Health In a Minute: At Home Gym Tips, Hair Loss Answers, & More

For Her

How to Remove Your Makeup

Newsflash: You should be taking off your makeup every night before bed – no excuses! Neglecting this beauty routine can cause all kinds of problems, from eye infections to dry skin and acne. These tips can help you get the job done.

1. Use a cleanser.

Makeup remover wipes alone won’t clear skin of your most stubborn products, although they can be a great first step. In place of wipes, find an oil cleanser that you like, and gently scrub your face with the cleanser on a cotton washcloth until the makeup is gone.

Cotton circle pads for makeup removal tips chattanooga

2. Concentrate on your eyes.

Since mascara and eyeliner can be difficult to get off, you may want to use a separate liquid or cream eye makeup remover. Whichever you choose, be gentle – no rubbing!

3. Take your time.

Rushing through your routine can cause you to overlook easy-to-forget areas, like your hairline, around the ears, and under the chin. Take a second to tie your hair back, and you’ll be better able to reach those extra inches of skin.

The At-Home Gym Essentials

Everyone knows it’s possible to get a really good workout from the comfort of your own home. While bodyweight exercises and jumping jacks are incredibly effective, having a few at-home fitness tools can take your workouts to the next level. Here are a few of the best:

Resistance bands

This simple tool can target all of your major muscle groups, and it’s adaptable to your fitness level. Incorporate the bands in your strength training by performing moves already in your repertoire, just with the extra resistance.

Jump rope

You can’t forget about cardio, and jumping rope is one of the best cardiovascular workouts there is! It burns tons of calories, increases your heart rate quickly, and strengthens both the upper and lower body.


Lying around for high-rep exercises, which help build muscular endurance. Heavier dumbbells are best used for bulking up and burning fat. Both types can help you meet your fitness goals.


While kettlebells may be similar to dumbbells, their shape makes them easier to swing around. So, for certain weighted moves, especially explosive movements, you’ll be glad to have these in your arsenal.

For New Moms

4 Tips for Increasing Your Milk Supply

One of the most common worries among nursing mothers is their milk supply. Chances are, you are producing enough milk to meet your baby’s needs (evidenced by weight gain). If you’re still concerned, here are a few ways you can speed production and increase your overall milk supply naturally: 

1. Pump more often.

Consistent pumping keeps the breasts stimulated, and by removing as much milk as possible from the breast, you’re telling your body to produce more. Pump right after a feeding to ensure that your pump collects the optimum amount of milk. 

mother nursing her baby in chattanooga

2. Nurse skin-to-skin.

Research says to snuggle up with baby for a better milk supply. Holding your baby skin-to-skin increases your levels of oxytocin, a milk-making hormone.

3. Eat oatmeal for breakfast.

Certain foods like oats, barley, spinach, and garlic are linked to increased milk production. Since breast milk is 88% water, you should also be drinking more water throughout the day.

4. Take a deep breath.

Anxiety and stress can cause nursing mothers to produce less milk. Try breastfeeding in a relaxing environment, and be sure to take care of yourself: Go for a walk, get extra sleep, and think positive thoughts. You’ve got this, momma!

Babymoon Benefits

Babymoons have come into vogue in the past few decades – in fact, many resorts now offer babymoon packages for parents-to-be. This time away is the perfect opportunity to connect with your partner, relax, and catch up on sleep before your baby arrives. After all, having a baby is a life-changing event, and it might be a while (read: years) before you get that uninterrupted quality time again.

So when should you jet off on your tropical getaway? Experts recommend that mid-pregnancy, or between 14 and 28 weeks, is the best time to travel. At this stage, you should be past the worst of morning sickness, and you’re at a much lower risk of miscarriage and early delivery. Of course, check with your doctor prior to making any travel plans.

Babymoons can happen just about anywhere. If your budget doesn’t allow for an extravagant trip, book a hotel room in a nearby town, or even just down the street, for a couple nights of pampering. If you are flying, make sure to stay hydrated, and walk around every half hour to reduce your risk for blood clots. And don’t forget to snag that aisle seat for extra room!

For Moms

You Can Lead a Horse to Water

…But you can’t make it drink. Unfortunately, we could say the same for our kids. Staying hydrated is crucial for good health – especially if you’re active – yet given the choice, many children would rather reach for juice or soda. To make good ol’ H2O a more enticing option for your kiddos, try out the following tips!

Buy ‘fun’ cups.

Or better yet, let your child pick out their own special cup or bottle – and only let them use it when they’re drinking water. The refillable bottles won’t generate waste, and they’re portable for when you’re away from home.

Make flavored water.

Adding fresh fruits like lemon, lime, and berries give water a sweeter taste, naturally! You can also freeze the berries into ice cubes for a fun twist.

Create a reward system.

For younger children, present them with a sticker every time they finish a glass of water. Or for older kids, have each glass of water count toward a big prize, like a family hike or trip to the movies.

Set a good example.

Children often learn by imitating their parents. If you’re practicing healthy habits, your kids are more likely to follow.

A Note on Nosebleeds

While the gushing blood might suggest otherwise, nosebleeds are a normal, rarely serious part of growing up. The most common causes are dry air, which can irritate the nasal membranes, and scratching or picking at the nose. Sometimes, an injury (like a soccer ball to the nose) can trigger a nosebleed as well.

If your child develops a nosebleed, as the parent, you should first remain calm. Most nosebleeds are harmless and will not require medical attention. Then, follow these steps to stop the flow:

1. Have your child sit upright in a chair. They should never lean back, as that can cause blood to travel to the back of the throat and induce gagging or even vomiting.

2. Either you or your child should gently pinch the soft part of their nose (just below the nasal bridge). Hold the pinch, applying pressure for at least 10 minutes.

3. Once the bleeding has stopped, ask your child to relax and take it easy; they should keep their head above the level of their heart. Discourage nose-blowing, picking at the nose, or any rough play.

For The Whole Family

Healthy Picks at the Gas Station

Gas stations aren’t exactly a glistening mecca of nutritious foods. Better known for powdered donuts and Funyuns, these roadside establishments can easily derail your family’s best efforts at healthy snacking on a long drive. But the good news is there are better-for-you options at these roadside stores. Try one of these the next time hunger pangs strike!


Heart-healthy almonds and pistachios are incredibly filling, and they’re already conveniently packaged in pre-portioned amounts. Just watch out for unnecessary added ingredients like oil and sugar!

healthy snacks to buy at the gas station for road trips in chattanooga

String Cheese

A snack that’s as fun to eat as it is tasty, string cheese contains both protein and calcium. This kid-approved option can be found in the refrigerated section.


Supplying fiber as well as crunch, air-popped popcorn is a great alternative to deep-fried potato chips. Satisfy your carb cravings by choosing a plain or sea salt variety.

Protein Bars

Protein bars can be your friend or foe – you just have to check the label. The smaller the ingredient list, and the lower the sugar content, the better.

Fresh Fruit

Depending on the station, you’ll have access to bananas, apples, grapes, or even berries. Providing a boost of energy for your car ride, potassium-packed bananas are your best bet when on-the-go. If choosing apples or grapes, make sure you wash them first before eating.

Showering During a Thunderstorm: Is It Safe?

You’ve probably heard to avoid the shower during a thunderstorm, for fear of being struck by lightning. But is there any truth to this widely accepted notion?

The short answer is: You shouldn’t get in the shower. Lightning can travel through your home’s plumbing, so everything from the kitchen sink to your bathtub’s faucet is vulnerable. Your plumbing’s metal pipes are excellent conductors, and water can help conduct the electricity as well. What’s worse, a lightning bolt doesn’t have to directly strike the home to affect you – even if it strikes at a short distance away, the current can still move through the plumbing and shock you.

So in the middle of a thunderstorm, avoid activities that involve your plumbing. Experts recommend waiting at least 30 minutes after a storm has passed – or when you no longer hear thunder (your cue that lightning is in striking distance) – before showering, doing the dishes, or even washing your hands. While it’s often inconvenient, you’ll ensure the safety of yourself and your family.

For Him

Spring into Action

Time to pull out the mowers and power tools! Spring yard work is calling, but before getting started, make sure you’re prepared to safely navigate your lawn and garden.

Get to know your tools.

Familiarize yourself with any new gear by reading their manuals and following the manufacturer’s instructions. Then, inspect older equipment for damage like loose belts or missing parts, and check your extension cords for cracks. Give tools a thorough cleaning before use.

red push lawn mower with green grass and blue sky in chattanooga

Clear the area.

Before mowing, pick up stones, sticks, and other fragments that could lead to injury or damaged equipment. Keep small children and pets inside the house and under supervision while power tools are being used.

Wear protective gear.

Long pants and sleeves will shield your skin from the sun and debris, while gloves protect the skin from a number of contaminants. Sturdy, closed-toe shoes and safety glasses are also a must when working with machinery. Ear plugs are recommended to prevent hearing loss when operating loud equipment.

Practice outdoor safety.

Hydrate often, especially in warmer temperatures. Apply bug spray and sunscreen as needed, and have a first aid kit stocked and handy in case of injury.

What’s Causing Your Hair Loss?

Most men will experience hair loss at some point in their lives, and the culprit is likely male pattern baldness. This inherited form of hair loss develops gradually, showing up around the temples or the crown of the head starting around age 30. But excessive hair loss could have another trigger entirely – and no, it’s not your baseball cap. Here are a few of the most common causes:

Medical Issues

Hair loss might signal a medical condition, such as anemia or thyroid disease. Once the underlying condition has been treated, hair loss will often stop or even be reversed.


Certain types of hair loss are linked to high stress levels. Stress management is key to preventing future hair loss.

Rapid Weight Loss

Losing more than a couple pounds per week could put you at risk for hair loss. Adding more protein and zinc to your diet will help contribute to hair growth.

Too Much Vitamin A

Too much of this essential vitamin, whether from supplements or medications, can trigger hair loss – cut back, and normal hair growth should resume.

If you’re experiencing excessive hair loss, it’s always worth requesting a basic health screening from your physician to determine a diagnosis.

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