Megan Santiago's Blog, page 2

How To Read and Follow Laundry Symbols with Ease

Have you ever wondered what those little symbols on your clothing care tags mean? These squiggles and shapes convey essential information about how to take care of your clothes. These icons or pictograms tell us how to clean, dry, and iron the fabric or textile. Knowing how to read these laundry symbols can help you avoid shrinking your favorite sweater or ruining your best pair of jeans.

You can find laundry symbols on the care labels attached to the clothing or textile products, usually sewn into the inside seam or collar of the garment. You should keep these essential labels on to ensure you can clean and iron your clothing correctly every time.

The Universal Language of Laundry Symbols

There are internationally recognized systems for the care labels to maintain consistency and understanding. The International Standardization Organization (ISO) published the first system in early 1970. In the United States, the American Society for Testing and Standardization (ASTM) published the “Standard Guide for Care Symbols for Care Instructions on Textile Products” in 1996, which defined the symbols and a system for their use.

Their exact use and style may vary slightly based on local norms. However, the symbols are such that they can be universally understood, regardless of language barriers. Many manufacturers also use written instructions in addition to the icons to help make it easier to read clothing care labels.

Basic Laundry Symbols

The most common laundry symbols you will find on clothing are for:

WashingDryingBleachingDry CleaningIroning

Each of these actions has a base symbol. For example, the washing symbol is a bucket with water, and a triangle indicates the bleaching symbol. Details for each step, such as temperature, chlorine/non-chlorine bleach, and more, are shown inside the symbol using a series of dots, lines, and other characters.

The Wash Symbol 

The wash symbol is one of the main symbols on the clothing care tags. It looks like a bucket of water. Here are the most common washing symbols: 

A simple bucket of water indicates you can wash the clothing in a washing machine. You can also wash these items by hand if needed. A hand in a water tub indicates the clothing should be hand-washed only. This symbol is used for delicate fabrics that can’t withstand a washing machine’s agitation.A number inside the tub of water indicates the maximum water temperature you can use while washing. You may also find dots inside the tub symbol. These show the temperature of water you need to clean the fabric in. One dot means you should use cold water, two for warm water, and three for hot water. If you see an “X” on the tub of water, then you should not wash the clothing. You can find this symbol on delicate textiles. If you see this symbol, you should clean them using other methods, such as dry cleaning.The Bleach Symbol 

The triangle symbol indicates whether you can safely use bleach on the garment. Before using any bleach, you should always test the garment for colorfastness. The characters inside the triangle indicate the kind of bleach recommended for the fabric. 

The most common bleach symbols are:

A simple triangle without characters inside indicates you can use chlorine or non-chlorine bleach. A triangle with “CL” inside means using chlorine bleach with the fabric is okay.A triangle with two diagonal parallel lines suggests using a non-chlorine bleach like an oxygen-based bleach. A triangle with an “X” on top means you should not use bleach on the clothing.The Drying Symbol 

A square denotes the drying symbol and tells you how to dry the clothing. Following these symbols is essential to prevent shrinking, color fading, and other damage to your clothes. Clothing can be either tumble-dried or air-dried, each with its own sets of characters. 

A circle inside the square indicates tumble drying, which means you can use a clothes dryer to dry the clothing. The number of dots inside the circle indicates the heat you can apply during drying. One means low, two means medium, and three means high heat. A solid, filled circle inside the square indicates you should not use heat while drying the clothing in the dryer. You can typically find this on delicate clothing that can distort if heat is used.An “X over the tumble-dry ” indicates you should not put the clothing in the tumble-dryer and air-dry it instead. Air-drying symbols are square with lines inside to signify various ways to dry clothing without using a tumble dryer. Flat dry is a single horizontal line, and drip dry is multiple vertical lines.Slanted lines indicate shade and a curved line indicates line dry. There can be combinations of these lines to give you more information on drying, like “drip dry in the shade,” which is three vertical lines with slanted lines on the side.The Dry Cleaning Symbol 

A circle denotes the dry cleaning symbol. If you see this symbol, the fabric is dry-clean-only. It would be best if you did not attempt to wash the garment. Instead, you should have these cleaned by a professional dry cleaner.

There can be letters inside the circle. These letters indicate which chemicals or solvents may or may not be used for dry cleaning that fabric. For example, “A” means it can be dry-cleaned with any solvent, “F” means dry-clean with petroleum solvent only, and “P” means dry-clean with any solvent except trichloroethylene. Dry cleaners are aware of these symbols and their meanings. An “X over the circle tells you not to dry-clean that garment.

The Ironing Symbol 

The ironing symbol is easy to recognize. It is the outline of an iron. It represents whether you should iron a garment and, if so, at what temperature.

You can see the appropriate temperature settings inside the symbol. These temperature settings can be simple numbers to indicate the maximum temperature of the iron or dots to indicate the heat level. For example, one dot is low heat for textiles like nylon, and two dots are medium heat for fabrics like wool or polyester.

Three small lines coming out from the iron at the bottom indicate steam. The steam from the steam iron circulates inside the textile and relaxes the threads, making it easier to remove wrinkles. If the steam under the iron has an “X” over it, it indicates you should not use steam while ironing as that may damage the fabric.

An “X” over the iron symbol indicates you should not iron the garment. Attempting to iron these fabrics can lead to fabric damage, melting, or other irreversible issues. If you see this symbol on a clothing label, you should explore alternative methods to remove wrinkles, such as steaming or hanging the garment to air out wrinkles naturally.

Clothing Care for the Best Results

Always check the care labels on the clothing before washing and sort them accordingly. It is always best to wash similar fabrics and colors together.

Add a laundry care symbols chart near your washing machine or laundry area for quick reference. If you are ever in doubt, using lower temperatures and gentle cycles to keep the clothing vibrant is always safer.

Understanding clothing care labels will help you ensure your clothing looks great and lasts for a long time.This article originally appeared on Wealth of Geeks.

Prayer for Pregnancy: 8 Prayers for a Healthy Pregnancy

Whether you struggle to become pregnant or want to pray over your pregnancy, you may seek a good prayer. Prayer can be a powerful tool when it comes to fertility struggles, conception, pregnancy, and safe delivery. Infertility can be such an emotional burden, and you don’t want fear to dominate your pregnancy. 

Here, we share multiple prayers for pregnancy and how to pray for the beautiful gift of life and to keep your pregnancy safe. Whether you’re hoping to get pregnant quickly or want to pray for the safety of your current pregnancy, keep reading to find your perfect prayer for pregnancy. 

How Do You Pray for Pregnancy?

Prayer for pregnancy isn’t as complicated as it sounds. It can be as simple as opening your mouth and starting to pray. During prayer, you can praise and express gratitude and ask the Holy Spirit to bless your heart’s desires–whether that’s a prayer to conceive or a prayer for a healthy pregnancy. Pray specifically and express exactly what you are longing for.

You can also pray scripture verses for pregnancy or use one of the tried and true prayers we share in this post.

Who To Pray to To Get Pregnant?

There are many different beings you can pray for pregnancy, depending on your beliefs. Whether you’re trying to get pregnant fast or wish for a healthy pregnancy, several options exist. 

In ancient times, many people prayed to a goddess of fertility, while many today pray to God or Saints.

There are many Catholic saints that you can pray with for pregnancy. One of the most famous patron saints of pregnancy is St. Gerard. Here is a prayer to St. Gerard for pregnancy:

O good St Gerard, powerful intercessor before God and wonder worker of our day, confidently I call upon you and seek your aid. On Earth, you always fulfilled God’s designs, help me now to do the holy will of God. Implore the Master of Life, from whom all parenthood proceeds, to render me fruitful in offspring, that I may raise up children to God in this life, and in the world to come, heirs to the Kingdom of His Glory. Amen.

If you have a particular impossible case, whether it’s infertility or a challenging pregnancy, consider praying with the Patron Saint of Hopeless Causes, St. Rita. Here is a St. Rita prayer for a miracle:

O glorious St. Rita, your pleadings before the divine crucifix have been known to grant favors that many would call the impossible. Lovely St. Rita, so humble, so pure, so devoted in your love for thy crucified Jesus, speak on my behalf for my petition which seems so impossible from my humbled position. (Here mention your request ). Be propitious, O glorious St. Rita, to my petition, showing thy power with God on behalf of thy supplicant. Be lavish to me, as thou has been in so many wonderful cases for the greater glory of God. I promise, dear St. Rita, if my petition is granted, to glorify thee, by making known thy favor, to bless and sing thy praises forever. Relying then upon thy merits and power before the Sacred Heart of Jesus I pray.  Amen.

What Is a Powerful Prayer for a Pregnant Woman?

If you’re already pregnant, ask God specifically for a healthy pregnancy–a powerful prayer is a specific prayer. Pray for your baby to carry to term and live a long, healthy life. Express gratitude for the incredible gift that is your pregnancy. You can pray for your baby’s development, peace, protection, guidance, wisdom, grace, good health, a beating heart, a love-filled life, and comfort.

Here is a powerful prayer from Xavier University for expectant mothers that can be practiced in your own pregnancy journey: 

“Heavenly Father, I bring the little baby that is forming within me to You, Lord and pray that You would be with me every step of the way. I ask that Your guiding hand of protection would be over and around and within this precious little new life, and may he or she grow and develop without any problems or complications. Prepare me, Lord Jesus Christ, for motherhood. Prepare us BOTH for the change that is going to take place when our little baby is born, and help us to keep very close to You and to give You all the praise and glory. In your name, I pray Amen.”

This prayer from Salisbury Catholic Churches also reflects the desire for a safe, joyful, and healthy pregnancy: 

“Dear Lord, may you watch my sleep as I carry this baby. May your hand be upon this precious life as it develops in my womb. May you fill our hearts with joy, and our bodies with peace. May we feel you so close to us as we sense your amazing creativity at work. We rest in you. In Jesus’ name, Amen.”

What Verse in the Bible Talks About Pregnancy?

Many Biblical verses can be applied to pregnancy and infertility. You can pray these verses over your pregnancy. The word of God is filled with scriptures that can be incorporated into prayers. 

Here are 16 scripture verses that you can meditate on during prayer for pregnancy: 

You will be blessed beyond all peoples; there will be no barrenness among you. Deuteronomy 7:14

The Lord will give you prosperity in the land he swore to your ancestors to give you, blessing you with many children, numerous livestock, and abundant crops. Deuteronomy 28:11

There will be no miscarriages or infertility in your land, and I will give you long, full lives. Exodus 23:26

God blessed them and said to them, “Be fruitful, and multiply, and replenish the Earth.” Genesis 1:28

Isaac prayed to the Lord on behalf of his wife, because she was childless. The Lord answered his prayer and his wife Rebekah became pregnant. Genesis 25:21

When the Lord saw that Leah was hated, he opened her womb, but Rachel was barren. Genesis 29:31

And by faith, even Sarah, who was past childbearing age, was enabled to bear children because she considered him faithful who had made the promise. Hebrews 11:11

As a pregnant woman about to give birth writhes and cries out in her pain, so were we in your presence, Lord. Isaiah 26:17

Sing, O barren one, who did not bear; break forth into singing and cry aloud, you who have not been in labor! For the children of the desolate one will be more than the children of her who is married,” says the Lord. “Enlarge the place of your tent, and let the curtains of your habitations be stretched out; do not hold back; lengthen your cords and strengthen your stakes. For you will spread abroad to the right and to the left, and your offspring will possess the nations and will people the desolate cities. Isaiah 54:1-3

“Before I formed you in the womb I knew you, before you were born I set you apart; I appointed you as a prophet to the nations.” Jeremiah 1:5

I will turn to you and make you fruitful and multiply you and will confirm my covenant with you. Leviticus 26:9

But the angel said to him, “Do not be afraid, Zechariah, because your prayer has been heard. Your wife Elizabeth will bear you a son, and you shall name him John. And you will have joy and gladness, and many will rejoice at his birth.” Luke 1:13-14

Even Elizabeth your relative is going to have a child in her old age, and she who was said to be unable to conceive is in her sixth month. For no word from God will ever fail. Luke 1:36-37

He settles the barren woman in her home as a joyful mother to her children. Hallelujah! Psalm 113:9

Your wife will be like a fruitful vine within your house; your children will be like olive shoots around your table. Psalm 128:3

For you created my inmost being; you knit me together in my mother’s womb. Psalm 139:13

She [Hannah] made this vow “Oh Lord of hosts, if only you will look on the misery of your servant and remember me and not forget your servant but will give to your servant a male child then I will set him before you as a Nazirite until the day of his death.” . . . Indeed the Lord visited Hannah, and she conceived and bore three sons and two daughters. And the boy Samuel grew in the presence of the Lord. 1 Samuel 1:11, and 1 Samuel 2:21

What Psalm Is for the Safe Delivery of a Baby?

While many Psalms can apply to the safe delivery of a baby, Psalm 22:9-10 specifically mentions safe delivery. 

9 You, Lord, brought me safely through birth, and you protected me when I was a baby at my mother’s breast. 10 From the day I was born, I have been in your care, and from the time of my birth, you have been my God. 

What Is the Prayer for Pregnancy and Delivery?

Here are some examples of the many prayers that can help with pregnancy and delivery.

This prayer from Xavier University outlines a desire for a peaceful delivery experience: 

“I pray that Your sweet presence would fill the room with joy as I deliver the baby and we welcome it into this world. I choose to put my trust in You, God. Be with me now and every moment of the day. Let me be aware of Your presence with me. Reveal Yourself more to me so I can know You and love You more. Thank you.”

This prayer for pregnancy and delivery from Salisbury Catholic Churches is powerful and specifically pertains to labor and safe delivery: 

“Almighty God, Send your angels to keep guard as labor begins, Lord comfort and protect us all. Surround us with your hope and goodness. Hold us through each wave of delivery. Give to us a perfect life. Come hold us safely within your promises, now and forever. Amen.”

What Is a Prayer for Morning Sickness or Anxiety in Pregnancy?

If you’re dealing with morning sickness or anxiety throughout your pregnancy, this prayer from Mothering Spirit addresses feeling ill and asks God the Father to show mercy in your symptoms: 

“Lord, have mercy. When I feel so wretched all day long, sick and tired from sunrise to sunset, pull me from the pit of my despair. Let me remember those who live with sickness, pain, and discomfort every day of their lives, not just for nine months. Forgive my complaints, Lord. and help me bear my suffering. Lord, have mercy. When I fear that I will never again feel well, draw me into the light of your healing love. Let me remember my child – the one for whom I suffer, the one for whom I wait, the one I already love. Let me give thanks for the life of my baby, even in my moments of darkness and despair. Help me remember that You will never abandon us, that we are always held in the embrace of your love.”

In your fertility journey, exercising your knowledge and making intentional lifestyle decisions to increase your pregnancy chances are important. Eliminate toxins from your life, eat the right foods, take the right supplements, follow a fertility-friendly lifestyle, and PRAY. Seek a personal relationship with God (whatever this looks like for you and your beliefs!) and pray specifically and often for a healthy pregnancy in His perfect timing. Daily prayer for pregnancy is a powerful tool to help turn our hopes into reality. This article originally appeared on Wealth of Geeks.

How Much Does IVF Cost?

With rising infertility rates, many couples are turning to in vitro fertilization (IVF) to aid in conception when planning for a future family. But it doesn’t come cheap. One IVF cycle in America usually costs between $12,000 and $25,000. Many variables can affect the price tag of this procedure.

Before you decide to invest in assisted reproductive technology (ART), it’s important to understand the factors that can contribute to IVF costs before deciding which path to take. 

What Is IVF?

IVF, short for in vitro fertilization, is the process of fertilizing (joining) a woman’s egg with male sperm in vitro (outside of the body). During the IVF process, ovarian stimulation is performed to produce eggs. Once the ovaries have produced eggs, they are retrieved and fertilized outside the body to create fresh embryos. The embryos are then transferred into the uterus.

After a round of IVF has been completed, pregnancy testing determines if the implantation was successful. This process, also known as a fresh embryo transfer, is a solution that many couples have turned to for infertility struggles or to get pregnant faster.

While IVF cost is a deterrent for many, there are several ways to lower the out-of-pocket expense of the procedure.

Who Performs IVF?

Medical professionals, mainly reproductive endocrinologists, perform IVF. Reproductive endocrinologists are doctors specifically trained in reproductive medicine and fertility. They are OB/GYN doctors with additional medical training to diagnose infertility and perform treatments like IVF.

In addition to reproductive treatments, reproductive endocrinologists can treat fertility issues like endometriosis, menstrual disorders, uterine fibroids, secondary infertility, and PCOS. They can also treat male fertility issues like low sperm count, erectile dysfunction, and reproductive organ problems. 

When fertility problems don’t have a treatment available, reproductive endocrinologists can move on to solutions like IVF, IUI (intrauterine insemination), surrogacy, and gamete intrafallopian transfer.

Along with reproductive endocrinologists, embryologists play a role in IVF by fertilizing embryos in their labs. They can perform embryo and egg freezing as well as ICSI (Intracytoplasmic sperm injection). Additionally, the IVF process is aided by nurses and support staff to ensure as much success as possible. 

Is IVF Covered by Insurance?

While some countries require that health insurance covers invitro fertilization, the United States does not. Twenty-one states plus the District of Columbia have fertility insurance coverage laws, but only 15 of those state laws include IVF coverage.

Most people in the United States do not have insurance coverage for IVF and must pay most costs out of pocket.

How Much Does IVF Cost?

The American Society for Reproductive Medicine states that the average price of IVF per cycle is $12,400. However, some studies reflect that IVF cost ranges from $20,000-$25,000 per cycle. 

Many variables can impact the price of IVF, such as whether or not couples receive additional services like ICSI, assisted hatching, or endometrial receptivity.

Beyond the add-ons of IVF, there are also costs to consider that can be incurred pre-procedure: 

Injectable medications- Typically cost around $2,000-$7,000.Fertility assessment- Depending on whether your health insurance will cover your assessment or if you choose in-home testing or fertility testing at a clinic using ultrasounds, the price can range anywhere from $150 to $1,000. Though unlikely, assessments can cost much more if issues are discovered and subsequent scans, such as ultrasounds or MRIs, are required.Monitoring appointments- Generally included in the base fee of IVF.Sperm analysis- This may be covered by insurance or may cost around $250 out of pocket.

Below is a breakdown of how several other additional fertility services can drastically raise the IVF cost: 

Anesthesia- During the egg retrieval procedure, opting for anesthesia can add up to $750 to your hospital bill.Assisted Hatching- Assisted hatching is a procedure in which a special laser assists the embryo in hatching from the zona pellucida, known as its “shell.” This is typically only used if the shell isn’t already thinning before the embryo transfer and costs around $500 on average. Donor sperm- While the cost of a sperm donor varies from place to place, a vial of sperm typically costs between $400-$2,000. Embryo cryopreservation- Embryo cryopreservation, or freezing the embryo to preserve it, costs around $600, with one year of storage included in the fee. Embryo storage- Storage fees can range from around $350 to $1,000 per year. Endometrial receptivity- This testing can be done before IVF to assess the receptivity of the uterus. Endometrial receptivity, on average, costs $600-$1,000. Frozen embryo transfer (FET)- IVF doesn’t require fresh embryos. In many cases, embryos will be frozen to be preserved and used later. The cost of transferring frozen embryos can vary from around $650 to over $5,000. Gestational surrogacy- Some couples opt for gestational surrogacy, where the fertilized egg is carried by another woman (surrogate). Hiring a gestational carrier, on average, costs around $110,000.Intracytoplasmic sperm injection (ICSI)- This method of sperm injection costs around $1,500. Mock embryo transfer- This process helps the doctors better identify the patient’s specific needs during IVF and costs around $240-$500. Preimplantation genetic testing- This can be used to test the genetic profile of an embryo before it’s transferred to identify genetic disorders or to determine the sex of the baby. This testing can range from $200-3,000 for the initial biopsy and between $1,000-$3,500 for the actual genetic screening.Are IVF Costs Tax Deductible?

Yes, fertility treatment costs can be tax deductible. According to the IRS Publication 502, “fertility enhancement” (including in vitro fertilization) is listed as a medical expense that qualifies as tax deductible. Any qualifying medical expenses that exceed 7.5% of your annual gross income can be considered tax deductible. IVF costs are only tax-deductible to those who itemize their tax deductions. 

Where Is IVF Cheapest?

America is the most expensive place to receive IVF. Studies have shown that in the United States, one round of IVF is 271% more expensive than the mean cost in 25 other countries.

In the United States, CNY (Central New York) Fertility is one of the most affordable and reputable options for IVF, sitting at a base cost of $4,500.

Some Americans decide to travel overseas to seek more affordable IVF treatment. “Fertility tourism” travelers may head to countries like Greece, Czechia, Spain, Turkey, and Denmark, which all have comparably affordable rates.

How Many Cycles of IVF To Get Pregnant?

The number of cycles for IVF to succeed varies from person to person. In one study on live birth rates, it took an average of 6 rounds of IVF to conceive, with 65.3% of the women successfully giving birth by the sixth cycle of IVF.

However, IVF is not a one-size-fits-all solution. Some couples may succeed with one round of IVF, while other couples may require more than one IVF treatment or find that infertility treatment is not successful for them. 

Increased cycles may drastically increase the price tag of IVF. What was a $12,500 investment can quickly become over $100,000 with multiple rounds of IVF and expensive add-ons.

What Are the Success Rates for IVF?

The average success rates for IVF vary depending on age. Fertility data shows that in 2020, first-time IVF patients under age 35 had a 55% success rate. For ages 35-37, this number decreased to 40.5% and then lowered to 26.4% for women ages 38-40. For ages above 40, the first-time success rate dropped to 8.2%. Although research supports that age plays a role in IVF success rates, each fertility situation is different.

How To Save Money on IVF Costs

Here are some ways to lower the IVF cost and save money on treatments: 

Clinical trials– Some universities, hospitals, doctor’s offices, or clinics offer partial or full compensation for IVF treatments if you want to participate in a clinical trial or study. The U.S. National Library of Medicine offers a database where you can see if there’s a trial that you qualify for. Always consult a doctor before participating in any health-related trial or study.  Do everything possible to make your first cycle successful–  A major way to reduce IVF costs is to not have to undergo more than one cycle. There are many ways to increase the chances of successful conception. Eat nutritious foods that will support your and your partner’s fertility. Practice a healthy lifestyle with regular exercise, limit caffeine, limit smoking, and reduce stress through mind-body work. Do everything you can to make implantation successful. While keeping a fertility goddess statue in your bedroom may not help, it certainly couldn’t hurt.Financial aid for those currently or previously battling cancer– Many organizations offer financial assistance for IVF medication, egg freezing, or embryo freezing for those with cancer or cancer survivors. Some of these organizations include the Heart Beat Program, LIVESTRONG Fertility, and Worth the Wait. Identify what is impacting your fertility– Consider NOT doing IVF, and instead, discover the root cause of your infertility and how to treat it. Consider working with a functional doctor, who will do additional testing to discover if you have any hidden health concerns that can be addressed. Additionally, there are many natural ways to improve your fertility and avoid the fees of IVF altogether. Eliminating toxins from your lifestyle, following a fertility diet, trying a fertility smoothie, practicing mind-body work, and taking fertility supplements may increase your odds of conception. Income-based help– Several organizations offer income-based programs that provide financial relief for those seeking IVF, including Family Formation Charitable Trust, the Compassionate Care Program, and INCIID. Insurance coverage– Many insurance policies offer fertility coverage to help with self-pay expenses and lower the IVF cost for many people. Known donor eggs– Some clinics allow a directed egg donor, or known donor, which is when a friend or family member donates eggs. Typically, known donors must have a medical screening, psychological evaluation, and a consultation with a lawyer. Military discounts– Some fertility clinics offer grants or discounted financing options for both active or retired military service members for IVF services or fertility medication costs. The National Fertility Association, Revolve, has a detailed list of IVF insurance coverage, military facilities that offer fertility treatment, and military discount programs. Additionally, many nonprofit organizations help military service members lower their IVF costs. Mini IVF– Mini IVF, or low-stim IVF, uses fewer medications than other forms of IVF. Although this reduces the cost of IVF, it’s important to note that fewer medications often lead to fewer eggs, reducing the chances of conception. While this is a great avenue for some, for others, mini IVF ends up requiring more rounds of treatment in the long run (which makes it more expensive). Refund programs– Some fertility clinics offer outcome-based pricing, which provides partial compensation for unsuccessful IVF treatments for eligible participants. It’s important to consider the varying terms of different money-back programs, including how much of a refund is provided, who qualifies, and what defines a “viable pregnancy” by the clinic. Medication discount programs– Depending on your location, some clinics or pharmacies offer discounts on fertility medications for those who qualify without coverage in their insurance plan. 

Many variables can influence the cost of IVF. As fertility treatments continue to rise in popularity, make sure to consider all of the factors that can impact the price point and ways to reduce costs. 

Depending on your situation and which fertility center you go to, there are many ways to navigate IVF costs. Ask your doctor in your initial consultation how you can save on fertility treatments and explore any available financial assistance or payment plans that may help make the process more affordable for you.This article originally appeared on Wealth of Geeks.

L-Carnitine And ADHD: Natural Focus Solutions

Attention deficit hyperactive disorder (ADHD) is becoming more common in adults, whereas it used to be only something you heard about diagnosed in children. Currently, only 4% of the adult population is reported to have ADHD. However, there are many individuals undiagnosed, misdiagnosed, or struggling with anxiety which can be similar. This article will explain the correlation between l-carnitine and ADHD.

What is Acetyl L-Carnitine?

It is an amino acid; amino acids are the building blocks of protein. Acetyl L Carnitine is often taken for fat loss. However, it has neuroprotective properties that help fight against hypoxia-ischemia, traumatic brain injury, and Alzheimer’s disease. (Ferreira, G. C., & McKenna, M. C., 2017)

Acetyl L Carnitine is an acetyl ester of the form of Carnitine called L-Carnitine. The acetyl form plays a role in metabolism and transferring the fatty acids to mitochondria in our cells which are the powerhouse energy sources of our cells.

Brain Benefits

L- Carnitine helps minimize brain inflammation; it has anti-depressive, neurotrophic (growth of nervous tissue), and anti-apoptotic (slows cancer growth). It has antioxidant properties that help minimize damage to our brains by oxidative stress.

Even exercise can create oxidative stress, along with detoxing and cell death. Consuming foods that have antioxidants helps improve heart health, the brain, and everything.

L-Carnitine and ADHD

A pilot study was done on 112 children with ADHD aged 5-12 years randomized to either placebo or acetyl L-carnitine in 500-1500 mg doses. Conner Parent-Teacher Rating Scale demonstrated the superiority of treatment over placebo in unattentive children and an improvement over placebo in all types of children.

In addition, Acetyl L-Carninitine’s antioxidant and neuroprotective benefits help with brain inflammation, leading to ADHD.

Early-life exposure to environmental toxins can increase the risk of ADHD and L-carnitine helps to combat that.

ADHD, Anxiety & Insomnia

Adhd, anxiety, and insomnia are correlated. Why do I say this? Because insomnia leads to anxiety.

Insomnia can contribute to increased sleep debt and decrease one’s ability to focus, think clearly, and achieve goals.

High anxiety or ADHD can cause low dopamine and serotonin levels. These are our feel-good and pleasure neurotransmitters.

ADHD is typically defined as an inability to focus, sit still, and let others finish what they are saying. You can find out the ADHD diagnosis symptoms here.

Therefore setting boundaries with ourselves, our schedule, and our loved ones can help reduce our anxiety, ADHD, and insomnia.

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A randomized, double-blind, placebo-controlled study of the effect of unsaturated fatty acids on ADHD symptoms in children with specific learning difficulties.

An initial study of attention deficit hyperactivity disorder (ADHD) using the acetyl-L-carnitine (ALC), a metabolite required for energy metabolism and anabolism of essential fats, showed significant benefits.

In a large European study, eight weeks of supplementation with ALC resulted in a clinical improvement of 54% in the group of boys with ADHD compared to a response rate of 13% in the group with placebo. Effect of iron supplementation on attention-deficit hyperactivity disorder in children.

Regular doses of multivitamins were not investigated in the treatment of ADHD. The multimodal treatment of children with ADHD (MTA) study is considered to be the largest (579 participants) and most thorough study of combined ADHD treatment since 1966. It was a randomized study comparing the stimulant methylphenidate and intensive behavioral therapy with a combination of stimulants (methylphenidate plus community control). We found that the combination seemed to be more effective in ADHD, which raised the guidelines for treating ADHD into question, and clear recommendations were made to combine the two pharmacological treatments. The most important measure of the results was the parent-teacher ADHD scale IV, which in Iran was used in this study for school-age children as a valid measure of behavioral abnormalities and attention.

In Summary

Using l-carnitine for ADHD may be a tremendous natural start for someone looking to improve their mental health naturally. Many other resources on my site teach you how to begin this journey naturally. Feel free to check out our section on mental health resources and our guide.

References:

Ferreira, G. C., & McKenna, M. C. (2017). L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochemical research, 42(6), 1661–1675. https://doi.org/10.1007/s11064-017-2288-7

Originally posted 2021-08-20 22:54:58.

What Is an Ectopic Pregnancy? How To Notice the Signs and Get Help

An ectopic pregnancy occurs when a fertilized egg implants itself outside the uterus, usually in one of the fallopian tubes. This type of pregnancy is not viable and can be life-threatening for the mother if left untreated. Thus, early diagnosis and treatment are essential to prevent serious complications, even death.

What Is an Ectopic Pregnancy?

The fallopian tubes are the guiding pathways for the egg to travel from one of the ovaries to the uterus. There are two fallopian tubes, each attached to one of the ovaries. Each cycle (approximately 28 days), one fallopian tube helps deliver an egg to the uterus for potential fertilization.

In a normal pregnancy, the fertilized egg implants in the uterus lining and grows into a healthy baby. However, in an ectopic pregnancy, the egg begins to develop outside the uterus, typically in one of the fallopian tubes–where the egg is accidentally fertilized and implanted before reaching its final destination.

Other less common areas where an ectopic pregnancy may occur include the cervix, ovary, or abdominal area. These account for less than 10% of cases.

Ectopic pregnancies are relatively rare, occurring in about 2% of all pregnancies. When interventions are used to facilitate pregnancy, the risk increases slightly, ranging from 2% to 5%.

Symptoms To Look Out for With an Ectopic Pregnancy

Any pregnancy can present many new or hidden symptoms for an expecting mom, making it hard to determine whether symptoms are “normal” or something more sinister, like an ectopic pregnancy. Whether you’ve had a positive pregnancy test or not, scheduling a visit with your obstetrician or gynecologist is a must.

The most common symptom of an ectopic pregnancy is abdominal pain, usually on one side or in the lower abdomen. This pain can range from mild and dull to severe and sharp.

Other symptoms to look out for include:

Abnormal vaginal bleedingShoulder painNausea or vomitingIn some cases, a woman may also experience dizziness or fainting due to internal bleeding

It is important to note that these symptoms can also indicate other medical conditions, such as PMS (premenstrual syndrome), so it is crucial to consult a doctor for a proper diagnosis.

Diagnosis and Treatment Options

Not all women will experience severe symptoms in the first few weeks of an ectopic pregnancy. Sometimes, the pregnancy may be detected during a routine ultrasound or pelvic exam.

If you suspect that you may have an ectopic pregnancy or something feels off, seek medical attention immediately. Your doctor will likely perform a physical exam, along with blood tests and imaging scans, such as ultrasounds, to determine the location of the pregnancy.

Depending on the severity and location of the ectopic pregnancy, treatment options may include medication to stop the growth of the pregnancy or surgery to remove it. In some cases, if the fallopian tube is damaged or ruptured, it may also need to be removed.

The Importance of a Quick Diagnosis

Data shows that undiagnosed ectopic pregnancies are associated with high morbidity and mortality rates. The earlier an ectopic pregnancy is diagnosed, the more likely it can be treated successfully with minimal complications. However, an ectopic pregnancy can lead to severe internal bleeding and permanent damage to reproductive organs if left untreated.

Thankfully, obstetricians are trained to diagnose ectopic pregnancies through routine prenatal care. They can perform life-saving interventions and emotionally support women experiencing this type of pregnancy.

The Emotional Impact

Of course, dealing with an ectopic pregnancy can also emotionally affect a person. It is common for individuals to experience feelings of hopelessness, shock, grief, and guilt after an ectopic pregnancy diagnosis. While the pregnancy isn’t viable, it can feel like the loss of a potential child, just as any miscarriage does.

Seeking support from loved ones and professionals can be beneficial in coping with these emotions. Additionally, joining support groups or online communities can provide a sense of understanding and comfort from others who have gone through similar experiences.

Support for Mental and Physical Health After an Ectopic Pregnancy

While research shows that social support is essential for a woman recovering from an ectopic pregnancy or miscarriage, sadly, this isn’t always adequately addressed. Hospitals and staff aiding women in their recovery often focus on their physical health and healing, while their mental state is just as important (if not more).

Women can advocate for their health needs by choosing healthcare professionals who emphasize holistic, whole-person care if available to them in their demographic. They should also surround themselves with supportive family and friends who will listen and provide emotional support during this challenging time rather than writing it off as “not a big deal” or pretending it didn’t happen.

Risk Factors for Ectopic Pregnancy

Certain risk factors can increase the chances of having an ectopic pregnancy, such as:

Previous history of an ectopic pregnancyPelvic inflammatory disease (PID)Inflammation or scarring in the fallopian tubes from a previous ectopic pregnancy or STD (sexually transmitted disease)Previous pelvic surgery for infertility or tubal surgeryEndometriosis is a condition where the tissue that lines the uterus grows outside of itUse of fertility treatments, such as IVF (in vitro fertilization) or other assisted reproductive technologiesSmoking

If you have any of these risk factors, it is crucial to discuss them with your doctor and closely monitor your pregnancy for any signs of an ectopic pregnancy.

Prevention Tips

There is no surefire way to prevent an ectopic pregnancy, but there are some steps you can take to reduce your risk:

Practice safe sex and use protection to avoid STDsSeek prompt treatment for any STDs or infections to reduce the risk of scarring in the fallopian tubesQuit smoking and avoid exposure to secondhand smokePractice healthy lifestyle habits to reduce the body’s overall inflammation

Overall, to reduce your risk, it is essential to maintain good reproductive health and undergo regular check-ups with your doctor.

Ectopic Pregnancy FAQs

With all the essential details reviewed above, moms often have more questions about an ectopic pregnancy. Review these frequently asked questions for more information.

Why Is an Ectopic Pregnancy Dangerous?

An ectopic pregnancy is dangerous because as the egg grows, it can cause the fallopian tube to burst. This can cause internal bleeding and damage nearby organs as the fertilized egg expands. In severe cases, it can lead to life-threatening complications for the mother.

Does an Ectopic Pregnancy Test Positive With a Pregnancy Test?

Yes, an ectopic pregnancy will test positive on a pregnancy test since the body produces the same hormone (HCG) as in a normal pregnancy. However, if you experience any symptoms of an ectopic pregnancy, it is crucial to consult your doctor for further testing and diagnosis.

How Soon Are Symptoms of an Ectopic Pregnancy Usually Recognized?

Symptoms of an ectopic pregnancy can occur as early as 4 to 5 weeks after a missed period and typically become more noticeable as 12 weeks approach. However, it is crucial to note that some women may not experience symptoms until later in the pregnancy.

How Is an Ectopic Pregnancy Confirmed?

Like any newly pregnant woman, a woman with an ectopic pregnancy will typically produce HCG hormone. However, in the case of an ectopic pregnancy, there is no physical growth of the baby as it has been implanted outside of the uterus. To confirm the diagnosis, your doctor may perform blood tests and imaging scans to locate and assess the development of the fertilized egg.

Is There Any Way To Move an Ectopic Pregnancy Into the Uterus?

Unfortunately, no. An ectopic pregnancy is treated through medication or surgery and cannot be relocated to the uterus.

Is There Always Pain Associated With an Ectopic Pregnancy?

Not necessarily. Some women may experience mild or no symptoms, making it difficult to detect without medical intervention. Anytime a missed period or abnormal bleeding is present, it is essential to consult with a doctor.

Can an Ectopic Pregnancy Resolve on Its Own?

Yes, in some cases, the egg will die and be reabsorbed, much like any other type of miscarriage. However, it is still crucial to consult with a doctor as soon as possible to monitor the situation and prevent potential complications.

Does Ectopic Pregnancy Affect Fertility in the Future?

An ectopic pregnancy does not directly affect fertility, but it can cause damage to the fallopian tubes, which may reduce the chances of a successful pregnancy in the future. In some cases, if one fallopian tube is removed due to an ectopic pregnancy, the other tube may still allow for natural conception.

However, if both tubes are damaged or removed (uncommon), exploring other fertility options, such as in vitro fertilization (IVF), may be necessary.

Prompt Care Is Key

In conclusion, the most important thing to remember about ectopic pregnancy is that prompt medical care is crucial. If you experience any symptoms, have any risk factors, or are concerned about your reproductive health, it is essential to consult with a healthcare professional as soon as possible. With timely and appropriate treatment, the chances for a full recovery and future successful pregnancies are high.

And most importantly, don’t hesitate to seek support from your loved ones during this challenging time. Together, you can navigate an ectopic pregnancy’s emotional and physical journey.This article originally appeared on Wealth of Geeks.

You’re Doing It All Wrong: The Abs Workout You Need, According to a Physical Therapist

Since the dawn of advertising, there has been some new trend or gimmick guaranteed to get you rock-hard abs like all the people in magazines. We all remember the ab rocker from the 90s that every stay-at-home mom had in their basement. It was an impulse buy they hoped would help redefine their waistlines.

But as you may already suspect–it’s all a big lie. Many of the standard ab workouts we do consistently are not as good as we think. Instead, understanding how to strengthen the abs functionally with a personalized abs workout will be a game changer.

How To Decipher All the Medical Mumbo Jumbo

Sadly, when it comes to fitness and working out, there’s a lot of conflicting information. This applies to ab and core strength. As a Doctor of Physical Therapy, seeing how many people are misled by the latest fads, especially regarding something as important as the core, is frustrating.

Let’s break down some of the standard terms you may hear regarding abs and what they mean.

Core Strength: This refers to the strength and stability of your entire midsection, including muscles in your abdomen, back, hips, and pelvis. This is important for maintaining good posture, optimally supporting the spine, and preventing injuries to local joints, muscles, ligaments, and other connective tissue.Six-pack Abs: This term refers to the visible muscle definition in the abdominal muscles, specifically the rectus abdominis. While it may seem like having a six-pack is ideal, it’s not an indicator of overall core strength or health. Since the muscle group that creates a chiseled look is only one small muscle group in the “core,” some people with visible abs may ironically have poor muscular balance and be at risk of injury.Neutral Spine: This refers to the natural curvature of your spine when it is in its optimal position for stability and support. While the spine looks like a flattened “S,” the degree of curvature will vary for each individual based on genetics, development, and postural habits. What is “ideal” will also change with different postures and activities. Maintaining a neutral spine during exercises is crucial to protect against injury.Flat Back: Neutral spin and a “flat back” are often used synonymously in error. You might have heard to keep your back flat during ab exercises, but this can be misleading. While it’s essential to maintain a neutral spine, keeping your back completely flat against the ground can cause harm due to excessive pressure on the spine.Lower Abs: This refers to the lower portion of your transverse abdominis, a muscle group that runs horizontally across the lower stomach and acts as a built-in “corset” for the trunk. It’s a common misunderstanding that we can isolate this area. Studies show poor activation of the lower abs can contribute to low back pain (and vice versa).Engage Your Core: This is a common yet confusing term used in fitness and physical therapy. Simply put, engaging your core means using the muscles of your midsection to support and stabilize yourself during activities. It does NOT mean tightening your muscles as hard as possible while holding your breath (a common reaction). This is especially important during exercises like lifting weights or performing dynamic movements.Functional Strength: This refers to the ability of your body to perform everyday tasks and movements efficiently without causing harm or unnecessary strain to muscles and joints. Functional core strength is crucial for preventing injuries and maintaining good posture in daily activities such as bending, twisting, lifting, and reaching.

Ultimately, the exercises we choose to do should help us build strength in our daily movement. Who cares how many crunches you can do if you can’t pick something up off the floor without tweaking your back?

Abdominal Exercise Myths That Need To Go Away

Now we understand some core terms better, let’s dive into common myths and misconceptions about ab exercises.

Myth #1: More Is Better

Many people believe doing endless crunches or sit-ups will lead to more muscular abs. However, this is not the case. Quality over quantity is vital when it comes to ab exercises.

If you’re not using proper form and engaging the correct muscles, doing more repetitions will not necessarily lead to better results. Those 10 to 30-minute “ab burning” classes that are popular can be counterproductive if you’re not doing the exercises correctly. For most people, their abs fatigue within a few minutes, making this class style pointless.

Myth #2: Spot Reduction Works

Sorry to burst your bubble, but targeting specific areas for fat loss is impossible. Doing a ton of ab workouts will not automatically lead to a six-pack if you still carry excess body fat. Fat loss happens through overall calorie deficit, not just targeting one area.

Myth #3: The More Intense, the Better

Many people believe they need to feel extreme pain or muscle soreness after a workout to be effective. However, this is not true. While some soreness can indicate muscle growth and adaptation, pushing yourself too hard can lead to injury. It is essential to listen to your body and find a balance of challenging yourself without overdoing it.

Myth #4: The Only Way Is Crunches or Sit-Ups

As mentioned, traditional crunches or sit-ups are not the end-all-be-all for ab exercises. They aren’t very effective choices, especially for postpartum women or anyone suffering from low back pain. In fact, for these groups, it can exacerbate an underlying issue due to their heavy reliance on hip flexors and repetitive flexion.

Mixing up your ab routine and incorporating exercises that target all areas of the core, not just the rectus abdominis is essential.

Myth #5: You Can Only Work Your Abs at the Gym

Another common misconception is that ab workouts are only done at the gym or with expensive equipment. However, many practical ab exercises can be done at home with minimal to no equipment.

For example, in your living room, you can do a quick 5-minute HIIT workout (high-intensity interval training) with planks, side plank variations, and mountain climbers. The key is to target all areas of the core while maintaining proper form.

Myth #6: Abs Are Only for Aesthetics

While toned abs may be a desirable physical attribute, having a strong core goes far beyond appearance. A strong core is essential for overall health and well-being, from preventing injury to improving posture and balance. Focusing on functional strength rather than aesthetics can lead to a healthier, more sustainable approach to ab exercises.

When ab exercises are combined with other essential lifestyle habits–like better nutrition, getting enough sleep, and adequate stress management–your quality of life improves, rather than just your waistline.

The Abs Workout You Need

So, what’s the secret to achieving strong abs? It’s quite simple: focus on functional movements that engage your entire core rather than trying to persevere by doing endless crunches. Here are some practical ab exercises to incorporate into your workout routine:

Back to the Basics: Start With Breathing

Unfortunately, many people do complex abdominal exercises without building a solid foundation.

Being able to fully engage the core while breathing is more complex than it seems for most people. Thus, stopping to practice this primary skill is essential. For many, it’ll be a rude awakening when an individual finds it difficult to breathe (as they’re accustomed to holding their breath) or get random muscle cramps in their back or legs- a surefire sign that you genuinely need to get back to the basics.

Try this:

Lie on your back with your knees and hips bent and feet flat on the floor.Place your fingertips on your belly, just inside your hip bones.Gently tighten your abdominal muscles (collectively) as if you’re protecting yourself when someone is about to punch you in the gut. If you cough or sneeze, these are the muscles you’ll feel tightening. You want to keep your spine “neutral”- relatively flat against the floor (nothing more than your fingers can fit under your back).Hold these muscles tight (they don’t have to be at a maximal level; practice being able to do so at different levels) for 5 seconds.Relax and repeat ten times while keeping the upper body and neck relaxed and breathing normally.Repeat for three sets each day.

Once you’ve mastered this (it might take a few days or weeks), you can move on to the next group of exercises.

Progressing From the Basics

When ready to graduate beyond the basics, try building from there with these exercises.

Marching in Place

You will be in the same position as above. Then, while focusing on keeping the abs activated, you will add leg movement. Start by lifting one foot off the ground and placing it back down. Then, repeat with the opposite leg. Alternate as if you’re marching in place. The key is to lift the foot as high as possible while keeping the spine still (no arching, rotating, or bulging of the ab muscles).

Other Variations

To make the marching even harder, you can try:

Lifting both feet togetherStraightening one leg at a time and lifting it off the floorStraightening the legs (one at a time) without touching the floorDead bug exercises: straightening one leg and opposite arm (overhead) simultaneouslyFunctional Movement

Our core strength is most important with daily weight bearing (walking, standing, running, etc.), lifting, and reaching. Adding dynamic movement to your strength routine will allow you to use many muscles simultaneously, a great functional way to get stronger. Targeting one muscle group can be helpful in the proper context, but ultimately, no one uses one muscle group in isolation while doing their daily chores.

Try these:

Squats, with or without weightBird dogs: extend one leg and the opposite arm while on your hands and kneesStanding abs: a series of movements including alternating knees to chest, knee to the opposite side of the chest, straight leg raises, side kicks, or back kicksLunges with arm movement: add bicep curls, tricep extensions, or overhead reachesExtension-based exercises, such as planks (modified if needed) and Superman reaches on the bellyNeed Help Figuring Out Where To Start?

It can be an eye-opener after an assessment, either on your own (by attempting the basics above) or with a professional. If you’re overwhelmed or unsure where to start, an evaluation and personalized exercise recommendations can be helpful. They can assess your fitness level, strength, and coordination and guide you toward the best exercises for your body and goals. 

With the right approach, you can build a strong core without crunching yourself into oblivion.This article originally appeared on Wealth of Geeks.

The Remarkable Benefits of Intermittent Fasting

The obesity rate in America is now 41.9%, a staggering number that has caused great concern in the last few years. People are becoming more health-conscious and seeking ways to get and stay healthier. Changing up your diet, of course, is the best way to do that, but eating healthy foods can be quite costly, depending on where you live.

There are other effective ways to lose weight and achieve optimal health that don’t cost a thing, such as intermittent fasting.

Intermittent fasting (IF) has gained popularity in the last decade for its weight loss benefits, but that’s not all it can do. Today, we’ll discuss the other benefits of intermittent fasting that may surprise you.

First, let’s discuss exactly what IF is.

What Is Intermittent Fasting?

Simply put, intermittent fasting (IF) schedules times to eat and fast during the day. The most popular IF schedule is 16 hours fasting, 8 hours eating, or 16:8.

Some may find this a bit challenging when getting started, so they will opt for a time frame of 14 hours fasting and 10 hours eating,14:10 or even 12:12.

The exact time you stop eating and start fasting isn’t as important as the fasting itself.

If this is your first time fasting, you may want to try a 14:10 schedule and see how you feel. Most people note that once you get comfortable fasting, it’s easy to do a 16:8 or even an 18:6. The longer fasting periods will trigger higher levels of fat burning.

With anything, it’s important to always listen to your body.

The science behind IF is that it puts the body in fat-burning mode. By restricting food, our bodies will more quickly and efficiently tap our fat stores for energy. But there are many more benefits of intermittent fasting besides weight loss.

Benefits of Intermittent Fasting

There are nine other remarkable and surprising benefits of intermittent fasting besides weight loss. If you’ve been on the fence about trying IF, these benefits may give you the push you need to start.

1. Improves Brain Health

You are what you eat, and this also applies to when you eat. Intermittent fasting is beneficial for brain health. Research has shown that it may increase the growth of new nerve cells, which could improve brain function. One of the main functions of IF is that it cleans out old cells and replaces them with new ones, even the ones in your brain.

2. May Prevent Cancer

Animal studies have suggested that IF may help prevent cancer and reduce the side effects caused by chemotherapy. Cancer cells feed on glucose, and fasting may reduce glucose levels in the blood, making it harder for cancers to grow.

3. Changes in Body Functions

When we fast, our bodies undergo many changes. Our cells change, and our stored fat becomes more accessible for fuel. Old damaged cells are flushed away, and new cell regeneration takes place. Our insulin levels also drop, which promotes fat burning.

4. Reduce Blood Sugar Levels

A recent study showed that intermittent fasting reduces insulin resistance and insulin levels in people with prediabetes. When insulin is reduced, this helps lower your blood sugar levels and protect against type 2 diabetes. However, another study showed that it was most effective for men, and some women had the opposite reaction.

5. Helps Reduce Inflammation

Intermittent fasting helps improve conditions that cause inflammation, like arthritis. There are several diseases caused by chronic inflammation, so it’s good to know that fasting is one way to reduce it. Many foods cause inflammation, so limiting intake of these foods and fasting can greatly reduce inflammation. Switching to a keto diet will also help reduce inflammation.

6. Promotes Autophagy

Autophagy means “self-eating” and happens when the body is in repair mode, which is only possible through fasting. During autophagy, your body cleans out all the old damaged cells and replaces them with new healthy ones. This process is not only good for your whole body but especially your skin. Goodbye wrinkles!

7. Prevents Alzheimer’s

A recent study has shown that fasting can delay the onset of Alzheimer’s and perhaps even reduce the severity of it. We already know that fasting flushes out damaged cells and regenerates new ones. IF can be especially beneficial to older adults who are concerned about getting dementia or Alzheimer’s.

8. Improved Heart Health

Because IF reduces inflammation and aids in weight loss, it naturally improves heart health at the same time. Intermittent fasting improves your overall health by lowering cholesterol, blood pressure, insulin, and blood sugar levels, all issues that can affect heart health.

9. Better Sleep

For those who snack at night before bed, sleep is often interrupted, and you may feel groggy in the morning with little to no energy. With intermittent fasting, it’s advisable to close your eating window at least 3 hours before bed, and you’re almost guaranteed a much better sleep at night.

Important Side Note on Intermittent Fasting

During your feeding window, it’s important to maintain a healthy diet. Some people may be prone to gorging on food for 6-8 hours simply because that’s the only time allotted to eat. This is not healthy or advisable.

Try sticking to a healthy diet of lean proteins, healthy fats and carbs, and fruits and vegetables. Intermittent fasting is often coupled with the keto diet (or the low-carb diet) for better results.

Intermittent Fasting FAQ’sIs Intermittent Fasting Safe?

Yes, intermittent fasting is safe, but it’s not an ideal lifestyle for everyone. If you have pre-existing health conditions, consult your doctor before trying it. If you are pregnant or breastfeeding, it is not advisable to do IF.

What Can I Have While I’m Fasting?

You are only allowed clear liquids like black coffee/tea (no cream, sugar, sweetener, honey, etc), water, and herbal teas. They must be calorie-free liquids only. 

What Do I Do if I Get Dizzy or Light-Headed While Fasting?

This is quite common and normal for those just starting IF. If you start feeling this, add salt to a glass of water or drink some electrolytes. You can also shorten your fasting window and slowly increase it to a higher number. For example, if you are starting out with a 16:8 window, try decreasing that to 14:10 or even 12:12 and gradually build from there. 

What Are Some of the Side Effects of Intermittent Fasting?

When you are first starting, IF does come with some less-than-desirable side effects, including nausea, insomnia, constipation, and irritability, just to name a few. They usually go away after the first month. The key is to stay hydrated and eat a well-balanced and healthy meal during your eating window. 

Is Intermittent Fasting Your Wellness Answer?

It’s clear to see that the benefits of intermittent fasting are quite amazing, but before making any changes to your daily regime, you should check with your healthcare practitioner first. What works for some doesn’t always work for all.

With anything, ease your way into it and don’t have high expectations in the beginning. Intermittent fasting can be tough, but it will get easier once you adapt a good IF routine, and this will become your new, healthier way of life.This article originally appeared on Wealth of Geeks.

Does Stress Cause Hair Loss? How To Relax and Promote New Hair Growth!

Are you feeling stressed? At this point in human history, we can all agree stress impacts our bodies. Although we might have different responses to stress, each one of us has a somatic (body) stress response. Unfortunately, for some folks, this means losing hair.

Stress-related hair loss is common, but it can be incredibly upsetting. It can happen to women and men, but the reasons for hair loss can differ due to biological and hormonal differences. 

Can Stress Cause Hair Loss?

Expected types of hair loss in men are mainly based on genetics, the effects of testosterone, and some autoimmune disorders. Although genetics can play a role, most women experience hair loss due to emotional stress. This loss is generally reversible, but the first step would be to identify the reasons that are causing your distress.

If your hair loss is due to stress, there are some basic steps to take to help manage your negative feelings. Of course, if you think you are losing hair due to a medical condition or illness, please talk with your physician about your concerns and options.

What Causes Hair Loss?

Hair loss due to stress, known as telogen effluvium, occurs when the hair prematurely moves from the growing phase to the resting stage. Excessive stress can cause hair follicles to stop growing and begin to fall out.

When someone experiences a stressful event, such as the loss of a loved one or a breakup, their cortisol levels, a stress hormone, rise, and this can cause unwanted hair loss.

Not surprisingly, to help cope with emotional stress (like relationship problems, financial difficulties, and work-related stress), some people turn to unhealthy habits like overeating, smoking, and drinking. While you might feel temporarily better, unhealthy habits only add to the overall stress load that affects your hair health.

Hair Loss in Women

Let’s face it: no one likes seeing their hair fall out, but hair loss due to high stress levels seems to be a bit more traumatizing for women than men.

If you are experiencing stress-related hair loss, don’t be shocked if you suddenly start finding hair in the oddest places! Caught in your watch band, strangely woven in your car’s air vents, laying on the stove. These slight strings of your follicle DNA quietly pop up to remind you your body is being hammered by stress.

When you see stray hair, you immediately battle emotions of fear about losing more hair. It is a vicious cycle that only fuels the internal blaze of stress and frustration over knowing your hair is falling out.

Hair Loss Causes

The reality is most hair loss is stress-related. Major stressors, such as divorce, financial loss, and emotional upheaval, can significantly impact our bodies and overall health. However, minor inconveniences or mishaps, like burning your dinner or getting the wrong drink at Starbucks, won’t cause your hair to fall out. Even if several minor stressors happen in one day, the primary cause of hair loss is ongoing significant emotional stress.

Each of us responds to stress in our own unique way. Even positive stressors, like getting married for a second time or moving to a new house, can be identified as distress by our bodies. Our bodies accumulate tension around these events, focusing on the stress-inducing aspects even when they’re positive. That’s why positive events can be just as stressful as adverse events on psychological stress scales. While our mind might be thrilled about an upcoming vacation, our body registers it as stress.

Hair Loss Due to Medical Conditions

While this article focuses on hair loss due to stress, it’s essential to know certain medical conditions are also linked to hair loss for both men and women. 

Most of these illnesses are related to autoimmune disorders. Medical conditions like hypothyroidism, Alopecia areata, and lupus can all be the cause of hair loss. If you suspect your hair loss results from something other than stress, please make an appointment with your physician.

Hormones Can Affect Hair Loss

Hormonal reasons are another significant factor in women’s hair loss. Women’s hormones fluctuate during pregnancy, postpartum, and menopause, and it can cause hair loss. When women experience hormonal changes, it affects the balance of hair follicles and can cause them to fall out. Declining levels of estrogen can contribute to hair shedding.

If you happen to be a midlife woman, it’s vital to remember hormones are like a roller coaster. So, if you are experiencing hair loss unrelated to intense stress, talk to your doctor about getting a blood panel done to determine your hormone levels.

One of the frustrating symptoms of perimenopause and menopause for some women is hair loss. Sharing your concerns about your hair with your doctor might be enough to help you begin solving the mystery of the disappearing follicles.

Hair Loss Due to Medical Treatment

Chemotherapy treatment is another type of stress that leads to hair loss due to a hormone imbalance when the body tries to recover. The medications used to treat cancer affect the hair follicles and cause hair loss. However, once the treatment ends, the hair generally grows back.

It’s essential to acknowledge hair loss, whether stress-related or from an ongoing medical issue, is upsetting. Combating negative feelings and doomsday-type thoughts is key to feeling more balanced and hopeful.

Managing Your Stress Helps Stop Hair Loss

For most cases of hair loss from stress, the frustrating reality is you need to wait it out. Research shows your body will rebound, and your hair will return.

The truth is your hair stopped growing when the stress began, so the hair you see falling out today has been dead for a while. While it might not seem like it, you are most likely in the middle of the hair growth cycle, even though your hair is falling out.

A positive sign of regrowth is the presence of “baby hairs,” those tiny strands that stick out from your scalp, especially around the part in your hairstyle. It may seem like breakage, but hairstylists will tell you they’re new hairs growing to replace what was lost.

Significant Emotional Stress Can Cause Hair Loss

Anxiety and depression, especially when experienced over long periods, are common types of stressors that cause hair loss. High levels of anxiety increase the amount of cortisol the body produces, leading to inflammation that can affect the hair follicles.

Stress-related depression and anxiety can cause people to withdraw from enjoyable activities and relationships. During times of high stress, our nutrition often gets unbalanced as we reach for foods high in sugar or salt.

Inadequate nutrition, emotional upheaval, and focused stress compound the impact of negative tension within the body. Excessive drinking or smoking increases stress-related hair loss. A lack of proper nutrition and mental health support, combined with relentless stress, can cause hair follicles to break and fall out.

Relationship Stress

Our relationships are a regular source of positive energy and happy emotions for many of us. But sometimes, our most important relationships can harm our stress levels. Things like children leaving home, having parents move in with you, or going through a tough marriage time can all impact your hair’s health.

Most people would rather go at it alone in tough times than seek help. Americans, in general, have been raised to highly value independence, including our emotional health. Isolating ourselves and ignoring our emotional distress creates a negative impact on our physical health.

Research shows for women going through a divorce, the second highest predictor of hair loss is marital status. According to a health study, the loss of a spouse, through divorce or death, raises the risk of thinning hair above that of married or single women.

Tips To Manage Stress and Hair Loss

At the risk of sounding repetitive, managing your stress is vital to help with hair loss! Try the following ideas for inexpensive and effective ways to give your body the support it needs during emotional difficulty.

Exercise Regularly: Exercising regularly is one of the best ways to manage emotional stress. Working out helps release endorphins, the body’s natural feel-good hormones. It also helps to clear your mind and give you a sense of accomplishment. Even a few minutes of exercise daily can make a big difference in how you feel emotionally.

Get Enough Sleep: When we don’t get enough sleep, our bodies become fatigued, making it harder to think clearly and stay focused. Aim for 7-9 hours of sleep each night to ensure your body and mind have enough time to rest and recharge.

Practice Mindfulness: Mindfulness is being aware of your thoughts, emotions, and physical sensations in the present moment without judgment or attachment to them. Practicing mindfulness can help you become more aware of how you’re feeling emotionally so you can manage your stress in healthier ways.

Take Time For Yourself: We must make time each day to do something we enjoy. When we choose to relax, we signal to our brain to take a break from worries. Whether reading a book, listening to music, taking a hot bath, or walking outside – find something that works for you!

Practice Positive Self-Talk: Negative self-talk can be incredibly damaging when managing emotional stress; instead, try practicing positive self-talk by recognizing your strengths and accomplishments rather than focusing on what’s wrong. Let go of beating yourself up over mistakes made in the past or present moment.

The Waiting Is the Hardest Part

Stress is a significant factor in hair loss for everyone, especially middle-aged women. Emotional stress and hormonal imbalance are common culprits that can lead to a substantial amount of hair loss.

The good news is once the stress levels are under control, hair usually grows back. It will take a few months, but you should quickly see new hair growth. Practicing proper nutrition, only taking necessary medications, and practicing self-care will help prevent hair follicle stress.

Staying calm, reducing stress, and listening to your body is essential. If you notice significant hair loss, approaching a healthcare professional can help determine the underlying cause and suggest the best treatment plan.

Remember, your mental health is just as crucial as your physical health. With patience and encouragement, almost everyone can learn to manage their stress, resulting in restored hair growth over time.This article originally appeared on Wealth of Geeks.

What You Need To Know Before Investing in Cosmetic Surgery

Cosmetic surgery is a $64 billion industry, with many men and women going under the knife for personal and medical reasons. Investing in it should not be do

While it has many benefits, there are also a few downsides that you should consider.  

What Exactly Is Cosmetic Surgery?

While cosmetic surgery can fix critical health issues, it’s more commonly used for enhancing or altering your appearance. Many women will undergo this surgery for breast augmentations, lip and cheek fillers, facelifts, etc., particularly as they grow older.

There are two types of enhancement surgeries: Plastic surgery and cosmetic surgery, the latter being less invasive.

Women will choose plastic surgery for rhinoplasty, breast augmentations, facelifts, etc. These surgeries are more extensive and require more healing time/downtime. While these procedures are considered cosmetic, they fall under plastic surgery because they are more invasive. 

Cosmetic surgery consists of botox, fillers, dermabrasion, microneedling, etc.

Here are a few more examples to clarify the difference between plastic and cosmetic surgery. 

Plastic Surgery:Tummy-tuckFaceliftReconstructive surgery (face, body, etc.)Buttock liftBreast reduction surgery (mammoplasty)LiposuctionBreast implants (augmentation)Cosmetic Surgery (Minimally Invasive):Facial rejuvenationBrow lift (forehead lift)DermabrasionMicroneedlingChemical peelsInjectable fillers (for wrinkles)Things To Know Before You Opt for Cosmetic Surgery

Having cosmetic surgery has many benefits, but it’s also important to note it has downsides. It would be best if you made an appointment with a doctor for a full consultation before choosing surgery.

Whether you dream of a new nose, fuller breasts, or smoother skin, it’s crucial to understand both the pros and cons before you take the plunge. Being well-prepared and fully informed on your procedure before entering is best. 

Pros of Cosmetic SurgeryBoost in Confidence

For many, a lack of self-esteem and self-confidence due to physical imperfections can damage our overall mental health. Sometimes, all it takes is a simple cosmetic procedure like Botox to make a difference in how we feel about ourselves. 

Correcting Physical Issues

Cosmetic surgery isn’t all about aesthetics or vanity. It can also address physical discomfort. Some women will undergo a breast reduction to alleviate back pain due to overly large breasts or a nose job to fix breathing problems from a deviated septum.

Quick Results

While taking care of yourself physically and maintaining a proper and healthy diet can prevent some physical imperfections, they aren’t quick fixes. For example, if you’ve been a smoker your whole life, you may have smoker’s lines on your face. By quitting smoking, you’re one step ahead of the game, but having microneedling or dermabrasion can instantly erase the already-formed lines.

Age-Defying Magic

Cosmetic procedures like Botox or fillers can help soften wrinkles and fine lines, giving you a youthful appearance without looking frozen. These procedures take years off your face in minutes and last up to a year. 

Climbing the Career Ladder

Sad but true, looks can sometimes play a part in the professional world. Cosmetic surgery can give them a competitive edge in their careers, especially in industries where appearance matters.

Cons of Cosmetic Surgery

As with anything in life, nothing good comes easy or without risk. Let’s take a look at some of the cons of cosmetic surgery.

Risks and Complications

Surgery is surgery, and this means risks are inevitable. From infections to anesthesia complications, you’re embarking on a journey where not everything will always go according to plan. Awareness is mandatory. 

Unrealistic Expectations

It’s essential to keep in mind that you may not get the results you desire. While your friend may have received perfect and outstanding results from their latest filler, the same might not happen for you. It’s crucial to be realistic in your expectations. 

High Price Tags

Let’s face it: looking fabulous often comes with a very high price tag. Get ready to whip out your credit card because cosmetic surgery isn’t cheap. From the surgeon’s fees to post-op care and recovery time off work, it’s an investment – both financially and time-wise. Cosmetic surgeries usually are not covered by insurance. Ensure you have some financial cushioning before you sign up.

Recovery Time and Healing

It’s essential to remember recovery can be uncomfortable with specific procedures. You may have to deal with swelling, bruising, and activity restrictions. For some, this could take a few days, while for others, it could take weeks or months. You’ll need some patience, good painkillers, and Netflix to get through it.

Addictive Tendencies

There is a thing called “surgery addiction,” and it’s real. Some people go under the knife so often it becomes an obsession. It’s essential to address the underlying reasons for wanting surgery. For some, low self-esteem and self-worth are the main reasons they become addicted to cosmetic surgery. Speaking to a therapist to help with this might be worth your while.

Myths About Cosmetic Surgery

Many people hesitate to get even the most straightforward procedure because of misinformation. 

Let’s debunk a few myths to help you decide to proceed with your cosmetic surgery. 

Myth #1: Cosmetic Surgery Is Only for the Rich

While some procedures can be expensive, there’s a wide range of options at different prices. You can start small and save some money for something more expensive in the future. Some clinics offer financing plans to make your dream procedure more accessible. If cosmetic surgery is something you have your heart set on, don’t let finances stop you. 

Myth #2: Getting Cosmetic Surgery Is Noticeable

While this is partially true, most successful procedures yield subtle, natural results that won’t leave you looking like a character from a sci-fi movie. You may never know if the person sitting next to you has had some work done. More dramatic procedures like rhinoplasty or breast augmentations will be more noticeable, but does it matter? Remember, you’re doing this for yourself, not for others.

Myth #3: Cosmetic Surgery Is Only for Women

It’s true that women primarily consume this industry, but men also opt for cosmetic surgery. Cosmetic surgery is for everyone! Men, women, non-binary individuals – anyone interested in enhancing their appearance has a seat at the table. From hair transplants to jawline sculpting, the possibilities are as diverse as those seeking them. 

Myth #4: Cosmetic Surgery Will Make You Happier

Have you ever heard the saying “money can’t buy happiness”? The same goes for surgery. While a procedure might boost your confidence and make you feel great, it won’t magically solve all your life’s problems. True happiness comes from within, and a healthy mindset is key before going under the knife. If you’re feeling down, it might be time to chat with a therapist, not just a surgeon.

Myth #5: One Procedure Is All It Takes

While some results can be long-lasting, it’s essential to remember they are temporary. Our bodies keep aging; weight changes and lifestyle habits can influence how long your results last. You might be required to do some maintenance to keep that look fresh. 

Cosmetic Surgery Is a Personal Choice

You must arm yourself with the correct information if you’re considering cosmetic surgery. It’s a personal decision, and knowing as much information as possible is your best tool. Remember, the most important thing is feeling confident and happy in your skin – whether it’s au naturel or with some help from modern science.This article originally appeared on Wealth of Geeks.

How to Increase Serotonin Levels with the Best Serotonin Supplements

Introduction

Between 80-90% of your serotonin is produced in your gut. The enteric nervous system is found in your digestive system. Where there are gut issues such as leaky gut, poor diet, or ongoing stress, your body’s ability to secrete serotonin is decreased.

This is why we have taken the time to recommend the best serotonin supplements to help you improve your sleep, mood, and overall happiness.

Serotonin is a precursor for natural melatonin production, which is a contributing factor to individuals with anxiety and depression having sleep issues.

Understanding the Importance of Serotonin

Serotonin plays a crucial role in our overall well-being and mental health. It is a neurotransmitter that regulates mood, appetite, and sleep, among other functions.

Maintaining balanced serotonin levels is essential for optimal emotional and physical health. In this article, we will explore the significance of balanced serotonin levels and discuss the best serotonin supplements available to help increase serotonin production naturally.

The Role of Serotonin in Mental Health

Serotonin is vital in mental health, influencing mood, emotions, and overall well-being. Imbalances in serotonin levels have been linked to various mental health conditions, including depression and anxiety. Increasing serotonin levels through the best serotonin supplements can help promote better mental health and improve overall quality of life.

Disorders such as Autism Spectrum Disorder (ASD), Attention-Deficit Hyperactive Disorder (ADHD), bipolar, schizophrenia, and depression have been shown to have low levels of serotonin.

Serotonin Supplements

Serotonin is vital in mental health, influencing mood, emotions, and overall well-being. Imbalances in serotonin levels have been linked to various mental health conditions, including depression and anxiety. Increasing serotonin levels through the best serotonin supplements can help promote better mental health and improve overall quality of life

Exploring the Benefits of Serotonin Supplements

Supplements are natural compared to medications, resulting in fewer side effects.

Supplements that help increase serotonin production can provide a range of benefits for mental health. They can help alleviate symptoms of depression and anxiety, improve mood and emotional well-being, enhance cognitive function, and promote better sleep quality.

Additionally, serotonin supplements may support overall brain health and contribute to a balanced and positive mindset.

It is important to note that while these supplements can be beneficial, it is always recommended to consult with a healthcare professional before incorporating any new supplement into your routine to ensure it is safe and appropriate for your individual needs.

How to Increase Serotonin Levels with the Best Serotonin Supplements

Maintaining balanced serotonin levels is essential for optimal emotional and physical health. In this article, we will explore the significance of balanced serotonin levels and discuss the best serotonin supplements available to help increase serotonin production naturally.

Identifying the Best Serotonin Supplements1. 5-HTP

The amount of 5-HTP able to get to the central nervous system controls how much of it is converted to serotonin. 5-HTP (5-hydroxytryptophan) comes from tryptophan, an amino acid. 5-HTP does not come from food, but its precursor, tryptophan, does.

5-HTP can be made from the African plant Griffonia simplicifolia.

5-HTP can improve symptoms of fibromyalgia because low serotonin is often a contributing factor to anxiety, fatigue, and morning stiffness. Research shows that 200-400mg of serotonin at night can increase serotonin levels and improve sleep. Sticking to this dose for 6-12 weeks is recommended to be most effective.

I recommend the Jarrow 5-HTP 100mg that I take!

2. L-Tryptophan

L-Tryptophan is an amino acid that is converted to 5-htp. The “L” isomer helps L-tryptophan cross the blood-brain barrier, enabling the brain to utilize it. Tryptophan is stored in limited amounts in the body and is a precursor to serotonin synthesis.

Adults typically take 900mg-1,000mg per day, including obtaining it through their diet and supplementation.

Only 3% of dietary tryptophan is used for serotonin synthesis in the body and 1% of dietary tryptophan is used to synthesize serotonin in the brain.

L-tryptophan is commonly found in oats, bananas, dried prunes, turkeys, peanuts, bread, chicken, and chocolate.

Melatonin is a hormone synthesized in the serotonin/tryptophan pathway, and it regulates digestive processes, gastrointestinal motility, and reproductive and immune systems.

Melatonin is naturally produced by the pineal gland when it is dark, and it regulates the circadian rhythms. Your circadian rhythms can make you feel off when you wake up if you sleep during the day or at times that do not sync with them.

Using a sleep tracking device such as a Fitbit Watch (this is the one I have), you can track your sleep, steps, heart rate, and more to get an idea of what to do to improve your sleep and mood.

3. Omega 3s

EPA increases serotonin and reduces inflammatory signals such as E2 prostaglandins that can prevent serotonin release. EPA reduces brain inflammation caused by inflammatory cytokines that can cross the blood-brain barrier.

This study claims that depression is strongly influenced by brain inflammation and the suppression of serotonin, which makes Omega 3s that much more important to consume to reduce brain inflammation.

DHA makes serotonin receptors more accessible to serotonin. DHA contributes to 30% of the fatty acid content in the brain, and it keeps the brain’s fluidity. The lipid membrane composition highly influences serotonin. When there is less membrane fluid, the serotonin receptor has a more difficult time binding to its receptor.

Natural Factors Omega 3s give you a very high dose of both EPA and DHA, making them a brain-supportive supplement!

A reduced dietary intake of omega-3 fatty acids EPA and DHA during brain development causes a decreased serotonin synthesis, storage, release, and receptor function. Supplementing with omega 3s during pregnancy increased serotonin levels in rats’ prefrontal cortex and reduced stress-induced serotonin depletion.

4. Vitamin D

Vitamin D converts tryptophan to serotonin, and low vitamin D contribute to low serotonin levels.

Vitamin D deficiency can exacerbate deficits in executive functioning, which is a significant concern in individuals with ADHD.

A research study showed vitamin d supplementation within the first year of life decreased the risk of schizophrenia by 77%.

Vitamin D controls around 900 genes and is a regulator of serotonin. Vitamin D helps with the conversion of tryptophan into serotonin.

Vitamin D is absorbed from the sun through the skin and can be consumed in a capsule or topical cream. Low Vitamin D levels have been correlated to ASD, ADHD, bipolar disorder, schizophrenia antisocial behavior and impulsive behavior.

Individuals who have polymorphisms of the TPH gene which can reduce serotonin levels and contribute to bipolar disorder or schizophrenia.

Above is the vitamin D that I take which is 50,000 I.Us. Taking this weekly is a great way to raise your vitamin D, if you decide to take it more than once per week be sure to do blood work and consult with your doctor.

Vitamin D plays a role in modulating the severity of genetic factors that impact brain serotonin levels.

Vitamin D deficiency in gestation can contribute to impulsive behaviors later in life as well as behavioral abnormalities and impaired information processing.

Natural Methods to Boost SerotoninIncorporating Serotonin-Boosting Foods into Your Diet

Foods such as bananas, walnuts, spinach, and salmon are rich in nutrients that promote serotonin synthesis. By including these foods in your meals, you can support a healthy serotonin balance.

Exercise and Serotonin: Understanding the Connection

Exercise plays a crucial role in increasing serotonin levels in the body. Physical activity stimulates the release of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being. By engaging in regular exercise, individuals can naturally boost serotonin production, improving mood and overall mental health.

In addition to exercise, other natural methods boost serotonin levels. Additionally, stress-reducing techniques like meditation and deep breathing exercises can help regulate serotonin levels and promote a sense of calm and relaxation.

Lastly, getting enough sunlight can also increase serotonin production in the body, so spending time outdoors can benefit your mood.

Hobbies

Engaging in enjoyable hobbies has been shown to naturally boost serotonin levels. Activities such as painting, playing musical instruments, gardening, or even cooking can stimulate the brain and promote the release of serotonin, leading to improved mood and overall well-being. So, find a hobby that brings you joy and make it a regular part of your routine to naturally increase serotonin levels.

Engaging in hobbies that involve physical activity, such as hiking, dancing, or yoga, can also contribute to the release of serotonin in the body. These activities not only boost serotonin levels but also provide additional benefits like improved physical fitness and stress reduction.

In addition, practicing mindfulness and meditation can have a positive impact on serotonin levels by promoting relaxation and reducing anxiety.

Taking time for self-care activities, such as taking long baths, getting massages, or listening to calming music, can also support serotonin production and enhance your overall mood. Remember to prioritize activities that bring you joy and help you unwind to naturally increase serotonin levels.

Conclusion

While natural methods such as exercise, stress reduction techniques, and exposure to sunlight can help increase serotonin levels, taking serotonin supplements can provide an additional boost to support mental and physical health. These supplements can be a convenient and effective way to ensure optimal serotonin levels, promoting a balanced mood and overall well-being.