|DICASTIO|

How to Strengthen Teeth Naturally
How to Steam a Shirt
How to Channel Anger With Exercise

Posted: 03 Jun 2019 01:00 AM PDT

Strong teeth are essential for a healthy mouth! You can work on strengthening your teeth by getting the right vitamins and minerals in your diet. You can also protect your teeth through healthy habits. In addition, certain foods and habits can weaken your teeth so limit those as you work for a healthy smile.

EditSteps

EditGetting the Right Nutrients

Ensure you're getting 1,000 to 1,200 milligrams of calcium a day. You probably know calcium helps keep your bones strong; the same is true for your teeth. Eating the recommended amount of calcium in your diet every day will help increase the strength of your teeth. Dairy products are a great source of calcium; however, you'll find other good sources, such as fortified cereal and leafy greens.^[1]
- For instance, both of low-fat milk and a few cubes (about the size of 3 dice) of cheese have 305 milligrams of calcium.
- However, other foods have calcium, too: a serving of fortified cereal can have anywhere from 150 milligrams to over 1,000 milligrams so read the label.^[2] Tofu with calcium sulfate added, as well as calcium-fortified milk substitutes are good choices. Canned fish with the bones, such as sardines or salmon, collard greens, bok choy, turnip greens, and kale are also good sources of calcium.^[3]
Aim for 800 IU (40 μg) of vitamin D a day. Vitamin D helps your body absorb calcium properly. Many milk products and cereals are fortified with it for this very reason. Being out in the sun is another way to get vitamin D, though you need to weigh the costs of sun exposure, which can damage your skin. However, if you're not getting enough, you may need to take a supplement.^[4]
- Fish is a great source of vitamin D. A serving of fish that's about the size of a deck of cards can have anywhere from 4 μg to 18 μg. Sardines, rockfish, herring, halibut, and tuna are on the low end, in the 4-5 μg range. Fish like coho or sockeye salmon, mackerel, whitefish, and sturgeon are about 10-11 μg, while smoked sturgeon, smoked chinook salmon, trout, swordfish, and canned sockeye salmon are on the high end of that range.^[5]
Eat phosphorus-rich foods to get 1,000 milligrams per day. Like calcium, phosphorus is essential to bone and teeth health. Most dairy foods are high in phosphorus, as well as many fortified foods, so if you're getting your calcium from these foods, you're likely getting enough phosphorus, too. Also, many protein-rich foods, such as meat and eggs, are high in phosphorus.^[6]
- Phosphorus is used as an additive in many processed foods, mainly as a preservative. In fact, sodas are high in phosphoric acid. That doesn't mean you should increase your intake of processed foods; however, if you are eating these foods, you're likely getting enough phosphorus in your diet.
- Toddlers should get 460 milligrams, 4-8 year-olds should get 500 milligrams, and 9-18-year-olds should get 1,250 milligrams a day.^[7]
Eat a balanced diet for teeth and mouth health. Aim to eat a wide variety of fruits and vegetables in your weekly diet; try selecting a variety of colors when choosing your produce, as that ensures you'll be getting a wide variety of vitamins. Fill your plate up halfway with fruits and veggies at every meal, then opt for a lean protein and whole grains for the rest of your plate, along with a serving of low-fat dairy.^[8]
- While focusing on nutrients like calcium and vitamin D are great for dental wellness, a healthy diet overall is also essential. Getting a wide variety of vitamins and minerals will help support your strong teeth.

EditPracticing Healthy Habits

Brush your teeth twice a day to remove bacteria. To brush well, hold your toothbrush at a 45-degree angle to your teeth. Use soft, gentle strokes to brush all the surfaces of your teeth and aim to brush for at least 2 minutes. Set a timer to help you brush longer!^[9]
- Remember to replace your toothbrush or toothbrush head every 3-4 months.
Floss once a day to get food from in between your teeth. Pull out about of floss. Wrap around your middle finger on one hand. Leave loose between your hands, then wrap the rest around the middle finger on your other hand. Gently press the floss between your teeth, taking care not to ram it into your gums. Make a "C" around each side of the tooth and move the floss up and down to help clear food.^[10]
- As the dental floss gets dirty, move clean thread into the middle by taking some off the finger holding most of it and wrapping the extra around the other finger.
Visit your dentist at least once a year for x-rays and cleaning. These visits help detect problems before they begin. Plus, if you start to get a buildup of plaque, which can weaken teeth, the dentist can remove it for you so you can start fresh.^[11]
- If you have dental problems, you may need to visit more often.
Increase saliva production by chewing sugarless gum and drinking more water. Dry mouth can increase your chances of tooth decay, and it can be a side effect of many medications. To help your body produce more saliva, try chewing on sugarless gum throughout the day or even sucking on sugarless candy.^[12]
- Sipping water can help combat dry mouth. To increase the benefit, don't swallow immediately; instead, hold it in your mouth for a few moments first.
Opt for fruits and veggies high in fiber to clean your teeth. These foods naturally clean your teeth, helping to keep them strong. Plus, they increase saliva production, which in turn will help reduce the bacteria in your mouth and protect your teeth.^[13]
- Try produce like carrots, leafy greens, apples, and celery.
- Saliva has small amounts of calcium and phosphate in it, which helps restore the minerals in your enamel.
Enjoy green and black teas to reduce bacteria in your mouth. These teas contain polyphenols, which help to reduce bacteria in your mouth. Try drinking tea with your meal or shortly after to help protect your teeth.^[14]
- Keep in mind, though, that teas can stain your teeth over time.
Consider oil pulling to reduce bacteria in the mouth. Oil pulling is a traditional Indian technique that some people experience good results with. To practice this method, simply put 1-2 spoonfuls of oil in your mouth (enough to swish around) and move it around in your mouth for 5-20 minutes. When you're done, spit the oil out in a trashcan and rinse your mouth out. Then, you can brush your teeth like you normally would.^[15]
- Typically, you do this in the early morning before you eat.
- While moving the oil around, try to swish it between your teeth.
- You can use sesame oil, olive oil, coconut oil, or sunflower oil, just to name a few.

EditAvoiding Destructive Foods and Habits

Rinse after eating soft, starchy foods. Soft breads, potato chips, and even crackers can wedge food particles in your teeth, leading to increased bacteria and tooth decay. Try to avoid these foods when you can. When you can't, try swishing your mouth with water after eating them to clear out the food.^[16]
- You can also try eating sugarless gum.
Choose chocolate and other short-lived candies over hard candies. Avoid sugary candies that you hold in your mouth a long time like lollipops, hard candies, and caramels. Because the sugar stays in your mouth so long, it promotes bacteria growth and tooth decay. If you need something sweet, pick something that will wash away more quickly, such as chocolate.^[17]
- Reach for dark chocolate, which has less sugar and may have other health benefits.
- Also, go for sugary foods when you're already eating a meal, as the extra saliva will help clear out the sugar.
Slow down your alcohol intake. Alcohol can dry out your mouth, which can lead to tooth decay. Try limiting your intake of alcohol or skipping it altogether to help avoid this issue.^[18]
Quit smoking to protect your teeth. You likely are aware that smoking causes lung cancer and a whole host of other health problems. In addition, it can also weaken bone tissue, including your teeth.^[19] Plus, smoking can cause oral cavities and oral cancers that lead to teeth decay.^[20] If you've been thinking about quitting, now may be the time.
- Consider joining a quitter's group to help you learn how to deal with triggers and cravings.
- Discuss nicotine patches and gums with your doctor to help you quit.
- Get your friends and family to help you out by letting them know you are trying to quit.
Opt for water over sugary sodas. The sugar in soda is bad for your teeth, but it goes beyond that. The acids can break down your enamel over time, leading to decay. Avoid sodas when you can and opt for water instead.^[21]
- If you really need a soda, try using a straw, which cuts down on the soda's contact with your teeth.

EditReferences

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How to Steam a Shirt

Posted: 02 Jun 2019 05:00 PM PDT

Using a handheld or standing garment steamer is a great way to gently smooth out wrinkles and creases from your shirt. You won't get the crispness of an iron, but you won't risk singeing the shirt fabric, either. Fill up the steamer with distilled water and hang up your shirt. Start with the stiffer, more structural elements of the shirt, including the button placket, collar, and sleeve cuffs. Then move onto the body and sleeves of the shirt, relaxing the fibers with the steam and gentle pressure against the fabric. With a few simple techniques, you'll be able to freshen up cotton button-downs and de-wrinkle delicate silk chiffon blouses like a professional.

EditSteps

EditPreparing the Shirt and Steamer

Place the shirt on a clothes hanger. You can use a flocked hanger to prevent the shirt from sliding around, but a plastic hanger will work fine as well. Close up the top button of the shirt to prevent it from slipping off the hanger.^[1]
- If you're steaming a blouse or shirt without buttons, just pop it on a hanger.
- If there are any closures on the garment, such as a button at the center-back of a blouse neckline, close these up to keep the garment in place.
Hang the shirt up on a hook. If you're using a standing steamer, hook the clothes hanger onto the built-in stand. If you don't have a stand, you can suspend the hanger from an over-the-door hook, a rolling garment rack, or a shower curtain ring. The goal is to keep the shirt upright and off of the floor.^[2]
- Note that the steam may affect the surface behind it. Only hang your shirt against surfaces that can withstand high heat and moisture.^[3]
- For instance, if you don't want to expose your wood door to moisture and eat, pick a different location like your glass shower door.
Fill the steamer with distilled or purified water up to the fill line. Tap water contains minerals that will clog up the steamer and get deposited onto your clothes.^[4] Instead, boil a pot of tap water and allow it to cool down before adding it to the steamer. You can also choose to fill your steamer with pre-bottled distilled water. Pour the water into the base of a standing steamer, or the water canister on a handheld steamer.
- Don't fill the steamer beyond the fill line as you may cause an explosion of hot, steamy water.^[5]
- You can always add more water once you use up the supply.
Plug in and turn on the steamer to heat it up completely. Some steamers will begin heating up immediately, but others will need to be turned on once plugged in.^[6] Make sure the steam head is upright when you turn it on, so that moisture doesn't pour out. For a standing steamer, you can hook the steam head onto the garment stand while it heats up. If you're using a handheld steamer, make sure it's standing upright on its base.
- If you're using a clasp attachment or a brush, clip on the steam head attachment prior to turning on the steamer.
- Allow the steamer to heat up completely before using it. Wait until you see steam emerging from the steamer. Or, if the steamer has a trigger, you might watch for a light that indicates when it's ready to use.

EditSteaming the Placket, Collar, and Cuffs

Hold the base of the button placket and pull the fabric taut. For the best results, you'll start with the stiff, structural parts of the shirt. First will be the button placket (the left and right sides of the shirt where the buttons and corresponding buttonholes are located). With the mostly-unbuttoned shirt secured on the hanger, tug on the bottom or hem of one side of the placket to pull it taut.^[7]
Place the steam head on the inside of the button placket. With the steam holes facing towards you, bring the steam head into contact with the fabric on one side of the placket. Continue holding the bottom of the placket taut.^[8]
- If you're using a clasp attachment, use it to grip the placket flat against the steam head.
Run the steamer along the inside of the placket in up and down strokes. While still holding the placket taut and pressing the steam head gently against the inside of the fabric, engage the trigger so that the steam comes out (if your steamer has this type of control). Move the steam head slowly up and down along the full length of the placket until the creases relax.^[9]
- Depending on the fabric and how wrinkled it is, you'll probably need to run the steamer up and down each part of the garment about 2 to 8 times to completely smooth out the fabric.
- Repeat this process for the other side of the placket.
Unbutton the cuffs and hold them open vertically to steam. Since the steam moves directly upwards, you'll want to position the cuffs vertically so they catch as much steam as possible. Undo the cuff buttons and flatten out the cuffs. Hold each one vertically from the top. Drag the steam head up and down over the cuffs from the front and back until the fabric smooths out.^[10]
Hold the shirt by one of the collar points to steam the collar. Take the shirt off of the hanger for this step. Flatten out the collar and pinch one of the collar points. Hold up the shirt in this way, letting gravity keep the shirt collar vertical. Then, as you did for the button placket and cuffs, run the steamer up and down the collar fabric in a few passes to de-wrinkle it.^[11]

EditRemoving Creases from the Shirt Body and Sleeves

Button up the shirt completely on the hanger. Once you've steamed out the stiffer elements, you can move onto the body of the shirt. Place the shirt back on the hanger and do up all of the buttons. Hang it back onto the hook with the front of the shirt facing you.^[12]
Slip the steamer head inside the garment with the steam holes facing you. With the steamer inside, gravity will keep your shirt in place and the steamer will stay in contact with the fabric as you move the steamer. Bring the steam head in contact with the inside of the front of the shirt, since you'll be smoothing out the front first.
- If you're steaming from the outside, sometimes the force of the steam will push the garment away, even if you're trying to hold it taut. This is a trick used by professionals to quickly and effectively steam clothes.^[13]
Drag the steamer head up and down along the inside of the shirt. With the steam head in contact with the fabric, slowly but firmly move the steamer up and down in vertical passes on the inside of the shirt panels. Hold the hem of the shirt to keep the fabric taut and reposition your hand as you work across the width of the shirt.^[14]
- Engage the trigger to release the steam if your handheld steamer has one.
- You can go back over certain parts if you didn't get all the creases out in the first few passes. It could take around 2 to 8 passes for the fabric to relax.
- Even if you're trying to steam out a certain spot on the shirt, keep the steam head moving above and below that spot so that the steam can penetrate the fabric.
Flip the garment around on the hook to steam the back of the shirt. You'll follow the same process as you did when steaming the front of the shirt. Slip the steam head back into the shirt with the holes facing you and pressing gently against the back of the shirt. Then draw it along the fabric in vertical motions, gradually working from one side to the other.
- To smooth out the yoke (the top panel going across the back of the shirt), try steaming first from the inside. If there are still some wrinkles remaining, guide the steam head along the outside of the yoke in short up and down motions, passing across the full width of the yoke to release creases from the seamed areas.^[15]
Hold each of the sleeves out taut to steam them from the outside. Grasp the sleeve from the cuff to prevent it from moving around as you steam it.^[16] First draw the steamer slowly up and down along the back side of the sleeve, with the steam holes touching the fabric and facing towards you. Then bring the steamer to the front with the holes facing away from you as you work along the front side of the sleeve.^[17]
- Hold the sleeve at a 45-degree downward angle rather than straight out.
- Make sure there's no wrinkling in the armhole area since you could risk setting these creases into the sleeve.^[18]
Let the shirt cool off and dry completely on the hanger. Before throwing on your shirt or returning it to the closet, allow it to cool and dry for at least 5 minutes. Make sure it feels cool and dry to the touch. If there's any moisture or heat remaining when you wear or store it, you could risk setting wrinkles into the fabric.^[19]

EditSelecting a Garment Steamer

Choose a handheld steamer for occasional home use. Some handheld steamers have a handle like a kettle, and others are held at the center. Many come with a trigger so you can control the release of steam. A decent one will cost between 30 to 60 USD.^[20] Like an everyday iron, a handheld garment steamer can be tucked neatly away when it's not in use.
- Look for one with an extra-long power cord (or a cordless steamer) so you can easily use it around the house.
- The downside is that handheld steamers can be pretty bulky and heavy, especially when they're filled up with water. You might wear your arm out if you're steaming a lot of shirts in a row.
Select a portable handheld steamer for steaming clothes during your travels. Portable steamers are smaller and don't come with many bells and whistles, as larger handheld steamers, but they help you get the job done while you're on the go. Look for one that heats up quickly and holds enough water to completely steam a single shirt.^[21]
- An extra-long cord would be advantageous on a portable steamer. This way, you won't worry too much about not being able to plug it next to where you've hung up the shirt in a hotel room.
Opt for a standing garment steamer for high-volume steaming. If you're doing a lot of steaming, a standing garment steamer is the most professional and convenient choice. A good one may cost 100 USD or more and will come with a rod and hook for hanging your clothes on. It will also have a lightweight, heavy-duty metal steam head.^[22]
- Unlike a handheld steamer, a standing steamer holds more water in a canister at the base. This means you don't have to carry the weight of the water as you steam the garment.
- Standing steamers don't typically have triggers for controlling the rate of steam. But that's actually very useful for high-volume steaming since you don't need to keep your finger down on the trigger while you work.
Consider getting a clasp attachment for crisper shirt steaming. If you're using a standing steamer, try adding on a specialized clasp attachment that's designed for use on dress shirts. This type of clasp can be used to hold parts of the shirt taut across the steamer, so you can smooth out the fabric quicker and with more precision.^[23]
- Like a big clothespin or chip clip, you can use the attachment to pinch the shirt between the clasp and the steam head.
- Handheld and standing steamers can come with a variety of steam head attachments, such as brushes that will help grip the fabric as you steam it.^[24]

EditTips

Steaming works well on clothing made of natural fibers and blends. Try steaming silk, wool, linen, cotton, and any fabric made with a blend of natural fibers. For example, a polyester-cotton blend shirt would respond well to steaming.^[25]
Avoid steaming garments made of fabrics that might melt, such as plastic or vinyl. If you're not sure, do a spot-test and steam a small inconspicuous corner to see how the garment responds to the steam.^[26]
Some fabrics will deepen in color when you steam them, or you might notice little wet spots once you're finished. Don't panic! This usually just signifies that the fibers are warm or damp. They'll go back to their original color within a few minutes.
While some fabrics will start to ease out after just 1 or 2 passes of the steam head, some fabrics and garments will require more patience. You might need to pass the steamer over some parts 10 or 12 times if they're heavily creased. Since the steamer releases heat and moisture, you won't risk burning or scorching the fabric as you would with the hot metal plate of an iron.
When you're steaming from the outside of the garment, touch the steam head to the shirt at a 45-degree downward angle. This will prevent the steam from escaping and will make sure that most of it hits the fabric.^[27]
Follow up with an iron to press crisp creases into the shirt pleats.^[28]

EditWarnings

When holding out parts of the garment to keep them taut, be careful not to run the steam head past your fingers or hands as you could accidentally burn yourself. Also, some metal steam heads can get hot so be careful not to grab or touch this part of the steamer.
Never steam clothes while they're on your body. Not only will this be ineffective, but you'll risk getting serious burns.^[29]

EditReferences

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How to Channel Anger With Exercise

Posted: 02 Jun 2019 09:00 AM PDT

Whether someone made you angry, you're upset with yourself, or you're just having a bad day, one of the best ways to direct your angry energy in a healthy way is through exercise. That angry energy can build inside of you and working it out is an effective way to channel your rage into movement that will work up a sweat, release endorphins, and leave you feeling (and looking) better. If you're looking to channel your anger through exercise, there are exercises that are especially good for it.

EditSteps

EditExercising to Release Anger

Use cardiovascular or aerobic exercise to release endorphins. Cardiovascular exercises get your heart rate up and aerobic exercises promote greater oxygen intake. They often go hand in hand, and together they tell your body to release endorphins, which are chemicals that react with your brain to create a positive mental feeling and reduce your perception of pain. If you're feeling angry, a great way to direct that energy is to harness it to help you get through a difficult cardio/aerobic workout.^[1]
- Always check with your doctor before trying exercises that will put a strain on your heart and lungs.
Monitor your heart rate during hard workouts. Because you're angry, your heart rate may already be increased, so when you add cardio to the mix, you need to monitor yourself for safety. Working out can be really demanding on your cardiovascular system. During your periods of rest, check your pulse to make sure you are not exceeding your maximum heart rate.^[2]
- To determine your maximum heart rate, subtract your age from 220.
Avoid weightlifting when you're angry. If you're really angry, you may think that picking up some heavy weights and pumping out some reps would be a great way to vent that frustration. But lifting weights while you're angry and not thinking clearly can be dangerous. Your anger may distract you from focusing on what you're doing, and you could seriously injure yourself.^[3]
- If you're already angry going into the gym, any minor frustration could potentially balloon into an altercation.
- If you injure yourself, you will probably be even angrier!
Try out new exercises to channel your anger. If you need to let off some steam with exercise, it may be a good push to get you to try that workout or take that class you've been meaning to try but haven't gotten around to. Use your frustration to drive you to try something new. You can get a great workout, and who knows, you may just discover something new that you really enjoy doing.
- Direct your rage at conquering the workout, not the people in the class or in the gym.^[4]
Listen to music that you enjoy to release your anger. Music increases concentration and lowers your perception of effort, which makes you feel like a workout is easier and more enjoyable.^[5] The distraction it provides and the extra energy you expend because you can exercise longer can provide a great relief if you're feeling angry. You can listen to calming music if that helps you let go of your frustrations, or you can choose to rock out to heavy-energy music to vent your anger.
Stretch before strenuous exercise, especially when you're angry. You may feel like jumping right into a workout and skipping the warm-up and not stretching beforehand. Your anger may make you impatient and frustrated with taking the time to get your muscles warm and ready for a difficult workout. But if you exercise without stretching and warming up, you can seriously injure yourself, which could mean you won't be able to exercise for a fair amount of time while you recover from your injury, which could make you even angrier!^[6]
- Use the time it takes to warm-up and stretch to focus on your anger and channel it into the workout you are about to do.

EditTrying Different Exercises

Try harnessing your anger with running. Running is a very effective technique you can use to channel your anger and frustrations. The focus it takes to run and the endorphins your body releases as a result of the exercise will take your mind off of whatever is frustrating you and will make you feel better. Be sure to adequately warm-up and stretch before you run!^[7]
- Find a scenic route to run. You can enhance the benefits that running gives you by running in an area that is calming and free of distractions like around a lake or through a peaceful part of the city.
- Use a treadmill to run out your anger. A treadmill allows you to go for a run without having to travel to an outdoor location and can be used no matter what the weather conditions are outside.
- Be careful of any oncoming traffic or hazards that may exist along your planned route. Watch out for any moving cars or people while you're running.
Use interval training to focus your anger on a healthy outlet. High-intensity interval training (HIIT) is an excellent way to channel your frustration because it involves short intervals all-out work. During the intervals, you go 100% as hard as you can, and then take a brief period of rest. That means you can harness all of your rage and direct it into the moments of hard work in the workout.^[8]
- Try a tabata workout to focus your frustration. Tabatas involve periods of hyper-focused work, followed by a period of rest before another period of intense work.
Practice yoga to release your anger. A challenging yoga practice is a great way to harness your anger to help you get through it. You may be so angry and frustrated that getting started in a yoga practice may seem impossible. Joining a class can help take the thinking out of it, so you can focus on directing your angry energy into each of the movements. It may also help you to have the support of the group to help you direct your angry energy.^[9]
- Try deep breathing to release your anger. Deep breathing is a large part of practicing yoga and can help you channel your anger.
- Do a warrior series to challenge your anger. Warrior poses will challenge your body physically and give you a great target to channel your anger towards.
- Take a hot yoga class to sweat out your anger.
- If you don't want to participate in a group class, many yoga studios will allow you to use the space when a class is not in session.
Take a boxing conditioning class. Boxing and kickboxing are great ways to channel your anger, and conditioning classes are a great opportunity to focus your angry energy into hitting a heavy punching bag while also burning a lot of calories. These classes are often challenging, so you can use your anger to help you get through the difficulty of the workout. Focus on your breathing, your technique, and harnessing your anger to deliver strong punches.^[10]
- Look for a boxing gym near you that offers classes for beginners if you're new to boxing.
- Use a sizing chart that uses your weight and the circumference of your dominant hand to find the boxing right gloves for you.
- Use your anger to add power and strength behind your punches by visualizing the punching bag as the source of your frustration.
- If you don't want to take a group class, many boxing gyms also offer private training sessions.
Go cycling to relieve your frustration. Cycling is a serious cardiovascular workout and you can use your anger to help you push through the difficulty of it. You can go for a ride outside or take a spin class. If you go outdoors, the extra focus it takes to navigate the outside world can help to take your mind off of your frustration. The advantage of a spin class is that it is led by an instructor who can guide your ride so you can focus on getting through it.^[11]
- If you do go for a ride outdoors, be sure to obey traffic laws and wear a helmet.