calories in terms of fat loss. Furthermore, if the body lifts heavy weight constantly, it shall stimulate muscle growth that further forms a higher metabolism. The more muscle that will be in your body, the more you will burn calories.


However, it would be best if you kept in mind that as long as you burn more calories than you consume, you’ll be in a cycle of a calorie deficit and lose weight. If you are eating more than you are burning, you won’t detect a noticeable change. Hence, lifting weights will bring out those curves that you’ll adore!


What Sort Of Equipment Should You Have Before Getting Started?

 

woman doing resistance band exercise

 

To start doing weightlifting, you must consult a healthcare professional to make sure you are physically fit to start lifting light and heavyweights. Since you’ll be doing this for the first time, it is best to have a personal trainer to guide you through it.


You’ll not have a wide range of equipment to begin with – however, the following will be a great addition to your routine:


1. Dumbbells: 


If you are working out at your home, dumbbells will be the perfect option. You can start by lifting the lightest weight and increase as you get used to it.


However, it is vital to understand that the price of your dumbbells may increase as the weight increases. Perform 2 to 4 sets with 10 to 12 reps on each hand.


2. Kettlebells: 


Kettlebells are weighted balls with handles. Countless kettlebell exercises work on different muscles. Hence, even if you are short on time, you’ll be able to do an effective, full-body workout.


Although you’ll have a trainer to help you set several sets and reps according to your goals and fitness level, you can follow the stated sets and reps if you want to start at home. Perform 2 to 5 sets of 10 to 30 reps on each hand.


3. Resistance Bands: 


Resistance bands are quite a helpful addition to a beginner’s workout/routine. These elastic bands provide different levels of resistance once stretched. They provide external resistance that your muscles work against. When pushed during an exercise, your muscles will be engaged.


Resistance bands are an excellent option as they are portable, and you can carry them with you whenever you travel. Moreover, you can use resistance bands while working both on the upper body or lower body.


Benefits Of Weightlifting

 

women lifting weight

 

Now that we have gone through how weightlifting helps you lose weight and what it means you should have to get started, let’s dive a little deeper into its benefits!


1. Gain Strength Without The Fear Of Bulking Up


Since weight lifting can help you conjure strength, you can also build lean and toned muscles. Women, compared to men, have low chances of having a large size because of testosterone.


Men have higher testosterone levels, and hence women can develop defined muscles without the fear of building their size. So you can throw that concern out of the window and say goodbye to bulking up!


2. Less Injuries And Lower Risk Of Certain Diseases


Having workouts that focus on strength development and stronger muscles helps weight loss, forms healthy connective tissues, and enhances joint stability. Not only that, but such training can improve cardiovascular health, including lowering cholesterol and maintaining blood pressure. You can refine your bones, making it a perfect defence against osteoporosis.


You’ll also be able to stay away from diabetes as weightlifting aids your body to process sugar levels too.


3. Better Mode And Increased Confidence Levels


Women are more prone to depression; therefore, a rejuvenating workout will most likely make you feel better, enhance your mood swings and get rid of day-to-day stress.


Because weightlifting and exercises can sculpt the dream body that you desire, women feel good in their skin, which boosts their confidence levels on a whole other level.


What Sort Of Exercises Should You Begin With?

 

a woman doing plank

 

Whether you should start at home or consult a trainer – this could be a little tricky. But, lucky for you, we’ve narrowed down some exercises that you can do with the basic equipment we mentioned above:


  • Chest Press with Dumbbells
  • Shoulder Press with Dumbbells and Resistance Bands
  • Squats
  • Planks
  • Glute Bridges with Dumbbells
  • Lunges with Dumbbells

While performing these exercises in sets with reps, it is essential to note that you should warm up first before starting these. Also, you shouldn’t hold your breath and keep the routine long enough that you can endure.

Take rests in between your workouts and make sure that it doesn’t prolong more than 45 minutes. Working out for too long can cause damage and make you lose energy to continue.


Conclusion


Weightlifting is perfect if you are someone who wishes to achieve your desired body. Remember! Long-term consistency beats short-term intensity. Therefore having a well-organized routine is essential, and you must carry it out every day. That way, you’ll bring consistency and achieve your goals faster!

 

Generalized Anxiety Disorder: Common Symptoms, Causes, and Treatment

Generalized Anxiety Disorder: Common Symptoms, Causes, and Treatment


We all suffer from anxiety at some point in our lives.


Anxiety is defined as a feeling of fear of the unknown. It is your body’s response to stress, and it happens to the best of us. However, suppose you’re someone who is constantly worrying about everything and expect the worst-case scenario in all the events. In that case, you might be suffering from a general anxiety disorder.


Let’s dive in a little deep and learn more about the symptoms, causes and explore the treatment options for this problem.


Generalised Anxiety Disorder (GAD)


You might have many terms like panic disorder, obsessive-compulsive disorder, and phobias being associated with anxiety. However, that’s not the case, and all of these mental conditions are separate from each other.

It is okay to feel stressed out or restless from time to time, but if you’re worrying about every single thing, then it isn’t something normal.


General anxiety disorder or GAD is a long-term condition in children, adolescents, young adults or adults. People with GAD would be overthinking about every little decision of their life. Whether it is a thing at work or an argument with their partner, these individuals cannot control their train of thoughts and end up thinking the worst conclusion to everything.


Moreover, sometimes these individuals can’t calm down. Instead, they are constantly feeling restless or incredibly irritated about one thing or another.


Causes Of Generalised Anxiety Disorder (GAD)

 

girl having anxiety illustration

 

A range of causes can lead to GAD. However, it is usually a mixture of genetic, behavioural and environmental reasons. Let’s look at them one by one:


1. Behavioural


It’s no surprise that personalities play an essential role in the development of GAD. For example, a quiet kid who is incredibly shy keeps everything to himself rather than sharing – they are more likely to fall prey to GAD. Such children eventually grow up to be adults who over-analyse everything and constantly think about wrong situations.


2. Genetics


Generalised anxiety disorder is a mental condition that runs in the family. If you have a close relative suffering from this issue, there are high chances that you might suffer from it too.


3. Brain Function


If there’s a disruption in the normal functioning of serotonin and dopamine (neurotransmitters responsible for making you happy), you can develop GAD. You’d get upset very easily and can even get depressed.


4. Events


There are certain events in everyone’s life that can push them towards this disorder. Whether it is a child who saw his parents getting divorced, a teenager bullied throughout his high-school life or an adult who keeps experiencing professional failures – any of these traumatic events can cause general anxiety disorder.  


How Would This Disorder Present Itself?


When it comes to the presentation of GAD, there are a few common symptoms that will allow you to single out the individuals who have it.


Following are the symptoms:


  • Difficulty in ignoring a problematic situation and constantly thinking about it
  • Overthinking about each and everything
  • Creating worst-case scenarios in their heads
  • Thinking of situations that are not going to happen any time soon (e.g. someone’s death)
  • Being a perfectionist and getting disappointed if they don’t do it right
  • Constant concentration difficulties
  • Being tired all the time
  • Getting irritated very easily
  • Experiencing muscle tension very regularly
  • Sleep disorders
  • Feel like throwing up or getting nauseated very easily

Apart from these symptoms, a child or a teenager may worry about the following things:


  • Homework (will I be able to complete it and submit it on time?)
  • Continuously thinking about parents’ safety (will my mom or dad die?)
  • Over-analysing their performances at school (did I do well or could I have done better?)
  • Wanting approvals and reassurance (am I doing good, or should I improve?)

If you find your child experiencing these symptoms way too often as a teacher or parent, then it’s time to sit down with them and talk about whatever is bothering them.


What Are the Treatment Options?

 

psychotherapy session woman with psychologist vector image

 

Like any other illness, general anxiety disorder or any other form of anxiety requires treatment. It’s not okay to ignore these symptoms and think that they will subside on their own. If you think that you’re worrying too much about every single thing without any reason – it’s time to consult a doctor and get yourself checked.


After being diagnosed with general anxiety disorder, here are the following treatment techniques you can follow:


Medications


Generalised anxiety disorder can be treated with the use of antidepressants. They try to balance the release of neurotransmitters in your brain so that you feel tired, exhausted, or worried without any reason.


However, it is essential to not self-administer these medications. You should always follow the instructions of your doctor when it comes to consuming antidepressants.


Psychotherapy


Cognitive behavioural therapy is the most effective type of psychotherapy that focuses on assessing disturbing behavioural patterns. With the help of these assessments, the therapist helps to change these patterns so that the person suffering from generalised anxiety disorder can avoid those upsetting triggers. In addition, regular visits can improve an individual’s condition and help them take control of their anxiety.


Home Remedies


It’s nothing new that exercising regularly, eating healthy food, and having a positive attitude can ensure a good life. However, we all are faced with problems, issues and stressful situations which may cause us to fall off our track.


In such times we all should not resort to smoking, consuming alcohol or overthinking. Take a break, meditate, and this too shall pass. Falling short on sleep doesn’t help either; therefore, you should try to take extra care of yourself and stay physically active instead of sulking in your room alone.


Conclusion


GAD is one of the most common anxiety disorders which many of us could be suffering from. Yet, most of the time, we cannot realise that we could be victims of this disorder and disregard clear signs.


Apart from tracking these common symptoms, you should always keep in touch with your doctor to recover as soon as possible.

 

Benefits Of Flossing: The Ultimate Guide To Flossing Your Teeth

Benefits Of Flossing: The Ultimate Guide To Flossing Your Teeth

 

Flossing may seem like a useless activity because its effects are not visible to many. However, you’d be surprised to learn about the fantastic benefits of flossing and how it can prove beneficial for your overall health.


What Is Flossing?


Flossing is the act of gently moving a cord of thin filaments over and between your teeth. Dentists recommend it, and if you want to improve your oral health – it’s high time you start flossing.


Indications To Floss


Honestly, there are no specific symptoms that should compel you to floss. However, certain conditions can be resolved once and for all if you start flossing your teeth.


Here is when you should consider flossing your teeth:


  • You have a foul breath odour
  • Your teeth are visibly becoming yellow

Usually, when people notice this, they want to fix this as soon as possible. Flossing can play a significant role in curbing these problems and promoting dental health.


Benefits Of Flossing

 

floss is boss vector image

 

If you’re an advocate of oral health and want to have your original teeth even if you’re 90 – regular flossing with regular brushing would be an incredible idea.


1. Say No To Bad Breath!


We are eating the whole day. Be it the meals, brunches, or random snacks we eat every once in a while. If these food particles become trapped, they will get contaminated by the bacteria and cause you to have a foul-smelling breath. So, to get rid of the bad breath and regain your confidence, start flossing today!


2. Prevents Plaque Formation


We all know that bacteria are living in our mouths. When these bacteria get a chance to mix with sugary or starchy food, they produce plaque. 


Plaque is a colourless and sticky substance that usually builds up on your teeth and gums. Due to plaque formation, not only do your teeth turn yellow, but it also breaks through your teeth enamel and facilitates the development of cavities.


Apart from its adverse effects on the teeth, it can also profoundly damage your gum leading to gum diseases. To prevent these conditions, regular flossing along with brushing your teeth twice a day can prove to be very beneficial.


3. Excellent For The Gums


We often forget about our gums and are eventually surprised when we develop gum disease. Gum problems like bleeding gums are the most commonly reported issue. However, adding a few items to your diet and regular flossing can resolve this in just a matter of time. 


If you floss every day, you make sure to keep your mouth clean and free of any trouble-causing bacteria. When the bacteria don’t find a favourable environment to thrive, they cannot damage your gums and cause life-long problems.


4. Prevents Tooth Decay


Tooth cavities that eventually lead to tooth decay affect your appearance and are a painful process as well. If you want to keep your teeth from developing cavities and eventually decaying, you should floss regularly.

Flossing ensures that all the unwanted food particles are no longer in your mouth so that the bacteria don’t have any food remnants to act upon.


When To Floss?


You can floss whenever you want to. However, if you’re a beginner, you should floss your teeth at night as it will take you some time to get used to it. Usually, people prefer to floss at night because they can do it with concentration and notice the difference.


How To Floss Correctly?

 

happy black man flossing teeth using dental floss

 

A lot of you don’t know how to floss correctly. As a result, many individuals develop problems due to flossing and eventually stop flossing. 


You should know that flossing should be done gently. Don’t try to rush with the process or move to floss too harshly against your teeth or gums. If you do this, there are high chances for you to damage your teeth and gums instead of taking care of them. 


Here’s how you can floss correctly:


  • Firstly, take at least 18 inches of dental floss and then wrap it around the middle fingers of your hands. Wrap it all except the 1-2 inches you will be using to floss your teeth and gums.
  • Hold the floss with your thumbs and index fingers and make sure it’s taut.
  • Now, gently place the dental floss between your teeth and gently glide it up and down. This will ensure thorough cleaning of the sides of your teeth. Don’t try to glide it through the gums – it may cause bleeding.
  • For the gums, make sure to make a C shape with your floss before you floss your gums. This shape of the dental floss allows it to enter the space between your teeth and gums, freeing it of any unwanted food particles.
  • Repeat the process as you move from one tooth to the other. Make sure to do this entire process with very soft hands to don’t bruise your gums.
  • For every new tooth, use a new section of the dental floss.

Don’t make flossing a stressful event for you or your mouth. Instead, make sure to floss when you’re free and not in a hurry to prevent any mishaps.


Conclusion


This article covered the benefits of flossing and how you can floss your teeth correctly. By flossing, we assure you that you will see noticeable changes in the appearance of your teeth. So if you want white teeth, a breath that doesn’t smell and improved oral health – pick up your dental floss right now!

 

Proper Tongue Placement: Why Does It Matter?

Proper Tongue Placement: Why Does It Matter?


Did you know that there’s a correct way to rest your tongue in your mouth? We all are familiar with the accepted postures of our body and why they are essential, but what we don’t pay attention to is the placement of our tongue.


Turns out, having a good tongue posture can be beneficial to your health. Moreover, it also has some effects on your jawline and cheekbones. So if you’re curious to know why proper tongue placement matters, how it contributes to your health, and what steps you should take to correct your tongue posture – keep reading!


Proper Tongue Placement


Simply put, proper tongue placement occurs when you gently rest your tongue on the roof of your mouth and away from the teeth. During rest, your lips should also be closed and the teeth slightly parted.


Symptoms Of Incorrect Oral Posture


There are various signs and symptoms that will help you determine if your tongue has an improper posture or not. Once you have identified it, you can dedicate a chunk of your time to improving it.


If you’re suffering from any of the following problems, you have an incorrect tongue posture:


  • Mouth breathing
  • Pain in shoulders and neck
  • Grinding your teeth
  • Having a gap in your front teeth
  • Not swallowing correctly, i.e., tongue thrusting.
  • Snoring at night

Practice Proper Tongue Placement

 

dr mike mew doing mewing

 

You must have come across the trendy internet craze some time ago called “mewing”. Mewing is the technique to correct your tongue posture, and it may take some years to master. That’s because resting our tongues on the floor of our mouths is something that we are used to. 


To practice proper tongue placement, try to be aware of your tongue’s rest position. If you “mew” for the first time, it will tire you out and feel highly impossible. Your tongue is a muscle, and if you don’t exercise it regularly, it wouldn’t be as effective as it should be. 


How To Do Mewing?


Mewing dominated the internet because it claims to give you the jawline you have been dreaming of up till now. Yes, mewing can help realign your teeth, improve your breathing and give you a killer jawline.


Here is the exercise you must do to become used to it whenever you remember your tongue’s posture.


  • Firstly, place the tip of your tongue against your hard palate.
  • Next, try your best to pull the remaining of your tongue and press it against the roof of your mouth.
  • Draw your lips closer and seal them shut.
  • Breathe through your nose and carry on with your daily tasks.

It might sound challenging, but if you keep on practising, you’ll surely be able to ace it.


What’s The Importance of a Correct Tongue Posture?

 

results of good and bad tongue posture

 

You’d be surprised to know how beneficial it is to have a correct tongue posture.


Many of us were only aware of the benefits of sitting straight or keeping our shoulders back – but we sure did ignore the advantages of proper tongue placement. Our tongue, eyes, and nose are all connected; hence, working on your tongue’s posture can cause numerous benefits.


On the other hand, if your tongue has an improper posture – it can lead to many problems.


1. Sleep Apnea


Improper tongue posture is known to cause sleep apnea and assist snoring. So if you want to sleep peacefully and get rid of snoring, it would be nice to start working on improving your tongue’s posture and placement.


2. Speech Problems


People suffering from articulation disorders can have speech problems. And articulation disorders arise in individuals who have an improper tongue posture.


3. Body Pain


If your tongue doesn’t have a proper posture – you might be subjected to shoulder and neck pain along with recurrent headaches. Why? Because a wrongly placed tongue would cause you to develop a recessed chin and would push your head forward than it should be.


4. Difficulty in Swallowing


Your tongue should mimic a wave-like motion when you swallow something. However, a tongue with improper posture would cause it to thrust forward and backwards when swallowing. This may lead to teeth and jaw malformations which then require orthodontic correction.


5. Vision Problems


Your palate is connected to your eye sockets. If your tongue has a wrong posture, it can cause your palate to change its shape. This will eventually cause the eye sockets to shift from their original position, leading to vision problems.


Conclusion


It’s not easy to change a habit; therefore, correcting your tongue’s posture could take longer than you would imagine. However, once you’re aware of the adverse effects of not having a correct tongue posture – you’d want to change your ways for better overall health.


Make sure to repeat the proper tongue placement exercise whenever you remember about it during the day. Try to notice any changes (although they’ll take time, they will eventually show), and see if they’re proving to be beneficial for you or not.