What Does Humming Do for Your Everyday Health?

One of the first sounds you likely heard was your mother humming you to sleep. This soothing sound also created vibrations that you felt from her body. Scientists are beginning to understand that we live in a world of vibrations. What does humming do for your daily health?  Humming produces vibrational frequencies, which may improve your health, calm your nervous system and lift your spirits. The long-winding “om” of Buddhist chants produces vibrations that may stimulate the human body. While humming isn’t a cure-all, it’s potentially the latest biohack to consider.  Are you ready to hum?    What Happens When You Hum? Some people hum naturally when they are happy, which may result from early childhood when you couldn’t yet form words, but you heard music and hummed along with it. You can likely hum the tune of your favorite song, or it happens when an annoying song gets stuck in your head — like Baby Shark.  When you hum, your throat produces sounds, which remain unarticulated because your lips are closed. Air gets forced over the vocal folds — previously called vocal cords — to produce different frequencies or vibrations. Place your hands on your throat while you hum and you will feel these vibrations in action.  These sound waves pass through different parts of the body, resonating, evolving and changing as they go. Usually, people hum when they feel happy and content. It’s rare — or unheard of — to hum when you feel angry.  Humming and the World of Vibrations All things on earth vibrate at a unique frequency. Vibrations are measured with different equipment, depending on what aspect of the frequency is being tested. The theory of vibrations and how various body parts vibrate at unique wavelengths is not new, and Dr. Albert Abrams theorized vibrational treatment of medical conditions in the early 1920s.  The ever-popular Rife machine originated shortly after scientist Raymond Rife designed a device that sends low-energy electromagnetic waves into the body via a pair of hand-held bars. Further experimentation and study later determined the vibrational frequency of body parts, such as the head vibrating at 20Hz-40Hz. Back to humming — when you hum, it produces different frequencies as vibrations, which naturally travel through muscle, organs, tissue and bone. The question then arises whether humming is the body’s natural pathway to introduce healing when it’s ill and whether you can use it for personal wellness.  Does Humming Help With Anxiety?  One area where you can answer the debate on whether humming improves your health is to look at its management of anxiety. Humming at different tonal levels creates vibrations that raise or lower your energy levels, which can help you discover inner peace by drawing your attention into your body with the vibrations for better mindfulness. The physical vibrations also stimulate various organs and nerves in the body, such as the vagus nerve.  Humming, which is often a part of meditation, changes the body’s frequencies, and anxiety is lessened. But it’s not quite as simple as that. Here’s what the science says about the vagus nerve:  Stimulating the vagus nerve: Humming triggers a parasympathetic nerve response, which releases tension and decreases cortisol — the stress hormone — reducing stress and anxiety. The activated vagus nerve mediates high anxiety states with long-lasting results of up to three weeks. Treatment of seizures: Vagus nerve activation is currently used as a U.S. Food and Drug Administration (FDA) approved treatment to prevent seizures in epilepsy patients.  Vagus nerve treatment for headaches: Stimulating this important nerve also reduces headaches. Artificial vagus nerve stimulation: Doctors use a vagus nerve stimulator, a device implanted beneath the skin with leads that connect with tissues in the throat and base of the skull. The leads generate low-energy electrical signals, triggering the vagus nerve like a pacemaker stimulates the heart.   Humming and Vagus Nerve Stimulation Is it then possible that the ancient practice of meditation and humming embodied wisdom thousands of years ago that scientists are only beginning to grasp today? Vibrational frequencies activate the vagus nerve and help alleviate mental health challenges like stress, anxiety and depression. And while you can sign up for an external vagal nerve stimulation device or have one implanted, there’s potentially an easier and more natural way to do this — humming.  The vibrations of humming and other body percussion techniques could activate the vagus nerve if you hum at the right frequency. Even if you don’t quite hit the right note, humming is soothing in itself, which is one of its main benefits.  Benefits of Humming Various other benefits of humming that might make it worth your time to start doing it daily include: Lowers your heart rate: Regular humming can reduce your heart rate, helping to boost the natural rhythm for better cardiovascular health.  Manages stress and anxiety: As already shown, humming helps to manage stress and reduce anxiety. While the link between humming and vagus nerve stimulation still requires exploration and study, vibrations help activate this vital nerve.  Better breathing: Humming requires deep breathing, which increases blood oxygenation and aids in relaxation.  Improves respiration and reduces sinusitis: An older study found that humming for an hour daily increases the body’s production of nitric oxide, which is vital for managing sinusitis and allergies. Regular humming eliminated nasal congestion within a few days.  Better Humming How-Tos As a child, you hummed without any reservations or self-aware awkwardness, but as an adult, you may need to relearn how to hum. The yogic practice of Bhramari pranayama, also called bee breaths, involves creating a humming sound like a bee with your fingertips pressed on your ears. The bee breath is similar to Kundalini yoga that uses specific breathing techniques called kriyas.   To hum correctly:  Sit tall with a peaceful smile on your lips. Breathe deeply and slowly. Become aware of your body sensations while closing the world out and focusing on your breathing.  Inhale through your nose, gently hold your breath and slowly release it through your mouth.  Close your mouth while you exhale, letting the sound of your breath turn into a vibration against your lips and down your throat.  Raise your fingertips to your ears, gently exhale and allow the humming vibrations to stimulate your ears and chest.  Imagine a bee gently landing on flowers, its little wings vibrating as it buzzes around you. Continue letting the vibrations build as you inhale and hum. Let each hum carry your tiredness and any worries out of your body while each breath brings fresh energy and power that the vibrations carry to your vagus nerve and into your body.  Start Your Day With a Hum Humming may seem like an odd habit to cultivate, but it’s no stranger than taking an ice bath or drinking salt water. It’s perfectly harmless — unless you annoy your partner. Whether you hum like a bee or along to Baby Shark, the vibrations that travel through your body are powerful enough to reset your frequencies and help you live a pain and worry-free life. 

No scientific proof exists that moon phases can identify how you’ll get along with your date or whether that person could be your soulmate. However, the moon’s influence does provide insight into how people’s personalities may gel based on its phases. Who knows? Finding out your moon phase couple compatibility might give you the insider knowledge to face an upcoming date more confidently. What are Moon Phases? Astrologically, the moon has eight phases per lunar cycle, with each representing a stage and lasting for around 3.5 days. You’ll be familiar with some phases, like New Moon and Full Moon, but what about those in between? The eight moon phases are: New Moon Waxing Crescent First Quarter Waxing Gibbous Full Moon Waning Gibbous Last Quarter Waning Crescent You must know these for what’s coming up, as assessing your moon phase and that of your prospective soulmate for couple compatibility depends on them. How to Find Out a Moon Phase Knowing your moon phase will help you determine your compatibility with someone else, but you’ll also need to know theirs. That means you’ll subtly need to ask them their birthdate, including the year they were born. Sometimes, that can be daunting, especially if you ask a lady you’ve just met.  Obviously, it depends on her character type, so gauge this before you ask. If you have a mutual friend, try finding out some information from them first if you’re worried about offending your potential match.  Once you’ve found out the details of the target of your affection, visit one of the many websites that provide moon phase information. Then, individually enter the relevant dates of birth to find out your respective moon phases. Note them both down for future reference. It’s that simple. Moon Phase Couple Compatibility Before looking at how moon phase websites generate couple compatibility based on two dates of birth, you’d be better off knowing how astrologists explain and determine couple compatibility by identifying your moon’s phase.  The premise is that if your moon phase and potential partner’s one fit together to make up a full moon, you’ll be very compatible. The greater the section left incomplete, the less compatible you’ll be as a couple. Alternatively, being born under the same moon phase as another also makes you highly romantically suited for each other.  There’s more that goes into determining full astrological compatibility, like your Venus sign, which identifies your love language, and your seventh-house placement, which delves more into partnerships. Your zodiac sign also plays a role. You’ll find out more about these other astrological compatibility influencers another time. Concentrating on what the moon says about your potential romantic partnerships should be your focal point at this stage.  So, if you’re born under the first-quarter moon phase, you’ll link best with another first-quarter moon phase newborn or somebody born under a third-quarter phase. Likewise, as a new moon baby, meeting your ideal moon phase partner means bumping into somebody with either a new moon or full moon phase birthdate. You call these complete matching phase combinations “twin flames.”  Twin Flames  Astrologers consider twin flames opposite halves of the same soul, with a predestined reunion ahead of them. Even if they don’t acknowledge it, the bond they’ll have is profoundly strong and deep. This bond could be in the form of a romantic or platonic relationship or even an unexplainable connection to somebody you’ve just met.  While astrologers generally anticipate twin flame soulmates between people born under the same moon phase, it also happens between those with matching phases. So, according to the moon, if you’re about to date somebody in the same phase, you’ll possibly be meeting a soulmate in some shape or form. There are potential drawbacks to believing too firmly in twin-flame relationships. Always ensure you approach your belief rationally with your eyes open. Believing too strongly can open you up to relaxing your boundaries, co-dependency issues or being taken advantage of by a manipulative partner. Remember the lessons you’ve learned in life and apply them. What the Moon Says About Personalities Astrology assigns different personality and character traits to each moon phase, so identify your moon phase and gauge how you match up.  New Moon: You’re an explorer by nature and find holding in your emotions difficult. You’re an outgoing go-getter in love with a keen sense of adventure. Waxing Crescent: You’re bold and assertive and say things as you see them. You’ll not shy away from being open with your love and affection. First Quarter: You’re courageous and tend to prefer looking after yourself. You long for a partner who will challenge and motivate you to improve. Waxing Gibbous: You’re an adaptable type who is level-headed and practical. You’re compassionate and understanding as a partner but will be blatantly honest. Full Moon: You’re initially reserved and guarded when meeting new people but passionate in life. You’re immensely devoted and loyal in relationships. Waning Gibbous: You’re comfortable in your skin and logical and grounded in life. You’re an incredible communicator and listener and will admire the right partner unabashedly without judging them for minor faults you observe.  Last Quarter: You’re authentically easy-going and unflustered in life. You’ll love a partner who’ll always try something new but may struggle with commitment. Waning Crescent: You’re passionate and will intensely follow your heart. You aren’t happy feeling vulnerable and would instead leave a relationship than feel boxed in. If you know anybody else’s phase from their birth date, including your upcoming potential better half, read through what the moon tells you about their phase characteristics and draw your conclusions on its accuracy. Establishing Moon Phase Couple Compatibility Online The website you accessed for the individual moon phase information may also have a page where you can see how well you match with your potential soulmate. Otherwise, use your faithful search engine to locate a site that does.  The website asks you to enter both birthdates and then quickly calculates a matching score while explaining how it arrived at its conclusion. Depending on your astrological beliefs and what you’ve gleaned from the personality descriptions, this result could hold a significant bearing for you or practically none at all.  However you receive the result, remember that it comes from a site looking for traffic. You should only use the generated data as a guideline and not despair if the results aren’t what you hoped for.  You Find Your Ideal Mate, Not the Moon  Remember that whatever the moon phases say, your happiness within relationships depends on what you put into them, not what the moon says. You can use moon phases or other astrological methods to guide you in finding that special someone but have faith in your intuition before deciding you’ve found your soulmate.  Be patient and bide your time instead of rushing in. You'll know when the time and person are right, and that should depend entirely on you and not on outside influences. Enjoy the experiences and journey you’re on, and have fun finding out what the moon and its phases predict.

What is vanilla sex? The Urban Dictionary defines it as sex that involves no twists or kinkiness, with no S&M involved. In other words, it’s conventional sex as it was for generations and likely will be for many more, depending on what individuals and sexual partners choose or prefer. The term has unfairly taken on a somewhat negative context as the years roll on.  On seeing a reference to ‘vanilla sex,’ too many people, especially from younger generations, immediately associate it with being boring and tedious. In the same way, if you practice vanilla sex as a rule, you might think of sadomasochism (S&M), for example, as freakish or unnatural. Either way, it’s a matter of perspective, and vanilla sex and sexual categories like S&M both have their places in society. Let’s Talk About (Vanilla) Sex, Baby So you now know vanilla sex is conventional, right? But what is “conventional” these days? The acceptable “conventional” element likely includes more varied bedroom activity nowadays than in the days of yore. As such, the current idea of what “vanilla sex” includes or doesn’t include differs somewhat from decades ago. You might gain a better understanding of this from the answers to some specific questions: Does Being Vanilla Mean Only Having One Partner? At a time? Yes, in most cases. Swinging, threesomes and gang bangs aren’t usually vanilla activities, but again, this is a gray area. If you’re taking vanilla sex in a purely physical context, more than two people can probably engage in conventional penis-in-vagina (PIV) sex in the same room. Yes, swingers swap sexual partners but might only partake in vanilla sexual activities after doing so.  Let’s explore this idea further. A ménage à trois is a committed domestic relationship in which three people live together polyamorously. Does this mean they’re all involved sexually together at once? Not necessarily, but even if it does, and there’s a limit to their level of kinkiness, they could enjoy, by definition, vanilla sex. However, their relationship, in itself, may not be vanilla. Is Vanilla Sex Only the Missionary Position? Not at all, although it might be in some relationships. As long as you’re having sex conventionally, you can do it in many positions in the Kama Sutra and still practice vanilla sex, provided you’re only doing it with a single sexual partner at once, though.  Does Vanilla Involve Oral? It certainly can, but it doesn’t mean it will. A couple living together in a vanilla relationship, meaning the pair exclusively enjoy each other’s sexual company, might indulge in cunnilingus, fellatio, mutual masturbation and other forms of foreplay before or during their sex or lovemaking. People widely accept these activities as part of a vanilla sexual process.  Enjoying your partner’s company in and outside the bedroom improves the foreplay activities you’ll enjoy together in bed. Increasing your non-sexual intimacy will encourage greater levels of sexual connectivity. Learning to speak your partner’s love language is only one way to improve your passion and experimentation between the sheets. Do Vanilla Sexual Partners Watch Porn? You’ll find many do. Watching porn together is more acceptable nowadays than it was during the 70s when the kink community reputedly coined the term ‘vanilla sex’ to describe bland sexual activity. Nowadays, watching ‘normal’ porn as a couple is acceptable as part of foreplay, with many sexual partners using it to explore their sexual horizons and stimulate themselves and each other in the lead-up to further sexual activities. If you’re watching more extreme porn videos, even if you don’t act them out in your sexual activities, you’re likely bordering on losing your vanilla status. If you watch porn alone, this often isn’t regarded as a vanilla sexual activity.  Can Vanilla Include Toys? Yes, in the same way that mutual masturbation is a vanilla sex activity, using dildos or vibrators together as a couple is part of vanilla sexual activity. There is a fine line here, though. As a heterosexual partner, using a sex toy on your partner anally is not viewed as a vanilla activity. Not yet, at any rate. In the same way, a male performing an anal sex act on his female partner goes beyond vanilla sex boundaries. So Anal Sex is Not Vanilla? Anal penetration between heterosexuals isn’t vanilla sex. Still, the natural anal act between a gay couple is regarded as a vanilla activity, just as vaginal sex of any form between a lesbian couple is. Most members of the LGBTQ+ community don’t use the term, however, due to its long-standing negative connotations. When vanilla sex got its name, and for decades after that, gay and lesbian sex didn’t fit into the category. Having multiple simultaneous gay or lesbian partners is still not viewed as vanilla sex. Is Food Play a Vanilla Activity? If you’re involving vanilla ice cream, it will be in a roundabout way! No, using food in your sexual activities, even as a committed couple, you’re crossing vanilla boundaries. Food fetishes, along with the use of ropes, whips, chains, wax and bodily fluids, are not vanilla sex components. In the same way, masochistic and sadistic sexual practices go beyond what is deemed vanilla. Is Being Vanilla Boring? After reading the previous answers, you’ll likely already know the answer. All sex is potentially dull if you do it with the wrong person. If you’re with somebody who you gel with physically, emotionally and intellectually, the sexual act will likely be exhilarating and arousing. It won’t matter whether you involve whips and chains, hot wax or sex toys. Essentially, you can have sex, and you can make love. Suppose you have specific kinks and fetishes and are in bed with a partner for some physical action only. In this case, you’re more likely to find vanilla sex tedious if your partner isn’t responding positively to your more adventurous suggestions.  However, if you’re involved and have an emotional and intellectual bond with a long-term partner, you’ll find that bond extends to compatibility between the sheets. An element of lovemaking exists in your sexual activity, and be it vanilla or not, you’ll enjoy the experience and won’t be boring at all. If you’re still sexually unhappy and turned off in this scenario, you might likely want to schedule some quality time together and rekindle your relationship. More Than Sex: Is Vanilla a Way of Life? You might have already become aware of the distinction made between vanilla sex and a vanilla relationship. Even if you’re practicing S&M or playing with food in every room of your house with a sole committed partner, you’re in a vanilla relationship. Your sexual activity might be anything but vanilla, but you’re happy and content as a couple. You and your partner may not be exclusive. You may swing or sleep with others, with or without permission. If you’re doing this, even if you’re sticking to oral and PIV sex, your relationship is not vanilla. Your sexual activity is, though, and it’s likely not boring.   If you remove any public negative connotations involving the word ‘vanilla,’ you’ll appreciate that there’s nothing wrong with being in a vanilla relationship or practicing vanilla sex. If these are both good, you’re in a position in life that many can only dream of.

Imagine suddenly going as rigid as a board. Those who have experienced what stiff person syndrome is don’t have to rely on imagination. They know how this condition affects their life — what they often lack is the understanding of other people.  Learning what stiff person syndrome is builds empathy for those with the condition. If you’re among those with stiff person syndrome, furthering awareness can help you and others get the care you need. Here’s what you need to know.  What Is Stiff Person Syndrome?  Stiff person syndrome is a rare disorder named after the symptoms that originally described the syndrome — namely, muscles that lock up on occasion, becoming as stiff as boards. Although the condition was once called “stiff man syndrome,” SPS occurs more frequently in women.  What Causes Stiff Person Syndrome?  The causes of stiff person syndrome remain partially shrouded in mystery. Scientists believe it is an autoimmune disorder, which occurs when your body’s innate defenses begin to attack healthy tissues. People with SPS have unique antibodies in their blood that block the antibodies you need to make GABA.  GABA is a neurotransmitter that functions like the body’s natural Valium. It facilitates nerve function, but when you have an imbalance, it interrupts nerve signals resulting in unpleasant physical and mental symptoms.  SPS often occurs with other autoimmune conditions, such as thyroid disease and Type 1 diabetes. It may also occur in conjunction with cancer, a condition called paraneoplastic SPS.  What Are the Symptoms of Stiff Person Syndrome?  The symptoms of stiff person syndrome vary depending on the type you have. However, all forms of the disorder share these characteristics: Stiffness in various muscle groups Muscle spasms Difficulty walking or moving normally Lack of coordination  Slurred speech Chronic pain  Some people with SPS experience shortness of breath if their condition affects their chest muscles. Many people with SPS develop agoraphobia, a type of anxiety marked by a fear of going outside or into unfamiliar situations because of prior falls or embarrassment from a lack of coordination.  What Are the Different Types of Stiff Person Syndrome?  Stiff person syndrome is a continuum, and people with various types experience slightly different symptoms. Types of SPS include:  Classic SPS: Typically marked by spasms in the lower back and legs, sometimes the abdomen.  Partial SPS: In this form, the symptoms usually limit themselves to a specific limb, such as one leg.  SPS Plus: This condition includes visual disturbances and slurred speech suggestive of brain stem dysfunction.  Other disorders of the cerebrum and brain stem — parts of your brain — can also cause SPS-like symptoms.  How Is Stiff Person Syndrome Diagnosed?  Getting a diagnosis for stiff person syndrome can be challenging, as your doctor must rule out other conditions that can cause muscle stiffness and spasms. However, it’s also critical to getting the accommodations you need to function well in daily life. SPS can interfere with your career and make some types of work challenging. Unfortunately, the stress from the resulting financial difficulties can worsen symptoms.  Your doctor may perform several types of tests to diagnose SPS: Blood tests, specifically for the GAD65 antibody, which 80% of SPS patients have. Your doctor can also look for the glycine receptor and amphiphyson antibodies and various nutritional deficiencies.  Electromyography measures your body’s muscle and nerve function.  Lumbar puncture can rule out other symptom causes and reveal the GAD65 antibody.  Imaging studies such as MRIs, CT and PET scans can also rule out contributing factors such as cancer.  How Do Doctors Treat Stiff Person Syndrome?  Doctors take multiple approaches to treating stiff person syndrome. Your SPS regimen largely depends on your symptoms.  Is Stiff Person Syndrome Dangerous? Is It Fatal? Although stiff person syndrome is rarely fatal, problems can arise from complications. For example, blood clots can form from long periods of immobility. If they travel to your lungs, they can cause a fatal embolism. Rarely, chest muscle spasms can also impair breathing.  Possible Treatments for Stiff Person Syndrome Your doctor may use any combination of the following to treat SPS.  Oral muscle relaxers such as tizanadine and clonazepam can reduce spasms.  Other oral medications that work on your GABA receptors, such as gabapentin and pregabalin Botox for muscle spasms SSRIs for anxiety related to symptoms Immunosuppressant therapies to prevent your body from attacking GABA Physical therapy  What Adaptations Make Life With Stiff Person Syndrome Easier?  Fortunately, certain holistic interventions can make life with SPS less burdensome and ease your symptoms naturally. While they aren’t a substitute for professional care, they can help and serve as adjuncts to traditional remedies.  1. Yoga  Yoga increases your body awareness, making you conscious of how your thoughts and emotions influence physical wellness. While not a cure, it can ease the stress that often worsens symptoms. It also gradually trains you to notice subtle signs of a flare and practice deep breathing when you feel tension begin to climb, which may ward off some attacks.  2. Qi Gong and Tai Chi  Like yoga, these ancient forms of exercise focus on body awareness and breath-body movements to improve your mental and physical health.  3. Aquatic Exercise Water supports a considerable percentage of your body weight. People with SPS may find such workouts more accommodating, allowing them to focus on what they can move without losing balance. Water also provides gentle resistance to tone muscles grown weak from inactivity.  4. Massage  Massage stimulates blood flow to stiff areas. Additionally, certain techniques, such as myofascial release, can ease muscle spasms. It’s best if you can find a therapist familiar with SPS. Some patients find modalities like hot stones and aromatherapy massage especially beneficial for relieving tension and easing spasms.  5. Heat Therapy  Heat therapy can also ease muscle spasms and pain from SPS. It can be as simple as applying a heating pad to the affected area. Other options include saunas, steam rooms and hot tubs for all-over heating. Drawing a hot bath at home is a good alternative if a gym membership doesn’t fit into your budget.  Stiff Person Syndrome Stiff person syndrome is a rare autoimmune condition affecting your body’s GABA channels. It causes frustrating, painful symptoms such as muscle spasms and difficulties with mobility.  Learning what SPS is builds empathy towards those with the condition. Spreading awareness helps everyone get the diagnosis and assistance they need to lead a fulfilling life despite health challenges. 

With the gift-giving season rolling in, it’s the best time to discover the best holiday makeup sets to give to yourself or your fellow makeup enthusiasts. After all, it’s important to showcase being beautiful inside and out, and one of the best ways to showcase is to wrap a present bag full of cosmetics.  The Beauty of Holiday Makeup Sets Makeup gift sets are among the best things about the holidays, especially when you love a full face. Here are a few reasons why you should pick up one: Beautify yourself: Holiday parties will involve plenty of pictures, and it’s only right to look fabulous in every single one. Putting on makeup is a way to express yourself and exude confidence. Whether you’re looking for the perfect Christmas red lip or a new pinky highlight for a frosty yet blushy glow, these makeup sets can help you.  Value for money: The holidays make brands more generous, with many offering a great deal for their items. You can buy gift sets worth one or two products while getting three or more. Keep these extras or repurpose them as a gift or winter party giveaways to your loved ones.  Test the best of a brand: It’s nice to stay loyal to a brand, but you could be missing out on some amazing beauty businesses in the process. Some holiday gift sets involve minis on a great deal, which is ideal for testing out some makeup and seeing if you’d be interested in a full-size one.  Grow your collection: Some people enjoy collecting makeup, and the best holiday makeup gift sets certainly include stunning packaging. Just be careful of expiration. Powder products are generally safe since they don’t contain water or oil that could foster microbial growth, but liquids and creams are a different story.   Treat yourself: Holiday gifting is usually present to help make other people feel special. That said, you should also learn to give gifts to yourself. About 77% of consumers buy items to treat themselves. Thank yourself for getting through the year and pick out something you’d like.  Best Holiday Makeup Sets You can find a gift package with almost anything from makeup tools to base products. Here are the 10 best holiday makeup sets of 2024. 1. Nyx Professional Makeup Gimme Super Stars Nyx has had plenty of hit products this year. Their Gimme Super Stars! Matte Lip Vault features 12 beautiful matte lipsticks that are high-performing and pigment-packed. You can find the perfect nudes and underrated berries in these. Keep the minis for yourself or give an extra one to your friends and family.  $49.95 on Amazon 2. Essence I Love Extreme Mascara Holiday Set Many people rave about the underrated Essence mascaras. Aside from being vegan and cruelty-free, they provide much definition to the lashes on a budget.  Luckily, you can now get a set of four in this holiday set. It even comes with custom winter wonderland-themed packaging that’s sure to put a smile on the recipient’s face.  $19.96 on Amazon 3. Real Techniques Limited Edition Sparkle + Sleigh Set If you need new makeup tools, the Real Techniques Limited Edition Sparkle + Sleigh Makeup Brush and Sponge Kit is a must-have. The brushes can buff the foundation onto the skin or apply other creams. The sponge is also perfect for a more natural-like blend. This kit even contains a cleansing gel to clean your tools.   $18 on Amazon 4. Elf Snow Globe Blend and Brush Set The Elf Snow Globe Blend and Brush Set is another excellent holiday gift set. The brushes are made of vegan synthetic material and are part of Real Techniques. It contains one face brush, two sponges, and three eye tools. It also comes in this crystal-looking packaging that’s slightly reminiscent of a holiday snow globe.  $15 on Amazon 5. Peripera Ink Glasting Lip Gloss Mini Holiday Gift Sets Peripera is a lovely makeup brand best known for its Ink Velvet Lip Tints. If you want to try something new from the brand, they have a holiday gift set that contains three Ink Glasting Lip Gloss minis. You get three versatile shades, with one in clear if you just want to use it as a lip topper. The consistency is shiny without being sticky at all.  $20.99 on Amazon 6. Milk Makeup Sticks Party Mix Milk Makeup is another well-known brand, and its Hydro Grip Hydrating Face Primer has become everyone’s holy grail. If you want to try something new from them, you should get the Sticks Party Mix, which features two lip and check cream blushes and one highlighter. They come in full size, and you get a thousand swipes of the product.  $40 on Amazon 7. Mirabella 4-Piece Illuminizing Holiday Gift Set  Small businesses also deserve love during the holidays. The 4-Piece Illuminizing Holiday Gift Set from Mirabella is a great find, as it delivers high-shine products to help you glow. It contains a lip gloss, glow drops, powder highlight and unique blender sponge. It’s also free of gluten, parabens and talc.  $39 on Amazon 8. Physicians Formula 6-Day Holiday Gift Sets The Physicians Formula has always had a well-loved formula that is both hypoallergenic and moisturizing. Get the 6-Day Advent Calendar to unlock various products from their Butter Collection. Spoiler alert— you can expect to get their infamous Butter Bronzer, which already makes the bundle quite a steal.  $29.72 on Amazon 9. Revolution Beauty 24-Piece Holiday Beauty Advent Calendar If you want a bigger advent calendar, Revolution Beauty’s holiday makeup gift set contains 24 items. You could get lip masks, brow gels, eyeshadow products and so much more. While the full list of items is on display, you can still have fun surprising yourself as you open up each box with zero clues.  $60 on Amazon 10. Wet n Wild Peanut Collection PR Box “Peanuts” the cartoon and Wet n Wild collaborated to create a lovely collection that really embodies the holiday cheer. There are numerous brushes and a lash curler. You also get a face palette, eyeliners, lippies and more. Their eyeshadow palette is also a show-stopper, including vibrant mattes and shimmers. $62.07 on Amazon Shop Your Year-End Cosmetics Get ready for the year-end parties and pick some of the best holiday makeup gift sets. You can wrap them up for yourself or a loved one. Either way, grab amazing deals and some of the best cosmetic products on the market. 

If you’re on a mission to gain muscle and strength, you’ve probably heard of bulking. But what is bulking and how do you make sure you’re doing it right? Bulking is about maximizing muscle growth while minimizing fat gain, giving your body the fuel and nutrients it needs to support intense workouts and increase strength. Let’s break down what bulking is, why people do it and how you can start your own bulk. What Is Bulking? Bulking is a phase in strength training where you intentionally increase your calorie intake to give your body the energy and nutrients needed for muscle growth. The main goal is to add muscle mass and strength, usually through a combination of heavy weightlifting and a calorie surplus.  A calorie surplus means consuming more calories than you burn in a day. For example, if you typically need 1,500 calories to maintain your current weight, you might aim to eat 2,000 or more when bulking. You then use this extra energy to fuel your workouts and build new muscle tissue. Why Do People Bulk? Bulking is essential for those who want to build muscle. When you consistently work out with weights, your muscles are challenged to repair and grow stronger each session. But your body needs extra energy and nutrients to support the repair and growth process to get the best results. That’s where bulking comes in. Most people pair bulking with a cutting phase, where they focus on losing any excess body fat they gained during the bulk while preserving the muscle they’ve worked so hard to build. By alternating these phases, people can achieve a more muscular and defined physique. Types of Bulking Different approaches can help you balance muscle growth with other goals, like minimizing fat gain or maximizing calories. There are two main types of bulking: Clean Bulking This is a more controlled approach where you increase your calories but focus on nutrient-dense foods, like lean proteins, whole grains and healthy fats. Clean bulking minimizes fat gain and keeps you energized for your workouts. Dirty Bulking Dirty bulking is a more relaxed approach that allows for high-calorie, less nutrient-dense foods. These include burgers, fries, pizza, and sugar snacks in addition to protein-rich meals. While it may lead to quicker weight gain, dirty bulking can also result in gaining more body fat. Most people lean toward clean bulking to stay healthy and avoid excessive fat gain.  How to Start Bulking Like a Pro Ready to kick off a successful bulking phase? With the right strategies, you can boost muscle growth while staying on top of your fitness goals. Here are some must-know tips to help you bulk effectively. Calculate Your Caloric Needs To bulk, you’ll need to eat more calories than you burn. Start by calculating your Total Daily Energy Expenditure (TDEE) and aim to eat around 300-500 calories above that amount. Focus on Protein Protein is the building block of muscle, so aim for 0.8 to 1.2 grams of protein per pound of body weight. This ensures your muscles have the amino acids they need to repair and grow.  Lift Heavy and Track Progress Strength training with compound movements like squats, bench presses, deadlifts and lunges is ideal for building muscle. Tracking your weights, reps and sets can help you see progress and make adjustments. Balance Your Macros Carbs fuel your workouts, while fats support hormone production. Aim for a balanced intake, with around 60% of your calories from carbs, 20%-35% from protein and 15%-30% from fats. Stay Consistent and Patient Bulking is a gradual process and gaining muscle takes time, so don’t expect drastic changes overnight. Aim to gain around 0.5 to 1 pound per week for a healthy, steady increase in muscle. The Best Foods for Bulking It’s important to choose the right foods when bulking. You want nutrient-rich options that pack protein, carbs and healthy fats to support muscle growth and fuel you through those tough sessions. Here’s a list of the best foods to help you maximize your gains without putting on too much fat: Lean meats like chicken breast, turkey and lean beef. Salmon and other fatty fish. Eggs Quinoa and brown rice Sweet potatoes Cottage cheese Soybeans Greek yogurt Avocado Beans and lentils Nuts and nut butters Milk and protein shakes Food to Avoid While you’re looking to gain weight, you still want to focus on high-quality calories and avoid foods that can lead to excessive fat gain, slow recovery or nutrient deficiencies. Here’s a list of foods to skip when aiming for the best benefits. Processed meats Soda Sugary foods like cakes and donuts Alcohol Fried foods White bread and pastries Common Bulking Myths, Debunked There’s no shortage of advice online, but a lot of it can be misleading. From thinking you can eat anything and everything to assuming that bulking will lead to fat gain, these myths can get in the way of real progress. Here’s the truth about some common misconceptions: Myth #1: Bulking Means Eating Junk Food While you may increase calories, choosing nutrient-dense foods will help you gain lean muscle and less fat. Myth #2: You Can’t Gain Muscle Without Gaining Fat It’s possible to minimize fat gain if you track your intake and focus on clean bulking, though it’s natural to gain some fat that you can easily shed during a cutting phase.  Myth #3: Bulking is Only for Bodybuilders Anyone looking to build muscle and increase strength can benefit from bulking, it’s not just for competitive athletes. Are There Any Risks? Bulking does come with a few risks if you don’t do it thoughtfully. One of the main concerns is gaining too much body fat. When you eat in a calorie surplus to build muscle, it’s easy to overdo it and accumulate more fat than muscle, making your cutting phase more challenging. If you opt for clean bulking, this is a lot less likely.  However, a dirty bulk increases the risk of elevated cholesterol and inflammation, which can slow recovery and harm your long-term health. Gaining excess fat can also decrease insulin sensitivity, putting you at risk of type 2 diabetes. This process could also impact your digestive system and overall energy levels. Eating significantly more food can sometimes strain digestion and leave you feeling sluggish. Additionally, if you don’t balance your macronutrients or choose nutritious options, you may miss out on essential vitamins and minerals. This could affect your performance in the gym, your immune system  and even your sleep quality. That’s why focusing on a clean bulk is often the best way to minimize these risks.  Achieve Your Dream Physique Bulking is a powerful tool for anyone wanting to build muscle and strength, but it takes dedication, planning and a good understanding of nutrition. Whether you’re new to lifting or looking to take your gains to the net levels, bulking could be the game-changer you’re looking for.

Do you believe your talents are okay as they are and don't need any tweaking? Or do you often shy away from challenges, thinking you might fall short? These are hallmarks of a rigid mindset — a way of thinking that limits personal growth and keeps you stuck in your comfort zone. Which begs the question, what exactly is a fixed mindset? What causes it? Is it bad, and more importantly, can it be changed? What Is a Rigid Mindset? A fixed mindset arises from the belief that one's traits and abilities are static no matter what one does. It’s an attitude that stems from the idea that intelligence and talent are innate, not developed through effort. People with this mindset accept that their intelligence level is immutable, rely on their abilities without enhancing them and refuse to learn new skills. Such people shy away from challenges, play safe to avoid mistakes and fear failure. This makes them resistant to change because being out of their element may expose them to ideas and experiences that contradict their perceptions. While everyone has conflicting beliefs and behaviors, maintaining this frame of mind makes coping with your clashing thoughts more grueling. Fixed Mindset Examples If you believe that everything about you is unalterable, you may agree with these statements: Luck determines everything. People are either good at something or not. Some being more talented than others is unfair. Success breeds jealousy. Having to work hard proves a lack of natural intelligence. Effort is meaningless. Old dogs can’t learn new tricks. Self-development is an illusion. Risk-taking is an exercise in futility. Making a mistake is embarrassing. Feedback is a personal attack. Failure means it’s time to quit. The examples above hold true for the rigid mentality. However, people with the opposing perspective will find them nonsensical. The growth mindset is all about self-improvement. It’s a mentality that pushes you to learn from your mistakes, acquire new skills, break bad habits and succeed after failing. It reassures you that you can come out on the other side when life deals you a bad hand if you play your cards right and don’t fold. What Causes Fixed Mindsets? A fixed mindset is, ironically, a product of nurture, not nature. This attitude can develop because of various factors — childhood experiences, negative feedback without guidance, comparison, unmanaged fear of failure (atychiphobia) and cultural norms. Fear of Failure Atychiphobia can be a learned behavior. Growing up in a household or attending an educational institution with zero room for error encourages risk aversion. This fear can also stem from a traumatic experience with a severe consequence. It can run in the family or arise from other phobias, too. Childhood Conditioning Children have a growth mindset from birth by default. However, some receive excessive compliments for their talents without highlighting the efforts behind the success. Praising innate abilities without emphasizing the role of hard work in accomplishments cultivates a belief that greatness has to do with who we are instead of what we do. On the same scale, criticisms should include sincere advice to become constructive. Otherwise, they sound like judgments, which may cause the child to grow with a clouded view of feedback. Comparison Culture Comparison is the thief of joy. Constantly measuring yourself against others may foster feelings of inadequacy, reinforcing static beliefs about your abilities. You’ll start to assume that accomplished individuals capitalize on their privileges rather than address their inadequacies to get ahead. Socio-Cultural Norms Lastly, conformity to societal expectations and stereotypes can foster a fixed mindset. The pressure to adopt the norms can affect your psyche and mold your self-perception. The Dangers of a Fixed Mindset While a fixed mindset can provide stability, it often comes at a cost. Here’s how rigid thinking can hold you back: Stifled Growth When you believe your abilities are unchangeable, you ignore or forgo opportunities to learn and develop new skills. While avoiding challenges may feel safe initially, this attitude eventually prevents you from reaching your full potential. Being a firm believer in having immutable talents is a self-fulfilling prophecy. This mentality impedes self-awareness instead of promoting it, leading to failure-related negative emotions. The effects are more detrimental to younger minds. Most 21st-century technologies were unimaginable a century ago. Where would the world be if inventors weren’t bold enough to dream and push the boundaries of possibilities? Staying Stuck in Unhealthy Patterns Rigid thinking often leads to settling for less — whether it’s in your career, relationships or personal goals. Fear of failing can prevent you from taking risks, even when they could lead to positive outcomes. This keeps you stuck in unfulfilling situations. Just because painful memories remain with you forever, this shouldn’t justify your apprehension. Feeling you can’t move past your unwanted situation because you lack the talent to improve it harms your well-being. Instead of falling back to catastrophic thinking, learning to assess your situation from a different point of view opens the door to creative problem-solving. All-or-Nothing Mentality Black-and-white thinking is a mind trap. It may convince you you’re last because you don’t finish first. Even if some finished after, you still choose to ignore the value of your effort and progress. Can You Overcome This Type of Mindset? Yes, you can overcome a fixed mindset due to your brain’s neuroplasticity — the ability to form new neural pathways to reorganize itself. You can modify your mentality over time if you put your mind to it. Here’s how to improve rigid thinking: Practice Cognitive Flexibility Challenging your automatic thoughts requires intentional effort. This approach doesn't mean abandoning your core beliefs but rather expanding your perspective. Cognitive flexibility allows you to see nuances and possibilities you might have previously overlooked. Start by asking "What if?" questions about your assumptions. Look for multiple solutions to problems, and learn to embrace ambiguity in various situations. Use Mindfulness Techniques Research demonstrates that mindfulness practices can significantly reduce cognitive rigidity. By increasing awareness of your thought patterns, you develop better adaptive thinking patterns, emotional regulation and enhance your adaptability to change. For instance, instead of seeing failure as the end, treat it as part of the growth process. Ask yourself, “What can I learn from this?” “What if I try to do this the other way?” This simple shift can make setbacks feel less daunting and more constructive. Adopt the "Yet" Principle Transform limiting statements by adding the powerful word "yet": "I'm not good at this" becomes "I'm not good at this yet." "This won't work" turns to "This won't work yet." This simple linguistic shift introduces possibility and potential into your thinking. Self-motivation transforms negative and limiting thoughts into positive ones, urging you to work toward your goals and dreams. Seek Out Challenges Engage in activities that promote neuroplasticity, like learning a new skill, practicing mindfulness or solving puzzles. These exercises encourage mental flexibility and inspire you to step out of your comfort zone. Over time, this builds resilience and adaptability. Embrace Feedback Learn to view feedback as a tool for self-assessment and a stepping stone toward growth, not a critique. Reflect on it and use it to refine your skills and mindset. Is There an Upside to Having a Rigid Mindset? While a fixed mindset has its challenges, it isn’t entirely negative. It can be an asset in certain situations. Confidence in your strengths: Believing in your natural abilities can boost self-assurance and self-esteem. Believing you’re good at something and reaffirming this truth in your head empowers you to excel in areas where you already feel capable. This focus results in greater efficiency in familiar tasks. Stability through routine: This mentality can help you adopt a rigid routine that suits particular duties and responsibilities. It makes you less susceptible to doubt because you already accept your limits. You spend less time thinking of better ways to approach things, which boosts your efficiency and productivity. Perfectionism as a drive: Your fixed mindset can compel you to become a perfectionist. Constantly trying to be flawless has drawbacks, but it’s instrumental in situations that require high attention to detail with minimal errors. Knowing your positive abilities can help you find your niche and pursue roles you can excel in, even if you’re uninterested. Do You Have a Fixed Mindset? You don’t have to choose between fixed and growth mindsets. The key is balance. Blending the advantages of a rigid mindset with the flexibility of a growth mindset enables you to adapt and thrive in both structured and evolving environments. Triggering a mindset shift when the situation calls for it is a valuable skill, so learn how to think dynamically to enjoy the best of both worlds. Key Takeaways A rigid mindset views abilities as unchangeable and avoids risks, which hinders adaptation to change. Causes include upbringing, fear of failure and cultural expectations. Signs include black-and-white thinking, resistance to feedback and fear of failing. Practical strategies like mindfulness and cognitive reframing can help develop flexible thinking. While a fixed mindset offers stability in some cases, it often limits growth. Developing the skill to switch between the two can foster adaptability and long-term success. Originally published October 15, 2020. Updated November 25, 2024.

When you don’t have time for a meal, a protein bar can keep you full and prevent snacking on unhealthy foods. Some are so yummy that you might enjoy them more than candy for dessert. The right formulas also fuel your gym progress, helping you develop a strong physique. Keeping a supply on hand is a must for any pantry — here are the top ten brands of protein bars for muscle gain on Amazon.  1. IQBAR Brain and Body Keto Protein Bars  Here’s a protein bar for muscle gain that’s good for your brain, not just your body. IQBAR contains lion’s mane mushrooms, which studies suggest improve cognitive function and lower stress levels. You’ll also get a healthy dose of prebiotic fiber to nourish your microbiome, along with 12 grams of plant-based protein.  $23.74 from Amazon. 2. MOSH Keto Protein Bars  Here’s another protein bar for muscle gain that offers cognitive benefits. MOSH also features lion’s mane along with ashwagandha, an adaptogen that helps your body combat the effects of oxidative stress. They come in eight flavors and are offered by a small business.  $43.99 from Amazon.  3. Mezcla Vegan Protein Bars  Getting sufficient protein is an ongoing struggle for the vegan crowd. However, each Mezcla bar offers ten grams, nearly a fifth of your daily requirement, depending on your weight. The crispy puffs also deliver a satisfying crunch.  $32.99 from Amazon. 4. Rise Whey Protein Bars  Whey protein comes from wheat, so proceed with caution if sensitive to gluten. However, those unaffected will find the chocolatey almond goodness superior to that of many mere candy bars. Plus, an Almond Joy won’t deliver the same 15 grams of protein packed into each one of these protein bars for muscle gain.  $29.49 from Amazon. 5. CLIF Builders Plant-Based Protein Bar  CLIF Builders line features 20 grams of protein — that’s a lot of muscle-building stuff in one little bar. These bars also contain a hefty dose of iron and three grams of gut-friendly fiber. Their protein comes from nuts and soy, two plant-based sources that tread lightly on the planet.  $20.96 from Amazon. 6. Bearded Brothers Organic Protein Bar  Farmers grow organic foods without synthetic pesticides or fertilizers, so you can feel good about putting these muscle-building bars in your body. Each gluten-free, vegan bar contains 11 grams of protein, with no added sugars to lead to energy spikes and crashes.  $31.99 from Amazon. 7. RXBAR Protein Bars  What sets RXBAR apart is the prominent ingredient list right on the label. There’s no mistaking that these muscle builders contain a ton of good stuff while remaining free of artificial additives and preservatives. The chocolate sea salt is a sweet treat that isn’t overly so, making it appropriate as a snack or a dessert.  $16.98 from Amazon. Protein Bars for Muscle Gain Protein bars are the perfect meal replacement, easy snack or dessert. You can feel good about what you put into your body with brands that feature ingredients that nourish you and stay away from sketchy additives that don’t. Stock your pantry with these protein bars for muscle gain to always have a quick, healthy bite on hand.

October is a beautiful month, filled with crisp air and cozy moments. But beyond the seasonal delights, it's also ADHD Awareness Month. For millions of people worldwide, navigating life with ADHD presents unique challenges. This is also true for people dating a person with ADHD. You might feel confused, lost or even overwhelmed. Remember that you're not alone. With the right tools and mindset, you can build a strong, enduring connection with your loved one. What Is ADHD? In simple words, attention deficit hyperactivity disorder (ADHD) is a mental health condition that affects an individual’s development and brain activity. This can manifest in many ways, but there are core symptoms that are commonly seen among people with ADHD, including impulse control problems and trouble paying attention. Is It Hard Dating Someone With ADHD? Challenges are inevitable and every person with this condition is different, so dating someone with ADHD may be different depending on the symptoms, values and compatibility. However, it’s not entirely complicated.  In my case, it took me years to finally adapt to my partner’s behavior. I realized she’s sensitive — while I don’t consider it a negative trait, she’s perceptive of details I’d never notice. Another thing is she tends to forget what her topic was even before finishing it, which I find extremely funny. When we finally lived together, we coordinated things like jobs, goals and the future. That’s when I noticed she’d promise things and not do most of them. She had difficulty prioritizing tasks and ended up cramming after a day. She would tell me her lengthy to-do list, and then the next day, she’d spend the whole day differently. It was exciting yet frustrating. It was beautiful yet chaotic. At some point, I decided to read more about ADHD, which helped a lot. I was still frustrated sometimes, but I understood how she perceived the world differently. My point is that dealing with a person with ADHD has ups and downs — and if you’re in for the ride, embrace it with an open mind. What to Expect When Dating Someone With ADHD As I mentioned before, people who date a person with ADHD will have varying experiences. However, we can monitor common behaviors that may strain relationships. Here are some examples to be wary of: 1. Love Bombing You’ve probably heard and even experienced this to some extent, but never really thought about it. The term “love bombing” now comes with a negative connotation because it’s usually used to manipulate or make the other person more dependent on you. However, it’s important to remember that not all people with ADHD have hidden motives when displaying love bombing. In fact, they genuinely love and adore you. Sometimes, the ADHD brain may hinge on one particular thing — such as you — and become highly invested in you. 2. Forgetfulness My partner once forgot our anniversary, not because she didn’t care but because it slipped her mind. She felt terrible about it, and the guilt was all-consuming, so she felt bad about it the whole day. This was not the first time she had forgotten about something, and I realized it was a common ADHD symptom. This condition causes significant deficits in working memory, making retaining information more challenging. There was a time I felt unsupported because of this. I felt like I was carrying the weight of the relationship by constantly reminding her of appointments, and household tasks and initiating plans. However, with proper communication, everything can go smoothly. 3. Impulsive Behavior People with ADHD tend to do or say things without thinking. One day, they may say something insensitive, and the next day, they may make a big purchase without considering their financial situation.  4. Disorganization I’m a neat freak. I like things a certain way and finish my tasks on time. My partner is the opposite — she treats her stuff as a “creative mess” and is often late for appointments. She never noticed how unorganized she was until I pointed it out. 5. Poor Listening Skills Your partner may either zone out in the middle of a conversation or unconsciously cut you off mid-sentence. It’s also common for people with ADHD to agree on something only to forget about it later on. 6. Hyperfixation People with ADHD can hyperfocus on certain things. For instance, your partner is playing a video game and you try to get their attention, but you get no answer. While hyper focusing has its benefits, it may entail a few disadvantages. For example, your partner might stay up all night to binge-watch their favorite TV show, compromising their sleeping patterns. Tips for a Successful Relationship Make your relationship work and thrive with these few tips. 1. Hone Your Communication Skills Use objective statements when communicating your feelings to your partner. Rather than criticizing their behavior, explain how that certain behavior made you feel. For example, instead of saying “You’re ignoring me,” say something along the lines of “I feel ignored when I’m talking and you’re on your phone.” Avoid being passive, as hidden feelings may grow, which is a form of dishonesty with yourself and your partner. Suppressing negative emotions can also manifest physically, such as anxiety, high blood pressure and depression. 2. Focus on Your Partner’s Strengths Despite my partner’s tendency to forget dates and make a mess out of an organized place, I love how her infectious energy lights up a room. She has amazing problem-solving skills, which greatly complement my rather indecisive mind.  3. Compliment Your Partner A simple praise has a mood-lifting effect that contributes to overall well-being. Take time to point out your significant other’s strengths. Adults with ADHD have lower self-esteem, which may lower their confidence when doing things. Pointing out their strengths is an excellent way to remind them that they’re more than their condition. 4. Draw Healthy Boundaries Boundaries are essential in any relationship. It’s a way to honor your and your partner’s values. Don’t be afraid to discuss your boundaries with your partner. This is a relationship, after all, and you both need mutual respect.  All It Takes Are Patience and Understanding Remember that a happy and successful relationship involves patience and understanding. While navigating a relationship with someone who has ADHD can be challenging, it can also be incredibly rewarding. If there’s anything that I learned from this journey, it’s that love conquers all, even the most difficult challenges.

Waking up with a migraine is the worst way to start your day. It may not be as serious as heart disease or a brain disorder, but it can undoubtedly affect your mood and productivity, relationships and quality of life. Find out the different reasons why you wake up with a migraine and what you can do to improve it.   Is Morning Headache a Red Flag? A morning headache can be a cause for concern if it's associated with an existing health condition, like a sleep disorder. Otherwise, it may be episodic and minor due to factors like dehydration. Studies cite morning headaches affect 7.5% of the general population. Since they’re prevalent, it's not surprising the cases are often overlooked. Others ignore the throbbing pain or choose to take pills and normally go on with their day.  What Are the Causes of Waking up With a Migraine? Several reasons invoke a splitting headache in the morning. Some are trivial while others may be linked to a serious health condition. Learning what they are is critical in effectively addressing the problem.  Sleep Apnea Obstructive sleep apnea (OSA) is a sleep disorder that occurs when your breathing stops and starts repeatedly throughout the night. The body relaxes when you're asleep, including the muscles keeping the throat open for airflow. They’ll normally remain dilated enough to allow air to pass through.  However, in people with narrow throats, the tissues around these muscles may close in during sleep, partially or completely blocking the flow of air to the lungs. As a result, they may experience a migraine when they wake up. People with OSA may be up to three times more likely to have a headache. If you don’t know your risk for OSA, try one of those wearable sleep tracking devices. These tools allow you to monitor your overall sleep health, including duration, heart rate, snore frequency, respiratory rate and other information your doctor may use when determining your OSA risk. These technologies have limitations so they can’t fully diagnose OSA or other sleep problems. The best option is to talk to a sleep expert.  Snoring Making loud, grunting sounds while asleep is a major symptom of sleep apnea that can also lead you to wake up with a migraine. Although snoring is generally common and normal — even babies experience it — it may sometimes be linked with a health problem.  In an earlier study, researchers examined the prevalence of morning headaches in people who snore habitually. They found that of the 268 participants who snore in their sleep, 23.5% developed morning headaches and 184 had obstructive sleep apnea syndrome (OSAS). Waking up with a pulsating head was more common in people with migraine, insomnia, mental distress and OSAS. Morning headaches diminish one’s quality of life. Although they often don’t require immediate attention, make sure to consult your doctor if you’ve been getting up in bed with even slight head discomfort. Alcohol Use A hangover due to overconsumption of alcoholic beverages can result in intense head pain in the morning, including muscle aches and extreme thirst. Fortunately, this condition is easily treatable with an over-the-counter pill, drinking plenty of water and eating some carbs to boost energy levels.  Dehydration You can also wake up with a headache or a migraine if your body’s fluid tank hits the lower limit. Roughly 60% of the human body is made up of water to regulate temperature and lubricate and cushion the joints.  The volume of your internal fluids fluctuates throughout the day as you sweat and your bathroom trips increase. If you don't replenish, a plausible consequence is a morning headache. One study found headaches and migraine are less likely to occur in people who consume more water.  On average, men and women must drink 15.5 cups and 11.5 cups of water, respectively. However, this depends on your personal needs. If you exercise more or work outdoors where you sweat a lot, you may need to increase your intake.  Since the body loses plenty of fluids during sleep through breathing and perspiration, ensure you’re well-hydrated throughout the day to avoid waking up with a migraine. Medication Side Effects Medication-overuse headache (MOH) is a common condition that may occur if you overuse pain relievers. Most over-the-counter pills have side effects. Following your doctor's prescription and dosage minimizes these adverse health outcomes of using formulated substances. However, some may increase their dose without their doctor’s knowledge, which sometimes leads to drug-induced headaches.  Overusing pain medications can do more harm than good. For instance, an episodic headache can become chronic. About 90% of people with MOH take multiple medications to soothe pain. They often report neck pain and morning headaches due to poor sleep and overnight drug withdrawal. Adhere to your doctor’s recommendations for analgesics or painkillers to stay safe. If the pill you’re taking has lessened in efficacy, inform your care provider so they can adjust the dosage or prescribe a different medication.  How Do You Get Rid of Morning Headaches? Addressing the underlying cause can help improve morning headaches. If you're unaware of what prompts the condition, schedule an appointment with your doctor to unveil the root factor. You may be at risk of sleep apnea or another condition that shares these same symptoms. In case of a hangover or dehydration, taking an analgesic or replenishing your body's fluid tank can minimize pain.  How Do You Prevent Waking Up With a Migraine? Practicing holistic health can help you avoid morning throbbing pain and enhance your overall well-being. The SEEDS succinctly describes the five lifestyle shifts you can make to manage migraines. Sleep: Keep your bedtime and sleep duration the same every night.  Exercise: A moderate-intensity aerobic movement for 30-50 minutes, three to five times weekly can help mitigate migraine attacks.  Eat: Stay hydrated and eat six small meals a day to stabilize sugar levels.  Diary: Write down patterns and observations for triggers and frequency of migraine attacks. It will help your doctor diagnose the cause of morning migraines.  Stress: Learn stress management skills, like meditation and breathing techniques. Avoid activities causing your pressure levels to go out of whack, like watching negative news on TV.  Beat Migraine With a Positive Lifestyle A healthy lifestyle can protect your general well-being. Morning migraines are rarely a problem if you get enough sleep, eat nutritious foods, exercise and regulate your stress levels through relaxation techniques. Visit your doctor for a checkup and treatment advice if a minor headache has been going on for days.