Megan Santiago's Blog, page 3
October 2, 2023
Niacin for Anxiety: A Better Route for Relief Now
Can you think of a time when you feel that tightness in your chest and a sense of panic starts to overcome you?
You can’t seem to focus on anything other than the anxiety building up inside you. It doesn’t matter if it’s because of something really stressful at work, an upcoming event, or just general worry about day-to-day life – we all get anxious sometimes.
The great thing is that there are things we can do to naturally calm our nerves and relieve some stress on our bodies! One way is by taking niacin for anxiety, which has been shown to help individuals cope with their symptoms better than medication alone. In this blog post, I will discuss: how to take niacin for anxiety and the benefits of taking it.
Niacin is a safe substance with only minor side effects when taken in appropriate doses – but high doses can cause severe damage. That’s why starting low and working your way up is highly recommended! That buying good quality, affordable Niacin supplements online is accessible. This allows people who suffer from Anxiety to get inexpensive relief at home without having to leave their house or go into public places like other stores that sell overpriced products found there.
If you don’t feel like reading the whole article but want to know what the best niacin’s to take are, these would be two that I recommend.
Life Extension - No Flush Niacin - 800 Mg - 100 Caps (2-Pack)
$42.50 ($21.25 / Count) No Flush Niacin offers all the benefits people get in niacin supplements: metabolism health, cardiovascular and neurological support. However, it doesn’t cause the flushing many people experience.
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07/23/2023 09:05 am GMT Doctor's Best TimeRelease Niacin with niaxtend NonGMO Vegan Gluten Free 500 mg Tablets, 120 Count
$14.28 ($0.12 / Count) Real Niacin provides niacin in an 8-hour extended-release form that enables you to enjoy the health benefits of niacin without experiencing the uncomfortable skin flushing that commonly accompanies other forms of niacin.
Niacin, also known as vitamin B3 or nicotinic acid, supports more than 500 enzymatic reactions that play pivotal roles in metabolism, energy production, and healthy aging
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07/24/2023 03:31 am GMT
Is Niacin Good For Anxiety? Niacin vs. NiacinamideNiacin or Niacinamide are known as Vitamin B3 and the coenzymes or the active forms are known as both nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Coenzymes are required to help an enzyme function, either to initiate it or aid in its functioning. There are numerous reasons to take niacin for anxiety, but one reason is that it works for all different types of Anxiety.
Niacin is a type of vitamin B that helps to regulate cholesterol levels as well as the flow of blood cells and nutrients around our body. When taken in higher doses than the recommended level, it can help with anxiety by causing vasodilation – this means that niacin causes our blood vessels to dilate (open up) which sends more oxygen-rich blood through them.
This makes us feel less frazzled because there’s an increased supply of blood flowing into vital organs like your brain and heart. It also has been shown that taking Niacin for Anxiety reduces “fight or flight” hormones such as adrenaline, cortisol, epinephrine, and others!
Fight or flight hormones are great if a lion is chasing you, however, long-term producing your fight or flight hormones can burn you out.
When you get burnout and depressed, you can end up not having a desire to fix these problems.
Anxiety disorders such as OCD, Generalized Anxiety, and Panic Disorder can be improved with Niacin supplementation. Since B vitamins are water-soluble, your body will urinate out whatever is not used by the body.
In addition to using the niacin for anxiety, Pellagra is a condition caused by a severe deficiency in Niacin or Vit B3. Common symptoms of Pellagra are dermatitis, dementia, and diarrhea.
Does Niacin have a calming effect?Yes, Niacin is a vitamin that can help with anxiety by causing vasodilation.
This means the blood vessels open up and send more oxygen-rich blood to vital organs in our body, such as our brain and heart, which helps us feel less frazzled because there’s an increased supply of blood flowing into these critical areas.
That is partially why the flush can be unsettling but it is beneficial by allowing your body to increase its blood flow.
How much niacinamide should I take for anxiety?A study showed anxiety sufferers took 2,000-2,500mg of Niacinamide consistently and it relieved their anxiety. Anxiety sufferers gained relief due to the Benzodiazepine-like effects which were increasing Serotonin levels.
If someone is deficient in Vitamin B3 then supplementation could help alleviate anxiety symptoms.
A study showed that taking 6,000mg or more of niacin could cause nausea, and it is common for B Vitamins to make your urine a bright color.
If you suffer from anxiety, there are many different articles on supplements, and nutritional and lifestyle recommendations for Coping With Anxiety here.
Does Vitamin B 3 help with anxiety?Yes, niacin is vitamin B-3. It improves blood flow causing you to relax better, it increases serotonin helping you feel good and an increase in serotonin helps you increase your melatonin production.
Melatonin is a hormone your body naturally produces; tryptophan and serotonin help you produce it naturally.
Which a good night’s sleep can decrease your symptoms of anxiety as well.
Niacin FlushNiacin flush is a common side effect when consuming niacin, it is caused by the blood vessels dilating.
The Niacin flush is a feeling in your skin that causes it to gain a redness and tingle a little. It is totally normal, do not think you are allergic or you purchased a bad product, it is unfortunately normal.
Some niacin supplements are “no-flush niacin” such as niacinamide. However, there is a benefit for the flush; since it is a vasodilator it can help improve circulation. Which is beneficial for heart health, and detoxing.
Tips for minimizing flushing is to take a smaller dosage, eat food and then take the rest. This can help slow the digestion and minimize the flush. Or you can take it before you go to bed to avoid feeling the flush.
Best Niacin for Anxiety Life Extension - No Flush Niacin - 800 Mg - 100 Caps (2-Pack) $42.50 ($21.25 / Count)No Flush Niacin offers all the benefits people get in niacin supplements: metabolism health, cardiovascular and neurological support. However, it doesn’t cause the flushing many people experience.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/23/2023 09:05 am GMT Doctor's Best TimeRelease Niacin with niaxtend NonGMO Vegan Gluten Free 500 mg Tablets, 120 Count $14.28 ($0.12 / Count) Real Niacin provides niacin in an 8-hour extended-release form that enables you to enjoy the health benefits of niacin without experiencing the uncomfortable skin flushing that commonly accompanies other forms of niacin.
Niacin, also known as vitamin B3 or nicotinic acid, supports more than 500 enzymatic reactions that play pivotal roles in metabolism, energy production, and healthy aging
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/24/2023 03:31 am GMT Vitamin B3 Foods Most foods that are rich in Niacin are low compared to supplements, that’s because supplements are concentrated. However, supplements are to help supplement and make up for nutrients that aren’t as rich in our food as they once were.
Some Foods High in Niacin to help with Anxiety are:
Peanut Butter- 33.83 mgEmu- 22.26 mgSunflower Seeds- 11.67mg per cup (Sunfower Seeds are very rich in B Vitamins) Anchovy – 19.9 mgBrown Rice – 16mg per 100 gConclusionIf you’re struggling with anxiety, make sure to check out my other posts on the topic. I also discuss how niacin can help reduce stress levels and improve sleep quality. But before you try any of these methods for alleviating your anxiety symptoms, consult a doctor or qualified medical professional first!
In addition to all this helpful information about niacin, I’ve got tons more blog posts covering everything from foods rich in vitamins for anxiety to supplements for child anxiety. Check them out if you want some additional reading material that’s relevant to your interests!
References:
Originally posted 2021-04-30 16:43:28.
Discover Effective 5 Natural Antihistamines | Relieve Allergies Naturally
Natural antihistamines are substances that can help alleviate allergy symptoms by blocking the effects of histamine in the body. They are derived from various plants, herbs, and foods, and can provide a natural alternative to conventional antihistamine medications. This report explores the effectiveness and potential benefits of natural antihistamines, as well as provides a list of common natural antihistamines and tips for incorporating them into a daily routine. It is suitable for a general audience seeking natural remedies for allergies.
How can I lower my histamines naturally?Histamines are biogenic animes from the amino acid L-histadine decarboxylase and pyridoxal-5’-phosphate (P-5-P or B6).
Understanding the types of histamines and how they are activated help us understand how to minimize their response when needed. This information provides insight into how natural antihistamines reduce asthma and allergy responses.
The best natural antihistamines are ones that come from food sources and work to support multiple body systems.
There are 4 types of histamine receptors located in different parts of the body.
H1 receptors cause anaphylactic/ allergy responses in neurons, smooth muscles, and blood vessels.
H2 receptors are in smooth muscle cells and the heart and control flushing, gastrointestinal secretions, headaches, and airway effects.
H3 receptors are found in histaminergic neurons, which effect serotonin and dopamine.
H4 receptors are found in the bone marrow and function as the immune system receptors that are activated in inflammatory and autoimmune disorders.
Understanding Allergies and AntihistaminesAn allergy is an exaggerated immune response that causes flush, rashes, trouble breathing, shortness of breath, and bronchiospasms. Allergies range from atopic dermatitis to anaphylaxis, most commonly caused by foods, medications, or insect stings.
Degranulation of mast cells or basophils can cause anaphylaxis by binding to cell membrane receptors IgE antibodies. This cell activation is what releases histamines.
In simple terms, these substances are released from special storage compartments (secretory granules) in cells. These substances include histamine, tryptase, carboxypeptidase A, and proteoglycans.
They can play various roles in the body, like causing allergic reactions (histamine), helping with digestion (carboxypeptidase A), and being part of the structure of certain tissues (proteoglycans). These substances are released when the body needs them for specific functions or responses.
Anaphylaxis is the most severe hypersensitivity, and it can lead to death.
The Benefits of Natural AntihistaminesNatural antihistamines are a great alternative to conventional ones because they have few side effects.
They are derived from natural sources such as plants and herbs, making them safe and gentle on the body. Unlike conventional antihistamines, natural options work in harmony with the body’s natural processes to alleviate allergy symptoms.
Natural antihistamines also provide additional health benefits, such as reducing inflammation and boosting the immune system.
They can help improve overall well-being and support the body’s ability to fight off allergens. It is important to note that natural antihistamines may not be as potent as their conventional counterparts, but they can still provide relief for mild to moderate allergy symptoms.
1. Quercetin: A Powerful Natural AntihistamineQuercitin is a flavanol, an antioxidant subgroup of polyphenols (found in wine and other fruits). Quercitin has anti-allergy properties by inhibiting histamines and stimulation of the immune system, as well as suppression of interleukin IL-4 production (which is produced by basophils and mast cells).
Furthermore, Quercitin can restrain IgE antibody formation, which contributes to anaphylaxis.
Sources of QuercetinOnionsBroccoliApplesGrapesGreen peppersTomatoesAsparagusBerriesRed Leaf LettuceCertain herbs, tea, and wine.Quercitin blocks histamines through its anti-inflammatory and anti-immunomodulatory properties.
A research study showed that 5-7 days of Quercitin supplementation decreased sneezing. After 4 weeks of taking 200mg of Quercitin, allergic symptoms decreased, including eye itching, sneezing, and nasal discharge.
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2. Vitamin CVitamin C and Quercitin combined have effective antiviral properties, and their antimmunology properties make them effective in treating Covid.
Vitamin C alone reduced 50% of study participants’ allergy symptoms without anything else.
Food Sources of Vitamin CTomatoesPeppersStrawberriesCruciferous VegetablesDose2 grams (2,000mg) of Vitamin C was used in a study to improve bronchial response. A liposomal vitamin C is a fat-soluble form of the vitamin. Being fat-soluble, it stays in your system for longer, as long as 24 hours, like the Life Extension Liposomal C.
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Another study administered 2,000 mg (2g) per day for 8 weeks combined with walking on a treadmill, and there was a decrease in nasal congestion, runny nose, and nose itching.
3. Stinging Nettle: A Traditional Remedy for AllergiesStinging nettle (Urtica dioica L.) is a perennial. Stinging nettle prevents cardiovascular disease. Nasal smear eosinophil count decreased after nettle use (Eosinphils measure Allergic Rhinitis).
Stinging Nettle alleviates inflammatory symptoms that contribute to seasonal allergies
Stinging Nettle is taken with tinctures, tea, and capsules.
4. Butterbur: An Effective Antihistamine for Allergic RhinitisButterbur is a Petasites hybridus herb commonly used to treat migraines.
Butterbur is effective at combating allergic rhinitis, confirmed by allergy testing. Butterbur has been compared to Cetirzine’s effectiveness in treating hay fever (allergic rhinitis).
The ScienceButterbur alleviates allergies and its anti-allergic activities, such as its ability to decrease eosinophils, macrophages, and lymphocytes. It works by stopping a chemical called ß-hexosaminidase from becoming active in specific cells (mast cells) involved in allergic reactions. When ß-hexosaminidase is active, it can worsen allergic reactions, so inhibiting it is good.
Butterbur has been used to treat Alzheimer’s by decreasing reactive oxygen species (ROS) levels.
5. Essential Oils with Antihistamine PropertiesLavender Oil: A Natural Soother for Allergy SymptomsLavender oil is a natural remedy that can provide relief for allergy symptoms. Its antihistamine properties help reduce the body’s reaction to allergens, thus alleviating symptoms such as sneezing, itching, and congestion. By decreasing reactive oxygen species (ROS) levels, lavender oil is a soothing agent that promotes calmness during allergic reactions.
Peppermint Oil: Cooling Relief for AllergiesPeppermint Essential Oil blocked “the infiltration of inflammatory cells in nasal tissue.” As well as decreased epithelial thickness and suppresses inflammation from allergic rhinitis.
Tea Tree Oil: A Powerful Antihistamine for Skin AllergiesTea tree oil, another natural remedy, has shown evidence of treating allergies. Its anti-inflammatory properties can help reduce symptoms such as nasal congestion and itching. Additionally, tea tree oil has antimicrobial properties that can help prevent infections in allergy sufferers.
Read about these essential oil benefits for allergies.
ConclusionEmbrace the power of natural antihistamines to find relief from allergies without relying solely on medication.
Herbs and essential oils can be effective natural antihistamines with minimal side effects. Subscribe to our emails to get updates on available posts that can help you naturally alleviate your mental and physical health!
September 25, 2023
The Remarkable Benefits of 5-HTP for Mind and Mood!
5-HTP (5-Hydroxytryptophan) is a naturally occurring compound in the body that serves as a precursor to the neurotransmitter serotonin. It is derived from the amino acid tryptophan and is involved in the production of serotonin. This chemical messenger regulates mood, sleep, appetite, and other bodily functions.
Thanks to its possible therapeutic properties, 5-HTP is extensively utilized as a dietary supplement. When consumed, it passes the blood-brain barrier and boosts serotonin production in the brain. 5-HTP is thought to have numerous benefits through raising serotonin levels, including mood enhancement, appetite control, sleep regulations, etc.
Reduced Symptoms of Anxiety
Serotonin plays a vital role in regulating anxiety and stress responses. Low serotonin levels are associated with increased anxiety symptoms, such as excessive worrying, restlessness, and tension.
Increasing serotonin availability through 5-HTP supplementation, individuals may experience reduced anxiety symptoms, leading to a greater sense of calmness and relaxation.
Serotonin is widely known as the “feel-good” neurotransmitter. Adequate serotonin levels are related to a happy mood and emotional stability.
Individuals who take 5-HTP may notice a boost in serotonin levels, resulting in a better mood, less melancholy or anxiety, and a general sense of well-being.
Better Sleep QualitySerotonin is a precursor to melatonin, a hormone that controls the sleep-wake cycle.
Adequate serotonin levels are required to generate melatonin, which promotes peaceful sleep.
By increasing the availability of 5-HTP through supplementation, there is a potential to support the synthesis of serotonin and subsequently promote melatonin production. This can help regulate sleep patterns, increase sleep duration, and improve sleep quality.
Research suggests that 5-HTP supplementation may benefit individuals with insomnia by reducing the time it takes to fall asleep (sleep onset latency), increasing total sleep time, and decreasing nighttime awakenings. These effects can contribute to a more restful and rejuvenating sleep experience.
5-HTP is a natural compound that produces serotonin, a neurotransmitter that regulates mood, sleep, and appetite. 5-HTP can positively affect mood enhancement, sleep quality, appetite control, and other related areas by supporting serotonin synthesis.
On the other hand, melatonin is a hormone naturally produced by the body’s pineal gland, primarily responsible for regulating the sleep-wake cycle. Melatonin helps signal to the body that it is time to sleep and promotes a restful sleep state.
Appetite Control and Weight Management
Serotonin plays a role in appetite regulation. Low serotonin levels might enhance food cravings, especially for carbs.
Individuals may experience appetite suppression, reduced food cravings, and increased control over their eating patterns by increasing serotonin availability through 5-HTP supplementation, which can benefit weight management attempts.
5-HTP is associated with cortical levels of a healthy body weight. Since food is not always craved due to nutritional or physiological needs but rather emotional imbalances, this makes 5-HTP effective in minimizing confusion.
Lower levels of 5-HTP can cause depression and anxiety, leading to emotional eating. 5-HTP increased satiety and decreased overconsumption of food in adult females.
When taking 900mg of 5-HTP per day, there was a decrease in carbohydrate consumption and weight loss.
The study supports the idea that 5?HTP can influence brain activity related to healthy body weight and preferences for protein-rich foods. It emphasizes that an individual’s physiological state and memory experiences affect the brain’s response to food stimuli, shaping their food choices.
Fights DepressionOne significant benefit of 5-HTP supplementation regarding depression is its potential to enhance the effectiveness of antidepressant therapy.
Selective serotonin reuptake inhibitors (SSRIs) are a commonly prescribed class of antidepressant medications that work by increasing serotonin levels in the brain. However, some individuals may not respond adequately to SSRIs or experience limited benefits. Other natural antidepressant alternatives complement 5-HTP supplementation.
In such cases, combining 5-HTP supplementation with antidepressant therapy may provide an added benefit. One of the benefits of 5-HTP is that it works as a great alternative to improving depression in SSRI-resistant individuals.
Increasing the supply of 5-HTP, which serves as a building block for serotonin, can enhance the effectiveness of antidepressants that target serotonin reuptake.
Enhanced Serotonin Production5-HTP is converted into serotonin in the brain, acting as a direct precursor. Serotonin is a neurotransmitter that regulates mood, emotions, and overall well-being.
By increasing the availability of 5-HTP, the brain has more building blocks to synthesize serotonin, leading to enhanced serotonin production and function.
5-HTP consumption safely increases the levels of 5-HTP beyond the SERT inhibitor effect in humans.
5-HTP is believed to contribute to feelings of happiness and well-being due to its role in the production of serotonin. Serotonin is a neurotransmitter crucial in regulating mood, sleep, and appetite.
By increasing serotonin levels, 5-HTP may promote a positive mood, reduce sadness or anxiety, and enhance overall emotional well-being.
5-HTP is a natural compound that aids in serotonin synthesis, benefiting mood, sleep, and appetite control.
Decreased Symptoms of FibromyalgiaFibromyalgia is a chronic pain illness marked by widespread musculoskeletal discomfort, exhaustion, and mood swings.
5-HTP supplementation has shown potential in lowering fibromyalgia-related pain sensitivity, exhaustion, and depression symptoms. 5-HTP may help modify pain perception, reduce fatigue, and improve general well-being in people with fibromyalgia by raising serotonin levels.
Alleviation of Migraine Headaches71% of research participants alleviated their migraines by 5-HTP supplementation. Serotonin helps to modulate pain signals in the brain, particularly those implicated in migraines.
Migraines and their related symptoms have been linked to low serotonin levels.
Individuals may notice a reduction in the frequency, length, and intensity of migraine headaches by boosting serotonin availability through 5-HTP supplementation, offering relief and enhancing the quality of life.
Improved Cognitive FunctionSerotonin involves various cognitive processes, including learning, memory, and attention. Optimal serotonin levels are crucial for maintaining cognitive function.
By supplementing with 5-HTP, individuals may support serotonin production, enhance cognitive abilities, improve mental clarity, increase focus, and better concentration.
Neuroprotective EffectsSerotonin exhibits neuroprotective properties and is involved in promoting neuronal growth and survival.
By increasing serotonin availability through 5-HTP supplementation, individuals may support the health and integrity of brain cells, potentially reducing the risk of age-related cognitive declines and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
The neuroprotective effects of 5-HTP may help preserve cognitive function and promote overall brain health.
Possible Side EffectsGastrointestinal issues: Common side effects include nausea, vomiting, diarrhea, and stomach discomfort. These symptoms are usually mild and temporary but can occur in some individuals.Serotonin syndrome: Taking high doses of 5-HTP can lead to serotonin syndrome, a potentially life-threatening condition characterized by an excessive buildup of serotonin in the body.Symptoms of serotonin syndrome may include agitation, rapid heart rate, high blood pressure, dilated pupils, sweating, shivering, tremors, and seizures or loss of consciousness in severe cases. Serotonin syndrome requires immediate medical attention.
Allergic reactions: Although rare, some individuals may experience allergic reactions to 5-HTP. Signs of an allergic reaction may include rash, itching, swelling, dizziness, or difficulty breathing.If any of these symptoms occur, medical attention should be sought promptly.
Interaction with medications: 5-HTP can interact with certain medicines, particularly those that increase serotonin levels, such as selective serotonin reuptake inhibitors (SSRIs) or monoamine oxidase inhibitors (MAOIs). This can lead to a potentially dangerous condition called serotonin syndrome. How Much 5-HTP Do I Take?Dosage recommendations for 5-HTP can vary depending on the individual and the specific reason for use. Here are some general guidelines:
If you’re using 5-HTP to help you sleep, a standard starting dose is 100 to 300 mg taken 30 minutes before bedtime. Again, it’s best to begin with a lesser amount and gradually increase it as needed.For Appetite Control: 900 mg daily to help control appetite or weight management. It is typically given in two or three smaller doses before meals.It is crucial to note that 5-HTP should not be taken with certain medications, such as antidepressants, because it can cause serotonin syndrome by increasing serotonin levels. Always consult your healthcare provider to ensure that 5-HTP is safe for you, especially if you have any preexisting medical conditions or are taking other medications.Certain medications that affect serotonin levels, such as selective serotonin reuptake inhibitors (SSRIs), monoamine oxidase inhibitors (MAOIs), and migraine treatments, can interact with 5-HTP. This combination can increase the risk of serotonin syndrome, a potentially dangerous condition. Always consult your doctor before taking 5-HTP alongside any medications.
Although 5-HTP is commonly used to improve mood and overall well-being, it does not typically provide a direct boost in energy. 5-HTP is a precursor to serotonin, a neurotransmitter that plays a role in regulating mood. By increasing serotonin levels, 5-HTP may indirectly enhance energy levels in some individuals by promoting positive feelings and reducing fatigue associated with low mood.
The effectiveness of 5-HTP (5-Hydroxytryptophan) in improving mood can vary from person to person. However, many people may notice its effects within a few days to a couple of weeks.
ConclusionIn conclusion, 5-HTP supplementation offers remarkable sleep, mood, and weight loss benefits. However, consulting with your doctor before combining it with any medications is crucial. While it may not directly boost energy levels, 5-HTP can indirectly enhance energy by promoting positivity and reducing fatigue associated with low mood. The timeline for experiencing mood improvements with 5-HTP can vary, with some individuals noticing effects within a few days to a few weeks. Remember that individual responses may differ, and patience may be required for significant mood changes.
September 24, 2023
Melatonin for Anxiety: Calming Effects and Anxiety Management
Melatonin is produced in the pineal gland and the gastrointestinal tract, making it 400 times the amount of melatonin in the pineal gland. Melatonin for anxiety sleep and its antioxidant properties is typically consumed between 0.3mg (300 mcg) to 10mg.
However, starting with a lower dosage is critical in eliminating other factors and nutrient deficiencies contributing to insomnia and anxiety.
Melatonin is a hormone and an antioxidant that protects cellular health and the cell’s mitochondria.
Melatonin is suggested to have neuroprotective properties, as it has been reported to reduce neuronal damage in various animal models of neurological conditions, including Alzheimer’s disease and Parkinson’s disease.
How long does melatonin take to work for anxiety?This is inconclusive since melatonin indirectly affects anxiety by reducing insomnia and improving sleep quality and neuroprotective properties. However, you can see results in your overall mood and energy levels as early as one day after you begin taking it, and it takes 30 minutes to an hour to begin working.
If you have racing thoughts before bed, taking magnesium combined with melatonin and yoga can dramatically decrease your thoughts and help you feel more at ease.
A time-released melatonin can help you fall asleep and stay asleep if you wake up in the middle of the night.
Symptoms of AnxietyHeart RacingRacing thoughtsExcessive worryExcess sweatingMuscle TensionKnots in your stomachShallow breathingHeadachesJaw tightnessHot flushesInability to sit stillExcessive fidgeting or leg bouncing InsomniaEasily exhausted IrritabilityCalming Benefits of MelatoninMelatonin penetrates the placenta during pregnancy and is secreted into a mother’s milk in high amounts at night and undetectable amounts during the day. Melatonin in breast milk follows a circadian rhythm.
A circadian rhythm regulates cells and creates the sleep-wake cycle. Adjusting your lifestyle around your circadian rhythm could improve your sleep quality, melatonin supplementation, and your body’s natural production of melatonin.
If taking melatonin for anxiety is not enough, combining it with other natural sleep aids and supplements can increase the overall effectiveness of supporting a calm mind and body.
Melatonin causes your body to feel more relaxed and your eyes to feel heavier before bedtime, but it is not recommended to be taken during the day.
Magnesium, 5-HTP, or Gaia’s CALM ASAP are fantastic options if you are looking for daytime calming effects.
Cognitive-behavioral therapy, natural benzodiazepines or antidepressants, or other behavioral interventions may be more beneficial.
Melatonin for Anxiety DosageMelatonin receptor disorders can cause a disruption in glucose metabolism, which increases the risk of diabetes. Elevated blood sugar can contribute to anxiety.
Taking 1mg of melatonin per night with 200-400mg of magnesium can help increase sleep, regulate circadian rhythms, and decrease magnesium deficiencies.
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While melatonin primarily aids in improving sleep quality and regulating circadian rhythms, it may indirectly help with anxiety symptoms exacerbated by sleep problems.
By taking melatonin, individuals with anxiety-related sleep problems may find it easier to fall asleep faster and stay asleep throughout the night. This improved sleep can reduce anxiety symptoms, as restful sleep is essential for maintaining proper cognitive and emotional functioning.
An imbalance of serotonin and epinephrine neurotransmitters can be a concern for someone with Generalized Anxiety Disorder.
Enzymes in the pineal gland help convert serotonin into melatonin. Therefore, lower serotonin levels in individuals with ADHD, anxiety, and depression may be more susceptible to low melatonin production and sleep issues.
Is melatonin effective for anxiety?Starting with 1mg of melatonin or less is recommended to avoid grogginess in the morning, and ensure you take it 1 hour before your desired bedtime. Taking melatonin for anxiety and sleep in combination with guided meditation can increase your sleep duration, help you fall asleep faster, and improve your sleep quality.
It is essential to address the root causes of anxiety and sleep problems through proper sleep hygiene, relaxation techniques, and, if necessary, seeking professional help.
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However, recent research has suggested that it may also impact anxiety symptoms. While melatonin is not a primary treatment for anxiety disorders, some studies have shown promising results in reducing anxiety levels.
The effectiveness of melatonin for anxiety varies among individuals, and more research is needed to understand its full potential. It is important to note that melatonin is not a substitute for professional medical advice or prescribed treatments for anxiety.
If you are looking for vitamin supplements for stress as well as additional mental health support, check out our Holistic Anxiety Relief Course or our Coaching Program.
Melatonin’s Immune BenefitsMelatonin is shown to have immunomodulatory properties and cytoprotective effects. It can both enhance and inhibit immune responses depending on the systemic condition. Melatonin also has antioxidant properties and can protect against oxidative damage.
Potential Side Effects:Melatonin is generally considered safe for short-term use but may cause side effects in some individuals. These can include drowsiness, headache, dizziness, and nausea. It is recommended to start with a low dose and consult a healthcare professional before using melatonin for anxiety.
If you are considering using melatonin for anxiety, it is crucial to consult with a healthcare professional to discuss your specific situation and determine the appropriate course of action. They can guide dosage potential interactions with other medications and help monitor your progress.
Sleep’s Effect on Anxiety
Poor sleep quality is associated with anxiety and depression. Taking melatonin for anxiety improves insomnia. Magnesium Bisglycinate can increase natural melatonin production and improve sleep quality and duration.
Insomnia can lead to risky behaviors such as car accidents, self-medication, decreased job performance, and damage to close relationships. Anxiety and depression can decrease the quality of an individual’s sleep, and poor sleep can contribute to anxiety and depression. Insomnia can also contribute to daytime sleepiness, causing more anxiety symptoms.
Among the participants with insomnia, the following comorbidity patterns were observed:
52.4% had neither anxiety nor depression.21.7% had anxiety only.7.2% had depression only.18.6% had both anxiety and depression.This suggests a negative impact on daytime alertness, general sleep quality, and insomnia severity when both anxiety and depression were present. This suggests that sleep quality plays a role in the relationship between psychiatric problems and insomnia severity.
Melatonin for SleepMelatonin is a hormone that helps regulate the sleep-wake cycle. It can be used as a supplement to improve sleep quality, especially for individuals with insomnia. Melatonin works by signaling to the body that it is time to sleep, helping to promote a sense of relaxation and drowsiness. It is typically taken orally in tablets or capsules, and the recommended dosage can vary depending on the individual’s needs. It is essential to consult with a healthcare professional before starting melatonin supplementation to ensure proper usage and address potential interactions or side effects.
DepressionNeuroinflammation interferes with emotional regulation and can contribute to disorders such as Generalized Anxiety Disorder (GAD) and Major Depressive Disorder (MDD). Depression interferes with circadian rhythm, which makes using melatonin for depression highly beneficial.
Melatonin is shown to increase neuroplasticity, which means the nervous system can change its response to intrinsic or extrinsic stimuli by changing the structure and connections.
Stress, poor diet, medications, poor gut health, and aging can all increase the risk of neuroinflammation due to changes in the immune system. The neurotoxic effects of neuroinflammation contribute to emotional dysregulation, contributing to depression.
Since individuals with depression frequently sleep at times that do not align with their circadian rhythms, melatonin helps increase fatigue if taken an hour before the desired bedtime (11 p.m. or earlier).
By taking melatonin for depression, individuals are syncing their sleep with their body’s rhythms. Furthermore, brain scans of individuals with depression have decreased sleep continuity and NREM and REM sleep, which are critical for processing trauma and stress.
The suprachiasmatic nucleus (SCN) in the hypothalamus, which regulates circadian rhythms, is discussed as a central pacemaker. Melatonin, synthesized in response to SCN signals, is crucial in moderating circadian rhythms, especially sleep regulation.
Melatonin might influence mood through various physiological actions beyond circadian rhythm regulation.
MindfulnessMindfulness is a concept that involves being in the present moment without judgment and it can additionally focus on your breathing and your surroundings. Mindfulness is highly beneficial for both anxiety and depression and can complement the benefits of melatonin for anxiety very well.
ConclusionIt is crucial to seek guidance from a healthcare professional and explore comprehensive approaches to managing anxiety, incorporating proper sleep habits, relaxation techniques, and, if necessary, other therapeutic interventions.
Melatonin is a hormone naturally produced by the body that regulates sleep-wake cycles. It has gained attention for its potential role in managing anxiety symptoms. This report explores the use of melatonin for anxiety, its effectiveness, potential side effects, and considerations.
In conclusion, while melatonin shows promise in managing anxiety symptoms, it is important to approach its use cautiously. It is not a standalone treatment for anxiety disorders, and professional medical advice should be sought before incorporating melatonin into your anxiety management plan.
References
Tordjman, S., Chokron, S., Delorme, R., Charrier, A., Bellissant, E., Jaafari, N., & Fougerou, C. (2017). Melatonin: Pharmacology, Functions and Therapeutic Benefits. Current Neuropharmacology, 15(3), 434-443. https://doi.org/10.2174/1570159X14666...
July 1, 2023
7 Healing Benefits of Apple Cider Vinegar and Lemon Juice,
In our quest for better health, we often seek natural solutions that are both effective and easy to incorporate into our daily routines.
It’s no wonder that apple cider vinegar and lemon have gained considerable attention for their remarkable health benefits.
These simple pantry staples have captured the hearts of many, thanks to their potential to enhance overall well-being.
In this blog post, we explore the health benefits of apple cider vinegar and lemon, revealing how these dynamic ingredients can positively impact your health.
1. Digestive Aid
Apple cider vinegar and lemon aid digestion by promoting the synthesis of digestive enzymes.
Acetic acid, included in apple cider vinegar, can help with protein breakdown and nutritional absorption. Lemon, on the other hand, includes citric acid, which aids in carbohydrate digestion. These acids aid in restoring stomach acid balance, which is essential for proper digestion.
Furthermore, the pectin fiber present in lemons functions as a prebiotic, feeding beneficial bacteria in the gut and fostering healthy gut flora.
This, in turn, can improve overall digestion and nutrient absorption.
2. Detoxification
Apple cider vinegar and lemon both contain cleansing qualities that help the body’s natural detoxification processes.
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Acetic acid in apple cider vinegar can improve liver function and aid in the breakdown and removal of pollutants.
It also stimulates the production of bile, which aids in the removal of waste from the liver and enhances general detoxification.
Lemons, being rich in vitamin C, boost the production of glutathione, a powerful antioxidant that aids in detoxification processes and helps protect the liver against oxidative stress.
3. Improved Blood Sugar Control
Apple cider vinegar has been found to impact blood sugar levels positively.
It can enhance insulin sensitivity, which means that the cells in the body become more responsive to insulin and are better able to use glucose for energy.
Individuals with diabetes or prediabetes may benefit since it can help manage blood sugar levels and prevent rapid spikes and decreases. Although it contains natural sugars, lemon has a low glycemic index due to its fiber content.
This means it does not affect blood sugar levels and can be included in a balanced diet to help control blood sugar.
4. Weight Management
One of the most significant health benefits and advantages of apple cider vinegar and lemon is that they may aid in weight management through various mechanisms.
Apple cider vinegar has been shown to increase feelings of fullness and reduce calorie intake, potentially leading to weight loss.
Acetic Acid has anti-inflammatory effects and reduces the risk of developing metabolic syndrome. A research study showed mice given ACV, where they received acetic acid, had decreased triglycerides and lowered LDL cholesterol. Triglycerides are related to your blood sugar, which also impacts your body’s fat storage.
It may also help regulate blood sugar levels and insulin response, preventing rapid spikes and crashes that can contribute to overeating.
Lemon, rich in soluble fiber called pectin, can promote satiety and reduce appetite.
The fiber content also slows down the digestion of sugars and carbohydrates, helping to stabilize blood sugar levels and support weight management.
5. Immune Boosting
Lemons are well-known for their high vitamin C content, which aids in improved immunological function. Vitamin C boosts the formation of white blood cells needed to fight infections and diseases. It also functions as an antioxidant, preventing oxidative stress in immune cells.
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Apple cider vinegar, especially when prepared from fermented apples, includes probiotics that benefit intestinal health.
A healthy gut microbiome is closely linked to a robust immune system, as beneficial bacteria help modulate immune responses and defend against pathogens.
6. Improved Heart Health
One of the many reasons to drink apple cider vinegar and lemon juice is to see a significant improvement in your heart health. The antioxidant and anti-inflammatory properties of apple cider vinegar and lemon contribute to heart health.
Apple cider vinegar has been shown to reduce total cholesterol, LDL cholesterol, and triglyceride levels, all risk factors for heart disease. It may also help lower blood pressure by promoting blood vessel relaxation.
Lemons contain compounds like hesperidin and diosmin, which have been shown to improve blood flow, reduce inflammation, and lower blood pressure.
Regularly consuming apple cider vinegar and lemon as part of a heart-healthy diet may help support cardiovascular health.
7. Hydration Support
Staying hydrated is essential for general health, and adding lemon or apple cider vinegar to water can be a refreshing and tasty method to enhance your water intake.
Lemon water is a popular option because it has a citrus flavor and natural electrolytes like potassium, which assist in maintaining optimal hydration levels.
When mixed with water, apple cider vinegar can be a hydrating beverage.
While it may appear contradictory, apple cider vinegar can aid in hydration by encouraging appropriate fluid balance.
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Apple cider vinegar and lemon promote appropriate hydration for various biological activities such as circulation, nutrient delivery, and temperature regulation.
Conclusion
In a world of fad diets and passing health trends, apple cider vinegar and lemon stand out as ageless miracles that provide true health advantages.
These natural powerhouses have a wide range of health-supporting effects, from easing digestion and boosting immunity to promoting weight loss and improving skin health.
Let’s try them together and unlock their health potential right away.
FAQs
What is the best time to drink lemon and apple cider vinegar?
The best time of day to drink lemon and apple cider vinegar is generally in the morning, on an empty stomach. This allows your body to absorb both ingredients’ nutrients and benefits fully.
Do apple cider vinegar and lemon juice really work for weight loss?
While they can support weight loss efforts, they are not miracle solutions. Combine them with a balanced diet and exercise for better results.
Can I drink apple cider vinegar and lemon water every day?
It’s generally safe to drink them daily, but in moderation. Start with small amounts and listen to your body’s response.
June 23, 2023
The Ultimate Guide to Supercharge Your Memory and Banish Brain Fog with These Remarkable Supplements
Our brain function declines as we age, and we may experience memory problems and brain fog. Fortunately, there are a variety of supplements that can help improve memory and cognitive function. These supplements and dietary and lifestyle changes improve your memory and reduce brain fog.
Supplements for Memory and Brain FogWith supplements, there are often many benefits, including better mental focus, alertness, and retention.
Omega 3’sOne of the most important supplements for brain health is omega-3 fatty acids. These essential fats are critical for the health of the brain cells and can improve blood flow to the brain. They have been shown to improve memory and prevent cognitive decline, particularly in older adults.
Krill is a form of omega 3 that can cross the blood-brain barrier well and reduce brain inflammation contributing to anxiety, depression, and brain fog. Omega-3s are protective against neurodegenerative diseases, insulin response, optimized brain repair functions, and modified gene expression.
Life Extension Omega-3 Fish Oil, Krill Oil and Astaxanthin Astaxanthin promotes ocular health, supports heart and mitochondrial health, promotes a healthy inflammatory response and more.Inspired by the Mediterranean diet, this formula also provides powerful antioxidant benefits. And with an added natural lemon flavor, no more fishy aftertaste!
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Prevagen Improves Memory - Extra Strength 20mg, 60 Capsules, with Apoaequorin & Vitamin D & Prevagen 7-Day Pill Minder | Brain Supplement for Better Brain Health, Supports Healthy Brain Functi... $90.43 ($1.51 / Count) Prevagen demonstrated the ability to improve aspects of cognitive function in subgroups of participants who were cognitively normal or mildly impaired.* The group of participants taking Prevagen improved according to computer-based testing.* The adults were over 40 years old and took one capsule daily for 90 days 
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 06/24/2023 03:41 am GMT B-VitaminsOther essential nutrients for brain function include B-vitamins such as B12 and folic acid, which play a critical role in neurotransmitter production and can improve memory and cognitive function. It’s important to note that a deficiency in vitamin B12 can lead to cognitive impairment and memory loss. Antioxidants are also important for brain health, as they protect brain cells from damage caused by free radicals.
Vitamin B6 increases cognitive performance and improves memory by improving the function of N-methyl-D-aspartate receptors, brain-derived neurotrophic factor (BDNF) and increased gray matter in older adults.
Vitamin-B9 supplementation can improve processing speed, memory recall, and verbal fluency. B12 deficiency can contribute to attention deficits, memory, dementia, and acetylcholine in the brain.
Emerald Labs B-Healthy with Biotin, Vitamin B12 to Support Energy and Immune Health and Support a Decrease Stress and Fatigue – 120 Vegetable Capsules $44.06 ($0.37 / Count) Supports Heart health through protein synthesisEssential for energy balanceReplenishes what is depleted under stressThe active form of B-vitamins2-month supplyCoenzymated B-complex is broken down for the liver making easier absorption
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 06/23/2023 03:31 pm GMT AntioxidantsVitamin E, vitamin C, and alpha-lipoic acid are all powerful antioxidants that can improve cognitive function. Another essential supplement for brain health is choline, which is critical for the production of neurotransmitters. Supplementing with choline can improve cognitive function and memory.
Phosphatidylserine is another important nutrient that is critical for brain function. It plays a crucial role in maintaining and repairing brain cells and has been shown to improve memory and prevent cognitive decline.
Life Extension Quick Brain Nootropic-Faster Thinking- Brain Fog Relief We’ve all heard the term “think fast.” But what does that mean?Increases retention, recall and processing—and the right nutrients can support them all.Promotes sharper mental alertness and accuracyOur Quick Brain formula combines three clinically studied ingredients that promote neural processing speed/fast thinking, memory and concentration: carotenoid-rich marigold extract, standardized gotu kola extract and whole-herb BaCognize® bacopa extract.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. HerbsHerbal supplements such as ginkgo biloba and bacopa monnieri are popular for memory and brain fog. These herbs have been used for centuries to improve cognitive function, and numerous studies have shown that they can enhance memory, increase concentration, and improve mental clarity.
DietIn addition to supplements, it’s essential to maintain a healthy diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats. Regular exercise can also improve brain function and prevent cognitive decline. When choosing supplements for memory and brain fog, it’s essential to choose high-quality, clinically proven, effective products.
Always talk to your doctor before starting any new supplement regimen, particularly if you have any underlying medical conditions or are taking medication. In conclusion, there are many supplements available for memory and brain fog.
Choose a high-quality supplement that contains essential nutrients such as omega-3 fatty acids, B vitamins, antioxidants, choline, and phosphatidylserine. Remember to maintain a healthy diet and exercise regularly to keep your brain functioning at its best.
May 18, 2023
What Is the Going Rate for Babysitting Right Now?
Whether you need a trustworthy babysitter for a date night, special occasions, or for long-term work, you are probably wondering, “What is the going rate for babysitting?”
All kinds of babysitters are available for whatever your schedule requires, but what you need from your babysitter can dramatically change your rates.
The national average hourly rate for babysitting in the United States is $18.36 for one child. However, the babysitting rate will change depending on where you live, the number of children you have, your children’s ages, how much experience your babysitter has, and their job responsibilities.
Other various factors affect the babysitter costs you can expect to pay. Choosing the right babysitter is a personal decision, and childcare costs will likely play a factor in your choice. Read on to learn the going rate for babysitting and how various factors can either raise or lower that cost.
What Is the Going Rate for Babysitting?Before Hiring a SitterThere are several decisions you need to make before you begin your search for an in-home childcare provider. Taking some time to consider carefully the following questions will make sure that your expectations are clear and that you are prepared to pay your sitter a competitive wage for the services you are requesting.
Are you planning to hire a teenager or an adult?Will the sitter have a set schedule, or are your needs more sporadic?Do you need someone to provide childcare early in the morning, late at night, or overnight?Are you ok with the sitter keeping your child entertained with baby shows on Netflix, or do you expect activities like Simon Says or hand-clapping games? Does your child have any allergies, medical conditions, or special needs?Are you looking for someone with advanced training or certification?How and when will your sitter be paid?Knowing what you are looking for will help to avoid any confusion or conflict down the line.
A Babysitter’s Age and Experience Affects RatesWhen people think of babysitters, they likely imagine their neighborhood teenager or perhaps a college student. However, there are babysitters of all ages and all experience levels. While many parents may rely on family members to babysit, some caregivers build an entire career out of childcare.
An older babysitter is likely to have more experience with children than a younger teenager. There is nothing wrong with hiring a teenage babysitter, especially if they are friends of the family. However, your particular circumstances might call for highly recommended babysitters with childcare certifications.
Standard sought-after babysitting certifications and credentials include:
CPR certificationAmerican Red Cross babysitting certificationCollege degrees in the childcare fieldBabysitters with special certifications and credentials will charge more per hour due to their education and experience levels. That is the case with any job. More experience leads to more pay as well as higher demand.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/01/2023 09:02 pm GMT Your Location Affects Babysitting RatesThe average rate of $18.36 is not the norm everywhere. You are likely to pay a higher rate if you live in a big city with a higher living cost. On the other hand, those in rural areas will probably pay a lower hourly rate for babysitting services.
The average cost of a babysitter in New York City is $18.94 per hour—on par with the national average.The average cost of a babysitter in San Francisco is $21.17 per hour, making it the most expensive city to hire a babysitter.Contrarily, the average hourly rate for babysitters in a town like Little Rock, Arkansas, is just $12.50.The cost of a babysitter in a state’s small towns is lower. That is because it is common for childcare wages to directly reflect the cost of living in the town.
Surprisingly, Las Vegas has the lowest average babysitting rates. For one child, the hourly rate is $12.53, while two children will cost you about $17.18 per hour.
The Number and Age of Your Children Affect RatesThe rate you can expect to pay will change depending on the number of children you have.
Caring for multiple children is a much bigger job than caring for just one child. In addition, your children’s ages will also affect the price. If you have multiple young children, they will require your babysitter to perform more work during their time babysitting.
For example, two twin one-year-olds are going to require more attention and care than one 10-year-old. Any additional duties your babysitter performs, such as diaper changes and baths, will call for extra pay.
While the average hourly babysitting rate is around $18 for one child, additional children will add a few dollars to the hourly rate. The average hourly rate for babysitting two children is $21.23.
If your child has special needs, you should be prepared to pay a higher rate for their care. Depending on your child’s needs, you may want to choose older babysitters or sitters with better certification and education. A typical charge for babysitting special needs children is between $25 and $30 hourly.
Paying Young BabysittersMany people assume that young babysitters are willing to work for free or work for meager wages. However, it is unfair to pay babysitters low hourly rates regardless of their age. Babysitters who are not immediate siblings should be paid a full rate because child care is an important and complicated job.
Many young babysitters fall into the trap of accepting less pay than they should because they have no experience working. It is easy to agree to a lump sum that equals less than the federal minimum wage. For example, if a babysitter accepts $80 for 12 hours of sitting, they will only be making about $6.67 per hour.
Often, teenage babysitters are saving for important purchases like a car or a college fund. If you know your babysitter is working while going to school, consider paying them enough to make it worthwhile.
Babysitters With Additional Duties Cost MoreBabysitters will often take care of your home while they care for your children. However, you and your sitter need to be open and honest about your needs and your babysitter’s capabilities when going over rates and expectations.
Household choresTransportation to and from schoolPicking up groceries or dry-cleaningNaturally, these extra services will increase a babysitter’s hourly rate. Don’t expect a babysitter to go out of their way to take care of additional business without extra pay. Additionally, the most important thing you hire your babysitter to do is to take care of your children and ensure their welfare.
Holidays and Hours Affect Babysitting Costs
There is a big difference between a babysitting gig on a Wednesday afternoon and an overnight job on New Year’s Eve. If you have a regular babysitter, prepare to pay them extra for babysitting on a busy holiday. For your babysitter to take a holiday job, they will have to sacrifice their plans, so their pay should reflect that.
High-paying holidays include:
New Year’s Eve: Parents may be going to a New Year’s Eve party that lasts until morning.Valentine’s Day: On Valentine’s Day, parents may be planning a nice dinner or even an overnight stay at a romantic getaway.Christmas break: Babysitting on Christmas is rare because families are typically together. However, parents need time alone to shop for Christmas gifts out of their childrens’ sight. Additionally, children get long Christmas breaks from school, and parents usually have to return to work well before Christmas break is over.All of these holidays call for higher babysitting rates. During the Christmas season, bonuses, large tips, and even gifts are also common.
Overnight Babysitting Jobs Cost MorePlenty of parents work jobs that do not subscribe to the conventional 9 to 5 schedule. Single parents often work more than one job, and that requires them to be gone long hours.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 07/02/2023 10:14 am GMT When this is the case, babysitters who step in will usually charge more per hour. Other types of jobs offer higher pay during overnight shifts due to the difficulty of maintaining the schedule. Babysitting is no different.
Last Minute Babysitting Jobs Cost MoreSimilar to holiday jobs, last-minute babysitting jobs also cost more. Everyone experiences sudden changes of plans, so it is natural to need a last-minute babysitter every once in a while. However, your babysitter may need to cancel plans to take on a last-minute job.
If you have a regular babysitter, you can add a last-minute bonus to their usual hourly pay. Not only is it considerate of your babysitter, but it will also incentivize your babysitter to take on a job they would not typically work.
Job Frequency Affects Babysitting RatesA one-time babysitter will have a different rate than a regular babysitter. When you hire a babysitter for a standing, steady job, you should anticipate paying them more than you would pay a stranger or a babysitter you hire one time.
Paying your regular babysitter a livable wage introduces rapport and mutual respect between you and the regular caregiver of your children.
Babysitter, Nanny, or Daycare?If you require regular childcare, there are different types you can choose from. Babysitters, nannies, and daycares are all different. All three of these services are in the childcare field. However, you should expect to pay different amounts for each of these as they all offer a different level of involvement.
Babysitters watch children for parents, usually at the childrens’ house, when the parent requires temporary childcare. These jobs are usually part-time verbal agreements, and contracts are casual.Nannies are far more involved in childcare duties than babysitters. Nannies are full-time, usually salaried, permanent employees. Sometimes nannies live in the children’s home, and their responsibilities span all hours of the day. Nannies also help with childhood development and household operations.Daycares are businesses. Daycares usually charge parents a monthly fee to drop their pre-school-aged kids off on weekdays during work hours.Daycares and nannies cost more than babysitters. That is because they provide more services.
The average nanny salary in 2021 is about $40,000, or $19 per hour. While this is not much higher than babysitting wages, full-time nannies also work long hours and are eligible for benefits. Daycare costs in 2021 average about $1,000 per month. Daycares usually charge their monthly fee regardless of whether your children miss a day or two.
ConclusionDepending on your financial situation and childcare needs, babysitting is often a great choice for parents who need short-term help while away from home.
While babysitting rates are much higher now than in previous decades, babysitters provide an essential service. Today, babysitters have several forums to advertise their services. That gives parents a greater chance of finding the perfect babysitter for their needs.
This post originally appeared on Wealth of Geeks.
Originally posted 2020-01-21 01:59:00.
The Best Co Q10 Supplement
Coenzyme Q10, or CoQ10, is a naturally occurring nutrient. It is essential for energy production and is needed for the proper functioning of our cells.
The two forms of CoQ10 are ubiquinone and ubiquinol, with the latter being the most potent antioxidant. This article will inform you of the benefits of Coenzyme Q10 and the best Co Q10 supplements for optimal health. We strive for optimal blood levels of vital nutrients to increase the quality of life.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. CoQ10 BenefitsCoQ10 supplements have gained popularity recently for their potential health benefits, particularly cardiovascular health.
Research suggests that CoQ10 may improve the heart’s function, lower blood pressure, and reduce cholesterol levels. It may also help to prevent oxidative damage and protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s.
CoQ10 is one of the only fat-soluble antioxidants in the body.
Stress Fighting Abilities Energy Boost: CoQ10 plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy molecule in our cells. By supporting cellular energy production, CoQ10 helps replenish your energy levels, reducing fatigue and enhancing your ability to cope with stressful situations. Antioxidant Powerhouse: Stress triggers the production of harmful free radicals in our bodies, leading to oxidative damage and inflammation. CoQ10’s potent antioxidant properties help neutralize these free radicals, protecting your cells from damage and promoting a healthier stress response. Cardiovascular Support: Stress can have a profound impact on our cardiovascular system, elevating blood pressure and increasing the risk of heart disease. CoQ10 has been shown to support heart health by improving energy production in the heart muscle and reducing oxidative stress, thereby promoting a healthier cardiovascular system. Mood Enhancement: Chronic stress often takes a toll on our mental well-being, leading to anxiety and mood disorders. Preliminary research suggests that CoQ10 supplementation may help alleviate symptoms of depression and anxiety, enhancing your overall mood and emotional resilience. Cellular Resilience: Stress can accelerate the aging process at a cellular level, leading to premature aging and deterioration of our organs. CoQ10, with its powerful antioxidant properties, helps protect our cells from oxidative stress, preserving their integrity and promoting cellular longevity. Jarrow Formulas QH-absorb 200 mg - High Absorption Co-Q10 - 60 Servings Co-Q10 is found in energy-rich tissues like the heart and supports mitochondrial health & energy production, the health benefits of which support cardiovascular function.
Buy Now We earn a commission if you make a purchase, at no additional cost to you. How to Choose a CoQ10 SupplementOne of the main concerns with CoQ10 supplements is their bioavailability or the amount absorbed into the bloodstream. CoQ10 is a fat-soluble molecule that must be taken with food to enhance absorption. A research study showed that Ubiquinol increased CoQ10 levels significantly over 2 weeks.
Additionally, some forms of CoQ10, like ubiquinone, are oxidized and less potent than ubiquinol, which is already in a reduced form.
CoQ10 production decreases with age; this is why supplementation can be beneficial.
Since CoQ10 is a fat-soluble nutrient, it is best dissolved in a carrier lipid in a capsule or soft gel.
Counteract Side Effects of StatinsFor those taking statin medications to lower cholesterol levels, CoQ10 supplementation may be particularly beneficial. Statin drugs work by inhibiting the enzymeHMG-CoA reductase, which is also responsible for CoQ10 biosynthesis. This can lead to a depletion of CoQ10 in the body and increase the risk of side effects like myopathy, muscle pain, and weakness.
Supplementing with CoQ10 can help to counteract these effects and improve muscle function.
When choosing a CoQ10 supplement, it is essential to look for one that is both high quality and has optimal bioavailability. CoQ10 supplements formulated with ubiquinol rather than ubiquinone may be more effective due to their increased potency.
How Much Coenzyme Q10 Should I Take?Additionally, supplements formulated with ingredients like vitamin E and carnitine may help enhance absorption and support energy metabolism.
The recommended dosage of CoQ10 supplements may vary depending on the individual’s health needs. CoQ10 is digested in food at a rate of about 5mg daily; this is why finding the best Co Q10 supplement can help you increase your levels more effectively.
Research shows that 500mg of CoQ10 daily between food, natural body production, and supplementation is optimal. Taking two Super Ubiquinol CoQ10 pills from Life Extension daily would give you 400mg. However, it is typically best to increase supplement dosages over time.
Life Extension Ubiquinol CoQ10 200mg w/ Mitochondrial Support Promotes cellular energy productionProvides powerful cardiovascular & antioxidant supportFeatures ultra-absorbable ubiquinol CoQ10 combined with shilajit to complement CoQ10’s cellular energy benefits
Buy Now We earn a commission if you make a purchase, at no additional cost to you. It is essential to consult with a healthcare provider before starting any new dietary supplement to ensure it is appropriate for your unique situation. Some individuals may require a higher dosage of CoQ10 to achieve optimal health benefits, particularly those with chronic heart failure.
SummaryIn summary, the best CoQ10 supplement is formulated with ubiquinol, has optimal bioavailability, and is taken with food for maximum absorption. It is also essential to consult with a healthcare provider before starting any new dietary supplement for medical advice and guidance.
May 14, 2023
How to Increase Dopamine Naturally for ADHD
Dopamine is a neurotransmitter responsible for decision making, attention, focus, memory and reward. When something feels good to the brain or body, the body craves more of that thing and dopamine is responsible for making someone pursue that stimulus again.
Dopamine deficiencies can contribute to addictive behaviors such as sex additions, alcohol, drugs, gambling and more (Capuzzi & Stauffer, 2020).
Life Extension Dopa-Mind Natural MAO-B InhibitorHealthy Blood flow to the brainIt motivates you to do the things you may currently not feel like doing but used to enjoy doing. 
Buy Now We earn a commission if you make a purchase, at no additional cost to you. What is ADHD?Attention Deficit Hyperactivity Disorder (ADHD) is a psychiatric disorder that affects millions of individuals worldwide. It is characterized by deficits in attention, hyperactivity, and impulsivity, which can significantly impair an individual’s ability to function in their daily lives.
ADHD effects adults and children both.
Several medications such as Ritalin, Adderall, and other stimulants are commonly prescribed to increase dopamine levels in individuals with ADHD symptoms.
However, these medications are known to have several adverse side effects, including addiction, insomnia, loss of appetite, and withdrawal symptoms. For people with ADHD, it is essential to maintain healthy dopamine levels naturally to help improve focus, concentration, and reduce impulsivity and hyperactivity.
If you think you may have ADHD here is our ADHD quiz to help you find out.
Is ADHD a Dopamine Deficiency?Dopamine is a neurotransmitter that plays a vital role in the brain’s reward and pleasure centers. When dopamine levels are low, it can lead to symptoms associated with ADHD and other mental health disorders such as depression and anxiety.
ADHD symptoms are a result of low executive functioning.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 05/15/2023 02:48 am GMT How to Increase Dopamine Naturally for ADHDThere are several ways to naturally increasedopamine levels for ADHD.
ExerciseOne such way is through regular exercise. Exercise helps to release dopamine by promoting the growth and functioning of dopaminergic neurons in the brain. This can help to improve cognitive function, reduce impulsivity, and enhance concentration.
NourishmentDiet is another essential factor for naturally increasing dopamine levels in individuals with ADHD. Consuming foods rich in tyrosine, phenylalanine, and caffeine can enhance dopamine levels in the brain.
Foods such as avocado, eggs, fish, nuts, and dark chocolate are rich in these nutrients and can help to improve brain function.
TherapyBehavioral therapy is also an effective way to increase dopamine levels naturally for ADHD.
This involves training the brain to pay attention and focus on activities by setting achievable goals and providing positive reinforcements. These activities can include doing homework or participating in activities that require concentration and focus.
These ADHD workbooks are a GREAT compliment to therapy sessions.
SupplementsIn addition to these natural ways of increasing dopamine, certain supplements such as omega-3 fatty acids, iron, and magnesium can also help to boost dopamine levels. These supplements can help to regulate dopaminetransporters and increase dopamine release, leading to better cognitive function and reduced ADHD symptoms.
Dopa-Mind
, 60 vegetarian tablets - Life Extension Promotes youthful brain dopamine levels with a wild green oat extractEncourages mental acuity measurable using standardized cognitive testingSupports cerebral artery dilation for healthy brain blood flow
Buy Now We earn a commission if you make a purchase, at no additional cost to you. Serotonin Vs. DopamineSerotonin is another neurotransmitter responsible for our feelings of happiness. 90% of serotonin is produced in the gut, but dopamine is also effected by gut health. The difference between serotonin and dopamine is dopamine is more of a reward neurotransmitter and serotonin is a happiness neurotransmitter.
In ConclusionIn conclusion, ADHD is a challenging disorder that affects millions of individuals worldwide. However, by taking steps to naturally increase dopamine levels in the brain through regular exercise, a healthy diet, supplements, and behavioral therapy, individuals with ADHD can experience improved cognitive function, concentration, and reduced impulsivity and hyperactivity. It is always crucial to consult a psychiatrist or healthcare professional before making any significant changes in diet and supplements since everyone’s body and condition can react differently.
References
Capuzzi, D., & Stauffer, M. D. (2020). Foundations of Addictions Counseling. Pearson.
April 2, 2023
Why Am I Crying for No Reason: How to Tell If It’s a Sign of Depression or Anxiety
I have been crying for weeks at a time with no specific cause, I do not feel happy, and I do not feel good about myself. If this sounds like you, this article should help answer many of your questions!
Crying for no reason is one of the most common signs of depression. But you don’t have to feel depressed to cry for no reason or feel like you are crying for no reason. Sometimes, a person might have cause to be crying but no feelings behind their tears.
You are not alone, as this is a common issue for moms postpartum, grieving individuals, and those who feel hopeless, overwhelmed, or discouraged about their life.
Crying is a form of release due to sleep deprivation, hormonal imbalance, nutrient deficiency, trauma, stress or burnout, and fatigue.
If you are crying most days for an extended time and your question, why am I crying for no reason, we will cover this from a mental health perspective.
Why am I crying for no reason?Research shows that feelings of depression and anxiety can cause crying. Oftentimes the body remembers what the brain may try to forget or not actively think about.
1. AnxietyAnxiety can be caused by feeling overwhelmed, rushed or a number of other reasons.
Common Symptoms of AnxietyIrritabilityRacing thoughtsHeart racingCryingSweatingBody tensionHeadachesShortness of breathAvoidance of situationsAnger2. DepressionDepression can be a result of feeling overwhelmed as well. Feeling overwhelmed by negative thoughts about yourself, others and the world around you. However, this can cause you to shut down and result to being in a more withdrawn, dorsal vagal shutdown state.
Common Symptoms of DepressionRuminationNegative thoughtsCrying IrritabilityLow moodLow energyLack of motivationFatiguePoor Concentration
Other Reasons for CryingYou may also be crying because of low self-esteem, social anxiety, fears, pain, physical soreness, feeling like you don’t know what you want, and feelings of abandonment.
Medication-Free Ways to Cope with Anxiety and DepressionMedication only takes you so far when lifestyle and thought processes contribute to depression.
Therapy, finding local support groups, exercising, treating poor gut health, setting boundaries, learning mindfulness, and starting a gratitude list are all excellent ways to treat anxiety and depression. I highly recommend these to my clients and have proven to be effective with depression and anxiety.
Using a gratitude journal can help your brain see everything working in your favor despite believing you may not have enough. This is not simply to say you are only ungrateful; this is proven to be a very effective way of improving mood and overall satisfaction.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 04/03/2023 01:37 am GMT 3. TraumaTrauma is another reason to question, “why am I crying for no reason?” A crisis is an event that may cause an individual to experience traumatic symptoms. Such as abuse, a car accident, death, near-death experience, serious physical injury, bullying, natural disaster, and more.
Traumatic events can cause posttraumatic stress disorder or manifest as depression and anxiety.
Trauma SymptomsFlashbacksNightmaresKnee-jerk reactions to certain sounds, sights, and feelingsMemory problemsFear of men or womenFeelings of inferiorityTrouble breathingFeeling tense all of the timeWaking up early in the morning and having a hard time going back to sleepOther trauma symptomsThese are just some symptoms of trauma; however, having these symptoms does NOT mean you are still traumatized. Working with a therapist and your physician is essential to help you navigate your symptoms effectively.
Thankfully there is evidence that survivors of even the most traumatic experiences, including veterans who were kidnapped and tortured, were able to develop posttraumatic growth.
Forgiveness therapy is a very effective treatment that may be challenging but helps separate you from the wrongdoing committed against you.
4. Why am I crying for no reason after giving birth?
Childbirth can be a beautiful and exhausting experience. Endocrine disruption after childbirth is correlated to mental health issues, including postpartum depression. Hormones during pregnancy increase greatly to help with a baby’s growth and in preparation for making contractions to induce labor.
A dramatic drop in progesterone is responsible for an increased risk of postpartum depression. Progesterone is a hormone that calms the mind and body, reduces cell proliferation, and alleviates typical period symptoms such as cramps and hot flashes.
Progesterone’s metabolite, allopregnanolone, decrease irritability, and progesterone will deplete after birth and will not produce again until the next menstrual cycle.
Estradiol, the dominant estrogen produced, is suppressed postpartum, and therefore its depression-fighting and serotonin-producing abilities are decreased due to the body’s need to lactate.
Furthermore, there are increased levels of cortisol postpartum.
Postpartum Depression PreventionThis is not a foolproof method; you should always check with your doctor and get your blood work done to assess your personal needs. Now let’s get into preventative measures we can take!
Take progesterone and estrogen supplements postpartum. Track your hormone levels at home (this is a drug-free birth control method as well) Get Bloodwork done to test your hormones and know precisely where your concern isTake supplements to increase hormonal balance, such as adaptogenic herbs, vitamins, and minerals that can also reduce stress. Find a support system—friends, family, a local church, charity, spouse, neighbors, etc. Lean on them as often as you can. Exercise during pregnancy can help with faster recovery and elevated mood.
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5. Crying on your period PMS symptoms increase during the luteal phase of your period. Physical symptoms of PMS include bloating, fatigue, and cramping. While psychological symptoms could be anxiety, depression, sadness, irritability and result in crying.
Anger is a protective emotion which may be displayed when you feel anxious, sad, depressed, annoyed, irritable, tired, hungry, etc.
In a research study women had a decreased ability to control anger during PMS.
Furthermore, sex hormone fluctuations and increased cortisol levels contribute to increased irritability and decreased control over it.
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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 04/03/2023 09:56 am GMT However, there are things you can do psychologically such as increasing mindfulness, deep breathing exercises and yoga.
Balancing your estrogen and progesterone with supplementation, foods that raise hormones and supporting your gut health can reduce your need to cry.
6. Unresolved Long-term GriefSome people go through all five of the stages of grief quickly, others can spend years in each phase. As mentioned previously this can be grief of a relationship, phase of life or loss of someone significant in your life.
Feeling like you are crying for no reason may be a result of not being in tune with your long-term grief.
Is crying good for you?Crying can be good for you because it releases stress and emotional pain. Crying can be good when you are feeling happy, but the feeling may be overwhelming. Crying may be an essential part of grieving. Grieving can be from losing a loved one, a relationship, a career, or something you formerly had and lost.
Crying excessively when a subject is brought up may mean that you have not fully dealt with the grief and may be in one of the stages of grief, such as denial or anger.
Work With Your FeelingsOne way to work with your emotions is to accept them and acknowledge them as emotions. Try not to judge yourself and be compassionate that you are feeling sad, angry, etc. Observe the feeling without judgement and see it as a feeling that is trying to help you but may not be helpful in the moment.
Mindfulness meditations can be helpful in being able to become aware of how you are feeling so you can best cope with those feelings.
ConclusionCrying for what seems like “no reason” may be caused by depression, anxiety, hormonal imbalances, nutrient deficiencies, sleep deprivation and overwhelm. There are natural ways to deal with all of these issues, but some may take additional work in therapy or utilizing my Holistic Anxiety Course to get you started on treating your anxiety and depression holistically.
