Health Tips

Tips for health and health / nutrition awareness.

How to stretch your neck, shoulders, and hips after a long day of sitting

Sitting takes a toll on your body. The easiest way to counteract the negative effects of sitting is by stretching your neck, shoulders, and hips after a long day of sitting. Stretching improves flexibility and is an easy and quick way to improve your overall health. People who sit for long periods are at a greater risk for blood clots and chronic pain. If you work from a desk environment, many stretches can be done while sitting or working. Here are a few examples of stretches that you can do daily to improve your overall health and wellness.

Standing

Don’t forget to periodically stand up throughout your day. Some individuals prefer standing desks. While this may not offer a substantial benefit in terms of calories burned, standing up throughout your day can mean that there are slightly more calories burned throughout your day when comparing the option of sitting down. Standing is a great way to reduce your risk of developing blood clots in your legs!

Lunges

Lunges are a quick, simple way of being able to stretch your legs and lower body. Simply place one leg on the floor, and extend the other leg forward at a 90-degree angle. This exercise will allow you to gain additional mobility in your hamstring muscles. Experiment with the amount of time that you hold this position for – consider holding this position for 30 to 60 seconds initially, and gradually increase the period of time. Once you have completed this exercise for one leg, be sure to repeat it for the other leg.

Neck Stretches

Long periods of sitting create additional pressure on your spinal cord. As you may know, sitting for long periods can also lead to a stiff neck. Begin by relaxing your left shoulder. Tilt your head toward your left shoulder, and hold this position for approximately 30 to 60 seconds. Repeat this exercise for your other shoulder. This is a quick shoulder exercise that will reduce the inflammation around your shoulder muscles.

Pushups

This is not technically a stretch, however, these can have major benefits which are similar to stretching. Pushups are a great exercise for the upper body. This exercise is also a great way to improve your posture, and burn calories. These exercises are a great way to stabilize your back muscles and protect yourself from injury. They help to build your arm muscles and burn calories at the same time. Pushups are also easy to measure! Challenge yourself to do more pushups than the previous day to make it more fun.

Hand Stretches

This is the most often neglected muscle group in our bodies! Hands are useful for everything! We often forget that our hands have muscles as well, and are also prone to stress injuries. Periodically make a fist and hold it for 20-30 seconds. Making a fist can help with stretching the finger muscles to avoid hand injuries.

Sitting for a long period can result in several health risks. That’s why movement and exercise are important for your overall health. It’s very easy to add movement to your day-to-day routine, even if your daily routine involves sitting for long periods. Be creative, but be safe and find new ways to move your body throughout the day. This will help you avoid injuries and possible negative long-term health effects.

February 25, 2024 by johnc Exercise Tips Health Tips Strength Training Stretching 0

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT?

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT? High speed yoga is as the name suggests – doing standard yoga poses at a higher speed. These poses also tend to be more intense than regular yoga poses. It’s an intense experience that is designed to push the limits of the body. You’ll be doing a lot more breathing in and out with speed yoga transitions than you would normally do with a regular yoga pose.

Tabata is different from power yoga because it’s a form of exercise focusing on short intervals. It’s designed to produce elevated heart rates for short periods. HIIT is very similar because it is another form of exercise that focuses on intense intervals of physical activity.

10 minutes of yoga can be a great mood booster, and a great way to start your day. Especially with speed yoga, it’s a great way to get into motion for the day. Tabata, HIIT, and speed yoga are all popular forms of exercise. Any form of movement is always great for your health!

How is fat burned?

Your body consumes fat through a biochemical process. Your body consumes stored fat as energy to perform tasks. You’re always consuming calories, even while sitting. Exercise is the fastest way to consume excess calories that are not needed. Fat leaves the body through sweat and carbon dioxide while you exercise. That’s why it’s recommended to exercise frequently when you’re attempting to lose weight.

When carbohydrates and other fats are consumed, the bloodstream transports these fat molecules throughout the rest of the body. Enzymes break the stored fat molecules down to be used later on during exercise. Fat is burned, and energy is produced! What’s most relevant is that the more you breathe or sweat, the more you’ll burn!

The Verdict

All forms of physical activity are great! Based on the Compendium of Physical Activities, Power Yoga consumes approximately 4 times the number of calories that you would burn from sitting. HIIT and other high-intensity workouts consume 4.3 times the number of calories that you would burn from sitting. There is somewhat of a greater additional calorie burn rate for High-Intensity Interval Training and other intense exercises, but the calorie burn rates are very similar based on the data!

February 3, 2024 by johnc Cardio Exercise Tips Health Tips Yoga 0

Unlocking the Power of Vitamin D: A Guide to Boosting Bone Health and Wellness Through Proper Consumption

Vitamin D is often known as the sunlight vitamin For bone health, it is very important for bone health that you consume it on a regular basis. It’s one of the 4 essential vitamins, and there are plenty of great sources of the vitamin which are available to you. The consequences of a vitamin D deficiency are very severe, meaning it’s important to consume it on a regular basis to maintain your overall health and wellness. Here are examples of sources of this essential and beneficial vitamin. The recommended amount of Vitamin D consumed on a daily basis is 400-800 International Units.

Milk

It’s widely known that milk is a rich source of Vitamin D. In one 8 ounce glass of milk, you’ll find approximately 110 International Units of Vitamin D. Consuming approximately 4-6 8 ounce glasses of milk per day will provide for the full amount of your recommended daily vitamin D serving. Milk also has calcium and other essential vitamins and minerals that benefit your overall health.

Fish

According to the USDA guidelines, Rainbow Trout is a great source of Vitamin D with over 645 International Units. This is followed by salmon at between 383-570, and a serving of only 3 ounces of either fish is able to suffice. Fish is also rich in omega-3 fatty acids which support heart health, and is also known for being a lean source of protein. Fish is the richest source of Vitamin D on the USDA guidelines list.

Orange Juice

Just one cup of orange juice has 114 IU of vitamin D! You won’t necessarily find vitamin D in cold-pressed orange juice because it’s not a natural part of an orange. Vitamin D is often added to standard orange juice before it is sold. This is the same size as a small glass. It’s very easy to get a large amount of your body’s necessary vitamin D when you wake up. Because fat is not required for absorption, orange juice is a great option for adding vitamin D to your diet.

Cheese

Just a tiny amount of cheese is packed with Vitamin D. Fortified American Cheese is another great source of Vitamin D. Just 1 and ½ ounces of cheese has 104 IU of Vitamin D. Naturally, cheese can contain up to 30 IU of vitamin D. Aside from being a rich source of Vitamin D, it’s also packed with other nutrients. These include Vitamin A and calcium, which is a critical mineral for bone health. Cheese is a great snack when you’re looking for a quick and nutrient-packed bite to eat.

Sunlight

Sunlight is another great way to get Vitamin D! This is a perfect option during the summer months. Sunlight also does not cost anything, which makes it an excellent option when the sun is out. Approximately 15-30 minutes of sun exposure per day will provide your body’s required daily amount of Vitamin D. During the winter months, or at times when it’s not possible to go outside – it’s important to supplement with additional Vitamin D.

Vitamin D is important for bone and immune health. Especially during the winter months, you may not be getting enough of it. That’s why it’s important to make Vitamin D a regular part of your diet.

November 13, 2023 by johnc Health Tips 0

How to Recover Faster from Your Home Workout with Anti-Inflammatory Foods

Recover Faster from Your Home Workout witRecover Faster With Anti-Inflammatory Foods

Nutrition is a part of overall health, and a great way to recover faster from your home workout is with anti-inflammatory foods. Here is a brief overview of the benefits of eating anti-inflammatory foods before or after exercise, as well as a few examples of foods with anti-inflammatory properties.

What are anti-inflammatory foods?

Anti-inflammatory foods are foods that have the ability to reduce or slow damage to your body caused by environmental factors, stress, and aging. Too much inflammation results in serious chronic diseases such as heart disease, liver disease, and diabetes.

Anti-inflammatory foods are typically antioxidant-rich sources of nutrition. Olive oil, vegetables, fish, and green vegetables are great examples of anti-inflammatory foods. These are able to have a very positive impact on your overall health and well-being.

1. Anti-inflammatory foods slow aging

Research demonstrates that inflammation in the body is a major accelerant of aging. This is due to damage caused by radical oxygen species in the body. In all parts of the body, including even the eyes, reactive oxygen species are demonstrated to cause inflammation and aging. A study looking at the retina has discovered that reactive oxygen species cause damage to the retina over time.

These anti-inflammatory foods work by restoring antioxidant activity and other critical components of overall health. Free radicals cause damage to DNA and living cells through chemical interactions. Anti-inflammatory foods have Antioxidants that are able to absorb these damage-causing free radicals to prevent further damage.

2. Anti-inflammatory foods are a mood booster

A significant component of mood is nutrition, as there is a clear link between nutrition and improved mood. Your intestines have receptors for serotonin, a chemical that your body uses in order to regulate your mood. When anti-inflammatory foods are absorbed by the intestines, your body’s serotonin levels get a major boost. As added evidence of the benefits of anti-inflammatory foods, processed foods have the opposite effect.

3. Anti-inflammatory foods help your body heal faster

Anti-inflammatory foods are great for helping your body counteract the effects of chronic disease. Inflammation is the body’s response to being injured. Over time, too much inflammation is what causes chronic heart, brain, lung, and liver diseases. Because anti-inflammatory foods support the immune system, this means that your body is able to recover quickly from illnesses or even exercise. Furthermore, anti-inflammatory foods are able to lower cholesterol levels.

As you know, exercise puts a lot of stress on the body. You are probably very familiar with the post-workout aches and pains that you may experience. The reason why you feel this way is because of the stress caused by exercise. Anti-inflammatory foods counteract these effects by reducing post-workout inflammation.

Citrus

Citrus fruits (Oranges, Limes, and Lemons) are a rich source of Vitamin C and other antioxidants. These vitamins are able to absorb the damage-causing free radicals. The Vitamin C found in citrus fruits is also critical to the functioning of your immune system.

Leafy Green Vegetables

Leafy green vegetables are always a very rich source of antioxidants. Kale is a widely recognized source of antioxidants. It is packed with Vitamins A, C, and K as well as carotenoids. Leafy green vegetables are always a great source of nutrition as natural superfoods.

Spices

Turmeric is another common source of antioxidants. As a spice, it’s known for its powerful free-radical absorbing abilities. It has also been demonstrated to improve memory and overall cognitive health on top of its antioxidant benefits

Incorporating antioxidants into your diet is the best way to improve your health. If you’re looking for a way to improve your nutrition and recover quickly from exercise – add antioxidants to your diet!

October 9, 2023 by johnc Health Tips obesity 0

Small Steps, Big Gains: Incorporating Desk Micromovements for a Healthier Workday

If you don’t have enough time for exercise throughout the day, incorporating desk micromovements can help. Every time you tap your foot or even twiddle your thumbs, you’re burning calories! These are great examples of micromovements that can help you incorporate more physical activity throughout your day. Here are some great examples of micromovement exercises that you can incorporate into your day for more physical activity!

Tap Your Toes

One of the biggest risks to sitting for long periods of time is Deep Vein Thrombosis. Tapping your toes is a great way to increase circulation in your legs, and burn calories at the same time. Tapping your toes is a great way to help mitigate the effects of sitting for long periods of time and reduce your risk for Deep Vein Thrombosis. These small incremental activities can add up to a lot of calories burned over time!

Breathe In and Breathe Out

Simple deep breathing exercises are also great for burning calories. A study conducted at a hospital over 26 days, featuring 20 obese patients on a low-calorie diet showed improvements in exercise capacity. Comparing the experimental group with the control group, the experimental group patients performed better on a 6-minute walking assessment. Breathing does burn a tiny amount of calories. However, deep breathing exercises are very beneficial because they promote a healthier overall appearance. Deep breathing exercises are also very beneficial for your mood. A deep breathing exercise can take as little as a minute. Just take a deep breath for 20 seconds, hold it for 20 seconds, and exhale for 20 seconds.

https://pubmed.ncbi.nlm.nih.gov/20805830/

Shoulder Rolls

Do you feel a lot of tension in your shoulders? These are easy exercises which you can do while sitting in a stationary position. Shoulder roll exercises are designed to stretch your trapezoid muscles. If you feel a lot of tension on your back and neck, shoulder rolls are a great way to relieve some of the tension. This form of exercise can also improve your ability to lift weights or perform other more intense exercises that rely upon your back and shoulders. However, you’ll have to be very careful when performing these exercises. It’s best to avoid forward and backward motions, and strictly perform an up and down motion while doing shoulder roll exercises.

What Muscles Do Shoulder Shrugs Work? | livestrong

Shoulder Shrugs: Muscles Worked, Benefits, and How To (healthline.com)

Head Nodding

Did you know that nodding your head can have benefits to your physical health? Neck strength is an important part of your body. Head nodding can help strengthen the muscles in your neck. Head nods are cited as a potential exercise that can help alleviate neck pain. If this is something which you experience as a result of a job which requires long periods of sitting, head nodding exercises can help.

Recent Advances In Therapeutic Exercise For The Neck: Implications For Patients With Head And Neck Pain – BPhty – 2003 – Australian Endodontic Journal – Wiley Online Library

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

August 31, 2023 by johnc Exercise Tips Health Tips Resources Stretching 0

Crushing Fitness Goals while at a Startup: Tips for Exercising Around Late-Night Schedules

Although you may be busy, it’s possible to exercise around your late-night schedule while at a startup! Although startups require a demanding work schedule, don’t let that deter you from getting the physical exercise that you need in order to meet your fitness goals. Exercise has a ton of both mental and physical benefits. You just need to be creative to ensure that you’re getting the right amount of exercise that you need. Here are a few tips to craft your workout routine around your busy startup schedule!

A few minutes at a time is better than nothing to exercise around your late-night schedule while at a startup

If you only have a few minutes each day, a little bit of physical activity can be better than none at all. A quick 10-minute jog outside, this will give you a quick boost of energy! You’ll also be able to have the cardiovascular benefits of increasing your heart rate. A 2011 study indicates that significant benefits in terms of better mood scores were demonstrated following a 10-minute jog. The outdoors, fresh air, and the burst of physical activity will help you gain more clarity and focus.

Stretching!

Stretching is always a great way to build your body’s core physical strength. It is a quick and easy exercise that you’re able to do at your desk. This study indicates that between 10-30 seconds of stretching is able to increase your muscular range of motion. If you don’t have time for a jog, then a quick stretch is the best option. Although you won’t be able to have the cardiovascular benefits of a jog, you’re still able to benefit from the muscular strength gains.

Deep Breathing

Looking for a quick way to improve your mental health? Try deep breathing exercises. These are fast, and are correlated with lower anxiety and stress levels. If you’re working a hectic startup schedule, these exercises can help you calm down. With 30 minutes per day of deep breathing exercises, 40 participants in a study in China displayed lower stress and cortisol levels following the end of an 8 week period. Deep breathing exercises are fast, and are great for releasing tension that you have built up.

Jumping Jacks

Jumping jacks are a great exercise for cardiovascular health. They are often part of a high intensity interval training program. Following a 20 minute, 4 time per week, 4 week series of jumping jacks and HIIT exercises, participants in a study showed lower stress levels and lower resting heart rate. This demonstrates that quick and simple cardiovascular exercises for a brief period of time on a daily basis can impact your cardiovascular health and overall stress level. The study recommended exercising within 64% to 94% of the recommended maximum heart rate for the most benefit.

July 29, 2023 by johnc Health Tips 0

What Are the Most Effective Fitness Routines for software developers working at home to build strength?

software developers working at home build strength

Being a software developer who works at home often means having a very busy schedule, and it may be difficult for software developers working at home to build strength. A large part of that time will be spent sitting, in front of a computer screen. While this means a lower risk for injury, it also means less opportunity for exercise throughout the day. However, it can be difficult to build strength when you’re sitting all day. Here are a few good exercises for building muscular strength. These are all exercises which you can do in a spare 5-10 minutes

1. Pushups

This is an easy exercise that does not require any equipment. It can be done at home in very little time – one of the best, most effective exercises for building strength. They target the arm, chest, and shoulder muscles. This is a great example of an exercise which you can do for just minutes every single day and will definitely feel the rewards if you do it consistently over time.

2. Jumping jacks

This may seem like a childish exercise, but jumping jacks are great for building strength. These are primarily targeted to your lower body muscles such as hip and calf muscles. It also has cardiovascular benefits, as these trigger blood circulation. These exercises are really simple – on a flat surface, extend your feet outward as you jump and raise your arms above your head at the same time. You can do these in a few minutes each day.

3. Squats

A body weight squat can be very powerful, targeted at your glute and thigh muscles. It requires you to stand with your back bent down as if you were in a squatting position, but you don’t fully squat. If this exercise is too difficult, then you may want to consider resting one knee on the ground.

4. Grip Exercises

Grip strength is an important part of your overall strength. It’s worthwhile to exercise these muscles, especially if you’re using a keyboard intensively. You can use hand grippers to improve your hand strength. Hand strength is a critical part of strength, since you’ll use this form of strength as a part of your day-to-day life. Hand grippers are relatively inexpensive, and take up very little room. Alternatively, if you have dumbbells a simple carrying exercise can also help you build grip strength.

5. Planking

Planking is an easy way to build up core muscle strength. It’s a quick and easy exercise that you can do at home. Planking is very simple – all you need to do is hold a pushup position. It targets the core muscles in the abdomen, but it also helps build strength in the rest of your muscles including your arms and legs.

March 21, 2023 by johnc Health Tips 0

What exercises are best for programmers who sit all day?

With most experts agreeing that sitting for long periods is dangerous for a person’s health, it means a potential brand new long-term health risk for programmers. Fortunately, there are plenty of exercises are best for programmers who sit all day. But, the great news is that you’re able to counteract these negative effects if you add exercise to your routine. It’s a wise idea to take breaks throughout the day and make exercise a part of your routine. You have plenty of good options to incorporate movement in your daily routine to counteract these negative effects. Here are some great examples of exercises that you can do throughout the day without having to leave your home or travel very far!

Planking

This is a simple exercise that you can do on the floor, and it allows you to regain strength in your whole body. Even if you have only a little bit of time, a quick planking exercise can stretch your muscles. All you need to do is hold a push-up position for a specific length of time, such as 30-60 seconds. It’s an exercise which is targeted at your core muscles in the lower back. Planking is also able to help you build strength in your biceps since you’re using these muscles to lift yourself off the ground.

Walking

Do you get breaks throughout your workday? If so, then it’s a great opportunity for you to get outside and walk. First and foremost, you’re going to experience nature and fresh air when you walk outside! This is definitely a huge mood booster. On the other hand, walking benefits your cardiovascular system. It also burns calories, and even a little bit of walking per day reduces your risk of a major cardiac event. For even better results, try a jog or a run for additional calorie burn.

https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

Stretching

This is an exercise which is beneficial if you are extremely busy. Stretching even for 20-30 seconds periodically throughout the day can have an enormous benefit to your body to counteract the benefits of sitting. As an added plus, you’ll improve your mood on top of the increased strength and greater flexibility which you’ll gain from regular stretching.

https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00418.2022

Cycling

Although not a home exercise, it’s still one that you don’t have to be a gym member to do. Cycling is an exercise which is common among software developers. It allows you to have the opportunity to get outside. If you need to run errands which are close by, then consider pedaling to them instead of driving your vehicle. This is a great cardiovascular exercise that will also save you a little bit of money on gas. Every minute on a bicycle burns about 5 calories according to this calculator.

https://keisan.casio.com/exec/system/1350958587

Jump rope

Thought this was just for elementary school kids? This is a fun exercise that you can do in just minutes every day. Jumping rope is a great exercise for burning about 600-800 calories per hour, depending on the level of intensity. It’s a fun exercise that’s simple to do and is great for losing weight. You don’t need to do the entire hour of jump rope at once. Jump rope also helps to strengthen your leg muscles.

https://captaincalculator.com/health/calorie/calories-burned-jumping-rope-calculator/

March 10, 2023 by johnc Health Tips 0

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up? You’re probably most familiar with the ones which you have seen before which are a specific weight – such as a 10 pound or 50 pounds. But, there is another option as well – adjustable weight dumbbells. As the name implies, adjustable – meaning that you can change the weight setting on them. You can have multiple weights in one with these adjustable dumbbells.

How Do They Work?

They are almost similar to barbells, except they are hand-sized. They allow you to add or remove individual weight plates to them. Typically, adjustable weight dumbbells have a dial setting on them for you to use in order to adjust their weight. When you turn the dial, you’re able to adjust the weight to be at the setting of your choice. You would use them as you would use any other piece of exercise equipment at home.

How are adjustable dumbbells different from fixed-weight dumbbells?

Fundamentally, they are the same piece of equipment. They are both really easy to use, but the biggest difference (in terms of usability) is that fixed-weight dumbbells are a single (whole) piece of equipment. With adjustable weight dumbbells, there are multiple plates which comprise these. Ultimately, what this means is that adjustable weight dumbbells are not typically as portable as fixed-weight dumbbells but these do offer several benefits.

What are the benefits of an adjustable versus Fixed-Weight Dumbbell?

They are no different than any other dumbbell. With these weights being adjustable, you’re able to change the setting on them in order to choose the amount of weight to lift. Regular dumbbells are set to a pre-set amount. If you would like to have the benefit of multiple weights available in a single weight, then an adjustable weight dumbbell is a great choice!

What is the Range of an adjustable versus fixed-weight dumbbell?

The great thing about owning an adjustable dumbbell is that these come in a wide range of weights. Some offer higher weight ranges than others, but many can go up to 80 pounds. This means that as you gain in endurance and strength, you’re able to increase the weight of the dumbbells which you are using for your exercises. With single weight dumbbells, you would need to own several of these in order to accomplish the same thing.

Cost

Adjustable weight dumbbells are more costly than single-weight ones. However, you would only need to own one or two of these to cover a wide range of exercises which you’re looking to do – versus several single-weight dumbbells. A complete set of high-quality ones will cost hundreds of dollars. As you increase the amount of weight which you add to your dumbbells, the cost of these will increase as well.

Bottom Line

Are adjustable versus fixed-weighted dumbbells better for a home gym set-up Adjustable weight dumbbells can be a great choice, especially for a home gym. Dumbbells are always a great choice for many upper-body exercises. If you have limited space at home, then you should definitely consider adding these to your home fitness equipment collection. If you’re looking for a whole-body workout, you may also want to consider adding resistance bands as well.

February 21, 2023 by johnc Health Tips 0

What should I consider when buying resistance bands online?

should consider before buying resistance bands online

Resistance bands are an essential part of a good workout, but there are many things that you should consider before buying resistance bands online! If you’re planning to buy these online, remember that there are plenty of great choices for exercises which you can do with these. However, not all resistance bands are created equally. Here are a few things to keep in mind when shopping for the best resistance bands to buy.

What style of resistance bands do you prefer?

There are two styles: Cable style and loop style resistance bands. Cable style resistance bands have a handle on either end for you to hold onto while you’re exercising. Loop resistance bands are in a circular loop but are a rubber shape – you’ll hold on to either end of the band while you’re using this style. If you’re planning to wrap the bands around your back, you might prefer the loop style bands as they may be more comfortable for you to use. On the other hand, cable style bands are great for doing ab and hamstring exercises.

How much weight would you like to simulate?

Resistance bands are able to simulate weight, and not all of them are created equally. Some resistance bands are able to simulate the equivalent of 600 pounds, while others are able to simulate 30 pounds. These bands are color-coded, depending on the manufacturer’s specifications. This is a huge benefit of using resistance bands – you’re able to simulate a lot of weight without having to lift and store heavy weights. You’ll want to check with the manufacturer for more information on the weight that the bands are able to simulate.

What do you plan to use them for?

There are a multitude of resistance band exercises which you’re able to do. You might be planning to do hamstring exercises, or you might be planning to use them for your arms. These uses make resistance bands a fantastic form of whole-body exercise. They can also be incorporated with crunch exercises or even leg exercises.

Resistance bands are a critical part of any home exercise routine. You should definitely incorporate these items into your fitness habit. On top of that, you’re able to take these resistance bands with you on the go. Furthermore, another huge benefit to using these is that they take up very little room in your home. Once you get a pair of resistance bands, you’ll be able to turbocharge your fitness routine.

December 23, 2022 by johnc Health Tips 0