What Is Morning Sickness? A Look at the Common Pregnancy Symptom

People often describe pregnancy as one of the most beautiful times in your life. While it may seem that way looking back on it, you’re probably not feeling too glamorous right now. Backaches, exhaustion and the constant need to use the restroom are likely already starting to get old, but one symptom is one of the most frustrating of them all. What is morning sickness and how can you manage it? How Typical Is Morning Sickness? As many as seven in 10 pregnancies will cause morning sickness, so it’s a practically universal experience. Hopefully, you’ll fall into the 30% that don’t experience it — you should know by the time you’re about six to eight weeks pregnant, which is when morning sickness is most likely to appear. It should wrap up by 16–20 weeks, but there’s always the chance it could last the whole 39 weeks. There’s also a rarer, more severe form of morning sickness called hyperemesis gravidarum (HG), which affects less than 11% of people. While the milder form of this symptom consists of nausea that sometimes leads to vomiting, HG will almost always cause vomiting will likely last until your pregnancy is over. What Is Morning Sickness? According to the American Pregnancy Association, morning sickness is when you feel nauseous during your first trimester. As scientists have recently discovered, the influx of hormones your body produces is often the culprit — specifically a protein called GDF15 within the placenta. It began as an evolutionary benefit that warned the brain of foods that could harbor infectious organisms, but now, it can make your favorite foods seem stomach-turning. However, they do note that many factors can lead to morning sickness. Even though “morning” is in the name, nausea could strike at any time of day. Doctors do believe it’s a sign that the placenta is developing healthily, so at least there’s one benefit, even if it drives you crazy. When Morning Sickness Becomes Hyperemesis Gravidarum As stated earlier, while morning sickness will cause nausea and occasional vomiting, HG will almost always lead to getting ill. It’s characterized by frequent enough vomiting that leads to extreme dehydration and weight loss of at least five percent of your pre-pregnancy weight. You may also experience ketonemia, ketonuria or abnormal electrolyte levels. The National Library of Medicine currently lists higher levels of human chorionic gonadotropin (hCG) as the cause but notes that the data has yet to be consistent. Researchers also offer excess estrogen levels and gastroesophageal reflux disease as potential causes, but as is the case with hCG, more research is necessary. However, you’re more likely to develop it if someone else in your family had an HG diagnosis. How to Treat Morning Sickness at Home Feeling sick nearly every day can make your pregnancy a struggle. Luckily, many have come before you and discovered the following remedies to make your nausea easier to stomach. 1. Take Supplements While there are plenty of companies on the market that promise morning sickness relief, your doctor can help you find a supplement that’s safe for your body. Vitamin B6 is a common remedy, along with ginger tea, which you can make by slicing some of the root and steeping it in hot water. The longer you leave it, the stronger it’ll be, so remember to set a timer. 2. Avoid Trigger Foods The easiest way to dodge your morning sickness is to save your favorite but nausea-triggering foods until after the first trimester or you’ve given birth. One common trigger is fried and fatty foods — as yummy as they are, they stick around in your stomach for longer, which is a surefire way to make you feel sick. Warm meals can also be an issue if they have strong smells. According to TLC, other common triggers can include: Spicy foods Anything pungent, like garlic and onions Milk Coffee Citrus With milk, coffee and citrus, it can help to eat something before you consume them. 3. Keep Your Meals Small If you tend to feel sick after eating, try to eat frequent and smaller meals. Eating something large and nourishing does feel much more satisfying, but it could overwhelm your stomach. Bland snacks like crackers and pretzels can keep you full throughout the day without irritating your already sensitive digestive system. According to Ohio State University doctors, these foods can be your go-to easy meals: Popsicles Vegetables and chilled fruit Eggs Cereal Chicken Yogurt 4. Drink Ginger Ale or Ginger Beer If you don’t feel like making tea every time your morning sickness comes on, stock up on ginger beer or ale. Both contain gingerols and shogaols that have anti-inflammatory and nausea-fighting properties, making either beverage an excellent choice when your stomach starts turning. Even just the carbonation can help — you’d be surprised by how much a few big burps can do. Be cautious about which ginger ale you buy, though. The sugar and caffeine in some brands can make you feel even sicker, while others only contain ginger flavoring, so check the labels, and try to buy sugar- and caffeine-free versions. Ginger beers can have more ginger than ale, but again, it’s crucial to read the nutrition facts. Also, it’s often stronger than ginger ale, so you’ll either think it’s delicious if you love the taste or might find the soda form more palatable. 5. Get Plenty of Rest Unsurprisingly, pregnancy makes you pretty tired, so you may need to adjust your sleep schedule to avoid morning sickness. Give yourself enough time in the morning so you don’t have to rush out of bed and start with something simple, like cereal or fruit. You’d probably also benefit from going to bed earlier. When to See a Professional for Help You should see your pregnancy care professional for advice if none of these remedies help and your symptoms sound more like hyperemesis gravidarum. While frequent sickness isn’t necessarily harmful, HG can cause dehydration and weight loss, which could lead to complications. What Is Morning Sickness? Your Guide to Tackling This Irritating Symptom No one likes feeling nauseous, but it’s particularly frustrating when you’re feeling that way every day along with being pregnant. Unfortunately, the answer to “What is morning sickness?” is it’s one of the most common pregnancy symptoms. You have many options for treating it at home, but be sure to talk to a specialist if you feel and get sick constantly — they’ll give you specific advice that can provide relief.

The simplest gesture can have profound effects on another. When a friend is going through difficult times, lending them an ear without giving unsolicited advice can make them feel seen and heard in deep and meaningful ways. It’s a straightforward act of compassion and understanding, capable of lifting the weight of their troubles. But what does compassion mean? Notice the part where you don’t deliver your wisdom — instead, you gift them your presence in a safe and quiet space. Compassion goes beyond words of encouragement — it’s motivation to act on another’s behalf. Here’s an exploration of the meaning of compassion, its transformative effects on the world and ways to cultivate it in your life.  What Does Compassion Mean? Exploring the Layers A compassionate person is sensitive to other people’s suffering. However, they don’t just show them sympathy — they do what they can to make a difference in their lives. Compassion has several layers, though. Here’s what it really looks like.  Empathy Although only 1%-2% of the population are true empaths, anyone can empathize with others. Empathy is the ability to walk a mile in someone’s shoes — to feel what they’re feeling by imagining yourself as them. Highly developed empaths can even feel sensations by watching a person touch another.  Most people struggle to attune to someone else’s suffering. Yet, this trait comes naturally for most empaths. Empathy motivates you to act, but empathy fatigue may hinder those efforts, even causing you distress.  Shared Suffering Essentially, empathy gives rise to shared suffering. You may not go through exactly what the other person is going through, but you can resonate with the feelings emotionally. Shared suffering isn’t always easy to cope with, but it deepens connections and cultivates a greater sense of humanity.  For instance, becoming a mother may make you feel isolated even when surrounded by loved ones. Joining a “mom group” allows you to talk about the struggles of being a new mom and bond with other moms going through similar hardships. While you may not all endure the exact same experiences, you can find solace in the shared feeling of overwhelm.  Connection On the surface, compassion creates a kinder world. It helps you identify shared humanity — what connects everyone — and strengthen community and individual bonds. When you grasp interconnectedness, you are more inclined to offer comfort and assistance to people in need.  Likewise, compassionate interconnectedness showcases your vulnerability to suffering, breaking barriers and underscoring the idea of “finding a way out” together.  Inspired Action Sympathy offers a much more passive response to someone’s suffering. You may feel sorry or worried about them, but it ends there. Conversely, compassion inspires you to act to end whatever they are going through.  However, you’re not just interested in helping them — you follow through. Acts of kindness can be as significant as hosting a fundraiser for a neighbor struggling with their bills or offering your seat on the bus to someone pregnant.  The Transformative Effect of Compassion During significant events — such as natural disasters or public health crises — the population tends to show more compassion toward each other. For instance, studies show people grew more compassionate during COVID-19 amid the shared suffering and distress worldwide. Neighbors delivered groceries to their older adults’ doorsteps, while others offered free child care to essential workers. Even the simple act of wearing a mask to prevent the spread of COVID-19 was an act of kindness.  Compassion is transformative. Moving through your discomforts and confronting biases makes all the difference. Large-scale movements like Time’s Up, Me Too and Black Lives Matter (BLM) were born from compassion and empathy. Following the death of George Floyd in May 2020, calls for racial justice grew to fight police brutality against people of color. Even Tarana Burke — creator of the Me Too movement — says its mission is “empowerment through empathy” to bring women together through their shared experiences with sexual violence.  Compassion breaks down walls and bridges divide, allowing wounds to heal and new policies to take form that improve our quality of life. For instance, you can resolve inequality, discrimination, poverty, conflicts and environmental issues through collective compassion and a desire for change. Understanding and subsequent action transform the world into a more harmonious place. How to Be More Compassionate Compassion may be easier to manifest than empathy — and better for your mental health. Consider it this way: You pass someone stuck in a ditch — if you’re empathetic, you’ll jump in with them, ultimately getting yourself stuck. If you’re compassionate, you’ll imagine yourself in their shoes and search for a rope to pull them out instead.  It’s no wonder you would want to become more compassionate — it feels good to show up for others. Follow these tips to foster kindness, understanding and action:  Practice showing yourself understanding and grace during personal struggles — a learning experience for showing others compassion. Meditate to develop an awareness of thought and emotions so you learn to view your surroundings and people differently. Journal to gain a more profound understanding of self-compassion and your perspectives of others. Recognize shared suffering by finding relatable circumstances and emotions among the entire population. Practice active listening, including asking open-ended questions. Step outside of your comfort zone and challenge your biases. Volunteer and advocate for what’s right to make a difference in the world, including environmental causes. Become involved in social movements like BLM, Me Too and HeForShe.  Practice forgiveness and mediation.  Reflect on other people’s suffering and consider ways to help beyond words of wisdom. The opportunities for developing compassion are endless and can trickle down into your personal and professional life. Perhaps most importantly, demonstrating compassion encourages others to be more compassionate, too.  Compassion Brings the World Together You don’t need to overthink compassion. Small gestures add up, making a significant difference in everyone’s lives. Showing the world more kindness and understanding alleviates suffering for you and others. Embrace a heartfelt connection with the world by learning to be a more compassionate person. 

Pomegranate’s vibrant flavor is the perfect addition to almost any meal. Besides the eating pleasure and texture it adds to salads and glazes, it may also improve your health with antioxidants and anti-inflammatory goodness. If you want to know how to harness the health benefits of pomegranate, you’ve come to the right place.  Benefits of Pomegranate You can benefit from the pomegranate arils (aka seeds) and juice in several ways.  1. May Support Skin Health  Pomegranate is one of those superfoods that has benefits that go from skin to stomach (or vice versa). When it comes to your skin health, it’s an excellent source of vitmin C and antioxidants like ellagic acid and tannins. They all work together to help you age gracefully by preventing sun damage and blocking free radicals.  Pomegranate may also improve skin regeneration in your surface layer and inner layer. The superfood does this by increasing circulation in your skin, which speeds up skin cell tissue repair and wound healing.  Trust the science. Women who participated in a Pom study reaped some skin benefits. The PomJ (aka pomegranate juice) drinkers experienced more UVB protection and the PomX (aka pomegranate supplement) takers experienced the same.  2. May Improve Heart Health  Pomegranate is among the foods that support heart health, along with leafy greens, berries, fatty fish and green tea. The same antioxidant properties that help your skin protect your heart from cell damage and may lower cholesterol. The polyphenol compounds in the fruit may also prevent plaque buildup and keep your heart’s artery walls from thickening. Your heart needs you artery walls to be to pump enough blood and oxygen to surrounding organs.  3. May Reduce Inflammation  Get this - pomegranates have three times more antioxidant activity than wine and green tea. Considering these two drinks are considered heroes in the antioxidant world, adding pomegranate juice to your diet may be what you need to reduce inflammation.  While fruit and vegetables are almost always better raw, commercial pomegranate juice has higher antioxidant counts than homemade or experimental juice from the seeds. This is because industrial processing includes some of the tannins from the pomegranate rind, where you might remove them and use the seeds by themselves.  Tannins are an antioxidant that can support gut health by helping good bacteria grow.   When you look for pomegranate juice, ensure it says 100% juice so you get your benefits without additives or sweeteners.  4. Can Aid Muscle Recovery  Antioxidants are truly the star of the show. In addition to supporting skin and heart health, the antioxidants in pomegranates may reduce muscle soreness and help with recovery after strength training. Adding pomegranates to your post-workout snack can be a lifesaver if you lift weights. If you’re a runner, taking pomegranate extract within half an hour of intermittent running could improve your performance.  Recipes with Pomegranate 1. Roasted Brussels Sprouts With Pomegranate Salads can be warm too! This roasted Brussels sprouts salad with goat cheese and pomegranate is the perfect side dish for a cozy winter meal.  Cooking time:  20 minutes for prep, 10 minutes for assembly  Ingredients:  Brussels sprouts, trimmed and halved  Shallot Goat cheese, crumbled  Pomegranate seeds  Extra-virgin olive oil White balsamic vinegar Ground pepper Salt  Instructions:  Roast the brussels sprouts and shallots on a large baking sheet with olive oil with salt and pepper to taste. When they are tender, put in a salad bowl and add the vinegar. Add the goat cheese and pomegranate seeds.  2. Arugula Salad This arugula salad sprinkled with goat’s cheese and pomegranate makes for a quick lunch or an addition to your favorite pasta dish or salmon.  Cooking time:  20 minutes for prep, 20 minutes for assembly  Ingredients:  Vinaigrette Olive oil Shallots, finely chopped Sherry Vinegar Maple syrup Lemon juice Thyme Dijon Mustard Pepper Salt  Salad Baby arugula Baby carrots  Walnuts, chopped Pomegranate arils Goat feta, crumbled (you can replace with feta or shaved parmesan) Instructions:  Roast the carrots with maple syrup, garlic, butter, olive oil and thyme. While they cook, combine the wet ingredients for the vinaigrette. Once your carrots are cooked and cooled, combine them with arugula and walnuts. Drizzle the vinaigrette onto the salad and toss it. Add pomegranate arils and cheese to serve  3. Coconut Rice with Pomegranate Porridge How do you make the perfect post-workout snack? Add pomegranate. This recipe also works if you’re looking for a dairy-free and gluten-free breakfast option.  Cooking time:  20 minutes for prep, 10 minutes to assemble  Ingredients:  Jasmine rice Nuts, chopped Pomegranate arils Coconut milk  Maple syrup  Coconut oil Cinnamon  Salt Instructions:  Rinse and soak the rice for 10 minutes. Cook it on the stove with coconut oil and salt.  When your rice is fully cooked, put it in a bowl and add half the pomegranate portion, coconut cream, maple syrup and cinnamon. Let it cool. Or if you prefer it warm sprinkle with the rest of the pomegranate arils and nuts.   4. Lamb Tagine and Pomegranate Couscous Pair the antioxidant and anti-inflammatory couscous with pomegranate for a hearty, and healthy lamb dinner. It’s a fragrant meal that will impress any guest and one you’ll want to make over and over.  Cooking time: 1-2 hours  Ingredients: Lamb tagine  Lamb Garlic, peeled and crushed Fresh ginger, grated Onions, chopped Coriander seeds, crushed Cinnamon Black pepper Olive oil Honey Tomato puree Couscous  Couscous  Pomegranate arils Olive oil Fresh lemon juice  Chicken stock  Black pepper  Fresh mint Lime  Greek yoghurt  Instructions:  To make the lamb tagine: Add olive oil, onions, garlic, ginger and spice to a heated ovenproof saucepan or casserole. Stir and cook until the onions soften. Add the lamb, chopped tomatoes, tomato puree and honey to your pot. Stir and bring to a simmer. Put the pot in the oven for an hour and a half or until the lamb is tender.  For the couscous: Mix couscous with olive oil and lemon juice in bowl. Pour hot chicken stock over the couscous and sprinkle salt and pepper. Let the couscous sit for 10 minutes then stir in pomegranate arils and chopped herbs.  Serve the lamb tagine with a bowl of Greek yogurt and a wedge of lime for each plate.  Try Healthy Pomegranate Recipes To Support  Your Health Pomegranates contain nutrients and antioxidant elements that, combined with overall healthy eating, may improve your health. The lesser-known power-packed superfood is sure to add eating pleasure and a touch of healthy Tc to your diet. 

Empaths have "compassion" written in their DNA, but are compassionate people always empathetic? You might be surprised to learn there's a difference between empathy and compassion.  Let's explore the definitions of empathy and compassion, why developing compassion is more important, and how to set boundaries to nurture your inner empath. Defining Empathy and Compassion Empathy and compassion sound like the same concept. However, despite overlapping in some ways, the two terms are rather distinct. The following definitions best describe their differences. Empathy Empathy is an awareness of other people's emotions and experiences. Some empaths can slip into another person's exact sensations, internalizing everything they are going through, such as grief, anxiety, and depression. Others get physically ill from shared emotions and become overwhelmed by stimuli.  Empaths have a knack for picking up on social cues, gestures, and expressions. They might notice someone's face become distorted or see a sudden change in body language.  It's not uncommon for empathetic people to also be highly sensitive. According to Dr. Elaine Aron, only 20% of the global population fits this category, responding to their environment with greater sensitivity — such as light, sound, crowds, art, emotions or touch. Compassion A compassionate person also acknowledges a person's emotional experiences and suffering but is less inclined to put themselves directly in their shoes. They have a better grasp on suffering as a universal feeling and may empathize — as in relating — to another person's experience. However, compassionate people are more likely to take action and help someone. There is a popular example of empathy and compassion that starts with you falling into a hole. An empathetic person will come along, jump in the hole, feel your pain, and find themselves stuck with you. Conversely, a compassionate person will instead imagine how terrible or frightened you feel and find a rope to pull you out.  Compassion may differ from empathy in many ways, but both are crucial for strengthening interpersonal relationships.  Is There Compassion Without Empathy? Yes, you can demonstrate compassion without tapping into empathy. Likewise, empaths should practice stopping at compassion before entering their innate empathetic state. There are several reasons to act compassionately instead of empathically, including the following: Compassion stems from a more intentional decision to show up for someone, whereas empathy is often automatically a part of an empath's psychology. Compassionate people take action, while empaths tend to feel stuck with the other person in their suffering. Empaths may slip into severe anxiety, depression, and grief, whereas compassionate people can better guard themselves from negative energy. Empathy might drain your energy, while compassion will empower you to continue doing good for others. Empathy and compassion can both be taught — however, empathy tends to be more innate. People often find compassion is much easier to learn and is supported as a crucial leadership trait worldwide. You can learn to approach a situation with kindness through mindfulness exercises, reflection, and self-awareness.  How to Set Loving Boundaries As an Empath Empathy is a rare and wonderful trait to behold — but you must recognize when your innate love and compassion toward others is taking over your ability to function and differentiate your feelings. If you are an empathetic person, setting boundaries is crucial. Here are five gentle and loving ways to set boundaries with those around you.  1. Understand Your Limits Empaths not only feel another's feelings — they often have trouble differentiating their emotions from someone else's. Likewise, they are expert listeners for others but rarely hear or anticipate their own needs. By default, empaths show up for everyone but themselves first.  Understanding your limitations and needs is important before creating new ground rules for everyone in your life. Many have an easier time saying "no" when they can fathom why they must set boundaries in the first place. Spend some time reflecting on different situations that arise. How do you respond? Do your actions go against how you feel? Consider what would make you feel better or mentally stronger in those circumstances.  2. Take a Breath Before Saying "Yes" If you're an empath, your first instinct is probably to say "yes" to a request before hearing or thinking about it. And why wouldn't you? Empaths couldn't imagine not helping in a situation, especially since the person might make the matter seem more urgent than it is. Pausing before blurting out "yes" might take some practice, but it will allow you to digest what is being asked of you, allowing you time to decide whether or not you are capable of committing. You can tell them you must look at your calendar or will let them know the following day. If you've committed to other things or know you currently lack the emotional and mental capacity to show up, you need to learn to be okay with it — and so do they. 3. Learn to Say "No" Like pausing before saying "yes," saying "no" is not typically in an empath's nature — or anyone else's. University of Houston professor Vanessa Patrick points out that people worry about ruining relationships or harming their reputations when turning someone down. Saying no might result in pushback, which could feel like being backed into a corner. Empaths will want to lend a hand even if they aren't up for it. However, you should always take care of your needs first. If you know you're not up for helping someone, saying no is okay.  Of course, this is an excellent way to measure the quality of your connections. If you've never set boundaries, people might have difficulty getting used to them. But you should re-evaluate your relationship if they can't take no for an answer, make you feel guilty, or act as if your boundaries don't apply to them.  4. Guard Your Energy Empaths are hardwired to absorb other people's emotions and experiences, regardless of the situation. This is why staying grounded and protecting your energy is important.  If you notice yourself matching your feelings to someone else's, take deep breaths and try mindfulness activities. Consider what it is you're feeling as an individual as opposed to another person. If you need to, walk away from whatever circumstances are dragging you down — this may mean saying you need a breather or going for a walk by yourself. Then, nurture your energy and check in with yourself before returning to the person or situation. 5. Practice Self-Compassion As you learn to exude compassion over empathy, remember to show yourself compassion, too. Caring for your needs as an empathetic person is crucial to your well-being. Take time to do relaxing activities you enjoy, whether gardening, painting, writing, or reading. Booking a massage appointment, spending time in nature, or another sensory experience will enable you to channel your energy elsewhere.  It's essential not to put yourself on the back burner when caring for others. If you're feeling overwhelmed in your empathic state, be sure to do something for you.  Compassion Is Your Superpower Empaths are a rare and beautiful part of the global population. However, the ability to demonstrate compassion toward others is the real gift. Show people love and kindness — from a distance — and protect your empathetic energy. 

Urinary tract infections (UTIs) are no joke. If you have one and do nothing to treat it, it can lead to sepsis, where the condition goes to your kidneys and spreads around the body. But how will you know you have a UTI if you’ve never had one? Before you make an expensive trip to the doctor, knowing the signs of urinary tract infection can help you determine if further action is necessary. The likelihood of sepsis will only grow as you age, making learning the signs of urinary tract infection essential. Not only will they save you a lot of pain, but they might just save your life. 1. Discomfort While Peeing Perhaps the most significant indicator of a UTI is how you feel while urinating. As you likely know, urinating doesn’t have much of a sensation beyond relief, but UTIs are much different. “Discomfort” is a bit of a clinical term — a urinary tract infection is often painful, accompanied by a burning sensation. You also won’t feel like you’ve completely emptied your bladder and need to pee frequently while only passing a small amount of urine at a time. 2. A Change in Your Urine’s Look Another of the telling signs of urinary tract infection is the appearance of your urine. While it may be dark if you haven’t been drinking enough water, UTIs will give it a cloudy appearance. However, there could also be some blood in your pee, so take note if it looks brown, red or pink. Blood might also appear when you wipe. 3. A New, Strong Smell UTIs will also come with a powerful scent — it’s hard to describe, but you’ll notice it if you smell it. Urine typically doesn't have an odor, but a urinary tract infection can cause it to smell a bit like ammonia. If you suspect you have a UTI and notice a new, strong smell when you be, you’re likely correct. 4. Bodily Symptoms When you have an infection, it can affect the rest of your body. A UTI can lead to chills or shudders, nausea or vomiting if you leave them alone for long enough. These could be signs you’re going septic, along with increased pain, temperature changes, confusion or excessive exhaustion. Home Remedies for UTI Relief If you start noticing the signs of urinary tract infection, try a few home remedies to relieve your discomfort before visiting a doctor. Here are a few tips to try resolving a UTI. 1. Cranberries Most people you know have likely touted cranberry juice as a cure-all for urinary tract infections. However, the beverage doesn’t really have the amount of proanthocyanidin necessary to eliminate the bacteria. Instead, try pure, unsweetened cranberry juice — despite how tart it is — or cranberry supplements. 2. Water One thing you should absolutely drink with a UTI is water — and a lot of it, even if you’re not thirsty. Urinary tract infections will cause you to feel like you have to pee a lot, so the more water you drink, the more opportunities you have to flush out the bacteria. Additionally, you can bathe in hot water or use a warm water bottle to ease any pain. 3. Probiotics Probiotics are the beneficial bacteria your body uses to keep itself healthy. While studies have discovered different findings on if they can effectively prevent UTIs, they seem to help lower the chances of recurring infections. You can either take probiotics daily or buy the ones designed specifically for urinary health. Learn the Signs of Urinary Tract Infection Knowing how to identify a UTI is as crucial as knowing how to treat it. Be wary of relying on home remedies exclusively, as the risk of leaving an infection untreated can be deadly. If your urinary tract infection starts to cause worse symptoms, visit a doctor to receive antibiotics.

Making new recipes can be fun but expensive. You’re not alone if you need to stick with a limited weekly grocery budget. Most people look for coupons and shop during sales, but you can have more fun in the kitchen without breaking the bank. Check out these cheap, healthy dinner ideas to make daily meals more enjoyable. 1. Rice With Scrambled Eggs and Veggies Rice is one of the most affordable carbohydrates available at grocery stores. Buy a big bag to make the most of your purchase. You’ll have weeks of rice-based meals at your disposal. Mix a cup of cooked rice with a 50-cent can of veggies, plus a scrambled egg or two. They contain over 12 grams of protein per egg, so a single bowl will keep you full while adding extra nutrients to your diet. 2. Veggie and Chicken Sheet Pan Dinner The next time you’re at the grocery store, get a container of chicken breasts. If you slice them in half and freeze them in individual bags, they’ll stay fresh in your freezer for a few months. Defrost a bag in your fridge overnight to make a sheet pan dinner. If you bake your chicken breast on a sheet of tin foil alongside fresh broccoli florets and carrot slices, you’ll have an entire dinner finished in less than a half hour. 3. Tuna Pasta Salad Stop by the tuna can aisle during your next grocery store trip. They’re often on sale and fit the tightest budgets. Mix a can with half a box of cooked pasta. If you add your favorite spices or sauces, you’ll easily make a delicious pasta dinner. Tuna is full of unsaturated fats, which decrease the risk of some diseases related to too much saturated fats in daily diets. Enjoy the nutritious seafood as a cold or warm dinner.  4. Spicy Chicken and Baked Sweet Potatoes Chicken breasts and thighs pair perfectly with sweet potatoes. Bake a few budget-friendly potatoes in your oven until they’re soft enough to slice in half. Top with shredded chicken, hot sauce and butter for a tasty meal. You’ll get plenty of fiber in each bite since sweet potatoes are naturally fibrous and packed with nutrients. This is also a great dinner idea if you want to make some leftovers. The potatoes and chicken will store well in your fridge for a few days. Make a few simultaneously to meal prep without any extra effort. 5. Whole Wheat Quesadillas Regular tortillas are primarily sources of carbohydrates. They have little nutritional value, but you could make them healthier by opting for whole wheat tortillas instead. Whole wheat products contain more of the nutrients that become lost in the bleaching process. Use whole wheat tortillas to make quesadillas with your favorite cheese. It’s a cheap, healthy dinner idea that works if you have at least a few dollars to spend. When you have a bit more, try getting sprouted grain tortillas. They’re healthier options than whole wheat because they contain vitamins C and B along with digestive enzymes that are easy on blood sugar levels. 6. Ground Turkey Chili Chili is a classic cheap meal. You just need pinto beans, chili spices and beef broth. Add a pound of ground turkey to increase the protein in your dinner. Ground turkey is lower in fat than ground beef, so you’ll have a healthier dinner if you’re trying to cut down on your fat intake. Ground turkey averages $3.27 per pound, which could significantly cut down your grocery bill if you’re currently buying the average $5.35 pound of ground beef for multiple weekly meals. 7. Stuffed Bell Peppers People often make stuffed bell peppers for special occasions, but they’re actually a cheap meal you can make any time. Get one to two bell peppers per person and stuff them with cooked rice, marinara sauce and your preferred ground protein. If you don’t have room in the budget for ground beef, substitute pinto or black beans. They only have to cook for 15 minutes in your oven if you cook your rice and brown your beef ahead of time. Stuffed peppers also freeze well. Make a casserole dish full of them and you’ll have dinner ready for a week. 8. Peas and Ham Pasta The pasta and veggie aisle can lead to an incredible dinner. Combine a box of pasta and two cans of beans with just a few dollars. Afterward, you bring them home and stop by a butcher’s shop for a whole ham. The upfront cost will be slightly higher than a few pounds of ground beef, but you’ll get numerous pounds of ham you can cube. Cubed ham, peas and pasta have everything you need in a meal. You’ll get healthy fats, vitamins, carbs and sodium. Save the leftover cubed ham pieces for salads and casseroles. They’ll also freeze for future use or taste incredible in soup. 9. Air Fryer Bacon and Brussels Sprouts Bacon is an excellent breakfast treat and a healthy source of protein when consumed in moderation. 100 grams or ⅔ cups includes potassium and magnesium alongside protein, sodium and iron. Fry a pound of bacon in an air fryer until they’re cooked slightly under the crispiness you prefer. Wash and shred a pound of Brussels sprouts before frying them for a few extra minutes with the bacon broken into pieces. You’ll have a savory salad ready to go in minutes and able to serve at least two to three people. 10. Pinto Bean Soup Beans aren’t just good for dips, casseroles and burritos. They also make the foundation of many soups. Get a few cans of pinto beans and vegetable broth when you’re hungry in the evening. Warm them in a pot along with spices like cumin, chili powder, garlic powder and oregano. It’s a protein-packed soup that’s perfect for long nights and those last few days before your next paycheck lands in your bank account. Have Fun Trying Cheap Healthy Dinner Ideas There are plenty of cheap, healthy dinner ideas you can try when you want to change up your diet. Explore the possibilities of pinto beans, different meats and veggies. You won’t have to overspend to eat something different or get more nutrients in your daily meals.

Many people live for their morning cup of cold brew. But, if coffee is out of the picture, you aren’t relegated to feeling like a zombie for the first half of the day. There are several alternatives — with and without caffeine — that will give you the energy boost you need to survive your 8 AM algebra class. Here’s how to feel more awake.  Exercise Do some gentle walking or even jumping jacks to get your blood pumping. Exercising boosts the flow of oxygen in your body, increases hormones that wake you up and spurs your muscle cells to produce more mitochondria — also known as the powerhouse of the cell.  Translation? You’ll be wide awake in no time.  Have a Cold Shower It’s near impossible to feel sleepy when you’re doused in chilled water. For some people, a cold shower — perhaps coupled with some energizing soap scents, like grapefruit or mint — can break them out of an early morning haze.  Drink a Caffeinated Beverage If you can’t have coffee but still want a buzz, try one of these caffeinated alternatives: Tea: Green and black tea are both made from the same plant, known as Camellia sinensis, which contains caffeine. Matcha is made by pulverizing the leaves into a fine powder and mixing them with hot water or milk. Tea has varying caffeine levels depending on how you grow, harvest and brew the leaves.  Yerba mate: This drink made from Ilex paraguariensis leaves packs a punch, and is highly popular in South America. It’s similar to tea. You can get it in regular or sparkling varieties, and there are versions with or without sugar.  Hot chocolate: Did you know even a cozy cup of cocoa has caffeine? It’s not nearly as strong, but Theobroma cacao — the cocoa tree — produces the same feel-good chemical as tea, coffee and yerba mate. So, drink up and perk up! Eat a Healthy Breakfast You’ll want to pair your morning brew with a high-powered meal to kickstart the day. Try a balanced breakfast with a mix of protein, fat and carbs to help you feel full and give you energy. For example:  Eggs, avocado and toast Fruit, granola and nuts Chia pudding, peanut butter on toast and a frittata made with spinach and pepper Take it easy on short-acting carbs like refined sugar and syrup. They give you an energy spike, but it doesn’t last long, so you should only eat these sugary foods alongside a more substantial meal.  Take a Nap Another tip for how to feel more awake is to stop fighting sleep. If you’re still tired by the time afternoon rolls around, go ahead and take a much-needed siesta. It can be good for you! As long as you keep your nap short and sweet, it can serve as a healthy pick-me-up to beat the after-lunch slump.  Get Good Sleep If you find yourself very tired on a regular basis, consider how you’re sleeping at night. Good sleep is about more than getting a certain number of hours of shut-eye. You also need to make it through the night without frequent interruptions.  Your habits play a role in how you sleep. Are you browsing Facebook late at night? Bright, blue light signals to your brain that it’s time to wake up, and so does anxiously scrolling to see if your friends went on vacation without you. So, stop using your phone well before you need to fall asleep.  Exercising or drinking caffeine too close to bedtime can also keep you awake. Caffeine’s effects last up to six hours, so finish drinking your tea by early afternoon. Wind down for a while after an intense workout so you can transition to feeling sleepy.  If you’re still exhausted after a full night’s sleep, something else may be going on. Certain sleep disorders, such as narcolepsy and sleep apnea, can cause you to wake up repeatedly overnight and feel very tired during the day. See a doctor if you’re concerned you might have a sleep disorder.  How to Feel More Awake Giving up coffee can be tough, but there are excellent alternatives you can try to get your morning off to a good start. By incorporating exercise, a healthy breakfast and maybe some good, old-fashioned caffeine in the form of a different beverage, you’ll feel more awake and alert throughout the day. 

Maybe you got cat-eye lash extensions for your best friend’s birthday or hybrid lashes for a glam event. Fast-forward a few weeks, you notice one extension on your face and a few extra missing from your lash line. It’s time, but how do you remove eyelash extensions safely and effectively?  How to Remove Eyelash Extensions at Home While many people opt to have their extensions removed professionally, it's also possible to do it yourself at home. Just know that if you’re removing them because you’re experiencing irritation or flakes around your eyes, it might be better to go to a professional.  Before you dive into the process, here are some of the materials you'll need: Eyelash extension remover (available at most drugstores or online) Cotton pads Q-tips  Tweezers Cleansing oil or balm Makeup remover wipes (optional) It's important to note that removing eyelash extensions requires some patience and care. the y might look spidery now, but you don’t want your natural lashes to follow suit.  Give yourself enough time to remove the extensions, and expect the process to take a few days, depending on your formula.  Before removing the extensions, ensure you have a clean workspace and all the necessary materials. You’ll also need to prep your lashes. Here’s how to remove your eyelash extensions in 6 easy steps:  Step 1: Prep Your Lashes  Start by gently removing eye makeup or mascara using makeup remover wipes or a cleansing oil. This will help loosen the adhesive that holds the extension in place, making it easier to remove. Step 2: Apply Remover Solution Once your lashes are clean, grab two Q-tips and soak them with eyelash extension remover. You can also use a mascara wand to apply the remover if it’s a gel or cream formula.  Using the Q-tips, press the formula gently it onto your lash line, like a sandwich. Leave the lash remover solution to penetrate the adhesive for a few minutes.  Step 3: Wait for the Remover Solution to Work After applying the remover solution, wait for about 5-7 minutes. During this time, the solution will break down the adhesive, making it easier to remove the lashes. Be patient and avoid touching or rubbing your eyes, which could cause irritation or smudging. Step 4: Remove the Extensions Now it's time to remove the extensions. Use a pair of tweezers to gently grasp the base of the extension and slowly pull it away from your natural lash. If there’s resistance, leave the lash.  Start at the outer corner of your eye and work your way inwards. Be gentle, as excessive force could cause damage to your natural lashes. Continue removing the extensions until the loose ones have been successfully taken out. Step 5: Remove Excess Adhesive Once you’ve removed most of the lashes, use a clean cotton pad to wipe away any leftover adhesive from your lashes and eyelids. Apply a few drops of cleansing oil or balm to nourish and moisturize your lashes. Step 6: Give it time It might take a few days before all the lashes come off, so you’ll need to treat your natural lashes gently during this process. Resist the urge to tug or rip out the lash extensions. Let them fall out naturally, and focus on nourishing your natural lashes with oil. Use a skin-safe oil like rosehip – which also boosts lash growth. If you’re pressed for time. you can also use steam to loosen them further. Why not do your whole skincare routine while you’re at it?  Lash Extension Remover Troubleshooting Tips While removing eyelash extensions at home can be effective, you might encounter a few common issues. Here are some troubleshooting tips to help you overcome them: Difficulty removing the extensions: If the extensions aren't coming off easily, try waiting longer than 5-7 minutes for the remover solution to work. Alternatively, you can reapply the remover solution and wait another 5 minutes before attempting to remove the extensions again. Irritated eyes: Some people may experience irritation or redness during the removal process. If this happens, stop immediately and rinse your eyes with water. Try using a different remover solution or consulting a professional for assistance. Damaged natural lashes: To prevent damaging your natural lashes, handle them gently and avoid tugging or pulling too hard. If you notice any damage, apply a nourishing serum or seek advice from a professional. Professional Help: If you find the removal process challenging or uncomfortable, consider going to your lash-tech or visiting a professional specializing in eyelash extensions. They have the skills and expertise to remove the extensions safely while providing valuable advice on maintaining healthy and beautiful lashes. Top 4 Professional Lash Removers To Try While you’ll see recommendations to remove your lash extensions with castor oil, baby oil and other formulas, your best bet is a lash remover specifically formulated for lash extension removal.  1. Existing Beauty Sensitive Eyelash Remover Gel This eyelash remover gel’s formula is safe for sensitive eyes. It’s recommended for pro-use, which makes it a good product to use at home. Plus, they send you detailed instructions by email if it’s your first time using the product. How’s that for customer service? 2. GEMERRY Mascara Wand Eyelash Extension Remover  Who knew lash extension removal could be as easy as applying mascara? The GEMERRY oil lash glue remover has a gentle, alcohol-free formula and a spiral hand which you can use for individual lashes, cluster lashes and strip lashes.  3. STACY LASH Extension Remover Cream This beginner-friendly cream comes in handy for situations where your lash extensions have started to fall out, but need a little help to prevent the spider leg look. The cream comes in a squeeze tube, lipgloss-style and removes lashes within 5 minutes.  4. B&Q Lash Cluster Remover The formula is safe enough to use as a makeup remover, but strong enough to work as a remover, especially for cluster lashes. The liquidy formula is water and oil-based, so you can trust it to remove extensions and add moisture.  It comes with cotton pads and a few double-sided wands with cotton swab and brush ends.  Happy lash care! Removing eyelash extensions at home doesn't have to be daunting. By following these simple steps and using the right materials, you can safely and effectively remove your extensions and preserve your natural lashes for moments in between your next lash apoitment. Remember to be patient, gentle, and persistent, and don't hesitate to seek professional help if needed. 

Panic attacks are often severe reactions to stress. How people act during a panic attack may vary between individuals, but you should still know how to help someone having a panic attack in case it happens to your loved ones. If you've ever experienced a panic attack, you may know what to do to help someone — but if you don't, here are some easy tips to help walk someone through a potentially scary experience. 1. Stay With Them Nobody wants to be alone when they're panicking. Many people like to be reassured that they'll be okay and that the storm will pass. Some people even experience panic attacks due to their loneliness, so you should not leave them until their symptoms have passed. Many people don't like to be touched or hugged while panicking due to feeling restricted — in which case, you can sit there and remind them that they're not alone, so they can still benefit from your presence. 2. Eliminate Overstimulation Overstimulation might add to or intensify the symptoms your loved one feels during a panic attack. If at all possible, try to get them to move somewhere quieter. If you can't move them, try to influence the area around them. If the TV is on, turn it off. If lights are flickering, turn them off or use a different light source. Minimizing how much is going on in the environment can help put a panicking person at ease more than in an uncontrolled environment.  3. Ask for Their Needs When in doubt, ask a person what they need during a panic attack. Not everyone is responsive when panicking, though. You may have to use your general knowledge to help how you can. After a panic attack, ask your loved one how best to help them out in the future. Each person is different. What works for one person might be different for another. While you can learn how to help someone having a panic attack in general, the specifics will likely differ from person to person. Some people may rely on an organizational system to keep them from falling into a panic, while others might stick to a certain diet that won't affect their brains negatively. 4. Help Them Focus When you know the proper grounding techniques to bring your loved one back down to earth, you may find it easier to calm them down. Grounding techniques force a person to focus on the world around them rather than the perceived threat that their brain is responding to. One grounding technique is to hand the person something they can focus on and look at. Something with entrancing patterns will work well, as it allows the eye to focus on the color variations. When you help your loved one focus on something, they may come down from their panic attack quicker. 5. Be Supportive Above all else, if you don't know what to do, make sure to be supportive. Even if your loved one isn't responsive during their panic attack, you should be supporting them throughout it to encourage them to calm down when they can. You should talk to them in slow, short, simple sentences and reassure them that everything will be okay. You can be a calming presence that helps ground them. You should also be aware of what panic attacks are and how they differ from anxiety attacks. Being armed with this knowledge can help you explain what's happening to the person having the panic attack. If you can communicate that they're in no immediate danger and rationalize their experiences, they may be less likely to think harm will come to them. You Need to Know How to Help Someone Having a Panic Attack With the prevalence of panic and anxiety disorders, knowing how to help someone having a panic attack is crucial knowledge — you never know when it could happen to you or someone you love. Panic attacks can be scary, especially to people who have never experienced them before. If you can help someone work through their panic, you can make the experience much less terrifying and even shorter for them. Plus, they may be able to pass the knowledge on to someone else down the line, creating a chain reaction of goodness.

People form strong interpersonal connections for various reasons. The relationship often involves something they both experienced either separately or together. These relationships may start with trauma bonding, which can feel both good and bad. Read this guide to learn everything you need to know about how the resulting unhealthy codependency affects people. What Is Trauma Bonding? A trauma bond is an attachment between two people who have experienced an emotional or physical trauma together. One person is the victim while the other is the perpetrator. The victim may learn to excuse abusive behavior because the bond contorts what love looks like and the perpetrator follows the abuse with positive reinforcement. The victim can sometimes accept the toxic cycle of abuse because the bond is so strong that they feel like they can’t leave. A child could form a traumatic bond with their abusive parent because their physical and emotional needs complicate viewing that caregiver as a solely negative influence. Abusive romantic relations or platonic connections in the workplace can also become trauma bonds. Friendships may develop into this toxic bond too. It occurs any time someone starts accepting abusive behaviors because they love the perpetrator. They might think the perpetrator will change with time or in a different circumstance. Stages of a Trauma Bond Every relationship is different, but people held together by a toxic relationship dynamic often experience these stages as a trauma bond forms. Recognizing any of these as factors in your own life is the first step in fixing them. 1. Love Bombing Abusers create codependency in a relationship by lovebombing. You’ll be the center of their attention for a long time while they discuss topics or plan activities that make it seem like it’s you two against the world. In this stage, victims feel appreciated while the abuser learns their deepest emotional wounds and insecurities. Examples: Saying how you’re their soulmate Complimenting you excessively Grand gestures like gifts or actions 2. Trust Tests Once an abuser feels like their platonic or romantic partner holds them in high esteem, they test the victim’s trust. They might make passive-aggressive comments or overstep the victim’s boundaries, then get hurt when the victim voices doubt in their intentions. It paves the way for the victim to excuse small bad behaviors so larger ones can follow. Examples: Testing the victim’s loyalty with other friends or co-workers Drawing more emotional energy from the victim when they have none Pointing out flaws or bad behaviors the victim doesn’t have 3. Intensified Criticism If a victim can’t trust in their ability to spot their abuser’s bad behavior, it makes it easier to believe they’re overlooking their own mistakes. The abuser intensifies their trauma bonding by picking their victim apart verbally. The point is to make the victim think there’s only one person in the world who could put up with them or forgive them. Examples: Blaming the victim for things they didn’t do Making small mistakes seem massive and unfixable Telling the victim to listen to them because the abuser knows what’s best for them 4. Gaslighting and Manipulation Gaslighting is a classic sign of codependency in a relationship. The abuser twists the victim’s view of reality by misleading them about something that actually happened. It makes the victim question their judgment, emotions and their ability to spot toxic behaviors so they don’t challenge the abuser anymore. Examples: The victim mentions something that hurt them and the abuser says it didn’t happen. The perpetrator apologizes by saying something dismissive like, “I’m sorry you feel like I hurt you.” The abuser dismisses the victim’s concern by saying something like, “You aren’t making any sense.” 5. Fawning Victims of trauma bonding often start to believe it’s easier to give in to their abuser to avoid verbal, physical or emotional conflict. They start to fawn, which is a term describing the people-pleasing behaviors that keep the abuser satisfied. Pleasing the abuser with emotional or physical labor may also make the victim feel safer. Examples: The victim ignores their physical or emotional needs to care for the abuser’s needs, sometimes at great costs to their own well-being. The victim is always pleasant and friendly, even when they’re hurt or upset. The victim avoids telling the abuser no by becoming good at finding reasons why saying no is a bad idea. 6. Depression Codependency in a relationship often results in depression. The victim experiences an intense erasure of their identity and self-worth. Even though the depression stems from the trauma bond, they may believe every relationship will result in the same feelings so they stay with their abuser. It might seem easier to deal with the painful reality they know rather than create a new life with little to no hope of it improving. Examples: Feeling physically exhausted all the time, even when the victim isn’t exerting themselves. Experiencing less joy in the rare positive moments with the abuser because the victim has a loss of interest in what they love. Struggling to sleep due to insomnia. 7. Lovebombing Addiction People don’t start trauma bonding because they want a toxic relationship. It begins with intense lovebombing, which often keeps victims in the dynamic long after the negative effects of a trauma bond begin. The perpetrator may see the victim getting tired of their behaviors and introduce lovebombing again to remind the victim how good it feels to be together. Examples: Doing something that made the victim happy at the beginning of the relationship. Replacing excessive criticism with flattery to relieve the pressure on the victim for a short time. Encouraging the victim to explore new hobbies or interests, but only the ones the abuser can control or limit. How Long Does a Trauma Bond Last? Trauma bonds last for varying lengths of time. Each relationship includes behaviors from both the abuser and the victim. Researchers rely on behaviors from both individuals involved in a toxic relationship to determine if it’s a trauma bond, much less how long it will last. The length of the trauma bond depends on the intensity of the connection and if the victim has the resources to leave it. Harmful Effects of Trauma Bonds It’s challenging to understand if you’re in an unhealthy codependent or a healthy interdependent relationship while you’re involved with someone. Take a mental step back and see if you exhibit any of these trauma bond symptoms: Depression Loss of self No self-confidence Questioning reality Loss of other relationships Exhaustion Self-criticism If these symptoms sound or feel familiar, you don’t have to stay in the toxic dynamic forever. There are multiple ways to get help and find healthier relationships. How to Detach from a Trauma Bond Disentangle yourself from codependency with a platonic or romantic relationship with these steps. They may take more time than you thought, but they’re how most people get into healthier places in their lives. 1. Talk to Someone Figuring out if you’re in a trauma bond is complicated. You may already be in the fawning stage where you can’t feel your own needs, so everything feels normal. The gaslighting might also be so intense that you don’t trust your perception of things. Talk with a therapist or someone outside of the relationship to get an external perspective on the potential trauma bonding. They’ll have a much easier time spotting abusive behaviors, especially if they have a license in behavioral therapy. 2. Create a Support System You’ll need at least one healthy social connection if you’re getting away from a toxic individual. A history of codependency can make people think they won’t survive on their own. When you have a healthy support system in one or more people, you’ll know because they exhibit these signs of a functioning relationship: They respect your boundaries. They prioritize your needs. They give you space. They listen and respect your thoughts and emotions. They work to support your needs. You might look for a supportive family member or a friend when leaving an individual. If the trauma bond is with your boss or a co-worker, apply for jobs and have an acceptance letter ready before quitting. Victims are less likely to return to their abusers when they have some kind of support system ready to catch them. 3. Leave However You Feel Safest Leaving also requires the right timing. If a victim knows that telling their abuser that they’re done with the relationship will escalate into verbal or physical violence, that’s not likely the best way to handle it. You shouldn’t put yourself in danger to leave a trauma bond if possible. It’s okay to leave quietly while the abuser is away at work, running errands or attending their own social plans. As long as you can leave them without risking your safety, you’ll end the trauma bond. Free Yourself of Unhealthy Codependency Trauma bonding is complicated. It’s hard to spot while it’s happening and sometimes even harder to leave. Learning to spot the stages and building a support system will help you make a better life for yourself. Take each day one step at a time. Your healing won’t happen overnight, even if you leave immediately.