Tag Archive for: Health

5 Tips for Teaching Your Child to Ride a Bike

Riding a bike is actually pretty complicated. Balance, direction, and speed are all different aspects of bike riding. Start your children young and allow them to stride over a stable scooter before you allow them to push off and balance.

1. Start By Striding On Top of the Bike

The bicycle works collectively with your feet and legs. Your feet may be able to stop the bike or correct balance. You may also choose to walk your bike up a hill or over rough terrain. Let your small child start by walking atop their bicycle and controlling direction with the handlebars.

2. Build Balance Skills

Bicycling takes core strength. A simple way to build this core strength and create the coordination necessary to stay upright on two wheels is to start on a hill. You can use a balance bike, minus the pedals, or simply take the pedals off.

A grassy hill is a great place to start. Your child can get used to

  • Putting on safety gear efficiently
  • Swinging their leg over the bike without becoming unstable
  • Rolling down the hill, balancing the bike without pedaling

Will they fall? Probably; experienced bikers can also take a tumble. A soft, grassy hill with some slope is a great place to allow your child to balance for a long stretch before they have to worry about pedaling.

3. Add Training Wheels

If your child is riding on city streets, training wheels can give them confidence. It will also save them from a hard landing. Walk with your child to keep them moving slowly. Watch their reactions to cars, walkers, and other cyclists.

A panicking child will fall back on their earliest skills when approached by a new situation. A loud vehicle or barking dog may cause your child to freeze or panic; it may cause them to pedal faster. Training wheels will take the work of balancing off of their to-do list and keep them safer, especially on hard surfaces.

4. Focus on Fit

Your child should be able to stand over the seat and have both feet flat on the ground. The bike should be close to but not touching their bodies. If your child has to tilt to get just one foot on the ground, the bike is too tall. If your child has a hard time working around the pedals, take them off.

5. Stay Fun and Safe

Make sure that every bike ride starts with safety; nobody gets on their bike without the proper helmet and other gear. If you see riders out without safety gear, you might mention that those folks forgot a step! Like seatbelts, helmets will become a habit that requires little thought. Your child’s helmet should fit snugly without rocking.

Kids learn to fall when walking. Your child is going to take a tumble when bicycling. With the right training and safety gear, you can protect them from the most serious spills. As possible, take your child out or a ride on designated bike paths only or when street traffic is low.

By: Hannah Jones, a writer for Strider Bikes

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A Promising New Method Uses Light to Clean Up Forever Chemicals

The room-temperature defluorination method offers a promising solution for treating perfluoroalkyl substances.

A room-temperature method to decompose perfluoroalkyl substances (PFASs) using visible LED light offers a promising solution for sustainable fluorine recycling and PFAS treatment. Researchers at Ritsumeikan University achieved a 100% breakdown of perfluorooctanesulfonate (a type of PFAS) in just eight hours and an 81% breakdown of Nafion (a fluoropolymer) in 24 hours. This innovative approach can recover fluorine from waste PFAS, reducing the need for new fluorine production.  

Perfluoroalkyl substances (PFASs), nicknamed ‘forever chemicals,’ pose a growing environmental and health threat. Since the invention of Teflon in 1938, PFASs and perfluorinated polymers or PFs have been widely used for their exceptional stability and resistance to water and heat. These properties made them ideal for countless applications, from cookware and clothing to firefighting foam. However, this very stability has become a major problem. PFASs do not easily break down in the environment, leading to their accumulation in water, soil, and even the bodies of humans, where they are known to cause carcinogenic effects and hormonal disruptions. Today, these chemicals can be found in drinking water supplies, food, and even in the soil of Antarctica. Although there are plans to phase out PFAS production, treating them remains challenging as they decompose only at temperatures exceeding 400 °C. As a result, certain amounts of products containing PFASs and PFs end up in landfills, potentially creating future contamination risks. 

Now, a room-temperature defluorination method proposed by researchers at Ritsumeikan University could revolutionize PFAS treatment. Their study, published in the journal Angewandte Chemie International Editionon 19 June 2024, details a photocatalytic method that uses visible light to break down PFAS and other fluorinated polymers (FPs) at room temperature into fluorine ions. Using this method, the researchers achieved 100% defluorination of perfluorooctanesulfonate (PFOS) within just 8 hours of light exposure.

“The proposed methodology is promising for the effective decomposition of diverse perfluoroalkyl substances under gentle conditions, thereby significantly contributing towards the establishment of a sustainable fluorine-recycling society,” says Professor Yoichi Kobayashi, the lead author of the study.

The proposed method involves irradiating visible LED light onto cadmium sulfide (CdS) nanocrystals and copper-doped CdS (Cu-CdS) nanocrystals with surface ligands of mercaptopropionic acid (MPA) in a solution containing PFAS, FPs, and triethanolamine (TEOA). The researchers found that irradiating these semiconductor nanocrystals generates electrons with a high reduction potential that break down the strong carbon-fluorine bonds in PFAS molecules.

For the photocatalytic reaction, the researchers added 0.8 mg of CdS nanocrystals (NCs), 0.65 mg of PFOS, and 20 mg of TEOA to 1.0 ml of water. They then exposed the solution to 405-nanometer LED light to initiate the photocatalytic reaction. This light excites the nanoparticles, generating electron-hole pairs and promoting the removal of MPA ligands from the surface of the nanocrystals, creating space for PFOS molecules to adsorb onto the NC surface.

To prevent photoexcited electrons from recombining with holes, TEOA is added to capture the holes and prolong the lifetime of the reactive electrons available for PFAS decomposition. These electrons undergo an Auger recombination process, where one exciton (an electron-hole pair) recombines non-radiatively, transferring its energy to another electron, and creating highly excited electrons. These highly excited electrons possess enough energy to participate in chemical reactions with the PFOS molecules adsorbed on the NC surface. The reactions lead to the breaking of carbon-fluorine (C-F) bonds in PFOS, resulting in the removal of fluorine ions from the PFAS molecules.

The presence of hydrated electrons, generated by Auger recombination, was confirmed by laser flash photolysis measurements, which identified transient species based on the absorption spectrum upon laser pulse excitation. The defluorination efficiency depended on the amount of NCs and TEOA used in the reaction and increased with the period of light exposure. For PFOS, the efficiency of defluorination was 55%, 70–80%, and 100% for 1-, 2-, and 8-hour light irradiation, respectively. Using this method, the researchers also successfully achieved 81% defluorination of Nafion, a fluoropolymer, after 24 hours of light irradiation. Nafion is widely used as an ion-exchange membrane in electrolysis and batteries. 

Fluorine is a critical component in many industries, from pharmaceuticals to clean energy technologies. By recovering fluorine from waste PFAS, we can reduce reliance on fluorine production and establish a more sustainable recycling process. “This technique will contribute to the development of recycling technologies for fluorine elements, which are used in various industries and support our prosperous society,” concludes Prof. Kobayashi.

Reference

Title of original paper: Multiphoton-driven Photocatalytic Defluorination of Persistent 

Perfluoroalkyl Substances and Polymers by Visible Light

Journal: Angewandte Chemie International Edition

DOI: https://doi.org/10.1002/anie.202408687 

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How Mobile Apps Are Empowering Consumers With Mental Health Tools

Technology is continuing to evolve and mobile apps have become what many use for shopping, reading, playing games, and even tracking health. The mental health industry understands that more consumers turn to their phones and tablets. Therefore, bringing tools and resources to them with applications is empowering patients to take control of their health.

Accessibility

The top reason mobile applications are empowering consumers is accessibility. People are on their phones over four hours a day, and it increases every year. Mental health resources and tools, such as apps, mean that people have access to the information at any time. They do not have to wait for a doctor’s appointment, nor worry about business hours or holidays. In addition, they only need to have data or internet access, so living in a remote area does not prohibit their ability to seek help.

Personalized

Every person is unique in what works for their health. Physicians can tailor the health treatment plan in the office, and mental health applications allow people to adjust their preferences through settings. Patients can track their moods, thoughts, activities, and mental state throughout the day. These personalization trackers allow both patients and doctors to locate triggers and track progress to stable health.

Variety of Therapy

Mobile applications for the mental health industry offer another variety of therapies for both the doctor and the patient. Using a compilation of meditation, cognitive behavior, and symptom trackers gives users access to therapy outside of the office between appointments. Tracking and adjusting thought patterns and reactions assist in reducing anxiety, depression, stress, and anxiety.

More Education

The more you know about your mental health conditions and disorders, the easier it is to cope and treat them. Many applications offer helpful articles, interactive tools, and videos that offer different coping strategies and treatment options. They will also let you know more about your condition so you can become mindful of triggers and symptoms. Some applications even offer games as a way to teach and encourage patients to continue to adhere to the treatment plan.

More Support

The best part about mobile applications is the extension to support groups and physicians while keeping anonymity. When a person removes the discomfort of talking to others about how they feel, the greater the chance to treat the condition for a healthy life. They can hear about other people struggling and know they are not alone, as well as get other physicians’ opinions and ideas.

Cost-Effective Treatment

One of the hardships with having a medical condition is the medical bills that accrue over time. Mobile applications are often free or carry minimal costs, making the treatment plan more cost-effective. People do not have to leave their houses to receive information, support, or participate in activities that eliminate gas costs.

In conclusion, technology is furthering the mental health industry by offering patients the ability to receive personalized, cost-effective treatment in the comfort of their own homes. The reach and opportunities of support and care these applications offer reduce the chances of medical crises and empower patients to take control of their mental well-being.

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City of Washougal Acts on PFAS Detection in Drinking Water

Washougal, WA — The City of Washougal has detected trace amounts of per- and polyfluoroalkyl substances (PFAS) in its drinking water supply. PFAS are a group of synthetic chemicals widely used in consumer products and industrial applications since the 1940s, known for their inability to breakdown easily in the environment. PFAS are often referred to as “forever chemicals.”

Between February and May 2024, routine testing conducted by the City identified PFAS levels slightly above the newly established Environmental Protection Agency (EPA) guidelines of 4 parts per trillion (ppt) at least one time, on at least one PFAS substance at each of the 6 city wellheads. Testing results can be found at https://cityofwashougal.us/PFAS. Despite being below the State Action Level (SAL) set by the Washington State Department of Health, these levels prompted public notification. 

On April 10, 2024, the EPA announced the final National Primary Drinking Water Regulation (NPDWR) for six PFAS. The new limit from the EPA for levels of PFAS in drinking water is set at 4 parts per trillion. For perspective, 1 part per trillion translates to 1 second in approximately 32,000 years or a single drop of water in 20 Olympic-sized swimming pools. The recommended limits are based on long-term exposure to PFAS throughout a person’s life and represent a conservative level at which no adverse impacts are expected over a lifetime of drinking the water, even in health-sensitive populations.

“The health and safety of our residents are our top priorities,” commented Public Works Director Trevor Evers. “Upon detecting these low levels of PFAS, we have taken immediate steps to ensure our drinking water remains safe and compliant with regulatory standards.”

The City of Washougal currently operates six wells across its service area and continues to thoroughly monitor water quality in accordance with federal and state requirements. The discovery of PFAS has prompted the City to act by investigating interim measures to safeguard the community’s water supply.

Work underway includes:

  • Testing the water supply: Operations staff continue to test and monitor water quality in compliance with state and federal requirements to ensure a safe water supply.
  • Evaluating treatment options: Water quality engineers are evaluating treatment technologies to remove PFAS from the water supply.
  • Finding long-term solutions: Expert scientists are investigating potential sources of PFAS and the extent of PFAS in the local groundwater supply.
  • Planning for the future: Future costs for PFAS treatment are included in the City’s long-range capital plans.

PFAS can accumulate in the environment and persist for extended periods. The new EPA regulations underscore the urgency of monitoring and managing these contaminants, with public water systems required to conduct initial monitoring by 2027 and implement corrective actions, if necessary, by 2029.

“We are committed to transparency and proactive communication with our residents,” said David Scott, City Manager. “Regular updates on PFAS testing results and our ongoing efforts to address this issue will be readily available to ensure our community remains informed.”

Residents are encouraged to visit the City’s website at cityofwashougal.us/PFAS for the latest information on PFAS testing, mitigation efforts, and educational material. Additionally, statewide PFAS testing results can be accessed through the Washington State Department of Health’s PFAS Dashboard at https://doh.wa.gov/data-and-statistical-reports/washington-tracking-network-wtn/pfas/dashboard. 

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Health & Wellness: Infrared Exercise For Stress Reduction, Mental Clarity

Striking a balance between work, home life, and obligations to ourselves can be mentally and physically draining. In the search for stress reductions and mind clearing people are inventively opting trying out techniques, one of which is infrared exercise.

Usually, an infrared exercise involves the use of infrared saunas and workout equipment which utilizes infrared light to penetrate body and produce heat. This unique form of exercise produces various effects such as the reduction in stress and improved mental health.

Infrared Exercise Can Have Many Benefits Including Stress Reduction and Improving Mental Wellbeing

Infrared exercise stands out as a highly efficient method in the reduction of stress. The infrared rays penetrate deep into tissues that result to a very relaxing muscle tone, improved blood flow and circulation. This physiological response allows to get rid of the accumulated physical stress giving rise to a peaceful state. Additionally, the heat produced during infrared exercise causes an endorphin release, which are natural stress relievers. These released endorphins are natural mood elevators, which stimulate a flood of positive feelings to negate stress and contribute to overall feeling good. Infrared exercise not only relaxes the body, but also provides a therapeutic retreat for the mind an invaluable practice for those reduced to frenzied living.

Aside from the physical impacts, infrared exercise contributes positively to mental wellbeing as it works on the delicate balance between body and mind. When the stress hormone cortisol is released in large quantities, it often disrupts mental health. Infrared exercise is known to control the cortisol levels thereby avoiding the adverse effects of chronic stress. The achieved hormonal balance results in better concentration, sharpened cognitive clarity, and also a more balanced emotional state. Furthermore, infrared exercise, especially mindful forms such as infrared yoga also focuses on the mind-body connection. Heat produced by activity complements intentional movement and activates such high level of consciousness that people manage to clean their minds off, gain mental clarity. And including infrared exercise into a wellness routine, individuals can find the perfect balance of physical and psychological effects leading to a stable foundation for overall mental health.

What Are Some of The Other Benefits of Infrared Exercise?

1. Weight Loss

Infrared exercise makes the body sweat even at deep cellular level which to detoxify removing harmful waste materials from the body and ensure burning of calories effectively. With the proper diet and regular exercise, it can help with weight loss.

2. Improved Sleep Quality

The sleep quality will improve because of the relaxation that comes with infrared exercise. With a decrease in stress levels, people tend to have much better and more refreshing rest forcing them to get more energy towards further living.

3. Detoxification

Infrared light heat penetrates deeply into the skin and motivates detoxification by enhancing the elimination of toxins through sweat. This purging procedure thus can help to contribute and make skin well even in general become healthy.

4. Cardiovascular Health

Infrared exercise boosts cardiovascular activity, which improves blood circulation and heart function. Participation in regular sessions may lead to lower blood pressure and better general cardiovascular health.

Who Benefits Most from Infrared Exercise?

1. Busy Professionals

For those busy people who have stressful jobs and highly pressurized schedules, infrared exercise helps relax the body and keep minds clear to ensure wellbeing.

2. Fitness Enthusiasts

Athletes and fitness enthusiasts can use infrared exercise to improve their recovery, reduce muscle soreness and increase performance.

3. Individuals with Chronic Pain

People suffering from chronic pain conditions such as arthritis or fibromyalgia may benefit by using infrared exercise for its analgesic properties.

4. Anyone Seeking Overall Wellbeing

Infrared exercise is very effective because of its versatility and accessibility that allows everyone to practice regardless of individual preferences.

Infrared exercise benefits are much more than simple body fitness exercises. The fact that it lowers stress, improves mental wellbeing, and helps with weight loss, makes it an excellent addition to anyone’s healthy lifestyle regimen. Whether you are an athlete trying to promote recovery or just someone in search of a holistic approach toward stress management, applying the infrared exercise will certainly present you with a highly functional and efficient tool for your health benefit realization. Think about adding this revolutionary form of fitness to your everyday life and reap the drastic changes that it can bring both physically and mentally.

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How Can CBD Help With Mental Health Issues?

The increasing use of social media, instability in the world today, and the COVID-19 pandemic are just some of the reasons that many people are experiencing mental health disorders. The treatments that the mental health community has for this population result in unpleasant side effects that some people are unwilling to accept. CBD is a candidate that may be able to replace these medications and reduce the unpleasant side effects.

Why Do People Take CBD?

Research has demonstrated that CBD can improve the following medical conditions:

Post-Traumatic Stress Disorder or PTSD

The mental health community characterizes PTSD as a condition in which people avoid activities that can trigger memories of an unpleasant event. It also causes people to experience nightmares, intrusive thoughts and relive traumatic events. The research demonstrates that CBD can reduce these symptoms. One study in particular from the Journal of Alternative and Complementary Medicine reported that psychiatric treatment and one oral dose of CBD reduced the symptoms of PTSD.

Difficulties Sleeping

CBD is known to calm the nerves of people taking it. The adults in one study experienced anxiety and the inability to sleep well. After taking 25 milligrams of CBD daily for a month, 65% of this population registered improved sleep scores.

Depression

Researchers investigated whether or not CBD decreases depressive symptoms for those who take it. Antidepressants work to increase serotonin levels in the brain, and studies done on animals demonstrated that CBD increased the subjects’ serotonin levels. Another 2018 study found that CBD helps the brain respond to the serotonin levels that are already present.

Anxiety

Some studies show that CBD reduces anxiety levels in participants. A study done in 2015 also found that CBD improved the conditions for people experiencing PTSD, social anxiety disorder, panic disorder, obsessive-compulsive disorder, and generalized anxiety disorder.

Epilepsy

CBD demonstrated its ability to decrease the frequency of seizures in those diagnosed with epilepsy. Two epileptic conditions that improved because of CBD were two types of epilepsy that do not respond well to anti-epileptic drugs. In a study focusing on children with Dravet syndrome, one of the conditions that do not respond well to medications, CBD reduced seizures to half in 43% of the subjects. After this, the FDA approved a medication that contains CBD for children.

What Side Effects Does CBD Have on Mental Health?

In animal studies, CBD improved the psychotic symptoms that mice with schizophrenia experienced. Also, when introduced at high levels, CBD did not cause the mice to experience catatonia. Another study showed that CBD decreased the instances of visual hallucinations in the population.

How Can CBD Help Soothe Mental Health Issues?

Many people currently use CBD to medicate their psychiatric symptoms. However, half of these people are doing so without informing their physicians. This shows that CBD is working for many psychiatric patients, but the medical community is concerned that these patients are not informing their doctors. Because CBD use is not currently regulated, the risks are high because people could be taking low-quality CBD. It could also contain THC, which would cause them to experience a high. The industry needs CBD products that are of high quality and effective. Be sure to consult your doctor when considering using CBD to medicate your psychiatric symptoms.

By: Katherine Robinson, a writer for CBDistillery

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Understanding the Difference Between Hemp and CBD

The legalization of marijuana for recreational use is sweeping across the United States with now 21 states plus the District of Columbia making the use of cannabis in all forms legal. Additionally, 38 states have approved cannabis for medical use.

Along with this has come an array of products made from cannabis that range well beyond just a substance for getting high. Cannabis products include foods, cooking oils, clothing, health supplements, soaps, candies, animal feeds, textiles – even plastic!

Hemp, Marijuana, and CBD

As legalization opens up the cannabis market, more people are looking at these products for the first time. This had led to some confusion, however. For example, what is hemp and how is it different from marijuana or cannabis? And what’s this new CBD product everyone is talking about? Let’s talk about that.

Hemp vs Marijuana

Both marijuana and hemp are the same species of plant called cannabis sativa. Plants of the same species can have small to large differences. For example, think of all the different kinds of wheat — bulgur, farro, freekeh, spelt, buckwheat, red wheat, and einkorn. They are all different, but they are all wheat!

The most notable difference between hemp and marijuana is a psychoactive component called THC, which stands for tetrahydrocannabinol. That is the substance that makes people high when they smoke or eat marijuana. Hemp also has some THC but in very tiny amounts.

Hemp contains 0.3% or less THC so it simply can’t make a person get high.

CBD

CBD is a compound found in both hemp and marijuana. CBD stands for cannabidiol. There are hundreds of kinds of cannabidiols including THC. But CBD which is made from hemp is a highly valuable substance with many known health benefits. Because it comes from hemp, it can be used without the intoxication of marijuana-derived CBD.

Researchers believe CBD is effective because it interacts with human cell receptors that influence a variety of functions, such as appetite, anxiety, depression, and the sensation of pain. Clinical research has shown that CBD may be effective in treating seizure disorders like epilepsy. Other studies – although some scientists claim these studies are not yet conclusive or rigorous enough – show that CBD is an effective agent for treating pain.

Hemp Oil vs CBD Oil

This tends to be an area of major confusion because hemp oil and CBD are both oils, but they are two very different things.

For example, many supermarkets now sell hemp oil alongside all the other common cooking oils, such as olive oil, sunflower oil, canola oil, and so on. Hemp oil is used for cooking and salads like the other oils.

But hemp oil does not contain CBD! Hempseed or hemp oil is made by cold pressing only the seeds of the hemp plant.

CBD oil, on the other hand, is a complex compound made from all parts of the cannabis plant. One quick way to tell the difference while shopping is to look at the price. A small one- or two-ounce bottle of CBD oil is far more expensive than, say, a liter-sized bottle of hemp seed oil.

The careful shopper should always check the ingredients listed on a product. For example, some gummies are billed as “hemp gummies” but do not contain CBD. If you want to make sure you are getting gummies, oils, or other products with active CBD, make sure the ingredient list on the package specifies CBD not just hemp oil.

One last thing to remember: CBD may not be sold in the form of oil at all. It is made into pills or supplements, vaping juices, gummies, teas, and other products.

By: Katherine Robinson, a writer for Nothing But Hemp

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Six Tips, Protocols For Smoking in Public Spaces

When you head out into public spaces, it is important to be considerate of those who may be bothered by the smoky air that you are creating. Here are six tips for smoking in public that do that.

1- Follow the Regulations

Of course, if there is any legal reason for you to not light up in an area, you should follow that as doing so will result in you being considerate of others as well as avoiding legal issues. As you surely know, restaurants and bars are no longer as legally smoker-friendly as they used to be, but also be observant of other things, such as signs stating that no smoking is allowed close to a building’s entrance.

2- Ask for Permission

If you are near others and it is legal for you to smoke there, you should still ask if they mind if you do. In many cases, they will say that they do not, even non-smokers, but doing so allows you to refrain when there are those there who will in fact be upset if they are unexpectedly breathing in second-hand smoke. This is especially frustrating for them if they cannot easily move to a different area.

3- Where Is the Wind Blowing?

Even when those around you do not mind or you are in a place where smoking is expected, it is considerate to be aware of which direction any breezes are blowing so that, when possible, you can direct your smoke away from others. Also be careful of smoking near a building’s entrance as the wind may be blowing your smoke into the structure, particularly if it is a non-smoking building.

4- Be More Considerate in Parks

Consider that many go to parks and other natural settings in order to breathe in the nature-infused air that exists there and may be much more upset at breathing second-hand smoke in that type of setting than they would somewhere else. For that reason, if you do smoke in a park, ensure that there is a considerable amount of space between you and others.

5- Treat Cigar Smoking Differently

If you are smoking cigars instead of cigarettes, you should treat that situation differently. For one thing, most people take longer to smoke cigars, meaning that you will be potentially annoying others for a longer time period. Also, keep in mind that cigars tend to produce more ash, and all of that ash should be disposed of in a manner that is least disruptive to others.

6- Avoid Places With Poor Air Circulation

Regardless of whether permission is given or implied, you should avoid smoking anywhere with poor air circulation unless it is an area that has been specially designed for smokers, such as a smoking room in an airport. Examples include cars and elevators as well as many indoor spaces but especially so if they are small. If you are smoking indoors, make sure that nearby windows are opened to improve the air circulation.

By: Katherine Robinson, a writer for Road Runner Cigars

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Areas of Your House That Are Commonly Forgotten When Cleaning

House cleaning is one of those tasks that can simply be done on autopilot. The automatic nature of house cleaning makes it feel easy, but it can also mean that you get into a rhythm that is hard to break. This leads to several areas being perennially overlooked. Sometimes areas of the home are ignored in seasonal or annual cleaning because they are too difficult or because homeowners don’t know how to clean them properly. Whatever the reason, the next time you take on the task of deep cleaning your home, take a closer look at these areas of your home. You may be surprised at what you discover.

Outdoor Furniture Pieces

A lot of people have outdoor furniture pieces such as:

  • Patio tables, chairs, and umbrellas
  • Hammocks and frames
  • Suspension chairs
  • Awnings

These items should be regularly sprayed down and properly treated if mold and mildew are suspected. Cleaning your outdoor furniture at the beginning and end of seasonal use is best. In most cases, water and dish soap are adequate for getting these items clean. Use a stiff bristled scrub brush to remove any areas of stubborn dirt, then rinse grime away with the help of a hose and spray attachment. When you take the time to clean your outdoor furniture regularly, it becomes easier to do each time. You’ll also find that using your outdoor furniture is more comfortable and enjoyable. Everyone likes having a clean place to sit.

Throw Pillows and Other Accents

Did you know that most throw pillow covers can be removed? Nearly all throw pillow covers can be removed with the help of a zipper. Other covers are simply tucked tightly around the pillow form beneath. This makes it easy to toss covers and pillow forms into the washer and drier. Follow the washing instructions on the tags to preserve the quality of the items.

Throw pillows and similar accent items get very dirty because they are touched and used so frequently. They also attract food stains, pet stains, and bad odors. These items should be cleaned at least once a year because they are highly visible parts of your home and because they are so prone to soiling.

Air Ducts

The air ducts in your home channel warm and cool air all year long. This is an important system that keeps your home running comfortably. There are filters along the way to help prevent mold, pollen, and dust from settling where they shouldn’t. Dirty air ducts can make your home dusty, which makes cleaning harder in the long run. However, air ducts have to be kept clean in order to function at peak efficiency.

Unlike most areas of your home, air ducts can’t be cleaned on your own. You will need to partner with special service agents for this task. It only takes a little bit of planning to have this service taken care of. A quick call to a local agency is all it takes and you can enjoy a cleaner, nicer home.

Garbage Disposal

The garbage disposal is one of the hardest working appliances in your kitchen, but it is also one of the most overlooked. Bad kitchen odors often have their origin in the garbage disposal. Because so much food waste is run through the garbage disposal, it can be a site of mold growth. Mold as well as excess food pieces can be the source of those bad smells. Decaying food can also lead to clogs, preventing the disposal from working correctly.

Equal parts baking soda and vinegar are usually sufficient to clear a garbage disposal. Start by running hot water, and then pour the mixture down the disposal. Doing this once a week will keep everything running smoothly.

A Clean Home Is a Pleasant Home

Cleaning these overlooked areas will help you feel more at home in your living space. You can relax knowing you’ve done this job well. Most of these overlooked areas don’t need to be cleaned frequently, but they make a big difference in how your home looks and functions.

By: Katherine Robinson, a writer for Duct Doctor

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Health & Wellness: How to Make Time For Fitness in Your Busy Life

Adults are told to aim for at least thirty minutes of moderate physical exercise per day, but many struggle to reach that goal. It never feels like there’s enough time – you’re probably busy with other things! Here are a few tips to help you fit fitness into your busy life:

1. Start Small.

The first step of a fitness journey can actually be broken into two parts, both of which require tempered expectations:

Part one is to find which physical activities appeal to you, and how to make them more enjoyable. If you hate lifting weights, you’ll always find excuses to avoid the dumbbells. On the other hand, there might be something you can change about your approach to lifting weights that will lead to you enjoying the activity more.

Following an exercise routine online or changing the location of your workouts or looking for alternatives to the exercises you dislike the most are good places to start experimenting with how to make an exercise more likable. If you want to incorporate strength building into your regular workout routine, but still can’t find a way to make lifting weights enjoyable, try substituting with body weight exercises, like pilates or calisthenics.

The second part of starting small is to set realistic goals. This is especially important if you’re either new to exercise or have fallen out of a routine.

Instead of trying to rush progress, remember that it takes time to build a habit. One minute of exercise will always be more than zero minutes, and if exercising for thirty sounds daunting, aim for five minutes instead.

2. Build on Progress.

In fitness, there are generally two ways to increase our progress: adding time or adding difficulty. The previous example ended with whatever amount of exercise per day sounds manageable, or “five minutes”. The goal was simply to make exercise a part of your routine, and to help build intrinsic motivation through finding activities that are enjoyable and doable.

Once that becomes routine, the next step to gaining more motivation is to build on your progress. Depending on the type of exercise, adding difficulty can mean a lot of things: trying harder variations of a bodyweight exercise or pushing yourself to take fewer breaks while running are common examples. Time should be added incrementally – if adding another five minutes is overwhelming, start by adding only one minute at first.

Any time you become comfortable with a routine, look for a way to add to it. Continue building on this routine until you’ve reached your fitness end goal.

3. Keep Equipment within Easy Reach.

Sometimes, all it takes to make the decision to put on a pair of running shoes or pick up the weights is not keeping them hidden in the back of the closet or buried under a pile of clothes. This could be as simple as setting a pair of workout clothes out a day in advance or planning to exercise ahead of time – anything to remove even one extra step can help on a day you might otherwise be too tired or too unmotivated might help.

The counterpart to this tip is to keep any temptations, bad habits, or demotivators out of reach. Make it more inconvenient to reach junk food by burying it in the back of the cupboard or storing it in a room you don’t normally use, for example.

Obstacles and inconveniences, even seemingly benign ones, have a lot of influence over the decisions most people make.

4. Recognize Opportunities.

Not all exercise needs to be rigorous. Keeping this in mind, most people have opportunities to get a little extra exercise throughout the day regardless of how busy they are. As with the previous tips, it’s simply a matter of what is and isn’t habitual yet!

Taking the stairs or walking further from your car might add a few extra minutes to your schedule at most – or none at all if you look for opportunities to take a quick walk whenever you’ve already committed a block of time to doing something.

Think, for example, about how habitual it might be to grab your phone while waiting for a mechanic to look at your car or during a lull at work. Do you park as close as possible to the entrance at the grocery store and take the elevator instead of the stairs if you’re staying at a hotel? Unless you’re in an extreme rush, what is stopping you from getting up and taking a short walk in either of those situations?

Usually, it’s just what you’re used to doing!

Put into perspective, there are almost one and a half thousand minutes in a single day. Not all of them need to be productive, but most people have a few spots throughout the day to sneak in some exercise.

By: Katherine Robinson, a writer for Fitness19

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