The Best Time To Take Your Meds

Popping your daily pills at the right time can help you maximize their benefits—and avoid dangerous interactions

By Stephanie Eckelkamp  

There's more to taking your pills than simply remembering to take them. Here are the best times to pop your pills to to get the most benefits out of them and to avoid serious drug interactions.

When you wake:
Medications for thyroid (Synthroid) and osteoporosis (Boniva, Fosamax). Take these about half an hour before breakfast, says Prevention advisory board member Jennifer Reinhold, PharmD, and wait 2 hours before taking supplements, which make these drugs less effective.

With lunch:
Calcium and magnesium. Break up calcium intake into doses of 500 mg or less, because that's all your body can use at once, says Heather Mangieri, RD, a spokesperson for the Academy of Nutrition and Dietetics. If your first dose is at lunch, you can take the next (if needed) at dinner. It's good to take vitamin D at the same time, since it aids absorption of the minerals.

Before bed:
Aspirin for heart health; also statins. People with prehypertension who took aspirin at bedtime had lower blood pressure readings than those who took it in the morning, found a 2009 study at the University of Vigo in Spain. Because you produce most of your cholesterol at night, you should also take cholesterol-lowering simvastatin (Zocor) at bedtime, Dr. Reinhold says.

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6 Ways to Burn Your Belly Fat Fast

One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.

It takes more than just crunches! We start to gain weight in our midsection when our cortisol levels spike. Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. That stress can even get WORSE with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you shape up? Incorporate these 6 things below and you will be on your way to a flatter belly in no time flat!

1. Sleep

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

2. Short bursts of exercises

1000 crunches a night may get you strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.

3. Sugar is your Enemy

Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.

4. Vitamin C

When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits. These have even more Vitamin C than the famous Orange!

5. Eat Fat
Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.

6. Slowing down your breath

This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing.

Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!!

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7 Foods You should Eat Every Day

Of course, there is a plethora of foods that are beneficial and you should include in your diet. If you consult a dietitian, you will get a long list of do’s and don’ts as far as your diet is concerned. All that is fine; but it does involve quite some monetary investment, as well as carefulness and control. 

 

But there certainly are foods which you can include in your diet on a daily basis to stay fit and healthy. These are not foods you have never heard about or have never had. These are foods which have special benefits, should be eaten every day and would ensure a healthy body for you. Listed here are the top 7 foods you should eat every day.

1. Apples

Apple

 There indeed is some truth in the saying: “An apple a day keeps the doctor away.” Apples protect you from cancer because they contain an antioxidant called quercetin which prevents the growth of cancerous cells in your body.

2. Oats

Oats

Oats are a must if you are looking to lose weight or avoid getting overweight because oats make your stomach feel full and dissuade you from indulging in junk food or overeating during meals. Oats are a wonderful option for breakfast as oats are full of fiber which is not only good for your health but goes a long way in maintaining muscle elasticity as well. Oats also provide your body with energy. They also help in maintaining normal blood cholesterol levels and avoid diabetes and cancer. 

3. Milk

Milk

 

Milk contains calcium which helps to strengthen your bones. Milk also contains vitamin D. An interesting fact about milk is that it may actually aid your body in using up fats instead of storing them, which is a highly beneficial function. However, skimmed milk is always a healthier option. 

4. Nuts

Nuts

Nuts are full of omega-3 fatty acids which are highly beneficial for your body. But nuts should be had moderately because of their fat content. A handful of nuts everyday would go a long way in protecting your heart. Nuts also contain protein and vitamin E which aid in the functioning of your immune system. 

5. Spinach

spinach

Spinach and other dark green leafy vegetables are ideal to be included in your everyday diet because they contain vitamin K. Spinach also contains an antioxidant called lutein which improves your ocular health and prevents eye diseases. 

6. Garlic and onion

Garlic and onion

Include garlic and onion in your everyday dishes because they contain essential nutrients which help in boosting your immune system and thus help in preventing infections and diseases. They also help you maintain a healthy heart. 

7. Yogurt

Yogurt

Yogurt contains friendly bacteria which is essential for our digestive system. It does contain a little fat but the bacteria in it are what you want for your body and for a healthy digestive system. However, do not indulge in sweetened or flavored yogurt because it contains sugar.

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Suffer From Snoring? This New Doctor Trusted Solution Stops Snoring and Lets You Sleep

If you constantly feel exhausted, experience headaches for no obvious reason or have high blood pressure, it could be the result of snoring.

More than a simple annoyance, snoring is also the most common symptom of a potentially serious health problem—obstructive sleep apnea (OSA).

Over 18 million Americans snore, and it’s related to OSA. People who suffer from OSA repeatedly and unknowingly stop breathing during the night due to a complete or partial obstruction of their airway.  It occurs when the jaw, throat, and tongue muscles relax, blocking the airway used to breathe.  The resulting lack of oxygen can last for a minute or longer, and occur hundreds of times each night.

OSA has been linked to:

• Acid reflux
• Frequent nighttime urination
• Memory loss
• Stroke
• Depression
• Diabetes
• Heart attack

People over 35 are at higher risk.

OSA can be expensive to diagnosis and treat — up to $5,000 — and those treatments can sometimes be quite painful. Plus, they're not always covered by insurance.

However, a recent study published by Eastern Virginia Medical School's Division of Sleep Medicine concluded that wearing a simple chinstrap while sleeping can be an effective treatment for OSA.

The chin strap, which is now available from a company called MySnoringSolution, works by supporting the lower jaw and tongue, preventing obstruction of the airway.  It’s made from a high-tech, lightweight, and super-comfortable material.  Thousands of people have used the MySnoringSolution chinstrap and reported better sleeping, and better health overall because of it.

An effective "DoctorTrusted" snoring solution for just $119

The chinstrap was recently evaluated by Dr. Daniel L. W. Hanley, an independent medical doctor, on the DoctorTrusted website. He reviewed the chinstrap, the product's medical information and more, and found that it met the site's strict requirements and ethical code of conduct. Indeed, DoctorTrusted deemed MySnoringSolution's website "to be trustworthy and safe for purchases as of the time of the review."

The “My Snoring Solution” chinstrap is available exclusively from the company’s website, which is currently offering a limited time “2 for 1” offer.  The product also comes with an unconditional 90-day, money-back guarantee!

If you want to stop snoring once and for all, without expensive CPAPs or other intrusive devices, this may be the solution you’ve been waiting for.

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What Is Piloerection?

Piloerection refers to a reaction of the sympathetic nervous system that causes certain muscles to contract and hair follicles to protrude outwards from the skin. Commonly called goosebumps or gooseflesh, it is a physiological response to cold air and intense emotions, especially fear. It is most common to see goosebumps on the forearms, though they can also appear on the legs, buttocks, chest, and neck on some people. Piloerection is a defense mechanism in many mammals to threats or cold weather, but there are no known benefits of this response in humans.

Another medical term for piloerection is cutis anserina. Goosebumps appear when the sympathetic nervous system causes the arrectores pilorum muscles under the skin to contract, creating small depressions in the skin. The depressions cause the surrounding skin and hair follicles to protrude, resulting in a pimply, rough appearance.

Medical evidence suggests that adrenaline rushes initially cause the sympathetic nervous system to react the way it does. It is believed that adrenaline is an important component in humans' inherent fight or flight response. Goosebumps are one of many physiological signs that a person's body is feeling intense stress or sudden fear, along with an increase in heart rate, focused vision, and improved reflexes. When rushes of adrenaline and other hormones put the body in a hypersensitive state, a person can utilize strength to fight off danger or speed to flee the scene.

As part of the fight or flight response, goosebumps do not offer any real security to people since human hair is relatively sparse. Many other mammals, however, rely on involuntary piloerection to protect themselves from danger. A cat's body, for example, initiates piloerection to make the hairs on the back and tail stand on end. This process makes the cat appear larger than it actually is, possibly enough of a physical change to make predators think twice before attacking. Along with other fight or flight responses, goose bumps are an important part of a lone cat's survival.

Piloerection is also beneficial for animals when they are exposed to extremely cold weather. Goosebumps extend the hairs on a cold animal, creating a thicker coat that offers more protection. Erected hairs provide extra insulation as they trap heat more effectively than a fur coat in its normal state.

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10 Things to Stop Doing When You Quit Smoking

We all want this quit to be the quit -- the one that lasts us a lifetime. We're looking for permanent freedom from nicotine addiction when we stub out the last cigarette, signaling the beginning of smoking cessation -- even though most of us doubt our ability to succeed for the long-term.

With some education about what to expect when we quit smoking and a few tools to help us along, we can all find the freedom we dream so much of, a life that no longer includes thoughts of smoking or the smallest twinge of desire for a cigarette.

Misconceptions about the nature of nicotine addiction and the process of quitting tobacco can set smokers who are trying to quit up for failure. Build a strong quit program by educating yourself about what to expect when you stop smoking.
Learning about common pitfalls puts you in the best position to avoid them and finally become smoke-free.
Impatience
It is a natural tendency to quit smoking and expect to be over it within a month. That would be nice (very nice!), but it doesn't work that way.
Smoking cessation is a process, not an event.
When we quit smoking, we're letting go of a habit that most of us have carried for many years, if not all of our adult lives. It's only fair to expect that breaking down the old associations that tied us to smoking and replacing them with new, healthier habits will take some time.
Sit back, relax, and think of time as one of your best quit buddies. The more of it you put between you and that last cigarette you smoked, the stronger you'll become. Have patience with yourself, and with the process.

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How to Prevent Bad Breath

Bad breath can be super embarrassing, when you come back from lunch and suddenly you're breathing toxic air all over people. Not to worry! There are things to do and to avoid that will help you prevent bad breath and will help you cover it up if you do have it. See step 1 to get started!

 Part 1 of 2: Preventing Bad Breath Long-Term

1. 
   Brush your teeth properly. Brushing your teeth properly is one of the best things you can do in your fight against bad breath. Brush at least twice a day, for at least 2 minutes and make sure to cover all the areas in your mouth. Especially focus on where the teeth meet the gum.^[1]
   • Use a soft bristled brush and replace it once every 3-4 months.
   • Brush either right before you eat or 1 hour afterwards (otherwise you might damage or erode the enamel of your teeth).
   • Make sure to brush your tongue, because your tongue gets a lot of build-up of bacteria which can cause bad breath. Brush from the back to the front of your tongue and be certain to get the sides, as well. You shouldn't do more than 4 brushes on your tongue and make sure that you don't go too far back.
2. 
   Floss your teeth. Flossing is another huge component to good mouth health, which includes preventing bad breath. Flossing removes the plaque and bacteria build-up from between your teeth, which even the best toothbrushes can't get rid of. Do this at least once a day.
   • When you're flossing you want to focus on where the tooth meets the gum, so make sure that you scrape one way against the tooth and then against the next tooth.
3. 
   Avoid certain foods. Eating certain foods (like garlic or onions, or anything spicy) can make your breath bad simply because they get into your bloodstream and eventually into your lungs, but there are other foods that cause bad breath, too, and that are more prevalent in Western diets.^[2]
   • Avoid sugary foods and drinks. If you need a snack, grab an apple or some protein rather than a candy bar.
   • Avoid acidic drinks. These are bad both for your breath and for the health of your teeth, as acidic drinks can hurt the enamel on your teeth. Avoid sodas as much as possible and if you have to drink them, make sure to drink them quickly without holding them in your mouth.
   • Avoid coffee and alcohol. Both of these drinks provide an environment in your mouth for bacteria growth, which causes bad breath. They also dry out your mouth, which causes the bacteria to linger.
4. 
   Eat certain foods. While avoiding the foods outlined above, there are some foods that you should be eating if you're looking to get rid of and prevent bad breath. Of course, most of these are the good for you fruits and veggies that your parents always made you eat, but there are others as well.^[3]
   • Try eating sugar-free yogurt once a day. Yogurt with good bacteria (probiotic bacteria) prevents bad breath by reducing the levels of bad breath causing sulfide compounds.
   • Stock up on vitamin-D rich foods like salmon, orange juice or eggs, since vitamin-d helps reduce bad breath.
   • Various herbs and spices might be linked to reducing bad breath, as well, because of their chlorophyll, although this is not entirely certain. Try adding cloves, anise, and fennel seeds to your diet.
5. 
   Avoid smoking or chewing tobacco. While there are many reasons to avoid or quit smoking or chewing tobacco (like cancer) bad breath is certainly one of them. The chemicals from the tar and nicotine build up in your mouth and throat and it dries out your mouth so that the bacteria remains in your mouth and throat for longer.^[4]
   • A tobacco habit can also lead to gum disease, which among other more serious things, causes bad breath.
6. 
   Get regular dental check-ups. Going to the dentist is actually super important to maintaining your oral health, which will help prevent and manage your bad breath. Your dentist will notice if your bad breath is caused by something more serious than simply food or drink, or not having brushed properly.
   • If you have a lot of bad breath issues and you're following a strict healthy mouth regime (with brushing and eating properly), then you should definitely make an appointment to see your dentist.

EditPart 2 of 2: Dealing With Bad Breath in the Moment

1. 
   Drink lots of water. One problem that can cause bad breath or make bad breath worse is having a dry mouth. Water is odor-free and helps to flush out the food that bacteria loves. It also helps promote saliva which cleanses the mouth and eliminates the stink-causing substances in food.^[5]
   • Don't use coffee, sodas, or alcohol to cleanse your mouth. They will not help prevent bad breath and, in many causes, are actually the causes of your bad breath.
2. 
   Use sugar-free gum or mints. Like water, sugar-free gums or mints can help speed up the production of saliva in your mouth and help flush out the bad bacteria. They can also cover up bad breath for a short period of time.
   • Make sure that you are using sugar-free gum and mints, though, because sugars can help feed the bad bacteria, which will make your bad breath worse or maintain it at the same level once the gum or mint is gone.
3. 
   Try mouthwash. Mouthwash is another way to deal with the immediate effects of bad breath. This will only provide you with a temporary mask for the bad breath, but that can be enough to get away from people.
   • An antiseptic mouthwash will kill the bad bacteria, so if you get that it will help do more than just mask the bad odor. Look for mouthwashes with hlorhexidine, cetylpyridinium chloride, chlorine dioxide, zinc chloride and triclosan, as these kill bacteria.
   • Avoid using a chlorhexidine-containing mouthwash long-term as this can stain your teeth (although this is reversible). Also, do not give mouthwash to children, especially if they are likely to swallow it.
   • Try not to use mouthwashes with alcohol, especially if you are a kid, it makes your mouth very dry.

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Top 10 Best Tips to Protect Your Skin from Heat

It is a common observation that makeup melts off quickly in the scorching heat of summer season and then your face starts looking dull and boring. You should try your level best to adapt the ways with which you can protect your skin from the harmful rays of the sun and can enjoy glowing skin. 

Having fresh face isn’t sufficient until you know how to protect your skin and nourish its cells in a better way. Let us take a look at the list of top 10 best tips to protect your skin from heat.

10. Use Sunscreen Lotion

The use of a quality sunscreen lotion is a great way to protect your skin from the harms of sunrays. This prevents the burning of your skin cells even when you are to go out and stay in the heat for several hours. Make sure your choose your lotion wisely and it doesn’t belong to a low quality brand.

9. Have a Good Primer

A primer is always needed for any makeup. Before you start using the makeup, you can apply a primer. This will prevent your skin from the appearance of blackheads and pimples, and will keep your makeup look nice for many hours. Buy a primer that contains skin-friendly natural ingredients.

8. Don’t Use Oily Foundations

Say no to oily foundations during the summer season. Such products will ruin your skin’s texture and can burn the cells because when you go out in sun with an oily foundation on your face, your skin will start burning or blackheads will appear in a couple of hours. Use a completely oil free foundation.

7. Use Waterproof Products

The markets are no short of waterproof products. These products such as lip glosses, eyeliners, and mascaras etc are quite skin-friendly. They contain ingredients that prevent you from blackheads, dark spots, and other such issues which are common when we go in heat. Give highest preference to the items that are waterproof and don’t make you feel trouble during the summers.

6. Wear Your Hair up

This is for ladies! They should consider wearing hair up, and tie the hairs in a way that they don’t have to feel trouble. You can wear the hairstyles lie updo or ponytail your hairs in a simple way. This will give you comfort during the summers, and will save you from the oil and sweat that get accumulated near your face.

5. Use Translucent Powder

Consider setting your skin’s oil with a translucent powder. Bring home some of the powders that have the capacity of absorbing oil during the summers. This is a great way for those who are regular users of makeup. Such a powder will keep extra oil and sweat away from their skin, and will retain their face’s natural shine.

4. Keep Cooling Mist

You can keep with you a bottle of cooling mist. It actually acts like your friend during the summers. In emergency situations, you can spray the mist onto your face and clean it up properly with a towel or handkerchief. This way, you can have refreshing and wonderful looking skin for many hours.

3. Blotting Papers

Blotting papers are among the safest and most convenient inventions so far. These keep your skin oil free as they have the ability to absorb extra oil from your skin. You should keep such papers in your pocket or handbag every time you go out in sun.

2. Avoid Soft Drinks

Going and working out doesn’t mean you are free to drink soft drinks. Such drinks are never skin friendly. So if you feel thirsty then you are better to keep a water bottle with you and say goodbye to soft drinks. Of course, you can often use them but not regularly, otherwise you will go obese and will have to suffer from pimples.

1. Lather, Rinse, Repeat

One of the simplest and effective ways is to set your routine in an effective way. What I mean to say here is that you should wash your face at least four times a day with a quality face wash or soap, and be assured that you don’t moisturize it too much. This will prevent you from various skin impurities and will keep you beautiful the whole year.

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How to Stop Grinding Teeth at Night

Teeth grinding is known by the medical term bruxism and most commonly affects people in their sleep.^[1] Over time, teeth grinding can damage the teeth or cause other health complications. But don't worry -- you can alleviate your pain with some home remedies and with the help of your dentist. If you want to know how to stop grinding your teeth at night, then follow these steps.

EditMethod 1 of 3: Confirm that You Have Bruxism

1. 
   Understand bruxism. Bruxism is a condition where a person grinds, gnashes, or clenches his teeth unconsciously. Sleep bruxism is the condition of doing this at night.^[2] It is often related to daily stress. Some people do grind or clench their teeth during the day, but oftentimes bruxism occurs at night when the person is asleep. Because of this, it can often be difficult to self-diagnose bruxism.
2. 
   Check for symptoms when you first wake up. Teeth grinding occurs at night, so you should check in the morning to see if you have any symptoms. It can be difficult to figure out that you grind your teeth on your own, but here are some signs that may indicate that you do grind your teeth at night:^[3][4]
   • A dull, constant headache
   • A sore jaw
   • Audible teeth grinding sounds as you're falling asleep
   • Tooth sensitivity to heat, cold or brushing
   • Inflammation of the gums (gingivitis)
   • Wounds on the inside of the cheeks (from biting)
3. 
   Ask a loved one. If you sleep in the same bed as a loved one, simply ask him or her if he has ever heard you grinding your teeth in your sleep. Ask him to wake up earlier than you or go to bed later than you and to look out for any signs of teeth grinding. If this person wakes up in the middle of the night, he should also look out for those symptoms.
   • If you sleep on your own but really want to confirm that you're grinding your teeth along with checking for the symptoms, then you can consider recording yourself while you sleep and listening for any grinding sounds.
4. 
   Ask a dentist. If you suspect that you have been grinding your teeth, consult your dentist. He or she will be able to examine your mouth and jaw for signs of bruxism like jaw tenderness or worn-down teeth. Once you find out that you have bruxism, there are some home remedies that you can try as well as some professional treatments, that can help treat your condition. The dentist will also check to make sure that you are not suffering from some other ailments that cause similar pain such as:^[5]
   • Dental disorders
   • Ear disorders or infections
   • TMJ or TMD (Temporomandibular disorders)
   • A side-effect of a medication

EditMethod 2 of 3: Home Remedies

1. 
   Reduce your stress. Stress is one major cause of teeth grinding, so you should aim to relieve your stress. You can relieve the stress in your life by attending stress counseling, exercising, or meditating. Here are some other ways to reduce your stress:^[6]
   • Eliminate any major sources of stress in your life. If you're stressed out because of an unbearable roommate or a terrible relationship, it's time to get these negative sources out of your life and move on.
   • Go to bed and wake up at the same time every day. This will give you more energy to deal with your daily life.
   • Have fun with friends. Make time to laugh, be silly, and just do nothing with your friends. This will help you unwind.
   • Eat well. Eating three well-balanced and healthy meals each day will make you feel more balanced and less irritable.
2. 
   Remove caffeine from your diet. Stop drinking soda, coffee, and energy drinks and try not to eat too much chocolate. Caffeine is a stimulant which will make it more difficult for you to relax your mind and the muscles of your jaw, especially at night.
3. 
   Avoid alcohol. Alcohol is a depressant which will make it more difficult for you to sleep healthily. Teeth grinding tends to get worse after alcohol consumption. Though alcohol may make it easier for you to fall asleep, it will make you sleep a less restful, more shallow sleep, which will increase your teeth grinding.^[7][8]
4. 
   Stop chewing on non-foods. Stop yourself from stress-related habits that have to do with your mouth. For example, if you tend to chew on pencils or pens when you are stressed out, you should eliminate that habit.^[9]If this is particularly challenging, you can chew gum or suck on a mint whenever you have the urge to chew on non-foods, and slowly wean yourself off of them.
5. 
   Train yourself not to clench your jaw during the day. If you notice that your jaw is tense or that your teeth are gritted together, practice relaxing the jaw by placing the tip of your tongue between your teeth.^[10]
6. 
   Add calcium and magnesium supplements to your diet. Calcium and magnesium are necessary for muscle function and nervous system health. If you don't have enough, you can have problems with clenching, tension, and other muscle problems.^[11]
   • This home remedy can take up to five weeks to work.^[12]
7. 
   Relax before bed. It is important to reduce stress before bed so that you're more relaxed during the night and therefore less likely to grind your teeth. Here are some ways to relax before bed and have a more restful sleep:^[13]
   • Massage the muscles in your neck, shoulders, and face before you go to sleep.^[14]Use your fingers and palms to massage the sides of your head, forehead and jaw in calming circular motions.
   • Soak a washcloth in hot water and hold it against your cheek in front of your earlobe. This will help your muscles to relax and unclench.
   • Take a warm washcloth and hold it over your whole face. This will both help your muscles relax and put you in a calmer state of mind.
   • Turn on soothing music or white noise to help achieve a calm state of mind as you drift off to sleep.
   • Read in bed for at least half an hour before you sleep. This will help you get ready for sleep.
   • Turn off the television, computer, and any bright lights at least an hour before bed. Minimize your sensory experience before you fall asleep.

EditMethod 3 of 3: Professional and Medical Remedies

1. 
   See a dentist for general help. If your teeth grinding persists, you should go in to see a dentist as chronic teeth grinding can result in fracturing, loosening, or loss of teeth. If you grind your teeth too consistently, you may even need bridges, crowns, root canals, implants, partial dentures, or even complete dentures. Your dentist will be able to assess which treatments will work best for you. Here are some treatments your dentist may recommend depending on the severity of your symptoms:^[15]
   • Muscle relaxants. Bruxism is very rarely treated with medication, but sometimes muscle relaxants and botox can be prescribed to loosen the jaw and prevent teeth grinding.^[16]
   • Having crowns or onlays put onto your teeth. If your bruxism has caused damage to the teeth, your bite may be out of alignment. If this is the case, your dentist can use onlays or crowns to reshape the surface of your teeth in order to repair your bite.^[17]
2. 
   Get a splint or mouth guard made by your dentist. Your dentist will most likely recommend a mouth guard or splint at night to protect your teeth from the wear and damage caused by grinding. Here is some more information about mouth guards and splints:^[18][19]
   • Mouth guards can be custom-fitted by your dentist or can be purchased over the counter. However, mouth guards tend to be soft and can dislodge during teeth grinding. A custom-made mouthguard is significantly more expensive than an over-the-the counter one (though much of the cost may be covered by your insurance), but it will fit your teeth more easily and will create less discomfort.
   • Self-Adjustable mouth guards made of ethylene vinyl acetate (EVA) are an affordable alternative to try if they work for you, before committing to the investment of a custom made mouth guard. These mouth guards can easily be molded in hot water and thus adjusted to your bite. ^[20]
   • Dental splints are constructed of hard acrylic and fit over either your upper or lower teeth. They are also worn at night in order to protect your teeth from being damaged.
3. 
   Get your teeth fixed cosmetically (optional). If bruxism has affected how your teeth look and you wish to change that, you can see a cosmetic dentist to discuss options.If your teeth have been shortened or ground down by teeth-grinding, a cosmetic dentist can rebuild and reshape the teeth using dental crowns or veneers.^[21]These treatments will restore the look of your teeth so that they are longer and look more even.

EditTips

• When you have your mouth closed, don't let your teeth touch. They should only be touching when you're chewing and swallowing.
• If your muscles feel sore, you can apply ice to your jaw to alleviate the pain.
• If your jaw hurts, you can take a pain reliever like ibuprofen to provide temporary relief.

EditWarnings

• Severe teeth grinding can lead to the fracturing, loosening or loss of teeth. It can also affect your jaw and lead to TMD/TMJ, so if you find yourself grinding your teeth often, you should consult a dentist immediately.
• Some people have been known to develop bruxism after starting antidepressant medication. If this is the case, contact your doctor to see if you can use a different drug or take a medicine that will counteract your teeth grinding^[17].

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My wife is scared of giving me oral sex

Her refusal to offer oral sex is affecting our love life. How do I encourage her to overcome her dislike?

‘I have tried reassuring her.’ (Posed by model.) Photograph: Getty Images

My wife never initiates oral sex and obviously does not enjoy giving it, which is a real turnoff for me. When we discussed it, she made it clear that she is scared that I will come in her mouth. I have reassured her that I will not, but her treating my cum like it is poison is a further turnoff for me.

Although it is disappointing for you, it would be wise to listen to your wife. Many people find receiving oral sex far more pleasurable than giving it. But your wife not only dislikes it: she has a genuine fear of the outcome. Although you clearly enjoy it, it is important that you do not try to coerce her into performing it. Everyone has personal limitations and dislikes that must be respected. Sometimes people bypass their dislike of a particular sexual act, but such selfless behaviour often lasts only until the next big argument.

Generally, if one wishes to encourage a certain sexual behaviour in a reticent partner, it is best to first increase the erotic charge between you by pleasing each other in well-established ways. Then you can very gradually introduce novelty. But if you gently, generously and respectfully try to discover what truly excites her, and reward her with praise when she pleases you in any way, your sexual connection will be far better. It is all too easy for sex to become a battleground between couples who unconsciously use it as a withholding mechanism to punish one another.

• Pamela Stephenson Connolly is a psychotherapist who specialises in treating sexual disorders.
• If you would like advice from Pamela Stephenson Connolly on sexual matters, send us a brief description of your concerns to private.lives@theguardian.com (please don’t send attachments).

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