Megan Santiago's Blog, page 19

The Best Mental Health Assessment Tool- Comprehensive Mental Health

Most people are able to make time to take care of their physical health during their daily hustle and bustle. However, many of them almost completely sideline their mental health. We must realize that having a healthy mind is equally as important as physical health. This is why I take a holistic approach to a comprehensive mental health.

For this reason, we should prioritize our mental wellbeing and speak up against the stigma attached to mental health. Given that we live in a relatively progressive age now, there is a growing focus placed on this subject!

WHO (World Health Organization has reported that over 300 million people worldwide undergo depression. This serves as one of the topmost causes behind the rise in disabilities and Inpatient mental health issues. They further asserted how more than 260 million individuals globally suffer from anxiety disorders.

I say this all the time but it just goes to show that you are NOT alone on this.

Another study led by WHO assessed that the economy of the world suffers immensely, US $1trillion every year to be specific. These mental disorders hamper the productivity of individuals because they have deteriorating mental health and cannot focus at work.

If we go by the textbook definition, mental health is a state of wellbeing in which:

the individual realizes his or her abilitiesone can cope with the normal stresses of lifethey can work productively and fruitfullycan contribute to his or her communityphysically and mentally

On one hand, this sounds like a straightforward explanation of what having good mental health entails. On the other, it is much harder to work on having comprehensive mental health for yourself to maintain this state of wellbeing. Don’t worry, this is why I’m here to help you!

Why Women?

I help women use natural alternatives to drugs and medications to help them get relief from their chronic stress and anxiety. My
focus group is women of all ages, particularly moms. Here is a little bit more about my experience and why I may be able to help you.

The reason is that women are twice more likely to be on the receiving end of mental illnesses and heart disease than men.

Furthermore, Most of us are homemakers, who do not have the time to think about ourselves. We are so deeply conditioned to live
up to society’s expectations of being a “good wife” that we almost forget we are humans first.

Self-care needs to be a priority for us moms, because if we don’t take care of ourselves then who will? Therefore, we require comprehensive mental health assessments to ensure we stay healthy physically and mentally.

Women take on more chores and catering to their family’s needs are likely under great stress. They may not have been clinically diagnosed but are estimated to be undergoing depression or anxiety. This assessment can be corroborated as the circumstances of a woman’s
life increases the chances of her developing a mental illness.

Don’t Wait for Monday

Women tend to overlook their stress when they finally find it unbearable to cope, they start taking medication, sometimes even without a prescription.

In married women who work, there is an enormous mental pressure for them to function as both breadwinner and domestic provider. This paves the way for depressive symptoms.

Other potential causes behind their disorders may include hormonal changes and wrong diagnoses by doctors. Some women end up having mental issues that require inpatient mental health treatments.

Irrespective of how debilitating depression and anxiety disorders are, it is not medically advised to take anti-anxiety or anti-depression medicines to alleviate the stress. These drugs are sedatives and tranquilizers that control the overactivity of your central nervous system. This may sound like a viable option.

However, it is a temporary escape that will affect your overall health adversely. The possible effects include unnatural weight gain, lethargy, sleeping problems, clouded emotions, nausea, and more.

Learn to Cope Better

Therefore, women must recognize this is a flawed and inefficient coping mechanism in the long run. This is why I am here to help you heal internally with comprehensive mental health measures and achieve peace of mind through natural means.

Wondering how I will assist you in preserving your mental health? You can head over to my Holistic Anxiety course for details and read this article to overview what you can expect to gain from it. Together, we shall embark on a journey where we nurture our natural health and mental-wellbeing.

It is essential to identify, through a focused lens, the exact ways to rejuvenate and repair deteriorating mental states. As a mental health advocatewho has studied psychology and soon to be a licensed counselor, I aim to shed light upon such ways. I hope to create awareness about natural ways of curbing anxiety, especially because many people still deem mental illness taboo in our society.

The fundamental step in the process is self-reflection. With different Mental health assessment tools: You have to gauge the level of burn-out you face due to overworking to a point where it halts your productivity. There will be various answers to this. No comparisons should be made because there is no “one size fits all” rule for handling mental health.

Analyzing Your Anxiety

At this point, it becomes essential to take a break and disengage yourself from every personal or professional commitment due. I will help you figure out what works for you.

The change will not take place overnight as working on mental wellbeing is a process that is fruitful but requires effective mental health assessment tools and time. I help each woman identify what she precisely requires to better her health and reduce her anxiety levels naturally.

While it is recommended that you should try to curb your anxiety through natural means, it is important to recognize that there will be exceptions. Sometimes, an individual with deteriorating mental health will require inpatient hospitalization so they can be closely monitored and correctly diagnosed.

But this happens in certain cases where the road to recovery is harder for individuals who go through acute episodes of mental illness and need assistance around the clock.

Why is wellbeing important?

It is of utmost importance that you prioritize your overall wellbeing in order to be productive, invest your time and effort into doing things you love without burning out. A lot of times you may feel exhausted and anxious and don’t really know why you feel that way.

There isn’t a specific event you can pinpoint and put the blame on for your spiraling mental health. In such situations, there may be underlying emotional trauma that you have subdued in your mind or you may be suffering from PTSD but aren’t aware of it yourself.

What is hidden in your subconscious mind will have an impact on your behavior, even if you can’t recognize it. Thus, to let go of the trauma you have as a result of some difficult past experiences, let me help you heal internally through nature.

When diagnosing mental illness, you need to undergo a comprehensive mental health assessment. This will help determine what exactly the problem is and a treatment plan can be made accordingly.

Mental health assessment tools like interviews, questions, physical and mental examinations that doctors employ to understand the condition of the patients are all necessary to arrive at a complete diagnosis. Not only will this give you a big picture of your overall wellbeing, help lay the groundwork and frame your concerns but also give you further clarity on the kind of treatment you need.

Reflect on your Behaviour

Do you feel caged and suffocated in your setting due to all the stress you’re under? To help you
combat this feeling of helplessness, use nature as your ultimate cure.

Often times we are unaware of negative habits we have that effect our overall well-being. Such as negative self-talk or having unnecessary fights with others.

Words have power over you and can impact the way you feel and even how you heal. I know, I did a little rhyme.

In order to reflect on your behavior properly, try writing down what kind and what negative thoughts you had or words you said about yourself. It’s similar to tracking your calories in an app or on paper. When you write it down and can see it, you become more aware of the habits you are creating.

I go further in-depth about this in my Holistic Anxiety Relief Course (it’s a great resource). I talk about measuring your anxiety and being more aware of what triggers it and how to make sure you take care of yourself in order to avoid some of those anxiety attacks.

Take a Walk

I know, I know, it feels like a task to even lift your finger when you’re comfortably lying in your bed, nestled in a blanket. But take out 10 minutes of your day for yourself and put your faith in my advice. Take a walk as it is advantageous on various levels that are unbeknownst to you.

If you work from home, walking is imperative as it grants you the well-deserved break from prolonged sitting, which can create muscular tension and aches in your back, shoulders, neck, legs, hips, and arms. Just taking a few steps in a day further prevents you from serious health issues like heart problems, diabetes, weight gain, and blood pressure.

Walking outside can uplift your mood. Chemicals that boost your happiness, like serotonin anddopamine, are formed in the brain while you exercise. Evidence of this is the lowered rates of depression in people who walked outdoors as opposed to indoors.

The outdoor serves as a very helpful distraction from the laptop and rest for your eyes and nature makes you think strongly why wellbeing is important? It is significantly better to relish and enjoy nature than make your eyes suffer from too much screen time.

Engaging in the latter may lead to severe headaches, feeling of suffocation, blurred vision, and more.

On days where the weather is specifically pleasant, make it a point to go outside. Perhaps you can mow the grass on your lawn, water the plants, play with stray animals or just be in your company.

Stretching Out Stress Relief

Yoga can help release some of that built up tension and help give you energy. In addition, it can decrease your risk of injury and help you become overall less anxious.

Some of my favorite yoga poses to do are Child’s Pose, Pigeon’s Pose, and Half Moon. Whatever your workout looks like just make sure you alleviate all of your sore spots and you are consistent with your yoga routines.

Sunlight Benefits

Sunlight can increase your serotonin production and also help you sleep which are two major issues for anxiety sufferers.

It gives you Vitamin D, which is crucial for optimal health including many mental health issues like mood and energy. It plays a vital role in making your bones and teeth stronger, improving your immune, brain, and nervous health system, along with regulating insulin levels. Insulin controls our blood sugar which in turn gives or takes away from your energy.

Not only does the sun give you vitamin D but also Serotonin which is one of your happiness neurotransmitters.

To learn more about Vitamin D Health Benefits and what food sources provide you with vitamin d in addition to the sun, click here. I have an article about deficiencies and how you can get more vitamin d especially if you are in areas without a lot of sunshine or if it’s winter.

via GIPHY

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This often results in you acquiring a better perspective on things, leading to increased
productivity levels. To summarize, just go outside, and re-energize your mind that can help you
create genius content. Focus on igniting that creative spark subdued inside your head.

Guide to Holistic Anxiety Relief

By the end my the course, I hope you achieve a sense of contentment and growing self-confidence. I teach you how to track your anxiety and what triggers it and how to cope naturally. This is just one of the many comprehensive mental health procedures but it does not replace therapy with your own individual therapist. The end goal is not to avoid your problems but sustain calmness and serenity whenever you are in one.

It would help if you became well-aware of ways to handle stress naturally and bounce back from adversities. It may even give you a sense of strong direction and help you recognize the
purpose of your life.

One of the potential outcomes of working naturally on your mental health will be the
amendment of previously damaged relationships and maintaining a seamless balance among all
your responsibilities.

If you are struggling with anxiety and would like some further guidance on how to cope with
your anxiety naturally, I urge you to head to my course!

Holistic Anxiety Relief Guide

Originally posted 2021-03-05 05:47:25.

8 Killer Diastasis Recti Exercises for Pregnancy & Postpartum

A term associated with the abdominal condition of pregnant and postpartum people is known as Diastasis Recti (DRA). The term refers to a condition in which a gap is developed between the left and right walls of the abdomen. And the tissues responsible for holding these muscles together become weak.

Uterus size changes in pregnant women, and as the baby starts growing, the uterus stretches to accommodate the baby and causes the separation in abdominal muscles. However, this term is not only for pregnant women. It can affect others as well, like men, newborns, and adults, due to several reasons like incorrect weight lifting or performing unsafe abdominal exercises. Physical therapists can help you by suggesting some diastasis recti exercises for pregnant women, adults, and infants to recover healthily.

Symptoms of Diastasis Recti

Most people are unaware of diastasis recti until the postpartum period. During pregnancy, the abdomen muscles are stretched, due to which it is not easy to distinguish diastasis recti. So to know about it timely, you should keenly observe the following symptoms:

A visible belly bulge is the most common symptom. You can feel it by touching the abdomen or during contracting or straining the muscles.Your belly may cones or domes while you lean on a chair or get up.You may feel your belly is extra soft, just like jelly. This flabbiness around the belly button is due to DRA.You may feel pain in your lower back, pelvis, or hip muscles. And sometimes, you can feel pain during sex as well.Not all, but some people feel urine leaking when they sneeze or cough due to DRA.Constipation and bloating are some of the common symptoms. Finding difficulty walking, lifting objects, and performing other daily routine chores.Feel your abdomen muscles getting weaker.

Carefully observe your body to know about your condition and start diastasis recti exercises to prevent further muscle damage. If you feel that your symptoms are getting worse or your pain is intolerable, contact your physician ASAP.

How Can You Prevent Diastasis Recti During Pregnancy?

A female body under-go several changes during pregnancy, it may not be easy to avoid diastasis recti. However, it will be good for you to strengthen your core muscles before pregnancy or during the early stages of pregnancy. Don’t put excess strain on your abdomen to keep the muscles intact and strong.

If you have constipation, get rid of it as soon as possible. Avoid lifting heavy weights to support your core muscles. Try not to perform a few exercises that utilize your abdomen like sit-ups, crunches, planks, or push-ups. 

Do not ignore your posture, as a good posture during pregnancy can help you in reducing the DRA effect. Place a pillow behind you to support your lower back. Last but not least, add some pregnancy-safe diastasis recti exercises to continue strengthening your core muscles.

Another way is by consuming nutrient-dense foods including protein-rich foods. Collagen peptides are a great source of protein and they can help reduce your chances of developing diastasis recti.

Research shows that women who have diastasis recti have decreased amounts of collagen types 1 & 3. (Blotta, et. al. 2018)

Diastasis Recti Exercises During Pregnancy

According to expert opinion, some exercises can help improve diastasis recti and should become a part of your routine before or during the initial stages of pregnancy. The diastasis recti exercises are the ones that are focused on the abdominal pull rather than letting it bulge out like in traditional plank or crunch. You can perform some exercises during pregnancy, and in a case where you still feel a bulged-out belly months after delivery, you need postpartum exercises approved by your physician. 

Here we will share some pregnancy-safe exercises that you can perform at home as a warmup for your full workouts. These exercises will help you strengthen your core muscles, open up your hips, and posture improvement.

1. Forward Rolls

It is one of the diastasis recti exercises in which you need to start with a  ball positioned close to you.

Exhale, bend on your knees, round your spine, tuck your chin towards your chest and slowly roll the ball outward.

Now inhale to stretch your spine and hold, lightly pressing into the ball and keeping your hips behind your knees.

Slowly press your arms into the ball and exhale as you do so, and go back to starting position by tucking your back and chin to articulate your spine.

Repeat it 4-8 times.

2. Pigeon Stretch

In this stretch using all fours, sit on the floor with your right leg bent in front of you and left knee bent behind you, giving a stretch in your outer hip without discomfort.

Support your body posture by placing your hands in front of you on the ground.

Stretch your left hand over your head in the air, scissor your hips together by bringing up on your knees.

Hold for a few seconds and inhale and lengthen your spine.

Now slowly come back to the starting position by bringing your hips down on the ground.

Repeat on the same side 2-3 times depending on your comfort, and then switch the sides.

3. Standing Rotation

Stand straight with your feet slightly rotated outward, open wider than shoulder-width apart, with your knees aligned with the feet.

Now rotate on your left while maintaining balance on your right toe and rotation coming from the left hip. Squeeze your glutes and focus on your core while stretching.

Keep moving your arms up and around your left side. After a few seconds, go back to the center.

Now repeat the same on your right side and continue for 10-12 repetitions.

While performing these exercises, always focus on your core and understand the connection between your breaths and movements. These stretches help you to avoid diastasis recti during pregnancy. And can help in improving labor, birth, and later stages.

Diastasis Recti Exercises for Postpartum 

In some cases, women face the diastasis recti even after childbirth. But in this case, you have to consult your doctor if you are perfect for these stretches or exercises. Postpartum exercises generally include the following:

1. Pelvic Brace

Lie on your back with your arms resting straight on the floor and your knees bent.

Lift your feet, about 1 inch high, while contracting your lower abdominal muscles. Retain your pelvis neutral during the stretch.

Continue to stay in the position for a few minutes.

Now bring your leg down but keep the lower abdominal muscles involved.

Repeat the exercise by lifting the other leg.

Perform the 10-12 reps once a day.

2. Umbrella Breathing

Begin with a standing position with a slight bend in the knees.

Inhale and expand your ribcage like an umbrella opening 360 degrees.

Now start to exhale slowly by first emptying your lower belly, then the middle part, and finally releasing the air from the chest, engaging your abdominal muscles throughout the exercise.

Repeat the exercise 10 times.

3. C-Curving

For this exercise, sit on your sit bones and keep your hands behind your knees like you are holding them firmly and keep the legs wide apart.

Just like a rocking chair, rock back your upper body gently while keeping your chest from sinking in.

Stay in the position and exhale as you pulse backward.

Try to do 20-30 pulses, depending on your stamina.

4. Bird Dog Exercise

For this exercise, find enough space for proper arm and leg extension.

Kneel on the exercise mat in a way that your knees are hip-width apart.

Keep your hands firmly on the floor, almost shoulder-width apart.

Now form a straight line with one hand extended straight in the air and extending the opposite leg behind you.

While keeping the back straight, raise your leg only as high as you can, without sagging your lower back.

Hold in the position for a few seconds keeping your abs engaged throughout the stretch and controlling any motion in hips during weight shift.

Repeat the same with the other hand and leg.

5. Chair Position

    For this exercise, you will need a chair.

Now lie down in a way that your calves are supported on the chair, and your hips and knees are at an angle of 90 degrees.

Keep your pelvis in a neutral position, maintaining the abdominal tension.

Inhale and get ready for the movement. While exhaling, lift your calves off the chair and draw in your pelvic brace. Make sure there is no bulge when you lift your calves.

Repeat chair position ten times a day.

If you feel any pain while doing these exercises, you should consult your postpartum physician to evaluate and modify your exercise program. 

Final Tips

Your body needs time to heal after pregnancy. Childbirth is a critical procedure and involves a change in many muscles. Don’t panic; keep telling yourself that it takes time, be easy on yourself, and let your body heal slowly. 

Once you feel your body is in a better condition, then begin your diastasis recti exercise program to rebuild and regain core strength from the inside out. If your exercise worsens your pains, discontinue and see your physician.

Try to get rid of the diastasis recti by exercise rather than opting out of surgery. However, severe cases of diastasis recti can be treated through surgery that involves the removal of the excess skin.

References:

Blotta, R. M., Costa, S., Trindade, E. N., Meurer, L., & Maciel-Trindade, M. R. (2018). Collagen I and III in women with diastasis recti. Clinics (Sao Paulo, Brazil), 73, e319. https://doi.org/10.6061/clinics/2018/...

How to Lock Your Credit in 2021 – What it Means and Why You Should Consider It

Have you been the victim of identity theft? Do you think you were involved in a data breach online?

Fraudulent claims on loans and leases are the fastest-growing kind of identity theft in the United States. Incidents of identity theft for leases and loans more than doubled in the last year. That has been one of my worst fears for a long time, so I decided to look into options to keep my information safe from those looking to use data that does not belong to them for personal gain, and now I get to share my knowledge with you!

You need to protect yourself from criminals looking to harm your credit and use their identity for themselves. You can request a credit lock from all three national credit bureaus and block access to any person or agency trying to do a credit check on you.

Also known as a security lock, taking this step will keep you more in control of who can access your personal information. Credit freezes produce similar results, but it is faster and simpler to lock your credit. It also makes it easier to grant access to those whom you want to check your info.

What Is A Credit Lock?

Locking your credit is a preventative measure you can take to prevent any person or agency from accessing your individual information. By taking this step, you actively prevent identity theft and any other fraudulent acts on your credit. Knowing how to lock your credit and when it is essential will stop criminals from taking out a loan or opening any new lines of credit in your name because they will need a credit check.

Unlike a credit freeze which protects us with federal and state laws, credit locks are covered by the contract you have with each credit bureau. It may not be a law like the credit freeze, but it is the most protection you can provide yourself to stay safe from identity thieves.

How Do You Lock Your Credit?

When locking your credit, a vital element to know is that locking your credit with one credit bureau will not cause the other two reports to be locked. You will need to request locks for each credit report to prevent all credit checks as you navigate your way through, avoiding identity theft. When you request your credit locks, you will need to:

Call Experian at (888) 397-3742 or request a freeze online at the Experian Freeze Center.Call Equifax at (888) 298-0045 or create/access an online account to manage your freeze manually.Call TransUnion at (888) 909-8872. You will be creating a pin that you will need to access, freeze and unfreeze your account, so make sure to keep it in a safe place!

The cost will differ for each company. -Experian offers a program called ‘CreditWorks’ that has a credit lock available and provides monthly access to all three of your credit reports.

You also receive up to $1 million in identity theft insurance and notifications about new credit activity on all three of your credit reports. Experian also provides phone access to fraud and credit experts to help you resolve any issues.

The cost is discounted to $4.99 for the first month, and after that, it costs $24.99 for the subsequent months you choose to keep your information locked.

Equifax has a program called ‘Lock and Alert,’ which is free to activate and use.

TransUnion offers credit monitoring bundles along with its TrueIdentity subscription with a credit lock option, up to $25,000 in identity theft insurance, and monthly access to your TransUnion credit report.

How To Unlock Your Credit

Each credit bureau will request that you create a user account on their website or app when you join their program. When you are ready to unlock your credit, you will be able to log in and unlock your file with only one click. That is a perk of credit locking that you don’t get with a credit freeze because it is much faster and easier to unlock your information than unfreeze it.

When You Should Lock Your Credit

Sadly identity theft and credit fraud are significant causes of concern when it comes to financial safety. It is not getting better as time goes on, so it is as crucial as ever to keep your personal information safe. You can always air on the side of caution and freeze or lock your credit as a proactive measure. Still, in most cases, you will need to lock or freeze your credit when your personal information or social security number has been exposed due to a data breach.

How A Parent Can Freeze A Minor’s Credit

Usually, children are not the group to be concerned about when it comes to credit scores and reports, but also keep in mind that their credit is a blank slate. Many thieves know it, and if they get the chance to use your child’s identity to open accounts, you may not know until they are an adult! Putting a freeze on your child’s credit is a free way to restrict access to their personal information. It also provides the opportunity to give them the blank slate they deserve until they are 16. To freeze your child’s credit, you will need to:

1.Organize All Necessary Paperwork

such as

Your child’s birth certificate or the legal documentation you have showing you have legal guardianship of the child.Your government-issued photo identification, such as your drivers’ licenseYour birth certificateYour child’s birth certificateDocumentation showing your name and address, such as your utility bill or bank statement

*Be sure to make three copies. One to send to each bureau, and keep the originals for your records.

2. Download the Application

Each site has its own process. Follow the directions to get the applications you need. TransUnion has a letter to fill out rather than an application like the other agencies do.

3. Mail the documents, applications/letters, and wait for a response from each bureau.

Make sure you keep your records organized so you can reaccess them if you need to.

That is a practical option, but remember, this is not the be-all and end-all of identity protection. Make sure you keep your child’s documentation, such as their social security card and birth certificate, locked away in a safe and secure location. Your children deserve the chance to start their financial journey from scratch.

Other Ways to Monitor Your Credit

If you have a credit history, you’ve most likely had a credit card number or account number stolen and used fraudulently. If you don’t monitor your bills and lines of credit, you may not know that someone has booked airline tickets or gone on a shopping spree using your card and your name.

You have the option to place fraud alerts on your accounts also. There are programs for individual credit cards. You can also use a monitoring system that will notify you of any out-of-the-ordinary use on your lines of credit or social security number. Keeping track of your credit score and report regularly will help you prevent anyone from taking advantage of your personal information.

It is crazy to think that people take advantage of others this way. Still, unfortunately, the amount of fraudulent cases is continuing to go up daily. Consequently, it would help if you were ready to keep your finances safe. Monitoring your credit regularly and setting up fraud alerts for yourself are the first lines of defense for data safety.

If you think or know your personal information got comprised in a breach, the best option is to lock or freeze your credit to maximize your chances of keeping your information safe.

This post originally appeared on Your Money Geek.

Originally posted 2021-02-09 20:20:00.

Can Gluten Cause Migraines? The Surprising Truth

Gluten is from a family of proteins that are usually found in wheat, barley, oats, or rye. It can also be found in some medications and toothpaste. There can be a variety of reasons to avoid gluten. One of the most common reasons to avoid gluten is because people have celiac disease. Celiac disease is actually due to the formation of antibodies in the reaction of gluten. It is an autoimmune disorder. However, most are familiar with the digestive upsets gluten can cause but we want to know, can gluten cause migraines?

What is a migraine?

It is an intense headache that lasts for an extended period of time and it is caused by swollen blood vessels of the meninges in the brain. Meninges surround the brain and spinal cord and when they become inflamed that is what is referred to as meningitis.

It may feel like there is pressure in your head and migraines can make you feel like you want to stay out of the light and away from noise.

Magnesium is great for helping with head discomfort such as headaches or migraines.

Can Gluten Give You Headaches?

Gluten Headaches have a connection with celiac disease too as gluten headaches are the early symptoms of celiac disease. Gluten affects the nervous system of those people who have celiac disease.

People with this disease have to avoid gluten at all costs. Even a small amount of gluten can cause serious issues. 

Another reason can be the intolerance to the protein which is called Non-celiac gluten sensitivity (NCGS). It may be due to the intolerance of nutrients in the small intestine which usually leads to diarrhea, weight loss, or bloating.

These are the gastrointestinal symptoms.

Those people who have migraines usually experience sensory disturbances or pains, strange smells, fatigue, appetite loss, and other feelings of discomfort. These are the digestive issues that are common in people with NCGS

Many recent studies found strong associations between gluten and migraines. According to some studies, gluten can be a reason for migraines.

Not only can those with celiac disease but it also affects the nervous system of those who have an intolerance to gluten. It means that gluten headaches are not only common in people with celiac disease but also in those who don’t have celiac disease but intolerant or sensitive to gluten. 

Non-Celiac Gluten Sensitivity vs. Celiac Disease

Non-celiac gluten sensitivity (NCGS) is different from celiac disease but the symptoms are almost the same. A study suggested that 25% of people with gluten intolerance can show gluten headaches or gluten migraines.

Gluten headaches are more common in women as compared to men due to hormonal changes. 10% to 29% of women show gluten headaches during menopause as was reported in a study.

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Women in their 30s have been reported to show significant symptoms of NCGS with the most common symptom which is gluten headaches.

The major causes of gluten headaches are still unknown but it was suggested that it can be due to changes in blood vessels and nerves.

Usually, the symptoms are intestinal but some symptoms can be outside of the intestines which can be called extra-intestinal symptoms. 

The connection between the brain and the gut plays a significant role in brain health and this can be the case with these gluten headaches.

These symptoms in their early onset can be shown as headaches or migraines. These extra-intestinal symptoms include neurological symptoms i.e. brain fog and it can also lead to systemic issues like fatigue or malaise.

Food sensitivities can cause these extra-intestinal symptoms. 

The most common neurological symptom which can be seen in people with NCGS is gluten headaches. A study in a journal reported that 56% of people with NCGS can have gluten headaches. The other symptoms can be brain fog, anxiety, or depression. 

Systemic symptoms were also reported in people with NCGS. An Italian study suggested that 68% of people with gluten intolerance can feel fatigued or can be unwell. These symptoms develop between few hours to a day of ingesting gluten. 

According to the journal Headache, people with celiac disease, NCGS, and inflammatory bowel disease can have gluten headaches or migraines as compared to those without these conditions.

The sample of this study was 500 of which 188 were with celiac disease, 25 with NCGS, and 111 people with bowel disease. The results showed 30% of people with celiac disease had gluten headaches, 56% of people with NCGS, and 23% of people with bowel disease had gluten headaches.

A recent study suggested that those with celiac disease or NCGS have a higher prevalence of gluten-related headaches. 

Where can I get a gluten intolerance test?

There are some tests for celiac disease and NCGS. It includes simple blood tests to screen for celiac disease which include checking the presence of antibodies in the blood. 

Additionally, there are food intolerance tests you can do at home that tell you if you are gluten-intolerant or not.

These tests can tell you if you are sensitive to environmental factors if you have increased metals in your system and other nutrient deficiencies you may have.

Biopsy of tissue from the small intestine can be done to diagnose celiac disease. Usually, the diagnosis process starts from the blood test which is tTG-IgA. It is an antibody test that shows whether the person has celiac disease or not and is eating gluten.

 A food sensitivity test can be done at home. It can be done temporarily to eliminate food sensitivities at home. This test usually checks the antibody reactivity levels to food proteins including gluten. Through this test, you can suspect that whether gluten is the main cause of your headaches or not so that you can avoid gluten in your diet. 

In-home urine or stool test can also be done to determine the presence of gluten in the past 24 to 48 hours if you face the symptoms of gluten intolerance. Some doctors also offer saliva tests but as mentioned above these tests are not validated. 

For NCGS, usually, wheat allergy tests are done. Doctors also recommend testing for celiac disease. If the tests come negative it means you need to eliminate gluten from your diet. Gluten headaches usually improve from a gluten-free diet. 

Other tests like the EMA test, Total serum IgA test, Deamidated gliadin peptide (DGP) test, and genetic testing can also be done to determine gluten intolerance. Endoscopy with biopsy can also be done. 

Can going gluten-free help migraines?

There is evidence that “going gluten-free along with probiotic supplementation may inhibit the immune-inflammatory cascade in MDD course and improve both psychiatric and gut barrier-associated traits.” (Karakula-Juchnowicz et al., 2019)

In 2001, there was a paper published of ten celiac patients with headaches. Those celiac patients mostly had neurological symptoms. The results stated that seven out of ten celiac patients had improvements in their headaches after switching to a gluten-free diet.

Some studies found gluten-free diet can help people with celiac disease to reduce the severity of headaches. Nutrients like magnesium and B-12 can help to reduce headaches. Migraines can lead to anxiety as well, so I have written a post here about what deficiencies can cause anxiety and magnesium is one of the ones on the list.

[image error]

There were significant results in children too. Those children who followed a gluten-free diet had a significant reduction in their headaches i.e. 69.2% and 71% of children found complete relief from headaches.  

The duration i.e. how long will it take to feel better is still unclear but generally many people can feel better after a few days of taking gluten-free diets. Headaches can be clear up after few weeks and it can take some time to be on a complete relief. 

Most people just think of bread being the only source of gluten, however, it is the most common but it is not the only. Soy sauce and even flavored chips could contain gluten!

If you are trying to go gluten-free and you are on a budget or you just enjoy the convenience of having your groceries delivered to you then you will LOVE Thrive Market!

Thrive Market is essential for shopping for a gluten-free diet!

If you want to save on your first order then use my link here to get an extra discount on an already discounted health food store. I have compared Thrive Market to Whole Foods and Amazon many times and it is cheaper than both 9//10 times!

Why Thrive Market?

Thrive Market is an online health food store that delivers meat, wines, shampoo, natural cleaners, diapers, formulas, baking mixes, canned goods, supplements, and WAY MORE!

Why I love Thrive Market:

They Price MatchFree Shipping on orders over $50Give you FREE Full-sized products almost every time you shopHave products that only include clean ingredientsCheaper than your local health food store or AmazonAMaaahhhhzing customer service, trust me girl you will love it!They use recyclable packaging when shipping your orderI can buy my son’s formula, daughter’s snacks and juices in one placeI can trust the products they sell to be healthy for my kids and help them develop properly

If you think this sounds like you and you would like to save 25% Off Your First Order that is already discounted in the first place.

Then you must click here and head over to Thrive Market now to go gluten-free on a budget.

Save 25% OFF Your Thrive Market Order Here

What Nutrients Help with a Headache or Migraine?

Magnesium is a commonly known mineral that is often used for Anxiety, as I have mentioned numerous times on my blog The Best Magnesium for Anxiety. In this case, the best magnesium for headaches is called Magnesium Threonate.

Why Magnesium Threonate works better than other forms for mental health and headaches:

It crosses the blood-brain barrierImproves cognition in Alzheimer’s patientsCan stimulate the growth of new brain cells

The reason Magnesium Threonate crosses the blood-brain barrier better than other forms of magnesium is because threonate is found in cerebrospinal fluid.

Studies have shown that cognition is improved in Alzheimer’s patients after 12 weeks of consuming Magnesium Threonate.

Butterbur helps relax the blood vessels that I mention swell when you have a migraine.

Life Extension is a brand I highly recommend because their products are thoroughly 3rd party tested, (I worked for them so I know) plus they have science to back up every single product they sell. They make a product with Butterbur, B2 and ginger in it to help fight inflammation and reduce swelling, it’s call Migra-eeze.

You can buy Migra-eeze here:

[image error] Buy Life Extension Migra-eeze

If you read all the way to the bottom, thank you for reading and make sure you check out my other blog posts in order to help you learn about supporting your mental health naturally!

References:

Karakula-Juchnowicz, H., Rog, J., Juchnowicz, D., ?oniewski, I., Skonieczna-?ydecka, K., Krukow, P., . . . Kaczmarczyk, M. (2019). The study evaluating the effect of Probiotic supplementation on the Mental status, inflammation, and INTESTINAL barrier in major depressive disorder patients using gluten-free or Gluten-containing Diet (sangut STUDY): A 12-week, randomized, double-blind, And placebo-controlled clinical study protocol. Nutrition Journal, 18(1). doi:10.1186/s12937-019-0475-x

https://pubmed.ncbi.nlm.nih.gov/26519439/

Liu G, Weinger JG, Lu ZL, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-90.

https://pubmed.ncbi.nlm.nih.gov/32054443

Originally posted 2021-02-03 05:13:08.

The Ultimate Guide of Nutritional Deficiencies that Cause Anxiety

If your diet is a quick fast-food breakfast, vending machine lunch, and a tv dinner before bed, then your diet is probably lacking some essential vitamins and minerals. There is a long list of deficiencies that cause anxiety, so I broke it down for you, by the nutrient and some deficiency symptoms that can be prevalent.

How do nutritional deficiencies cause anxiety?

There are many nutrient deficiencies that cause anxiety, however we will focus on the main ones here. You will get a quick overview of the nutrient and the deficiency symptoms that you may see, in order to be able to recognize some deficiencies if you are unable to get blood work done.

The more common ones are magnesium, vitamin d and vitamin b, there are other vitamins and mineral deficiencies that cause anxiety.

However, I highly recommend getting blood work done. I have even seen some companies that offer a pee stick that tells you about your nutritional deficiencies, I don’t have any names but I have seen some commercials for it. Might be something worth trying if your doctor doesn’t do a comprehensive panel.

Vitamin supplementation is only used to supplement, it does not replace a bad diet or counteract a poor lifestyle (sleep deprivation, stress, high technology use, radiation exposure, etc.) Vitamins are great to help someone who has deficiencies and it supplements the nutrients that may be lacking in a healthy diet, due to soil that is not nutrient dense as it once was.

What nutritional deficiencies cause anxiety?

Food is not merely for just taste, getting enough food or calories in our bodies or even impacting our body mass. Those are part of what food is, but the pounds of food we consume can be even more powerful than the micro doses from pills.

“Let food be thy medicine, and let medicine be thy food.”- Hippocrates

This is a common phrase but it is so true! Food is our medicine, in combination with sunshine, a positive mindset, exercise and great conversations.

Understanding this statement can make it more clear nutritional deficiencies that cause anxiety. Not just bad thoughts or stress or trauma, however those do play a large role in it.

My goal once I am licensed as a Mental Health Counselor is to really help people understand how we have to have our bodies chemically balanced in order to be able to have the best results from our counseling!

“Let food be thy medicine, and let medicine be thy food.”- Hippocrates

Vitamin C Deficiency Symptoms

In managing mental disorders, like anxiety, vitamin C is a compulsory element in manufacturing medicines for anxiety disorder. Vitamin C has its tremendous ability to control our levels of stress, also it has the ability to repair our body and increase our collagen production.

Vitamin C has played a significant role in neurotransmitter chemistry, hormonal balance, the effective communication between inter-neurons. Above that, it has a vital role in improving immunity.

Vitamin C has been found to have a therapeutic effect on many psychological problems like Anxiety, Depression, Schizophrenia, and Alzheimer’s disease. (Maxfield & Crane, 2019).

People who are more prone to develop vitamin C deficiencies are those who are consuming alcohol for a longer period. Children who are drinking only cow milk only, but sugary juices are not the answer to this, fresh fruit juices, peppers and fresh fruits and vegetables.

Senior citizens who are eating a limited diet.

Chain smokers, individuals who are suffering from any kind of eating disorder like bulimia nervosa, anoxia Nervosa, in type 1 diabetes patients could develop the vitamin C deficiency that is why doctors prescribed it with the other medication. (Han, Shen, Wang, Wu & Chen, 2018).

Individuals who are on a high iron diet could develop vitamin C deficiency because the excess of iron results in wastage of vitamins by the kidneys, as this kind of nutritional deficiency can cause anxiety. (Russo, 2011).

Disorders Caused By Vitamin C DeficiencyScurvy (weakness, fatigue, aching limbs, etc.) Vitamin C Deficiency SymptomsCompromised ImmuneSlow wound healing Lack of Collagen production (vitamin c increases collagen production)

Vitamin C is a water-soluble vitamin which means that when it is taken orally, you body will use it up rather quickly and pee out the excess it does not need. Versus fat-soluble vitamins like D, E & K stay in your system longer and do not have to be taken as frequently.

There is a catch to this though, there is this wonderful creation called a Liposomal Vitamin C and it is fat soluble so it stays in your system longer. It is typically pricier but is worth it.

If you want to take a pill because the idea of drinking your vitamins doesn’t sit well with you, then a Buffered Vitamin C with bioflavonoids would be my next recommendation. The vitamin c being buffered will help protect your stomach if you have a sensitive stomach, or if other vitamin Cs have given you diarrhea very easily in the past.

Vitamin D

Like other micro nutrients, vitamin D is also an important and significant nutrient required by the body. This is a very common nutrient deficiency that causes anxiety, because over 1 billion people are deficient in vitamin D. Therefore I would say, there is a HIGH chance you are vitamin D deficient. Even people who spend tons of time out in the sun can STILL be vitamin D deficient. This is because you may be wearing sunscreens or clothing that block your skin from absorbing the sunlight.

In order to get enough vitamin D you should look at increasing the amount of vitamin D rich foods in your diet as well as vitamin D supplementation.

Vitamin D deficiency in the body could lead to problems like:

Fatigue Bone painMuscle weaknessMuscle aches, or muscle crampsMood changes, like anxiety, depression, mania, hypomaniaMood swings include irritability, remain annoyed, lack of interest in most activitiesBest Vitamin Ds

B luebonnet Liquid Vitamin D 5,000ius per drop

[image error] Liquid 5,000 I.U Vitamin D

I highly recommend this if you know you have gut issues, if you have a lot of allergies, food sensitivities, get very anxious, have kids, or have taken other vitamin Ds and not had luck. I take this vitamin D sublingual, which means under the tongue. I let it sit there for a minute or two before swallowing.

I also give the liquid vitamin d to my children ( 4 and 10 months) a few times per week directly in their mouths or in their cups of milk. It has a light orange taste, but no weird flavors or aftertastes.

Furthermore…

If you really want a high dose pill and you are not as concerned with your absorption, this pill you take once a week until your blood work comes back looking great (in the 50-80 ng/ul). Then a maintenance dose is recommended, but check with your (Naturopathic) Doctor. Not everyone has access to a naturopath, but there are other doctors and practitioners that could discuss your blood work and supplementation with you.

This is the vitamin D I personally take a few times per week, however you shouldn’t do more than once per week without speaking to your doctor.

Biotech Pharmacal – D3-50 (50,000iu)

[image error] 50,000 IU Vitamin D

Last, But Not Least

This company I have actually worked for as a Health Advisor, the role name has changed since I was there. They create amazing products, truly backed by science. You can find a research study supporting every single product they put out.

Since it is soft gels, it has a liquid center and this allows for faster and increased absorption as well.

Plus it’s SUPER cheap, you can’t afford NOT to buy it. Taking 1-2 softgels per day (depending on your blood work) will help you minimize your risk for these common nutrient deficiencies that cause anxiety.

Life Extension Vitamin D3, 5000 IU

[image error] 5,000 I.U Vitamin D

If you are concerned about your vitamin k levels and you have had a less than great result on your DEXA scans or you have concerns for bone health. Then you could get a vitamin D with K, but it will not be very high in K, it will just help you increase your levels some. You do need to consume other minerals including magnesium, which I recommend some great magnesiums below.

According to the research, anxiety is the most prevalent disorder in the United States. The core reason for anxiety is stress, also nutritional deficiency can cause anxiety. When individuals are unable to handle stress due to these nutritional deficiencies, it can develop disorders such as anxiety, depression, etc.

Magnesium

Since our bodies can not make magnesium on their own, it is required to obtain the magnesium from diet and supplementation. These trace amounts of magnesium bind with the other elements to reach the central nervous system.

Magnesium Deficiency Symptoms

Deficiency of magnesium in blood results in:

fatiguemuscle crampsmental problemsirregular heartbeatosteoporosis

(Anjom-Shoae, Sadeghi, Keshteli, Afshar, Esmaillzadeh & Adibi, 2018)

Hypomagnesemia (a condition caused by the low levels of magnesium in the blood). Low levels of magnesium could lead to Nausea, vomiting, weakness, decreased appetite.

If the situation gets worsen then it could lead to numbness, tingling, muscle cramps, Seizures, muscle spasticity, personality changes abnormal heart rhythms. (Serefko, Szopa, & Poleszak, 2016).

A research study conducted in Iran showed people who have scored high on anxiety, consumed low levels of magnesium in their diet. Compared to participants who scored low on the anxiety test, consumed optimal levels of magnesium in their diet. So magnesium has a significant role in lowering the level of anxiety in women. (Masalha, Rudoy, Volkov, Yusuf, Wirguin & Herishana, 2002).

Dietary habits and the type of food consume significantly predict psychological disorders like anxiety, depression, Alzheimer’s disease, schizophrenia, bipolar disorder. Anxiety has been treated through multiple medications but sometimes not just the medication the psychological symptoms are treated with the therapies like cognitive behavioral therapy. As when the therapy couldn’t give the desired response in planned time then the nutrition would be taken into consideration. (Lambrinakou, Katsa, Zyga, Ioannidis, Sachlas, Panoutsopoulos & Gil, 2017).

The Best Magnesium for Anxiety

There are many great magnesiums on the market, the question is which one is best for anxiety. Some will base it purely off of the absorption, which yes this plays a role. However, when you have anxiety, you need something that works FAST!

This is why I have a whole article about the Best Magnesium for Anxiety, giving you a thorough breakdown of each form of Magnesium and what they are best known for!

[image error] Best Magnesium for Anxiety

Read more about this magnesium in the link above, it is a little tart, however it works REALLY fast. That’s what we need as anxiety sufferers, isn’t it?

If you need more specific guidance on figuring out what triggers your anxiety and how to pinpoint what works, check out my Holistic Anxiety Relief Guide. I am a psychology major and an anxiety sufferer myself. I have worked in the natural health industry for 8+ years. I will be adding to my course and increasing the price as time goes on. This does not replace your doctor or mental health counselor. It is only an aid to help you figure out what works for you and what doesn’t and it’s ALL Natural! It is also very affordable right now, and I update it every so often as I test out things that work for me, in addition to adding psychological techniques to help you the best I can at a next to nothing cost. Click Here for my Holistic Anxiety Relief Course (Super Affordable Guide)
Vitamin B12

Vitamin B12 or methylcobalamin deficiency results in making an individual anemic and can lead to neurological disorders. Mild deficiency will not cause any discernible symptoms, but as the deficiency levels increased in the body symptoms of anemia becomes apparent. Not as many people are aware of these nutritional deficiencies that cause anxiety and many don’t even know what symptoms of anxiety look like. Here is some information about the detrimental effects of anxiety.

Deficiency symptoms include:

WeaknessFatigueLight-headednessRapid heartbeatRapid breathing Pale skin color

Vitamin B12 requires an intrinsic factor for the absorption of vitamins, which are produced in stomach cells.

If an individual is consuming a healthy diet in the right amount, then he shouldn’t be worried about vitamin deficiency. (Oh, & Brown, 2003). However, if someone has gut issues such as leaky gut, then they may have difficulty absorbing nutrients. Since we know nutritional deficiencies cause anxiety and our gut plays a HUGE role in our mental health, then focusing on healing our gut is critical.

To get the most absorption when taking your vitamins you should use liquid vitamins or receive vitamin supplementation through an I.V or through injection. An injection is an effective way to absorb vitamins because it can go directly into your body, I am no expert on this so I recommend liquids since that’s what I take.

Nutrients should come from our diets but will be supplemented with supplements that only have clean ingredients. Clean ingredients like ones that come from the ground, or have a mother and that you can pronounce.

Furthermore the next one may be a little surprising, it was to me when I was researching it.

Iron deficiency

The iron deficiency in the blood makes the individual anemic. Pregnant women, children, cancer patients, and women with heavy periods are at the highest risk for iron deficiency. (Office of Dietary Supplements – Iron)

“Approximately 60% of patients with chronic heart failure have iron deficiency and 17% have IDA (iron deficiency anemia)”. (Office of Dietary Supplements – Iron) Nutritional deficiencies cause anxiety and can therefore also lead to chronic heart failure. I can’t stress this enough, how critical it is to really pay attention to these vitamins and minerals you are lacking.

An anemic person will feel the following symptoms:

weaknessfatiguepale skinshortness of breathheadaches dizzinessimpaired cognitive functiondifficulty concentrating

Anemia can also be from B-12 or a folate deficiency so make sure you are consuming all three.

Iron deficiency is correlated to anxiety and depression, from increased migraines in those who have IDA. (Pamuk et al., 2015)

Omega 3 fatty acids deficiency

Omega 3s are found typically in fish, flax seeds, and chia seeds, and other fatty foods. Fish oils you find on the market are comprised of DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic acid).

People often say “well I just eat more fish in order to get enough omega 3s”. Although fish can be very helpful at minimizing the nutritional deficiencies that cause anxiety, they can also be high in mercury. Especially if they are not wild-caught, always always always get wild-caught fish whenever you can.

And still consuming a ton of fish would still increase the amount of mercury you would consume. Fish oil is filtered and it is a concentrated source of Omega 3s so you can get the benefits of these brain inflammation-fighting nutrients without the mercury.

Eating a diet high in Omega 6s (vegetable oils) and not enough Omega 3s, can lead to:

Irritable moodAnxietyFrustrationShort-temperedBrain inflammationBody Inflammation

A 12-week long study was done on medical students where they were given 2.5g of fish oil or (2,500mg), in the study participants were given 2,085mg of EPA and 348mg DHA. These students reported a 20% decrease in anxiety and 14% reduction of inflammatory markers (IL-6) interleukin 6. (Kiecolt-Glaser, Belury, Andridge, Malarkey, & Glaser, 2011)

[image error] Super Potent Fish Oil

This fish oil is a little pricier but 3 soft gels provide you with 2,700mg of Omega 3s and 3,000 I.Us of Vitamin D. This is a very high amount of Omega 3s per soft gel, many other fish oils contain only a combined 500mg of Omegas per soft gel.

Copper deficiency

Low levels of copper in the blood could lead to a condition called anemia. Studies have shown copper’s effects on anxiety and depression in addition to a positive association with BDNF ( brain-derived neurotrophic factor). (Percival, 1998)

Copper deficiency can lead to:

AnemiaLow Neutrophils (which fight infects)AtaxiaSpasticity & weakness of muscles as well as visual issues

You can increase your copper consumption by using copper pans and bakeware. In addition, increasing your copper supplementation if you take zinc, so it is not depleted is highly recommended.

This liquid copper will be absorbed quickly and is a 30 day supply, so you only have to replace it once a month. Boost your immune system and your mental health with this copper supplement.

[image error] Liquid Copper
Zinc deficiency

Zinc is another trace mineral that plays a key role in our immune function and mental health, it has been shown to decrease depressive symptoms. (Wang, Um, Dickerman, & Liu, 2018)

Zinc deficiency can lead to:

growth retardationloss of appetite impaired immune function hair lossdiarrheadelayed sexual maturationimpotencehypogonadism in maleseye and skin lesions [image error] High Quality Zinc
Conclusion:

For proper functioning of the body, we need to focus on our nutritional deficiencies that cause anxiety. Proper nutrition and healthy lifestyle choices can help us heal our minds and bodies.

If you feel like this was helpful and you want a more specific guide to analyzing your anxiety attacks and learning how to cope with them naturally, then check out my Holistic Anxiety Relief course. Using psychology and other helpful methods to help you feel less anxious and more in control of your health.

 

References:

Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-1734. doi:10.1016/j.bbi.2011.07.229

Muhamed, P. K., & Vadstrup, S. (2014). Ugeskrift for laeger, 176(5), V11120654.

Office of Dietary Supplements – Iron. (n.d.). Retrieved January 27, 2021, from https://ods.od.nih.gov/factsheets/Iro...

Pamuk, G. E., Top, M. ?, Uyan?k, M. ?, Köker, H., Akker, M., Ak, R., . . . Çelik, Y. (2015). Is iron-deficiency anemia associated with migraine? Is there a role for anxiety and depression? Wiener Klinische Wochenschrift, 128(S8), 576-580. doi:10.1007/s00508-015-0740-8

Percival, S. S. (1998). Copper and immunity. The American Journal of Clinical Nutrition, 67(5). doi:10.1093/ajcn/67.5.1064s

Wang, J., Um, P., Dickerman, B., & Liu, J. (2018). Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients, 10(5), 584. doi:10.3390/nu10050584

Originally posted 2021-01-28 21:27:36.

How to Choose the Best Wedding Registry: Secrets of The Industry

Man signing a marriage register as a groom or witness with a stylish fountain pen with two wedding rings and red flowers, symbolic of love.

Needless to say, finding the best wedding registry can be difficult.

Whether you’re determining your wedding style, researching wedding venues, or narrowing down the flowers you would love to see throughout your arrangements on your wedding day, your wedding planning journey will be filled with plenty of learning and leaning on experts and those who have already tied the knot.

But when it comes to choosing items to add to your wedding registry, you’ll likely feel a bit more equipped and prepared.

After all, you know which items are on your wish list to own or replace! Before you can build your wedding registry, we thought it might be helpful to share what to look for when choosing where (and how!) to register. So, today we’re sharing our go-to tips as well as several sites to keep your eye on. We hope this insight helps you to choose the best wedding registry for your needs!

Finding the Best Wedding RegistryDecide what’s most important to you:

Building your wedding registry is meant to be fun and helpful. Like nearly every other aspect of wedding planning, there truly aren’t any rules. Toss aside any ideas about what you “should” add to your wedding registry. Only you and your partner know how you like to live, so plan to bypass adding items you don’t feel you will use or you would prefer not to take up valuable space in your home.

If you’re moving into your first apartment together and want and need to register for everything, go right ahead! But if you’ve already lived together for years, and you feel like you have the basics covered, don’t add those items to your list. There are plenty of registry types, and we’ll get into more of those below!

Plan to register early:

Shortly after you get engaged, some of your friends and family may want to present you with a gift. This is especially true if you’re having an engagement party. To prevent the moment when you receive an item you don’t want, consider building your registry in advance of any pre-wedding events, so you (or the host!) can direct your loved ones to the exact gifts you would love to receive.

Choose a registry that’s easy for everyone to navigate:

When you think about websites that you click away from fast, what comes to mind? You’re likely remembering a site that was confusing to navigate or slow to load. Plan to avoid both when you’re choosing where to register. Both younger and older guests love the ease, and you want them to enjoy their gift-giving process. Make it easy by choosing a registry site that makes the process one they would quickly do all over again. Zola is a great all-in-one registry that suits this purpose!

Include options to shop both online and in-person:

Some guests love the ease and convenience of shopping online, while other guests enjoy visiting retailers and shopping in person. We will note, there is something about seeing the items you’re asking to receive in real life rather than on a screen. Consider attempting to appease both types of shoppers by registering with retailers that guests can shop either way.

Achieving this is actually something you may not have to truly try to do – many of the registries you create with top retailers are available for both types of shopping experiences. And best of all, their sites and apps keep things updated for a seamless experience! Bed, Bath and Beyond, Target, and Walmart are all excellent for this purpose.

Consider retailers that guests frequent:

Brand loyalty is a big thing for a reason – we like to shop at specific places because we trust specific retailers. So, consider the retailers your guests frequently mention. Then keep ages in mind. Younger guests will likely know about newer online retailers, and they’ll be comfortable purchasing from them.

On the flip side, older guests may be less likely to click “add to cart” if they’ve never heard of the company. If you’re considering newer businesses, make sure to add at least one established company to the mix, so everyone feels invited and comfortable to shop.  Hint: here’s where you throw Ikea and Amazon into the mix!

Include multiple registries (but don’t register for the same items at more than one store):

Very few people purchase everything from the same store, so you will likely feel pulled to register with more than one retailer. Go right ahead! But, make sure the items you register for do not overlap at various retailers. It can be helpful to register for the same things at multiple spots to try to accommodate where guests will shop. However, in doing so, you’re setting yourself up for a lot of returns.

Instead of registering for the same items, register for different things. You can register for the best wedding registry by choosing to have the majority of your gifts coming from an affordable place and one that is easy for your guests to use. Just make sure to compare prices before you finalize your lists (guests may double-check the cost, and you want to be ahead of the game).

Select items at a variety of price points:

Your guests are thrilled for you to celebrate your wedding day, but they also have personal budgets in mind they want to respect. One of the worst feelings is reviewing a registry only to uncover items outside of an ideal budgeted range. To prevent this, make sure to register for items at high and low price points.

You will find immediate family members tend to gravitate toward more expensive items, and groups of friends or coworkers love them too because they’re items they can each pitch in to purchase together. (Tip: Pottery Barn and Williams-Sonoma are favorites for this category!) On the flip side, lower-cost items feel accessible for guests who are more comfortable spending less. They’re also favored by guests drawn to themed gifts they want to present with variety (think: stocking your kitchen).

Don’t shy away from registries that encourage guests to purchase experiences:

As we mentioned earlier, you may be feeling like there aren’t a ton of things you would like to add to your wedding registry. Instead, you may have savings goals, your upcoming honeymoon, or even a charity on your mind. There’s a registry for each!

Look to Honeyfund, a site for travel-loving couples, where you can ask your guests to contribute to experiences you and your partner hope to enjoy on your honeymoon. While they’re known for travel, Honeyfund also allows you to build a cash registry where you can ask guests to contribute to any savings goal you have in mind.

Do you have additional registry questions? Are you wondering where other couples are registering?

This post originally appeared on Your Money Geek.

Originally posted 2021-01-21 00:35:00.

53 Ways You Can Embrace Frugal Living Today

For some of us, frugality comes naturally. But for others, frugal living conjures up images of a miserly, meager existence. No wonder so many tune out when the topic of frugality comes up!

But what if I told you living frugally doesn’t have to be painful or boring? And—what if I also told you it could bring financial peace, security, and even freedom? It’s true. A frugal lifestyle can provide all this and more.

In this article, I’ll share the whys and hows of frugal living. Then, I’ll get you inspired and motivated by sharing my 53 favorite frugal living tips. Ready to start saving? Let’s go!

Why Embrace Frugal Living

As someone who’s always been frugal, I can vouch for the benefits of living a frugal life. There are so many! For those who need a little more convincing, here are my top reasons to embrace frugality:

It’s Easier Than Earning More

Frugality is the simplest, quickest way to improve your finances. When compared with increasing your income, living frugally is far easier. You don’t need special training, knowledge, or tools to save money. Simply pick a tip and get started TODAY!

I think of frugality and saving as low-hanging fruit. Take those easy wins and use them to propel your finances forward. 

It’s Powerful

Underneath the simplicity of frugal living is its incredible power. With a few frugal choices, you could save thousands of dollars every year. Those thousands of dollars could become tens or even hundreds of thousands when saved and invested over time. 

Imagine the options and freedom that kind of money could bring to your life. Frugality can help you get there.

It’s Freeing

Being frugal can play a huge role in helping you reach financial freedom. How? It increases the gap between your income and expenses. This gap is your savings. When invested wisely, your savings are what will get you to financial freedom.

While a decent income also plays a part, you won’t get far if you spend it all. Frugality is the other half of the financial freedom equation. Embracing it can help you reach your goals sooner.

It’s Painless (When Done Right)

Some people think frugality is difficult and takes the fun out of life. They’re just doing it wrong! The truth is—living a frugal life can be completely painless. 

The key is to focus on your values. Cut back hard on things you don’t value. Then, enjoy spending on things you do. That’s the secret to frugality without deprivation.

It’s Rewarding

Maybe I’m a money geek, but I find frugality and saving to be incredibly rewarding. Seriously though—how can you not feel good about slashing an expense in half? Or cutting a no-longer-needed expense?

Frugal changes like these are undeniably rewarding—both emotionally and financially. If you’re having a hard time embracing frugal living, try focusing on the rewards. That may be what you need to get started.

It’s Fun

I honestly find frugal living to be lots of fun. That’s because it’s not ALL about cutting back and saving money. In fact, much of it is about getting creative and learning new skills and ideas.

Also, it often requires connecting with and learning from others. This, too, can bring more fun and enjoyment into your life. All of this just makes frugality even more rewarding!

How to Embrace Frugal Living

So, now you know the whys of frugal living. It’s time to learn how you can start embracing this way of life. It isn’t hard—especially if you break it into manageable steps. 

That’s what I’ve done for you in this section. Have a read and get ready to start your frugal living journey.

Gather Ideas

Get started by learning about the many ways to save money through frugality. To give you some ideas, I’ve listed my 53 best frugal tips in the next section. If that’s not enough, there are plenty of websites, podcasts, and books on the topic. 

Start Thoughtfully

Try to be thoughtful when choosing your initial money-saving tasks. Don’t start with overly difficult or drawn-out ones. This could sap you of motivation and derail the whole process. Instead, select tasks that are relatively easy to accomplish and give you a boost.

Keep Your Values in Mind

When considering frugal ideas, always keep your values in mind. As mentioned, this is the best way to prevent feelings of deprivation. You’ll also gain a greater sense of satisfaction when your frugal decisions are true to your values. In turn, this will motivate you to keep going.

Take on Higher-Value Tasks

Once you tick off some of the easy tasks, it’s time to take on some of the harder ones. They may require more time and effort to complete, but they’ll usually make up for it with bigger savings. Make the leap and go for it—it’ll be worth it!

Tally up the Savings

Keep a running tally of the money you’ve saved. (It might be fun to display your progress using a coloring sheet or wall chart.) This will increase your motivation to continue working through your money-saving tasks.

Make Plans for the Savings

Start making plans to put your savings to work (or enjoy a portion of it)! This can also help to keep your motivation high and feed the virtuous cycle of frugality. 

Put the Savings to Work

Finally, it’s time to put your newly-gained savings to work. You could pay off debt, deposit it in a high-interest savings account or invest it. As you watch your net worth increase, you’ll further fuel your desire to find even more ways to save money. 

53 Ways You Can Embrace Frugal Living Today

Okay, now we’ve got the whys and the hows of frugal living covered. Are you pumped up and ready to start saving? In no particular order, here are my 53 favorite frugal living tips to help you save money and spend less. (And maybe even reach FIRE (financial independence, retire early!)

1. Regularly revisit recurring expenses

Revisit your recurring expenses to see if you can reduce, cut or optimize them. For example: do you still read that magazine? Could you get away with less mobile data? Revisit your expenses annually (at minimum) plus anytime your needs or life situation changes.

2. Shop around and get new quotes

Every year or so, shop around and get two to three new quotes on your recurring expenses. Switching to a competitor or taking advantage of promotions could save you hundreds.

3. Ask for loyalty discounts

Instead of leaving for a competitor, try negotiating with your biller. Call and ask to speak to the retention department. Mention how long you’ve been a customer, then negotiate for a discount or get them to meet (or beat) a competitor’s rate.

4. Pay annually (or all upfront) instead of monthly

Some billers offer a discount to customers who pay their bill once a year or all upfront versus monthly. Insurance, online services, and some medical services often offer this payment option.

5. Pay with a credit card

Maximize your spending by paying with a rewards credit card. Even better—use a card that offers higher-earning categories. (For example, groceries, gas, restaurants.)

6. Pay in cash instead of with a credit card

Often, smaller businesses will offer a discount if you pay in cash or with your debit card. (This tip goes against my previous tip. But in some cases, the savings are greater than any credit card rewards you might earn.) 

7. Register for refer-a-friend programs

Many billers and banks offer refer-a-friend programs where you and/or your referred friend receive a bonus. Sometimes, the referral bonuses can be quite lucrative, so always check to see if your biller or bank offers them!

8. Skip extended warranties

Resist the alluring sales pitches to buy extended warranties. They’re rarely worth it. Since you’re now a frugality expert, you should be saving enough to cover any issues that arise.

9. Raise your deductibles

This is an easy way to potentially save hundreds on your insurance. Raise your deductibles as high as you can afford. Your coverage will remain the same, but your policy premiums won’t—they’ll be much cheaper!

10. Fine-tune your coverage

Thoroughly read the details of your insurance policies. Are you paying for coverage you don’t need? For example, jewelry and fine collectibles on your home insurance; rental car coverage on your car insurance. Remove unnecessary coverage and enjoy the savings!

11. Ask about discounts

Most insurance companies offer senior, group, corporate, alumni, or profession-specific discounts. These discounts are sometimes not publicly shared, so you may need to ask to access them.

12. Use an insurance broker

When purchasing insurance or applying for a mortgage, you’ll often do better by working with a broker. Brokers can access quotes from multiple companies. That means they can often find you a better rate than you’d be able to find yourself.

13. Ditch bank accounts with fees

So many banks now offer fee-free accounts. There’s no longer any reason to use accounts with fees or minimum balance requirements. You can also do even better than that! Try to find a no-fee account that pays you high interest and functions as a checking account. 

14. Understand your account fees

Keep[ in mind that fee-free bank or investment accounts may still have hidden charges. You could incur them if you’re not aware. Be sure to understand any potential fees and how to avoid them.

15. Request a fee waiver

Even the best of us make mistakes! Call your bank or brokerage to plead your case if you slip up and are charged an account or transaction fee. Often, they’ll offer a one-time fee waiver. It’ll cost you a mild scolding and a promise not to do it again—but it’s worth it!

16. Invest in low-cost index funds or ETFs

Consider investing your money in index funds or ETFs when you’re ready to put your savings to work. They’re effective, easy to use, and the fees are ultra-low. (Tip: I highly recommend The Stock Series by JL Collins to learn more about this style of investing.)

17. House hack

Want to live in your house for free (or close to it)? Try house hacking! Some ideas include: renting out your basement, taking in roommates, or Airbnbing your guest bedrooms. You may also want to consider my family’s house hack of choice—hosting international homestay students.

18. Live in a walkable/bikeable area

Save big on transportation costs by living in an area that’s walkable and/or bikeable. By avoiding the need for a car, you’ll save money, get healthier and help the environment! (Tip: visit walkscore.com to find walk, transit, and bike scores for most cities in the world.)

19. Meal plan

Plan your meals one to two weeks at a time, basing your meals on what’s on sale (see the next tip below). This frugal living skill not only saves you money but time and stress as well. (No more coming home and wondering what’s for dinner!)

20. Check flyers and shop sales

One of the best ways to save money on groceries is to check flyers and shop sales. Doing so could easily save you thousands every year. (Tip: use flyer apps like Flipp and Reebee to quickly and conveniently find the best deals in your area.)

21. Buy discounted food

This is one of my favorite frugal hacks! Look for services like Flashfood or Imperfect Foods. They sell close-to-expiry, ugly, or overstocked food at heavily discounted prices. We use Flashfood regularly, and it saves us 50% or more on quality, still-tasty groceries. 

22. Get a freezer

Make the best of sales by stocking up and buying in bulk—then store the excess in your freezer for future use. By doing this, you won’t need to buy groceries at regular prices or wait for sales. You can simply ‘shop’ from your freezer!

23. Reimagine leftovers

Combat food waste and boredom by getting creative and reimagining your leftovers. For example, turn a roast chicken into chicken noodle soup, chicken salad sandwiches, or fried rice. (Tip: look online to find recipes for your leftovers. Often, you’ll discover new dishes that may be even yummier than the original dish!)

24. Clean your fridge

If you notice your food’s spoiling sooner than expected, try this simple fix: clean your fridge. You’ll likely find this fixes the problem. You will save your food from an untimely early demise, and you’ll save money!

25. Cook pasta (and other noodles) efficiently

Instead of keeping your cooktop on the entire time, try this energy-efficient technique:

Bring the water to a boil.Drop in the pasta.Stir the pasta to prevent clumping.Bring the water back to a boil, then turn off the heat.Put the lid on the pot.Let the pasta soak for 10 minutes.Try it for doneness.If it’s not done, try it every 2–3 minutes until fully cooked. 

Note: I learned this cooking technique from “The Complete Tightwad Gazette.” It’s the bible of frugal living!

26. Start baking during preheating

Did you know that most dishes don’t require a preheated oven to start cooking? Save energy and time by putting your dish into the oven when it’s still cold. During preheating, your food will slowly come up to the right temperature. This, in turn, reduces the overall cooking time and energy use.

27. Use the smallest appliance possible

If a smaller appliance will get the job done, use that instead of a larger one. For example: use the toaster oven instead of the wall oven, the Instant Pot instead of a pot on the stove, the hand mixer instead of the stand mixer. This saves you energy and, in turn, money!

28. Eat out at lunchtime or during happy hour

If you enjoy eating out, you could save big by avoiding the dinnertime timeslot. Many restaurants offer happy hour specials or the same meals at a discount for lunch. As a bonus, you’ll also avoid dinnertime crowds!

29. Share meals

My family can usually fill up on three restaurant dishes between the four of us. A typical restaurant dish costs $20 or more (plus tax and tip). Sharing dishes can add up to significant savings and helps to avoid overeating!

30. Take leftovers home

If you can’t finish your meal, ask to have your leftovers wrapped to take home. Don’t forget to also pack uneaten dipping sauces, side dishes, and bread. They’ll get tossed anyway—why waste delicious food that you spent your hard-earned money on? 

31. Use coupons and group deals

Don’t be shy about finding and using coupons and group deals when eating out. They’re a fun and frugal way to try new restaurants (and you could discover a new favorite spot). But don’t forget: being frugal is the goal. Being cheap is not—so make sure you tip on the undiscounted amount!

32. Avoid ordering drinks and desserts

Drinks (alcoholic or not) are often the most marked-up items on restaurant menus. Desserts have a lower markup but are nonetheless costly for what you get. By enjoying your drinks and dessert at home, you’ll not only save on the menu price but also taxes and tips.

33. Shower less often

This may seem weird or gross to some, but it could become the norm if discussed more often! Unless you live in a hot, humid climate, you could very likely shower every other day (or less) without issue. Your skin, wallet, and the planet will thank you for it! 

34. Wash your laundry less often

Not only can you wash your body less often, but the same goes for your laundry! Clothing, towels, and bedding do not need to be washed after every use. If the item still smells and looks clean, keep wearing or using it until it truly needs a wash. It’s a time, energy, and money-saving win-win all around!

35. Hang dry everything except the smallest items

Save money, energy, and wear and tear on your laundry by hang drying and avoiding the dryer. I realize it can be a pain to hang up many small items. So, reserve your dryer for socks and other tiny items. (Don’t forget to throw your hang-dried towels in the load—see the next tip!)

36. Add dry towels and dryer balls to your dryer loads

To soften your ‘crunchy’ hang-dried towels, pop them in the dryer with your damp laundry. The moisture from the wet laundry will soften the towels. And the towels and dryer balls will speed up drying time and fluff up the rest of your laundry. (It really works!)

37. BYOD (Bring Your Own Device)

Did you know that ‘free’ or discounted cell phones from cellular providers are financed via your phone plan? It’s rarely a good deal, so opt instead to buy your phone elsewhere (preferably used) then BYOD to your carrier. You could easily save hundreds this way.

38. Keep your devices longer

So many of us have fallen into the ‘normal’ routine of upgrading our devices every two to three years. It’s time to stop the madness! For the sake of your wallet (and our planet), resist this cultural norm and hang onto your devices for as long as you can. Four to five years is a more reasonable lifespan for phones (and five or more years for tablets).

39. Buy used

Always shop the used market first! Even like-new items sell for a fraction of their original purchase price. Buying used does require patience and effort, but it usually pays off. This is especially true when you’re done with the item and resell it for the same price or more! It’s essentially like renting items for free (or close to it).

40. Use Camel Camel Camel

If you do a lot of shopping at Amazon, you’ll love Camel Camel Camel. It’s a website that helps you monitor Amazon for price drops on items you’re interested in. When an item you’re watching drops in price, Camel Camel Camel will send you an alert. (Tip: prices can change quickly on Amazon, so jump on it when you get an alert!)

41. Use rebate sites

Sign up for rebate sites like Rakuten, Mr. Rebates, and Great Canadian Rebates. These sites allow you to earn cash back on your online purchases. Watch for bonus events when you can earn 2x, 4x, or even 10x the normal rebate on your purchases! (Tip: check multiple rebate sites before making purchases. Often, the cashback amount is significantly higher on one site.)

42. Buy discounted gift cards

Discounted gift cards are a great way to save even more at your favorite stores! (You can purchase them in both physical and electronic formats.) Shop for them at websites such as Raise, CardCash, and Cardswap. Typically, you’ll get bigger discounts on gift cards in larger denominations and for less-popular stores.

43. Stack strategies

For maximum savings, stack every money-saving shopping strategy that’s available to you. Here’s how:

Pay for your discounted gift cards with a rewards credit card.Use a rebate site to earn cash back on your purchase.Use a discounted gift card to pay for the purchase.44. Shop clearance and sale items only

Train yourself to ignore regular-priced items. Instead, head to the sale/clearance section of your favorite store or website. You’ll typically save 25–50% on these items, but the discounts can be even higher. (This blows the typical 5–10% off offers on regular-priced merchandise out of the water!)

45. Find and use promo codes

These are getting harder to find, but it’s always worth a try. Search online for promo, discount, or coupon codes for the stores you shop at. Typically, these coupons will get you free shipping or 10% off your purchase. (Tip: if you’re also using a rebate site, check the terms and conditions. Sometimes, using a coupon will void the cashback offer from your rebate site.)

46. DIY everything you can

One of the best ways to save a lot of money is to DIY everything that you can. Here are some ideas to get you started: cooking, baking, home, car maintenance and repair, renovations, haircuts, pet grooming, vegetable growing. The possibilities are endless! (Tip: YouTube is one of the best, free ways to learn how to DIY just about anything.)

47. Mend and repair your stuff

Mending and repairing things is, sadly, becoming a relic of the past. This is terrible for our wallets and the environment. Thankfully, the right to repair movement is gaining steam. Fight back against disposable culture. Turn mending and repairing into a normal part of your frugal living routine!

48. Maintain your stuff

Maintaining your stuff goes hand-in-hand with the previous tip. Take care of your belongings and regularly maintain them. It will save you money and prevent the need to mend or repair them in the first place. (Tip: set recurring reminders on your phone so you don’t forget to take care of routine maintenance tasks.)

49. Travel as a group

Travel can be very costly. Fortunately, there are lots of ways to save on vacations and trips. Traveling as a group is one of them. Group travel can net you valuable discounts through bulk purchases and shared accommodations, and transportation.

50. Stay in Airbnbs

This is my family’s favorite form of travel accommodation! Airbnbs are typically more affordable than hotels. Also, there’s usually a kitchen to cook or reheat meals (which saves money on eating out). We also love that Airbnbs are actual homes. This gives us a more authentic travel experience. 

51. Embrace slow travel

Slow travel is one of the best ways to make travel more affordable. How? When you slow travel, you can spread out the cost of transportation (e.g., flights, trains, etc.) across many more days. This brings your per-day cost way down. Slow travel also gives you time and flexibility to select slower, more affordable modes of transport.

52. Travel hack

Travel hacking is the process of earning credit card points to pay for your travel expenses. You could end up paying little or nothing for flights, hotels, and other expenses. It’s a fantastic way to turn your regular spending into free or discounted travel!

53. Put your frugal living thinking cap on

This final tip will help you go beyond the tips in this post. Anytime you’re faced with a spending decision, get creative. Ask yourself how you might be able to do it more frugally. Over time, you’ll get better and better at it. (It’s like exercising a muscle—so practice often for best results!)

Conclusion

I hope this post inspired you to embrace frugal living. When you live frugally, you’ll save money and time and lighten your footprint on the Earth. What’s not to love? Take action now by picking one (or a few) tips from this article and get started!

When you’re ready to learn even more ways to save money, visit my How Much Does it Cost to Live the FIRE Life interview series. Through the interviews, my interviewees and I share our actual expenses along with a plethora of frugal tips—from all over the world!

This post originally appeared on Your Money Geek.

Originally posted 2021-01-20 23:43:00.

The Best List of Jobs for People With Social Anxiety!

Social Anxiety

Social phobia or social anxiety is referred to as intimidation of public places, social interactions, and social situations. This anxiety stems from intimidation of being evaluated or judged by the people around. Social anxiety is rated as the third largest phobia in the world among other mental health problems. This anxiety does not fade away at its own as it is a chronic disease.

Social anxiety prevents people to live their lives at full extent. Their minds are preoccupied with fear and intimidations. Social anxiety affects people in various ways. It leads to lower self-esteem, negative thoughts, depressive symptoms, poor social skills, and sensitivity to criticism.

The above-mentioned negative traits can hinder people with social anxiety to advance further in their personal or professional lives. They may avoid attending parties, weddings, or offices where there are a lot of people.

Here are some other articles that can help you with your anxiety journey.

Jobs for People with Social Anxiety

People with social anxiety feel less contented and comfortable around people. This makes it hard for them to go to school, attend offices, or public gatherings. Suitable jobs for people with social anxiety are those where these people are independent. They do not need to answer anyone about their working.

 

As these people find it hard to survive in public places, here are some jobs for people with social anxiety:

1. Freelancing

Freelancing is the most attractive job in the modern world. It attracts people with a lot of money and liberty of working according to their convenience. A skilled person can set up their profile on various renowned platforms such as Upwork, Freelancer, and writing creek etc. and get started immediately.

Freelancing offers a diverse range of jobs such as content writing, graphic designing, translating, data entry, and programming etc. A person needs to have a good command on one of these skills and he can excel in this dimension.

Freelancing allows you to choose the area of interest and put your conditions for working on the project. It offers a handsome amount of money as well. This only requires a person to have a good internet connection and a laptop.

Freelancers do not necessarily need to get in touch with the client face to face. Clients send work online and the freelancers respond online. This does not include verbal communication until necessary, therefore freelancing is the best option for jobs for people with social anxiety.

2. Customer Service Representative

Customer services representatives can also work from home without meeting the costumers in person. Job requirements entail the queries of the costumers through live chats, email support, or calls.

Customer services representative job only requires good speaking and writing skills in the required language. The person must be very good at these things to get hired. Companies organize training programs as well for freshers.

These jobs might be hectic in terms of routine or shift rotations, but these jobs are suitable for people with social anxiety. They do not have to face the clients in person and interact with them. Thus, suffering from social anxiety may not harmfully affect their professional lives.

3. Artists

One of the most attractive profession is being an artist. This work involves many diversities. One needs to be good at his skills to earn a good living. This is an independent job where you are not answerable to anyone for your work. Many of these people are born with god-gifted qualities of being an artist. They do not care about money and can spend hours doing their job and making it look perfect. This may isolate them from others for a while, but this is all they need while doing their job. Renowned artists earn a handsome amount of money. It allows them to independently chose their next project. These people also work on demand. They can travel around the world to observe the beauty of nature and sketch it. 

This job gives aesthetic pleasure and peace of mind when observing nature and drawing it. This can be a perfect job for people with social anxiety as it allows you to stay alone and close to the things you love.

 

4. Programmers

The technological advancements in the modern era have revolutionized the whole world. The latest technologies are making things easier and better for people with every passing day. Programming is a part of modern technology.

Though programming is a complex phenomenon but is the foundation of everything we see on the internet. It consists of complex algorithms which make things easier for us. These algorithms are carefully programmed and monitored closely.

All a programmer needs to do is to sit in front of his PC or laptop and start doing his work without having so many people around him.

He can work from anywhere and whenever he wants. He will have no external pressure of social situation which involves a lot of people.

This can be another viable option as a job for people with social anxiety. This only involves taking instructions and guidelines from the client through messaging or verbal communication. There is no or minimum face to face interaction with the client.

5. Videographer

Videos are increasingly becoming a source of entertainment and information spreading in this era. A video with good quality and editing will catch more views and good impressions from the viewers. 

A video editor needs to have a good command on the skills, a PC or laptop, and good software. This job requires long hours of hardworking and dedication. This can be hectic and tiring but it is more than fun to do.

A video editor sometimes does not need to shoot videos himself. He usually gets it from other people to edit them. He can demand the money according to the work and start immediately.

A video editor does not necessarily need to go to the office and meet different people. He can communicate with his clients through phone or online services. Therefore, this may be suitable as one of the best jobs for people with social anxiety.

**Hey, Guys I just wanted to interrupt and provide you with another resource if you liked this one!**

If you are struggling with anxiety and you want some relief right now, learn how to get relief almost immediately and cope naturally. With a little help from some psychological techniques as well! Click Here to learn now!

6. Review Writers

Review writing can be one of the most interesting jobs for people with social anxiety. Reviews can be written about books, movies, TV series, travel destinations, and hotels etc. All these things are quite interesting to do.

 A review writer needs to read books, watch movies, and TV serials, travel around and stay at hotels. He can do all these things at his own without the help and support of anyone else. He can access books and movies online. He can write his reviews and get them published in magazines and websites online.
These people can live their lives independently. They do not need to meet people and go to public gatherings. He can work at his conditions. Thus, review writing can be one of the best jobs for people with social anxiety.

7. Counselors/ Psychologist

A therapist or a counselor usually has to interact with people with different mental disorders. He can understand the problems and experiences of people in a better way. He is in a good position to understand people with social anxiety as well.

Counseling allows you to stay inside your office and deal with people separately. This does not require a person to go to public places and interact with different people. A counselor does not work under command or dictation from anyone.

Depending on the job attributed this can be one of the best jobs for people with social anxiety. This job only requires an individual to be a certified professional and own an office where he can treat the patients.

Specialities include:

School CounselorRehabilitation CounselorMarriage and Family CounselorSubstance Abuse CounselorMental Health Counselor8. Babysitter

A baby-sitter is one who looks after the child in the absence of the parents. Many working-class parents hire babysitters as they do not get time from their tight schedules. Babysitters feed the baby and fulfill other needs such as changing diapers, clothes and giving the baby medicines on time.

This job needs a person to stay close to the baby and take care of them. This is a home-based job where a babysitter stays at a home. You are not obliged to go to any public places and interact with people.

Given the requirements of being a babysitter, one can easily say that this can be one of the suitable jobs for people with social anxiety.

9. Personal Trainer

 A personal trainer works with people individually to work on their physical fitness, which could be virtually if need be.

Being a personal trainer gives you the liberty to meet people individually and train them. They can work with people with any kind of physical injury to get their limbs moving properly. This requires a lot of hard work and persistence.

Being a personal trainer can be another suitable job for people with social anxiety as they work independently without any dictation and supervision. They can easily avoid social situations and work without any fear and intimidation.

Conclusion

Social anxiety or social phobia is a chronic disease which arises fear of public places or social gatherings. It leads to lowers self-esteem, self-efficacy, negative thoughts, and behavioral issues. Social anxiety can be cured only through proper counseling.

The above-discussed jobs for people with social anxiety can help these people to avoid any behavioral inconveniences and start their professional life easily.

If you are really struggling with anxiety, I have a guide that is PERFECT for you to get started.

If you have struggled with anxiety like I have and you do not know what to do then here are some first steps on the road to recovery.

Originally posted 2020-12-23 04:32:09.

Magnesium Glycinate Vs. Bisglycinate: What’s the Difference?

Magnesium glycinate vs. bisglycinate, which is better? That has always been one of the biggest arguments among users of magnesium. But before I explain the difference between these two supplements, let’s have a quick look at the uses of magnesium.

Also I highly recommend testing your magnesium levels before beginning to supplement to get an idea of what your levels are. This way you can tell how well a magnesium works for you and how well your body absorbs the nutrient.

Serum Magnesium | Blood Test - Life Extension

Test Your Magnesium Levels without having to go to the doctor. You can go to your local lab, get your blood drawn and then get your results sent to you!

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Pro tip: If you want to increase your absorption, take a glutamine supplement to help improve possible intestinal permeability. You can read more about how L-Glutamine can help improve your leaky gut here.

What is Magnesium Glycinate used for?

Magnesium is an essential nutrient that helps to keep your brain, heart, and muscles healthy. Sadly, about 50 percent of people in the United States have magnesium deficiencies.

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Click Below To Buy My Favorite Magnesium Bisglycinate because of its high bioavailability.

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However, the magnesium dose to take depends on your age, gender, and physiological conditions like pregnancy and nursing.

According to the American Physiology Society, magnesium supplements help treat migraine, anxiety, chronic pain, diabetes, and heart diseases.

What is the Difference Between Magnesium Glycinate Vs. Bisglycinate?

There have always been controversies regarding the difference between Magnesium Glycinate vs. Bisglycinate.

Most people believe that Magnesium glycinate and bisglycinate are the same.

However, magnesium bisglycinate contains two glycine amino acids, but it’s common name is just magnesium glycinate.

Furthermore, bisglycinate has a fortified organic structure, making its amino acid absorb well in the intestine.

Many ask what the bioavailability of magnesium bisglycinate? Well since it is bound to other amino acids, it increases the bioavailability. This is the case with other minerals as well such as zinc and copper.

Where are You Getting Magnesium in Your Diet?

Magnesium is a mineral that plays a vital role in the functionality of our bodies. According to experts, over 300 chemical reactions in our body depend on magnesium.

If there’s not enough magnesium in the body, it could affect the muscles’ functioning and the ability of your nerves to send and receive messages. This essential mineral also helps the body to make bone, protein, and DNA.

Certainly, magnesium is an essential mineral the body can’t do without. But where do you get it in your diet?

Below are some of the sources of magnesium in your diet;

Dark Chocolate

When people think about dark chocolate, what comes to their mind is a delicious snack. But it’s healthy and highly rich in magnesium. It also contains iron, manganese, copper, and prebiotic Fiber, which make your body function better.

Furthermore, Dark chocolate also contains antioxidants that help to neutralize free radicals. Free radicals are bad because they are harmful molecules that could damage the cell system. When not controlled, free radicals make you vulnerable to diseases.

Avocados 

Avocado is another excellent source of magnesium. It’s tasty and provides 58 mg of magnesium (about 15% of the reference daily intake).

Avocados are also rich in potassium and vitamins like B and K. Interestingly; this fruit contains heart-healthy monounsaturated fats. It’s also very rich in Fiber.

Nuts 

Nuts like cashew, almonds, and brazil nuts are very high in magnesium. Cashew nut alone contains 82mg, which is about 20% of the RDI. Nuts are also rich in fiber and monounsaturated fats.

Magnesium Rich Foods:

Boiled spinach: It contains 78mg when served in ½ cupsPumpkin seeds in a shell: It contains 74mg when served in one ozOil roasted peanuts: it contains 63mg when served in ¼ cup.Cereal shredded wheat: it contains 61mg when served in 2 large biscuits.Plain or Vanilla Soymilk: Contains 61mg when served in one cup.Wheat Bread: It contains 46mg when served in 2 slicesPlain or low-fat Yoghurt: It contains 42mg when served in 8 oz.Instant oatmeal: a packet of instant oatmeal contains 36mgCanned Kidney Beans: a half cup of kidney beans contains 35mgBanana: a medium-size banana contains 32mgUnsweetened Cocoa Powder: a table teaspoon diet contains 27mgMilk: A cup of milk in your diet contains 24-27mgCooked Halibut: a 3 oz meal of cooked Halibut contains 24mg.Cooked White Rice: a half-cup diet of white rice contains 10mgApple: one medium-sized apple contains 9 mg

You see, there are several ways you can include magnesium in your diet. However, if you aren’t comfortable taking any of the foods mentioned above, you can get Bluebonnet Buffered Chelated Magnesium.

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When you take Bluebonnet’s prescribed dose, your body will get the required magnesium; it needs to function optimally.

Are you Magnesium Deficient?

Now that you understand the difference between magnesium glycinate vs. bisglycinate, let’s quickly look at magnesium deficiency.

Magnesium is one of the essential minerals in our bodies. Yet, people don’t always give it attention. Magnesium deficiency happens when there’s a low level of magnesium in your body.

Good news is you can test your magnesium levels with a very affordable blood test! These tests can easily be done at your local blood lab and you can get your results from the comfort of your home!

Factors That Could Increase Your Risk of Developing Magnesium Deficiency Taking food that contains low magnesiumPregnancy or lactatingWhen you have gastrointestinal disorders like celiac disease, crohns, etc.If you drink too much or have a genetic disease, you could lose a large amount of magnesium due to frequent urination or sweating.Being hospitalized also makes you prone to magnesium deficiency.People with parathyroid disorders and hyperaldosteronism are also prone to magnesium deficiency.If you have type 2 diabetes, you tend to have a magnesium deficiency.Lastly, when you take medications like proton pump inhibitors, diuretics, bisphosphonates, and antibiotics, you will be prone to magnesium deficiency.

If your body has low magnesium levels for a prolonged period, it could affect your brain function, digestive system, bone density, muscle and nerve function, etc.

If magnesium deficiency in a child lingers for a while, it could lead to bone density loss. What this means is that it may prevent bone growth. So, always give your children magnesium-rich diets for unhindered bone growth.

Similarly, older adults with magnesium deficiency could be at risk of having osteoporosis and bone fractures.

What are the Symptoms/Signs of Magnesium Deficiency?

Like I mentioned earlier, magnesium deficiency is a common health condition that people don’t take seriously. However, you may not even know that you have this condition until it becomes very severe.

So, if you are experiencing any of the following, it’s advisable to go for a magnesium deficiency test.

#1. Muscle Twitches and Cramps

Most times, muscle twitches and cramps are symptoms of magnesium deficiency. In severe cases, a magnesium deficiency could cause seizures and convulsion.

When your body system lacks magnesium, there will be a greater calcium flow into your nerve cell. If this continues for a while, it will hyperstimulate your muscle nerves. And you will start experiencing symptoms like muscle twitches and cramps.

However, there are instances when muscle twitches aren’t caused by magnesium deficiency. It could be due to stress or too much caffeine. Muscle twitches could also be the side effects of certain medications or neurological diseases.

My point? Whenever you experience symptoms like muscle twitches and cramps, see your doctor. It could be a more severe condition.

A study showed that magnesium bisglycinate was used for muscle cramps in pregnant women and they showed a 50% decrease in cramps in just 4 weeks. (Supakatisant & Phupong, 2015)

#2. Mental Disorders 

Prolonged magnesium deficiency could cause mental disorders like mental numbness, lack of emotion, delirium, coma, depression, etc.

Furthermore, scientists suggested that low magnesium could increase the risk of anxiety. But there’s no enough evidence to back this postulation.

In a nutshell, magnesium deficiency could cause nerve dysfunction and trigger mental problems in people.

#3. Osteoporosis

Osteoporosis is a common symptom of magnesium deficiency. It’s a type of disorder that features weak bones. People who have osteoporosis are prone to bone fractures.

Again, magnesium deficiency isn’t the only factor responsible for osteoporosis. Other factors like old age, vitamin D, and K deficiency could also cause it.

When there’s a low level of magnesium in your body, it lowers the blood level of calcium. And calcium is the building block of bone.

But when you take magnesium-rich supplements like Bluebonnet Buffered Chelated regularly, you will be less prone to osteoporosis.

You can also consider taking magnesium glycinate vs. bisglycinate to reduce the risk of magnesium deficiency. You can’t take both glycinate and bisglycinate at a time. They perform the same function, just that the latter has double glycine amino acids.

But you can discuss with your healthcare provider to know between magnesium glycinate vs. bisglycinate, which works better for you.

#4. Fatigue and Muscle Weakness

Fatigue and weakness of the muscles are common symptoms of magnesium deficiency. Ordinarily, it’s normal to feel fatigued from time to time. It could be an indication that your body system needs rest.

However, when fatigue or muscle weakness is persistent, it could sign a health condition like a magnesium deficiency.

According to experts, most weaknesses or fatigues are caused by loss of potassium in your muscle. And the loss of potassium is usually due to magnesium deficiency.

#5. High Blood Pressure 

High blood pressure is one of the symptoms of magnesium deficiency. Series of Animal Studies suggest that magnesium-deficient people are prone to high blood pressure; this could lead to heart disease if not managed properly.

Although there’s no direct evidence linking magnesium deficiency to high blood pressure in humans, observational studies support the fact that magnesium deficiency may increase blood pressure.

Interestingly, several reviews have suggested that magnesium supplements like Bluebonnet Buffered Chelated may lower blood pressure in adults. But if you don’t know much about Bluebonnet Buffered, you can read more about Magnesium glycinate vs. bisglycinate to understand what works best for you.

#6. Heart Arrhythmia 

Heart Arrhythmia, also known as irregular heartbeat, is one of the severe signs of magnesium deficiency. It’s a medical condition that causes heart palpitations. In other words, it makes your heart pause between heartbeats.

Some of Arrhythmia symptoms are; lightheadedness, chest pain, fainting, and shortness of breath. If heart arrhythmia isn’t managed correctly, it could trigger a stroke or heart failure.

According to scientists, heart arrhythmia is caused by potassium imbalance inside and outside the heart muscle cells. And potassium imbalance is a condition linked to magnesium deficiency.

Now you understand the importance of magnesium in your body. There’s no way your body system can function effectively if it lacks magnesium.

What Does Magnesium Bisglycinate Help With?

I earlier explained the difference between magnesium glycinate vs. bisglycinate. But in this session, I will help you understand what magnesium bisglycinate does to the body.

Generally, magnesium bisglycinate is recommended for people who have magnesium deficiency. Here are some of the benefits of using magnesium bisglycinate;

Magnesium bisglycinate absorbs better because of its increased solubility.Also, bisglycinate is a true chelate that contains the magnesium completely. So, it has minimal laxative effects compared to other magnesium formulas.It contains a powerful neurotransmitter – glycine, it makes you feel more relaxed and reduces stress. When used before going to bed, you will surely have a peaceful sleep. How Much Magnesium Bisglycinate Should I take?

This is one of the most frequently asked questions about magnesium bisglycinate. But the amount of magnesium bisglycinate you are taking depends on several factors. And these factors include your gender, diet, and the health of your small intestines (that’s where magnesium is absorbed).

Similarly, the recommended dosage for any magnesium supplement depends on your weight. So, it’s advisable to discuss dosage with your healthcare providers; they will guide you accordingly.

Anything from 200-300 mg per day should be okay. But discuss it with your healthcare provider first.

Bluebonnet Nutrition Albion Buffered Chelated Magnesium 200 mg, Magnesium Bisglycinate $26.00 Supports a healthy blood pressureSupports a healthy blood sugarSupports healthy brain and digestive health Buy Now We earn a commission if you make a purchase, at no additional cost to you. 03/08/2022 01:43 pm GMT Different Types of Magnesium Supplement

Below are 10 different types of magnesium supplements;

#1. Magnesium glycinate: magnesium glycinate is a combination of magnesium, glycine, and amino acid. It helps with insomnia and gives you restful sleep.

#2. Magnesium citrate: magnesium citrate is common in citrus fruits and helps to treat magnesium deficiency. You can also use it to relieve constipation.

#3. Magnesium Chloride: It’s a great magnesium supplement that helps to improve your magnesium level. It’s also effective for heartburn. You can use it in your bath to help you absorb it through your skin while bypassing the liver. You can use this in combination with Epsom salt and a CBD Bath Bomb to help you relax, learn more about CBD benefits here.

#4. Magnesium Oxide: Magnesium Oxide is a popular type of magnesium supplement. It’s effective for treating heartburn. It works by pulling down fluids into the intestines.

#5. Magnesium Lactate: Magnesium lactate is recommended for people who need large magnesium dosage. However, this type of magnesium is only administered by a medical professional.

#6. Magnesium L-threonate: It’s arguably the most absorbable type of magnesium. It’s used to treat related neurological conditions, such as headaches.

#7. Magnesium malate: It digests easily, and it’s used for treating muscle-related issues like fibromyalgia and muscle cramps.  

#8. Magnesium Taurate: It features both magnesium and amino acid taurine. This type of magnesium helps to control blood pressure and blood sugar level.

#9. Magnesium Sulfate: It’s sometimes called Epsom salt baths; when sprinkled in bath water, it soothes muscle tension.

#10. Magnesium Orotate: Magnesium orotate is the last type of magnesium on our list. People believe that this magnesium supplement could help to enhance athletic performance because it contains orotic acid. But there’s no scientific evidence to support this claim.

If you have anxiety and want to read more about how magnesium affects your anxiety here is another post I recommend The Best Magnesium For Anxiety

What is Elemental Magnesium?

Elemental magnesium is a mineral supplement that helps to prevent and treat magnesium deficiency. Depending on the brand you are buying, you can use it to treat symptoms like acid indigestion, stomach upset, heartburn, etc. Elemental magnesium helps improve your cells’ functioning, nerves, muscles, bones, heart, etc.

Side Effects of Magnesium Bisglycinate 

Even though magnesium bisglycinate is an amazing supplement, it has some side effects if you take it without expert recommendation.

DiarrheaNauseaStomach crampsIrregular heartbeat (arrhythmia)It sometimes interacts with drugs like bisphosphonates and antibiotics.

References:

Supakatisant, C., & Phupong, V. (2015). Oral magnesium for relief in pregnancy-induced leg cramps: a randomized controlled trial. Maternal & child nutrition, 11(2), 139–145. https://doi.org/10.1111/j.1740-8709.2...

Originally posted 2020-09-07 06:20:04.

NAC For Anxiety: The Greatest Findings EVER

This article will help to understand what NAC is and what the benefits of NAC for anxiety are. Furthermore, the benefits of NAC would be explored with reference to research articles. This article will also enable us to understand the types of anxiety for using NAC. Foods that are enriched with NAC will also be discussed. It will also help in understanding a comparison between NAC and Cysteine. Lastly, the most suitable NAC supplement would be discussed.

Want to Fight This With Us?

The FDA is currently banning the use of NAC as a supplement, the reasoning is unclear. However, as shown below there is a lot of research on how amazing the benefits are.

What is NAC?

NAC or N-acetyl cysteine is a semi-essential amino acid. The human body is capable of producing NAC from other amino acids such as serine and methionine. This is why it is referred to as semi-essential. When the dietary intake of serine and methionine is low, NAC supplementation becomes essential in this case.

High protein foods such as chicken, yogurt, turkey, eggs, sunflower seeds, legumes, and cheese contain cysteine. N-acetyl cysteine (NAC) is a supplement form of cysteine.

There are various health-related reasons for the consumption of adequate NAC and cysteine. This includes restocking the dominant antioxidant known as glutathione in the human body. The amino acids are helpful with brain health, respiratory chronic conditions, and fertility.

Benefits of N-Acetyl-Cysteine

NAC is a primary source for producing antioxidants in the human body. Which helps improve mental health conditions and alleviates the symptoms of anxiety. Antioxidants work to fight off brain inflammation that causes NAC is required to produce Glutathione which is a powerful antioxidant as well.

NAC for Anxiety

If you don’t have time to read the rest, here is the best NAC for anxiety according to the research. Take 2-3 of these per day for 12 weeks, a month minimum before evaluating the supplement.

Click Here to Buy: Now’s NAC Supplement 1,000mg

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NAC is helpful in regulating glutamate levels. Glutamate is one of the vitally important neurotransmitters in the human brain. For a brain to function normally glutamate is essentially required.

Excessive use of glutamate along glutathione depletion may increase the chances of a brain injury.

NAC is helpful with ruminations, with those thought patterns that are extremely negative and are hard to be controlled.

Other recommended articles:

Yoga For Anxiety: The Best Poses For Relief Anxiety Attack vs. Panic Attack: What is the difference? What is the Best Form of Magnesium for Anxiety? NAC For OCD

OCD stands for Obsessive-Compulsive Disorder and it looks like ritualistic behaviors or persistent, unwanted thoughts. These types of uncontrollable thoughts are commonly found in disorders like depression and anxiety along with schizophrenia, Obsessive-Compulsive Disorder, and eating disorders

Researchers have successfully unearthed a relationship between anxiety conditions and Glutamate or GABA balance.

The use of psychotherapy combined with NAC can help an individual be able to change their patterns of thinking and get faster relief from the distress OCD or anxiety can cause.

OCD Causes:Stressful EventsSubstance or Alcohol AbuseFamily History, etc.

In recent times NAC has been used with a most complex type of anxiety disorder —the spectrum of compulsive disorders (including OCD).

Researchers have concluded that such an inexpensive and simple nutritional supplement is remarkably effective for treating various types of anxiety disorders.

It has been noted that anxiety is rapidly spreading psychiatric disease (Kessler et al., 2005), which has affected hundreds of million individuals worldwide.

NAC is now suggested as a prospective drug for managing anxiety. (Lafleur et al., 2006; Berk et al., 2009, 2014; Egashira et al., 2012; Bloch et al., 2013).

NAC for Excoriation Disorder

What is excoriation disorder? It is a skin-picking disorder.

A study was done on trichotillomania (hair-pulling disorder), and excoriation disorder, and NAC. The study said that the use of NAC should be considered on all severity levels.

Which forms of anxiety can it help?

NAC can be helpful with any form of anxiety but mainly for compulsive behaviors.

Different Types of Compulsive Behaviors

Many of the researches have shown that NAC for anxiety can be helpful in alleviating the symptoms of obsessive-compulsive behavior disorder which are related to different types of psychiatric conditions.

NAC supplements are significantly helpful in reducing compulsive skin-picking behavior during research on kids who were having an excoriation disorder. Another research conducted on kids has shown that the use of NAC for anxiety has significantly reduced their behavior of nail-biting.

NAC for anxiety supplementation has proved to be beneficial for alleviating above mentioned compulsive behaviors but it is yet to be cleared that if these impacts of the NAC can be applicable for other types of compulsive behaviors including Obsessive-Compulsive Disorder.

What foods contain NAC?

Sulfur is considered a vital mineral that is mostly found in some protein foods and plants. In addition, sulfur is considered vital for the activity and structure of some major enzymes and proteins in the human body.

Sulfur is needed for the synthesis of glutathione. The presence of sulfur is found in a couple of amino acids in food; cysteine and methionine. It is mainly originated from nutritional proteins such as poultry, beef, and fish.

Nevertheless, sulfur can also be found in vegetables such as cruciferous vegetables like broccoli, cauliflower, brussels sprouts, mustard greens, and watercress.

Many studies conducted on human and animal populations have concluded that consuming sulfur-enriched vegetables helps reduce oxidative stress and increases glutathione levels.

Foods with Cysteine

Firstly, there are multiple functions of cysteine such as it is helpful in creating antioxidants in the human body and also improving hair health.

The foods with a higher percentage of cysteine are cheese, pork, sunflower seeds, beef, low-fat yogurt, fish eggs, lentils, and oatmeal.

Here is a list of foods with the highest cysteine;

Lean Pork ChopsBeef (Skirt Steaks)Lean Chicken BreastTunaLentilsOatmealEggsSwiss cheeseSeaweed, spirulina, dried

Consume protein-rich foods, since NAC is an amino acid it is best to consume foods that are high in fat, fiber, and protein. Balanced nutrition can greatly improve mental health concerns including obsessive-compulsive disorder and other forms of anxiety.

NAC vs. Cysteine

NAC or N-acetyl cysteine is a semi-essential amino acid. The human body is capable of producing NAC from other amino acids such as serine and methionine which is why it is being pronounced as semi-essential.

On the other hand, Cysteine is sulfur that contains amino acid which arises in keratins and other types of proteins mostly in the form of cysteine. Cysteine is considered as an integral part of forming most of the enzymes.

NAC Dosage for OCD

In recent studies, 2,400-3,000mg per day of NAC was administered for 12 weeks. NAC reduced the severity of symptoms of OCD and had minimal adverse effects. (Oliver et al., 2015)

This is the best NAC for anxiety because it has high enough to take at least 2 per day and it gives you a 60-day supply.

As recommended by the study it is best to take 2,400mg per day for 3 months to fairly evaluate it. This is the recommended NAC dosage for OCD sufferers and it can offer heart and brain protection too.

Plus remember it helps produce the antioxidant glutathione that helps with liver detoxing and protects your brain from inflammation.

In addition, studies show the use of NAC for anxiety, addiction, compulsive, and grooming disorders, in addition to schizophrenia and bipolar disorders. (Dean, et al., 2011)

Bad News

NAC has mostly been removed from the market, but it is a precursor for glutathione.

What is the best NAC supplement? [image error]

The Best NAC Supplement is:
Now NAC Supplement for Anxiety

High dose (enough to support the study)120 Tablets lasting 2 months taking 2 per dayAffordable3rd-party tested

Furthermore, it is usually presumed that NAC supplements are better than cysteine as it is stable and more soluble. Also, NAC is thought to have great potential for supplying sulfur.

Here is a recommended NAC Supplement. This NAC supplement is a potent antioxidant amino acid and precursor in the body to the critical antioxidant glutathione.

It supports lung functions and the liver. This antioxidant supports the cell membranes and inside cells as well.

Unfortunately, it may be difficult to find NAC on the market anymore. It was pulled due to its many benefits, we live in a sick care system. If people are getting better without medications, there will be fewer customers.

There will be a denial of this, of course, however, NAC is an amino acid, which is the building block of protein. So should we ban the consumption of protein? Absolutely not! People would starve, be weak and not be able to repair our bodies without the consumption of protein.

This is your warning to stock up on NAC if it works for you or if you feel like the above information describes you. Thankfully there are other nutrients that are on the market that can be helpful for anxiety as well such as niacin and magnesium.

References:

Dean, O., Giorlando, F., & Berk, M. (2011). N-acetylcysteine in psychiatry: current therapeutic evidence and potential mechanisms of action. Journal of psychiatry & neuroscience : JPN, 36(2), 78–86. https://doi.org/10.1503/jpn.100057 Oliver, G., Dean, O., Camfield, D., Blair-West, S., Ng, C., Berk, M., & Sarris, J. (2015). N-acetyl cysteine in the treatment of obsessive compulsive and related disorders: a systematic review. Clinical psychopharmacology and neuroscience : the official scientific journal of the Korean College of Neuropsychopharmacology, 13(1), 12–24. https://doi.org/10.9758/cpn.2015.13.1.12

Originally posted 2020-09-03 18:12:14.