Hope this video gives you the extra little motivation to start your workout!
Welcome to the grind! Find your strong! Challenge your body! Do it!
Hope this video gives you the extra little motivation to start your workout!
Welcome to the grind! Find your strong! Challenge your body! Do it!
Core training has become an increasingly popular fitness trend as people strive to tone their waist-line and achieve that six-pack look. Workouts such as Yoga and Pilates are gaining popularity and have proven to be excellent exercises to build core endurance.
The goal of achieving a toned and slim physique may be a motivating factor to workout but more importantly is the vital internal functional role of the core musculature on spine mechanics.
The core musculature is essential to human movement as it stabilizes the lumbar spine in order to allow for fluidity in our daily motions. Considerable emphasis on core strength and stability has been purposed in spinal health and rehabilitation as these primary muscles act like a corset to brace and coordinate torso and limb movements; it is the center of power generation and energy transfer.
The core is a functional group of muscles that act on the spine and pelvis; it is more than just the ‘abs’. The major muscle groups and adjoining connective tissues that are emphasized when enhancing core function include: the rectus abdominis, transverse abdominis, internal and external obliques, erector spinae, multifidus, pelvic floor musculature, the diaphragm, and thoracolumbar fascia. These groups are coupled with muscle actions of the hip including both flexors and extensors. When stability, range of motion, and/or balance in one of these subsystems becomes compromised, an individual may have reduced ability to efficiently transfer force through the trunk to the upper or lower extremities. This leads to poor joint mechanics, energy leaks, and an increased risk of injury.
Stability of the lumbar spine requires both passive and active components. The passive component is made up of the osseous (bone) and ligamentous structures whereas the active component is achieved through muscles. Spinal instability occurs when either of these components is disturbed.
In large, in the absence of trauma, spinal instability is usually the result of imbalances in muscular systems; either inhibited or overactive muscles. A bare spine, without muscles attached, is unable to bear much of a compressive load. This translates into disproportionate pressure(s) loaded onto vertebral discs and facet joints in the lumbar spine. Ongoing stress to the disc and joints can eventually lead to disc herniation(s), degenerative joint disease, arthritic changes, pain, and inflammation. Proper neural feedback between the brain and muscles is vital to an optimally functioning spine.
Muscles act like guy-wires to leverage, support, and disperse forces throughout the body. When certain muscles are not coordinating or contracting properly, spinal support becomes hindered. This is where the importance of a healthy nervous system, precise muscle coordination, core strength and endurance come into play.
Traditionally, core workouts have been based around isolation exercises such as abdominal crunches, planks, and back extensions. These exercises are basic and tend to only focus on singular plane motions. This is a downfall because real human movement never really occurs in a single plane thus these exercises are not reflective of natural human motions. Introductory core stability training can initially focus on isometric planks and bridges to develop baseline endurance, but logically it makes sense that subsequent training techniques should have a dynamic component to it for best possible applicability to human movement. Continue reading
Recent literature shows that stability activities such as the side planks or superman exercises fail to exert the same core activation as compound lifts such as the dead-lift and back squat exercises. The compound lifts actually allow for greater activation of the core musculature than isolated static movements. Compound lifts require more global muscles to be recruited thus increased core stabilization must be attained in order to support the distal contractions.
Imagine contracting your quadriceps to produce leg extension without central support from your torso; the result would be an unsupported contraction leading to give-way weakness. This occurs from the lack of proximal leverage and tendon anchoring. The same theory can be visualized with a door. Similar to a muscle, the hinge of a door has two attachment sites, one on the door and one to a supported frame or wall. If the connection to the wall (core) was weak or absent, there would be no anchoring point to leverage a door swing (muscle contraction). The door (muscle) would have no foundation (torso) or fulcrum to support its movements. This illustrates the biomechanical importance of central torso stabilization on limb kinetics.
The activation of the core musculature is further challenged when the lifts combined ground reaction force with asymmetrical loading as seen in the single arm dead-lift and sandbag squats (single shoulder loaded). Likewise it appears greater trunk activity is encouraged from side loading and rotational exercises rooted in the ground such as the diagonal low to high cable chop. Asymmetric loading increases transitional and moment arm forces in the body which in turn increases the propensity of muscle recruitment as a reaction force. Some asymmetric exercises you can add to your next workout include, single-arm snatches, single-arm kettleball swing, rotational ball throw against a wall, single-legged squat, and single-arm weighted side bends.
So what does this tell us about core stabilization in relation to exercise?
Simple isolation exercises such as abdominal crunches are good, compound exercises such as squats and lunges are better, and asymmetric loading exercises like single-arm snatches are best when inspiring to challenge and strengthen core musculature.
Exercise should be performed in progression and adapted to each individual’s fitness level. Yoga and Pilates are great workouts as they integrate whole body movements in different planes of the body. Resistance training is excellent for spine loading and the development of strength. A mix routine encompassing dynamic movements, asymmetric loading, and diverse compound exercises in different planes is optimal for enhancing proprioceptive feedback and improving human kinetics.
Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil 2004;85(3 Suppl 1):S86-92.
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Most often people associate going to a chiropractor for the treatment of low back and neck pain. Although chiropractors do effectively treat pain in the neck and low back, they also address your health through a preventative-holistic model. Your treatment from the chiropractor will often include manual therapy, exercise, diet and other healthy lifestyle modifications to keep you strong and functioning at your optimal levels.
Pain is only a small fraction of the big picture and is the body’s natural defence mechanism to alert the brain about a deeper problem occurring somewhere else in the body. Pain does not necessarily tell you what or where the problem is, it only tells you there is a problem hence, focusing only on pain is not an accurate measure of health. The job of the chiropractor is to find the root cause of what is eliciting the pain and address the problem by altering or eliminating the pain mechanism.
How do chiropractors find the root cause of your problem?
Through the process of history taking and a physical examination, a chiropractic doctor will gather clinical information about a patient’s presenting symptom(s) with the end goal of formulating a diagnosis. The diagnosis will provide the clinician with a big picture of the patient’s general health and presenting complaint(s).
The identification of a spinal joint dysfunction or vertebral subluxation is the chiropractor’s primary goal. A spinal subluxation is a misalignment of the vertebrae in your spine which leads to altered tissue, abnormal motion, compensation, pain, and poor nerve function.
Pain and dysfunction(s) arise in the body when these subluxations are present. They result in a less efficient nervous system, causing a diminished immune response which can lead to an increased likelihood of getting sick or worse, disease. Think of your nervous system or nerves as a water-hose; water/ electrical flow is best when the hose (nerve) has no impedance. Contrary, when a kink (vertebral subluxation) is present, the flow becomes weakened and slowed.
The central nervous system is the most important domain to a healthy functioning body. Your nervous system is composed of your brain and spinal cord and has an influence on most bodily functions, such as awareness, movements, sensations, thoughts, speech, and memory. It is important to have free-flowing communication between these structures in order to have a strong-responsive body.
By finding and addressing these spinal subluxations, chiropractors invariably improve nervous system function. A decrease in pain is a direct result from a better functioning nervous system.
Chiropractic treatments are guided by the sciences of physics, anatomy, and physiology whereby an external stimulus from manual therapy will cause an internal response and reorganization of bodily systems. This reorganization is a direct result of neurological input to the central nervous system which promotes adaptive restoration in health. Chiropractor’s do not ‘fix’ the spine or pain, rather we provide the stimulus that your body needs in order to facilitate its own healing and natural homeostasis.
Some Benefits of chiropractic and spinal manipulation include,
~ increased mobility
~ improved immune function
~ increased energy and vigour
~ decreased pain
~ greater mind-body connection
~ increased proprioception and awareness
~ reduced pressure off nerves to promote enhanced nerve conduction
~ reduced stress and enhanced relaxation
~ quicker recovery time
~ increased circulation and nutrient supply
Ideally establishing a preventative and proactive lifestyle, before pain arises, is the course one should strive for. Take an active approach to your health and book your spinal check up.
- Albert Huang, DC
In today’s swift paced world, getting caught behind can quickly add up and cause stressful times. As a population we are more stressed than ever and this accumulation of stress has many negative repercussions that can impact your mental, physical, and chemical health. The good news is that stress can be regulated and decreased by the actions and thoughts that we take. The greatest weapon against stress is our ability to choose one thought over another. Use mindfulness techniques to improve thinking and incorporate positive thinking to brighten your day. Exercise increases your ‘happy hormones’ and can ease your mind though movement and activity. Become present, embrace the moment, and live life one breath at a time.
The day before New Years at times can be chaotic and cause people to be frantic in the midst of trying to complete all the things that they never got done in that year. On the other end, New Years Eve can also be fun and exciting as people reminisce on the good times and fond memories of the past. The transition into a New Year can stir an excitement within individuals as they look to embark on a new things with new experiences and New Year’s Resolutions.
Whether you have any planned resolutions for the new year or not, it is always a good time to set out some goals that you wish to achieve in the following year. My top 3 personal goals and resolutions are; 1) To expand and grow my practice/ clinic at Platinum Health & Wellness with continual improvements in my treatment protocols and patient interactions. 2) To spend more quality time with friends, family, and my relationship; devoting quality time to face to face interactions. 3) To challenge myself physically and strive for improved fitness; continue to exercise 4-5 times per week and register for at least 2 races/ competitions in 2013 – half-marathon, Tough Mudder, triathlon.
Health and fitness improvements are always a very popular New Year’s Resolution that many people set. The holiday season can easily cause people to get out of their regular workout regimen so what better time to jump back on board than in the new year?
Setting resolutions versus actually following through with them are two completely different realities. Take the initiative and commit to yourself as no one will be able to make you do anything unless you truly want to do it for yourself. Here are some tips for staying compliant and on top of your foresights;
i.) Brainstorm what your core values are. What means the most to you? Follow your passion and come up with ideas and thoughts of how to improve your present self.
ii.) Physically write down all the goals and New Year’s resolutions that you have planned. Be sure to write down the fine details with set timeframes. Answer yourself the questions of What it is you want?, When do you want it by?, Why do you want this?, and How are you going to do it or get there?
iii.) Re-visit what you wrote down daily, weekly, monthly and evaluate where you are in relation to your goals. Have you made any improvements or have you resigned back to your old habits? What can you do today to help you achieve or get closer to your resolution?
vi.) Take things in steps. Nothing great was ever accomplished in one day. If you believe you can change your life, health, or fitness situation in one day, you are kidding yourself! Grooving new motor patterns and thought processes takes time and only becomes a lifestyle through small steps and daily reassurance. Don’t try to do too much at once; that can be a set back.
v.) Positive thinking. Negative thoughts result in negative consequences. Stay optimistic as positive thoughts vibrate at a higher energy frequencies and promote better learning and plasticity. Continue reading
vi.) Exercise. Exercise has been shown to reduce stress and improve cognitive function as well enhance physical output. All of these factors play a key role in modulating how you think therefore also how you act. Action is king for any attainment of goals.
vii.) Eat better. Eating correctly with proper nutrition is important for feeling more energetic. Fast foods and processed foods cause the body to undergo the inflammatory response which elicits the stress response within the body. Any body under stress will not be able to adapt and flourish thus hindering self from achieving its highest potential.
viii.) Sleep. Getting adequate sleep of 7-8 hours a night is a baseline for optimal daily function. If you lack or under sleep, you become fatigued and lazy thus making your new years resolution attainment more difficult. Over-sleeping can also cause fatigue but it also limits the amount of wakeful hours you have in a day. No one ever got anything done in their sleep so limit the amount of sleep you get to better make use of your time and goals.
ix.) State of mind. No matter what anyone says, you are not going to change unless you really want to change. Touch base with you mind-body connection and talk to your mind and subconsciously tell it what you want. Become congruent in your thoughts and output.
x.) Affirmations. Daily affirmations have been shown to increase self-confidence. Re-iterating positive thoughts or ideas to yourself can help define your situation and state of mind thus helping you become closer to your new year’s resolutions.
xi.) Stick to it. Be persistent! If you don’t stick with your goals, they aren’t going to stick with you!
Good Luck and Happy New Year!
Author: Dr. Albert Huang, DC
Platinum Health & Wellness Ltd.
A friend recently asked the question, “What is the best way to exercise?” and my answer was very simple but it was hidden in some complicated physiological details. Essentially, there is no perfect way of exercising. Training should be in direct relation to what your fitness goals are and what you are hoping to achieve physically. The simple answer is your body adapts to what it is exposed to.
After reviewing various articles on ‘Adaptation to Exercise’, I thought I would share some major highlights to give a scientific perspective on the body’s adaptive physiology to exercise training.
Exercise training is an adaptive process. The body will adapt to the stress of exercise with increased fitness if the stress is above a minimum threshold intensity. To achieve maximum effectiveness, one should consider factors involved in the adaptation of muscle to stress and deconditioning. These factors include overload, specificity, reversibility, and individual differences.
Muscles increase their strength and size when they are forced to contract at tensions close to their maximum. Muscles must be overloaded to hypertrophy (grow) and gain strength.
Increase in muscle strength is result of two variables, increases muscle size and increased neural function. Increase in muscle size is the result of proper exercise and more importantly, proper nutrition. Increase in neural function is the result of experience.
People new to weight lifting will experience a dramatic increase in strength with little change in muscle size, this is due to the initial increase of neural activity in the muscle.
As your nervous system creates new connections to your muscles cells, you will see increases in muscle memory and a dramatic increase predominantly first in muscle strength then muscle size thereafter.
Muscle protein accumulation occurs by increasing the rate of protein synthesis, decreasing the rate of protein degradation, or both. Fiber types differ in their response to overload. Slow fibers hypertrophy by decreasing the rate of protein degradation. Fast fibers hypertrophy by increasing the rate of protein synthesis. The rate of protein synthesis in a muscle is directly related to the rate of entry of amino acids into the cells. Amino acid transport into muscle is influenced directly by the intensity and duration of muscle tension. Continue reading
Supplementing with a high-quality protein or taking branch-chain amino acids (BCAA’s) post work out is important for muscle repair, recovery, and growth.
Proper rest intervals are important for maximizing strength gains, both between exercises and training sessions. Insufficient rest results in inadequate recovery and a diminished capacity of the muscle to exert full force. A general rule of thumb is to rest 48-hours between working the same muscle groups.
The overload must be progressively increased for consistent gains in strength to occur. However, because of the high dangers of over-training in strength building exercises, constantly increasing the resistance is sometimes counter-productive. A relatively new practice among strength trained athletes is periodization of training. This practice varies the volume and intensity of exercises so the nature of the exercise stress frequently changes. Change up your routine frequently to induce different stresses on the body to keep your neurons firing and prevent adaptation or fatigue.
Muscles adapt specifically to the nature of the exercise stress. The progressive resistance training program should stress the muscles how they are to perform; for example participate in long runs if you are trying to build endurance and opposingly use explosive power exercises such as jump squats in the instance of training for a sport like football or sprinting.
There is specific recruitment of motor units within a muscle depending upon the requirements of the contraction. The different muscle fiber types have characteristic contractile properties. The slow twitch fibers used in low intensity exercises are relatively fatigue-resistant (oxidative), but have a lower tension capacity than the fast twitch fibers which are recruited in high-intensity activities. The fast twitch fibers can contract more rapidly and forcefully, but they also fatigue rapidly (non-oxidative).
Increases in strength are very specific to the type of exercise, so train and isolate the muscle fibers you are trying to improve. When attempting to increase strength after an injury or surgery, rehabilitation should include muscle movements and exercises that replicate regular activities and actions.
Simultaneous participation in a training program designed to stimulate both strength and endurance has been found to interfere with gains in strength. Strength athletes may inhibit their ability to gain strength by participating in vigorous endurance activities. Muscles may be unable to adapt optimally to both forms of exercise. Therefore, adopt exercises that are parallel to your fitness goals. However, I recommend switching up routines every few months to keep the body functional and adapting. Keep in mind that the body will always have a mixed composition of both types of muscle fibers so train them accordingly depending on which kind of fiber you want to predominate.
Muscles will atrophy as a result of disuse, immobilization, and starvation. Muscles adapt to increasing levels of stress by increasing their function. Disuse leads to decreasing strength and muscle mass. Atrophy (shrinking) results in a decrease in both contractile and sarcoplasmic protein.
Joint immobilization results in a faster rate of atrophy for the slow twitch muscle. This has important implications for rehabilitation. Often, increasing strength is a major goal following immobilization. Endurance should also be stressed because of the relatively greater loss of slow twitch muscle capacity.
Immobilization also leads to a variety of biochemical changes including decreased glycogen, adenosine diphosphate (ADP), creatine phosphate (CP), and creatine. All of these factors can affect muscular performance after immobilization has ended.
iv.) Individual Differences
As with other forms of exercise, people vary in the rate they gain strength. Some of these differences can be attributed to the relative predominance of fast— and slow-twitch motor units in muscles. Usually, endurance athletes will have a more slow twitch fibers (Type I motor units) in their active muscles. Strength athletes will have more fast twitch fibers. Intense progressive resistance training mainly enlarges fast-twitch fibers. People who have more fast-twitch fibers will tend to gain strength faster than those who do not.
Muscle strength is related to the cross-sectional area of the muscle. However, this strong relationship diminishes when “explosive athletes” and endurance athletes are compared. What most studies suggest is that strength is highly related to muscle size. However, people who have a disproportionate amount of fast-twitch fibers will gain strength faster than those who do not. Fast-twitch fibers tend to be stronger than other fiber types, so people who have more of them will tend to be stronger and have greater potential for strength gains.
Genetics exert a strong influence on the ability to gain strength but a good training program can make up for “genetic deficiencies.”
Fahey, T.D. (1998). Adaptation to exercise: progressive resistance exercise. In: Encyclopedia of Sports Medicine and Science, T.D.Fahey (Editor). Internet Society for Sport Science: http://sportsci.org.7 March 1998.
The best physical activity promotion is FREE. Get inspired to move and experience life to its fullest by indulging in physical activities that inspire you. Let’s go back to the good old days of playing outdoors and real-life games; use the world as your playground to be active and get fit. Having the capacity to take the body to its most foreign and challenged limits is a thing of beauty. This video motivated me to go do something active, will it for you?
When it comes to snacking and food cravings, it always seems easier to go for that chocolate bar or double dipped donut; the junk food. Sure, they may taste amazing but do they provide you the nutrients that you need to live optimally?
The energy that you get from the chocolate bar or donut is calories derived mostly from sugar. The problem with eating foods high in simple sugar is that they cause a dramatic spike in your blood sugar levels. Ingesting refined sugars alone, without a balanced diet consisting of adequate amounts of protein, good types of fat, and good carbohydrates, will cause your blood sugar levels to drop suddenly after eating, resulting in fatigue, agitation, and additional sugar cravings.
This swift glycemic-spike-drop cycle overtime can lead to weight gain as well type II diabetes. Your body’s blood sugar levels are regulated through your pancreas and the secretion of insulin. Insulin regulates carbohydrate and fat metabolism by up taking glucose from the blood into the liver, skeletal muscles, and fat tissue. Overtime, the incessant sugar and junk food intake will lead to a desensitized pancreas and insulin resistance resulting in type II diabetes. A healthy diet can help maintain your body’s weight and insulin sensitivity to prevent the onset of diabetes.
Try incorporating these 4 Power Foods into your life for a boost of energy and greater health. Continue reading
1) ALMONDS – Almonds are one of the most nutritious nuts as they contain high amounts of protein, monounsaturated fats, fiber, vitamin E, folate, magnesium, zinc, and phosphorus.
Cancer Prevention - Almonds are low in saturated fat and contain protective nutrients such as Vitamin E (antioxidant) and compounds called phytochemicals which may help protect against cardiovascular disease and cancer.
Reduce Heart Attack Risk - Almonds are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease.
2) BLUEBERRIES – Blueberries possess one of the highest antioxidant capacities among all fruits, vegetables, and spices. Blueberries are high in Vitamin K, Vitamin C, Manganese, and fiber.
Antioxidant Properties - Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. The phytonutrients found in blueberries such as anthocyanins play a role in strengthening the immune system by neutralizing free radicals.
Cognitive Benefits - One of the most exciting new areas of research on blueberries is the area of cognitive benefits. In one study involving older adults, 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. Regular consumption of blueberries may slow down or postpone the onset of other cognitive problems frequently associated with aging.
3) SPINACH – This food is low in saturated fat and cholesterol. It is a good source of niacin, zinc, fiber, protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.
Bone Health - The vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.
4) AVOCADOS – Avocados are packed with nutrients and heart-healthy compounds. They are full of Vitamin K, Vitamin C, Vitamin B5/ B6, fiber, folate, and potassium.
The avocado has traditionally been viewed as a vegetable high in fat. While this is true, the fat contained in avocados are the good kind and offer diverse health benefits.
Supports Cardiovascular Health - Heart health is improved by intake of oleic acid (the primary fatty acid in avocado) and by intake of omega-3 fatty acids (provided by avocado in the form of alpha-linolenic acid). In addition, research has shown that elevated levels of homocysteine form a key risk factor for heart disease, and since B vitamins are very important for healthy regulation of homocysteine levels, avocado’s significant amounts of vitamin B-6 and folic acid provide another channel of heart support.
Anti-Inflammatory Properties – The avocado has the ability to help prevent unwanted inflammation. Avocado’s anti-inflammatory nutrients fall into five basic categories:
phytosterols, carotenoid antioxidants, other (non-carotenoid) antioxidants, omega-3 fatty acids, and polyhydroxylated fatty alcohols (PSA)s. All categories of anti-inflammatory nutrients listed above are likely to be involved in avocado’s ability to help prevent osteoarthritis, rheumatoid arthritis, and other inflammatory diseases.
The next time you get a food craving, consider making a spinach-avocado salad topped with blueberries and almonds!
This post was inspired by a random individual who indirectly followed me around the gym yesterday during my workout. I was making my way over to the barbell rack to pick up my weight in preparation for my set, when suddenly some ghastly stench strikes my attention. I catch a glimpse of an individual walking nonchalantly behind me, leaving behind him a trail of his body odor. My olfactory receptors catch attention and the only transmission to my brain at the moment is, STINK. This guy smelt like a bag of hockey equipment mixed with skunk musk; it was profound.
As I try to complete my workout all I could concentrate on was this unpleasant aroma filling the gym; it lingered everywhere he went. Needless to say, I finished my workout prematurely and was inspired to write this post on gym etiquette and personal hygiene.
Going to the gym is a public event and the space is shared by many people, all of whom have an equal responsibility to the facility. Discontinuing my routine early due to stench was rather irritating. Simple gym etiquette to promote a healthier and safer environment can include, using a gym towel as a barrier between you and the equipment, wiping down equipment after use, washing hands before and after workouts or alternatively use hand sanitizer, washing clothes after each use, putting weights away after use, and applying deodorant when needed.
There are numerous factors which play into personal hygiene. Bathing and washing is important for the regulation of disease, illness, and the spread of germs. An unsanitary environment can lead to health problems and result in ailments such as genital infections, urinary tract infections, inflammatory disease, skin disorders, gastrointestinal problems, hypersensitivities, and a weakened immune system. Please see the PDF below for some diseases commonly resulting from unsanitary lavatory facilities and practice. Continue reading
The practice of using deodorant is a simple and effective way for regulating body odor. Sweating is a normal response to exercise but body odor arises when bacteria that live on the skin break down sweat and proteins into acids. Sweat itself is virtually odorless to humans; it is the rapid multiplication of bacteria in the presence of sweat and what they do (break sweat down into acids) that eventually causes the unpleasant smell.
People who are obese, those who regularly eat spicy foods, as well as individuals with certain medical conditions, such as diabetes, are more susceptible to having body odor.
What are the treatment options for body odor?
Armpits - a large concentration of apocrine glands exist in the armpits, making that area susceptible to rapid development of body odor.
Keep the armpits clean – wash them regularly using anti-bacterial soap, and the number of bacteria will be kept low, resulting in less body odor.
Hair under the armpits slows down the evaporation of sweat, giving the bacteria more time to break it down into smelly substances; shaving the armpits regularly has been found to help body odor control in that area.
Deodorant or antiperspirant - deodorants make the skin more acidic, making the environment more difficult for bacteria to thrive. An antiperspirant blocks the sweating.
Aluminum chloride - this substance is usually the main active ingredient in Anti-perspirants. Aluminums may be toxic in large doses to our body so consider getting a natural or organic deodorant without this element.
Wash daily with warm water – have a shower or bath at least once a day. Remember that warm water helps kill off bacteria that are present on your skin. If the weather is exceptionally hot, consider bathing more often than once a day.
Clothing – natural fibers allow your skin to breathe, resulting in better evaporation of sweat. Natural-made fibers include wool, silk or cotton.
Spicy foods – curry, garlic and some other spicy (piquant) foods have the potential to make some people’s sweat more pungent. Some experts believe a diet high in red meat may also raise the risk of developing more rapid body odor.