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How to remove visceral fat! We propose an exercise / meal plan that you can continue every day!

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Must-see for those who are worried about their stomach! In this article, we will introduce “exercise” and “diet” to reduce visceral fat. Exercise is a very important point to reduce visceral fat. Why don’t you take this opportunity to review your exercise and eating habits in consideration of your health.

There are two types of body fat

There are two types of body fat. “Visceral fat” and “subcutaneous fat”. Visceral fat has the characteristic of being easily attached in a short period of time, but it can also be removed in a short period of time. It is a visceral fat that is relatively easy to attach to adult men, but it also attaches to women. If your abdomen becomes voluminous, it is a good indication that you have visceral fat. It is often called metabolic syndrome. Subcutaneous fat, on the other hand, is a troublesome fat that is difficult to remove once it is applied, and has the characteristic of being easily attached to the lower body.

Causes of increased visceral fat

There are three main causes of increased visceral fat. I eat too much, drink too much, and lack exercise. Modern people tend to prefer greasy foods compared to the past. The number of meals at homes centered on Japanese food has decreased, and the number of people eating out and eating at convenience stores has increased. Also, those who like alcohol tend to be over-calorie. As an adult, in addition to a decrease in basal metabolism, if you are not aware of exercise, you will lack exercise. You have the opportunity to walk in the city, but if you live in a car-centered life, you are especially prone to lack of exercise.

What happens if you have too much visceral fat?

Visceral fat is mainly found around the abdomen of the body. If you have too much visceral fat, your stomach will be bloated, so it is called “tummy chubby body shape”, “apple body shape”, “metabolic body shape”, etc. Visceral fat follows a surface called the “mesentery” deep inside the abdomen. And if the visceral fat increases, more and more fat will be attached between the internal organs, and the abdominal circumference of the body will become chubby.

metabolic syndrome

Metabolic syndrome is diagnosed when there is a possibility of multiple lifestyle-related diseases even if they are not individually diagnosed as lifestyle-related diseases. The lifestyle-related diseases are hypertension, diabetes, and dyslipidemia. These are easy to merge and are said to be affected by obesity. How to lower the number of lifestyle-related diseases can be expected by improving exercise and diet. Metabolic syndrome is said to be caused by obesity, so it can be said that it is closely related to visceral fat.

How to reduce visceral fat

The most effective way to lower the visceral fat level is to “exercise”. It is said that “aerobic exercise” is especially effective. At the same time, we will improve food and drinks. In addition, as a characteristic of people who increase visceral fat, there are statistics that sleep time is 5 hours or less, so it is important to eliminate sleep deprivation and get enough sleep.

aerobic exercise

Compared to subcutaneous fat, visceral fat is easier to remove by exercise. Therefore, “exercise” is very effective in reducing visceral fat. Among them, “aerobic exercise” is especially effective in lowering visceral fat. Aerobic exercise uses the power of oxygen to burn the body’s sugars and fats. Generally, it is said that aerobic exercise will be effective if you do it for 20 minutes or more a day.

Review of eating habits

It is also important to review your eating habits to remove visceral fat. If you tend to rely on eating out or eating at convenience stores, your nutritional balance will be lost. Furthermore, it is not uncommon for people who like alcohol to drink evening drinks every day. Alcohol is high in calories and promotes appetite, so you eat too much. This can cause a lumpy stomach and obesity.

Eliminate sleep deprivation

According to statistics, the average sleep time of people with a lot of visceral fat is 5 hours or less. It means that there is a deep relationship between sleep time and the body’s visceral fat. Studies have shown that short sleep times can increase hunger and appetite. Do you ever want to eat a midnight snack when you sleep short and stay up late? A midnight snack is a great enemy when it comes to removing visceral fat. We recommend that you sleep at least 8 hours.

6 recommended exercise plans that you can continue every day!

Exercise not only reduces visceral fat, but is also effective in relieving stress and lack of exercise. And as a result, you can expect a diet effect for the whole body. It is recommended for both men and women who want to reduce the plump abdominal circumference and visceral fat of the metabolic syndrome, and those who are concerned about obesity. And when exercising, don’t forget to rehydrate.

Exercise to reduce visceral fat ① Running

When you run, be aware of the time you run. After running for more than 20 minutes, fat will gradually start to burn. And I recommend running at a pace that suits you, not too fast and not too slow. Let’s run with the image of “I can run while talking to people” and “It may be a little tight but it feels good”. By continuing daily, you can expect a dieting effect, which will lead to a decrease in the value of visceral fat.

Exercise to reduce visceral fat ② Walking

Walking is an exercise that you can easily start if you have comfortable shoes. Walking is an aerobic exercise, so you can expect a dieting effect by continuing for 20 minutes or more. Walking in the cold season is especially effective for the body. It uses energy to warm your body, so it’s more effective than walking the same amount of time in the summer. The trick is to start with a short distance and time every day.

Exercise to reduce visceral fat ③ Swimming

Swimming has one-sixth the gravity of land, so you can train without straining your knees or hips. Also, because you breathe consciously, you can expect the effect of reducing the visceral fat of the body. It will be easier to continue if you start with underwater walking and gradually change to something that puts a load on your body. Swimming naturally consumes calories depending on the water temperature, even if you are in the water. And thanks to water pressure, blood flow is also promoted, metabolism is high, and it becomes easier to lose fat naturally.

Exercise to reduce visceral fat ④ Yoga

Yoga is also recommended for women who are not good at exercising. Yoga has many benefits besides the diet effect. The benefits are all that are good for women, such as improving sensitivity to cold, relieving constipation, improving basal metabolism, adjusting autonomic nerves and adjusting hormone balance. Therefore, it is a popular sport for women. Please note that yoga cannot be expected to have a dieting effect immediately. However, if you continue, the effect will appear.

Exercise to reduce visceral fat ⑤ Cycling

Cycling is a sport that you can easily start with a bicycle. And you can exercise with less strain on your body. It’s also an aerobic exercise sport that takes in enough oxygen, so it’s perfect when you want to get rid of the visceral fat around your abdomen. Cycling is said to be an exercise that consumes a lot of calories. And since cycling is an exercise that you can do while enjoying the scenery, there is also the advantage that it is easy for women who are not good at exercising to work on it.

Exercise to reduce visceral fat ⑥ Muscle training

Muscle training is an anaerobic exercise. There are various merits of muscle training. It improves the effect of aerobic exercise, increases basal metabolism and makes it difficult to gain weight, and improves poor circulation and swelling. Muscle training can be said to be an exercise that can be expected to have a positive effect on women like yoga. It also improves sleep quality and relieves stress. Besides the diet effect, there are many nice benefits. It takes about a month for muscle training to be effective, and it is important to continue.

Recommended meal plan that seems to be continued every day!

Dietary improvement is important for removing visceral fat. Not only lack of exercise, but also eating habits are greatly involved in the so-called metabolic syndrome, which causes the abdomen to become voluminous. If you drink too much alcohol or eat too much food, you will not only get fat, but you will end up with chubby visceral fat around your abdomen. Women are also more likely to have visceral fat after menopause. Visceral fat, which both men and women should be careful about, can be improved by reviewing their diet.

Japanese food is recommended

We recommend that you refrain from eating out as much as possible and eat a well-balanced meal such as one soup and three vegetables. However, suddenly, when it comes to “let’s cook ourselves mainly in Japanese food”, the hurdles are high. It is important to continue improving food and drink like exercise. Many Japanese dishes are time-consuming, so it is recommended that you first add natto and tofu to your daily diet so that you can continue daily. Miso soup is a versatile dish. If you make it with plenty of vegetables, you can get the nutrition of the vegetables and get a feeling of fullness.

3 Eat regularly

Eating three meals regularly has the effect of making it difficult to store visceral fat. In addition, eating three meals raises the body temperature and raises the basal metabolism, leading to a diet effect. Even if you eat three meals, eat an appropriate amount in a well-balanced manner. If you eat only the same foods and drinks, your diet will be biased. In particular, it is recommended to use foods that are rich in protein and dietary fiber. It is difficult to continue if you are aware of the balance of each meal, so let’s check the balance of meals every day or several days.

Eight minutes

The important thing when eating is to finish the meal in eight minutes. It is important to chew slowly and eat well to be satisfied with your stomach. Eating fast makes it harder for you to feel full, so you end up eating too much food and drink. After eating a bite, it is also effective to put chopsticks on it. Getting into the habit of eating slowly is a great way to get rid of visceral fat. And it also leads to improvement of constitution.

Small stomach measures

Even if you devise various things, you may get hungry. Being too hungry and too patient is actually not a good thing for a diet. Warm soup, miso soup, yogurt, etc. are recommended as measures against hunger. This is because eating warm foods makes it easier to feel full. Yogurt is also rich in protein and low in calories.

Don’t eat before bedtime

It is recommended that you finish your dinner at least 3 hours before you go to sleep. If you eat it before bedtime, your body will work to digest it while you sleep, and you will sleep lighter. This will reduce the quality of your sleep, resulting in a virtuous cycle of visceral fat. We also recommend non-caffeine drinks before bedtime. Water, roasted green tea, hot milk, herbal tea, etc. are non-caffeine and have a relaxing effect.

Be modest in alcohol

Alcohol is a great enemy when reducing visceral fat. However, you may go out drinking with them. In such a case, be careful not to drink too much alcohol. Drinking too much alcohol has the effect of increasing your appetite. As a result, I eat too much and I am on the road to obesity. Drinking alcohol happily can also relieve stress. However, if you want to get out of your metabolic syndrome for your health, moderate your alcohol intake.

Precautions when reducing visceral fat

It’s important to keep up the good work, saying, “I’m worried about my abdomen, I have to work hard on my diet because I have a metabolic syndrome!”, But there are some precautions to be taken when lowering the visceral fat value. I will introduce it in three parts.

Be careful not to limit your diet

It is not recommended to “diet only” when removing visceral fat. Aerobic exercise and a well-balanced diet are important when dieting to reduce visceral fat. If you only restrict your diet, you will lose muscle and, as a result, your body’s metabolism will slow down. When the metabolism of the whole body is reduced, it becomes difficult to remove the fat around the abdomen.

Be careful about skipping meals and reducing body fat

It is not recommended to skip meals. This is because the blood sugar level rises at once the next time you skip a meal and eat. If that happens, you will eat sick and it will have the opposite effect of a diet that loses fat. Be careful as you may end up in a state where your metabolic syndrome progresses.

Be careful not to worry too much about body fat and exercise excessively

Exercise is good for your body. But that refers to “moderate exercise.” If you do “excessive exercise”, there is a risk that people who lack exercise are likely to get injured. Exercising a lot for a long time is not good for your health. Let’s round up the exercise around 90 minutes as a guide. Aiming for “moderate exercise that can be continued” is effective in lowering visceral fat and is also an anti-obesity measure.

summary

How was it? It was found that “exercise” and “diet” are closely related to visceral fat. Lowering visceral fat also prevents metabolic syndrome with a lumpy abdomen. There are various risks associated with metabolic syndrome, so why not take this opportunity to review your exercise and diet and try to reduce visceral fat.

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What You Need To Know About Hair Loss & It’s Causes

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hair loss

Talk to any woman over the age of 30 and you’re likely to hear about hair loss. In fact, it’s one of the most common issues that women deal with. And while there are many causes, not all of them are clear-cut. In this blog post, we will explore some of the most common causes of hair loss and how you can best combat them. Hair Loss After COVID. We will also provide tips on how to identify and treat scalp problems like dandruff and psoriasis, which can cause hair loss in their own right.

The Top Three Causes of Hair Loss

Hair loss can be caused by a wide variety of factors, but the top three most common are: genetics, hormones, and environmental factors. Genetics account for up to 80 percent of hair loss, while hormones like testosterone and estrogen play a role in around 30 to 50 percent of cases. Environmental factors, such as exposure to chemicals and weather conditions, can cause hair loss in about 10 to 15 percent of people.

What You Can Do About It

If you’re experiencing hair loss, there are a few things you can do to help restore your scalp’s health. Here are a few tips:

1. Cut down on stress: Levels of cortisol, the “stress hormone,” can lead to thinning hair. So try to reduce your levels of stress in your life by relaxing and taking breaks often.

2. Get enough protein: Protein helps maintain hair quality and growth, so make sure to eat plenty of it every day. Good sources include meat, fish, eggs, nuts and seeds.

3.Avoid harmful chemicals: Chemicals that can damage hair include dyes, hair straighteners, harsh soaps and lotions, and products containing silicone or mineral oil. Try to avoid using these types of products as much as possible if you want healthy hair.

4. Eat healthy foods: Eating a balanced diet that includes lots of fruits and vegetables will help keep your scalp healthy overall. Also be sure to include some good sources of omega-3 fatty acids like salmon or Omega-3 fortified eggs in your diet.

How To Stop Hair Loss Quickly

If you are experiencing hair loss, there are a few things you can do to help stop the problem. Hair loss is common and can be caused by many different things, but it is usually due to a combination of genetic and environmental factors. If you have lost a lot of hair in a short period of time, it may be due to an illness or another condition. However, most hair loss is simply natural aging. The good news is that there are ways to stop hair loss and improve your chances of regaining your hair.

One of the first steps you should take is to see your doctor. If you think that you may have an illness causing your hair loss, your doctor will perform a thorough examination and may recommend tests to determine the cause. If you do not have any obvious causes for your hair loss, however, there are some simple things that you can do to speed up the process and prevent further damage.

Eat a healthy diet: Make sure that you are eating foods that will help promote healthy hair growth. Foods that contain nutrients like zinc, iron and vitamins B6 and B12 will help keep your hair follicles functioning properly and increase your odds of regaining lost hair.[1]

Consume plenty of water: Drink plenty of water every day to stay hydrated and help protect against scalp dehydration which can lead tohair loss.[2]

Avoid using harsh chemicals on your scalp: Harsh chemicals can irritate the skin on the scalp and

Conclusion

Hair loss is a common issue, and there are many possible causes. If you’re struggling with hair loss, it’s important to know as much about it as possible so that you can start to make some progress. In this article, we’ll discuss some of the most common causes of hair loss and how you can start to address them. We hope that this information will help you get on the path to restoring your hair health.

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The Importance of Physiotherapy: An Overview

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Physiotherapy is a vital form of healthcare that can help to improve the quality of life for those suffering from pain, injuries, and chronic conditions. Some may ask physiotherapy singapore cost, but other than just a way to reduce pain or aid in rehabilitation following an injury, physiotherapy can actually play a role in all three stages of healing: prevention, treatment, and recovery. By improving strength, flexibility, and range of motion, physiotherapy or a sports injury clinic singapore can help to prevent injuries from occurring in the first place.

The importance of physiotherapy in reducing pain and improving function

Physiotherapy is an important form of treatment for those who are suffering from pain and impaired function as a result of injury or chronic illness. By improving strength, flexibility, and range of motion through targeted exercises and other therapeutic techniques, physiotherapists help their patients to manage their pain more effectively, regain lost mobility, and return to normal everyday activities. 

The importance of physiotherapy in preventing injuries

Physiotherapy is important for a number of reasons, but one of the most important is its ability to prevent injuries. Strong muscles, good range of motion, and flexibility are all important factors in staying safe from injury, and physiotherapy can help improve all of these things. If you are at risk for injuries or have a history of injuries, physiotherapy can be an important part of keeping you safe and healthy.

The importance of physiotherapy in rehabilitation following surgery

Physiotherapy plays an important role in the rehabilitation of patients following surgery. The main goals of physiotherapy are to reduce pain and improve function. Physiotherapy can help to improve strength, flexibility, and range of motion, which can all lead to a quicker and more successful recovery. In addition, physiotherapy can also help to prevent injuries by promoting healthy habits and good movement patterns. Overall, physiotherapy is an essential part of the recovery process for patients following surgery, and it can help them to return to their normal activities as quickly and safely as possible.

Conclusion

Looking at the many ways in which physiotherapy is important, it is clear that this form of healthcare plays a crucial role in helping people to maintain their physical health and well-being. Whether through reducing pain, preventing injuries, or aiding recovery following surgery, physiotherapy can have a positive impact on the lives of those who need it. If you are looking for ways to improve your health and prevent injuries, consider speaking with a qualified physiotherapist today.

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Efficient cleaning! Introducing tips and schedules for general cleaning!

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Save time and energy with an efficient and tidy cleaning method. Here are some tips for successful general cleaning, from the cleaning tips and order that can be used in daily cleaning to how to make a schedule that is useful for general cleaning. Let’s spend comfortably in a room that has been cleaned by cleaning.

Let’s clean up efficiently

It feels good to spend time in a clean room. Cleaning and keeping it clean also contributes to the health of yourself and your family. However, if you live a busy life, it can be difficult to stay motivated to clean. Especially when it comes to general cleaning. Save time and energy by cleaning the tricks in an efficient way and in order.

Tips for efficient general cleaning

Let’s hold down the knack and do the general cleaning well. There are some points to keep in mind in order to proceed with general cleaning efficiently. It is a knack that can be used not only for general cleaning but also for daily cleaning. Try to incorporate the one that suits your home and lifestyle.

Tips ① Do simple cleaning every day

Dust and clean up every day as much as possible. If dust accumulates and hardens, it will take time to remove it during general cleaning. Even if you can’t vacuum every day, use a wiper, cloth, or other tool to remove dust from your furniture and floor. Also, if you make it a habit to put away the used items in their original positions, you can save time when cleaning up.

Use a damp wiper or cloth

If you use a dry wiper or cloth to remove dust, it may cause dust to fly up. However, if water remains after wiping, it will damage furniture and floors. The best choice is a moderately wet wiper or cloth. Use a commercially available wet wipe or squeeze it tightly after wetting it with water before removing dust. Moisture adsorbs dust.

Tip ② Clean in an efficient order

Decide where to start cleaning. The order of efficiency is “top to bottom” and “back to front”. Clean from a high place near the ceiling toward the floor, and from the back of the room toward the entrance. When wiping the shelves, it is efficient to wipe them from the back toward your hands. You can keep it clean by cleaning the lights and then cleaning the floor last, including any dust that has fallen.

Tip ③ Hold down the points and clean

It may not be realistic to thoroughly polish everywhere with a general cleaning. In such a case, try to keep the points down for cleaning. Focus on cleaning areas that are easily visible when dirty. For example, if the metal part is shining, it looks well cleaned. It is also a good idea to clean the drains and ventilation fans in order, which cannot be cleaned normally, and use the remaining areas for regular cleaning.

Wipe the metal parts to finish

You want to keep metal parts such as faucets and sinks shiny. The recommended goods for cleaning metal parts are melamine sponges. Wet the melamine sponge with water and then wipe the metal parts to make it shiny easily. After removing the water stains, wipe it off with a dry cloth. If you leave it wet, it will quickly form scale. If possible, you can keep it shiny by wiping the metal parts with a dry cloth every day.

Tip ④ Use different tools

Make good use of tools according to the type of dirt and cleaning goods according to the location. Citric acid and acidic detergents are effective for alkaline stains such as water stains, and baking soda and alkaline detergents are effective for acidic stains such as oil. Baking soda and citric acid can be used for multiple stains, and even 100% can be easily obtained, so it is recommended. It’s convenient to keep all the tools you need for cleaning in a bucket, which saves you the trouble of picking up the tools.

Use the tools in your house as cleaning goods

Even if you don’t bother to buy cleaning goods, the tools you have at home will be useful enough. For example, toothbrushes and disposable chopsticks are useful for removing fine dust and dirt. Old stockings and socks can be used for wiping and thrown away. If you use work gloves instead of a rag and wipe it clean, it will be easier to clean the details with your fingers. Newsprint and used cloth are also useful goods, so please keep them in stock at home to some extent.

Schedule a general cleaning

Scheduling is essential for efficient cleaning. If possible, schedule a general cleaning early, not after the general cleaning time. Roughly, let’s list what to do with general cleaning. Since large dust is likely to be generated during general cleaning, it is smooth to decide the cleaning date after knowing the dust collection date.

Scheduling is the heart of cleaning!

Make a detailed schedule for the day of the cleaning based on a rough list that you have decided in advance. Since general cleaning focuses on cleaning a wider area than usual, it is important to schedule where, in what order, and how to clean. If possible, make a cleaning list for each room. You can prepare the necessary items in advance by writing the necessary goods in the list, referring to the tips for general cleaning.

The time of general cleaning is not always the end of the year

The end of the year is the norm when it comes to cleaning, but not all rooms need to be cleaned at the end of the year. The time when it is easy to clean depends on the place to be cleaned. For example, if you want to wash large items such as bedding and carpets, we recommend the sunny and crisp autumn season when the laundry dries more easily than in the middle of winter. Cleaning windows and baths may be easier in the spring and summer when using water is not a pain. It is also a good idea to schedule a cleaning period for each room.

Points for cleaning by location

Even if you say general cleaning in a bite, the cleaning method and tools used will change depending on the room. Of course, the points of efficient general cleaning also change from place to place. If you know what to do for cleaning each place and the points, it will be helpful when making a schedule. When cleaning any place, please take good care of the tips.

kitchen

Take out what is in the refrigerator or cupboard and wipe the inside of the shelf clean. Please take this opportunity to check if there are any foods that have expired. If you can move appliances such as microwave ovens and rice cookers, remove the dust that collects on the back and underneath the machine. Since the electrical appliances themselves are also unexpectedly dirty, wipe the surface with a cloth soaked in water diluted with detergent. It is also recommended to use a disinfectant wet wipe.

Clean sink and drain

Clean the inside of the sink and drain when cleaning. Baking soda is effective for slimy drains and odors. When you finish your kitchen work, you can disinfect it by running water diluted with bleach to prevent slime and odor. The sink can be scratched by rubbing it with a metal scrubbing brush, so use a soft sponge to polish the inside of the sink. Melamine sponge is also a convenient item for cleaning the sink.

Alkaline detergent to remove oil stains

The main part of cleaning the kitchen is cleaning oil stains on the stove and ventilation fan. Alkaline detergent is effective for persistent oil stains. If both oil and charring are stuck to the gas stove’s trivet, soak it in a detergent solution dissolved in lukewarm water for a while. If you’re worried about using chemicals because it’s a place to handle things that get in your mouth, it’s safe to use baking soda instead of detergent.

living

Cleaning the living room starts from the top, cleaning the lights. If the sofa cover or cushion is made of cloth and can be removed, wash it. If you can’t wash it, vacuum it carefully. Even large fabrics such as curtains and rugs should be washed on a sunny day when the laundry is easy to dry. The stain on the wall may be erased with an eraser, so please try it once.

Flooring cleaning points

Clean the flooring along the grain. This is to prevent dust and dirt from entering the wood grain. Vacuum the flooring and wipe it with a rag. At this time, if you use rice broth and rag it, the flooring will be glossy. Some woods cannot be wiped with water, so check the material before cleaning. Finally, wax it to finish. Waxing not only gives a glossy finish, but also makes it less likely to get dirty or scratched.

Focus on carpet cleaning

Carpets are a place where dust can easily collect. If the entire room is covered with carpet, vacuum it carefully by reciprocating the vacuum cleaner many times around the doorways and places where people always pass. To remove stains and odors from the carpet, it is recommended to spray the baking soda solution diluted with water on the entire carpet and wipe it. Please note that the care method depends on the material of the carpet.

The bedroom

Take something out of the closet and vacuum or wipe the inside of the closet clean. At this time, dispose of the unused items that are sleeping in the closet. Bedding should be washed and mattresses should be carefully vacuumed to remove dust. Mites and dust are the cause of allergies. Be aware of frequent vacuuming and bedding changes to avoid collecting dust on a regular basis.

Don’t forget to clean the windows

When the window glass is exposed to light, it is reflected and dirt is hard to see, so it is recommended to use a cloudy day when cleaning the window. The main cause of window dirt is mud and dust, and it is a place where persistent dirt is hard to get on. Therefore, it can be cleaned cleanly without using detergent. If it is very dirty, it is a good idea to use carbonated water. After wiping with water, wipe it dry, and finally use newspaper to wipe off any rag fibers or debris left on the window.

Bath · Toilet

Because the bath and toilet are places that we use every day, we want to clean them carefully and thoroughly during general cleaning. Take out what is in the bath / toilet and clean the shelves. The wall of the toilet is especially often overlooked. There are splashes of water and dirt on the walls of the toilet. Cleaning the walls may reduce the odor of the toilet. Mold on the rubber packing of the bath can be removed with a chlorine spray or oxygen bleach.

Citric acid to remove water stains

Dirt on baths and toilets such as water stains and sebum is alkaline stains. Citric acid is effective for cleaning alkaline stains. If you use water containing citric acid as a spray, you can use it not only for cleaning baths and toilets, but also for cleaning the entire house.

Get the hang of it and make your home shiny!

There was a knack for a successful general cleaning. Let’s use the tips for everyday cleaning. If you get the hang of it with regular cleaning, general cleaning will be easier. If you make a schedule or write out a list so that you can see the cleaning status, you will feel a sense of accomplishment. Let’s spend a refreshing day in our shiny home with efficient cleaning.

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