| How to Make Hydrogen Peroxide Mouthwash Posted: 23 Aug 2017 05:00 PM PDT There are lots of reasons why someone might want to use mouthwash made from hydrogen peroxide. Some people use it because a dentist instructed them to do so, while others simply want to use products made with natural ingredients. Straight hydrogen peroxide is very harsh, however, so it is important to dilute it with water. The simplest recipe uses just water and hydrogen peroxide, but if you can't stand the taste, you can make a flavored one instead. EditMaking Simple Mouthwash - Pour 1 cup (240 milliliters) of lukewarm water into a dark bottle. You can use a glass or plastic bottle as long as it is dark-colored; light will cause the hydrogen peroxide to degrade faster. Make sure that you are using distilled or filtered water. [1]
- Add 1 cup (240 milliliters) of 3% hydrogen peroxide. Use only 3% hydrogen peroxide. Anything higher could be damaging to your oral and dental health.[2]
- Close the bottle, then shake it to combine the ingredients. Store the bottle in a cool, dark place until you are ready to use it.
- Use the mouthwash no more than twice daily. Pour some mouthwash into a cup. Swish and gargle it in your mouth for about 30 seconds, then spit it out. Rinse your mouth afterwards with water, then discard any mouthwash left in the cup.[3]
EditMaking Flavored Mouthwash - Pour 1 cup (240 milliliters) of water into a dark, glass bottle. Use only filtered or distilled water.[4] You can also use peppermint or spearmint hydrosol instead for a minty flavor.[5]
- Avoid using plastic bottles, as the essential oils can cause the plastic to degrade over time.
- Add ½ cup (120 milliliters) of 3% hydrogen peroxide. It is very important that you use 3% hydrogen peroxide; anything higher could damage your teeth. Most grocery stores sell 3% hydrogen peroxide, however.[6]
- Add 7 to 10 drops of essential oil. Peppermint or spearmint would work the best for mouthwash.[7] You can try another type, such as: clove, grapefruit, lemon, rosemary, or sweet orange.[8]
- Mixing 1 tablespoon (22.5 grams) of honey into the essential oil will help emulsify it.[9]
- Skip this step if a child will be using the mouthwash.[10]
- Close the bottle, then shake it to combine the ingredients. Keep in mind that you will need to shake the bottle each time before you use the mouthwash.
- Use the mouthwash. Give the mouthwash a shake, then swish and gargle a capful in your mouth for 2 minutes. Spit the mouthwash out, then rinse your mouth with water.[11]
- Do not swallow the mouthwash.
- Store the mouthwash in a cool, dark place.
- Store the mouthwash in a cool, dark cupboard.
- Use a dark-colored bottle. An opaque bottle would be even better, however.
- You can treat gingivitis by mixing together equal parts of hydrogen peroxide, water, and Listerine.[12]
- You can use hydrogen peroxide mouthwash to help relieve irritations caused by: cankers, cold sores, dentures, gingivitis, and orthodontic appliances (ie: braces or retainers).[13]
- Always speak with your dentist before using hydrogen peroxide mouthwash to treat oral conditions, such as gingivitis and periodontitis.[14]
- Avoid using hydrogen peroxide on its own unless otherwise directed to by a dentist.[15]
- Do not swallow hydrogen peroxide mouthwash. Doing so will result in an upset stomach.[16]
- Using hydrogen peroxide mouthwash too often can kill the good, beneficial bacteria in your mouth and result in dental problems.[17]
- Regular use of hydrogen peroxide as a mouthwash can irritate your gums. It can also damage crowns, dental implants, and fillings.[18]
EditThings You'll Need EditMaking Simple Mouthwash - 1 cup (240 milliliters) filtered or distilled water
- 1 cup (240 milliliters) 3% hydrogen peroxide
- Dark-colored glass bottle
EditMaking Flavored Mouthwash - 1 cup (240 milliliters) filtered or distilled water
- ½ cup (120 milliliters) 3% hydrogen peroxide
- 7 to 10 drops spearmint essential oil
- Dark-colored glass bottle
EditSources and Citations
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| How to Work Your Inner Thighs at Home Posted: 23 Aug 2017 09:00 AM PDT Sculpted, slim legs may seem hard to get, but fear not! There are great exercises you can try to target the inner thigh muscles and get the legs you've been dreaming of...all from the convenience of your home. Incorporating and sticking to an exercise plan that targets your inner thighs and eating healthy can help keep your legs in shape. EditCreating a Routine - Choose a number of reps. When you work your inner thighs, you need to decide how many reps you will do of each exercise. If you are a beginner, try starting with 15 to 20 reps for each exercise.[1]
- If you are more advanced, shoot for 25 to 30 reps.
- Determine your number of sets. Sets are the number of times you will complete your reps. Sets can either contain multiple exercises, or you can complete multiple sets of the same exercise before moving on to another exercise.[2]
- For example, you may decide to do three sets of 15 reps of three to five inner thigh exercises. Alternately, you may complete three sets of 15 reps of wide squats before moving on to three sets of 15 reps of plank jacks.
- Generally, doing three to five sets is good, depending on your fitness level and number of reps.
- Create a weekly exercise plan. Part of working your inner thighs at home is figuring out how often you will work them. Three to four days each week of inner thigh exercises is a good number of workouts. However, spot training won't get you results. Combine these exercises with cardio, strength training, and healthy eating for the best results.[3]
- You shouldn't work the same muscles every day, so place at least one rest day between your workouts.
EditPerforming Standing Exercises - Do wide squats. Start by moving your feet wide so that you are standing slightly wider than shoulder-width. Your toes should be slightly pointed out. Lower yourself down into a squat position. Hold for a second, and then stand back up.[4]
- Make sure to keep your knees over your feet and behind your toes. The ankles should line up directly below the knees.
- Try a side squat. Get into a wide squat stance, with your feet wider than shoulder-width. Lower down towards your left side, bending your left leg and straightening your right leg. The toes on your right foot should be pointed straight up, towards the ceiling. Extend your arms straight out in front of you.[5]
- Come back to start and repeat the same movement on the other side.
- Make sure your knee stays behind your toes and doesn't push forward over them.
- Try a thigh squeeze dip. Hold on to a sturdy chair, countertop, or other surface. Your feet should be around hip-width apart with your toes straight ahead. Put a medium sized soft ball, towel, or pillow between your thighs. Place your other hand on your hip and lift your heels. Balance yourself on the balls of your feet.[6]
- Lower yourself by bending your knees and moving down about an inch like you were sliding down a wall. Squeeze the ball with your inner thighs. Your body should stay straight, with your shoulders over your hips and ankles.
- Staying on the balls of your feet, straighten your legs as you bring your free hand over your head. You should still be squeezing the ball.
- Lower again to repeat. Complete your reps for one side, switch to the other, and do the same number of reps.
- Try a plie squat pulse. Get in a wide squat position. Raise up onto the ball of one of your feet, keeping the other flat. Bend the knees a few inches. This is your starting position for the pulse. Drop your butt down only a few inches, then quickly raise the few inches. Continuously pulse up and down for your number of reps.[7]
- After you are finished with that side, straighten your leg, then raise the opposite heel.
- You can also pulse for a set amount of time, like 30 seconds, instead of reps.
- Do a curtsey squat. Stand with your feet shoulder-width apart. Place one foot diagonally behind you. Bend both knees as your lower yourself down. Push through the hell to stand back up, kicking your leg to the side.[8]
- Complete your number of reps on one leg before switching legs.
- Try scissor jumping jacks. Start with your feet shoulder-width apart. Jump and spread your feet wider with your arms overhead, like the first movement of a traditional jumping jack. Then, jump and bring your legs back in a "scissor" position.[9]
- Unlike a traditional jumping jack, in a scissor jack you should land with one leg "scissored" or crossed over the other. Your arms should be crossed, too.
- Jump again out to the wide stance with your arms above your head. Then, jump and scissor your legs again, switching which leg is in the front and back.
EditTrying Mat Exercises - Perform an inner thigh press. Lie down onto your back with your knees bent. Place your feet flat on the floor. Place a medium-sized rubber ball or folded beach towel between your knees. Squeeze your inner thighs together against the ball and hold for at least 30 seconds.[10]
- Relax your thighs for around 10 seconds, and repeat the exercise two or three times.
- Perform plank jacks. Lower yourself onto your hands and feet into a plank position. Make sure your shoulders are over your wrists and your back is straight. Keeping yourself stable, jump your legs out as wide as possible. Then, squeeze as you jump them back together.[11]
- If you have a slick surface, you can place towels, paper plates, or gliding discs under your feet and slide your legs wide and squeeze them back together instead of jumping.
- Do frog leg bends. Lie on your back with your legs held straight up. Flex your feet, place your heels together, and turn your toes so your feet make a V shape. Lower and bend your knees, pushing your knees outwards and keeping your feet together.[12]
- Squeeze your inner thighs as you straighten your legs.
- Do inner leg raises. Lay on your right side on a yoga mat. Keep your back straight, bend your arm, and place your upper body weight on the bent arm. Bend your left knee and bring it over your right leg so that the foot is perpendicular to your straight right leg. Straighten your back and keep your head in line with your spine. Flex your abdominal muscles.[13]
- Exhale and raise your right leg up and straight as far as it will go. Stop if your hips start to move or your back starts to curve. Hold the leg at the top for 1 second.
- Inhale and lower the leg slowly.
- Complete all the reps on one leg before switching sides.
- Do scissor kicks. Lie down on your back with your legs flat on the floor. Raise both legs a few inches off the floor. Then, raise one leg higher, then lower it as you raise the other leg, making a scissoring motion. Do this 10 times.[14]
- Then, scissor your legs sideways by crisscrossing your legs. Make sure a different leg crosses over the top each time. Do this for 10 reps.
- Do a clamshell. Clamshells will work your outer rather than inner thighs, but they can be a good complementary exercise. Lie on your side with your knees bent at a 90-degree angle. Fold the arm closest to the floor and lay your head on it. Press your feet together as you lift your top leg, opening your legs like a clamshell. Squeeze your inner thighs as you lower your leg.[15]
- Complete all the reps on one side before switching sides.
EditSources and Citations
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| How to Deal With the Desire to Cheat on Your Partner Posted: 23 Aug 2017 01:00 AM PDT Are you dealing with an office crush or feelings for a friend? This can be a big problem if you're in a committed relationship. Relationships are tough, but can be even trickier when outside temptations creep in. Even if you love your partner, someone new may have caused you to reconsider your commitment. To stay faithful, work to avoid this temptation, manage your desires, and focus on improving your bond with your partner. EditRemoving Yourself from Tempting Situations - Avoid sticky situations. Avoid situations or places where you tend to become a bit flirty. If you know that after a few drinks you don't make the best decisions, then avoid going to bars without your partner or invite them to tag along. Avoid similar locations where you have been tempted in the past, like clubs.[1]
- Stay in groups. Be especially careful to avoid being alone with people who you have been romantic or sexual with in the past. If you have a coworker who you're flirty with, don't go with them alone to lunch. Never spend time with them outside of professional settings.[2]
- If they invite you out to lunch, you can say something like "Actually, I have too much work to do, I'm sorry." You can also see if other coworkers would like to tag along.
- If you must be alone with them, leave the door open and meet in an open space. Keep your interactions professional.
- Talk about your partner. If you find yourself in a tough spot, bring up your partner casually in conversation. This will serve as a reminder to both you and others that you are not available. You don't need to be showy about your relationship, but do continue to make them aware of it.[3]
- For instance, if they bring up a particular show they like you can say "My boyfriend really likes that show, too! I don't care for it that much."
- Wear your wedding ring. This is a great way to show the world and to remind yourself of your commitment. If you have a moment when you're eyeing someone else, you might look at that ring and reconsider these thoughts. If you cannot wear it while working, consider getting a tattoo.[4]
- If you are not married, consider wearing some other symbol as a reminder to yourself. You might consider a bracelet or even a piece of yarn.
- Spend time with faithful friends. Spend a little less time with your single friends while you are struggling with these desires. Your single friends' unattached lifestyle might influence you to do something you'll regret. Opt for more time with your married friends, instead.
- Do not disconnect completely from these friends. Simply avoid going out with them to bars; opt for activities like lunches and movies instead.
EditManaging Your Desires - Call a friend. In the heat of the moment when you feel tempted, call a friend. You can tell them about the situation so they can talk you out of it, or you can use them as a distraction to your desire. Once you get off the phone, you will likely have built up the courage to resist.[5]
- You can say something like "Hey, remember when I was telling you about my coworker Alyssa? Well, she just invited me back to her place for drinks. I need you to talk me out of it."
- You might even call your partner to talk to them, too.
- Get to know their family. If you cheat, you will hurt your family and the family of the other person, too. If this person is a coworker or friend, take opportunities to get to know their family. Use occasions like office Christmas parties to introduce yourself to their spouse and kids.[6]
- If you won't have the chance to meet them, check out their social media so you know what their family looks like.
- Confide in your friends, not those who you're attracted to. If you are having issues in your relationship, avoid confiding in people you have feelings for. Rely on your partner or your platonic friends to discuss these things. You can talk to family, as well.[7]
- You might call up your brother or sister and ask for advice or just vent about the situation.
- Set a time limit. When tempted, step away from heated moments and agree to give yourself an hour to think. Often times, once this time limit is up, the moment will have passed and you will decide against making a bad choice.[8]
- Get in touch with your spiritual side. Spirituality or religion can be a great source of strength during this tempting time. Turn to your local center of worship for help with remaining faithful. Spend time in prayer or meditation at night.
- You can also try becoming more spiritual with your partner. Invite them to places of worship and ask them to pray or meditate with you.
- Imagine your partner walking in. You might have a regular flirtation with someone already going at this point. Imagine your partner's face and feelings if they could see and hear what you are doing. Imagine also if the situation were reversed and they had an inappropriate relationship. Think on how that would feel for you.[9]
- Get to the root cause of your desire. Reflect on your desire to cheat. You might want to cheat because you're not being pleased sexually at home. You and your partner might be fighting a lot lately, as well. Think about what is truly motivating your desires and then work to address them.
- For instance, if you are not happy with your sex life, suggest something new to your partner to spice things up.
- This can be a chance to identify and fix what's wrong in your relationship!
EditFocusing on Your Relationship - Date your partner. Instead of thinking of the sexual or romantic things you could be doing with someone else, do those things with your partner. Surprise them with a gift or a picnic. Take them back to the spot where you first met them. Plan a mini vacation for just the two of you. If you invest in your own relationship, you will be less likely to wander.
- Communicate effectively. When there is a problem, talk to your partner about it. Listen to their opinions, without interruption. Try to have as few unresolved issues between the two of you as possible.[10]
- Avoid yelling or cursing at your partner.
- Write a list of what you love about your partner. Take a moment to reflect on why you fell in love with them in the first place. Write down everything you like about them, from the freckle below their left eye to their kind heart. Celebrate them for the things you love about them rather than finding these attributes in others.
- You might even consider sharing this list with your spouse.
- Evaluate your relationship. Often times, your partner probably makes you very happy; however, the idea that grass might be greener on the other side can poison even the best of relationships. Begin keeping a journal documenting your days, and the status of your relationship with your partner.
- Write down any arguments you had or times when they were kind to you. Think about what you would be missing if your relationship ended due to cheating.
- Make your decision about your current relationship first before getting involved with anyone else.
- Consider an alternative relationship. At the end of the day, some people are just not meant for monogamy. This does not mean that you should cheat, but that you should instead be honest with your partner. They might be feeling the same way and perhaps you two could have an open relationship, instead. Or perhaps, it is time to move on so your partner can find someone whose views on relationships are more in line with their own.
- Get help if necessary. If you have always had a problem with cheating on your partners in the past and you desire to turn over a new leaf, seek professional help. It is unfair to continue entering into romantic relationships with people if you have these unresolved issues. Many counselors can help reshape the way people think about things and create new habits. Find a therapist in your area and make an appointment for a session. Being faithful can sometimes be tough, but with the right supports, you can keep your commitment!
EditSources and Citations
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