Nathaniel Sloan's List: Health & Exercise

• The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility.
• Begin with gradual mobility exercises of all the joints,
• Always warm up the body prior to stretching
• After exercise, slowly bring your heart rate down before you begin stretching
• If you're wet and sweaty, take a bath or shower then stretch
• Never bounce whilst you stretch
• Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
• Remember to breathe regularly and rhythmically, do not hold your breath.

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• If you are a fast eater, you probably aren’t even aware that you are taking 4-5 fork fulls of food in the time it takes a normal paced eater to take one.
• We delay the feeling of fullness when we eat too fast. Therefore we tend to overeat.
• It is harder for our digestive system to function properly, resulting in poor digestion, including indigestion and heartburn.
• It increases the chances for experiencing indigestion and heartburn.
• Causes the gut to contract, sending you to the restroom almost immediately after eating, a sign of poor digestion, since it means you are not breaking down the foods enough to absorb the necessary nutrients.
• Weak digestion leads to a weak immune system, which leaves you susceptible to illnesses.
• You will begin to enjoy and favor healthier, whole foods as most commercial and processed foods are engineered in such a way to only taste appealing in the first few bites.
• A trimmer waistline.
• Stronger body from better absorbed nutrients

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• the abnormal habit of placing the tongue between the teeth before, and during the act of swallowing.
• Tongue thrusting is the abnormal habit of placing the tongue between the teeth before, and during the act of swallowing. During a normal swallow, the tongue should be placed on the roof of the mouth and not between the teeth.
• This pressure will push the teeth and bone forward or apart.
• Lip puckering and lip licking prior to a swallow are easy signs
• During a normal swallow: the tongue is on the roof of the mouth and behind the front teeth the front and back teeth touch during the entire swallow and do not protrude the tongue is not between the teeth at any time during the swallow the lips contact normally.
• During an abnormal swallow (tongue thrust): the tongue is between the front teeth the lower lip is licked prior to the swallow and the lower lip is usually swollen, red, and cracked due to constant licking there is pursing of the lower lip and chin during the swallow the abnormal swallow pushes the upper teeth forward and keeps them apart in the front of the mouth, causing an openbite.
• Don't take your teeth apart prior to swallowing.
• Don't lick your lip prior to swallowing.
• Place the back portion of the tongue on the roof of the mouth (or anywhere other than between your teeth) DURING THE ENTIRE SWALLOW!
• Keep the back teeth together (IN CONTACT) during all parts of the swallow.

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• along the gum line at a 45-degree angle.
• two or three teeth at a time in small, circular motions
• End by gently brushing your tongue and the roof of your mouth

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• Bruxism is the clenching or grinding of the teeth
• a sore, tired jaw
• sensitive teeth
• stress is often a factor

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• remove the plaque between your teeth at least once a day
• the floss will squeak as it rubs against your teeth.
• After a week or so of regular flossing the bleeding should go away.

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