| How to Maximize Workout Benefits Posted: 27 Sep 2016 05:00 PM PDT For the untrained individual, almost any exercise is beneficial. Integrating a regular exercise routine into your life can help you lose weight, get stronger, reduce stress, reduce health problems, and boost energy.[1] However, many people don't know how to make the most out of their workout. Learn how to maximize your workout benefits with good planning, proper nutrition, rest and a positive attitude. EditHaving a Quality Routine - Plan your workout. Before you hit the gym, plan out your workout. Depending on how much time you have available, decide which activities you will focus on. When you know how you'll spend your time, you won't waste time hemming and hawing over what to do.[2]
- Remember to split your workouts up for the week. Some people split their body parts into different workout days. Others simply do full body workouts 2-4x/week. Figure out what works best for you and remember to incorporate rest days.
- Be sure to build in some time at the beginning of your workout for warming up. Include time at the end of your workout for cooling down your body.
- Switching up your routine not only confuses the body and provokes growth, but it also ensures that you are getting a well-rounded workout.
- Don't do a routine you are not physically prepared for. While the point of exercise is to grow stronger, it is dangerous to expect your body to perform at a level far beyond your current capabilities right away. Most people who start an exercise regime are very motivated and want to work out every single day. However, for the untrained body, start with a more realistic workout routine, such as three days a week, or approximately 150 minutes of moderate aerobic activity per week. If you want to lose weight, work up to doing about 300 minutes of moderate activity per week.[3]
- Avoid doing intense workouts without a few weeks of preparation. It may seem like a long time, but spending two weeks jogging before doing an intense run can save you from serious physical injury.
- Warm up. Warming up your body before you exercise will get the blood flowing and brings fluids to your joints. Remember that if you're about to do an activity, giving those muscles a chance to warm up can prevent injury. When you have properly warmed up, you will reduce the possibility of injury and you will also enhance muscle performance.[4] Try this routine for warming up your body:
- Foam rolling: Use a foam roller to massage different parts of your body. Spend a few minutes working on your calves, quads, glutes, upper back, and lats.
- Dynamic stretching: This form of stretching focuses on repetitive motion that stretches a body part further each time it is stretched.[5] Some examples include forward lunges and arm circles.
- Don't train until you drop. Training to failure is unnecessary. Training to failure is when you keep pushing your muscles until they fail, like running until you collapse. Many casual exercisers think that this is a good idea, because it pushes their muscles to the 'max'. However, there is no conclusive proof that training to failure boosts muscle growth. In fact, because it damages muscles so heavily, it may hurt your progress.[6]
- Beware of overtraining. This could be during a single session or over the course of a week. Your muscles need time to heal and prepare for the next workout.
- Change up your routine. Most casual exercisers know that the body is very adaptive and will quickly build up a 'tolerance' to a workout routine. You may also grow bored with your regular routine and need a change of scenery or movement. Therefore, changing up your regimen every few weeks is an important part in staying fit.[7]
- Changing your routine can also reduce the potential to overuse certain muscles and prevent injury.[8]
- Easy ways to change your routine are to look up new activities that accomplish the goals you want. For example, if you jog for 20 minutes and do 30 crunches, you could instead do short sprints and jumping jacks for 20 minutes followed by five minutes of planks.
- Stretch after your workout. Plan to spend about 15-20 minutes cooling down and stretching after you finish your workout. Stretching helps with muscle flexibility and pliability. In turn, this can help you in subsequent workouts to push your muscles a little further.[9]
- Make sure that you allot time to this crucial step; otherwise, you might skip it if you feel rushed.
- Remember to stay hydrated. You will want to make sure you are hydrated before, during and after your workouts. After your workout, drink 16 oz for every 20 minutes of strenuous exercise.
- Keep track of your progress. Keeping track of your daily progress will help you stay committed to exercising regularly. Carry a notebook with your workout clothes, so you can track how long you jog, how many repetitions you can do, and so on.
- You can also use this journal to keep track of your meals and other factors that impact your exercise and overall health.
EditTrying High-Intensity Interval Training - Recognize the benefits of high-intensity interval training. High-intensity interval training (HIIT) has been shown to produce excellent benefits for improved cardiovascular health, increased rates of fat burned and muscle strengthening.[10],[11] This is one of the key methods for fat loss and can often be added onto the end of a weight lifting workout to maximize calorie expenditure and fat loss. Specific benefits include improvements on:[12]
- Aerobic and anaerobic fitness
- Blood pressure
- Insulin sensitivity (muscles become more efficient)
- Cholesterol profiles
- Fat around abdomen
- Body weight
- Establish a base fitness level first. In order to participate in an HIIT workout, you'll need to get your body into a certain level of shape. If you have not been physically active in a while, you may have an increased risk for coronary disease during high-intensity workouts (for some, this can result in a heart attack).[13]
- Try working out 3-5 times a week. Strive to exercise 20-60 minutes for each session for several weeks. This will improve the function of your muscles and get your heart in shape before you start an HIIT regimen.
- Try high-intensity running, biking or swimming. The strategy with high-intensity interval training is to alternate between hard exercise and light exercise within a short amount of time.
- Sprint or bike as hard as you can. You should be breathing hard and you should have a hard time carrying on a conversation.[14] You should aim to reach 85-90% of your maximum heart rate.
- Do a low intensity activity for one minute. Something like walking or jogging in place works well. Aim to reach about 40-50% of your maximum heart rate.[15]
- Repeat this process up to 10 times in one workout.
- Do an HIIT workout 3 times every week.
- Plan out a circuit of 6-8 exercises. Work several muscle groups in one workout by setting up a circuit. Combine exercises that work your arms, legs, and core. The total workout time will be roughly 30 minutes. Think of this as interval training in weight lifting form. This is highly beneficial for incorporating cardio while doing weight-bearing exercises.
- Try exercises like burpees, plank-ups, kettlebell swings, tuck jumps (starting in plank position and jumping your feet up to your hands), and twisting push-ups (do a push-up and then twist your leg up under your torso).[16] http://www.huffingtonpost.com/2013/05/18/get-in-shape-fast-hiit-workout_n_3276623.html, [17]
- Do one exercise for 30 seconds, then jog in place for 30 seconds. Then move on to the next exercise and do that one for 30 seconds. Jog in place for another 30 seconds. Once you've finished all of the exercises, rest for 60 seconds. Go through the circuit of exercises 1-2 more times.[18]
- Try the spring interval training method. This method combines 30-second high-intensity intervals with 4-minute recovery intervals. Try sprinting for 30 seconds and then jog at a comfortable pace for 4 minutes. Repeat these sets 3-5 times for your full workout.[19]
- Strive for proper form. HIIT workouts are effective when you have proper form and push yourself to hold a position for the 30-60 seconds that you are doing it.
- Make sure to take days off. You risk injuring yourself from exercising too much. HIIT exercise programs can be hard on the body. Give your body a rest regularly. If you are just starting out, try an HIIT workout 1-2 times a week. When you adjust to the challenge of the workout, add in another workout per week.
- You can still exercise on some of your off days. Try for more low- to moderate-intensity workouts.
- Listen to your body and remember that 1-2 rest days per week may not be enough. Especially in times of sickness or stress, remember that your body may need more rest time.
EditRamping Up Your Regular Exercise - Mark where you're at right now. In order to maximize workout benefits, you need to increase the effort you're giving in your workout. Start by understanding where you are currently at. Then you will be able to track your progress. You might assess your current level by doing one or more of the following:
- Run a half-mile or mile and time yourself.
- See how much weight you can lift or how many reps you can do.
- Set a goal. Figure out how you'd like to improve. For example, you might decide to train for a 10K run. You want to lift more weight. You want to not feel winded when you climb stairs. Write down your goal to keep yourself motivated.
- Set short term goals so that they are easier to obtain than the overall long term goal. Celebrate the little milestones and remember that each little win is truly a BIG win!
- Determine ways to improve your performance. There are lots of ways to improve how you're exercising, such as increasing muscle strength, endurance, agility, and so on. Combine different types of workouts to push yourself harder. Think about what you want to achieve with your particular goals.
- For example, if you're training for a 10K, you can add sprint intervals or train on a hilly course once or twice a week. You might also add weight training or other types of exercise, such as swimming or biking, which can heighten your performance by strengthening your body overall.[20]
- If you play basketball with friends, you can improve your workout by adding drills. Try running lines, passing the ball back and forth, or working on your vertical jump. Increase your stamina by letting the game go a little longer.[21]
- If you play soccer casually, kick it up a notch by working on bursts of speed. Just adding more running can help somewhat, but soccer really relies on explosive power and changing directions quickly. Do short sprints, moving and turning around the field quickly.
- Push yourself harder. When you do the same workout over and over, you can get yourself into a slump. The routine becomes easy as your muscles grow accustomed to the motions of your regular exercise. Push yourself by ramping up your training. Do extra reps, sprint for part of your jog, or add a little more weight to your leg presses.
- Consider getting a personal trainer so that you can be assured you will always be pushing forward. Sometimes having someone to hold you accountable is what it takes to bring out the best in you.
EditResting Your Body - Recognize that your body needs to rest. Many people are confused about how quickly the body recovers and how often it needs to rest. Remember, when you do any sort of exercise, your muscles tear apart at the molecular level. When they heal, they grow back stronger. However, if you never rest your muscles, they can never heal. Aim to rest for 48-72 hours after strength training.[22]
- If you are just starting out with your exercise regimen, build in extra recovery time to ensure that you don't injure yourself.[23]
- Try gentle exercise after hard exercise days. When you have had an intense workout, your body needs time to recover. This doesn't mean that you need to stop exercising entirely. You can switch to a gentler form of exercise, such as yoga or Pilates. You can also play recreational basketball or soccer. Focusing on low-impact exercise and stretching can give the body a chance to move in a new way and continue repairing itself.[24]
- Get enough sleep. Your muscles will need time to repair themselves, and you need time to recover mentally and physically. Aim to get 7-9 hours of sleep every night. Set good sleep habits to improve the quality of your sleep.[25]
- Try to avoid artificial lights and wake up to natural sunlight.
- Turn off computer and phone screens at least 15-30 minutes before bedtime.
- Pay attention to your circadian rhythm. This is your body clock that dictates your natural sleep cycle.[26]
- Track your resting heart rate. Take your heart rate when you wake up in the morning. This is your resting heart rate. If your resting rate is too high, then you may not be allowing yourself sufficient recovery time from exercising.[27]
- Count the number of beats per minute. You can also count the number of beats in 10 seconds and multiply by 6.
- Your ideal resting heart rate depends on your age and fitness level. If you are an athlete, you will likely have a lower resting heart rate (ranging from 49-55 beats per minute for men, and 54-59 bpm for women). A good resting heart rate for non-athletes range from 62-65 bpm for men and 65-68 bpm for women.[28]
EditTiming Your Meals - Eat proteins and low fiber carbs a few hours before your workout. A low-fat meal with moderate protein and lots of low fiber carbs will help you keep your energy throughout your workout.[29]
- Aim for a small meal of 500-600 calories. Have this meal 2-3 hours before your workout. This will give you a chance to digest some of the meal before you start working out.
- Choose slow-digesting carbs for this meal. Eat sweet potatoes, buckwheat or other similar carbs.[30]
- Eat a high-energy snack right before your workout. Give yourself an extra kick of momentum to ramp up your workout. Have a snack with high carbohydrates, such as a banana, energy bar or yogurt.[31] This is especially necessary if you doing HIIT.
- Eat again after your workout. Studies suggest that eating within an hour after your workout can increase muscle size and strength. This "window of opportunity" is when muscles need additional nutrients to repair damage and depletion.[32] Carbohydrates are converted into glucose, which your muscles will store as glycogen. This will ensure that you will be able to train again sooner.[33]
- If you are trying to build muscle, eat 0.55 grams of carbohydrates per pound of body weight every hour for 4 hours. Choose high-glycemic foods such as bagels or pasta.
- If you are aiming for fat loss, eat simple carbs in the first feeding after your workout, and then switch to vegetables or whole grains in the next few meals after your workout.[34]
- Try a bowl of whole grain cereal with nonfat milk for a quick-absorbing post-workout snack.[35]
- Drink plenty of water. The body needs water to function, and this is even more crucial when you are exercising. Dehydration can compromise muscle coordination, reduce endurance, cause cramping and decrease strength.[36]
- Being properly hydrated can improve muscle tone and muscle building, reduce fatigue, and help with weight loss.
- If you're not working out, aim to drink at least 9 eight-ounce cups of fluids if you're a woman and 13 eight-ounce cups of fluids if you're a man. You can get some of your fluids from foods that you eat. Increase your fluid intake by about 2 cups if you are exercising at a moderate pace for about an hour.[37]
- Adjust your intake of water if you are exercising intensely. If you are running a marathon, for example, you will need to drink significantly more fluids. You should also drink a sports drink or similar beverage that contains electrolytes. This will replenish the sodium that your body loses through sweat.[38]
- Plan out your meals. When you're regularly working out, you should plan your meals so that you don't undo the progress you've made. Some good meals include:[39]
- Breakfast: Eggs with avocados; seeds, nuts and fruit; buckwheat pancakes
- Lunch: Caesar salad; chicken cashew wrap
- Dinner: Poached salmon; scrambled eggs; steak; sushi
- Snacks: Dark chocolate and almonds; pemmican or jerky; kefir
- Consider the nutrient density of foods. Nutrient density is the ratio of nutritional value to caloric value in a particular food. A food might be packed with energy (calories), but it may not have much in terms of valuable nutrients.[40] Some good quality nutrient-dense foods include:
- Eggs
- Seaweed and spirulina
- Liver
- Shellfish
- Dark, leafy greens
EditHaving a Positive, Productive Attitude - Strive for consistency. No matter what you're told on late-night infomercials, healthy bodies can't be built in days or weeks. Understand that you must be consistent with your routine over the long term to see results. As a general rule, give a workout routine at least a month before you decide it's not working.
- Some fitness instructors swear by the adage, "First comes form, then comes strength, then comes results." In other words, if you follow your routine, demonstrating proper form, you'll eventually get stronger. Then, you will likely start to see visible differences in your body.
- Set realistic goals. While it's healthy to have ambitious goals in mind for the long term, it's important to set achievable goals for the short-term. For instance, don't start working out with the assumption that, if you push hard enough, you can be a competitive bodybuilder by the end of the year. It's important to understand the reality that certain goals may take months or even years to achieve. Don't over-reach at the start of your fitness journey. Over-training is a surefire way to injure yourself.
- Give yourself reasons to stay motivated. Working out can be tough, especially if it's new to your routine. It's easier to keep a positive attitude about a new fitness routine if you focus on your goal, rather than the daunting process of getting there. As you work out, visualize what it will be like when you've reached the level of fitness you want. You may be surprised how easy this makes it to give "just one more." If this doesn't work, sweeten the deal for yourself. Plan rewards for yourself as you make progress toward your goal.
- Talk with your doctor before starting an exercise regimen, especially if you haven't been working out regularly. You can also check with a personal trainer to determine appropriate exercises for your skill level.
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| How to Improve Your Hearing Posted: 27 Sep 2016 09:00 AM PDT Hearing loss is a common problem as people age, but it can happen at any age if you abuse your ears or don't properly clean or maintain them. The two main categories of hearing loss are sensorineural and conductive. Sensorineural hearing loss (SNHL) is the most common and infers damage to the inner sensing organ (cochlea) or to the nerves that connect the inner ear to the brain.[1] Most of the time, SNHL cannot be corrected, although hearing aids and cochlear implants can help. In contrast, conductive hearing loss (CHL) occurs when sound waves are partially blocked when traveling to the very small bones (ossicles) of the middle ear.[2] The good news is CHL can very often be corrected. EditGetting Your Ears Examined - See your doctor about your hearing problem. If you've noticed a reduction or change in your hearing, schedule an appointment with a healthcare professional so they can examine your ears for any obvious abnormalities and ask you pertinent questions about your history and lifestyle. Most problems that negatively affect hearing are benign and reversible, so don't be scared to seek professional opinions.
- Don't try to self diagnose or get an unqualified friend or family member to dig in your ears.
- Your healthcare professional may refer you to an ear specialist for further examination.
- See a specialist to get a hearing test. An ear specialist (otolaryngologist) or audiologist can conduct a more thorough ear exam, including a hearing or audiometric test, which evaluates the ability of sound to reach the brain. This is a relatively quick and painless test and vital to understanding if your hearing issue is permanent or not.
- The otolaryngologist will be able to tell you if your problem is related to SNHL or CHL.
- Understand your diagnosis and treatment options. Make sure you get the doctor to explain the diagnosis clearly and provide you with various treatment options. If your problem is SNHL, then treatment will likely be forthcoming from an otolaryngologist. However, if you problem is CHL, then you have many more treatment options, possibly including some simple and safe home remedies depending on the cause.
- Researching hearing loss on the internet will give you an idea of potential treatments, especially for CHL, but always stick to reputable medical sites.
EditCombating Sensorineural Hearing Loss (SNHL) - Understand that SNHL can't be reclaimed naturally. Although you can't attain normal hearing via natural ways or home remedies if you suffer from SNHL, advances in medicine and technology can certainly help your situation.
- SNHL is the most common type of hearing loss among Americans, occurring in 23% of the population older than 65 years.[3]
- Excessive noise exposure is the most common cause of SNHL (particularly high frequency hearing loss) and it affects about 15% of Americans aged 20 to 69.[4]
- Get a hearing aid. A hearing aid is a small electronic device that is worn in or behind the ear. They make some sounds louder by magnifying sound vibrations entering the ear. A hearing aid has three main parts: it receives sound through a microphone, which converts sounds into electrical signals and sends them to an amplifier, which amplifies them and sends them to the cochlea through a tiny speaker. The sounds then cause little hairs to move within the cochlea, which stimulate nerves to send messages to the hearing center of the brain.
- These days, hearing aids are quite small and hardly noticeable, so there's no need to be overly self-conscious if they are your best option.
- Hearing aids can work a little differently depending on their electronics, which are either analog or digital.
- Get a cochlear implant. If the hairs within your cochlea are too damaged due to an infection, tumor or head injury, then a hearing aid will not be of much use. Instead, you will need an invasive operation called a cochlear implant in order to regain functional hearing, which is an electronic medical device that does the work of the damaged cochlea to provide sound signals to the brain.
- A cochlear implant is significantly more expensive than a hearing aid.
- Get a hearing assistive technology (HAT) device. There are a variety of other technologies based on electronic amplification, electromagnetic energy transmission, radio signals or infrared waves that are designed to enhance sound either on their own or work in conjunction with a hearing aid or cochlear implant.
- Schedule a surgical procedure. Surgery may be needed to drain an inner ear infection, remove a tumor or reshape a genetic malformation in order to help restore hearing loss. Keep in mind that any surgical procedure carries risks, so be well informed before choosing this route.
EditCombating Conductive Hearing Loss (CHL) - Clean out your outer ear canal. Blockage by earwax or other debris is a common cause of CHL. Earwax is healthy in small amounts and has protective, lubricating and antibacterial properties. Most of the time the ear canals are self-cleaning, but sometimes they become clogged or impacted, which causes partial hearing loss in addition to sensations of ear fullness, itchiness or ringing (tinnitus). Cotton-tipped applicators are not recommended for cleaning deep into the ear canal, so consider safer methods such as placing a few drops of mineral oil, baby oil or glycerin into your clogged ear.[5]
- Hydrogen peroxide or carbamide peroxide drops may also safely dissolve earwax, although they will likely cause a benign stinging or burning sensation for a few minutes.
- Irrigation or ear syringing can be performed by a physician or at home using widely available and inexpensive irrigation kits. Make sure to use a warm saline solution for best results.
- A procedure called ear candling is not recommended by doctors to clean ear canals due to risks of burning and eardrum perforation.
- Clear out your eustachian tubes. The common cold, sinusitis and allergies can clog the eustachian tubes (which connect the middle ear with the upper throat and nasal cavity) with fluid and mucous, leading to ear pain, popping sensations and reduced hearing. Blocked eustachian tubes often get better without attention, but to accelerate their clearing try closing your mouth and holding your nose, then gently blow as if you are blowing your nose.
- Yawning or chewing gum also may help unclog eustachian tubes.
- You may feel a "pop" when the tubes open up, which signifies equal pressure between the inside and outside of your ears.
- Consider the use of antibiotics. Antibiotics destroy or inhibit the growth of microorganisms such as the pathogenic bacteria that can cause inner and middle ear infections. If your doctor diagnoses you with an ear infection, then an antibiotic such as amoxicillin might be helpful and help restore your hearing.
- Keep in mind that some oral antibiotics, such as erythromycin and tetracycline, can also cause hearing loss.
EditPracticing Exercises That Improve Hearing - Enhance your hearing with exercise. If you don't suffer from either SNHL or CHL, but simply want to improve your hearing then engage in regular cardiovascular exercise because it helps with blood circulation and fine tuning within the ear .[6]
- Practice noise filtering. Play music at relatively low volumes while having a conversation with a friend. Add a second source of music and then a third source while continuously focusing on the conversation. This will train your ears to filter out ambient sounds.
- Practice identifying the source of sounds. Close your eyes and ask a friend to walk to a location of their choosing somewhere away from you, perhaps away or more. Have your partner make two-second bursts of sound with a horn or bell and then point to where you think the sound came from. Have your friend change their direction and distance each time.
- Practice recognizing various types of sound. Close your eyes and listen to all the different sounds in your environment. One by one, try to decipher individual sounds that you hear, both near and far away. The more you practice, the more sounds you will learn to recognize.[7]
- Consider downloading software apps designed to improve hearing. Examples include CLIX (based on identifying differences between words), Forbrain (based on recognizing pertinent sounds in voices), and Category Carousel (based on associating sounds with images).[8]
EditChanging Your Diet - Eat foods that contain nutrients needed for good health and normal ear function. Examples of such food include cold-water fish (herring, salmon, trout), most nuts, seeds and whole grains, and virtually all fresh vegetables and fruits.[9]
- Antioxidants combat aging throughout the body and include vitamins A, C and E. Antioxidants neutralize oxygen radicals that build up in the body and cause damage.
- Vitamin B3 (niacin) promotes blood circulation to the ear (and throughout the body) by slightly expanding small blood vessels, whereas B6 (pyridoxamine) is needed for healthy nerve function.
- Poor vitamin B12 and folate (vitamin B9) status may be associated with age-related auditory dysfunction, so make sure your levels are adequate via food sources or supplements.[10]
- Avoid foods that may make a negative impact on hearing. In addition to adding certain foods for health benefits, removing certain foods from your diet may yield health results and better hearing also.
- A diet high in saturated animal fat is linked to high blood cholesterol levels, which may increase your risk of clogged arteries. Your ears need proper blood flow to perform well.
- Consuming high levels of salt may increase fluid retention in your ears.
- Avoid heavy metals such as mercury, arsenic and cadmium. Heavy metals are toxic to nerves (especially small ones like those which innervate the inner ear) and ultimately destroy them. The body can't rid itself of heavy metals very well, so they build up with time and become more dangerous.
- Foods relatively high in mercury tend to be fish such as shark, swordfish, tilefish and king mackerel.
EditPreventing Hearing Loss - Take measures to stop further hearing deterioration from loud noises. Although you can't reverse SNHL, you can take steps to keep it from getting worse. For example, reduce your exposure to loud and sustained noises and wear earplugs if exposure is unavoidable.
- Reconsider going to rock concerts or sporting events such as car racing.
- Turn down the volume on you MP3 device while listening to your favorite music.
- Protect your ears from sharp objects. Never stick a sharp object into your ear! Sticking a pin, pencil, knife or other sharp object into your ear may perforate your eardrum and lead to permanent hearing loss.
- A perforated eardrum may be accompanied by pain, dizziness, and a ringing in your ears.[11]
- Consider the impact medications might have on your hearing. Although some medications are clearly life saving and needed on a regular basis, others that deal with minor symptoms such as headaches may be negatively impacting your hearing.
- Salicylates such as aspirin have been shown to disrupt electrical current in the inner ear.[12]
- Medicines used to treat high blood pressure and cancer also create a higher risk of hearing loss.
- Some chemotherapy drugs can even cause permanent hearing loss. These drugs include cisplatin, 5-fluorouracil, bleomycin, and nitrogen mustard.
- High doses of aspirin can cause temporary hearing loss.[13]
- Antimalarial medications such as quinine and chloroquine can also cause temporary sensorineural hearing loss.[14]
- Treat other health issues promptly that may otherwise impact your hearing. Don't let your cold, flu, sinus infection or allergies get out of control (or become chronic / recurring) such that it impacts your ears and reduces your hearing. Keep your immune system strong so that it can naturally fight off infections.
- Getting lots of sleep, drinking lots of water, controlling your stress and eating nutritious food all positively impact your immune system.
- Some serious health conditions, such as diabetes, may lead to hearing loss as well. If you have diabetes, do what you can to keep it under control and seek immediate medical attention if you start having ear pain. This may be a sign of a condition called necrotizing external otitis, which can lead to hearing loss and even death.[15]
- If you can't hear very well, remember to speak in a slightly softer tone than you think you need to because it's common to overcompensate and talk loudly if you can't hear your own voice very well.
- Consider stop smoking because smokers are more likely to experience hearing loss than non-smokers.[16]
- Ringing in your ears, also called tinnitus, is a sign of inner ear damage and can be a precursor to hearing loss.
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| How to Use Chapstick As a Survival Tool Posted: 27 Sep 2016 01:00 AM PDT Chapstick isn't just for protecting your lips. You can also use this popular lip balm for minor medical treatment and protection; for repairing and waterproofing; for fire starting and storage. If you have the choice, don't use Chapstick or another lip balm to replace a better-suited or more effective treatment product. However, it never hurts to be prepared. Read on to learn how to use lip balm as a survival tool! EditHealing and Protection - Look for lip balm with healing properties. Lip balm that contains petrolatum is good for locking in moisture, and balm with dimethicone is useful for sealing up dry, cracked lips.[1] Many balm products also include emollients, which help moisturize the skin, provide a protective film, and make dry, itchy skin feel more comfortable.[2]
- Treat minor skin abrasions. This might include cuts and scrapes, bug bites, and rashes. First, use a clean tissue, cloth, or leaf to clean away any blood or dirt. Then, apply Chapstick thickly to the area. Be sure to thoroughly coat the wound with balm. Then, cover the skin with a clean cloth or leaf.
- In a pinch, Chapstick can stop small cuts from bleeding.[3] The waxy substance blocks off the wound and keeps the blood flowing inside your body.
- As a wound or rash heals, Chapstick will protect the tender area from dirt and bacteria. This may reduce your risk of infection, especially if you are in an unclean or unfamiliar environment.
- Rub onto dry, chapped lips. Be sure to use Chapstick liberally and often when you're in constant exposure to the elements. If your lips take too much heat, cold, or wind, they might dry out, crack open, and even bleed.
- Use Chapstick as a mild anesthetic. Smear lip balm on blisters, foot rot, and other painful (but not life-threatening) maladies. The protective qualities of the balm may have a tingling, mildly-pain-relieving effect on your skin. Do not expect Chapstick to ease any serious pain, and do not treat it as a substitute for real medical attention.
- If you have a toothache, try applying lip balm to the gums or to the outer skin of your cheek. This method is not officially recommended, but some survivalists claim that it can ease the pain a bit.
- Protect your face from the scorching sun. Apply to a clean, dry face. Use Chapstick like sunscreen. The waxy coating should put a thin, protective layer between your skin and the sun – but it won't last nearly as long as official sunscreen. Be careful to keep it out of your eyes!
- Some lip balm actually comes with an SPF rating. Choose one of these products, and it may actually give your skin some serious sun protection.[4]
- Chapstick may also help temporarily protect your face from wind-chill and frostbite. Apply to your face in cold, windy situations. Do not expect it to protect you from serious cold.
- Make a mask. To reduce glare in bright environments like snow and deserts, try dipping the Chapstick in ash and rubbing it in lines beneath your eyes. Layer the ash-balm combination all over your face to darken your skin and make a simple, camouflaging hunting mask. It functions much like mud, and it is somewhat water-resistant.[5]
EditStarting a Fire - Use Chapstick as a "fire extender". Uncap the container and rub the lip balm onto something flammable: cotton balls, Q-tips, cloth, gauze, lint, or even dry organic materials like leaves and bark.[6] Then, light the material on fire. The oil in the lip balm will give your flame an extra kick of intensity, and it should help it burn for longer while you get a larger fire going.[7]
- You can also use petroleum jelly like Vaseline for this purpose.[8]
- Consider keeping cotton balls or gauze in your survival kit for precisely this purpose. Together, cotton and lip balm form a potent fire-starting combination.[9]
- Make a candle. Add a short wick, and the waxy, oily lip balm will perform much like a standard candle. For the wick, you can use a string, a match, or half of a Q-tip – anything that will not burn too quickly. Coat the wick in Chapstick wax, then stick it into the end of the balm. Light it on fire, and you have a candle that you can use to make more fire.[10]
- Make sure to plant the wick slightly off-center from the plastic screw in the center of the Chapstick.
- Keep the wick very short. Otherwise, it might burn too quickly. Either way, there's a good chance that the fire will melt away the plastic rim of the container.[11]
- Make a Q-tip candle. Try cutting a Q-tip in half, then coating the fuzzy end of the Q-tip in lip balm. Stick the sharp end of the half-Q-tip into the Chapstick, then light the fuzz. It should burn well and last at least a few minutes.
EditRepairing and Protecting Gear - Waterproof your shoes or gear. Smear the lip balm over a thin or non-watertight section of fabric for a quick fix. This will only be marginally and temporarily effective, but it might keep you just dry enough in a pinch. Make sure that your gear is dry and clean when you start – otherwise, the Chapstick won't be able to do much!
- Use as a lubricant. There are a lot of zippers involved in survival gear—tents, jackets, backpacks—and these closing mechanisms are prone to getting caught on the surrounding fabric. Chapstick can act as a lubricant that might help you free the zipper from a tight spot. Use lip balm liberally, but don't expect it to fix all of your zipper woes.
- As an added bonus, the waxy coating might make the zipper more water-resistant.
- You can also use Chapstick to lubricate screws, tools, and other things that might get stuck.
- Keep knives from rusting. Coat the blade with Chapstick by rubbing the balm directly on. This can be helpful if you're using your knife in the rain. Make sure to wipe the blade clean once you're in a dry haven.[12]
- Defog glasses. Rub Chapstick onto the lenses of your glasses, then rub them dry. This should get the glass clean, and it may also keep them from fogging up.[13] Be aware that this tip is not officially verified; it shouldn't damage your glasses, but the thick petroleum might gunk up the lenses and make it hard to see. Try it, if you're curious, but do so with a grain of salt.
- Use the empty container as storage. Once you've used all of your Chapstick, you can use the plastic tube to store thick products like toothpaste, soap, wax, and petroleum jelly. Make sure to rinse out the compartment beforehand to remove the waxy residue. If the lid is intact, try using the container to hold basic survival gear: a fishing hook, a waterproof match, a band-aid, and some fishing line.[14]
- Try hiding cash in here if you're traveling. Fold paper bills and roll them in. This can be a discreet way to keep your money close and safe.
- Make a fishing lure. Break off a small chunk of lip balm and attach it to your fishing hook. This may simulate a salmon egg, a grub, or another basic bait.[15] You probably won't be able to re-use the chunk – but it might help you catch a fish, in a pinch.
- Consider carrying a small tub of Vaseline. This performs many of the same functions as Chapstick, and it may be easier to scoop and apply in volume.[16]
EditSources and Citations
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