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5 Dumbbell Exercises For Men To Build Big Arms Faster

5 Dumbell Exercises
Matt Adams is the Co-Founder of Exercises.com.au, Australia’s premier exercise and fitness site, featuring over 500 exercise demonstration videos, training guides and advice on muscle building, strength training, toning, weight loss and nutrition.

Go to any gym and you’ll see a bunch of guys doing a variety of dumbbell exercises for biceps and triceps (along with barbells) to get a big set of guns.

As a co-founder of Exercises.com.au, I’m here to tell you that you can get big arms with just dumbbells. Yes, it is possible to get great results by following a weight lifting program that uses dumbbell exercises for bigger arms.

I’ve created this guide on how to put on a gun show everywhere you go with the 5 best dumbbell exercises for arms.

Great if you’re a member of a local gym – but you can do these 5 best arm exercises at home.

To build muscle, all you need to do is continue to increase the weight every month to ensure you overload the muscles, and eat a healthy diet complete with protein, carbohydrates and vegetables.

Are you ready? Let the gains begin!

Top Dumbbell Exercises for Arms

Big arms are a conversation piece. You can’t hide them and girls can’t help but notice. Once their eyes drift to your arms, count to three, and the question will pop up:

“How long have you been training for?”

That’s why men spend hours training their arms in the gym. As the popular gym saying goes, “curls get the girls”.

The good news is you don’t have to spend countless hours working out your arms because your biceps and triceps are used in a variety of exercises.

The biceps are used in pulling exercises such as rows, pulldowns, and chin ups – and the triceps while you’re pushing in the bench press and shoulder press.

As a small muscle group, you only need a few arm exercises for mass gain. Dumbbells are an ideal choice as your weapons for mass construction. They’re portable; allow you to get a better range of motion, and a strong contraction on top.

Without further delay, here are the 5 best arm exercises for men.

Alternating Dumbbell Curls

Alternating Dumbbell Curls are a classic arm exercise. It’s one of the best arm exercises for size and strength because you go through a full range of motion while curling heavier dumbbells.

Basketball and football players love Alternating Dumbbell Curls because strong biceps make it harder for the defense to smack the ball away. Plus, big arms look imposing!

Alternating Dumbbell Curls are one of the ideal arm exercises for men at home. For best results, use adjustable dumbbells so you can easily adjust the resistance level.

How To Perform Alternating Dumbbell Curls

● Choose a pair of dumbbells that will allow you to perform 8 to 12 reps using good form.

● Place the dumbbells on your sides with the palms facing each other. Keep your shoulders down but keep a slight bend in your elbows.

● Take a shoulder-width stance, tighten your core, keep your chest out, then flex at the elbow to begin the curling motion.

● As your arm hits mid-point, supinate by externally rotating the wrist. At the top position, your fist should be facing your shoulder.

● Flex the biceps on top for a count of “one” to get a powerful contraction.

● Resist the weight on the way down; internally rotate the wrist to get the dumbbell back to starting position. Repeat the process with the other arm.

● Continue until you’ve completed the target number of sets and reps.

Best Techniques To Grow Your Arms With Alternating Dumbbell Curls

● Progressive Overload – Stronger arms build bigger arms. Increase the weight after every set but stop when you can’t perform a strict curl for 6 reps. If you have 1 pair of dumbbells, you can increase the intensity by reducing your rest periods between sets.

● Time Under Tension – Curl the dumbbell until mid-point and hold the position for 10 seconds. Return to starting position then knock off 8 straight reps in perfect form.

● Negatives – Use a weight that’s 10-20% heavier than your best dumbbell strict curl. With a bit of body English, curl the weight up to your shoulder. With a count of 8 or more seconds, resist the weight on the way back to the starting position. Use negatives only at the end of your normal biceps workout.

Incline Dumbbell Curls

Incline Dumbbell Curls is a more challenging version of Alternating Dumbbell Curls because you perform the exercise seated and the biceps get a deeper stretch.

This is one of the best upper arm exercises with dumbbells because the stretch hits the long head of the biceps which gives you the much-sought-after “peak”.

If you participate in physical activities that require a lot of pulling such as rowing, wrestling, and grappling styles of martial arts, doing a few sets of Incline Dumbbell Curls will improve performance and lower the risk of biceps tears.

How To Perform Incline Dumbbell Curls

● Set an adjustable bench to an angle of 45 degrees.

● Grab 2 light dumbbells and sit on the bench with your back firmly pressed against the bench. Allow the dumbbells to hang straight down, with your palms facing in.

● Tighten your core; flex at the elbow and curl the dumbbell up.

● At the midpoint, where your forearms are parallel to the floor, supinate by externally rotating your wrist. At the top position, your palm should be facing your shoulder.

● Resist the weight as you return to the starting position.

● You can perform Incline Dumbbell Curls by curling the dumbbells alternately or at the same time.

● Repeat the process until you’ve hit the target number of reps.

Best Techniques To Grow Your Arms With Incline Dumbbell Curls

● Rest-Pause – This technique will give you one of the best dumbbell workouts for arms because it’s intense and you don’t need to use very heavy dumbbells. Choose a weight that you can incline curl for a maximum of 10 strict reps. After you hit 10 reps, allow the dumbbells to hang on your sides, and rest for 30 seconds. Once your rest period is over, go for 3 to 4 strict reps. Rest for another 30 seconds, then try to do 1-2 more curls without cheating.

● Drop Sets – Choose a weight that you can incline curl for 10 strict reps. Once you’ve completed 10 reps, get a lighter pair of dumbbells, and go to failure. For your third and final drop set, choose a lighter weight, and again perform strict reps until failure.

● 21s – Curl the weight halfway and perform 7 strict reps. Return to the starting position then curl all the way to the shoulder. From there, curl the dumbbell only from the shoulder until midpoint for another 7 reps. Finally, return to the starting position and knock out 7 full strict reps.

Hammer Curls

Peaked biceps – check. Horseshoe triceps – check. Hammer Curls build your forearms and give your arms the complete look. It also works your biceps and allows you to carry heavier weights which makes Hammer Curls one of the best arm exercises for mass.

Hammer Curls is an important exercise for those who play sports that need a strong and stable grip such as golf, tennis, baseball, grappling martial arts, and bowling.

How To Perform Hammer Curls

● Grab a pair of dumbbells and hold them as if you’re carrying a hammer in both hands; arms straight down and palms facing each other.

● Assume a shoulder-width stance. Tighten your core. Flex your elbow to curl the weight up to your shoulder. Maintain the position of the wrist; don’t supinate.

● At the top position, flex your upper arm. You should feel a strong contraction in your biceps and forearm muscles.

● Bring the dumbbells back to the starting position by resisting the weight.

● You can perform Hammer Curls with alternating arms or by curling the dumbbells simultaneously.

● Repeat until you’ve completed the target number of repetitions.

Best Techniques To Grow Your Arms With Hammer Curls

● Rest-Pause – The rest-pause technique will turn Hammer Curls into one of the best exercises for arm strength. This time, choose a weight that you can Hammer Curl for a maximum of 8 strict reps. After you’ve completed 8 reps, rest for 30 seconds, then hit 3 to 4 reps. Rest for another 30 seconds then try to complete 1 to 2 strict reps. Add a twist by finishing off with a weight that’s 50% lighter then perform strict reps until failure. See if you can hit 20 reps non-stop.

● Extended Sets – Start out by doing Incline Dumbbell Curls. When you’ve hit failure, switch to Hammer Curls. Because you can carry more weight with the Hammer Curl position, you should be able to complete 4 to 6 strict reps after doing Incline Dumbbell Curls.

● Time Under Tension – Perform Hammer Curls one arm at a time. Start with your right arm and go for 5 reps. Hold the 5th rep in the halfway position then knock out 5 reps with the left arm. At the 5th rep, hold the dumbbell in the halfway position then curl another 5 reps with the right arm. Repeat until you’ve completed 20 total reps for each arm.

Weighted Tricep Dips

Weighted Triceps Dips is one of the best exercises for arm mass. The triceps account for a larger portion of your arms and Weighted Triceps Dips hits all 3 heads of the triceps muscle.

This is also a good all-around mass builder for the upper body as it hits the chest and shoulders.

Gymnasts, football players, boxers, and other athletes who do movements that require an extension of the elbow and a lot of pushing will greatly benefit from doing Weighted Triceps Dips.

How To Perform Weighted Triceps Dips

● Hook a dipping belt around your waist and attach a dumbbell that will allow you to perform 10 strict reps of Weighted Triceps Dips.

● Get a good grip on the handles of a parallel dipping bar. Push off your foot to give yourself a boost to the top position.

● Tighten your core to stabilise your upper body then hook one foot behind the other.

● Bend at the elbows to lower your body. Stop at the point where your lower arms are parallel to the floor or your elbows are at a 90-degree angle.

● Extend the elbows to bring you back to the starting position. Flex your triceps at the top to get a powerful contraction.

● Repeat the process until you’ve completed the target number of reps.

Best Techniques To Grow Your Arms With Weighted Triceps Dips

● Drop Sets – After you’ve completed the maximum number of reps, remove the dumbbell, and perform bodyweight reps until failure.

● Progressive Overload – Start out by using a dumbbell that allows you to perform 12 strict reps. Keep increasing the weight until you can do no more than 6 strict reps. Rest 2 minutes between sets.

● EMOTM – Every-Minute-On-The-Minute means you hit as many reps as possible within 60 seconds. If you hit your max number of reps in 30 seconds, you’ll have 30 seconds to rest until you go again. Try for 5 minutes.

Tricep Kickbacks

Triceps Kickbacks is one of the most popular arm exercises for men who want to develop that eye-catching horseshoe shape on their triceps. This exercise can be used as a warm-up or as a finisher because you don’t need to lift heavy dumbbells to see great results.

How To Perform Triceps Kickbacks

● Grab a light dumbbell, place the knee opposite the working arm on the edge of a flat bench. Stabilise your position by using the non-working arm to anchor your body to the bench.

● Pull the elbow back as if performing a rowing exercise. Hold the position where your lower arms are parallel to the floor. Keep your working arm close to the side of your body.

● Extend the elbow by kicking back the forearm. Hold the contracted position for a count of one.

● Resist the weight as you go back to the starting position.

● After you’ve completed the target number of reps, switch and repeat the exercise with the other arm.

Best Techniques To Grow Your Arms With Triceps Kickbacks

● Pre-Exhaustion – Perform reps to failure with both arms before doing Weighted Triceps Dips.

● Superset – Perform a set of Triceps Kickbacks after every set of Hammer Curls.

● Time Under Tension – Hold the fully-contracted position for 20 seconds then perform reps to failure.

Wrapping Up

Great guns are just 5 exercises away!

I’ve just shown you the best dumbbell exercises for biceps and triceps. Performing them consistently and with good form will give your arms size, shape, and strength.

For best results, train your arms twice-a-week, choose one workout technique per exercise, and change it up every session. This way, your muscles won’t adapt to the same stimulus and will continue to grow.


Matt Adams is the Co-Founder of Exercises.com.au, Australia’s premier exercise and fitness site, featuring over 500 exercise demonstration videos, training guides and advice on muscle building, strength training, toning, weight loss and nutrition.

When You Should Stop Using Teeth Whitening Products


Nothing says confidence like pearly white teeth, but those can be hard to get on your own. Many people, despite having incredible dental hygiene, simply have teeth with a yellow hint.

Teeth whitening products can give you brighter teeth and help with your confidence. But like all artificial enhancers, you need to be careful. You want to take care of your teeth, so it’s a good idea to keep these factors in mind.

You’re Using Them Every Day

You shouldn’t use teeth whitening products every day. Unlike toothpaste, mouthwash, and dental floss, teeth whitening is not a necessary part of cleaning your teeth.

In fact, according to Delta Dental Insurance, over-whitening them can lead to some disastrous problems. Depending on the product you’re using, it will tell you in the instructions how often you should be using them.

Teeth Whitening
Teeth Whitening before and after

There are some that tell you to use the product for 7–10 days in a month, and others that say once a week. It’s important to follow the directions so that you can keep your teeth safe and not chalky.

It’s also important not to leave the product on your teeth for too long. Overusing whitening products can also lead to increased tooth sensitivity. In some cases, it can even erode your enamel. This leaves you at risk for tooth decay.

You Have Tooth Pain

According to Kuhni Orthodontic Studio, tooth sensitivity isn’t necessarily due to a cavity. You need to listen to your teeth. If you have tooth pain, it could be because of the teeth whitening product you’ve been using.

Some people develop sensitivity in the gums or teeth. If your teeth start to hurt, consider taking a break from your whitening product for a while. Talk to your dentist, in case that’s not the cause of the pain.

Be up front about what you have been using. Make sure you also thoroughly cover your medical history. Some medications or medical conditions can lead to extra sensitivity to whitening treatments.

Additionally, make sure you are careful about how you apply the whitening solution. At-home whitening products often use peroxide, which can cause irritation and inflammation of your gums, mouth, and throat, if it comes into contact with them.

Your Dentist Tells You to Stop

If you are looking at different whitening treatments, it is actually best to talk to your dentist before starting them. But, if you have already started, you still need to pay attention to what they say.

Obviously, if your dentist is telling you to stop using whitening products, you should do what they say. Your dentist has your best interests in mind when it comes to the health of your teeth.

Dentist using whitening products
Dentist using whitening products

Some treatments just don’t work well for people, and some treatments you find on the internet can actually be dangerous. If your dentist tells you to stop, it is for good reason.

According to OraWellness, your dentist can tell if your teeth are being stripped of their enamel because you’ve been using whitening products too often and will tell you.

You can ask them what they’d recommend and when you can eventually start using the product again. They will have some good advice for whitening your teeth and will tell you what your best course of action will be.

When You Are Satisfied

When you are satisfied with the results of your teeth whitening, you can stop regularly using the whitening product.s This seems like it should be obvious, but some people will continue even after they get to the level of white they want.

Continuing to whiten your teeth past that point can lead to some of the over whitening problems that were mentioned earlier, or you may just end up not looking like you want to.

Once you have stopped whitening your teeth, you will have to take some extra care to keep them white. Some kinds of foods will naturally stain your teeth or can leave them looking more dull. Doing a regular touch up every couple months will do the trick to keep your teeth pearly white.

The goal is white teeth
The final goal is white teeth

If you do regular upkeep, you won’t have to worry about going through the full whitening course again.

Teeth whitening products can be a great way to give you the smile you’ve always wanted, but there are some things you need to keep in mind.

It is possible to be using them too often, so you need to know when to stop using them in order to protect your teeth. Make sure you consult with your dentist before starting any treatment, even at home ones and do your research before you commit to one method.

Not all of the methods you read about really work, and the one that works well for your best friend may not be the best fit for you.

Read this next: How Your Teeth Affect Your Health

How to Take Care of Your Health This Winter

You should always be thinking about your health, but it is especially important during the winter months. It can be hard to stick to an exercise regimen and healthy diet in the winter because all you want to do is curl up under a blanket with a cup of hot chocolate and a plate of cookies.

With everyone indoors, it is a little easier for viruses to spread from person to person, leading to an increase in colds and flu symptoms. You should try to keep yourself healthy in winter in every way if possible when your body is at its most vulnerable.

This can be critical this winter, as COVID-19 surges in multiple locations, and staying healthy can play a big part in helping to keep things under control.

Stay Active

Do not let the cold deter you from exercise. Staying active during the winter months will give you energy and keep your body toned. You don’t want to risk losing muscle or strength.

If you usually work out outside, consider adapting your routine to feature exercises to do inside. Social media also provides a wide variety of influencers who can give you exercise plans that fit your needs.

Snow Boarding and Staying Active
Snowboarding and Staying Active

Consistency is key. Plan to work out for 30 minutes to an hour every day. Make sure it happens at the same time of day so you can get used to your new schedule.

Early mornings work the best for most people, but this is circumstantial. Many people also find it helpful to have other people to exercise with. Enlist your family members in working out with you or set up a virtual workout with your friends.

Even just scheduling a quick walk every couple of hours can get your blood pumping and give you the added bonus of being more focused at work.

Practice Good Hygiene

Your physical well-being is not limited to your exercise, but also relates to illness prevention. While it is not guaranteed you will not get sick, you can protect yourself by practicing good hygiene.

Washing your hands regularly has been proven to protect you from the majority of germs, making it one of the most important things you can do. Not only should you be washing your hands after you use the restroom, but you should also do so before eating, when you get home, and any other time that feels appropriate.

Hand Washing for better hygiene
Hand washing for better hygiene

If you are out in public, make sure you wear a mask and use hand sanitizer if soap and water are not readily available. Transmission of COVID-19 is more likely to occur before symptoms manifest, which makes these precautions a matter of public safety.

You should also avoid touching your face and hair as much as possible, especially in public. If you do manual labor and often get dirty while working, you should shower as soon as you get home from work. It may seem like extra, but washing off any potential bacteria is important for your health. It also means people will want to be around you more, which is an added bonus.

Get Vitamin D

Vitamin D is an excellent way to keep yourself healthy. It strengthens your immune system response and can assist in fighting mental health problems.

Unfortunately, the sunlight is one of the most reliable ways to acquire this important vitamin, so most people find that their anxiety and depression worsen in the winter. Many people work indoors and with the sun coming up later and setting earlier, during the week, they may only see the sun through a distant window.

While most people experience some form of the “winter blues,” more severe cases are known as Seasonal Affective Disorder (SAD) and can be very serious. If you feel like you are suffering from SAD, you need to talk to your doctor about getting treatment for your condition.

Vitamin D along with other supplements always helps
Vitamin D along with other supplements always helps

If you are struggling with lower energy but don’t feel like it needs medical attention, there are still effective ways to combat the lack of vitamin D. Eating foods such as fish and eggs that are rich in vitamin D can help your body deal with the shortage.

You can also take vitamin D pills to supplement what little sunlight you do see (this is necessary if you live in a colder climate). You can also use light therapy to combat your low energy and anxiety. However, it will not impact vitamin D production, so make sure you couple this with other methods.

Staying healthy can mean different things. Mental health, physical health, and emotional health are all important, and depending on your situation, you might feel the need to focus on one.

Look for ways to improve your life during the winter, and the rest of the year is likely to be better. Don’t be afraid to ask for help in accomplishing your health goals.

Read this next: Who is Helping Develop a Vaccine for COVID-19?

The Incredible Ramification of Exercise on Diabetes

Exercise on Diabetes

As of 2020, over 35 million Americans have diabetes and at least 88 million others have symptoms of pre-diabetes. The cumulative medical costs that are related to the chronic condition have exploded to 327 billion annually. The benefits of exercise on diabetes is immense and need to be taken seriously by millions of Americans and people worldwide.

These are worrying statistics that spark many questions about what is happening in the current health world. For anyone with diabetes or almost any other disease, the benefits of exercise cannot be underrated.

Exercise helps lower blood pressure, control weight, raise healthy HDL cholesterol, minimize harmful LDL cholesterol and triglycerides, reduce anxiety, strengthen bones and muscles, and enhance general well-being.

Benefits of Exercise on Diabetes

There are more benefits for anyone with diabetes; exercise reduces glucose levels in the blood and boosts the body’s sensitivity to insulin which counters insulin resistance. Moreover, exercise is considered to be a transforming pill that comes without any side effects.

Although exercise is normally seen to help in diabetes prevention, not many patients with the disease engage in the recommended level of physical activity. In the United States, only 40% of diabetes patients engage in exercise therapy which just 28.2% of them achieve the recommended physical activity levels.

Physical activity is proven to play an integral role in the prevention and management of type 2 diabetes but many people with this chronic disease are not regularly active. Although the data from that survey is a small percentage of the general population, it reflects an expensive predicament in modern-day society.

Health and wellness education has evolved among media platforms recently. But, patients and susceptible people are still failing to meet the call. The data from the study should not be depressing and is not meant to instill any fear.

In reality, many barriers prohibit people with chronic conditions from exercising and it is not their fault. Society should inspire a message of hope and the experts should simplify exercises to make them attractive.

The Reality

The future is bright for those who are serious about fighting chronic diseases with physical activity.

Exercise is the diabetes medication that is free if you administer it correctly. But, it is a part of a bigger puzzle that also includes proper nutrition, sleep, and stress management practices.

All these factors must be considered to minimize the prevalence of the chronic disease. Always speak to health professionals before starting exercise regimes to ensure that you are doing it correctly.

Many benefits are associated with exercising your body.

In the field of chronic disease, exercise helps in the:

· improvement of blood glucose control

· prevention of type 2 diabetes

· decreasing the rate of cardiovascular events · increase of mitochondrial biogenesis

· lowering of blood pressure

· positively affecting lipid levels

Beyond all these factors, there is a physiological mechanism that is outstanding. Doctors say that exercise can work nearly as powerful as insulin in regards to diabetes.

The Exercise Pill While resting, regulation of muscle glucose uptake relies mainly on the insulin hormone. The uptake happens through GLUT 4 transporters. These transporters carry glucose out of the bloodstream. In the case of type 2 diabetes, there is a mismanagement of blood glucose as a result of issues with insulin production or resistance.

The imbalance results in various symptoms like hunger, thirst, fatigue, urination, and multiple fluctuations in the levels of blood glucose. But, all this can be prevented or managed if one is already diabetic.

Exercise on Diabetes

Research has proven that exercise can change calcium and ATP levels in a manner that manages GLUT 4 transporters and proper glucose uptake into skeletal muscle irrespective of the prevailing insulin levels.

Acute exercise is proven to activate alternative molecular signals that can easily bypass the defects in insulin signaling in skeletal muscle. That results in an insulin-independent increase in glucose absorption.

According to Standford & Goodyear, exercise-induced adaptations to skeletal muscle are necessary to prevent and fight type 2 diabetes.

The best part of it all is that this exercise routine is free.

Doses Can Even Be Ten Minutes Only

The benefits of exercising are many and complex but the effort put in is quite simple. For instance, 150 min/wk of physical activity coupled with diet-induced weight loss reduces the risk of type 2 diabetes by up to 58% in an at-risk population. More findings indicate that exercise alone is a great strategy for mitigating and preventing this condition.

The recommended guidelines for Type 2 diabetes are the 150min/week spread across at least three days in a week in 10-minutes segments or more. Doctors suggest that individuals with severe cases of obesity can target the 200–250-minute mark per week as time goes.

Starting an exercise habit can be quite intimidating but it is always good to start even small by even walking just 10 minutes per day. You can go on a bike ride, walk regularly in the morning, engage in a new sport, play outside with the children more often, or even join a training team.

Exercise on Diabetes

Getting into a routine even a healthy habit involves more of psychology than physiology. But once a rhythm is formed, there is always room for growth. Thus, 10-minute walks if done consistently can go a long way to open doors for many health benefits. Some of the

benefits include prevention of other chronic diseases, enhanced emotional regulation, elevated mood, and so much more. The small sacrifice results in astronomical gains.

The Takeaway

Whether you feel healthy or have a chronic disease like type 2 diabetes, exercise is for everyone. It combats a lot of illnesses, and it is entirely free to acquire. But the real challenge lies in consistency. It is easy to start exercising but quite challenging to keep up the habit in the long-term.

Healthy living should be a norm for anyone, and everyone who wishes to avoid various illnesses, and exercise is a component of the life-changing ‘pill’.

Are You Guilty of These Negative Health Behaviors?


This year has made it clear how important it is to take care of your health. With all the differing opinions on what’s best and all the work you have to put in, it can be easy to slip into negative health behaviors. Here are three such behaviors you should avoid falling into.

Relying Too Much on Natural Medicine

Natural medicine isn’t inherently a bad thing. Despite what some would have you believe, modern medicine isn’t inherently bad either. It is unwise to rely too much on natural medicine though.

To do so ignores the enormous amounts of research and progress that has been made regarding the best healthcare practices. This has the potential to put your health at risk if you refuse treatments that have proven effective in favor of natural remedies that may or may not work.

Instead, as BetterHealth suggests, supplement modern treatments with natural medicine under the direction of your doctor.


With a wealth of information about different diseases literally at your fingertips, it can be tempting to do a quick search of any symptoms you might be experiencing to figure out what’s going on. This isn’t always the best idea though.

According to Podium, while the internet is a great resource, it also contains a lot of inaccurate medical information. Self-diagnosing based on information obtained on Dr. Google can lead to inaccurate assumptions and unnecessary stress.

This can compound whatever it is that you’re dealing within the first place. Diagnoses are best left for healthcare professionals. If you think they got it wrong, get a second opinion in lieu of a self-diagnosis.

Making Excuses

Taking care of yourself takes work and discipline. It’s often difficult to get the right amount of exercise and eat a healthy, balanced diet. Too often, people tend to make excuses for living an unhealthy lifestyle.

While it may make them feel better in the short term, this unhealthy behavior perpetuates an unhealthy way of living. Instead of finding all the reasons why you can’t or shouldn’t take care of your health, find ways to overcome those obstacles.

You’ll empower yourself to live a healthy life, complete with the knowledge that you made it happen.

It’s important for you to do your best to take good care of your health and avoid negative behaviors that can cause you harm. Relying too much on natural medicine, self-diagnosing, and making excuses for poor behaviors will only hurt you in the long run.

Take action now to kick any negative health habits or behaviors you might have to reap the benefits of living a healthy life.

Read this next: How to Take Care of Your Health in School This Semester

Who is Helping Develop a Vaccine for COVID-19?


Concerns about the coronavirus abound. Many people are fearful, and understandably so. There is so much we don’t know about how it works and what treatments can be used to help those who contract COVID-19. In an attempt to combat the illness, there are many people who are working to develop a vaccine.

Pharmaceutical Companies

For all the complaints about Big Pharma and the conspiracy theories surrounding it, there are some definite advantages to wielding that degree of power and amount of money. Currently, it means that pharmaceutical companies are well positioned to undertake the enormous task that is research and development for a vaccine.

Johnson & Johnson, Sanofi, and Pfizer are among the pharmaceutical companies who have begun working to develop a vaccine to varying degrees of success. Johnson & Johnson had begun a human trial but stopped it due to unexplained illness in a participant. Sanofi has begun human trials, though results likely won’t be forthcoming until the end of the year.

Pfizer, who teamed up with Germany’s BioNTech, has also been performing human trials and have reported a measure of success in producing an immune response.

Government Agencies

Government agencies aren’t sitting idly by either. The CDC has a broad mission to promote various avenues of public health. The Department of Health and Human Services is getting involved as well through the National Institutes of Health.

More specifically, the National Institute of Allergy and Infectious Diseases is involved in the clinical research process of developing a vaccine. They are also able to provide support and funding for external research institutions who can further research and development efforts.

NIAID has a vaccine they have developed in partnership with Moderna Inc, a biotechnology company, that is currently in clinical testing. 


The United States is far from alone in attempts to develop a vaccine. Universities from around the world are participating in research and development. The University of Oxford in England and the University of Queensland in Australia are hard at work trying to create a viable vaccine.

Oxford partnered with AstraZeneca, a pharmaceutical company. They began clinical testing in April. It was stopped in September due to possible side effects, but later resumed. Queensland expects to enroll participants in their trial from December 2020 through March 2021 and anticipate rolling out a vaccine later in the year if the trial is successful.

There are many people involved in the process of developing a vaccine to combat COVID-19 and the coronavirus that causes it. Pharmaceutical companies, government agencies, and universities are all heavily involved in research and development projects that will hopefully lead to success soon. For those suffering or at high risk, it can’t come soon enough.

Read this next: How to Calm Your Pandemic-Related Anxiety

How to Calm Your Pandemic-Related Anxiety


Pandemic -related anxiety is running rampant for many in the midst of COVID-19. Not only are anxiety-provoking situations becoming more and more common, many people’s lives have completely changed in the last few months.

While it can be overwhelming and an unsure experience for everyone, pandemic-related anxiety is more common than you may think. If this is an issue you are dealing with, there are many things that you can do to help.

Follow a Routine

Following a routine, especially during such uncertain times as a pandemic, will help you to feel some sense of normalcy. Making sure to get the work you need to get done finished earlier in the day, if possible, will help you to be able to wind down at night and avoid extra stress.

Covid Anxiety

Keeping a schedule written down will help you have something to physically check off in order to avoid getting too stressed about the things that you need to get done. Having a routine will help you to stay in the same habits you had before and help to readjust to the post-pandemic world.

Get Better Sleep

Going to bed earlier and unplugging from the screens at least thirty minutes before bedtime will help you to unwind from the day and fall asleep faster. Playing nature sounds or soft music can help people fall asleep as well as weighted blankets. Guided meditation and apps that will help you to calm down before sleeping are also helpful.

Journaling, baths, and meditation are calming and quieter options that will allow you to think through things and destress before bed and may help you feel less anxious in the morning. Whatever you choose to do, make sure it is relaxing and not a source of stress for you.


CBD is a great form of anxiety relief for many people. Not only does it have many benefits for anxiety, but it can also help those with post-traumatic stress disorder (PTSD) and insomnia.

Covid Anxiety

CBD should only be used where it is both legal and doctor supported if needed. While CBD can work for many people, there are still some that may have side effects from it such as fatigue or digestive issues. Use caution and speak to a healthcare provider before use and stop if any side effects happen.

Adopt an Emotional Support Animal

Animals are a great source of anxiety relief for many people, but they can be a problem if you have allergies. However, there are hypoallergenic animals that could be a good fit for you.

There are many different breeds of puppies with unique qualities and personalities. Getting a puppy, or a senior dog, may be a great fit for you and will help you to lower your anxiety. If you’re not a fan of dogs, or if you’re allergic, cats and other animals can also make good companions for those with anxiety.

Emotional Support Animals, or ESAs, are commonly used for those with mental health concerns and make good companions that can help you stay grounded and calm when anxiety attacks hit. You’ll want to research the process of getting an ESA in your area and work with a professional to get the paperwork done.

See a Therapist if your fighting Pandemic-related anxiety

Talking to a therapist about what you’re thinking, and feeling is one of the best ways for many people to treat their mental health concerns. Whether it is a one-time visit, or ongoing care, a therapist can help you work through what you’re feeling and help you develop healthy and effective coping strategies to use now and in the future.

Talking with a therapist can be very helpful to all people, whether you’re struggling with anxiety or not. If you’re concerned about seeing a therapist in person, there are some places that offer care through apps and phone calls.

Limit Media Exposure

Social media can make anyone feel overwhelmed, but if you’re already struggling with pandemic-related anxiety, you should consider limiting your time behind the screen as much as possible.

Pandemic Induced Anxiety
Pandemic induced Anxiety

Setting app time limits is a good way to help you stay away from apps and not waste time and energy by scrolling through the Facebook arguments on your feed.

Limiting the amount of screen time you have that isn’t necessary for work or for school can help you to sleep better at night and reduce your overall anxiety level by a significant amount.

Get Outdoors

Getting outside more often and soaking in the sun and fresh air is one of the best ways to reduce anxiety. Going on walks around the block, going for a hike, swimming with family at the lake, walking to the mailbox, or even just sitting on the front porch for a few minutes are all ways to get outside for a few minutes.

Not only is it better for your overall mental health to be outside more often, but it can also help give your eyes a break from looking at a screen. Whatever activities you choose to do, making sure to spend time away from the distractions and taking a second to check in with yourself can help lower your anxiety.

Be Patient with Yourself

Dealing with anxiety under normal circumstances can be exhausting and difficult, but adding a global pandemic just makes it a lot worse. However, you have to be patient with yourself and with your mental health during this time, especially.

Knowing that you’re not alone might help you feel a bit better about struggling with pandemic-related anxiety. Being patient with yourself will help you to get through the day a little easier and to know that it is okay to be stressed, anxious, and overwhelmed during so many changes in the world.

Anxiety is a scary thing for anyone to deal with, and pandemic-related anxiety is no different. If you are currently struggling with anxiety, know that you are not alone and that there are things you can do and people who can help.

Whether that’s speaking with a therapist or adopting an emotional support animal, there are things that you can do to help ease your anxiety and make life a little easier.

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How to Take Care of Your Health in School This Semester


When in college, health in school was easy. Now become consumed with homework and projects. It might seem like classes take up all of your time, but there’s a lot more to keep track of. Make sure you are evaluating and attending to all your health needs.

Protect your Health in School During the Pandemic

On a college campus it can be difficult to maintain social distancing. Even with the measures that have been taken, you are still likely to interact with many people. For example, if you have in person classes it’s important to take safety measures.

Health in School

Wash your hands frequently and make sure you are wearing a mask. Try to maintain six feet of distance when possible. Always sanitize where you’re sitting since you have know way of knowing how well the last person sitting there sanitized. Take precautions everywhere you go to prevent contracting or spreading COVID-19.

Don’t Forget Your Mental Health

For college students, it can be easy to overlook certain aspects of health. You already have a lot to fit into your schedule and it can be difficult to balance it all. However, it is essential that you still look after your mental health.

Your mind needs attention too and if you don’t look after it then everything else will suffer. Your brain needs adequate sleep and physical activity to perform school tasks. Set aside time in your schedule to get plenty of sleep. Keep track of your stress levels and find activities that help you relax. Take study breaks often and don’t forget to socialize (safely).

Make Sure You’re Moving

You might groan at the thought of exercise, but it can really benefit your education. When you exercise your brain releases endorphins. These endorphins are known to be relaxing and stress relieving. If you’re feeling worried about a test or overwhelmed by schoolwork, try getting your heart rate up for 30 minutes. Go for a walk or run. Do a quick dance routine.

Maybe you can take a couple of swings at a punching bag. It’s also possible to fit exercise into your schedule. Walk or bike to class. Add workout classes to your schedule or join an intramural team. Keeping your body moving can help lower stress as well as improve your mental health and sleep quality.  

Getting an education might be the main focus of college, but you shouldn’t let everything else fall to the side. Above everything else, you should be taking care of yourself. Find a good balance and make sure you address all your health needs.

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What to Do About Terrible Tooth Pain


Suffering tooth pain is one of the worst things you can experience. It can be even worse if a younger child or family member is suffering from mouth pain. Thankfully, there are some tactics you can do to alleviate and fix your toothache. Here are some expert recommendations.

Temporary Pain Relief

These are by no means perfect solutions to toothaches, but if you are unable to find a dentist in time, these can be great ways to ease pain until you can. Pain medication is something you should first try. If you do not have pain medication, you can try saltwater rinsing.

By mixing a half-teaspoon of salt into a glass of water, you can alleviate pain by swishing the water around in your mouth. This is a great alternative for kids if you do not feel comfortable giving them medication. If you are still looking to numb, you can use an ice bag and place it against the sore area of your mouth.

Find a Dentist

Finding a dentist is the preferred way of tackling painful toothaches. If you already have a preferred dentist, call them immediately to get an appointment. If not, there are a few different resources you can use to find one.

Checking online for a dentist is practical and timesaving. If a dentist lists membership in professional organizations on their profile, it could be an indication of a good fit. You might want to ask close friends and family members for recommendations for dentists. These suggestions can be the most useful to you.

Daily Tooth Care

While this may be more preventative, occasionally your teeth will hurt because they have something irritating them. By ensuring daily dental care, you will have a lower chance of toothaches which will ultimately save you money.

Tooth Pain

Make sure you are brushing your teeth every day. Dentists generally recommend you brush once in the morning and once in the evening. Flossing should also be done regularly, and will clean the impossible to reach areas your brush cannot. If you have a retainer, make sure you wear it regularly, as not wearing it can cause your teeth to shift into painful positions.

There are many ways to fight off toothaches. However, most of them can be prevented. Treat your teeth with respect by scheduling cleanings and daily efforts to keep your oral hygiene in good health. If you do have one, contact your dentist—he will be able to help you feel better.

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Tools That Every Person Should Use to Fight COVID-19

Fight Covid-19

COVID-19, or the coronavirus, has been turning the world on its head. It has been destructive. You’re probably constantly bombarded by pandemic numbers every day, so this article won’t be focusing as much on the numbers. Instead, it will focus on what you can do to fight COVID-19—both to protect yourself and those around you.

Social Distancing

Social distancing is putting physical distance between you and others. This prevents unneeded contact between people so that if either party is infected with the virus, they will not spread it to the other.

Studies have shown that particulates (such as spit when somebody coughs) can fly up to six feet. That is why the recommended distance to stay apart is six feet. However, just because you are maintaining your physical distance does not mean you should not have any social interaction at all.

In fact, it’s more important than ever to continue talking to friends and doing things with other people. Get creative about things you can do with others online or at a distance. There are many social activities you can do while still maintaining your distance.

Mask Wearing

COVID-19 transmission is most likely to happen before symptoms appear. This means that you or others around you could be carrying the virus without you knowing. And that’s a little scary. How do people keep from getting others sick if they don’t know if they are sick?

That is why mask wearing is especially important, even when you are feeling well. Mask wearing can prevent you from spreading your germs to others, and it could even protect you. Please wear your mask whenever in public, especially if you are indoors or if keeping a six foot distance will be an issue.


Now is not the time to stop practicing good hygiene. It is time to wash your hands more than ever, clean surfaces frequently, wash your food properly and safely, clean your home and simply be a clean human. It may seem impossible to not touch your face. This is a way to combat that habit. Good cleaning practices help to kill the virus, and keeps the virus from staying anywhere long enough to get into your system. This is a great time to jump on that New Year’s Resolution to be a little cleaner.

COVID-19 is causing a lot of damage, but some of that damage extends beyond the disease itself. Don’t forget to take care of yourself in other ways. Eat well, exercise, get enough sleep, and spend time with your loved ones. People need you as much as you need them. Reach out, and you can pull through this. It isn’t the time to give up. It’s time to fight COVID-19.

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