The backbend into bridge is the most advanced version of the bridge. To execute this move, you start in a standing position and slowly bend backward until your hands come to the ground and you're in bridge position.  To begin, stand up with your feet planted firmly on the ground, shoulder-width apart.  As you become better at backbends, you can bring your feet in closer together when you perform this exercise. The other way to exit bridge is by kicking your body back into a forward facing position. To do this:  Bend your knees more and bring your feet in closer to your body. Push your head farther through your arms so that you're looking at your feet. Stand on your toes and transfer your weigh to your non-dominant foot. Raise your dominant foot off the ground to about knee-height. With your non-dominant foot, push off the ground as you kick your dominant foot up and over your head, followed by your other foot. Place your dominant foot on the ground when it reaches and then your other foot as it comes around, and from there you can stand up.

Summary: Stand up straight. Exit bridge pose with a backbend kickover as an alternative.


Although heartburn and indigestion are different, indigestion can lead to heartburn. Indigestion, or dyspepsia, is mild discomfort in the upper part of your abdomen that is usually accompanied by a feeling of fullness. Heartburn, on the other hand, is a painful, burning feeling just below or behind the breastbone.  This is caused by a “reflux” of stomach acid and food into the esophagus (the muscular tube that leads to your stomach).  Additional signs that you have heartburn or indigestion include fullness and discomfort after eating and/or a burning sensation below the breastbone generally after eating. See if you have any sensitivity after eating certain foods, such as gluten, eggs, or peanuts. Try eliminating the foods from your diet for 4 weeks to see if your symptoms improve. Small intestine bacterial overgrowth, or SIBO, can cause cramps, bloating, gassiness, and abdominal discomfort. Talk to your primary healthcare provider if you have any of the symptoms to see if there’s a prescription antibiotic or antifungal you can get. Lifestyle changes can help prevent and resolve heartburn and indigestion. Over-the-counter antacids or acid blockers can help relieve heartburn and indigestion. Many different forms are available on the market. Some antacids can have side effects such as constipation or diarrhea. Talk to your pharmacist or doctor to choose the best one for you. Avoid taking antacids over a long-term period of time since it could make SIBO, malabsorption, or IBS feel worse. If you prefer herbal remedies, alternative medication may help relieve heartburn or indigestion.

Summary: Look for signs of heartburn and/or indigestion. Check for signs of small intestine bacterial overgrowth. Make lifestyle changes. Take antacids for short-term relief. Try herbal/natural remedies.


The best way to avoid an alcohol odor is to prevent it before it occurs. Limit yourself to 1-2 drinks per day,  or up to 3 for special events. The following amounts are equal to “1 drink”:  12 fluid ounces (350 ml) of beer 5 fluid ounces (150 ml) of wine 1.5 fluid ounces (44 ml) of distilled spirits (80 proof) For every beer, glass of wine, or cocktail you consume, drink 1 glass of water. This will prevent you from overdoing it, and help your body to better process the alcohol. This can help prevent any alcohol smell. Anytime you wear an article of clothing out to a party or bar, be sure to clean it afterward. This is especially true for outerwear (like jackets, coats, and hats) and dress clothing (like suit jackets). Having these items cleaned will reduce your chances of carrying around a lingering alcohol odor.  Anytime you bring these items into a drinking situation, there is a chance of them being spilled on. If you don’t have these items cleaned, you may not even notice a spill until you wear the garment again.

Summary: Drink in moderation. Alternate between water and alcoholic drinks. Clean your clothing, including your outerwear.


Start by staying away from foods with added sugar. Bacteria just love sugar, and bacteria cause acne. Also, a number of studies have indicated that low-glycemic index (GI) foods can reduce the severity of acne.  Low-GI foods are those foods that release sugars into your blood more slowly. The lowest GI foods are:  Bran cereals, natural muesli, rolled oats Whole wheat, pumpernickel, whole grain breads Most vegetables except beetroots, pumpkin, and parsnips Nuts Most fruit except watermelon and dates.  Mango, banana, papaya, pineapple, raisins, and figs have medium GI. Legumes and beans Yogurt Whole grains are low- to medium-GI. The lowest GI are found in brown rice, barley, and whole grain pasta. Studies have shown a small link between dairy and acne. If you eat a lot of dairy and have forehead acne, try reducing the amount of dairy in your diet. Vitamin A helps boost your immune system and is a natural antioxidant. Vitamin D helps boost the immune system, helps reduce inflammation, is anti-microbial, and helps reduce oil production. The best way to increase these vitamins is through food.  Foods high in Vitamin A include vegetables, like sweet potato, spinach and other dark leafy greens, carrots, pumpkin, broccoli, red peppers, summer squash; fruit such as cantaloupe, mangoes, and apricots; legumes, meat, liver, and fish.  Foods high in Vitamin D include fish, like salmon, tuna, mackerel, and cod liver oil; eggs, mushrooms; and oysters. Many foods are also fortified with vitamin D.  You can also get Vitamin D through natural sunlight, as this triggers your body to produce the vitamin. Spend about 10 – 20 minutes outside without sunscreen each day. If your skin is darker, spend more time in the sun. Otherwise, be sure to practice sun safety by wearing a broad spectrum, SPF 30 sunscreen, a wide-brimmed hat, and covering up as much as possible. You can also take a D3 supplement. Omega-3 fatty acids are believed to help control oil-producing molecules. You can find omega-3s in food. Seeds and nuts, like flaxseeds and flaxseed oil, chia seeds, butternuts, walnuts, are good sources. Fish and fish oils, found in salmon, sardines, mackerel, whitefish, and shad, also also very effective. Avocados are also a great source. You can also take a supplement.
Summary: Reduce sugar. Reduce dairy. Get more Vitamin A and D. Eat foods high in omega-3s.