10 Morning Mantras To Start the Day Right

Ever noticed how your morning sets the tone for your entire day? The way you begin each day can either make it or break it. That's why many successful people swear by morning mantras to kick off their day with positive energy and intention. Whether you're looking for a productivity boost or a way to center yourself, mantras can help! From boosting your mood to helping you focus on your goals, a morning mantra can make a world of difference. Learn more about these power phrases and 10 specific ones you can use to start your day right. What Is a Morning Mantra and Why Is It Powerful? A morning mantra is a short, positive phrase you repeat to yourself when you wake up — silently or aloud — to help you focus your thoughts and energy for the day ahead. While it may sound simple, repeating positive affirmations can reduce stress, minimize feelings of depression and improve self-esteem. In fact, studies show that individuals who use mantras or affirmations have a better sense of control over their lives and enjoy improved overall well-being. In essence, a mantra is a tool to quiet your mind and keep negative thoughts at bay. When you start your day with a clear, focused thought, you set the tone for everything that follows. It can be as simple as saying, “I am in control of my thoughts,” or as specific as, “I will successfully finish and submit my reports today.” These phrases aren’t just empty words — they help align your mental energy with your actions. So, what specific ones can you use in the mornings to set yourself up for success? Here are 10 powerful morning mantras that will help you face each day with confidence, calm and a sense of purpose. "I am in control of my thoughts, and I choose positivity." One of the best ways to start your day is by taking control of your mindset. This morning mantra reminds you that you can choose how you react to the day's challenges.  Tip:  Repeat this mantra before you get out of bed, ideally while taking deep breaths. Doing so helps you set a positive vibe for the day and gives you control over your thoughts. "Today, I will prioritize my well-being." It's easy to get caught up in the day's demands and forget about taking care of yourself. Over 75% of working adults experience burnout, making it essential to prioritize self-care. This mantra serves as a reminder that your health and well-being should always come first. Prioritizing yourself doesn't mean neglecting your responsibilities — it means ensuring you're in the best mental and physical state to handle them.  Tip: Pair this powerful mantra with a healthy morning activity — such as stretching, a morning walk or a nutritious breakfast — to reinforce the commitment to your well-being. "I am grateful for what I have and open to what's coming." Gratitude is a powerful way to enhance happiness. Starting your day with a grateful heart can shift your perspective, allowing you to focus on the positives in your life. Practicing daily gratitude improves health and enhances relationships. By embracing this morning mantra for success, you acknowledge what you have and open yourself up to new opportunities the day might bring. Tip: As you repeat this mantra, think of three specific things you're thankful for. Writing them down in a gratitude journal can make the feeling even stronger. Plus, you get to have a log of the things you've been grateful for lately and can reread them anytime you need a gratitude boost. "I am capable of achieving great things today." This empowering morning mantra is your go-to if you struggle with self-doubt. Sometimes, we undermine our abilities or shy away from challenges because we don't feel "good enough." Interestingly, research actually shows self-belief is directly linked to increased motivation and better performance. Tip: Say this mantra out loud when you're faced with a difficult task. It can boost your confidence and remind you that you can achieve anything you set your mind to. "I let go of what I cannot control." Life can throw unexpected challenges your way, and it's easy to get stuck worrying about things outside your control. This mantra helps you refocus on what's within your power.  Tip: Use this mantra when you feel overwhelmed by external circumstances. It's especially helpful on high-pressure days when things seem to be spiraling. "I choose joy over stress." Stress is a constant companion in modern life. Between work, family and daily responsibilities, it's easy to let it dictate your mood. Chronic stress can negatively impact your health, causing issues like fatigue, increased irritability and an inability to concentrate. This mantra reminds you that joy is a choice and that it’s possible to take a proactive step toward reducing stress and embracing happiness. Tip: Smile while you repeat this mantra. Studies show that smiling — even when you don't feel like it — can improve your mood and help you feel more optimistic. "I have the power to create the life I want." This morning mantra for success empowers you to take control of your life's direction. Whether you have big goals or small tasks ahead of you, this phrase reminds you that you can shape your reality. Remember, setting daily intentions is vital to stay motivated and productive. Tip: Pair this mantra with goal-setting. Visualize what you want to achieve today and in the long term, and repeat this phrase to stay aligned with your vision. "I am enough." We often feel pressure to meet certain expectations — whether at work or in our personal lives — and often feel we fall short of these expectations. In fact, 82% of people experience imposter feelings at some point in their lives. This simple but powerful mantra reminds you that you are enough as you are. Repeating this can help replace negative self-talk with self-acceptance. Tip: Say this mantra with conviction, especially during moments of self-doubt. The more you internalize it, the more confident you'll feel in your own skin. "I will face today with confidence and calm." There are days when you wake up feeling anxious or stressed before anything even happens. This mantra helps you approach the day with a calm and collected mindset. Self-affirmations have been reported to help decrease anxiety and fatigue. Tip: Take a few deep breaths as you say this phrase, which is especially handy before a big meeting or event. Combining this affirmation with mindful breathing can help you stay grounded throughout the day. "I attract positivity, success and good energy." Positive thoughts often lead to positive outcomes. This morning mantra leverages the idea of the Law of Attraction — that focusing on good things brings more good into your life. Affirming that you attract success and positivity creates a mindset that naturally seeks out and recognizes these opportunities. Tip: Look in the mirror while saying this mantra to amplify its impact. Visualize yourself achieving your goals as you repeat this phrase. Power Up Your Day With Morning Mantras For Success Incorporating these powerful morning mantras into your daily routine can transform the way you approach life. Whether you're looking to reduce stress, boost confidence or set clear goals, starting your day with intention makes all the difference. These affirmations act as a mental reset button, helping you prioritize positivity and success every morning. The next time you feel overwhelmed or uncertain, take a moment to ground yourself with a mantra. You'll be surprised at how a few simple words can dramatically shift your mindset and set you on the path to success.

Whether you planned to have a cesarean section or not, it’s crucial to understand how to take care of your body as it heals. Learning how to sleep after giving birth is a significant part of that. Your doctor may give you specific instructions to follow in the weeks after you leave the hospital. However, you can also research the healing process and the best sleeping positions after a C-section to better understand what your body needs. Check out these tips to learn everything you know about how to sleep after a C-section. You’ll feel more prepared for recovery and get back on your feet faster. Table of Contents Why Do C-Sections Make Sleeping Difficult? Why Sleep After a C-Section Promotes Healing What is the Best Position to Sleep in After a C-Section? How Can You Get a C-Section to Heal Faster? How Long is Bed Rest After Your C-Section? When to See Your Doctor Enjoy Better Sleep After Your C-Section Why Do C-Sections Make Sleeping Difficult? When surgeons make the first cut in a C-section procedure, they open layers of abdominal muscle and tissue before opening the uterus. It results in a multilayered incision that includes many frayed nerve endings. You’ll feel your abdominal muscles aching from the surgery and post-op pain in your uterus. Sleeping requires using those abdominal muscles to lie down and shift in bed. Gravity also puts more strain on your midsection, affecting your uterus incision. Why Sleep After a C-Section Promotes Healing The sleep cycle is essential to your bodily functions and is especially important when recovering from a physical injury or medical procedure. During the various stages, the brain receives 4% to 25% more blood flow than when you’re awake. Increased blood flow during minimal consciousness allows your brain to focus on your body’s primary needs. The cellular activity and energy that would typically help you think, digest and stay awake during the day can divert to healing your C-section wound while you sleep. What Is the Best Position to Sleep in After a C-Section? Sleeping on your back is the best position for C-section recovery patients. It diverts any pressure from your incisions and relieves muscle tension elsewhere in the body. Discuss the following sleep positions with your doctor to rest more comfortably if your doctor approves. Recovery Sleeping Positions After a C-Section These are the most common pain-relieving sleeping positions after a C-section. See if they make your nights more enjoyable and help you stay asleep. 1. Sleeping on Your Back Doctors often recommend that C-section patients sleep on their back when they get home. It eliminates tension from common pressure points and puts your body in a neutral position. Sitting straight up when rising in the morning could cause some discomfort. It’s best to roll onto your side and push yourself into a sitting position if you sleep on your back throughout the night. 2. Sleeping on an Incline You can also sleep on your back while using pillows to keep yourself on an incline. It makes getting up and lying down more pain-free, so this is one of the more common sleeping positions after a C-section. Using an extra pillow or two could help you sleep better, along with filling your bedroom with indoor plants that aid sleep cycles. 3. Sleeping on Your Side If you get home and discover that sleeping on your side isn’t too uncomfortable, you can remain in that position as you fall asleep. Lying on your side after a C-section diverts pressure from your incision, but you may need a body pillow to support your abdomen. Placing a pillow between your knees keeps your hips in alignment, which may further take pressure off your incision.  4. Sleeping in a Recliner Many new parents fall asleep in recliners or rocking chairs while soothing their baby to sleep or breastfeeding. Don’t worry about moving to your bed when that happens. Sleeping at a gentle angle in a recliner stabilizes you as you rest and creates a safe incline for your abdomen. If your recliner becomes your typical place to sleep each night, stock your nursery with food to help you stay asleep longer. When your baby drifts off, you could snack on peanut butter or drink chamomile tea to soothe your body and prepare for a night of rest. When Can You Lay on Your Stomach After a C-Section? Laying on an open or healing wound could delay your recovery, so most doctors advise waiting the entire six-week recovery period before sleeping on your stomach again. You’ll have minimal discomfort and little to no risk of opening your incision due to the pressure. Is It OK to Sleep on Your Side After a C-Section? Lying on your side after a C-section is almost always OK. It doesn’t strain your abdominal muscles, but you may need a body pillow or u-shaped cushion to support your incision if gravity affects it. Sleeping Positions to Avoid After a C-Section You shouldn’t sleep on your stomach while recovering from a C-section because it could tear the incision open. Most other sleeping positions after a C-section are safe during recovery. It’s also good to discuss sleeping positions with your doctor. They may recommend specific methods that best support your needs if there were unique circumstances surrounding your C-section or during your procedure. How Can You Get a C-Section to Heal Faster? Your C-section incision will heal faster if you get nightly rest, eat a healthy diet, rest during the day as much as possible and follow your doctor’s recommendations. Adding more anti-inflammatory foods may also support cellular healing by reducing inflammation around your incision. What Helps With Healing After a C-Section? Figuring out how to sleep after a C-section is one of the best ways to heal quickly. You can lay on your side or your back. You can also support your recovery with nutritious foods, hydration and taking it easy. Straining your body with daily activities like household chores, errands or work puts additional tension on your abdominal muscles. Ask for help from family or friends to make your six-week recovery easy without getting behind on your daily responsibilities. How Long Does It Take for a C-Section to Heal Inside? A C-section takes four to six weeks to fully heal inside your body. The last two weeks are also when the wound closes externally. What Causes a C-Section Not to Heal? Putting too much strain or pressure on your C-section incision will prevent your full recovery. The abdominal and uterine muscles beneath your incision need to mend in addition to the open wound. Gentle movements and proper sleeping positions are the best ways to ensure the healing continues in a timely manner. How Long Is Bed Rest After Your C-Section? Doctors often recommend two weeks of bed rest after a C-section procedure. Loved ones or a partner should take over your household responsibilities and help with your infant so you can minimize how often you move around or strain your abdominal muscles. When Can You Start Walking After a C-Section? Although bed rest is crucial in the first two weeks of your C-section recovery, you shouldn’t remain in bed constantly. Walking immediately improves your blood flow by making your heart beat slightly faster. This increases the white blood cells flowing to your incision to repair it and fight potential infections. Slow, gentle steps around your home can benefit your body without straining your abdominal muscles. Once you reach the four- to six-week mark, your doctor may allow other exercises like swimming, yoga or low-resistance weight training. When Can I Start Bending After a C-Section? Bending over to pick something up may seem more difficult after a C-section. Many patients worry about ripping open their stitches, which can happen by stretching or compressing the incision site. You may not be able to bend entirely over until you’re four to six weeks out from your C-section. Your doctor will recommend the best date to start trying. Until then, treat your incision gently by refraining from bending too far. Can You Go Back to Work Two Weeks After a C-Section? Hospitals typically only keep C-section patients for one to four days after the procedure. You may spend the following few days at home and wonder when you can return to work. Since C-section incisions take six to eight weeks to fully heal, it’s best not to start working until you can move comfortably and have little to no pain. You might still use daily prescribed painkillers and require help moving around two weeks into your recovery. If you need to return to your job due to a lack of parental leave or financial necessity, talk with your manager about working remotely. You can complete your professional responsibilities from home and even shift to a hybrid schedule further into your recovery. C-Section Recovery Week by Week Although C-section patients can experience different things during recovery, you can expect this general progression during the first two months after your procedure. Week One  You’ll spend a day or a few days recovering from your C-section in the hospital. You’ll spend the first week in bed after being discharged. Getting up and down from a sitting position will likely be uncomfortable, and you’ll have to try various sleeping positions to find what works best for you. Taking the stairs, carrying large objects and performing other abdominal-straining activities may need to wait until further in your recovery. Week Two The second week of C-section recovery includes a postpartum checkup appointment with your doctor. They’ll look for abnormal swelling, redness and general signs of infection around the incision.  You may leave with an extended prescription for painkillers or a recommended list of over-the-counter medications to keep you comfortable. Your doctor may advise limited movement and heating pads to reduce abdominal swelling. Week Three Sleeping will likely get more manageable in your third week as the innermost uterine and abdominal layers have had time to heal. Your doctor might advise practicing core breathing and specific abdominal movements to strengthen your muscles while remaining in a bed or chair. Week Four Longer walks outside your home will be much easier when you’re one month out from your C-section. Bleeding and discomfort should lessen, but it’s also normal to stick with minimal movement at this point. Everyone’s C-section recovery is unique to their body and what happened during their procedure. Week Five Many new mothers return to work after recovering from a C-section for five weeks. Movement and sleep will be much easier, although there might be some discomfort when lifting heavy objects or sitting straight up in bed. Week Six The six-week mark of your recovery timeline may feature another checkup. Your uterus may be almost or entirely back to its pre-pregnancy size, but the outer incision wound will remain. Your doctor may approve a light exercise routine to rebuild your abdominal muscles and help you reach your desired health goals. Jogging, cycling and water aerobics may be easiest to try before venturing back into the world of weightlifting. Week Seven Diastasis recti exercises are crucial to continue in your seventh week. You may feel nearly back to your preprocedure self, but there’s still a risk of abdominal muscle separation known as diastasis recti. You could have this common condition if you experience bloating and notable pain this far into your recovery. Ask your doctor for an exam to receive an accurate diagnosis and assistance. Week Eight You’ll likely return to your doctor when you’re 12 weeks out from your procedure for a complete checkup. They’ll examine your incision, test your muscle strength and inquire about your recent symptoms. Depending on your experience and current health, your doctor may approve of you returning to your pre-pregnancy lifestyle. When to See Your Doctor It’s always a good idea to see your doctor if you have any questions or concerns. Knowing what’s a potential problem when your body changes each week is challenging. Consider making an appointment or phone call if you experience symptoms such as: Debilitating pain Back pain Insomnia Excessive vaginal bleeding or bleeding at your incision Swelling or redness around your incision Long-term constipation Difficulty breathing Fever lasting more than 12 hours Your doctor will know whether a symptom is typical or concerning, but only if you reach out. A phone call could change your recovery experience and make it easier. Enjoy Better Sleep After Your C-Section Now that you know how to sleep after a C-section, discuss these ideas with your doctor. You’ll have more effective conversations and a positive recovery experience because you researched what you can expect after your procedure.

Have you ever felt stuck in a rut, overwhelmed by negative thoughts or just needing a mental boost? You're not alone. Many of us experience these feelings, and while there's no one-size-fits-all solution, daily affirmations can be a game changer. Learn how harnessing the power of these simple phrases can elevate your life. What Are Daily Affirmations? Daily affirmations are powerful statements you repeat to yourself regularly. They're designed to help you conquer self-defeating and negative thinking patterns. When you say, think or even write these affirmations down, you start to believe them, leading to positive changes in your mindset and life. Is There Science Behind Affirmations? You might be wondering if there's any real science to back up the effectiveness of daily affirmations. Turns out, there is! Research shows positive affirmations can help rewire your brain. When you repeatedly focus on positive statements, you activate your brain's reward centers, making you feel happier, optimistic and motivated. How To Create Effective Daily Affirmations Creating effective affirmations is all about personalization. Here are a few tips to help get you started. Keep It Positive Concentrate on your aspirations and desired outcomes instead of your worries and fears. For instance, instead of saying. “I don’t feel overwhelmed,” say, “I am composed and confident.” Be Specific The more specific your affirmation, the better. Instead of "I am successful," try "I am achieving my career goals and thriving professionally." Make It Personal Customize your daily affirmations to align with your personal goals and aspirations. They should resonate with you on an individual level. Use Present Tense Phrase your affirmations as if they're already happening. This technique helps your mind to accept them as reality. For instance, say, "I am confident and self-assured," not "I will be confident and self-assured." Keep It Short and Simple Short and straightforward affirmations are easier to remember and repeat. Examples of Daily Affirmations To help you get started, here are some concrete examples you can use or modify to suit your needs. "I am worthy of being loved and chosen." "I am becoming the best version of myself." "I attract positive energy and positive people into my life." "I am achieving my dreams and goals." "I am in control of my thoughts and emotions." "I am grateful for the abundance in my life." "I am confident in my abilities and decisions." "I am healthy, happy and radiant." "I am surrounded by love and support." "I am at peace with my past and excited for my future." When to Use Daily Affirmations Here are some everyday situations where daily affirmations can make a significant impact. Morning Routine Imagine starting your day with a positive affirmation. As you brush your teeth, you look in the mirror and say, "I am ready to embrace today's opportunities." This simple practice sets a positive tone for the day and can help you face challenges with a more optimistic mindset. Work Stress Picture this: You're swamped with work and feeling overwhelmed. Taking a moment to step back and repeat, "I am capable of handling whatever comes my way," can provide a much-needed mental boost. Affirmations like this remind you of your strength and help you manage chronic stress. Self-Doubt We all face moments of self-doubt. Maybe you're about to give a presentation, and your nerves are getting the best of you. Repeating, "I am confident, and my ideas are valuable," can help calm your nerves and boost your confidence. Parenting Challenges Whether it's kids or furbabies, parenting is tough, and it's easy to feel like you're not doing enough. During those times, saying, "I am a loving and capable parent," can remind you of your worth and dedication to your little ones. Fitness Goals Daily affirmations can keep you motivated if you're working toward fitness goals. Before a workout, telling yourself, "I am strong, and I am improving every day," can give you the push you need to keep going. Overcoming Procrastination When you find yourself procrastinating on important tasks, try affirmations like “I am focused and productive” or “I am strong and capable.” These reminders can help shift your mindset and get you back on track. Dealing With Anxiety Although not a foolproof solution, repeating affirmations such as “I am calm and in control” can help boost your confidence and bring a sense of peace and stability in moments of anxiety.  Improving Relationships If you’re working on building better relationships or in the middle of a conflict, affirmations like “I communicate effectively and listen with empathy” can be game-changing and help you approach interactions with more kindness and positivity. Financial Goals When aiming for financial stability or growth, affirmations like “I am financially savvy and make wise decisions” can reinforce your commitment to managing your finances well. How To Make Daily Affirmations a Habit So, how do you make daily affirmations a habit? Here are a few tips for integrating them into your daily routine.  Start Small Begin with one or two affirmations that resonate most with you. Don't overwhelm yourself with too many at once. Remember That Consistency is Key Repetition is crucial. Try to say or write your affirmations at the same time each day. Morning routines or before bed are great times to do this. Write Them Down Writing your daily affirmations down can make them more powerful. Consider keeping a journal or sticky note where you'll see them regularly, like your bathroom mirror or workspace. Believe in What You Say It may feel awkward at first, but the more you believe in your affirmations, the more effective they'll be. Put genuine emotion and conviction into your words. Visualize As you say your affirmations, visualize them becoming a reality. Picture yourself living out the positive statements you're repeating. Pair With Existing Habits Link your affirmations with a habit you already have, like brushing your teeth or having your morning coffee. This strategy makes it easier to remember and stick with your affirmations. Use Technology Set reminders or use daily affirmation apps to prompt you throughout the day. Technology can be a helpful tool to keep you on track. Share With a Friend Share your affirmations with a friend, family member or loved one. Having someone to share this practice with can provide motivation and accountability. Track Your Progress Keep a journal of your affirmations and note any changes in your mindset or achievements. Seeing your progress can reinforce the practice and keep you motivated. Stay Patient Habits take time to form. Be patient with yourself and stay committed, even if you don’t see immediate changes. These things don’t happen overnight! Using Daily Affirmations: One Piece of Your Self-Care Puzzle Daily affirmations are awesome, but they’re just one part of a bigger picture. Think of them as a helpful tool in your overall self-care toolkit instead of a magic, stand-alone fix for all your problems. While they can help boost your mood and mindset, they’re not a substitute for professional treatment if you’re dealing with serious mental health concerns.  If you’re in a mental health crisis, it’s essential to seek more comprehensive support. Keep in mind, no single tool works perfectly in isolation — it’s all about finding a balanced approach to healing and growth.  Start Embracing Daily Affirmations Today To truly harness the power of daily affirmations, start incorporating them into your routine. Remember, consistency and genuine belief are vital to success. Start today, and watch as your mindset and life shift in a positive direction. You've got this!

In our fast-paced world, self-care has recently emerged as a buzzword, a mantra and a much-needed lifeline. But what is self-care, really? Beyond bubble baths and spa days, self-care is a multifaceted approach to maintaining and improving your overall well-being. Explore the basics and benefits of self-care, why it's crucial and how you can start prioritizing it in your life. What is Self-Care? At its core, self-care refers to our deliberate actions to promote our physical, mental and emotional health. It's about making time for activities that replenish and sustain us, allowing us to function effectively in our daily lives. Self-care isn't selfish — it's essential. Think of it like putting on your own oxygen mask first before helping others — you can't pour from an empty cup. The Basics of Self-Care Self-care encompasses various activities and habits that fall into several categories. Emotional Self-Care This type of self-care involves managing stress, practicing mindfulness, and engaging in activities that bring you joy and relaxation. Example: Journaling your thoughts and feelings at the end of the day can help you process emotions and clear your mind. Physical Self-Care This type of self-care includes everything from exercise and nutrition to sleep and regular medical check-ups. Your body is your temple, and taking care of it is fundamental. Example: Regular exercise can be as simple as a 30-minute walk every day. It doesn't have to be a grueling gym session — find something you enjoy and can stick with. Mental Self-Care Keeping your mind sharp and engaged is just as important as physical health. You can do this through reading, learning new skills or solving puzzles. Example: Dedicate time to read a book, listen to a podcast, rewatch your favorite movie or even learn a new language. Social Self-Care Human beings are social creatures, and maintaining healthy relationships is a vital part of self-care. Example: Schedule regular catch-ups with friends or join a community group that interests you. Spiritual Self-Care This type of self-care isn’t exclusive to religious practices but is more about finding purpose and meaning in life. It can involve meditation, spending time in nature or engaging in activities that align with one's values. Example: Spend a few minutes daily meditating or practicing deep breathing exercises to connect with your inner self. The Benefits of Self-Care When you commit to self-care, the benefits ripple through every aspect of your life. Here are some key benefits. Improved Physical Health Regular self-care practices — such as exercise, healthy eating and sufficient sleep — can improve physical health, reduce the risk of chronic diseases and boost the immune system. Additionally, healthier sleep patterns and daily consumption of fruits, vegetables and whole grains are linked to a longer life expectancy. Better Relationships Taking care of yourself makes you more present and engaged in your relationships. You can give more to others when you're not running on empty. Enhanced Mental Health Engaging in self-care can reduce stress, anxiety and depression. It promotes emotional resilience and helps you develop a positive mindset. Greater Self-Awareness  Self-care encourages you to tune into your needs and feelings, fostering self-awareness and personal growth. Increased Productivity When you're well-rested and healthy, you're more focused and productive. Self-care helps you manage your time and energy effectively. Common Barriers to Self-Care Despite knowing what self-care is and how important it is, many still struggle to incorporate it into their lives. Here are some common barriers and how to overcome them. Time Constraints “I don’t have time” is a common refrain. But when you really look into it, self-care doesn’t require huge time commitments. Even 10 minutes a day can make a difference. Suggestion: Integrate self-care into your daily routine. Wake up a bit earlier, use your lunch break wisely or establish wind-down strategies before bed. Guilt Many feel guilty about taking time for themselves, especially those who have others depending on them or have demanding jobs. Suggestion: Reframe self-care as necessary, not indulgent. You can’t help others effectively if you’re burnt out. Financial Concerns Some self-care activities, like spa treatments or fitness classes, can be expensive. Stressing out about not having the means to afford them can be counterproductive. Suggestion: There are plenty of low-cost or even free self-care options, such as walking in nature, practicing yoga at home, enjoying a good book, indulging in a healthy meal or simply catching up with your loved one online. Lack of Knowledge Not knowing where to start can be overwhelming, and venturing into something new can be scary — but remember, so is staying still and never changing. Suggestion: Start small and simple. Try different activities to see what works for you and build from there. Practical Self-Care Tips Consider these practical tips to make self-care a consistent part of your life. Set Boundaries Learn to say no and protect your time. It's okay to decline commitments that don't serve your well-being. Create a Routine Establish regular self-care routines, whether it's a morning meditation, a weekly hobby or a monthly self-care day. Stay Mindful  Pay attention to your body and mind. Notice when you're feeling stressed or drained and take steps to address it. Seek Support Feel free to ask for help from friends, family or professionals. Sometimes, self-care means reaching out. Be Kind to Yourself Practice self-compassion. Treat yourself with the same kindness and understanding you'd offer a friend or loved one. Simple and Fun Self-Care Activities To Try While the benefits of self-care are profound, that doesn’t mean it can’t be fun! Here are some enjoyable self-care activities to try. Dancing Put on your favorite music and dance around your living room. It's a great way to relieve stress and boost your mood. DIY Spa Day Create a spa experience at home with a bubble bath, candles and a good book. You don't need to go to an expensive spa to feel pampered! New Recipes Haven’t had the time to indulge in a healthy home-cooked meal in a minute due to a hectic schedule? Sometimes, even just cooking for yourself is enough self-care. Experimenting in the kitchen can be a fun and rewarding way to take care of your body and mind.  Nature Exploration Take a hike, visit a park, or simply sit outside and enjoy the fresh air. Nature has a mood-boosting and destressing effect that we all could use every once in a while. How to Start Your Self-Care Journey Embarking on a self-care journey might seem daunting initially, but it’s an essential step toward achieving a balanced and fulfilling life. Here’s how you can start. Identify Your Needs Reflect on what areas of your life need attention — physical, emotional, mental, social or spiritual. Set Small Goals Choose one or two self-care activities to incorporate into your routine this week. Make Time Schedule these activities into your calendar, just like any other important appointment. Reflect and Adjust After a week, reflect on how you feel. Adjust your self-care practices as needed and continue to find ways to prioritize your health. Make Self-Care a Part of You Self-care isn't a luxury —  it's a necessity. Understanding what self-care is and its benefits means you can start making positive changes in your life today. Remember, self-care looks different for everyone — find what works for you and commit to it. Start small, stay consistent and watch how these simple practices transform your well-being. Embrace self-care and give yourself the love and attention you deserve!

Feeling exhausted is no fun. You can always grab a second cup of coffee or jog in place to wake yourself up, but how will you manage your energy long-term? Your sleepy struggles might come down to how much water you drink. Check out if being dehydrated can make you tired and what you can do about it. Can Being Dehydrated Make You Tired? Being dehydrated can make you tired because it affects your blood pressure. When you don’t drink water, your blood pressure drops due to water loss in your bloodstream. Your brain and other organs don’t get enough blood, leading to fatigue. Other Side Effects of Dehydration People Often Forget You know you need water when you start feeling thirsty, but that’s not the only time to grab a glass of water. Watch for other symptoms that could mean you’ve gone without H2O for too long. 1. Bad Breath Intense dehydration results in dry mouth. You’ve likely felt parched and searched for the nearest beverage. Bacteria lingers in your mouth when you don’t have enough bacteria to wash it away. Find some cinnamon tea when you aren’t close to your toothbrush or a water bottle. The cinnamon naturally reduces bad breath odor while the extra water will help your dehydration. Just steer clear of artificial sweeteners, as they’ll work against your dental health while you try to solve your bad breath. 2. Brain Fog Brain fog happens when exhaustion, bad moods and slight memory loss collide. The brain needs water to support its functionality. Without it, you’ll experience decreased cognitive performance and not feel quite like yourself. You don’t need to wait until bed to recharge. Refill your water bottle and you’ll start feeling better after a couple of big gulps. 3. Muscle Cramps Water naturally contains electrolytes, depending on its source and sodium levels. If you don’t get enough, your muscles may begin to cramp because they have fewer electrolytes to support your muscle fibers. This could present as an annoying muscle twitch in your arm or leg cramps that prevent you from walking. It depends on the severity of your dehydration. 4. Allergy Symptoms When you aren’t getting enough water, your body increases its histamine production, causing allergy symptoms like coughing. You might think your seasonal allergies or asthma are acting up, but it’s potentially just your body requesting a glass of ice water. If your typical treatments don’t have the same effect as they usually do, it’s time to increase your water intake and potentially make a doctor’s appointment. 5. Flushed Skin Water travels to your skin cells after you enjoy a refreshing sip. Without it, your skin cells deal with inflammation that may double as splotches of redness. If your usual skincare routine isn’t getting rid of your flushed skin, you might be dealing with some dehydration. Tools to Maintain Your Hydration Every Day It’s much easier to maintain your water intake if you have helpful resources. Since staying dehydrated can make you tired, moody and inflamed, set yourself up for success with hydration-boosting tools. 1. Hydration Tracker for Water Bottles Experts recommend that cisgender women drink around 11.5 cups of water daily, while cisgender men should drink 15.5 cups every day. It’s easy to keep in mind when you wake up, but people often lose track of their water intake as their day progresses. Keep a hydration tracker strapped around your water bottle. You only have to count the number of popped bubbles to remember how much water you have left to drink before bed. $14.99 from Amazon 2. Half-Gallon Water Bottle With Time Markers Some people don’t want an extra accessory hanging off their water bottles. If you still need a visual aid to maintain your hydration, try using a water bottle with time markers. It’s another easy way to ensure you’re on track to finish your bottle by the end of the day. A multi-pack also gives you options. Choose the color that matches your mood and you’ll still have three ready to go in case you can’t get to the dishes when you get back home. $13.99 from Amazon 3. Smart Glowing Water Bottle Anyone who loves the latest tech gadgets will adore the latest smart water bottle from Hidrate Spark. It uses an LED smart sensor to keep track of how often you pick it up. The bottom of the bottle glows when you’ve gone long enough without supporting your body’s need for H2O. You’ll also get to download the corresponding app. While your vacuum-insulated bottle keeps your water cold and prevents condensation, you can explore the app. It uses a Bluetooth connection to check your bottle’s data. It will show how much water you’ve consumed, reveal your daily hydration streak and give virtual awards for consistency. $79.99 from Amazon 4. Liquid IV On-the-Go Sticks If you’re like most people, you’ve likely complained that you don’t drink enough water because it doesn’t taste good. Why choose a flavorless cup of water when you could have a soda or energy drink instead? Liquid IV changes that. Pour one of the hydration packs into your water bottle and shake it up to easily dissolve the powder in at least 16 ounces of water. Your drink will instantly gain sodium, vitamins, nutrients, electrolytes and natural sweeteners. Keep them wherever you typically don’t drink enough water to stay hydrated on the go. $27.99 from Amazon 5. Day One Electrolyte Gummies The most challenging part about staying hydrated is always having water by your side. Sometimes, that’s just not possible. If you live a busy lifestyle or you’re always on your feet, keep a few Day One electrolyte gummies in your pocket.  Each vegan, keto-friendly serving has 385 milligrams of electrolytes and only one gram of sugar. Take one to satisfy your body’s hydration needs in addition to your usual liquid intake. You might feel more like yourself by finding the dehydration solution that fits your lifestyle rather than struggling to just drink more water again. $25.87 from Amazon Stay Hydrated to Stay Awake Without Caffeine Being dehydrated can make you tired and cause other symptoms too. Avoid them by learning how to spot dehydration symptoms and keep them at bay with helpful tools. Whether you want to drink more water, flavor every sip or find a creative hydration solution, you’ll feel better because you’re giving your body the H2O it needs to thrive.

Your right temple pounds to the beat of the thousand angry gremlins hammering your skull. You want answers to what’s causing this misery. What is the difference between a headache and a migraine, and how should you address your current agony?  While both can make you miserable, there are several critical differences between a headache and a migraine you should understand. Recognizing the symptoms of each can help you choose the right path to relief.  What Is a Migraine?  According to the Association of Migraine Disease, a migraine is a complicated neurological disorder. Symptoms can stem from many causes or a combination, including genetic predisposition, nervous system differences, underlying disease, exposure to certain types of light, sound or food and stress.  1. Migraine Symptoms  Many people confuse the difference between a headache and a migraine because a throbbing, one-sided ache is a classic symptom. However, head pain isn’t the only sign of a migraine. Those who experience this disorder have accompanying symptoms that can be far more disabling than the agony in their temples, including:  Nausea and vomiting  Visual disturbances Dizziness and fainting  Fatigue Confused or garbled speech Difficulty with motor function  These symptoms can significantly impair daily functioning, making it difficult to hold a job or meet other responsibilities. That’s why the World Health Organization considers migraines the second most disabling disorder.  Unfortunately, those with migraine disorder often struggle to find the help and support they need, especially women. The bias against female pain is real, and the condition’s invisibility, paired with how symptoms fluctuate in severity, leads many, even health care professionals, to doubt complaints. Those who seek help are often accused of attention-seeking or told the problem is all in their head.  2. The Many Types of Migraine  Migraines can occur with or without aura. An aura is a visual or somatic disturbance in perception that happens before pain strikes and may continue through it. Auras often take the form of kaleidoscopes or flashes of light that block the visual field, although they can include partial paralysis and even loss of consciousness in some types of migraine.  Subtypes of migraine disorder include: Chronic migraine: Symptoms fluctuate in severity but never completely disappear. Abdominal migraine: Often occurs in children, may not involve head pain and causes diarrhea, constipation, nausea or vomiting.  Acephalgic migraine: Symptoms occur with no head pain.  Hemiplegic migraine: Migraine that causes partial, one-sided paralysis, often of the facial muscles, similar to a stroke.  Retinal migraines: Flashes of light that cause vision loss in one eye.  Migraine with brainstem aura: Migraine that occurs with slurred speech, uncoordinated body movements, vertigo, unsteadiness and numbness.  Menstrual migraines: Migraines that occur at specific points in your menstrual cycle.  Vestibular migraine: Affects the inner ear and causes loss of balance, nausea, sensitivity to motion and muffled hearing.  As you’ve probably guessed by now, one key difference between a migraine and a headache is the range of symptoms. Another key point is that while certain conditions, such as stress, can make you more prone to a migraine attack, the symptoms can strike independently of a specific trigger.  What Are the Different Types of Headache?  Headaches also come in various flavors.  1. Is a Migraine a Type of Headache?  Many popular sources list migraines as a type of headache. However, it’s crucial to note that while headache is a symptom of many types of migraine, head pain alone doesn’t mean you have the disorder.  2. 6 Different Types of Headache All head pain is not created equal. Various types of headaches include the following: Tension headaches: This common headache type results from stress and frequently strikes after long sessions at the computer.  Cluster headaches: These cause severe burning pain on one side and often cause nasal congestion and tearing on the same side. They typically strike one after the other and last about 15 minutes at a time, with pain repeating over several hours.  Hemicrania continua: Ongoing pain on one side of the head that continues for more than three months, often accompanied by nasal and eye disturbances.  Ice pick headaches: Short, intense stabbing pains that last only a few seconds.  Thunderclap headaches: These severe headaches reach peak intensity in under a minute and can signify a serious underlying condition that warrants immediate medical attention, such as a stroke. Seek care without delay.  Secondary headaches: These stem from something else occurring in your body, such as hormonal shifts, too much caffeine, extreme exertion, allergies, a sinus infection or high blood pressure.  Headaches may resolve quickly once you address the underlying problem. For example, a secondary headache resulting from dehydration should ease once you consume enough water.  While most headaches clear up within a few hours with home remedies, they can indicate an underlying problem. Seek medical attention if you suddenly experience the worst head pain you’ve ever felt in your life, if you have recurring headaches that increase in intensity, especially in the same area, or one that lasts more than two days.  Treating Headaches and Migraines  Another difference between a headache and a migraine is treatment. While both disorders respond well to lying down quietly in a darkened room, the remaining protocol varies.  Headaches often respond well to over-the-counter medications such as acetaminophen. This medication works by blocking pain signals to your brain. Some people also get relief from OTC NSAIDS, including aspirin, ibuprofen or naproxen. These work by lowering inflammation.  However, one difference between a headache and a migraine is gastrointestinal symptoms like nausea and vomiting. If you have a migraine, you might find swallowing medication impossible.  In such cases, it’s best to lie down quietly until your symptoms subside enough to take an abortive medication if prescribed by your doctor. Some of these now come in nasal spray form to eliminate the need to swallow.  Other innovations in treating migraines include special glasses and contact lenses that cast an imperceptible green tint on the world. Green soothes the nervous system in ways medical science doesn’t yet fully understand. Additionally, your doctor can prescribe preventive medications such as topiramate, intended to decrease the frequency and severity of your attacks and anti-nausea medications if gastrointestinal distress prompts frequent call-outs from work.   If vertigo or dizziness and feeling faint strikes with your migraine, you might try certain exercises at home to see if they bring relief. These only work if the problem lies in your inner ear, but if so, the Epley maneuver or a similar exercise may ease that symptom in minutes.  Is Severity the Difference Between a Headache and a Migraine?  Pain severity is not the difference between a headache and a migraine. Both conditions may range from mild to disabling. For example, cluster headaches go by the nickname “suicide headache” because the pain can become so intense that it drives you to irrational thoughts, even if it causes no lasting physical harm.  The primary difference between a headache and a migraine is the range of symptoms. Headaches remain confined to the head — even those that bring accompanying disturbances affect only the nose and eyes. Migraines, conversely, affect multiple bodily systems, including your gut and physical coordination.  Can You Have a Migraine Without Having a Headache?  Yes, you can have a migraine without having a headache. These types of migraines often occur in children, who frequently complain of stomachaches instead, although youth with abdominal migraines usually develop other migraine types as adults. Migraines without headache can also strike adults, causing symptoms ranging from visual disturbances, dizziness, disorientation and gastrointestinal distress.  Explaining the Difference Between a Headache and a Migraine to Friends, Family — Even Doctors Unfortunately, you can’t expect those you love or even your family doctor to recognize the difference between a headache and a migraine. Gentle explanations often help loved ones — or you could share this article to help them understand.  Your best approach with medical professionals is to keep a log of your symptoms, including which ones most disable you. Bring an advocate with you, such as a friend or family member, especially if you feel your physician dismisses your concerns. While some folks with chronic or severe migraine may need ongoing support, many manage their symptoms well with the help of the right medications.  The Difference Between a Headache and a Migraine  It’s not always easy to distinguish between a headache and a migraine. However, you’ll do well if you remember that a headache is only one symptom of migraine and can occur independently of the disorder. Understanding the differences helps you find the right treatment and achieve more rapid and lasting relief.  If this article helped you understand the difference between a headache and a migraine, please consider sharing it on your social media. Spreading information and awareness to all can help more people find the relief they deserve.

Every mom deserves some time to herself — a chance to unwind, explore new interests and recharge. Finding affordable hobbies for moms can seem challenging, especially when you're juggling family responsibilities and sticking to a budget. But don't worry, there are plenty of fun, cost-effective, and enriching activities that can boost your health and wellness. Explore these nine hobbies that fit seamlessly into a busy mom's life. DIY Crafts: Unleashing Creativity Crafting can be a budget-friendly and fulfilling hobby. Use items you already have around the house — like old clothes, buttons and jars — to create something new. Websites like Pinterest offer countless ideas and tutorials for DIY crafts. Try making homemade candles, knitting or scrapbooking. These activities provide a creative outlet, resulting in personalized items you can use or gift. If you want, you can involve your kids in simple projects like making holiday decorations or creating artwork for their rooms. Crafting together can definitely double as a great family bonding activity. Reading: Escaping into New Worlds Reading is one of the simplest and most enriching hobbies for moms or anyone out there, really. It's a perfect way to relax, learn something new or escape into different worlds. Visit your local library for a treasure trove of books, audiobooks and even e-books. Many libraries also offer digital loans so that you can read on your tablet or smartphone. Consider joining a book club — either locally or online — to discuss your latest reads, get excited and motivated to read more and meet new people while you're at it! Websites like Goodreads can help you track your reading and discover new books based on your interests. For a fun twist, you can even start a family reading night where everyone shares their favorite stories. Yoga: Discovering Mind and Body Harmony Yoga is a perfect hobby for moms seeking both physical and mental wellness. Many online platforms offer free or low-cost yoga classes that you can do from the comfort of your own home. Set up a quiet space with a yoga mat or towel, and follow along with video tutorials. Practicing yoga helps reduce stress, increase flexibility and improve overall wellness. It's also an excellent way to take a few moments for yourself amidst a busy day. Consider doing yoga with your kids — there are many child-friendly yoga routines available that make it a fun family activity. Journaling: Reflecting and Planning Journaling is a powerful tool for self-reflection and personal growth. It's a simple and affordable hobby requiring a notebook and a pen. Use your journal to jot down your thoughts, dreams and goals. You can write about your daily experiences, things you're grateful for or plans for the future. Journaling helps clear your mind, organize your thoughts and gain a better perspective. It can also be a creative outlet, allowing you to express yourself freely. If you're looking for inspiration, try prompts like "What made me smile today?" or "What do I hope to achieve this week?" You can also encourage your kids to keep their own journals as a way to practice writing and self-expression. Cooking and Baking: Discovering New Flavors Cooking and baking are practical and enjoyable hobbies for moms. Experiment with new recipes and ingredients to make meals exciting and healthy — websites like Allrecipes and Tasty offer many free recipes and cooking tips. To mix things up, explore dishes from different cultures or try your hand at baking your own bread. Another option is to involve your kids by letting them help with simple tasks like measuring ingredients or decorating cookies. This hobby can turn mealtime into a fun and educational experience, teaching your kids about nutrition and teamwork. Volunteering: Giving Back to the Community Volunteering is a fulfilling way to spend your time, and it doesn't cost a thing! Find local organizations that align with your interests, whether it's helping at a food bank, animal shelter or community garden. Volunteering provides a sense of agency and purpose and allows you to impact your community positively. Plus, it's an awesome way to make new friends and develop new skills. Many organizations offer family-friendly volunteer opportunities. Consider involving your kids in these activities — what better way to teach them about compassion and social responsibility? Walking: Embracing Simple Sights and Fitness Walking is an excellent way to stay fit without any cost. It promotes cardiovascular health and improves mood, sleep, memory and energy levels. Make walking a daily routine by exploring different paths, trails or even your neighborhood. You can use a pedometer or a free app to track your steps and set goals. To make it more fun, create a walking group with friends or fellow moms in your area. This provides motivation, accountability, and a chance to socialize and support other enthusiasts. Walking with your family can also be a delightful way to spend quality time together while staying fit and active. If you want to manage stress better, physical activity is the way to go! Gardening: Cultivating Health and Happiness Gardening is a fantastic hobby for moms who enjoy being outdoors. Aside from offering physical activity, nothing compares to that sense of accomplishment as you watch your plants grow. Start with a small herb garden — herbs like basil, rosemary, mint, thyme and parsley are easy to grow and helpful in your cooking. If space is limited, try container gardening on your balcony or windowsill. Gardening reduces stress and improves mental clarity. Plus, it's a beautiful way to teach your kids about nature and healthy eating. You can involve your little ones by letting them choose plants or helping with watering. This hobby promotes family bonding and gets everyone outside — win-win! Learning: Diving into Free Online Courses Continuing to learn and grow is an excellent hobby for moms. Numerous free online courses are available on platforms like Coursera, Khan Academy and Duolingo. Whether you want to learn a new language, pick up a new skill or dive into a subject that interests you, these courses can be an enriching way to spend your free time productively. Explore courses on topics like photography, writing, coding or nutrition. Learning something new can be incredibly satisfying and can open up new opportunities for personal and professional growth. You can even involve your kids by taking educational courses together, turning learning into a family activity. Not to mention, a mom keen to learn is a superb role model for little ones! Start Your Hobby Journey Today Incorporating hobbies into your life doesn't have to be expensive. With a bit of creativity and resourcefulness, you can find joy in affordable activities that enrich your mind, body and soul. Ready to find a hobby that suits you and your budget? Start small and explore different activities to see what you enjoy the most. Remember, the goal is to relax and have fun, so choose what brings you joy and satisfaction. Embrace these hobbies for moms and make the most of your free time without breaking the bank.

Updated June 2024 Has someone ever told you to drink lemon water before bed? While it may seem like an odd practice, drinking a glass of lemon water before you go to sleep provides you with many benefits. Lemons are naturally great for you, and your body needs water to survive. If you try this nighttime ritual, you're sure to reap the healthy benefits. Why Would You Drink Lemon Water Before Bed? Sleep is essential for human life. What you do before bed sets the mood for how your night of sleep will go. You need adequate sleep to function well in your daily life, whether you're highly active or lead a sedentary life. You should take your sleeping environment and habits seriously. Make sure to prepare your room for the best quality sleep when you can. Why is sleep so important? Slumber allows your body to slow down enough to devote its resources to recovery, healing damaged tissues and fighting infection. Providing it with the tools it needs during this time can improve the quality of this therapeutic time, and the vitamin C in lemon water works as a powerful antioxidant to wick damaging free radicals out of your system.  Additionally, lemons are great for the body. People use it in many treatments, such as for stopping acne or killing bacteria. Squeezing a fresh lemon into your water shouldn't overpower the taste of the water, only add a hint of lemon. Most people find the citrusy taste of lemon water before bed refreshing, adding zest to an otherwise boring beverage. Adding a slice of fresh fruit and a sprg of mint can even make it feel like a healthy nightcap.  The Benefits of Drinking Lemon Water Before Bed Though drinking warm water may seem unusual to you at first, it’s a habit that you can quickly get used to once you put it into practice. Just remember that you don’t have to sip on it — you can drink it all at once if you’d prefer! Drink lemon water before bed to see which of the following beneficial changes you'll reap. 1. The Dose of Vitamin C The great thing about Vitamin C is that it can shorten the duration of colds and other illnesses. Vitamin C can support your immune system and keep you from catching and battling colds. It's an all-natural substitute for taking a multivitamin or other supplement. You should have Vitamin C daily because it can’t be stored in your body for long, and absorbing it every night through a glass of lemon water is an excellent way to add the vitamin to your system. 2. Mood Improvement When you're properly hydrated, you may experience a boost in your mood. Since your body won't be craving anything from the moment you wake up, you can jump right into your usual routine and feel more refreshed and ready for the day. If you need a boost in the morning, turn to lemon water at bedtime rather than coffee in the morning. See how the substitution works out for you. 3. Weight Loss In addition to drinking your regular glasses of water throughout the day, lemon water just before bedtime can help you lose weight. Staying adequately hydrated throughout the day, whether exercising or not, is crucial. Drinking lemon water before bed can help you maintain your weight, which can help if your weight or hydration levels have been affected by the weather, fluid loss or something else. 4. Water Keeps You Hydrated Overnight Hydration helps keep your skin healthy, among other benefits. Since nighttime is when your body repairs itself, it makes sense to drink water before bed. Without the proper hydration, you might experience fatigue or short-term memory loss, among other concerning conditions like kidney stones and gallstones. Thirst is one of the first signs of dehydration. Even before bed, you can prevent several debilitating symptoms by drinking water regularly. You can also encourage generous benefits, like how staying properly hydrated can lubricate your joints and potentially lead to less pain. 5. Reduced Illness Symptoms Drinking water can speed up an illness. While water can't ensure that you'll avoid all diseases, it can keep you from feeling terrible for an even longer period. You lose fluids when you're sick, so staying adequately hydrated can help you replenish what you've lost. Drinking water or clear broths can help immensely when you're sick — so think of how much hot lemon water  6. A Glowing Complexion Free radicals can make you more susceptible to the bacteria that causes acne. However, the vitamin C you consume when drinking lemon water before bed may work as well internally as topical creams containing it do.  Reducing red spots isn’t the only complexion-boosting benefit that drinking lemon water before bed may bring. Sufficient vitamin C intake boosts collagen production, a protein that forms skin’s structure, giving it strength and elasticity to fight signs of aging.  7. Reduced Gastric Reflux Symptoms  Gastric reflux occurs when fluids from your stomach flow back into your esophagus, causing what’s commonly known as heartburn. It can make sleep impossible, and it often strikes after you eat a heavy meal later in the evening, then lie down for bed. In a perfect world, everyone would have sufficient time between dinner and shuteye to digest, but such a utopia does not yet exist on earth.  The research on using lemon water before bed to prevent gastric reflux produces mixed results, but many swear by the remedy. It may seem counterintuitive, as citrus fruit is acidic, boosting the amount you can eat. However, it may also shorten the duration that food remains in your stomach, moving it on to your intestines more quickly, decreasing gastric reflux symptoms.  Does Lemon Water Before Bed Detox Your Body? “Detox” is a bit of a misunderstood term. Your body undergoes detoxification all the time — it’s part of a continual process. However, your body’s natural defenses perform their jobs more efficiently when fueled with the right stuff — like the healthy hydration and antioxidants in each delicious glass of lemon water before bed.  Squeeze a Lemon, Reap the Benefits You can make and drink lemon water before bed so easily. All you need to do is squeeze a lemon and mix some of the juice with warm water. As a result, it can soothe your throat and improve your quality of life. You may find that you sleep better or have strengthened immunity against bacteria. Whatever the case, it's worth trying — and potentially forming a new habit.

You’ve gone to obstetrics and endocrine specialists to learn why you can’t get pregnant. Perhaps you’ve also completed several rounds of in-vitro fertilization to no avail. These attempts may leave you questioning, “Can gut health affect fertility?” If you’ve struggled with gastrointestinal problems or are regularly sick, your gut health may be the culprit. This is because when the bacteria in your belly are unbalanced, it could lead to several health issues and diseases, including infertility.  But is a supplement all it takes to conceive, and what can you do to improve your gut health? This guide will explain how an unhealthy gut may negatively affect fertility and ways to improve your gastrointestinal health. How Does the Gut Microbiome Affect Your Health? The gut microbiome is one of the most critical indicators of healthiness. Some regard it as an ecosystem of trillions of beneficial microscopic organisms — viruses, bacteria, fungi and parasites — within your intestinal tract.  These microorganisms in the gut protect the body from harmful pathogens and boost your immunity. A diverse microbiome also helps you digest food and prevent chronic conditions. Of course, an unhealthy gut often leads to significant bodily troubles, like irritable bowel syndrome, skin disorders, inflammation, mental health issues, diabetes and rheumatoid arthritis. The living microorganisms — also called microbiota — contribute 150 times more genetic information than the entire human genome. When they are unbalanced, many people experience bloating, diarrhea, fatigue and constipation.  The Gut-Fertility Connection: Can Gut Health Affect Fertility? If you’re struggling with infertility, you’re not alone. The World Health Organization says infertility affects one in six adults worldwide — 17.5% of the global population. The condition is marked by the inability to fall pregnant after trying for 12 months. Despite its prevalence, treatments are vastly underfunded and inaccessible due to their costliness. But what if you make changes to your lifestyle and diet? Can gut health affect fertility? As the gut impacts so many different parts of the body, it makes sense for a healthy gut microbiome to also aid conception. Various studies have shown how gut health affects fertility, especially in people who do not receive adequate nutrients. For example, people living in Japan eat far less fiber than the recommended 24 grams daily. At the same time, some have suggested that unhealthy gut microbiota may cause some to develop polycystic ovarian syndrome — the leading cause of infertility among women.  The gut microbiota affects and is affected by estrogen metabolism in the body. Lower estrogen may lead to obesity, metabolic syndrome, heart disease and neurological disorders. Conversely, too much estrogen is a precursor for endometriosis and cancer, such as breast, ovarian, endometrial and cervical.  All of these female reproductive and endocrine disorders are why women need to regulate their sex hormones. Avoiding a high-fat diet — which may introduce carcinogens and influence gut microbiota — can decrease the risk of these diseases in women. Ways to Support Gut Health for Fertility Infertility is enough to rock anybody’s world who is trying to start a family. Often, the desire for children amid this condition leaves you with emotional and financial hardship. Although it may not be a solution for everyone, promoting gut health could boost your chances of conception — if anything, it can increase your overall health. Here are three ways to improve your gut health for optimal fertility.  Dietary Changes A probiotic-rich diet is a cornerstone of gut health. As such, incorporating gut-friendly ingredients into your meals is essential. Fermented foods are the best natural sources of probiotics, such as yogurt, sauerkraut, sourdough, kimchi, pickles, miso and kombucha. Some people also eat tempeh and kefir.  Depending on the type of yogurt you eat, it could contain 90-500 billion colony-forming units (CFUs) per serving — the amount of live bacteria in any given product. Many people prefer to eat yogurt for gut health since they can have it for breakfast or a healthy snack during the day. Otherwise, adding more fiber to your diet, eating colorful fruits and vegetables, and limiting processed foods benefit more diverse microbiota. Just be mindful of pickled goods, though, as some might be higher in sodium. The salt in these foods, such as pickles themselves, could cause more bloating and inflammation.  Probiotic Supplements You can always take probiotic supplements if you struggle to eat enough probiotics in your diet or don’t enjoy fermented foods. Gut health supplements aim to rebuild diverse microbiota in the gut microbiome.  The brand you choose may offer different CFUs and probiotic strains. For example, OLLY Probiotic + Probiotic With Fiber contains 500 billion CFUs in each capsule, while Physician’s Choice Organic Prebiotics has 60 billion CFUs — however, the latter includes 10 strains.  Some probiotic supplements target specific gut health problems, such as cognition or digestion. Naturally, you can find supplements to boost fertility. AGNOSITOL Prebiotics by Apotheke includes Lactobacillus crispatus and Gasseri Pink strains for vaginal health and hormonal balance for fertility. Likewise, Pink Stork Prenatal Probiotics for Women comes with vitamin B-6 to combat morning sickness and low energy once you get pregnant. Stress Management Not many people understand how mental health can affect gut health and vice versa. However, when you are under extreme or chronic stress, it can be harder to conceive. The human body goes through changes during the fight-or-flight response, activating gastrointestinal symptoms.  There are many strategies you can try to manage your stress levels better. For example, exercising regularly produces endorphins — the happiness hormone. Meditation and yoga are other ways to relax your mind and body. Growing awareness of your feelings can also provide insight into when you should show yourself grace and self-care.  Baby Bliss With a Healthier Gut Your gut microbiome impacts every part of your body and well-being. Since the science says gut health affects fertility, you should focus on improving what you can. There are no guarantees you’ll become pregnant by increasing your probiotics for diversified microbiota. Still, you may very well be able to start the family of your dreams and maintain good health simultaneously. 

Hair loss in women can be a traumatic experience, especially since most women attach their identities to their luscious manes. When you begin noticing thinning hair, it could bring a sense of extreme panic and loss.  Fortunately, you can try numerous treatment options and lifestyle changes to achieve healthy hair regrowth. Allow this helpful guide to explain why hair loss occurs and what solutions are available.  What Causes Hair Loss in Women? Thinning is typical of the hair cycle — on average, there are 100,000 hair follicles on the scalp that enter various stages of growth, fallout and regeneration. Most people lose 50-100 hairs daily in this natural process. When the cycle becomes disrupted, or the follicle cannot regenerate as quickly, you begin noticing a difference.  You're not alone if you're experiencing significant thinning — nearly 50% of women experience hair loss throughout their lifetime, which is often embarrassing and emotionally distressing.  There are many causes of hair loss in women, including the following: Pregnancy and childbirth Hereditary predisposition Hormonal changes Vitamin D deficiency Iron deficiency Low-caloric intake and crash diets Chronic stress and depression Medications and supplements Excessive hairstyling New research suggests hair loss was common in patients with COVID-19. In fact, 62.5% of people developed hair loss symptoms a month after diagnosis, while 47.8% showed signs of significant thinning at least 12 weeks later. Another study found that 15% of Black women develop central centrifugal cicatricial alopecia — a condition in which hair loss occurs around the center or crown of the scalp. This is because certain conditions — particularly breast cancer, high cholesterol, diabetes and high blood pressure — are higher among people of color.  Treatment Options for Hair Loss The earlier hair loss in women is detected, the better the chances of correcting the issue. Fortunately, modern medicine has paved the way for new hair solutions and treatment options to stimulate growth and rejuvenate long, healthy locks.  Minoxidil Minoxidil — also known as Rogaine — is the most widely prescribed treatment for hair thinning. Initially, it was given to patients with high blood pressure who noticed hair growth when they began taking it. Since discovering it can stimulate regrowth, the Food and Drug Administration approved a 2% over-the-counter solution for women. There is also a 5% solution for those who need more potent medicine.  The drug is not a cure-all — although it can encourage new growth, it can't restore hair density. It also takes about two to four months before you notice any difference. However, some women say they don't see results until six to 12 months of consistent use.  Spironolactone Anti-androgens may be another option for women who have hormonal imbalances, such as polycystic ovarian syndrome. Androgens are a male hormone that causes male-patterned baldness in women with excess production.  An endocrinologist can prescribe spironolactone to block the androgens, helping to balance your hormones, eliminate unwanted hirsutism and the correct hair growth on your head. If spironolactone doesn't work, another medicine like finasteride may be better.  Supplements Ask your doctor to run bloodwork to determine if you have a vitamin deficiency. Often, a lack of adequate nutrients in your system goes unnoticed. Simple changes in your vitamin intake could be all you need to promote hair growth again. Hair Transplant A hair transplant is a drastic step in restoring your hair, but it is available to those with significant female-patterned hair loss. Early transplants entailed filling bald areas with a piece of scalp from the back of the head. However, new techniques are far less invasive and more effective.  Most specialists use the follicular unit transplant method, removing a strip of skin with hair follicles from the back of the head and placing it over the correct spot. In another method — the follicular unit extraction method — doctors remove individual hair follicles from the back of the scalp without removing any skin. They then transplant the hair follicles individually in the balding area.  4 Tips for Women's Hair Health Thinning hair weighs heavily on most women. Naturally, you'll want to know how to encourage hair growth and strengthening. Here are four tips to restore your hair's health for beautiful, long-lasting strands.  1. Gentle Care You can actually damage your locks more if you try too vigorously to correct female-patterned hair loss. It's much better to take a more gentle approach to hair health. Opt for a clarifying shampoo or a product designed specifically for thinning strands. Brush your hair with a wide-toothed comb and allow it to air dry — the less heat you apply, the better.  Likewise, avoid tying your hair back in a tight ponytail or braids. While these styles are pretty and add variation to your looks, they may cause you to lose more hair. Attempt looser versions of these hairstyles instead.   2. Proper Nutrition Because vitamin deficiencies are a factor of hair loss in women, the key to healthier hair is ensuring your body is nourished with the essential nutrients. Eat a diet rich in protein, zinc, iron, and vitamins A, C, D and E to achieve the mane you've always dreamed of. Additionally, biotin — or vitamin B7 — stimulates keratin production and boosts follicle development. 3. Scalp Massage  A regular scalp massage feels great and helps improve circulation and encourage hair growth. Gently rub your scalp in circular motions once or twice daily to get the blood flowing. You might make it part of your morning or nighttime routine or take a few extra minutes in the shower to do this. 4. Stress Management Learning how to cope with stress could significantly reduce hair loss. Explore relation techniques like yoga, meditation and deep breathing exercises to keep your worries at bay. Another avenue is seeking a therapist or social group to discuss your concerns.  Don't Let Hair Loss Run Your Life Indeed, hair loss is enough to make any woman feel less-than, but it isn't an indicator of your beauty or worth. You can try several things to restore your hair to its glory days. Otherwise, you can attempt a new haircut or learn to embrace your new look for what it is.