Will regular exercise make me smarter?

The benefits of regular exercise at any level are well founded. In cases of depression and ongoing chronic pain in particular, doctors will recommend physical activity to their patients in order to relieve their symptoms. The reason being that keeping active releases endorphins, the body's natural painkiller, and also the concerted effort gives the sufferer a sense of taking control over their condition. But does exercise make you brighter, more intelligent, and able to fly through your maths test? According to studies, apparently so.

When exercising, several things occur. There is an increase of blood flow to the brain, a release of neurotransmitters, and only recently discovered, actually encourages the growth of brain cells and blood vessels. In the long-term these actions result in an improved cognitive response and memory, and the slowing of brain cell degeneration.

Younger children tested in this regard showed an increase in their development of motor skills when regular exercise was part of their routine. They fared better in tests and coursework, had a longer concentration time, and a better ability to take in and retain information than those without the prior exercise regime. Older students too, given reading and maths tests after physical activity showed a marked advantage on their fellow classmates. The results indicated that the participants were more alert, motivated, invigorated, focused, happier, and with more heightened senses.

Adults who regularly exercise at any level, whether that be with a personal trainer, gym workouts, squash or running, or through lower impact sports such as walking, playing bowls, or gardening, were proven to have an increased ability to deal with stress, depression, and anxiety. Routine physical activity slows the aging process, and delays the onset of dementia or alzheimers in the elderly. It also promotes a better sleeping pattern, which again is beneficial to the brain.

When feeling sluggish and lethargic, how much better emotionally and physically do you feel after a run or even a brisk walk. Taking the time to shake off the lethargy before that business meeting or writing that all-important paper, will improve your levels of concentration and energy, and help you think clearer. The psychological benefits of exercise affect our behaviour in other ways that also improve brain function. As the results of a healthy physical regime start to show and be felt, it's more likely a pattern of healthy eating will also start. So called 'superfoods' including whole grains, berries, nuts, seeds, salmon, and avocado, have proven links with brain and cardiovascular health.

You may not become Stephen Hawking because you start a new exercise programme, but embarking on a regular routine, whether that's joining a gym and enlisting a personal trainer, or simply a brisk walk around the block and some stretching, will certainly improve your ability to focus and retain information, lower your stress levels, and combat health issues. Add to that, a new found vigour and vitality, a sense of well-being, and confidence. So, with all that in mind, surely it would be stupid not to exercise.

If you live in Perth and are thinking of checking out the local gym, Lords is a great facility with indoor courts, health and fitness equipment, fantastic group classes and an indoor heated pool all in a relaxed and friendly community environment.

Can you fix a chipped / broken tooth yourself?

Our teeth are held in place mainly by the teeth all around them, so if one tooth is removed then this changes the stress that is placed on the rest of the teeth. Remaining teeth will move forward into the space that is left by a missing tooth; this changes the way you bite down when eating and chewing and you could break, chip or fracture more teeth. Teeth can also be chipped or broken due to accident or injury to the face and jaw, or to a diet that is not rich in calcium causing teeth and bones to become brittle. Untreated dental decay, biting into very hard substances and excessive grinding of the teeth can also cause chips and stress fractures or breaks.

However it happens, it is important that you visit your dentist to have the tooth treated professionally. Leaving the tooth with a crack or chip in it can not only be painful in some cases, but if left untreated by not seeing a dentist or arranging cosmetic dentistry, could lead to infection, inflammation, gum disease and losing the tooth altogether. There are some home dental kits out on the market that claim to help you fix your own chipped or cracked teeth but invariably they are only temporary measures that you should take to protect the tooth before seeking professional help.

The injuries that you can treat before getting an appointment with your dentist are as follows:

• Enamel fractures
• Enamel and dentin fractures
• Craze lines

Injuries that must be treated as dental emergencies and will require treatment that could include dental implants and cosmetic dentistry are as follows:

• Enamel dentin and pulp fractures which present as broken or chipped teeth with moderate to severe pain and showing signs of light to dark red components,
• Horizontal and vertical root fractures which are not visible but present as persistent and severe pain,
• Tooth concussion shows the tooth as tender to touch, slightly loose and with some bleeding from the gum line,
• Tooth displacement with intrusions into the bone or angled out of normal alignment, and • Tooth completely knocked out of the mouth.

Temporary home remedies for broken or chipped teeth that are not dental emergencies:

Craze lines

These are very fine superficial lines or cracks in the enamel of the tooth and generally there is no sensation of pain but if not treated, can lead to larger stress fractures. You will not be able to fix this form of cracking but you can avoid chewing hard objects such as ice for example and reduce the stress placed on your teeth until you see your dentist at your next regular check-up. Possible treatment for this is usually night guard veneers which needs cosmetic dentistry and dental expertise to provide.

Enamel Fractures

This looks like a tiny chip on the edges of the tooth and you can usually feel a change to the tooth’s surface when you run your tongue over it. Again although you cannot mend a chipped tooth at home you can get hold of some dental wax over the counter and place it over the chipped surface. This will protect your lips or tongue from irritation until you can make an appointment with your dentist. Treatment involves smoothing the enamel and using a composite material to repair the tooth if the fracture is large enough.

Enamel and Dentin Fractures

These present as broken, chipped or fractured teeth and with a range of light to dark yellowy brown components. It could lead to injuring or the death of the nerve of the tooth and infection so you will need to book to see your dentist within 48 hours. In the meantime you need to keep to soft food in your diet and avoid very hot or cold solids and liquids. Rinsing regularly with warm water will help and over the counter pain medication can be taken to ease any pain felt in the tooth or gums. The treatment for this requires filling the full or partial crown of the tooth. So unless you are professionally trained in dentistry with a fully equipped dental practice at your disposal, save your DIY skills for home repairs to furniture and leave the cosmetic dentistry to the experts.

Cottesloe Dental in Perth are experts in the field of cosmetic dentistry as well as anything dental. Make an appointment today to put the shine back in your smile.

Great exercises for burning calories

For those of us concerned that the festive season may encourage those few extra pounds to creep on, or if just looking for the quickest way to see results in a weight loss programme, calorie-burning exercise is the best method. Different regimes have their plus' and minus', so it's all about choosing the right one for you.

Boxing

Boxing not only improves muscle tone, but also promotes weight loss, strength, flexibility, and co-ordination. In recent years it has become increasingly popular for ladies, as well as for men. A popular misconception is that boxing bulks up the arms, but that is only true if it is the desired effect.

• Benefits - Improved muscle tone of thighs, bottom, and quadriceps, and also a more interesting way of getting fit for those who easily bore of treadmills.

• Disadvantages – Care should be taken if you have weak wrists, although this can be worked on and improved through learning the correct technique with a qualified trainer.

Weight training

Weight training is a more effective fat burner when heavier weights are lifted for shorter periods, instead of longer sessions with light weights. Compound exercises such as the chest press, deadlifts, and squats are particularly efficient calorie burners with the added plus of increased core strength.

• Benefits - Improves joint integrity which makes other types of exercise easier and less prone to injury.

• Disadvantages – To avoid injury, carefully heed your personal trainer's advice on how to lift and lower the weights correctly, and how much you should be training with.

Circuit training

A circuit is a variety of strength and cardio exercises repeated in a cycle with little or no rest in between them. Great for stamina, versatility, all over fitness level, and by incorporating more strength than cardio, will increase the fat-burning quota.

• Benefits - Great for those with a low boredom threshold, as you don't have time to stop and think. Routines can easily be adjusted to accommodate all levels of existing fitness.

• Disadvantages - As many different exercises are involved, a clear run at all the necessary equipment or space is required.

High Intensity Interval Training

Or HITT for short, is designed to burn calories and shed fat in a lesser time frame than original cardio training programmes. Utilising either cycling, running, brisk walking, the rowing machine, or the cross-trainer, it involves periods of intensely high-paced exercise alternated with short recovery breaks of no or low-paced activity.

• Benefits - Results will be achieved quickly.

• Disadvantages - It is tough and demanding, so a good all-round fitness level is required to take on such a routine.

Always obtain advice from a professional with regards to whether an activity is suitable for you and your existing fitness level. Also have them recommend dietary requirements to supplement and sustain your health and performance. Personal training in Perth will be able to cater a programme that is suited for your health level and to achieve the goals you desire. Speak to a local instructor at Lords who will be able to help you out with a personal training programme.

Important note: Do not enter into any exercise programme, especially a high impact or cardio-vascular routine, without first having a health check by a qualified personal trainer or your GP. If experiencing shortness of breath, dizziness, or chest pain while exercising, you must stop, rest, call for assistance, regulate your breathing, and discontinue the programme until medically deemed fit.

Questions you should ask your dentist prior to an implant

For those who have experienced tooth loss through accident or injury, or who are undergoing a course of cosmetic dentistry, then tooth implants are a remarkable treatment for replacing missing teeth. Dental implants by their very appearance, feel, and how they function, are just about the closest thing you can get to having your real teeth back but it does involve a surgical procedure. As with all surgery, there are a number of questions you need to ask prior to making the decision first of all to go ahead with it, and also to be certain of choosing the right dentist and dental surgeon.

Comprehensive examination

First of all does your implant dentist offer a full and comprehensive examination before diagnosis and treatment? Also how often have they carried out this particular surgical treatment and what are their success rates over the past five years. This is because both implant treatment and technologies have moved on apace so you need to ensure what is their current expertise and whether they are using up-to-date procedures and equipment. You can ask if they have 3D x-ray imaging and the latest computer technology, because this ensures that they can make sure there is sufficient bone in the jaw to hold an implant, as well as place it in the correct location.

The use of stents or guides

When making sure the implant is placed in the right position, ask if they use a stent or guides, because surgical stents allow the implant to be placed in the best prosthetic position. Then when the crown of the tooth is added, it is not in the incorrect place, and this is important because there are usually two professionals involved in this treatment; the surgeon fixing the implant and the dentist carrying out the restoration of the tooth by adding the crown.

Number of surgeries needed

You should also know in advance how many surgeries you will need and what type of sedation is available, as IV-conscious or oral sedation may be more suitable and comfortable for you, so ask if this is available as well. If the dental surgeon has current testimonies and before and after pictures of their work, ask to see them so that you can judge the quality of their work. If they bring someone else in to do the restoration work then you need to ask about their success rate and qualifications to ensure they are fit for purpose.

Quality of the implants

It is really important that the implants the dental surgeon uses are from reputable companies. So ask for the make and manufacturer and then do a little checking online to see if they are a company that has a proven track record. If the organisation offer update courses on the use of their products, then ask your dentist if the surgeon or professional working on your implants has undertaken updated training.

Aftercare service and support

Finally, ask about the aftercare service and support available both from the dental surgeon who undertakes the operation and from your own dentist, as well as any written information they can give prior to the operation. Once you have all the information at your fingertips you will be ready to make an informed decision about having dental implants fitted, which is definitely something to smile about!

Cottesloe Dental in Perth is one of the largest and technologically most advanced dental practices which will be able to address all your concerns and questions about dental implants.

How microdermabrasion works in rejuvenating your skin

Microdermabrasion is a treatment that is being hailed by many people as the “instantaneous face lift” and an effective but less costly and less invasive procedure than chemical peels or Botox. Perth recipients of this treatment have been keen to show off the rejuvenating effects that it has on the skin, and this is due to stimulating the body to produce new and healthy skin cells. In order to comprehend fully how the process works, it is important to have a general understanding of the different layers of the skin and how they work.

Our skin is made up of two dermal layers, the outer layer known as the epidermis and the inner layer called the dermis. The epidermis is basically a layer of dead skin cells that are on top of another layers of cells, which are busy forming and maturing. These layers protect our body from the outside world not allowing bacteria or germs to enter the body, if we have an accident and cut or graze ourselves, then the body’s natural defences come to the fore, our white blood cells deal with any bacteria and the skin cells reproduce to close up the openings by growing a new skin layer preventing loss of blood and reducing the risk of infection.

The topmost layer of the skin is home to many blemishes, wrinkles and skin imperfections and of course, dead skin cells that can block and clog up our pores causing spots and blackheads. Through gentle abrasion or mild scrubbing of this top layer using tiny micro particles or rough grains, it is possible to remove this surface layer of the skin, hence the term microdermabrasion. Using a specialised microdermabrasion tool, a trained professional can remove what is known as the stratum corneum without causing harm and damage to the skin or the delicate second layer called the dermis. The body thinks that some minor injury has occurred so reacts by producing replacement new and healthy skin cells.

This treatment is usually used on the face, the neck, hands or arms and for the first hour or so will cause mild swelling and redness to appear. The benefits of this treatment is that the surface of the skin is very much improved, and the new skin cells the body produces are smoother and healthier giving an appearance of rejuvenation. Moisturisers can then penetrate the skins surface, which was not really possible before and their active ingredients can get down to the lower layers of the skin.

The skins imperfections that were visible on the uppermost layer are likely to be removed so sun damage or fine lines can be visibly reduced or blemishes removed entirely. There are also some early studies reporting on this procedure that seem to suggest having a number of treatments cause a change in the lower layer of skin. This could lead to deeper blemishes being removed over a period of time and contribute to a younger looking complexion.

Microdermabrasion is not for everyone, as there are certain medical conditions such as dermatitis or widespread acne which make the sufferers not suitable for this form of rejuvenating treatment. If in doubt then speak with your doctor as well as a trained microdermabrasion practitioner in Perth before booking your first appointment. Otherwise, it is a very safe procedure and one that can certainly bring a youthful glow to your appearance. Speak to a qualified doctor at Liift Aesthetics to discuss the microdermabrasion procedure and how it would help make your skin look younger.

Do over-the-counter teeth whitening products work?

As a result of an increasing concern over the safety and effectiveness of over-the-counter teeth whitening products as they flood the market without certification and approval, the Australian Dental Industry Association (ADIA) developed the New Regulatory Standards for Teeth Whitening Products in May 2013. This has brought about some changes over the dispensing of teeth whitening products in Perth and all other drugstores and supermarkets across the country. While consumers are assured about teeth whitening products dispensed through dental practices, considering majority if not all of them are certified, over-the-counter teeth whitening products generally are not. Hence, let us examine whether these products really work.

Teeth whitening is a cosmetic procedure ideal only for people who have healthy teeth and gums. Individuals with yellow tones to their teeth respond best to this procedure, however it is recommended to consult a dentist before trying any of the over-the-counter teeth whitening products sold in the market.

Types of over-the-counter teeth whitening products:

1. Teeth whitening toothpastes 
 Toothpastes generally contain mild abrasives that are effective to remove surface stains. Since toothpastes are part of everyone’s daily hygienic routine, some contain added polishing or chemical agents to provide extra stain removal quality. While regular toothpastes help remove surface stains, whitening toothpastes can lighten teeth by one shade - still a long way to go compared to light-activated whitening performed at a dental practice which can ‘improve’ teeth color up to eight tones lighter.

2. Teeth whitening strips and gels 
Whitening gels contain peroxide and are applied directly to the teeth’s surface with a small brush. The recommended application is twice daily for 14 days. Initial results are visible in a few days and are usually sustained for up to four months. Whitening strips, on the other hand, are virtually thin and invisible strips coated with peroxide-based whitening gel. The recommended application is twice daily for 30 minutes for 14 days. Results are relatively similar to whitening gels.

3. Whitening rinses 
Whitening rinses are a recent addition to the teeth whitening products range and contain ingredients such as hydrogen peroxide which is proven to whiten teeth. Like regular mouth wash, whitening rinses freshen the breath and help reduce gum diseases and dental plaque. Rinses are just swished around the mouth for 60 seconds twice daily and results may take up to 12 weeks to be seen. Experts say rinses are not as effective as the other over-the-counter products since contact to teeth is only for 2 minutes in a day compared to 30 minutes with whitening gels and strips.

4. Tray-based teeth whitening 
Tray-based teeth whiteners are a whitening system which involves a mouth guard-like tray with added gel whitening solution which basically contains the bleaching agent, peroxide. The tray is worn for two hours daily – ideally during nighttime - for four weeks or longer depending on the degree of discoloration or the individual’s desired level of teeth whitening.

The facts about over-the-counter teeth whitening products:

• The New Regulatory Standards clarified that continuation of general sales for over-the-counter teeth whitening products is only for those that have lower bleaching ingredient strength of about 18% carbamide peroxide or equivalent to only 6% or less hydrogen peroxide as opposed to greater hydrogen peroxide concentrations of professionally applied teeth whitening systems. In terms of effectiveness, over-the-counter products perform lower.
• Over-the-counter mouth piece trays are generally “one size fit all” which could possibly compromise and irritate gums and soft tissues for some users. Ill-fitted trays allow more bleaching gel to seep into the tissue compared to a custom-made tray provided by dentists which minimizes the gel’s contact on the gums. In-office professional application of teeth whitening products allows the dentist to take an impression of your teeth and customize a mouth piece tray to fit your teeth more accurately.
• Most over-the-counter teeth whitening products in Perth are not endorsed by the ADIA because the association believes that professional consultation and application remains the safest and most effective teeth whitening method. However, several whitening toothpastes sold in drugstores are now certified by the ADIA.
• Over-the-counter teeth bleaching systems and products are cheaper than dentists’ supervised applications, however you need to weigh out if the cost of safety and peace of mind is something you would compromise.

Most over-the-counter teeth whitening products are really popular since they are cheaper than in-office procedures. Some do produce the whitening desired, however the concern is in the side effects they can cause to the teeth, gums and soft tissues in the mouth in the longer term. When in doubt, always consult a dental professional who will be able to provide you all the necessary advice you need on teeth whitening.

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For more on anything Teeth Whitening, Cottlesloe Dental in Western Australia is a good source to go for information on Teeth Whitening.

The difference between a professional and a mediocre personal trainer

When enlisting the services of a personal trainer, each of us would require a training programme that is unique to ourselves. As individuals, with varying degrees of fitness levels, and different expectations, a professional personal trainer will design a tailor-made routine based on your information and their knowledge. There are some key factors that will tell you if the personal trainer you are considering is qualified to help you achieve your goals.

Before designing a programme, a personal trainer will assess their clients’ health. Some will use the Par-Q system (the Physical Activity Readiness Questionnaire which was conceived by the British Columbia Ministry of Health as a screening tool for anyone taking on an exercise regime), others will use their own devised questionnaire, but the basic premise is the same. The questions are health-related, for example, whether the client has experienced chest pain, breathlessness, dizziness, bone and joint problems, has a heart condition, or is currently taking medication. In some circumstances, a qualified trainer may insist on a doctor's assessment before embarking on a new regime.

Pregnant and post-natal women, those with existing health problems, old sports injuries, chronic pain sufferers, and the obese, can and should exercise. Their particular circumstances will determine their programme and any gradual increase in their fitness routine has to be carefully monitored. With or without any specialised requirements, a good personal trainer will then find out what results are expected. This could be an improved muscle tone, weight loss, or simply an overall increase in fitness level. If the client is looking to lose weight in a set time frame, to fit into a wedding dress for example, a knowledgeable trainer will be able to work out if that goal is a viable and healthy option, and how best to go about it.

Nutrition goes hand-in-hand with an exercise programme, so a good professional trainer will be able to advise their client on nutrition, food types, amounts, how and when to eat, what foods to avoid, and tips to keep them on the right track. Additional classes can be recommended to supplement the client's existing programme, the trainer will know what's available, what would be most beneficial, and what they are most likely to enjoy, whether that's Spinning, Zumba, or Boxercise.

Motivation and encouragement is a key factor. Even when a client is regularly exercising, it's not always that a good eating programme is also being adhered to. Maybe they don't feel they are progressing, so a motivational tool used by good professional trainers is to regularly take photos and measurements to show the client their improvement. They will also diversify the routine to keep it interesting, chat more about nutrition, and correct any weaknesses or bad habits that have crept in.

A good professional personal trainer will want to keep up with the latest techniques and research, so many take further education courses to improve their own teaching methods. They will have a good and thorough understanding of how muscles work, how they react, how to deal with an injury, how to soothe muscles and joints, and when to ease off certain exercises.

Take these points into account when selecting a professional personal trainer for yourself. First impressions are an indication too, whether you get along straight away, and the trainer looks as though they follow their own advice. Not every method works for everyone, so it's imperative for them to design a bespoke routine that you will be happy with, and that get your desired results.

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If you are in Perth and need an awesome personal trainer, Lords Recreational Centre have expert personal trainers that know all about how to best get results for your body and have the knowledge, personal skills and experience, mediocre trainers don't.