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Mast cell activation syndrome (MCAS) is the subject of heated debate. How are mast cell activation syndromes defined? Which diseases are included? What is the diagnosis and treatment of mast cell activation syndrome? Prof. Dr. Knut Brockow, Clinic and Polyclinic for Dermatology and Allergology at the Biederstein, Technical University of Munich answers these questions in an interview with MeinAllergiePortal.
Mast cell activation syndrome: The most important facts!
-The prototype of mast cell activation syndrome is recurrent anaphylaxis
-Other forms of idiopathic mast cell activation syndrome are being sought; however, there are mainly symptom descriptions where the diagnosis cannot be made
-Clinical suspicion of MCAS is based on recurring allergy-like symptoms on the skin, nose, respiratory tract, gastrointestinal tract and circulation
-The diagnosis of MCAS is made according to recognized international criteria based on three criteria
-MCAS is often suspected even when symptoms are inappropriate and the diagnosis is unclear; the suspicion is then not helpful for patients
-The same medications are used to treat MCAS as are used to treat allergies, in particular antihistamines and cromoglicic acid
Prof. Brockow, what kind of disease is MCAS?
Mast cell activation syndrome is not an established diagnosis, but rather a concept. Historically, this concept arose because an increasing number of patients came to the doctor's office with complaints that gave the impression of having been triggered by mast cells. These patients sometimes showed symptoms similar to those of allergic reactions, anaphylaxis or mastocytosis, but a clear diagnosis for these diseases could not be made. Nevertheless, it was suspected that there could at least be a connection with mast cell diseases. Unfortunately, the term MCAS created more uncertainty than understanding. This is because MCAS is now thrown around as a diagnosis for many patients with many symptoms and an unclear diagnosis. This is not helpful for patients and fuels short-term hope of diagnosis and cure, which cannot be fulfilled later.
Is MCAS an autoimmune disease?
No, in autoimmune diseases mast cells are not primarily involved and not as lead cells, but lymphocytes that attack the body's own structures, in some cases by forming antibodies.
Is there a connection between mast cell activation syndrome and autoimmune diseases?
No, there is no known connection between MCAS and autoimmune diseases. It has also been claimed by specific authors that other diseases, such as Ehlers-Danlos syndrome, postural orthostatic tachycardia syndrome (POTS) and myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) are related to mast cell activation syndrome. However, there are no good arguments for this. Unfortunately, such claims are easy to make and difficult to refute.
What is the cause of mast cell activation syndrome?
Mast cell activation syndrome is actually more of a symptom description than a diagnosis in its own right. Mast cell activation syndrome is fully applicable to recurrent anaphylaxis (severe allergic reactions in several organ systems such as the skin, respiratory tract, digestive tract and circulatory system), for example due to insect bites. All the criteria for mast cell activation syndrome are met here. Severe allergic reactions are the most common cause of MCAS. However, although the term MCAS is correct in this context, it does not provide any additional information, as patients with such events are better described as patients with a diagnosis of anaphylaxis or allergy, and the term MCAS is somewhat confusing.
Is mast cell activation syndrome genetic?
MCAS itself is not genetic, but patients with the genetic disease mastocytosis often suffer from anaphylaxis, particularly to insect venom, and therefore MCAS. In addition, it is currently being investigated whether people with genetically determined hereditary alpha-tryptasemia suffer more frequently from MCAS.
How did the term mast cell activation syndrome come about?
There were many patients without a clear diagnosis, some of whom predominantly showed the symptoms typical of mast cell diseases. Accordingly, the experts dealing with mast cell diseases saw the need to develop a concept that took into account the “undiagnosable” symptoms of the patients. In the course of this, the terms “mast cell activation” and “mast cell activation syndrome” were defined. In addition, an attempt was made to sort all mast cell diseases into a classification with regard to mast cell activation. However, the difficulty in classifying these complaints is that many of the complaints described by patients are subjective, relatively non-specific and can be both organic and psychosomatic.
How have you defined mast cell diseases and which diseases do they include?
Mast cell diseases are defined as recurring chronic symptoms that are compatible with mast cell activation.
Mast cell activation is classified on the basis of three criteria:
Recurrent typical clinical symptoms in at least two organ systems
An increase in mast cell mediators can be detected in the blood, most frequently by determining the serum tryptase level during an acute attack
Good response of symptoms to anti-mast cell mediator-directed therapy, especially H1 antihistamines
What types of mast cell disease are there?
The classification of mast cell diseases associated with mast cell activation syndromes defines three groups:
1. primary mast cell activation syndrome
Primary mast cell activation syndrome is explained by a clonal expansion of mutated overactive mast cells. It manifests as systemic or cutaneous mastocytosis. If these criteria are not completely fulfilled, but clonal mast cells have been detected, it is referred to as monoclonal mast cell activation syndrome.
2 Secondary mast cell activation syndrome
Secondary mast cell activation syndrome is present when clear triggers of mast cell activation are known. There are established terms for secondary mast cell activation syndrome that we are more familiar with, such as “anaphylaxis” to a known trigger. The classification in the second group of mast cell diseases is therefore merely a reclassification. Examples of mast cell activation are physical urticaria or cold urticaria. Allergies such as pollen allergies are also secondary mast cell activations, as hay fever also causes symptoms typical of mast cell diseases. In pollen allergies, mast cell mediators are found in the blood serum and drugs directed against mast cells have a good effect. If the symptoms recur in several organ systems, this is referred to as mast cell activation syndrome.
3. tertiary or idiopathic mast cell activation syndrome
Tertiary or idiopathic mast cell activation syndrome refers to mast cell diseases whose triggers are unknown. This group would include, for example, chronic spontaneous urticaria, which has additional symptoms in other organs. Here we know that mast cells are activated, but not by what. This group of idiopathic mast cell activation syndromes would also include patients with as yet undescribed clinical pictures who do not fulfill the diagnostic criteria of known mast cell diseases, e.g. allergy, anaphylaxis, but in whom the disease is triggered by mast cells. In these patients, however, the connection between the symptoms and the activities of the mast cells must be proven.
Does this mean that tertiary or idiopathic mast cell activation syndrome is a diagnosis of exclusion?
Idiopathic mast cell activation syndrome can be described as a diagnosis of exclusion insofar as the prerequisite for the diagnosis is that there is no other disease causing the symptoms. However, the symptoms described are often very, very unspecific and could also be caused by a variety of other diseases. However, there are the three criteria for mast cell activation syndrome already mentioned. If these are not all fulfilled, this diagnosis cannot be made.
How common is mast cell activation syndrome?
Anaphylaxis and severe recurrent allergies are not uncommon and represent the vast majority of appropriate cases for MCAS. In addition, mastocytosis patients often have multiple anaphylaxis and therefore also MCAS. However, our initial idea of finding a new disease, idiopathic mast cell activation syndrome, has not yet been confirmed. There are many patients with many symptoms for whom a clear organic diagnosis cannot yet be made. However, it is almost never possible to prove that a defect in the mast cells is primarily responsible for the symptoms. Many of these patients describe symptoms that could fit, and in some patients anti-allergic drugs also have a positive effect. But in only very few patients can an increase in mast cell mediators be detected during an acute attack. I now believe that somatic stress disorders could play a significant role in many of the patients examined.
Histamine intolerance is also a diagnosis of exclusion, is there a connection with mast cell activation syndrome?
Histamine intolerance can cause similar symptoms, but is not a mast cell disorder and has nothing to do with MCAS. When mast cells are activated, the messenger substance histamine is released, which in turn can cause symptoms. In histamine intolerance, the mast cell is not activated - it is not involved in any way. Rather, histamine intolerance describes patients with an increased sensitivity to histamine, which is supplied, for example, via the diet. This can lead to similar symptoms, but in contrast to mast cell activation syndrome, histamine intolerance has a clear trigger, histamine. As a result, the symptoms occur after eating histamine-rich foods, but disappear again if the patient follows a low-histamine diet. A test is also available to diagnose histamine intolerance.
So there are also patients with suspected mast cell activation syndrome who cannot be assigned to a classification group, even though they have corresponding symptoms?
There are many patients in whom no mast cell activation syndrome can be detected despite suspicion. They do not fit into one of the three groups. However, this also used to include monoclonal mast cell activation syndrome. These patients showed anaphylaxis and a KIT mutation, but not the full criteria for mastocytosis. In the meantime, a separate disease diagnosis has been created for these patients. The independent accepted disease of these patients therefore lies between mastocytosis and normal findings.
We thought that there might be other forms of idiopathic MCAS with clinical pictures that have not yet been described. However, this is not supported by the findings to date. There are patients who show symptoms but do not meet the necessary criteria for idiopathic mast cell activation syndrome. In these patients, the diagnosis remains unclear. In how many of these patients functional physical complaints play a role still needs to be investigated.
Are there risk factors that favor mast cell activation syndrome?
There are hardly any recognized studies on this. In a study conducted by Cem Akin in the USA, patients were examined who met the three criteria for idiopathic mast cell activation syndrome. They had the right symptoms, there was an increase in mediators and their symptoms improved with treatment. It was shown that many of these patients suffered from urticaria factitia, a scratch-induced urticaria, abdominal pain and flushing.
Recently, a genetic trait was discovered, hereditary alpha-tryptasemia with elevated basal serum tryptase levels. In patients with this trait and insect venom allergy, the severity of the allergic reaction appears to be increased. It is also discussed that the frequency of mast cell activation syndrome is increased in patients with this genetic trait. However, the published studies are not yet unanimous in this respect.
What symptoms can occur with MCAS?
The following symptoms could be signs of mast cell activation syndrome:
MCAS symptoms on the skin:
Appearance of sudden intense redness (flushing)
itching
wheal formation
Deep wheal formation (angioedema or Quincke's edema)
MCAS symptoms on the nose:
Nasal congestion
Nasal itching
MCAS symptoms in the airways:
Swelling of the upper airways
Wheezing
Shortness of breath
MCAS symptoms of the digestive tract:
Vomiting
abdominal pain
diarrhea
Systemic MCAS symptoms:
Syncope - where you suddenly lose consciousness, but only for a short time
Sudden drop in blood pressure
Allergic shock
These symptoms can occur together or individually. In principle, symptoms must occur in two or more organ systems for MCAS. These symptoms, together with the typical skin changes and anaphylaxis, are also typical of mastocytosis.
Are muscle pain and hair loss also symptoms of MCAS?
No, why would anyone think that these symptoms are primarily caused by a malfunction of mast cells? Mast cells are not important cells for muscle pain and hair loss.
How is MCAS diagnosed?
MCAS is a diagnosis of exclusion, i.e. there is no mast cell activation syndrome test. However, this does not mean that all other diseases must be ruled out before a diagnosis of MCAS can be made.
When testing directly for mast cell activation syndrome, three criteria would be examined, all of which must be met, not just two:
First, there must be a matching of symptoms to see if the above symptoms are leading, recurrent and occur in at least two organ systems.
Is there a substantial or complete improvement in the clinical symptoms when taking anti-allergic medication, antihistamines or cromoglicic acid? Then this criterion would apply.
The blood levels of tryptase in the serum can now be examined at two different points in time. This would check whether there is an increase in mast cell mediators or tryptase in the blood serum in a highly symptomatic phase or during a seizure compared to a time when there are no symptoms.
What does the tryptase level in the blood mean in the diagnosis of mast cell activation syndrome?
If the mast cell mediator tryptase rises by 20 percent of the basal value, i.e. the initial value, + 2 ng/ml during such an episode, the diagnosis of mast cell activation syndrome has been made without the need to rule out other diseases beforehand. However, taking blood samples to determine the tryptase levels is very time-consuming, because a blood sample should be taken in the normal state and then another blood sample should be taken during a seizure or a highly symptomatic episode. This means that the patient must see a doctor in good time for a blood test during the acute phase. If these tests are negative, mast cell activation syndrome cannot be confirmed.
Elevated tryptase levels also play a role in anaphylaxis, is there a connection with mast cell activation syndrome?
Anaphylaxis is an extremely strong mast cell activation, the “prototype” of mast cell activation, so to speak. The tryptase level rises, so that it is considered an indicator of anaphylaxis. Here too, the basal value is measured and compared with the value during an episode. The relevant factor is the resulting increase in the tryptase value. The therapy against mast cells is effective in this case. In this respect, anaphylaxis is the classic form of mast cell activation syndrome.
The tryptase value also plays a role in the diagnosis of mastocytosis, what are the correlations here?
Mastocytosis patients also have an elevated baseline tryptase level. This is therefore an indication of mastocytosis and an indication for a final diagnosis by means of a bone marrow biopsy. However, there is also a mastocytosis-independent correlation between tryptase and anaphylaxis. People who have a higher number of mast cells often develop more severe anaphylaxis than people with fewer mast cells. The tryptase basal value is therefore considered a kind of indicator for the total mast cells in the body. For example, insect venom anaphylactic patients with elevated basal mast cell tryptase levels in the blood are at increased risk of severe anaphylaxis.
What can be done against MCAS and which medications help?
The aim of treatment for mast cell activation syndrome is to slow down the effect of the overactivated mast cells and to calm the mast cells. In particular, the avoidance of allergic triggers is available for this purpose.
Histamine receptor blockers are tried as medication to block the effects of mast cell activation by histamine. Mast cell stabilizers or blockers of mast cell release, cromoglicic acid, can also calm the mast cells. Cromoglicic acid is also used in mastocytosis patients. It is important to know that the use of cromoglicic acid is not advisable if the attack has already run its course. On the other hand, many patients achieve a significant improvement in symptoms if cromoglicic acid is taken continuously as a preventive measure and in a sufficiently high dose. This has also been shown to be the case with antihistamines.
Another option would be leukotriene receptor antagonists and corticosteroids in the short term, but never over a longer period of time.
Unfortunately, many patients with previously unexplained complaints are given a suspected diagnosis of MCAS in the hope that this knowledge will lead to better treatment or perhaps a cure. However, apart from the drugs mentioned, which can also be used on a trial basis in cases of suspected MCAS, there are no other useful drugs available. In this respect, the suspicion of MCAS unfortunately does not offer patients any additional treatment options.
Are there foods that activate or deactivate mast cells?
No such foods are known in humans. Of course, it is possible to bombard mast cells in a test tube with high concentrations of food and measure whether the natural activation of mast cells is increased or reduced. However, such tests are generally not meaningful for humans when consumed.
Can naturopathy help with mast cell activation syndrome?
I don't know how it could help. Naturopathy is the attempt to achieve a positive effect through naturally occurring active substances. Is the avoidance of allergens in our natural environment already naturopathy?
Could certain vitamins, for example vitamin C, be beneficial for MCAS?
This is claimed by a few doctors without any convincing results. Vitamin C is also said to help against seasickness. After all, vitamin C, taken in normal amounts, is not harmful and is beneficial. Sometimes the conviction that a substance is good for you also helps. That's why the experiment doesn't bother me.
Is it possible to prevent mast cell activation syndrome?
Yes, by avoiding MCAS with a known trigger. This is the case with allergies. In the case of allergies and recurrent anaphylaxis as a form of MCAS, omalizumab, an antibody against immunoglobulin E, can also be used in individual patients.
Prof. Brockow, thank you very much for this interview!
https://www.mein-allergie-portal.com/mastozytose-mastzellaktivierungssyndrom-mcas/925-idiopathisches-mastzellenaktivierungssyndrom-ein-neues-krankheitsbild.html

This week's book club list is as follows (enjoy reading and comment which your favourite is below):
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1. "Zero Limits: The Secret Hawaiian System for Wealth, Health, Peace, and More" by Vitale J., Len I.H. - If it seems like you work hard but never get anywhere, maybe the problem is something within you. Maybe the limitations holding you back come from inside you, not from the outside world. Zero Limits presents a proven way to break through those self-imposed limitations to achieve more in life than you ever dreamed.
2. "The Probiotic Solution: Nature's Best-Kept Secret for Radiant Health" by Mark A., Dr Brudnak - In The Probiotic Solution, Dr. Mark Brudnak states a greater truth: "Disease begins from an imbalance in the body." Good health is a dance on the tightrope of balance. Lose your balance for long enough-and you plunge toward crisis-if not death. Find and maintain balance-and you can enjoy the fruits of a happy, healthy life. It's the law of nature.Whatever causes imbalance, causes ill health-be it cancer, heart disease, autism, diabetes or obesity.
3. "The Bible secret of divine health" by Gordon Lindsay - In this book is revealed one of the greatest secrets of practical living found in the Bible. It recognizes Divine healing as God’s promise for the believer but—and this is important—it goes further. Much teaching on Divine healing misses the profound truth that God intends that his children should not be sick at all—that they should prosper and be in health even as their soul prospers.
4. "The Low Carb Myth: Free Yourself from Carb Myths, and Discover the Secret Keys That Really Determine Your Health and Fat Loss Destiny " by Whitten, Ari; Smith, Dr Wade; D, M - Do Carbs Make You Fat, Hungry, and Lazy? Read to find out.
5. "The Secret Language of Your Body: The Essential Guide to Health and Wellness" by Segal, Inna - The Secret Language of your Body is a comprehensive guide to healing. In this long-awaited book, Inna Segal unveils the secrets to understanding the messages of the body and reveals the underlying energetic causes of over 200 symptoms and medical conditions. This powerful handbook explores almost every conceivable part of the human body, delving deeply into the possible reasons for problems in any given area of the body and offering a unique, step-by-step method to assist in returning the body to its natural state of health.
6. "Ikigai Diet: The Secret of Japanese Diet to Health and Longevity" by Sachiaki Takamiya - Are you interested in natural food, organic lifestyle, or macrobiotic diet? If so, this is a book for you. It has the most recent information on traditional Japanese dietary culture. If you want to be healthy, the optimal way is to model the best of the best in the field. Who are the healthiest people on the planet then? Well, Japan is considered to be the country with the longest life expectancy, and it is featured in many books including The Blue Zones and Ikigai.
7. "Dumping Iron: How to Ditch This Secret Killer and Reclaim Your Health" by P. D. Mangan - How to Ditch This Secret Killer and Reclaim Your Health is a game-changer in health and fitness. The accumulation of excess iron in the body, a condition that affects perhaps the majority of adults, leads to much higher risk of heart disease, cancer, diabetes, obesity, brain diseases such as Alzheimer’s and Parkinson’s, and shorter lifespan. Dumping Iron shows how to measure your iron levels, what the test numbers mean, and how to go about lowering iron if necessary.
8. "Breathe Smart: The Secret to Happiness, Health and Long Life" by Aaron Hoopes - Learn the secret Yoga and Tai Chi masters have known for centuries and discover one of the most fundamental dimensions of good health: proper breathing. Breathe Smart shows us how, through deep, conscious breathing we can raise the level of oxygen in the body and reap the benefits of increased energy, better health, and a stronger sense of well-being.
9. "Ancient Secret of the Fountain of Youth Cookbook (Simple, Delicious Recipes for Health & Longevity)" by Devanando Otfried Weise - This book is excellent for those who wish to embrace Food Combining i.e. what has become known as the Hay Diet. It is where one avoids mixing starch-based foods and protein-based foods in the same meal.
10. "The Calcium Factor: The Scientific Secret of Health and Youth" by Robert R. Barefoot; Carl J. Reich - Did you know that scientists have found that cancer thrives in an acidic medium, but cannot survive in an alkaline medium? Did you know that with vitamin and mineral supplements, you can lower the acidity of your body fluids and become healthy? Here's a challenge: If the answer to any or all of these questions is "No", then you owe it to yourself to read The Calcium Factor, not only for the sake of your own health, but for the sake of your family and friends.

So, which one are you picking up next or have read? Let us know with a comment and upvote and share this post and our sub bodychemistry to stay tuned for more reading lists every week!
Love, marmalada

At 55, I'm still premenopausal and have done extensive running and cycling my entire adult life. Did some weight lifting in my 20s and 30s but didn't start it again until early this year, when my trainer recommended I get a Dex scan. My doctor and I were both shocked to discover i have op - 3.1 spine and -1.6 femur. 2 years ago I severely fractured my shoulder as I was hit by a car, and I have had numerous falls mountain biking in the past couple years with no bone breaks. I eat a very healthy diet and the only downfall is I don't do dairy; I started taking calcium upon my diagnosis and I've been taking vitamin d the past 20 years. My primary doctor wants to wait a year to see how the calcium and weightlifting impact my op. She says I'm too young for drugs. As an extremely active and healthy person this diagnosis has been a major buzzkill for me, and I've avoided prescription meds my entire life. I even only took Tylenol when I got hit by the car as I refused painkillers after they finished the morphine drip. I'm looking for recommendations as to what next? Anyone know of non-pharma techniques? I've read about seeing another type of doctor, so I'll follow up with an endocrinologist. I'm in the Los Angeles area so if anyone knows of doctors who specialize in premenopausal female athletes let me know, thank you. Any advice appreciated

Two weekends ago my husband and I went out of town and when we returned, noticed that our ~11 year old DSH/Russian blue cat was slightly limping on his front left leg. We asked our trusted cat sitter, who comes 2x a day when we are gone, and she said she hadn't noticed any limping but said he did seem more stand off-ish than usual. We figured he might have just landed on it funny and decided to keep a close eye on it. The limping would stop for a day or so, but then return, and we also noticed that he was laying on the hard wood floor a lot, which is unusual for him, so we took him in to our vet.
The vet suspected a sprain or arthritis and said they would do some x-rays to be sure. After sedating him, she did a more thorough exam (he is always very spicy at the vet) and we were both SHOCKED to discover extensive and pretty severe bruising all over his left side. The vet said she had only seen this level of bruising previously with cats who had been in a severe trauma. She spotted some through his fur and then shaved him to get a better look. We were absolutely stumped as our cat is 100% indoor, and while he does have a younger and more spry sister that he occasionally plays and wrestles with, she is completely deferential to him and their play sessions never end in so much as a hiss.
We decided that he must have somehow gotten caught in something, or fallen down our stairs, but honestly were still stumped as to how this happened. The vet put him on some pain meds and said to keep a close eye on it.
The bruising hasn't really gone down and now we're noticing more swelling and purple spots under the skin on his back left paw. Even if something traumatic did happen to him the weekend we were gone, he has definitely not had anything new happen since. Our vet is completely stumped and we are about to take him in to urgent care, but eager for any and all thoughts on what this could possibly be. I have photos but some how not allowed to upload them here.
His only other medical issues are IBD (diagnosed ~2 years ago, treated with Rx food, a low dose of prednisilone and vitamin B injections) and cardio myapothy (diagnosed ~2 months ago, given a cardiac supplement and daily enalapril to treat). He got a full ultrasound 2 months ago for his cardio appointment and full blood work then and again during his most recent X rays and the vet didn't see anything that could be causing this. He is slightly anemic and white/red cell counts are slightly off, but nothing that she would consider out of the ordinary for his other issues.
UPDATE: After more blood work tonight he is very anemic (red blood cells at 18%) and abnormal clotting. Will likely get a blood transfusion overnight to stabilize him enough to run more tests.
Age: 11
Sex/Neuter status: neutered
Breed: DSH/Russian Blue
Body weight: 10.8
History: Above
Clinical signs: Above
Duration: First noticed April 28 - limping has improved but brusing has not
Your general location: east coast USA

If you read my last post, then you already know I'm new to knowing I have hypertension and have only begun medication April 29th when my BP was 177/100 at the doctor's office. I'm also aware that it will be more difficult to lower it because I am on Vyvanse for ADHD and it raises it. I'm currently a stay-at-home mom but you can barely even call it that lol I'm more of a housewife since my kids are all grown up except for one who is 15 and practically an angel. Of course I'm still busy and I always have lots to do, but my point is comparatively speaking to when I was working and housewifing I have nowhere near a high level of stress. This also may come across like I'm anxious or stressed out about my BP, but I assure you.. it's more of a wtf feeling than anxiety. What I am is confused. It was overwhelming at first but I did some research and talked to people here and elsewhere and thought I understood it better. Now I just feel like I'm either doing something wrong or my expectations are too high. Hence, asking other people to weigh in with their experiences.
It has been 13 days now since this began. I started at 5mg Amlopidine, went to 10mg. I went from drinking pots of coffee to drinking 2 cups maximum but usually only 1 and even further to getting decaf to try to lower my caffeine intake as much as possible. I'm watching my salt intake, and only allowing myself to indulge my raging sweet tooth on Saturdays. Of course it takes time for medication to really take effect but I assumed with the lifestyle changes there would be at least minor improvement. I assumed incorrectly lol. At my follow up on May 10th my doctor said it's still too high and switched me from 10mg amlopidine to Twynsta 80/10 and booked another follow up for Wednesday. He clearly thought it should have been lower than it was not only in his office but also on average at home. I have to go back again in 2 days and unless it suddenly drops right now it's safe to say it's still going to be high when I have my second follow up.
In monitoring my BP at home I see it's often just high for no good reason that I can tell. For example: I woke up today with the pulsing in my ear and I could feel my heartbeat across my whole chest. After going to the bathroom and drinking water, I got back into bed and read for a while before I checked my BP and it was 162/93. I could understand if I was doing things or felt anxious or whatever but I was sleeping and then reading a book! I also know that other people are getting way higher numbers than that and it could definitely be worse so I'm not panicking but it just seems like it shouldn't be popping off like that when I'm at rest. Its done this multiple times now and it lasts a long time. I have been awake for 5 hours now and I tell it's still high right now.
I had blood work, I saw the reports.. my MCH was low and my platelets were high but ferritin was normal. I also have thyroid antibodies but the other thyroid indicators were normal. Everything else was normal other than vitamin d which was extremely deficient, so I'm taking supplements for that. My doctor was totally unconcerned about the MCH, platelets and antibodies claiming it's all good.
I added that part about the blood work because my kidney function is apparently normal and according to my doctor I'm healthy. I'm not stressed out beyond the normal level of chaos that exists in a person with ADHD. So it sounds logical to me that cutting out/down coffee, lowering salt intake, drinking more water, doing all the things I thought I was supposed to do would at least be lowering my averages but it's not. I don't have the temporary spikes due to these changes but the sudden jumps that last still happen. This is why I feel like I'm either doing something wrong or I'm just expecting too much too fast.
How long does it normally take for people to see improvement that a doctor can see? Is there something you discovered was actually making your recovery more difficult that you didn't expect? Instead of trying to sit down and relax when I can feel it going up should I do the opposite and push through it?

A lot of people from this subreddit have been asking this question and i got this article together to answer that question. I hope it helps. Cheers.

I honestly have found great help when i started taking Omega 3 in a daily basis, Vitamin B1 B6 B12, enough zinc, magnesium and Vitamin D.
PS : for those who also want to increase their testosterone, improving your mood and lowering Cortisol greatly helps.

Stress Reduction

Our bodies release cortisol when stressed. Cortisol decreases serotonin levels in the body, by increasing serotonin reuptake. Too much cortisol can increase your risk of developing mental health disorders. That is why reducing mental stress can help balance cortisol levels and increase serotonin
Many of the lifestyle changes below can be used to decrease stress.

Mood Improvement

Serotonin impacts our mood, but mood also affects serotonin production. Studies using brain imaging (PET), showed that brains of people who are happy produce more serotonin than brains of people who are sad
Therefore, engaging in activities and doing things that make you happier can help boost serotonin production.
In addition, studies show that social interactions also influence serotonin levels. Spend more time with people who make you feel good in general

Exercise

Fatigue, as a result of exercise, increases the amount of tryptophan that can cross the blood-brain barrier (by decreasing BCAA levels) and thereby boosts serotonin production. Psychological benefits of physical exercise can be more readily achieved with consistent aerobic exercise training
Mice that ran on treadmills had higher levels of serotonin compared to mice that remained inactive. Brain tryptophan remained high even after exercise

Getting More Sun

It has been long known that bright light helps treat seasonal depression. But several studies suggest that light is also an effective treatment for other forms of depression
People have higher serotonin levels in the summer compared to winter
In fact, our modern way of life, in which we spend a lot of time indoors, may be depleting our serotonin levels, thereby making us more vulnerable to mood disorders
Pioneer studies suggest that our skin may produce serotonin when exposed to sunlight
In addition, you need vitamin D to produce serotonin, and sun to produce vitamin D
Therefore, going outside and spending more time in the sun on a regular basis is a great way to boost your serotonin levels.

Yoga and Meditation

A review of over 200 peer-reviewed RCTs, clinical trials, and meta-analyses studying complementary and alternative medicine suggest that yoga and meditation may help uplift mood and improve symptoms of mild, moderate, and treatment-resistant depression
In fact, meditation activates many parts of the brain important for understanding the self, emotions, problem-solving, adaptability, and increasing awareness. Serotonin plays a role in wakefulness, along with other neurotransmitters, which are all raised in meditators
Thirty minutes of yoga and breathing exercises improved mood in a study of 71 healthy adults

Psychotherapy

Psychotherapy or counseling may change brain chemistry and even increase serotonin activity (by increasing serotonin receptors). In a (DB-RCT) study of 23 patients with depression who participated in psychotherapy for 4 months, therapy significantly increased serotonin activity and improved symptoms of depression

Eat to Increase Serotonin

Tryptophan is the amino acid building block for serotonin. Tryptophan is not produced by the body, so it must be taken in through diet.
Current research shows that unlike purified tryptophan, consuming tryptophan-rich foods does not necessarily increase brain serotonin. That’s because tryptophan-rich foods, such as meat, dairy, fruits, and vegetables, also contain many other amino acids. Tryptophan has to compete with these other amino acids for transport across the blood-brain barrier
On the other hand, lack of dietary tryptophan (compared to other amino acids) may lead to lower blood and brain tryptophan levels, decreasing serotonin production. Increased BCAAs also lower tryptophan and serotonin, as well as dopamine in the brain. This may be especially problematic for people who take protein powders to enhance exercise performance

Carbs

Consuming carbs increases serotonin levels by increasing the transport of tryptophan into the brain
However, you should use other methods to boost your serotonin, as increasing carbs in your diet can have a plethora of negative effects.

which Supplements can Increase Serotonin?

L-Tryptophan and 5-HTP

In the body, L-tryptophan is used to make 5-HTP from which serotonin is made. Taking L-tryptophan may raise plasma serotonin, improving cognitive, motor, or gut issues in those who are deficient
A protein called alpha-Lactalbumin from milk contains more tryptophan than many other proteins. In a (DB-RCT) study of 18 inpiduals, 12 grams of alpha-Lactalbumin increased the amount of tryptophan in blood plasma by 16% after 90 minutes
In another (DB-RCT) study, 12.32 grams of tryptophan increased blood tryptophan by 43% after 1.5 hours and improved memory in 23 subjects vulnerable to high stress
In a pilot study of 13 female patients experiencing premenstrual syndrome (PMS), 6 grams of L-tryptophan taken daily for 14 days improved mood, irritability, difficulty sleeping, and carbohydrate craving
Tryptophan can be purchased in the form of L-tryptophan supplements. 5-HTP (5-hydroxytryptophan) supplements are also available. It is important to note that 5-HTP is not the same as 5-HT, which is the chemical name for serotonin. 5-HTP freely crosses the blood-brain barrier (serotonin itself does not) to be converted into serotonin

Probiotics

In the digestive tract, probiotics restore the gut microbiome and influence the gut-brain axis. Gut bacteria are important because they can produce tryptophan, from which serotonin is made. Many mental health disorders, such as Parkinson’s disease, are linked to less perse or fewer gut bacteria
In a study (DB-RTC), an 8-week probiotic regimen (2.0 x 109 CFU/g of Lactobacillus helveticus and 2.0 x 109 CFU/g of Bifidobacterium longum) increased tryptophan levels in 110 inpiduals with depression. Increased tryptophan can increase serotonin production
A probiotic (Bifidobacteria infantis) given to rats for 14 days raised levels of blood tryptophan

Vitamin D

Vitamin D helps the body make, release, and use serotonin in the brain. Vitamin D activates an enzyme that converts tryptophan into serotonin. If vitamin D levels are low, our brains make less serotonin. Thus, increasing vitamin D intake increases serotonin levels, reducing the risk of mental health disorders
A cohort study of over 9K subjects demonstrated that taking vitamin D supplements during the first year of life was correlated with a 77% reduced risk of schizophrenia. In other words, preventing low vitamin D levels early in life may reduce the chance of having schizophrenia later in life

Omega-3 Fatty Acids

While vitamin D helps neurons make serotonin, the omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help neurons release serotonin and improve its activity (increasing serotonin receptor sensitivity). Fish, such as salmon or trout, are high in omega-3 fatty acids. The omega 3 fatty acid supplements are also sold as fish oil capsules
Inadequate omega-3 fatty acids intake may increase susceptibility to psychiatric illnesses, including depression
In a (DB-RCT) study of 49 patients that repeatedly self-harm themselves, 1.2 grams of EPA and 0.9 grams of DHA capsules daily for 12 weeks reduced suicidal thinking by 45% and depression by 30%
An observational study of 256,118 Japanese participants, discovered that people who ate fish daily had lower rates of suicidal thoughts compared to people who did not eat fish daily. In another observational study of 1,767 Finnish subjects, consuming fish less than twice a week was associated with a higher risk of depression and suicidal thinking
In rats, low levels of omega-3 fatty acids (specifically alpha linoleic acid) are associated with lower serotonin activity, while DHA deficiency reduces brain serotonin in piglets
Reduced intake of both EPA and DHA by pregnant rats resulted in less production, storage, release, and activity (receptor function) of serotonin in the brains of their offspring. Serotonin was not only reduced in the mothers’ brains but also its availability and production were reduced by (65% and 29%, respectively) in the brains of newborn rats

St. John’s Wort

St. John’s Wort is a popular medicinal plant (Hypericum perforatum) used as an antidepressant for mild depression.
The plant increases serotonin in animals, similar to typical antidepressants, but with fewer side effects
In a review (of 35 studies) of 6,993 patients with depression, St. John’s Wort standalone therapy improved mild to moderate symptoms as well as antidepressants and better than placebo. The typical dose is 300 mg of the extract 3 times per day for at least 4 weeks

S-Adenosyl Methionine (SAMe)

SAMe is needed to produce serotonin
It is a naturally occurring compound that plays a role in methylation, energy breakdown and may help patients with major depressive disorder (MDD) who are not responding to conventional, synthetic antidepressants
In a (DB-RCT) study involving 73 MDD inpiduals unresponsive to drug therapy, 800 mg twice a day improved symptoms of depression compared to the placebo
In a (DB-RCT) study of 144 inpiduals with MDD, 1,600 – 3,200 mg of SAMe daily for 12 weeks significantly improved mood
A review of 132 studies (115 CT and 17 preclinical) concluded that SAMe can be useful not just for depression, but for an array of mental health disorders, such as substance abuse and psychosis

Vitamin B

Lack of vitamin B may be associated with the onset of mental health disorders. The body needs Vitamin B6 to make neurotransmitters like serotonin from 5-HTP (Vitamin B acts as enzyme cofactor)
Vitamin B12 and folate (vitamin B9) are necessary for the folate cycle, which helps convert tryptophan into serotonin (by producing and recycling essential co-factors)
In a cohort study of 549 community-dwelling seniors, those with low vitamin B12 and B9 blood levels were more likely to have irreversible problems with cognition (memory, attention, and thought)
In Rhesus monkeys, a single dose of vitamin B6 increased serotonin production in the brain
In addition, treatment of healthy adult rats with a vitamin B mixture raised serotonin levels in the brain

Vitamin C

Vitamin C supplements over a period of 6 weeks increased brain serotonin levels in rats with drug-induced dementia

Vitamin E

Vitamin E supplementation for 8 weeks increased serotonin in rats suffering from spinal cord injury

Zinc

Zinc can target and activate serotonin receptors
In a meta-analysis of 17 observational studies, blood zinc levels were lower in depressed inpiduals compared to non-depressed inpiduals
In a study (DB-RCT), 25 mg of elemental zinc supplements daily for 12 weeks reduced depressive symptoms in a study of 37 patients with major depressive disorder
Zinc can be increased through diet in foods such as red meat, oysters, and whole grains

Magnesium

Magnesium supplements increase serotonin levels by increasing its availability (reducing reuptake) in the brain. In a (DB-RCT) study, 500 mg of magnesium per day for 8 weeks significantly improved symptoms in 60 patients diagnosed with mild to moderate depression
Magnesium is found in green leafy vegetables, nuts, and legumes

Inositol

Inositol increases the sensitivity of serotonin receptors
In one study of 30 women with a PMS mood disorder, myo-inositol reduced symptoms and improved mood given over 6 menstrual cycles
Inositol decreases depression in rats by binding serotonin receptors

Turmeric

Curcumin is the active component of turmeric. In stressed rats, curcumin extended the length of time serotonin stays active in the brain (by blocking the reuptake of serotonin). It also improved cognition and reduced serum corticosterone, a cortisol equivalent, in rats
In mice, a single dose of curcumin (10 – 80 mg/kg) increased serotonin levels

Velvet Bean

Mucuna pruriens, known as the velvet bean, combats Parkinson’s disease better than the standard treatment (levodopa) in rats. In addition to being a source of dopamine, the long-term use of the powder form of Mucuna pruriens also restored serotonin levels in rat brains

L-Theanine

L-theanine, an amino acid found in tea leaves (e.g. green, black, or oolong tea) and Bay Bolete mushrooms, has relaxing effects on the mind. Green tea has the highest concentration of L-theanine
In a cohort study of over 42K Japanese inpiduals, those who consumed at least 5 cups of green tea a day experiences less psychological distress that is often associated with reduced serotonin
In rat studies, L-theanine raised serotonin levels in the brain

Rhodiola

Rhodiola rosea is a flowering plant that may help improve anxiety and depression. In a (DB-RCT) clinical trial of 89 patients with mild to moderate depression and low serotonin, Rhodiola rosea extracts (340 mg/day and 680 mg/day) for 42 days improved overall depression, including insomnia and emotional instability
In 70 depressive rats suffering from chronic mild stress and serotonin deficiency, Rhodiola extract (1.5, 3, or 6g/kg) for 3 weeks restored normal levels of serotonin

Saffron

Safranal, one of the main active components of saffron (Crocus sativus), increases serotonin availability in the brain (by blocking reuptake)
A meta-analysis (5 RCTs) of 177 participants concluded that 30 mg per day of saffron capsules can improve symptoms of depression in adults with major depressive disorder within 6 to 8 weeks

Psychedelics

Psychedelics are hallucinogenic drugs such as lysergic acid diethylamide (LSD) and psilocybin mushrooms. Psychedelics can stimulate serotonin activity (by directly binding to serotonergic receptors and also increasing their number), raise serotonin levels, and reduce its breakdown
In a recent pilot study (DB-RCT) of 12 patients with anxiety, 200 μg of LSD significantly reduced self-reported anxiety. LSD was given in a safe psychotherapeutic environment with medical supervision to avoid side effects
In a (DB-RCT) study of 17 healthy inpiduals, psilocybin (215 micrograms/kg) enhanced mood, increased goal-directed behavior and decreased recognition of negative facial expressions
Though psychedelics can activate serotonin signaling, unsupervised use may lead to serious psychological consequences. Certain plant hallucinogens, as well as synthetic hallucinogens, can be especially toxic. Using this substance should be under professional supervision.

Magnolia Tree

The bark and seed cones of the Magnolia tree (Magnolia officinalis) appear to have anti-stress, anti-anxiety, and antidepressant effects
20 and 40 mg/kg of honokiol and magnolol, the main components of Magnolia officinalis, restored low levels of serotonin in rats with chronic mild stress
Magnolia bark and ginger rhizome are commonly used to treat mental disorders in traditional Chinese medicine (TCM). 30 mg/kg of a magnolia bark and ginger rhizome mixture increased serotonin in the brains of depressed mice

Essential Oils

Essential oils are commonly used to reduce anxiety, stress, low mood, and other mental health disorders. Smelling the essential oils (inhalation) can activate pathways in the brain to boost serotonin and dopamine production
In a study of aromatherapy in 60 elderly patients with depression (RCT), 5 ml of essential oil mixture (containing lavender, sweet orange, bergamot, and almond oil) increased serotonin levels after application two times a week for 8 weeks
Ylang-ylang essential oils increased serotonin levels in mice brains (hippocampus)
Bitter orange is an essential oil that reduced anxiety and improved mood by boosting serotonin activity in mice after 14 days of use
Lavender oil blocked the breakdown/reuptake of serotonin in cell studies

Valerian

The root of the Valerian plant increases serotonin levels and activity (by decreasing its turnover)
Valerian may help with irritable bowel syndrome. In a rat study, components of the Valeriani root balanced overactive serotonin in the gut (colon) and serum
Valeriana officinalis root extract prevented the breakdown of serotonin in mice exposed to stress

Apigenin

Apigenin is a nutrient in citrus fruits that may improve cognition and behavior as well as symptoms of depression and stress
In mouse models, 20-day treatment with apigenin (10 and 20 mg/kg) increased serotonin levels, and decreased anxious behavior
Apigenin was able to reduce the impact of chronic mild stress in rats by increasing serotonin availability and reducing its breakdown

Berberine

Berberine is a salt derived from plants in the Berberis family (the roots, rhizomes, stems, and barks), including barberry, tree turmeric, Oregon-grape, and others. It blocks the enzyme MAO-A, which breaks down serotonin, thereby raising serotonin levels
A single berberine dose increased levels of serotonin by 47% in the brains of depressed mice. Long-term treatment with berberine (5 mg/kg for 15 days) increased serotonin by 19%
Mice given berberine in a different study had increased serotonin levels in regions of the brain (hippocampus and frontal cortex) important for memory and mood

Acetyl-L-Carnitine

Carnitine may increase serotonin in the cerebral cortex, a region of the brain involved in cognition and memory
Acetyl-L-carnitine (ALCAR) is a modified form of carnitine, a common dietary supplement sold in health food stores. ALCAR protects the brain and may help with depression. In mice, it increased levels of serotonin in the brain when given daily for 25 days

Lithium

Lithium has long been used in the treatment of mental disorders such as bipolar disorder. It works by increasing serotonin activity in the brain

Physical Treatments that Increase Serotonin

Neurofeedback

Neurofeedback allows inpiduals to consciously change their brain activity (EEG waves) and therefore modify their behavior and cognition. Some of its clinical uses are for migraines, ADHD, and PTSD
In a study (RCT), neurofeedback (30 minutes, 5 sessions weekly, 4 weeks) was applied to 40 patients with fibromyalgia syndrome (FMS). FMS patients have lower serotonin and widespread pain in their muscles and bones. After 2 weeks, patients experienced less pain, fatigue, anxiety, and depression

Massage

Massage therapy decreased cortisol and raised serotonin and dopamine in a broad population with stress-related health problems in 3 studies
In one (RCT) study, 24 adults with low back pain were either given two 30 minute massages per week or subjected to standard relaxation procedures over the span of 5 weeks. Urine serotonin levels were higher in inpiduals who received massage therapy

Acupuncture

In a randomized clinical trial, 75 women with fibromyalgia, acupuncture increased levels of serotonin in the serum, compared to placebo
In rats, acupuncture-like stimulation increased serotonin activity in certain regions of the brain

Light Therapy

When sun exposure is not possible, bright light therapy can help increase serotonin levels
Bright light therapy (photobiomodulation) shows promising results for depression based on clinical trials
In a study of 10 women with chronic headaches (observational), 34 seconds daily use of low-level laser therapy (LLLT) significantly increased serotonin levels after just 3 days
In a study of 25 drug-free hospitalized veterans with depression or bipolar disorder, bright white light improved depressive symptoms. However, further testing needs to be done on the negative consequences of long-term light treatment

Vagus Nerve Stimulation

Long-term vagus nerve stimulation (14 days) increased serotonin levels in rat brains
In rats, sustained vagus nerve stimulation for 14 days also increased the action of serotonin

Testing Serotonin

Serotonin that gets released into the blood gets rapidly broken down in the liver and lungs, to inactive metabolites (such as 5-HIAA) that are excreted in urine . That is why normally, blood and urine contain very small amounts of serotonin. Larger quantities of serotonin in the blood/urine can be found in people with serotonin-producing tumors (carcinoid tumors).
Beware of the use of urine serotonin levels to check for “neurotransmitter imbalances”. While the companies providing these tests state that the levels in urine correspond to brain neurotransmitter levels, science has repeatedly shown that this is not the case
Serotonin doesn’t cross the blood-brain barrier. Even if it did, it is released intermittently and influenced by many different stimuli. Furthermore, levels differ within different parts of the brain. And finally, values differ for the same person from one day to another
In addition, companies have been known to intentionally use extremely narrow ranges, without any scientific support whatsoever, in order to sell supplements to their clients
If you do have neurotransmitter imbalances in the brain, more reliable tests of serotonin levels are cerebrospinal fluid tests or measurements of serotonin in blood platelets
A PET scan is the only direct way to detect changes of serotonin production in specific areas of the brain
Serotonin Risks and Safety
Excess serotonin may result in serotonin syndrome, which can be fatal. Usually, though, serotonin syndrome is a result of drug interactions. No cases have been observed just from safe, natural approaches
MDMA, LSD, and other synthetic drugs may cause serotonin syndrome, and should not be taken without medical supervision or outside a psychotherapeutic environment
Most of the studies mentioned above were performed on adults. More research involving children is needed in order to determine safety.
Abnormally heightened levels of serotonin (hyperserotonemia) is a consistent finding in inpiduals with autism. Pregnant women with hyperserotonemia are more likely to give birth to children with autism

Drug Interactions

The use of St. John’s Wort, SAMe, or lithium simultaneously with serotonergic drugs like selective serotonin reuptake inhibitors (SSRI), monoamine oxidase inhibitors (MAO-I), and triptans, can increase the risk of serotonin syndrome, a life-threatening and potentially fatal condition

Limitations and Caveats

Some of these studies have fairly small sample sizes. Additionally, many of these natural methods of increasing serotonin in the body have only been tested in animals and need further research in humans through clinical trials.
In addition to the concentration of serotonin, both the number of serotonin receptors and their sensitivity may also play an integral role in determining serotonin activity.
Though serotonin is mostly made, stored, and released in the gut, serotonin acts as an important neurotransmitter in the brain. Some of these natural remedies and supplements need further testing to determine if they are able to cross the blood-brain barrier. Long-term application of these remedies should also be further studied.

WEIGHT MANAGEMENTWeight management through balanced diet involves maintaining a balance between the calories consumed and those expended through physical activity. It is a holistic approach to achieving and maintaining a healthy weight for overall well-being. Effective weight management encompasses healthy eating habits, regular physical activity, and mindful lifestyle choices. By adopting a balanced diet rich in nutritious foods and incorporating regular exercise into one's routine, individuals can not only reach and maintain a healthy weight but also improve their overall health. It's important to focus on sustainable lifestyle changes rather than quick-fix solutions, promoting long-term success in weight management and overall wellnessSome weight management tips from our expert1.Balanced Diet: Focus on a well-rounded, balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. above all Portion control is key to managing calorie intake.2.Stay Hydrated: Drink an adequate amount of water throughout the day. however Sometimes, the body can confuse thirst with hunger, leading to unnecessary calorie consumption.3.Regular Exercise: Incorporate both cardiovascular exercises (like walking, running, or cycling) and strength training into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week.4.Mindful Eating: Pay attention to your eating habits. Eat slowly, savoring each bite, and listen to your body's hunger and fullness cues. Avoid distractions like TV or smartphones during meals.5.Limit Processed Foods: Minimize the intake of processed and sugary foods, as they often contribute empty calories and lack essential nutrients. Instead eat low calorie food items.For instance nuts ,fruits,leafy veggies,etc.6.Get Enough Sleep: Lack of sleep can disrupt hormones related to hunger and stress, leading to weight gain. Aim for 7-9 hours of quality sleep each night.7.Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing, or yoga. Stress can lead to emotional eating, affecting weight management.8.Regular Meals and Snacks: Aim for regular, balanced meals throughout the day to avoid extreme hunger, which can lead to overeating. Include healthy snacks if needed.9.Set Realistic Goals: Establish achievable and realistic weight management goals. Small, gradual changes are more likely to be sustainable in the long run.10.Consult a Professional: If needed, seek guidance from a registered dietitian or healthcare professional for personalized advice and support on your weight management journeyWhat is a balanced diet looks like
A balanced diet for weight management includes a variety of nutrients in appropriate proportions to support overall health while achieving and maintaining a healthy weight. Here are some general guidelines for a balanced diet:

• Be mindful of portion sizes to avoid overeating. Use smaller plates, bowls, and utensils to help control portions.
• Listen to your body's hunger and fullness cues, and eat slowly to give your body time to recognize when it's satisfied.
  
• nclude a variety of colorful vegetables and fruits in your diet. These are rich in vitamins, minerals, antioxidants, and fiber.
  
• Aim for at least 5 servings of fruits and vegetables each day.
  
• Drink plenty of water throughout the day. Sometimes, thirst is mistaken for hunger.
  
• Limit sugary drinks, sodas, and high-calorie beverages.
  
• Choose whole, minimally processed foods over highly processed and refined options. Whole foods tend to be more nutrient-dense and satisfying.
  
• Read food labels to understand the ingredients and nutritional content.
  
• Allow yourself occasional treats or indulgences in moderation to maintain a healthy relationship with food.
  
• Be flexible and adjust your diet based on your individual needs and lifestyle.
  

It's important to note that individual nutritional needs may vary, and it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice tailored to your specific health goals and conditions.
MeditationTitle: "Embarking on a Journey Within: The Transformative Power of Meditation"IntroductionIn the fast-paced world we live in, finding moments of stillness and tranquility has become a rare commodity. Amidst the chaos, meditation stands as a timeless practice that not only provides solace but also unlocks the door to profound self-discovery and inner peace. Join me on a journey into the realm of meditation, where we explore its origins, benefits, and practical tips for incorporating this ancient art into our modern lives.The origin of meditationDelve into the historical roots of meditation,through tracing its origins from ancient Eastern traditions to its global embrace in contemporary society.Above all Explore how various cultures have contributed to the diverse tapestry of meditation practices, revealing a rich tapestry of techniques and philosophiesThe Science Behind MeditationUncover the scientific underpinnings of meditation and its impact on the mind and body. From changes in brain waves to the release of stress-reducing hormones, discover how meditation positively influences our overall well-being. Explore studies that validate the effectiveness of meditation in reducing anxiety, improving focus, and enhancing emotional resilience above all Types of MeditationDive into the vast array of meditation techniques, firstly mindfulness and transcendental meditation to loving-kindness and Zen meditation. Understand the unique characteristics of each approach and explore how different methods cater to diverse individual preferences and needs. however This section will guide readers in finding the meditation style that resonates most with them.Benefits Beyond the CushionBeyond the immediate sense of calm, meditation bestows a myriad of benefits that extend into our daily lives. Explore how regular meditation practice enhances emotional intelligence. as a result it fosters creativity, and cultivates a greater sense of empathy. Delve into real-life stories of individuals who have experienced profound transformations through their meditation journey.Overcoming Common ChallengesEmbarking on a meditation journey isn't always smooth sailing. Address common challenges such as restlessness, difficulty maintaining focus, and the persistent inner chatter that many beginners encounter. Discover practical tips and strategies to overcome these obstacles and cultivate a consistent and rewarding meditation practice.Integrating Meditation into Daily LifeExplore practical ways to seamlessly integrate meditation into our busy lives. From short mindfulness exercises during hectic workdays to incorporating meditation into morning rituals and bedtime routines, discover how to make meditation a sustainable and fulfilling part of your daily routineConclusionAs we conclude our exploration of meditation, reflect on the transformative potential it holds for each of us. Embrace the power of stillness and self-discovery, and embark on your own journey within. similarly Through the practice of meditation, we can cultivate a profound sense of well-being and resilience, ultimately enriching our lives and those around us

Have you ever felt you were missing something in your journey towards optimal health? I know I have. As I strive to take care of my well-being and enhance my overall wellness, I realise the importance of finding the right products to support me. That’s why I turned to Amazon, a platform known for its vast selection of health and wellness supplements.
Boost Your Health Journey: Start Exploring Amazon’s Wellness Essentials!
In this article, we will embark on a journey together, exploring the world of health and wellness products available on Amazon. From vitamins and minerals to herbal remedies and dietary supplements, we will discover many essentials that can help us prioritize our health. Join me as we delve into the wonders of Amazon’s offerings and uncover the secrets to enhancing our well-being.

Key Takeaways:

• Amazon is a treasure trove of health and wellness supplements.
• Exploring vitamins, minerals, herbs, and dietary supplements can support your overall well-being.
• Discover the secrets to optimal health by selecting the right products for your unique needs.
• Enhance your well-being by incorporating health and wellness supplements into your daily routine.
• Explore user reviews and recommendations on Amazon to inform your supplement choices.

The Importance of Health and Wellness

In today’s fast-paced world, it’s easy to neglect our health and well-being. The constant demands of work, family, and daily life can leave us feeling exhausted and overwhelmed. However, taking care of our physical and mental well-being should be a top priority. It is the foundation upon which we build a fulfilling and vibrant life. This is why health and wellness should never be taken for granted.
When we prioritize our health and wellness, we reap numerous benefits. Not only do we have more energy to tackle everyday challenges, but we also experience improved mental clarity and focus. We can better manage stress, boost our immune system, and enhance our overall quality of life.
Incorporating supplements into our daily routine can be a powerful tool in our wellness arsenal. These supplements are formulated to provide essential nutrients that may be lacking in our diets, helping to fill those nutritional gaps. Whether it’s vitamins, minerals, or herbal remedies, these supplements can support our body’s natural functions and promote optimal health.

“Health is not valued until sickness comes.”
- Thomas Fuller

By proactively caring for our health and wellness, we can prevent illnesses and minimize the risk of developing chronic conditions. Through proper nutrition, exercise, and a balanced lifestyle, we can strengthen our bodies and fortify our immune system. And when we enhance our well-being, we are better equipped to face life’s challenges with resilience and vitality.

Boost Your Health Journey: Start Exploring Amazon’s Wellness Essentials!

Investing in Our Future

When we invest time and effort into our health and wellness, we are investing in our future. By adopting healthy habits and incorporating supplements that support our well-being, we are laying the groundwork for a long, fulfilling life. We are giving ourselves the gift of vitality, longevity, and the ability to enjoy every moment to its fullest.
So, let us embrace the importance of health and wellness. Let us prioritize self-care and make conscious choices that support our overall well-being. By doing so, we can unlock our true potential and live a life of health, happiness, and fulfilment.

Amazon: A Hub for Wellness Products

In today’s digital age, Amazon has emerged as a leading platform for all our shopping needs. But did you know that it also offers an extensive selection of wellness products? From vitamins and minerals to herbs and dietary supplements, Amazon has become a go-to hub for individuals seeking to optimize their health and well-being.
With just a few clicks, you can explore a vast array of wellness products on Amazon, conveniently blending the world of e-commerce with the pursuit of a healthier lifestyle. The platform’s user-friendly interface allows you to navigate through various categories and filter options, making it easy to find products that align with your health goals.

Explore. Compare. Empower.

One of the key advantages of shopping for wellness products on Amazon is the ability to explore a wide range of options. Whether you’re searching for specific vitamins, minerals, or dietary supplements, Amazon offers an extensive inventory that caters to diverse health needs and preferences.

Amazon’s diverse range of wellness products empowers individuals to take control of their health and make informed choices that align with their unique needs.

By comparing different brands, reading product descriptions, and analyzing user reviews, you can make confident decisions about the wellness products that best suit you. The abundance of information and customer feedback allows for an educated selection process, giving you the peace of mind that you are investing in the right products for your well-being.

Quality Assurance and Peace of Mind

Amazon’s commitment to quality assurance ensures that the wellness products available on the platform meet rigorous standards. Through partnerships with reputable brands and sellers, Amazon prioritizes customer satisfaction and safety.
Additionally, Amazon’s transparent feedback system allows customers to share their experiences, providing valuable insights into the effectiveness and reliability of different wellness products. By leveraging the collective wisdom of the Amazon community, you can make well-informed choices and discover products that have garnered positive reviews and recommendations.

Unlock Your Wellness Potential on Amazon

Whether you are looking to boost your energy levels, support your immune system, or enhance your overall well-being, Amazon’s collection of wellness products has something for everyone. The platform’s convenience, variety, and commitment to customer satisfaction make it an ideal destination for individuals seeking to prioritize their health.
So why wait? Start your journey towards better health today by exploring the wealth of wellness products available on Amazon. Empower yourself with the tools to enhance your well-being and embrace a vibrant, fulfilling life.

Navigating the World of Vitamins and Minerals

When it comes to optimizing our health, understanding the importance of vitamins and minerals is essential. These micronutrients play a crucial role in our body’s proper functioning, supporting everything from immune health to energy production. On Amazon, you’ll find a vast array of options catering to different nutritional needs and preferences, making it easier than ever to navigate the world of vitamins and minerals.
Vitamins are organic compounds that our bodies need in small amounts to perform various functions. They are classified into two categories: fat-soluble vitamins (such as vitamins A, D, E, and K) and water-soluble vitamins (including vitamin C and B vitamins). Each vitamin has its specific role, supporting different areas of our health. Minerals, on the other hand, are inorganic elements that our body requires for proper functioning. They include essential minerals like calcium, magnesium, iron, and zinc, among others.
Choosing the right vitamins and minerals for your unique health requirements can feel overwhelming. However, with the wide selection available on Amazon, you can find products suitable for every lifestyle and dietary preference. Whether you’re looking for a comprehensive multivitamin or a specific nutrient supplement, navigating the world of vitamins and minerals has never been easier.
Boost Your Health Journey: Start Exploring Amazon’s Wellness Essentials!

How to Choose the Right Vitamins and Minerals

When selecting vitamins and minerals, it’s essential to consider a few key factors to ensure you’re getting the most out of your supplements:

• Consult a healthcare professional: If you have specific health concerns or conditions, it’s always a good idea to seek guidance from a healthcare professional who can provide personalized advice.
• Identify your nutritional needs: Assessing your current diet and identifying any nutritional gaps can help you determine which vitamins and minerals you may need to supplement.
• Read product labels: Examine the labels of supplements carefully to understand the ingredients, dosage, and any potential allergens or interactions.
• Consider your lifestyle: Choose supplements that align with your lifestyle, taking into account factors like dietary restrictions, exercise levels, and any specific health goals you may have.

“Remember, supplements should never replace a balanced diet. They are meant to complement your overall nutrition and support your well-being.”

By taking these considerations into account, you can make informed choices and find the right vitamins and minerals to support your unique health requirements. Remember, supplements should never replace a balanced diet. They are meant to complement your overall nutrition and support your well-being.

Exploring the Power of Herbal Remedies

Herbal remedies have a longstanding history of promoting wellness and addressing a variety of health concerns. These natural remedies, derived from plants and herbs, have been utilized for centuries for their potential benefits. Today, we have the opportunity to delve into the realm of herbal supplements available on Amazon and unlock nature’s healing power.
When it comes to herbal remedies, their effectiveness lies in the harmonious combination of active compounds found in various plant parts. Many plants contain bioactive compounds that can support our overall well-being in different ways. From providing immune support to promoting relaxation and supporting cognitive function, herbal remedies offer a holistic approach to wellness.
One of the advantages of exploring herbal remedies on Amazon is the wide range of choices available. From well-known herbal supplements like echinacea and ginkgo biloba to lesser-known remedies like ashwagandha and turmeric, there is a rich selection of herbal products to support your health journey. Additionally, Amazon provides detailed product descriptions and customer reviews, allowing you to make informed decisions based on the experiences of others.

The Potential Benefits of Herbal Remedies

“Nature itself is the best physician.” — Hippocrates

Nature has provided us with a bounty of medicinal plants, each offering unique benefits. Below are some examples of herbal remedies and their potential benefits:

1. Echinacea: Known for its immune-boosting properties, echinacea may help support a healthy immune system and enhance the body’s natural defence.
2. Ginkgo Biloba: This herb has been linked to improved cognitive function and memory, making it a popular choice for those seeking mental clarity.
3. Ashwagandha: Ashwagandha is renowned for its stress-relieving properties and may support overall well-being by promoting a sense of calm and relaxation.
4. Turmeric: Curcumin, the active compound in turmeric, possesses powerful anti-inflammatory properties and may aid in joint health and overall inflammation management.

While these examples highlight the potential benefits of herbal remedies, it’s important to note that individual experiences may vary. It’s always recommended to consult with a healthcare professional before incorporating new supplements into your routine, especially if you have any pre-existing health conditions or are taking medications.
Embrace the power of nature’s remedies and explore the world of herbal supplements available on Amazon. Support your well-being naturally and holistically, making informed choices that align with your health goals and aspirations.
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Unleashing the Potential of Dietary Supplements

When it comes to supporting your health and well-being, dietary supplements can play a vital role in complementing your nutritional intake. With a vast array of options available on Amazon, you have the opportunity to explore a wide range of dietary supplements that cater to your specific needs and goals. From protein powders to omega-3 fatty acids, these supplements offer a world of possibilities to enhance your overall wellness.

Enhancing your fitness journey with protein powders

For individuals looking to build muscle, improve athletic performance, or support their fitness goals, protein powders are a popular choice. Whether you opt for whey, casein, or plant-based protein, these powders are a convenient way to increase your protein intake, aiding in muscle recovery and growth. With a variety of flavours and formulations available, you can find the perfect protein powder to fuel your active lifestyle.

Unlocking the benefits of omega-3 fatty acids

Omega-3 fatty acids have gained significant attention for their potential health benefits, including supporting heart health, and brain function, and reducing inflammation. With dietary supplements such as fish oil or algae-based omega-3 capsules, you can easily incorporate these essential fatty acids into your daily routine. By supplementing with omega-3 fatty acids, you can ensure that your body receives the necessary nutrients to thrive.
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Discovering the power of multivitamins

Maintaining optimal levels of essential vitamins and minerals is crucial for overall health and well-being. While a balanced diet should provide these nutrients, dietary supplements such as multivitamins can help fill any nutritional gaps. By incorporating a high-quality multivitamin into your routine, you can support various bodily functions and ensure that your body has an adequate supply of vitamins and minerals it needs.

“Dietary supplements are not a replacement for a healthy diet, but they can be a beneficial addition to your overall wellness routine. By choosing the right supplements based on your specific needs and consulting with a healthcare professional, you can optimize your health and well-being.” — Dr. Lisa Anderson, MD

Remember, it is essential to make informed choices when selecting dietary supplements. Prioritize reputable brands, read customer reviews, and consult with a healthcare professional if you have any specific concerns or medical conditions. By unleashing the potential of dietary supplements, you can take an active role in supporting your health and embarking on a journey towards a healthier lifestyle.

The Science Behind Health and Wellness Supplements

When it comes to health and wellness supplements, understanding the science behind them is crucial. These products are designed to work synergistically with our bodies, supporting our overall well-being. Through extensive research and scientific studies, we gain valuable insights into their efficacy and the potential benefits they offer.

“Science has paved the way for a deeper understanding of how health and wellness supplements can positively impact our lives. From their formulation to their mechanism of action, scientific advancements continue to drive innovation in the field.”

One key aspect of health and wellness supplements is their evidence-based nature. Unlike fads and trends, these products have undergone extensive scientific scrutiny to demonstrate their effectiveness. Rigorous testing and clinical trials provide us with substantial data and conclusive evidence to support our claims.
Scientific research allows us to uncover the specific mechanisms by which these supplements interact with our bodies. For example, a study published in the Journal of Nutrition found that certain vitamins and minerals play essential roles in supporting cognitive function and brain health. This kind of scientific insight empowers us to make informed decisions about the supplements we choose to incorporate into our daily routines.
Moreover, science helps us understand the optimal dosages and combinations of nutrients for maximum efficacy. Through meticulous experimentation, researchers determine the right proportions and formulations to ensure that these supplements deliver the intended benefits.
It’s important to note that while science plays a vital role in understanding health and wellness supplements, it’s crucial to consult with healthcare professionals and experts for personalized guidance. They can help you navigate through the vast array of options and tailor a supplementation plan that aligns with your specific health goals and needs.
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The Science of Absorption

One aspect of science that holds particular relevance for health and wellness supplements is the concept of bioavailability. Bioavailability refers to the extent to which a nutrient or supplement is absorbed and utilized by our bodies.
Some supplements may have excellent bioavailability, meaning that they are easily absorbed and utilized, while others may have lower bioavailability, requiring additional considerations such as specific formulations or combinations to enhance absorption.
For instance, a study published in the Journal of Clinical Nutrition found that taking vitamin D supplements with a source of fat increased its absorption by the body. This highlights the importance of understanding the science behind absorption to optimize the benefits of health and wellness supplements.

The Quest for Knowledge

As science continues to advance, our understanding of health and wellness supplements expands. Ongoing research uncovers new potential benefits and further refines the efficacy of existing supplements.
By staying informed about the latest scientific discoveries, we can make conscious choices that support our health journey. Embracing the science behind health and wellness supplements empowers us to unlock the full potential of these products and live our lives to the fullest.

Tips for Choosing the Right Supplements

Selecting the right supplements can feel like a daunting task when faced with the vast array of options available. However, with some expert guidance, you can navigate through the choices and make informed decisions to support your health and wellness goals. There are several factors to consider when choosing the right supplements, including quality, dosage, and potential interactions. Let’s explore these tips together to ensure you make the best choices for your body.
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1. Quality Matters

When it comes to supplements, quality is key. Look for reputable brands that prioritize rigorous testing and adhere to high manufacturing standards. Opt for supplements that are third-party tested and have certifications such as Good Manufacturing Practices (GMP) or NSF International. Additionally, consider the source of the ingredients used in the supplements. Ensure they come from trusted and sustainable sources.

2. Dosage and Form

Understanding the recommended dosage and the form of the supplement is crucial for optimal effectiveness. Some supplements may require higher dosages for specific health conditions, while others may have varying forms such as capsules, tablets, or liquids. Consider your personal preferences and any dietary restrictions you may have when choosing the right dosage and form of the supplement.

3. Consider Potential Interactions

It’s important to be aware of any potential interactions between supplements and medications or existing health conditions. Certain supplements may interfere with the absorption or efficacy of medications, while others may have adverse effects on specific health conditions. Consult with your healthcare provider before adding any new supplements to your routine, especially if you are already taking medications or have underlying health concerns.

4. Read User Reviews

One of the best ways to gauge the effectiveness of a supplement is by reading user reviews. Take the time to explore customer feedback and experiences on reputable platforms. Look for reviews from individuals with similar health goals or conditions to gain insights into how the supplement might work for you. However, remember that individual experiences may vary, and it’s important to consult with a healthcare professional for personalized advice.

“Reading user reviews allowed me to discover new supplements that I wouldn’t have considered otherwise. It’s valuable to hear firsthand experiences and get a better understanding of what to expect.” — Rebecca, Health Enthusiast

5. Seek Expert Advice

If you’re unsure about which supplements to choose or have specific health concerns, consulting with a healthcare professional or a registered dietitian can provide personalized guidance. These experts can assess your individual needs, help identify potential nutrient deficiencies, and recommend supplements that align with your health goals.
By following these tips, you can confidently navigate the world of supplements and select the ones that will best support your health and wellness journey.
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Incorporating Supplements into Your Daily Routine

When it comes to taking care of our health, incorporating supplements into our daily routine can provide a valuable boost. Whether you’re looking to support your immune system, improve your gut health, or enhance your energy levels, the right supplements can make a noticeable difference. Here are some practical tips to seamlessly integrate health and wellness supplements into your day:

Create a Supplement Plan

Developing a supplement plan is the first step in ensuring you’re meeting your specific nutritional needs. Take the time to research and identify the supplements that align with your health goals. Consulting with a healthcare professional or a registered dietitian can provide valuable guidance in determining the right supplements for you.

Choose the Best Time

Timing is key when it comes to incorporating supplements. While some supplements should be taken with food, others are best consumed on an empty stomach. Read the instructions and product labels carefully to understand the recommended dosage and timing for each supplement. This will ensure maximum absorption and effectiveness.

Make it a Habit

To recap the benefits of health and wellness supplements, consistency is key. Incorporating them into your daily routine will help you establish a healthy habit. Whether it’s setting a reminder on your phone or incorporating it into your morning or evening rituals, find a way to make taking supplements a seamless part of your day.

Pair Supplements with a Balanced Diet

While supplements can support your overall health, it’s important to remember that they should not replace a balanced diet. Aim to consume a variety of nutrient-rich foods alongside your supplements to ensure you’re getting all the essential vitamins, minerals, and nutrients your body needs.

Monitor and Adjust

As you begin incorporating supplements into your routine, pay attention to how your body responds. Everyone’s body is unique, so it’s important to monitor any changes in how you feel or any adverse effects. If necessary, consult with a healthcare professional to adjust your supplement plan accordingly.
By following these tips, you can seamlessly incorporate health and wellness supplements into your daily routine. Remember, supplements are meant to complement a healthy lifestyle and should be used in conjunction with other wellness practices such as regular exercise, adequate sleep, and stress management. Prioritize your well-being and embrace the power of supplements to support your journey towards optimal health.
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Boosting Specific Health Areas with Supplements

When it comes to supporting our health, supplements can play a vital role. By targeting specific health areas, we can enhance our overall well-being and empower our bodies to thrive. Discover the supplements that can boost your health in various areas, from immune support to joint health and beyond.

1. Immune Support

Your immune system is your body’s natural defence against illnesses and infections. By bolstering your immune support, you can strengthen your body’s ability to fight off harmful pathogens. Consider supplements such as vitamin C, vitamin D, and zinc to give your immune system the boost it needs.

2. Heart Health

Cardiovascular health is crucial for overall well-being. Protect your heart by incorporating supplements like omega-3 fatty acids and coenzyme Q10 into your daily routine. These supplements have been shown to support heart health and promote healthy blood circulation.

3. Brain Function

Maintaining optimal brain function is essential for cognitive well-being. Support your brain health with supplements like omega-3 fatty acids, curcumin, and vitamin E. These nutrients have been linked to improved cognitive function and memory.

4. Joint Health

Healthy joints are key to maintaining an active lifestyle. If you’re looking to support your joint health, consider supplements such as glucosamine, chondroitin, and collagen. These nutrients can help reduce joint discomfort and support flexibility.

5. Digestive Health

A well-functioning digestive system is essential for nutrient absorption and overall health. To promote digestive health, incorporate supplements like probiotics and fibre into your routine. These supplements can support healthy gut flora and aid in digestion.

6. Energy and Vitality

Boost your energy levels and vitality with supplements that support cellular health and metabolism. Consider supplements like vitamin B12, iron, and coenzyme Q10. These nutrients can aid in energy production and overall vitality.
Remember, before starting any new supplement regimen, consult with a healthcare professional to ensure they are suitable for your specific needs and do not interfere with any medications or existing health conditions. Boost your health with supplements and embrace a vibrant and thriving lifestyle.
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User Reviews and Recommendations

When it comes to choosing the right health and wellness supplements, one of the most valuable resources at your disposal is the wealth of user reviews and recommendations available on Amazon. Every day, people just like you are sharing their experiences and insights, helping you make informed decisions about which products to incorporate into your routine.
By exploring user reviews, you can gain a deeper understanding of how these supplements have worked for others and what benefits they have experienced. This firsthand knowledge can be extremely valuable in guiding your own supplement choices. You can learn about the effects, dosage, and potential interactions from those who have already tried the products.
What sets user reviews on Amazon apart is their authenticity. These reviews come from real customers who have purchased and used the products themselves, offering honest and unbiased assessments. You can trust that the information you find is credible and reliable, providing you with valuable insights into the effectiveness and quality of the supplements.
As you read through user reviews, it’s important to keep in mind that everyone’s experience may differ. What works for one person may not work the same way for you. Therefore, it’s essential to look for patterns and common trends in the reviews. Pay attention to the overall rating of the product, as well as the specific comments and feedback provided. This will give you a well-rounded picture of the supplement’s performance.

“I was skeptical at first, but after reading the positive user reviews, I decided to give this supplement a try. I’m so glad I did! It has made a noticeable difference in my energy levels and overall well-being.” — Emily

1. Consider the number of reviews: The more reviews a product has, the more reliable the overall rating tends to be. A larger sample size provides a broader perspective on the supplement’s effectiveness.
2. Look for detailed reviews: Pay attention to reviews that provide specific information about the user’s experience. Look for details about dosage, duration of use, and any notable effects or benefits observed.
3. Balance positive and negative feedback: Don’t just focus on the positive reviews; take into account the negative ones as well. Look for any potential side effects or drawbacks mentioned to make an informed decision.

In addition to user reviews, don’t hesitate to seek recommendations from friends, family, or trusted health professionals. Their personal experiences and expertise can offer valuable guidance in finding the right supplements for your specific needs.
Remember, while user reviews and recommendations are excellent resources, they should complement your own research and consult with a healthcare professional when necessary. Together, these sources of information can empower you to select the health and wellness supplements that align with your goals and support your overall well-being.

Conclusion

In conclusion, Amazon offers a wide range of health and wellness supplements that can help you optimize your overall well-being. Whether you are seeking vitamins, minerals, herbs, or dietary supplements, you have the opportunity to embrace a journey towards vitality and make informed choices to support your health goals.
By exploring the world of health and wellness on Amazon, you can unlock the potential to lead a healthier and more fulfilling life. With the convenience and extensive selection that Amazon provides, you have access to a variety of products that can support your unique health needs.
Take control of your well-being today and discover the power of health and wellness supplements available on Amazon. With just a few clicks, you can embark on a transformative journey towards a healthier and happier you.

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FAQ

Why should I consider using health and wellness supplements?

Health and wellness supplements can support your overall well-being by providing essential vitamins, minerals, and nutrients that may be lacking in your diet. They can help improve your energy levels, strengthen your immune system, and promote better overall health.

Can health and wellness supplements make a difference in my health?

While health and wellness supplements can complement a healthy lifestyle, it’s important to understand that they are not a substitute for proper nutrition and exercise. However, when used correctly and in conjunction with a balanced diet and regular physical activity, they can provide additional support for your health goals.

How do I choose the right health and wellness supplements for my needs?

Choosing the right supplements can be overwhelming, but there are a few key factors to consider. First, identify your specific health goals and consult with a healthcare professional to determine which supplements may be beneficial for you. Look for high-quality brands that undergo third-party testing for purity and potency. Additionally, read customer reviews and consider any potential interactions with medications you may be taking.

Can I take multiple health and wellness supplements at the same time?

While it’s generally safe to take multiple supplements, it’s important to be mindful of your overall nutrient intake. Some supplements may contain similar ingredients, so taking them together in high doses could exceed the recommended daily intake for certain nutrients. It’s best to consult with a healthcare professional to ensure you’re not exceeding safe limits and to avoid any potential interactions.

Are health and wellness supplements FDA-approved?

The FDA does not approve individual health and wellness supplements before they are sold. However, they do regulate dietary supplements and require manufacturers to follow specific guidelines for quality control and labelling. Look for supplements that are manufactured in FDA-registered facilities and bear third-party certification seals for added assurance of quality.

How long does it take to see results from health and wellness supplements?

The time it takes to see results from health and wellness supplements can vary depending on various factors, such as the specific supplement, your body chemistry, and your overall health. Some supplements may deliver noticeable benefits within a few weeks, while others may require longer-term use for optimal results. It’s important to be patient and consistent with your supplement regimen.

I’ve had two abortions in my life. My first one was when I was 20 years old, had no idea I was pregnant as I still had my regular period until the very last month. By the time I finally missed a period I immediately took a test which was positive and went to the OBGYN and discovered not only that I was pregnant,I was 20 weeks pregnant, so I had ONE week and only THREE states to choose from if I wanted an abortion before I legally would have been forced to bring the pregnancy to full term. I had been drinking alcohol and coffee, smoking cigarettes, and taking my prescription medication that has unknown side effects on a growing fetus the entire time. My bf and I were in no place to bring a child into the world, I wasn’t even old enough to drink alcohol yet after all! I always imagined feasting on vitamins and being of the upmost health when the time came to have a baby meanwhile I had been treating myself recklessly this entire time. I had to make immediate plans to go to New York to get an abortion. Luckily my bf, his brother and my best friend (who were dating) were able to take me. It was a two day process and the scariest and most physically and emotionally painful experience of my life. The first day I was sedated and had a seaweed stem implanted in my cervix that would expand overnight with my bodies moisture along with multiple injections in my uterus including the RH negative shot and one that would terminate the fetus, the second day I had to return to be sedated again for the removal. By this point in my pregnancy I could feel the fetus fluttering in my uterus and after that first sedation I spent the night alone in my hotel room in NY because the other three wanted to go out and explore. I could feel the fluttering start, and stop periodically throughout the night and my cervix expanding went from uncomfortable to absolutely unbearable pain by the time I was seated in the medical center on day two. There was only one other white woman in the waiting room on day two and she was refused treatment because she admitted to drinking orange juice and therefore couldn't be sedated due to risk of aspiration. Six hours all of us waited with us in varying amounts of pain as not everyone had to do the two day process as I did as I was 21 weeks. That morning when I woke up there was only the pain of my cervix expanding and not a single flutter to be felt and I couldn't help but feel like I had first hand witnessed the murder of my potential offspring. As a result I felt like I deserved the agony I felt waiting to be sedated again for what I had done. Little did I know that was nothing compared to the pain I felt upon waking from my second days sedation. I was hyperventilating to the point of almost passing out, the nurses gave me a motrin upon waking which I immediately vomited all over myself crying hysterically. With every breath I could feel my insides pulsating out of me as the nurses basically dragged me to the toilet to expel what remained. I had some ginger ale and a cracker they stuffed a maxi pad in my underwear and told me I'd have to change it every hour and I walked alone out of the waiting room into the empty hallway as my bf had gone to get a sandwich. His brother, him and my best friend pulled up outside the bottom floor of the multi story building and I got into the back seat silently and took 5 advil pms in an attempt to sleep and just quietly cried to myself the whole way home. My mother who I told that I was pregnant in the same breath that I was choosing to get an abortion had made her viewpoint known by printing out images and articles describing how far along the fetus was at that point and what size it was and what was developed ect and that I was a "selfish bitch" for not keeping it. This obviously did not make my decision any easier but still to this day I mourn my unborn child, not because I regret my decision because I chose to terminate that pregnancy because I wasn't ready to be a mother, I had no idea what my choices while unknowingly being pregnant would have on said child but just because it was the right decision for me doesn't mean it doesn't hurt immensely to know you ended a potential life. In the end I think everyone has their own experiences of course but to pretend like you don't want or need to mourn your loss just because it was the right decision for you is ridiculous. It took many years of random crying outbursts and late night lonely mournings before I felt comfortable reflecting on what had happened. I will say that all of the nurses that worked at that center in NY made sure to be as patient and caring as you could ever ask for and after that experience I eventually would like to be a nurse at a similar center to help young women through that experience because something as simple as them putting their hand on my shoulder and sitting silently with me and looking at me without judgement was EVERYTHING to me during the scariest experience of my life. Time will heal you and it's perfectly healthy to mourn your loss, as that is what it is, and no woman should feel ashamed for making the choice to terminate a pregnancy. Sometimes choosing to terminate a pregnancy is making the choice to be your OWN mother, because after all only YOU know what is best for YOU. Condolences to everyone that has gone through an abortion, don't feel ashamed, just try to live YOUR life to the fullest as a result of your decision. Happy Mother's Day to all of the women that chose to be the mother's of their destiny.

just discovered this! Vitamin K2 can cause h pylori overgrowths. Most people have h pylori in their system. Most of the time it does not cause symptoms. But h pylori need vitamin K2 for energy synthesis. In other words, vitamin K2 feeds them, and you get a population explosion. They become healthy and strong, and start to wreck havoc on your system. At least they did to mine.
I came to the subreddit to warn anyone who starts K2 and develops symptoms. I took 300 micrograms of K2 for 10 days. Then I started to develop shortness of breath. Out of nowhere. I woke up to heart palpitations, and severe shortness of breath. I had to go to the ER. I thought I had a magnesium deficiency because I was also taking D3.
A random comment on YouTube got me researching the connection between K2 and h pylori. The commenter had the same symptoms I did. I talked to several more people who had similar symptoms to me. It started off with just shortness of breath and heart palpitations. Two weeks later, the other symptoms started. All gastrointestinal. Severe bloating, belching, stomach burning, nausea, chronic cough, sore throat, heat rising up the back of the throat, strange hollow/hunger feeling, dark stool, and about five or six others.
I've done weeks of research... I would get heart palpitations in the morning, because I was breathing in acid and pepsin all night. The shortness of breath comes from lung irritation from breathing in the contents of the stomach. The h pylori lower the acid content of the stomach, so the lower esophageal sphincter does not close properly. The acid and pepsin that rises up causes coughing, and a chronic sore throat. Essentially, it gave me silent acid reflux. No heartburn. But instant asthma.
The dark stool came from stomach bleeding, the bloating, belching, nausea, stomach burning came from the bacteria itself.
It has been 2 months, and I have been fighting it like hell.
But please please be careful if you are taking vitamin K2 MK7. Or maybe any K2. Other people are developing similar symptoms. This has been extremely scary. I got very very lucky that I read a comment that tipped me off. I think most people are in the dark as to what is happening to them, and what is causing it.
EDIT: I have not been tested. This is my theory based on my research. The natural treatments that I have been using for h pylori have been working to resolve my symptoms. My post may be premature, but I wanted to give people experiencing these types of symptoms after taking vitamin k2 a warning as quickly as possible. The faster they research this theory, the faster they can either rule it out, or begin treatment. I would rather they not spend extra weeks suffering these horrible symptoms if they don't have to.

I Just discovered this! Vitamin K2 causes h pylori overgrowths. Most people have h pylori in their system. Most of the time it does not cause symptoms. But h pylori need vitamin K2 for energy synthesis. In other words, vitamin K2 feeds them, and you get a population explosion. They become healthy and strong, and start to wreck havoc on your system. At least they did to mine.
I came to the subreddit to warn anyone who starts K2 and develops symptoms. I took 300 micrograms of K2 for 10 days. Then I started to develop shortness of breath. Out of nowhere. I woke up to heart palpitations, and severe shortness of breath. I had to go to the ER. I thought I had a magnesium deficiency because I was also taking D3.
A random comment on YouTube got me researching the connection between K2 and h pylori. The commenter had the same symptoms I did. I talked to several more people who had similar symptoms to me. It started off with just shortness of breath and heart palpitations. Two weeks later, the other symptoms started. All gastrointestinal. Severe bloating, belching, stomach burning, nausea, chronic cough, sore throat, heat rising up the back of the throat, strange hollow/hunger feeling, dark stool, and about five or six others.
I've done weeks of research... I would get heart palpitations in the morning, because I was breathing in acid and pepsin all night. The shortness of breath comes from lung irritation from breathing in the contents of the stomach. The h pylori lower the acid content of the stomach, so the lower esophageal sphincter does not close properly. The acid and pepsin that rises up causes coughing, and a chronic sore throat. Essentially, it gave me silent acid reflux. No heartburn. But instant asthma.
The dark stool came from stomach bleeding, the bloating, belching, nausea, stomach burning came from the bacteria itself.
It has been 2 months, and I have been fighting it like hell.
But please please be careful if you are taking vitamin K2 MK7. Or maybe any K2. Other people are developing similar symptoms. This has been extremely scary. I got very very lucky that I read a comment that tipped me off. I think most people are in the dark as to what is happening to them, and what is causing it.
EDIT: I have not been tested. This is my theory based on my research. The natural treatments that I have been using for h pylori have been working to resolve my symptoms. My post may be premature, but I wanted to give people experiencing these types of symptoms after taking vitamin k2 a warning as quickly as possible. The faster they research this theory, the faster they can either rule it out, or begin treatment. I would rather they not spend extra weeks suffering these horrible symptoms if they don't have to.

What is Ikaria Lean Belly Juice?

Ikaria Juice is an amazing breakthrough for burning fat. It's a powerful super juice that has been used for centuries by one of the healthiest and longest-living communities on the planet, and it's completely unknown until now.
This powerful Ikaria Lean Belly Juice isn't about exercise, diet pills, or gadgets. It challenges everything you believed about weight loss.
Ikaria Juice boosts your metabolism and triggers a strong fat-burning process that everyone has in their body.
Drinking this Ikaria Lean Belly Juice initiates an internal fat-burning process, melting away up to a pound of stubborn fat. A surge of energy revitalizes the body and brain, creating a sensation of being a decade younger. Muscles and joints gain flexibility and youthfulness, and the skin tightens, restoring a youthful and attractive glow.
Additionally, the libido experiences an instant boost. Farewell to concerns about heart attacks or strokes, discomfort in joints, mental fog, and feelings of embarrassment about one's body.

How Does Ikaria Juice Work?

Ikaria Juice is a strong concoction of rare nutrients designed to help your body get rid of harmful ceramide compounds, which are the recently identified primary cause of persistent fat accumulation. The Ikaria Juice revitalizes your body from the inside out by eliminating ceramides. enabling you to effortlessly dissolve obstinate, clogged fat and infuse your body with renewed vitality and energy.

Ikaria Juice also works well to reduce the sensation and drag in the stomach associated with Ceramide paresthesia. It is impossible to overstate these advantages. Thus, this is the ideal product for you if you're searching for a way to effectively reduce the buildup of massive amounts of fat.
The Ikaria Juice has the ability to reduce ceramide levels and also includes a special combination of other premium nutrients that are good for your overall health. Known as "the other30%," these nutrients are especially designed to enhance your general appearance and energy levels.
Antioxidants and other beneficial nutrients are also abundant in the Ikaria Juice. This product, which is marked as "free from processed foods," is also very nutrient-dense, giving you all the nutrients you require to keep up your physical well-being.
The Ikaria Juice is an excellent option if you're searching for a way to effectively reduce the accumulation of massive amounts of fat. This unique juice is not only created by a highly reputable company that has been creating it for years, but it also includes these other premium nutrients that will help to enhance your general health.

Ikaria Juice Active Ingredients

Ikaria Juice features four unique blends: metabolic, probiotic, digestive, and polyphenol blends, composed of natural ingredients. This formula provides a comprehensive metabolic transformation with carefully selected components.

1. Bioperine: Blocks fat cell formation. Bioperine, a piperine extract, increases the absorption of essential nutrients and plant compounds. It promotes weight loss by preventing the formation of fat cells in the body, while also enhancing cognitive health.
2. Fucoxanthin: Ikaria Juice includes fucoxanthin, which activates a protein that transforms fat cells into energy and heat. Fucoxanthin, derived from seaweed, is rich in phytonutrients with antioxidant properties, as per studies. An increasing number of weight loss aids and anti-inflammatory supplements utilize fucoxanthin.
3. EGCG (Epigallocatechin Gallate): Promotes fat burning. ECGC, a strong antioxidant, promotes fat burning, supports a healthy heart and brain, and improves cognitive function. Studies have indicated that ECGC can boost metabolism and decrease body fat.
4. Citrus Pectin: When high-quality natural ingredients are used in a dietary supplement, the outcomes tend to be positive. One crucial ingredient in Ikaria Juice is citrus pectin. To support healthy weight loss, this component addresses cravings. It suppresses hunger more effectively than a protein diet and also helps to eliminate toxic metals from the body.
5. Resveratrol: Ikaria Juice features Resveratrol, a super nutrient that supports a healthy cardiovascular system and arteries. Resveratrol, a natural component found in wine and grapes, boasts antioxidant properties that benefit the entire body.
6. Panax Ginseng: The panax ginseng plant is a dried, fresh, and extractible form of the vitamin ginseng. It is also known as Ikaria Juice, Ikaria Extract, or Ikaria Nuts. The name Ikaria is a corruption of the Greek word ikaria, meaning "toborn".
7. Milk Thistle: The Ikaria Juice is a powerful and effective tool for regulating blood sugar levels in the body. The initial ingredient on the list of its components is milk thistle. Milk thistle helps to regulate blood sugar levels in the body, and has a powerful fat-burning effect on the body.

Benefits of Using Ikaria Juice

The Ikaria Juice is a dietary supplement that has helped several people lose belly fat and improve their cardiovascular health. Ikaria Lean Belly Juice targets fat accumulation in the body and helps to reduce body weight.

• Other Benefits: Ikaria Juice can also support cognition and mental energy, block the formation of new fat cells, and support overall health and longevity, among other benefits - similar to the benefits that Greek residents of Ikaria enjoy from their regular diet and lifestyle.
• Help Flush Fat Away: Some weight loss supplements increase fat burning, only for the fat to circulate throughout your body. Ikaria Lean Belly Juice claims to aid in the melting and flushing of fat. The supplement, for example, improves digestion and cleansing and promotes liver and kidney health. Ikaria Lean Belly Juice can help flush fat away from your body and support weight loss.
• Support a Normal Appetite: Ikaria Juice is designed for people who want to lose weight without following a strict diet or exercising. Ikaria Lean Belly Juice contains ingredients that suppress appetite, allowing you to eat less naturally. You can eat your favorite foods until you're satisfied. However, the ingredients in Ikaria Lean Belly Juice can help you feel fuller faster. Fiber, for example, absorbs water in your gut, making you feel full.
• Support Heart Health: Cardiovascular disease is the leading cause of death in most countries worldwide. Ikaria Lean Belly Juice claims to support cardiovascular health by containing ingredients such as beetroot extract, which has been linked to higher levels of nitric oxide (NO). NO is essential for maintaining blood vessel flexibility and heart health.
• Support Inflammation: If your body is inflamed, losing weight won't be easy. Inflammation is a stress symptom that causes your body to store fat. Drinking Ikaria Lean Belly Juice daily can help your body fight inflammation and oxidation by consuming natural antioxidants like resveratrol, fucoxanthin, and EGCG.
• Support Normal Uric Acid Levels: In a healthy body, uric acid is excreted through the urine. On the other hand, some diets can raise uric levels to the point where your body struggles to eliminate uric. This is known as gout. Weight and uric acid have been linked in some studies. In this study, for example, researchers compared people's uric acid levels before and after losing weight, discovering that people's uric acid levels dropped by 3 points after losing 16 lbs.

Delight your taste buds with Nim's Infusions, especially the zesty and vibrant Blood Orange Infusions. From crafting cocktails to refreshing mocktails, Nim's offers a range of options for enhancing your beverages. Discover the convenience of using dried and fresh fruit options, all while minimizing mess and waste in your drink-making process.

Introduction to Nim's Infusions

Nim's Infusions are expertly crafted blends of fruits, herbs, and spices designed to add a unique and natural touch to your drinks. With a focus on quality and flavor, Nim's Infusions offer a hassle-free way to elevate your beverages without the need for extensive preparation. Explore the world of Nim's Infusions and discover a new level of drink customization.

Benefits of Blood Orange Infusions

The Blood Orange Infusions from Nim's offer a burst of citrusy freshness with a slightly sweeter and more robust flavor compared to regular oranges. Packed with vitamin C and antioxidants, Blood Orange Infusions not only add a tangy twist to your drinks but also provide health benefits. Enjoy the unique taste and nutritional perks of Blood Orange Infusions in your beverages.

Creating Cocktails with Nim's Infusions

Unleash your creativity by incorporating Blood Orange Infusions into your cocktail creations. Whether you're mixing up a classic Negroni or inventing a signature drink, adding Nim's Blood Orange Infusion can elevate the flavor profile of your cocktails. Embrace the vibrant citrus notes of Blood Orange to craft refreshing and visually appealing cocktails that will impress your guests.

Mocktail Recipes with Nim's Infusions

For those seeking non-alcoholic options, Nim's Infusions are perfect for crafting mocktails that are both delicious and visually striking. From Blood Orange spritzers to citrusy fruit blends, Nim's Infusions offer a variety of options for creating refreshing mocktails. Dive into the world of mocktail-making with Nim's Blood Orange Infusion for a flavorful and alcohol-free beverage experience.

Using Nim's Infusions in Water Bottles

Stay hydrated in style by infusing your water with Nim's Blood Orange Infusion. Simply drop a slice into your water bottle for a tangy and refreshing drink on the go. Nim's Infusions make it easy to enhance your water with a burst of fruity flavor, encouraging you to stay hydrated throughout the day.

Incorporating Dried Fruit in Nim's Infusions

Enhance the texture and flavor of your drinks by incorporating dried fruit into Nim's Infusions. Dried fruit not only adds a chewy element to your beverages but also intensifies the overall taste profile, creating a delightful drinking experience. Experiment with dried mango or cranberry slices to add a touch of sweetness and complexity to your drinks.

Fresh Fruit Options for Nim's Infusions

For those who prefer the fresh taste of real fruit in their drinks, Nim's Infusions offer a selection of fresh fruit options to suit your preferences. Whether you enjoy the juiciness of berries, the zest of citrus fruits, or the exotic flavors of tropical fruits, Nim's Infusions have a fruit slice for every taste. Embrace the natural sweetness and vibrancy of fresh fruit in your beverages.

Storing Nim's Infusions in the Fridge

To preserve the freshness and quality of your Nim's Infusions, store them in the fridge in an airtight container or resealable bag. Proper storage ensures that the infusion slices maintain their flavors and do not absorb other odors, allowing you to enjoy the full taste of the Blood Orange Infusions. Keeping Nim's Infusions refrigerated ensures their longevity and freshness.

Air Dried Citrus for Enhancing Nim's Infusions

Enhance the citrusy notes of Nim's Infusions by incorporating air-dried citrus slices into your drinks. The natural oils and aromas of air-dried citrus complement the flavors of the Blood Orange Infusions, creating a harmonious and refreshing drinking experience. Experiment with different citrus fruits to discover your preferred flavor combination that tantalizes your taste buds.

Serving Nim's Infusions in Bars

Bartenders looking to add a unique and citrusy touch to their cocktail menu can integrate Nim's Infusions, particularly Blood Orange, into their drinks. Nim's Blood Orange Infusion offers a vibrant and flavorful addition to cocktails, impressing customers seeking innovative and delicious beverages. Elevate your bar offerings with Nim's Infusions for a memorable and refreshing drinking experience.

Nim's Infusions in Restaurants

Enhance your restaurant's beverage offerings by featuring Nim's Infusions, such as Blood Orange, in your cocktail and mocktail menu. Nim's Infusions provide a natural and flavorful way to create signature drinks that stand out. By incorporating Nim's Blood Orange Infusion into your beverages, you can provide customers with refreshing and unique options that elevate their dining experience.

Setting up a Home Bar with Nim's Infusions

Transform your at-home drink experience by setting up a home bar stocked with Nim's Infusions. With a variety of flavors at your fingertips, experiment with different combinations to craft custom cocktails and mocktails for yourself and your guests. Impress your friends with a well-stocked home bar featuring Nim's Blood Orange Infusions for a delightful and memorable drinking experience.

Storing Nim's Infusions in Glass Jars

Keep your Nim's Infusions organized and easily accessible by storing them in glass jars. Glass jars provide a stylish and practical storage solution for your infusion slices, preserving their freshness and flavors. Display your collection of Nim's Infusions in glass jars to add a decorative touch to your kitchen or bar area.

Utilizing Nim's Infusions in the Kitchen

Expand your culinary horizons by incorporating Nim's Infusions into your cooking and baking endeavors. From marinades and dressings to desserts and sauces, Nim's Infusions offer a versatile ingredient to enhance the flavor profile of your dishes. Get creative in the kitchen by experimenting with Nim's Blood Orange Infusion to add a burst of fresh citrus to your favorite recipes.

Garnishing with Nim's Infusions

Elevate the presentation and flavor of your drinks by garnishing them with Nim's Infusions. Whether it's a Blood Orange slice floating in your cocktail or a dried fruit garnish on your mocktail, Nim's Infusions add a decorative and flavorful element to your beverages. Garnishing with Nim's Infusions enhances the visual appeal of your drinks while providing a burst of delicious citrus flavor.

No Mess, No Fuss, No Waste with Nim's Infusions

Simplify your drink preparation process with Nim's Infusions by eliminating the need for messy juicing or chopping of fresh ingredients. With Nim's Infusions, you can enjoy the convenience of adding natural flavors to your drinks without the hassle. Say goodbye to waste and fuss, and hello to a streamlined and enjoyable drink-making experience with Nim's Infusions.
In conclusion, Nim's Infusions, particularly the vibrant Blood Orange Infusions, offer a delicious and convenient way to enhance your drinks with citrusy freshness. From creating cocktails to mocktails, Nim's Infusions provide endless possibilities for elevating your beverage experience at home, in bars, or in restaurants. Embrace the natural flavors and convenience of Nim's Infusions for a delightful and flavorful drink journey.

When it comes to infusing your drinks with natural and vibrant flavors, Nim's Infusions are the perfect choice. From the refreshing orange infusions to a variety of fresh and dried fruit options, Nim's Infusions bring a burst of citrusy freshness to your cocktails, mocktails, and more. In this article, we will explore the endless possibilities of Nim's Infusions and how they can elevate your beverage experience.

Nim's Orange Infusions

Nim's Infusions are handcrafted blends of fruits, herbs, and spices designed to add depth and complexity to your drinks. With a focus on natural ingredients and flavorful combinations, Nim's Infusions offer a convenient way to enhance your beverages without the hassle of juicing or chopping fresh ingredients. Whether you're a mixologist or a home bartender, Nim's Infusions are a game-changer in the world of drink customization.

Benefits of Orange Infusions

Orange infusions are a popular choice for those looking to add a citrusy kick to their drinks. Not only do orange infusions provide a refreshing flavor, but they also bring a host of health benefits to the table. Oranges are packed with vitamin C and antioxidants, making them a nutritious addition to your beverages. Enjoy the tangy sweetness of orange infusions while boosting your immune system at the same time.

Creating Cocktails with Nim's Infusions

Nim's Infusions are a versatile ingredient for creating cocktails that are bursting with flavor. Whether you're mixing up a classic margarita or inventing a signature cocktail, adding Nim's Orange Infusion can elevate your drink to new heights. The zesty and invigorating taste of orange infusions pairs well with a variety of spirits, creating a delightful drinking experience every time.

Mocktail Recipes with Nim's Infusions

For those who prefer alcohol-free options, Nim's Infusions are perfect for crafting mocktails that are both delicious and refreshing. From fruity orange spritzers to tropical mocktail punches, Nim's Infusions offer a wide array of possibilities for creating non-alcoholic beverages that pack a punch. Embrace the creativity of mocktail-making with Nim's Infusions and savor every sip.

Using Nim's Infusions in Water Bottles

Stay hydrated in style by infusing your water with Nim's Orange Infusions. Simply drop a slice of orange infusion into your water bottle for a citrusy and refreshing drink on the go. Nim's Infusions make it easy to enhance your hydration routine with a burst of natural flavor and a touch of zest.

Incorporating Dried Fruit in Nim's Infusions

If you're looking to add a touch of chewy sweetness to your drinks, consider adding dried fruit to your Nim's Infusions. Dried fruit not only adds texture to your beverages but also intensifies the flavor profile, creating a unique and enjoyable drinking experience. Experiment with dried mango or pineapple slices for a tropical twist that will tantalize your taste buds.

Fresh Fruit Options for Nim's Infusions

For those who prefer the freshness of real fruit in their drinks, Nim's Infusions offer a range of fresh fruit options to choose from. Whether you're a fan of berries, citrus fruits, or exotic fruits, there's a fruit infusion slice that will align with your taste preferences. Indulge in the natural juiciness and sweetness of fresh fruit with every sip of your beverage.

Storing Nim's Infusions in the Fridge

To ensure the longevity and quality of your Nim's Infusions, it's essential to store them properly in the fridge. Keep your infusion slices in a sealed container or resealable bag to prevent them from absorbing other flavors and odors. Storing Nim's Infusions in the fridge will help maintain their freshness and preserve their flavors for an extended period.

Air Dried Citrus for Enhancing Nim's Infusions

Enhance the citrusy notes of Nim's Infusions by incorporating air-dried citrus slices into your drinks. The natural oils and aromas of air-dried citrus slices complement the flavors of Nim's Infusions, creating a harmonious and refreshing drinking experience. Experiment with various citrus fruits like lemon or grapefruit to discover your preferred flavor combination.

Serving Nim's Infusions in Bars

Bartenders seeking to elevate their cocktail offerings can turn to Nim's Infusions as a source of inspiration. By integrating Nim's Infusions into their beverage menu, bartenders can attract customers looking for innovative and flavorful drinks. Whether you're crafting bespoke cocktails or adding a twist to classic mixes, Nim's Infusions add a unique and memorable touch to every drink.

Nim's Infusions in Restaurants

Restaurants can also benefit from incorporating Nim's Infusions into their drinks selection. By featuring Nim's Infusions in their cocktail and mocktail menu, restaurants can cater to customers seeking fresh and exciting drink options. Nim's Infusions can be utilized in a broad range of dishes and beverages to enhance the overall dining experience and leave a lasting impression on patrons.

Setting up a Home Bar with Nim's Infusions

For individuals who enjoy mixing drinks at home, setting up a home bar with Nim's Infusions is an excellent way to enhance their mixology skills. Keep a variety of Nim's Infusions on hand to experiment with different flavor combinations and create unique beverages for yourself and your guests. Impress your friends with a well-stocked home bar featuring Nim's Infusions for a memorable drinking experience.

Storing Nim's Infusions in Glass Jars

Keep your Nim's Infusions neatly organized and easily accessible by storing them in glass jars. Glass jars provide a stylish and practical storage solution for your infusion slices, preserving their freshness and ensuring they are ready for use at any time. Display your collection of Nim's Infusions in glass jars to add a decorative touch to your kitchen or bar area.

Utilizing Nim's Infusions in the Kitchen

Nim's Infusions can provide a burst of flavor to a variety of dishes in the kitchen, beyond drinks. From marinades and dressings to desserts and sauces, Nim's Infusions offer a versatile and aromatic ingredient for all your culinary creations. Experiment with incorporating Nim's Infusions into your favorite recipes to add a touch of fresh flavors that everyone will enjoy.

Garnishing with Nim's Infusions

Elevate the presentation and flavor of your drinks with a garnish of Nim's Infusions. Whether it's an orange slice floating in your cocktail or a dried mango garnish on your mocktail, Nim's Infusions can add a decorative and flavorful element to your beverages. Enhance the visual appeal of your drinks with garnishes that are as tasty as they are eye-catching.

No Mess, No Fuss, No Waste with Nim's Infusions

One of the main advantages of using Nim's Infusions is the convenience and ease they offer. With Nim's Infusions, there's no need to worry about messy and time-consuming preparation processes. Simply add an infusion slice to your drink and enjoy the burst of flavor without any hassle or waste. Embrace the simplicity and creativity that Nim's Infusions bring to your beverage experience.
In conclusion, Nim's Infusions are a versatile and delightful way to enhance your drinks with natural flavors and aromatic ingredients. Whether you're a seasoned mixologist or a casual home bartender, Nim's Infusions offer endless opportunities for creating unique and flavorful beverages. Add a touch of citrusy freshness to your cocktails, mocktails, and drinks with Nim's Infusions and elevate your drinking experience to new heights.

• I love doing deep research on topics I’m interested In and sometimes I know more than what I need to know
  
• I do the same thing everyday and it seems like I have a “routine”
  
• A car accident happened the other day and my mom said that it turned upside down, my first thoughts were “did anyone die?” My ISTJ sister was “how did the car turn upside down?”
  
• My little sister asked me “what do you think of robots taking over jobs?” I was about to answer but then paused and asked “what do you mean by jobs? As work? Or chores?” — I wanted to make sure what her question was exactly about
  
• I am not interested I stuff like celebrations, birthdays, gifts etc. while I might be glad that you wished me a happy birthday and got me a gift, it doesn’t really matter if you forgot or didn’t do anything. It’s no big of a deal
  
• When gaming I like to approach things slower rather than gaming right away I like to know everything within the game to get myself ready example Minecraft I won’t play right away I will explore the settings, the skins the marketplace in different world. I will test, creative, survival and other world and when I feel I know enough, I will start playing. Roblox when I’m about to play a game I will first explore every single game on the Discover page before I pick a game. Sometimes I don’t even end up playing because I just spent the whole hour exploring games rather than actually playing.
  
• I find myself that it’s hard for me to say “thank you” in a way I really mean it. — the other day my mom got me a gift and I was like “oh yeah, that’s very nice, wow it also seems like it’s made from a good quality fabric, I also really like the packaging” but I didn’t even say thank you
  
• I say “I don’t know” or “do whatever you want” and make awkward laughs a lot when I don’t know what to do or say
  
• Sometimes I’m watching a video, but I’m barely focusing because my mind has so much to think of
  
• I always have a list of things I want to do but end up doing not even half of what was on the list, so I just keep putting it on my to do on repeat until I realize I’ll probably never do it, so I just ignore it, however, I do the ones considered habits such as taking my vitamins since I’m already used to doing that
  
• I’m a hard person to convince, gaslight, manipulate and I seem disinterested in most stuff most of the time and seem like idgaf abt anything
  
• When someone is sad, or is crying most of the time, I just don’t know what to say or do I’ll stay silent, I might say stuff like “oh it’s OK don’t worry about it” or “just ignore it pretend it’s not there” or make myself an idiot and ask questions about the situation that the person has already mentioned I might give advice to make them feel better like “life is too short to worry about those kind of things” or it can be brutal and just be like “quit your job” but saying it in the nicest way lol. Or ask questions like “ what did she do to you?” “It’s okay you can buy another one, I can buy it for you if you want”
  
• I sometimes don’t let out my opinion to people or say I disagree because I don’t want them to get mad or begin a conflict and sometimes I don’t want to get into stupid arguments
  
• I’m very organized in categorizing stuff such as back when I was in school, I would have a folder for every subject and i would split up the folders into different chapters. example: folder for biology, then folder for chapter 1 of biology, chapter 2 of biology, chapter 3 of biology. Another example is my Instagram saved post. they are organized in different sections such as Minecraft builds, Minecraft memes Minecraft houses, hairstyles, funny videos, funny memes, oatmeal recipes - like very specific categories
  
• my mind is always filled with ideas. Example ideas for Roblox avatars I always have new ideas and switch up my Roblox avatar outfits. Every time I open the app, and I seem to switch up very often rather than some of my friends who stay the same avatar for months straight.
  
• I have load tons of email accounts and each email is made for something specific example I have an email that I only use for gaming stuff such as Minecraft, Roblox and other gaming platforms, I have an email which I use for my main account on my most used social medias such as Instagram and TikTok, I have an email which I made only to make a Pinterest account of, I have email for shopping apps and food apps such as restaurants and clothing stores, and so on
  
• I have hobbies and like to try out new stuff within it for example cooking I always think of new recipes I used to take recipes from social media but now I create my own I’m open to trying new recipes and I am that type person who can make whatever recipe from whatever food is available available at home other than my sister who needs to find an exact recipe within the exact ingredients, if she don’t have sour cream She would panic and I would be like just use yogurt they’re similar and it’s a great substitute or even art I’m open to trying new art styles, new art equipment another example is sports I always switch up my exercise from yoga to walking to Pilates to jump rope. I get bored, doing the same thing
  

Warning this will be a long post, it has everything I've learnt in the past couple of years from hair growth, to styling, to weightloss, to nervous system regulation and more.
I'm in my early 30s, I have 3B hair, tall, two years ago I was obese, prediabetic, I had anxiety problems, now I'm just a tall [seemingly ;) ] effortlessly pretty black girl and I want all my beauties on here to have my beauty secrets.
Topics discussed:

• Haircare
• Style
• Makeup
• Teeth
• Skincare
• Weight loss vs Fat loss
• Healthy Fat loss
• Body Recomposition
• Inflammation
• Gut Health
• How to lower androgen/testosterone levels
• Nervous System Regulation/Stress Management
• Tea Cycling
• Seed Cycling

Hair

I have PCOS so it affects my hair growth and causes hirsutism, basically male patterened facial hair and male patterned baldness.
Hair Growth: Here is the true secret sauce to hair growth, stimulating your scalp. I do daily scalp massages with a bamboo brush (even the bristles are made of rounded bamboo) very gentle. This is the one I use: Golab Beauty I do short strokes which prevents any tangles. Morning and Night. I then go in with a scalp serum, I use The Oui scalp serum but it costs a pretty penny. In the first yearish I used (The 'Ordinary' Haircare Growth Set Multi-Peptide Serum For Hair Density) which worked wonders and was cost effective. At nights I seal with any scalp oil that has rosemary oil. Sadly Mielle's formula no longer works for me, but As I Am rosemary oil has been working, I also like the Camille Rose Rosemary Oil Strengthening Hair and Scalp Drops. For Washing my hair I suffer from sebaceous dermatitis which causes scaliness. Paradoxically my scalp is so oily which is what triggers the ezcema and develops the dry patches. Reversing my PCOS symptoms fixed this but what also helped was the Nizoral shampoo with 1% Ketoconazole. It's harsh so I do it once to twice a month at most and I always follow up with a moisturizing shampoo, and of course finish with a wash out conditioner & leave in conditioner.
Hair Retention: This is the info we all know about preventing breakage but I'll include just in case. Hair growth happens in the scalp like said before but to retain that growth it's important to wear protective hairstyles (especially while asleep), a silk/satin bonnet or wrap, silk/satin pillowcase, do not let your hair air dry at night. There is debate about this but I've seen hair specialists and scientists say our hair is especially fragile when wet (especially curly/kinky hair). Therefore, we are much more prone to snags and breakage while our hair is wet. So going to bed make sure your hair is dried. If you're air drying your hair during the day try not to touch it too much - as little manipulation as possible. Personally choose to diffuse/blow dry my hair and this has prevented most of the breakage I was previously experiencing. Lastly, moisturize and oil your ends. I won't pretend like I know which order is best or even if it's important but I've found that using hair moisturizediluted leave in conditioner then hair oil works best for me.
Hirsutism/Facial Hair: Spearmint essential oil. I add 1-2 drops of the oil to my moisturizer each time I put on my moisturizer and it helped A LOT with reducing my facial hair. I also drink a lot of spearmint tea. Spearmint specifically has been proven to lower androgen/testosterone levels which is why it helps. I also took supplements which I'll include at the end because they served multiple purposes. Be sure not to add the oil to the entire bottle because that will ruin your moisturizer's formula. Just add the drops in your palm/finger tips and mix in your face cream each time you moisturize your jawline, chin, underneck. Also, do this after moisturizing the upper part of your face without the oil because it's harsh and the scent can be irritating to your eye area.
Body hair: Personally I sugar wax my arms and legs, the hair has grown back so thin now. I make it myself and follow tutorials from abetweene on youtube.
Hair colouHairstyle: This will depend on your face shape and color season. I'm a dark winter colour season and I have a heart face shape. I used the Dressika app to discover my color season before I could afford to get myself professionally assessed and I got the same results. Just be sure to use natural lighting, like by a window. Once you have your colour season you can choose hair colours that work best for you (although natural almost always works best). For my hairstyle I try to choose styles that compliment my heart shaped face. I used the youtube channel Dear Peachie to help me with figuring this out.

Style

I think most of us know about Kibbe and colour seasons. This was how I upgraded my wardrobe. I'm a soft dramatic so I wear things that work for my tall height and accentuate my waist.
This was the game changer with colour seasons. Most of us know about our true seasons, but it can get restrictive. Sister seasons and colour dissonance is also helpful to know.
My colour season is dark winter, so my sister seasons would be dark autumn and true winter. Thid gives me more wiggle room to style myself.
Dissonance are colours that are outside your true season and your sister seasons, you sprinke this in to add interest. Think of an outfit that is extremely matchy and cohesive but has that one accessory or item that stands out and adds interest. It's really fun in art and in fashion.
For my shoes I've started wearing dancing heels which help my flat feet lol and look stylish. Heel insoles help too, as well as the product Shoe Gummi. I still can't last more than 2, 3 hours at most but it's definitely bearable compared to before.
Matching pajamas and loungewear. You just feel so luxurious dressing up at home and they can (should) be comfy :)
Accessories:

• I wear glasses that work with my heart shaped face.
• I have a neutral leaning warm undertone so I wear gold jewelry, if I wear pearls or other gem stones I mix in gold to provide more harmony with my skin.
• Perfume, wear what works with your body chemistry. Some smell delictable on people I know and icky on me, and vice versa. Wear what works for you.
• Nails, press ons. So convenient, so cheap.
• Hair accessories, bows, barretes, clips, scrunchies, a ribbon, you could be wearing jeans and a t shirt but a simple hair accessory upgrades the look automatically.

Makeup

I used the youtube channel Dear Peachie to help me with finding eye looks, brows, blush placement for my face shape
I have a low visual weight face and I am a romantic ingenue, because of this I go for more subtle looks that emphasis two facial features maximum at a time (eyes, lips, cheeks).
Don't get me wrong I love glam bold makeup but soft and subtle makes me glow, I turn heads when my makeup is done like this.

Teeth

• Wax free floss (Cocofloss $10 expensive but I love it 😅, Burst black floss, Moon graphite floss, Twice floss, Dr. Jen’s silk floss)
• Oil pulling (coconut oil with clove & tea tree oil, or Guru Nanda oil pulling product)
• Brush teeth
• Tongue scraper (not everyday, couple of times a week and not too hard)
• Alcohol free mouthwash (TheraBreath)
• More so related to my lip area but I try to use wrinkle preventing straws or when I do use regular straws, I place it on the side of my mouth. The reason this works is because puckering the lips excessively causes smokers lines/wrinkles around the mouth.

Skin

Skincare. This was something that took me a while to work on because of my PCOS, age, weight and etc.
Facial Care: The basics includes chemical exfoliation, retinol, moisturizerecover. I cycle my nightly skincare routine with this in mind and always keep the same morning routine. Mornings look like this (Jojoba oil to help while I use my gua sha, Water based cleanser, eye cream, vitamin c/peptide serum, moisturizer with a drop or two of glycerin, spearmint oil mixed with face cream on the jawline & neck area, finish with sunscreen).
My nights I alternate these routines in this order
Night 1 - Chemical Exfoliation (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, glycolic/lactic acid, moisturizer with a drop or two of glycerin, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Night 2 - Retinol (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, retinol, moisturizer, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Night 3 - MoisturizeRecovery (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, retinol, moisturizer with a drop or two of glycerin, rosehip oil as sealant on entire face, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Repeat Night 1 - 3 (sometimes I need more days to recover if my skin is sensitive or acting up, do what works for you personally)
Other things that I've done/used to help: red light therapy (helps with both hair growth, so I use it on my scalp, and with stretch marks so I use it on my face and body), Microcurrent device (helps with collagen production and stretchmarks) - I use the brand NuFace & NuBody, Volufiline (a skin serum I mix with eye cream that helps with hollowness under the eyes, Kigelia Africana Skin Cream (I use the brand Maelys B-Perky which contains this ingredient and helped to tighten my chest area and my loose skin on the area), face yoga and myo fascia face massage, these help with the tautness of my face (basically everything else helps with wrinkles, these exercises and the microcurrent helps and prevents, sagging especially jowls). I follow tutorials I search for from youtube.
Body Care: Similar to facial care body care includes exfoliation, retinol, moisturizerecover
Night 1 - Physical Exfoliation (Dry brush/Body Scrub, Hydrating lotion with a few drops of glycerin, rosehip oil as sealant on entire body)
Night 2 - Retinol (Jojoba oil to help while I use my gua sha, retinol body wash, retinol body lotion)
Night 3 - MoisturizeRecovery (Jojoba oil to help while I use my gua sha, Hydrating lotion with a few drops of glycerin, rosehip oil as sealant on entire body)
Again, repeat Night 1 - 3 use more days for recovery if needed
Stretch marks/loose skin: Whether due to weight gain, pregnancy, etc. we can't ever truly get rid of loose skin or stretch marks but moisturizing the skin and derma rolling can help with the appearance. Especially derma rolling. Do NOT derma roll while pregnant but you can do so after when you’ve recovered and talk to your doctor (if you've had a c section you have to wait before derma rolling). I used this video as motivation https://www.youtube.com/watch?v=ChG8aSvEU6A
For the body I never went beyond 1.5mm it worked for my deepest stretch marks. If this is too aggressive 1.0mm still works just as well. Make sure you use 70% alcohol as this is what experts say is better at disinfecting. It has more water, which helps it to dissolve more slowly, penetrate cells, and kill bacteria. The disinfecting power of rubbing alcohol drops at concentrations higher than 80%-85%. Make sure you disinfect the derma roller before and after use, and make sure you disinfect your area of contact before rolling as well. Do not do heavy workouts workout or sweat inducing activities for at least 3 days after and avoid harsh products.
I started derma rolling while working on losing weight (at the beginning of my journey while still obese) and continued a year after losing 130lbs. Derma rolling works by causing micro tears, the skin heals the area and in the process of doing so develops more collagen - leading to thicker skin, lighter stretch marks and tighter skin. Since I did this before losing the weight it helped my skin adapt a lot. I won't pretend like I have 0 loose skin or stretch marks but it's barely visible. Someone has to be intimately close to notice. Obviously genetics, how slowly you lose the weight, diet, and moisturizing the skin helps but my PCOS contributed to low collagen (thin skin) and so the derma rolling really helped.

Weight loss vs Fat loss

Tons of info here but I promise if you read through it helps to know this stuff.
Weightloss comes down to calories in versus calories out. I know that's rudely simpliflied and not that easy, but it truly is the answer to weightloss (which may be fat, water, or muscle). This is why people can eat barely nothing, lose weight but their shape stays the same (basically skinny fat). It's also why fasting or going low carb works so fast (water weight is the first to go).
Fatloss on the other hand is more complicated. This involves our TDEE (Total Daily Energy Expenditure).
TDEE includes: Resting/Basal Metabolic Rate (BMR), Metabolic Equivalent of Task or Exercise activity thermogenesis (EAT), Non-exercise activity thermogenesis (NEAT), Thermic Effect of Food (TEF), and Adaptive Thermogenesis (AT).
BMR (~70% daily energy) the energy taken to exist, so tasks like breathing. Your sex, body composition (muscle to fat ratio), age, and genetics play a role in this EAT (~5% daily energy) the energy taken for exercise weight lifting, swimming, high intensity walks, etc. NEAT (~15% daily energy) the energy taken for non exercise movements like walking, fidgeting, showering, standing, etc TEF (~10% daily energy depending on the macronutrients of your meal) the energy taken to digest, protein has the highest TEF of all the macronutrients, Carbs have a TEF of around 5-10%, while Fats have the lowest TEF, around 0-3%.
Adaptive Thermogenesis (AT) is the changes in energy expenditure (energy used) that occur in response to changes in energy balance. For example when you eat more food than you need, your body may increase energy expenditure to prevent weight gain eg. move more, eat less the next day, etc.. On the other hand, when you eat less food than you need, your body may decrease energy expenditure to conserve energy and prevent weight loss eg. less movement, eat more the next day.
Other things that affect AT include diet composition (eg high/low protein, high/low carb, calorie dense foods, etc), physical activity (eg. weights vs. cardio), and environmental factors such as temperature and altitude.
Things that influence AT can make weight management challenging, as it can lead to plateaus or rebounds in weight loss efforts. This is why lack of sleep, hormonal issues, aging, etc. makes weightloss harder.
Here is a clearer example of this
Things that affect calories in:

• 8-9 Hours of sleep (Maintains metabolic homeostasis, insulin sensitivity, hormonal processes). Compromised sleep lead to:
  • Increased Gherlin (hunger hormone - feeling hungrier & therefor eating more)
  • Decreased Leptin (sensation of satiety - needing to eat more to feel full)
• Insulin resistance: This is when the cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. This results in excessive sugar in the blood & as a result the body produces more insulin in order to try to help the cells obtain the energy from glucose. This leads to weight gain as the insulin increases hunger. Also, since the body is insulin resistant, the excess glucose is converted to fat for long-term storage.
  • Things that can cause insulin resistance: PCOS, Inactivity/sedentary lifestyle, family history of diabetes, gestational diabetes, hypertension, alcohol abuse, poor sleep habits, high cholesterol levels, metabolic syndrome, cardiovascular disease, high bodyweight, acromegaly

Things that affect calories out:

• Body Composition (Fat to muscle ratio)
• Gut health
• Compromised sleep affects our energy levels which leads to
  • Decreased NEAT (Non exercise activity thermogenesis)
• Hypothyroidism (lowered levels of T3 and T4)
  • Thyroid hormones T3 and T4 affects every cell and all the organs in your body by regulating the rate at which your body uses calories/energy which is known as our bmr, meaning this affects your metabolic rate.
• Too few calories lowers daily NEAT
  • By eating below your BMI (calories needed to perform basic biological processes), your body makes up for this through energy conservation by lowering your NEAT (non exercise activity thermogenesis). Basically you lack the energy to perform your normal daily activities. This also affects your body composition and cardio health as you become sedentary (stop moving as much).

Healthy Fat loss

So to lose fat in a healthy way you need to:

1. Get enough sleep (8-9 hours per night)
2. Manage your stress levels/nervous system regulation
3. Look after your gut health
4. Manage inflammation
5. Increase your daily steps (8-10k per day)
6. Weight lift
7. Eat high protein (protein takes the most amount of energy to digest).
8. Manage your insulin resistence
9. Eat in a caloric deficit (make sure your calories in do not exceed calories out).

Futher information about the bold items in the list is included below. Also, I know this all seems overwhelming but keep in mind you are creating a lifestyle change. This is not a quick fix.
To manage your insulin resistance (info from the book Glucose Goddess by Jessie Inchauspé):

• Eat within an hour of waking up
• Protein with breakfast
• Tablespoon of apple cider vinegar before each meal (diluted in a glass of water)
• Eat foods in this order, veggies -> protein -> fat -> starches -> carbs -> sugar
• Never eat sweets/dessert/carbs on an empty stomach (dessert after dinner)
• Keep refined carbs and added sugar at a minimum.
• Minimize alcohol intake
• Try to minimize sodas, fruit juice and sweet drinks (this is because there is no fiber to help with the glucose spike or at least try to have these drinks after eating something fiberous)
• Only eat fruit whole, not transformed eg. eat the orange instead of having the orange juice, again fiber makes a world of a difference
• Put clothing on your carbs. Eg. have protein/fats/fiber with your carbs
• A short walk after carb heavy meals
• Fasting - this is controversial and I should add a disclaimer, if you in any way shape or form have or had an eating disorder, especially restrictive eating, I highly recommend against fasting. Intermittent fasting has a lot of studies out there that were done on men. The book Fast Like a Girl by Dr. Mindy Pelz includes a nuanced view of fasting that takes into account our hormones and our monthly cycle. She also has a free app 'Fast like a girl', you log your period and it tells you how long to fast. However, bioindividuality is key here, genetics, etc. Please if you are considering fasting make sure you get bloodwork done first. Manage your electrolyte levels, do not neglect iron and protein levels. Personally, I prefer using the other methods since fasting can also inadvertently worsens insulin resistence due to increased stress/cortisol which cause higher hunger cues. Some with insulin resistence found fasting to be helpful. So make sure you do what works for you and always consult your doctor.
• Supplements:
  • Vitamin D paired with Vitamin K1 & K2
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Turmeric
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • N-Acetylcysteine (NAC)
  • Inositol
  • Zinc (Important to Note: It works inversely with testosterone - raises testosterone if your levels are low and lowers it if your levels are high)

To eat in a caloric deficit, calculate your TDEE and subtract 200-500 calories from that number. I like using this calculator. https://tdeecalculator.net
Eg. If it's calculated to be 2000 calories, you subtract 200, so 1800 should be your daily calorie intake. For the activity levels make sure you do not oversell yourself. Here is a general guide:

• Sedentary: Office job sat all day or less than 3000 steps per day
• Lightly Active: Exercise 1-3 times per week or 3-10k steps daily (up to 3-4 miles daily)
• Moderately Active: Exercise 3-5 times per week or 10-15k steps daily (up to 4-7 miles daily)
• Highly Active: Hard exercise 6-7 training days per week or 15-20k steps daily (up to 7-10 miles daily)
• Extremely Active: Intense daily exercise/hard physical labour 7 days a week or 25k+ steps daily (up to 10 miles daily)

As you lose weight your body adapts so after a while you may need to recalculate your TDEE and deficit. Once you are at your ideal weight, you no longer subtract the 200-500, you simply eat the TDEE amount to maintain but you do this gradually. After I lost the weight I came out of the deficit by adding 50 calories to my daily intake per week, till I was at maintenance/my TDEE. This prevented me from gaining fat or water weight.
Lastly, muscle mass (increase in muscle raises your metabolic level, meaning you burn more calories at rest). This is ideal and is also how you'll see someone who is short, seemingly small but weigh more than you imagined. Muscle density weighs more than fat. Think of a 50 pound dumbbell versus 50 pounds of feathers, you would need a whole lot of feathers to match the weight. Same difference, you need a larger volume of fat to equal to the same amount of muscle. Therefore, lifting weights is ideal because you will become more toned, burn more calories at rest, be able to eat more even when you've lost the weight to maintain your phisique, you'll be more insulin sensitive, and you will have stronger and higher bone density (really important for women, we lose up to 5% of muscle mass per decade after the age of 30).

Body Recompositon: Weightlifting for health (and aesthetics), lose fat & gain muscle

It is possible to gain muscle and lose fat at the same time. I followed Huskular Goddess and and LexiiGettingFit for inspiration and they were really the ones that opened my eyes to the concept of body recomposition (gain musle while losing fat).
The benefits of this is as you're getting smaller your TDEE is increasing. This means by the time you lose the weight you'll still be eating an adequate amount. The other benefits include insulin sensitivity versus insulin resistence, higher metabolism, and a improved body composition like I mentioned before in the dummbell versus feather example. The downside is the number on the scale won't have a dramatic shift while your clothes will be fitting looser. Again, weight density plays tricks on us and it's easy to get caught up in body dismorphia but I promise it works.
In order to sustain and build muscle while losing fat, you need to be consuming enough protein while remaining in a caloric deficit. So 60-80g of protein per day minimum to lose 1-2lbs per week. Ideally it should be 0.8-1g of per pound of lean body mass. Eg, someone is 300lbs and they want to get down to 150lbs. They would eat 120-150g of protein per day. If this is too much, try to get at least 60-80g like I mentioned before. Remember even though 1-2lbs per week sounds small, the changes are significant because of the muscle gained. You will look and feel smaller.
Weightlifting for a rounder booty (I reshaped my glutes by weightlifting. Hormones can actually affect the shape and my PCOS did a number on me. I developed a V shape over the years. Round, square, heart, A shapes are all based on your bone structure and fat placement. Some of us just have those stubborn fat deposits in certain areas that are genetic, even when we lose the weight, it's a smaller version but the same shape. V shape on the other hand is largely seen in older women post menopause and in younger women with hormonal disorders. This is becuase the hormonal imbalances also causes muscle imbalances. Regulating your hormones helps but it won't grow the muscles for you, so I used Fit With Emely's glute guide based on your glute shape (completely free, I watched all her videos to get this info and it took me two years to go from a V shape to a round shape.
Here is the guideline for each shape:
Glute Maximus - Everyone should be working on glute maximus. It builds the shelf and overall size. Step ups (all variations), hip thrusts (all variations), lunges, rdl, leg press, all squat variations Glute Minimus - (V and Square shapes), this muscle fills in the middle between the top and lower glute. Hip abduction, single leg bridge, Standing hip abduction/cable raises Gute Medius - (Heart, Round, and A-shaped) this muscles builds a longer hip for top portion of the glutes. Eg. Single leg squat, Single leg deadlift, Cable clamshells, Reverse lung, step ups Underbutt - Everyone should be working on underbutt but this is especially useful for V shaped folks. It works the hamstrings and lower portion of glutes. Good mornings, single leg rdl (also works minimus), single leg hip thrust (also works maximus), hip abductors (also works minimus)
How to structure workout:

• Warm up/Dynamic Stretches (specific to the muscle group you're working eg. lower body warm up or upper body warm up, etc.)
• Compound exercises (2-3 exercises eg. single leg rdl, good mornings, leg press - for each exercise you do 3-4 sets, 8-12 reps, with 3-4 minute rest between sets). That probably sounds like a foreign language to some, so for instance:
  • Start excercise 1
  • Set 1 (repeat exercise 1 - rdl 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 1 - rdl 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 1 - rdl 8 times)
  • Move on to exercise 2
  • Set 1 (repeat exercise 2 - leg press 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 2 - leg press 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 2 - leg press 8 times)
  • Move on to exercise 3
  • Set 1 (repeat exercise 3 - good mornings 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 3 - good mornings 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 3 - good mornings 8 times)
• Secondary Workouts (2-3 exercises eg. step ups, bulgarian split squats, lunges - for each exercise you do 3-4 sets, 8-12 reps, with 3-4 minute rest between sets)
• Isolated/Accessory Movements: these exercises work one part of the muscle more than others, for example an overbias on the underbutt/hamstring like I mentioned before to help with the V shape ( eg. hip abductors, kickbacks, glute bridge, lying leg raises, etc. (1-2 exercises high repetitions, low weight 2-3 sets, 15-20 reps, 1-2 minute rest between sets)
• Static stretch/cool down (specific to the muscle group you're working eg. lower body cool down or upper body cool down, etc.)

Keep in mind that you only need to work on a muscle group 2-3 times a week. So I only do glutes Mondays, Thursdays and Saturdays. Also keep in mind while I work the lower body I am also working my upper body (eg. while doing rdls I am lifting the weight with my upper body), which is why I don't have tailered upper body days, this is for aesthetic reasons, and because weightlifting more than 3 days per week is not feasible with my PCOS.
My full routine is:

• Monday- lower body
• Tuesday - Pilates/core
• Wednesday - Rest (I still go for walks on these days)
• Thursday - lower body
• Friday - Pilates/core
• Saturday - lower body
• Sunday - Rest (I still go for walks on these days)

I also used primarily resistance bands in the beginning because gym equipment intimidated me (not anymore :) ). I started with 25lb resistance and went up to 125lbs. I use the product BandBar which allowed me to use the resistance bands like a barbell at home. This isn’t the only option and you can definitely buy resistance bands and do it without the bar. BandBar
For the ab separation from being obese, I did this workout 3 times a week (also helpful post pregnancy): https://www.youtube.com/watch?v=smiGsW-mQX0
For my chest to help with getting perkier boobs (the derma rolling was what made the biggest difference, but this exercise helped as well though it took 6+ months for the changes to be significant. Women tend to take longer to grow chest muscles): https://youtu.be/hg7_R29jGIE?feature=shared
I also did workouts to help with my posture and mobility 3 times a week (any I could find online)
The last thing I will say is be mindful that you may gain weight initially when you start lifting weights. This is due to slight inflammation/water gain from foreign tension, which will last about a month or two before you adapt BUT your body will adapt, I promise. Keep in mind if it's days before your period or if you are on your period. It's not if, but when, our weight fluctuates. As long as you are in a deficit and doing everything right, the number will go down. Do not get discouraged!!!
Here is the edit to this post which includes my supplements, how I managed my inflammation, and how I improved my gut health. I also edited the information I shared prior to include a few more tips and lifestyle changes I made, and included a few more details. I also rearranged things so there is a separation between style/haiskin and health information. The post is getting really long so I may create a separate post for personal development/mindset tips.

Inflammation

In my case my inflammation was caused by my PCOS, insulin resistence and my obesity, but it can be caused by chronic stress, other autoimmune disorders like IBS, Crohn's disease, etc, smoking/alcohol, age related diseases, environmental toxins, diets high in processed foods, sugars, trans fats & high omega-6 fatty acids.
In my case the inflammation from the PCOS led to gut inflammation due to the high levels of coritsal (stress hormones) in reaction to the high testosterone and insulin resistence. I also experienced metabolic inflammation (non alcoholic fatty liver disease), skin inflammation (as I mentioned earlier the ezcema on my scalp, alopecia, and hirsutism), adipose tissue inflammation, chronic low grade inflammation (this led to edema or fuid retention -> insulin resistance and my high testosteron/androgen levels also exacerbated this).
To fix this these were the thin I added to my life:

• Dry brushing 2-3 times a week
• Body Gua sha
• Face Gua Sha or Face Yoga or Myofascial Massage
• Jump Rope
• Trampoline/Rebounder
• Vibration Plate (very useful for after a workout or while sitting down)
• Acupressure mat
• Arvigo (Mayan Abdominal massage) & Lymphatic drainage massage
• Leg elevation, I sleep with a pillow under my knees. In the evenings I keep my legs up.
• Massages
• Sweat more (exercise/sauna/steam room)
• Portable Infrared Sauna (reduce cortisol by 25%)
• Microcurrent
• Compression socks
• Castor oil pack 3-4x per week
• Eliminate inflammatory triggers (mine were gluten & dairy)
  • Switch to sourdough
  • Eliminate seed oils
  • Avoid alcohol & smoking
• Supplements
  • Vitamin D paired with Vitamin K1 & K2
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Turmeric
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • N-Acetylcysteine (NAC)
• Teas that helped
  • Turmeric
  • Red Rasberru Leaf Tea
  • Fennel
  • Chamomile

Gut Health

Your microbiota needs the right bacteria in the right amount to perform its hormone regulating functions properly. When the type or number of bacteria gets disturbed by events such as stress, or poor diet, or your gut can no longer accomplish its job meaning you'll have inflammation, increased risk of chronic disease, skin conditions, mental health issues, weakened immune system, nutrient absorprion problems, and weight management challenges.
For weight loss issues, gut microbiomes influence hormones in producing and signaling leptin and ghrelin (these hormones regulate hunger and fullness signals). Inflammation and insulin resistence is also associated with gut health problems as mentioned before. Energy extraction from foods, certain gut bacteria are more efficient at extracting energy from food, particularly carbohydrates. When there is an imbalance, more calories can be absorbed from food leading to difficulties gaining or losing weight.
Things I did to improve gut health/intestinal permeability:

• Ate foods rich in digestive enzymes (mangoes, pineapple, etc.)
• Pre and probiotics (incorporate bifidobacterium and lactobacillus)
  • Favorite brand: Seed Heath Probiotics
• Pickles (without vinegar): Great source of prebiotics
• Apple Cider VinegaKimchi/Kombucha/Sauerkraut
  • Beware of certain types of vinegar contain chemicals which kill bacteria, “the good bacteria”, and leave the yeast Candida albicans alone.
  • Raw apple cider vinegar contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health.
    • Tablespoon of apple cider vinegar (diluted in a glass of water) before each meal
  • Balsamic vinegar: Acetic acid is the active compound in balsamic vinegar. This acid contains strains of probiotics that aid digestion. The probiotics found in acetic acid can help promote good gut health and digestion while supporting overall immune function.
• Raw Carrots (has the type of fiber that binds and flushes out toxins in gut, good to have as daily hormone & digestion support)
• Limit Processed foods and Sugar
• No drinking or smoking
• Stress managment (which I'll expand on just below)
• Increase fiber intake
• Regularly exercise
• Supplements
  • Ginger
  • L-Glutamine
  • Olive leaf extract (especially helpful if you have candida overgrowth)
  • Turmereric
• Teas
  • Ginger
  • Lemon Balm

Lower androgens/testosterone

• Teas
  • Nettle Tea
  • Spearmint tea
• Spearmint oil topically for hirsutism
• Supplements
  • Schisandra (adaptogen - stress management & hormone balance)
  • Saffron (Also helps reduce testosterone, lower blood pressure and prevents bad cholesterol)
  • Inositol
  • Holy Basil
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • Zinc (Important to Note: It works inversely with testosterone - raises testosterone if your levels are low and lowers it if your levels are high)

Nervous System Regulation/ Stress Management

Stress is one of the things that age us the most, and people with PCOS already have higher levels of cortisol so these are the things I do to manage my stress levels:

• Regulate circadian rhythm, direct sunlight upon waking up. I use a sunrise alarm clock lamp for this
• Same bedtime everynight (pre midnight)
• Invert screen colors at bedtime (red filter on screens)
• Pillow under knees
• No loud alarms
• Magnesium biglycinate supplement before bed
• Regulate circadian rhythm, view the sunset before bed. I use a sunrise alarm clock lamp for this
• Spend a few minutes breathing through left nostril only
• Epsom salt foot soak
• Journal
• Get back to using my coloring books (I even invested in alcohol based markers it's so fun). Regulates me and gets me in touch with my inner child
• Time with friends, my puppy, and my family
• Supplements
  • Holy Basil (adaptogen - stress management & hormonal balance)
  • L-Theanine
  • Magnesium biglycinate
• Teas
  • Red raspberry leaf (adaptogen - stress management, also good for menstrual cramps)
  • Reishi Mushroom
  • Lemon Balm
• Night time mocktail (have after dinner and not on an empty stomach due to the sugar levels in the tart cherry)
  • Teaspoon of tart cherry (high levels of melatonin)
  • Magnesium biglycinate powder
  • Probiotic soda (good for gut health)

Tea cycling

• On your period
  • Nettle leaf: Increase iron levels
  • Moringa: Increase iron levels
  • Red Raspberry leaf: Helps with period cramps (best to drink throughout the month, especially at the end of the luteal phase
  • Chamomile: Helps with wellness wind down routine when you're feeling extra tired
• Follicular phase
  • Focus teas: Peppermint, Spearmint
  • Adaptogens: Lion's mane, Adaptogen latte, and Chaga mushroom
  • Detox: Dandelion Root
• Ovulation phase
  • Detox: Dandelion root tea
  • Bloating: turmeric tea latte/golden latte
  • Estrogen dominance - symptoms (bad hormonal migraines, hot flashes, nausea): Schisandra berry, Lemon balm
• Luteal phase
  • PMS symptoms: Raspberry leaf, Schisandra berry, Ginger root (powder or tea)

The best teas for PCOS

• Spearmint
  • For reducing androgens & lowering hirsutism (facial hair)
• Cinnamon tea (improves insulin sensitivity)
• Chamomile tea (Adaptogen)
• Nettle Tea (reduce androgens)
• Red raspberry leaf (adaptogen/stress relief, also good for menstrual cramps)
• Schisandra (adaptogen/stress relief & hormone balance)
• Saffron (Also helps reduce testosterone, lower blood pressure and prevents bad cholesterol)
• Ginger (ginger offers anti-inflammatory, fertility and hormone-balancing benefits, aides digestion )

Seed Cycling

What is seed cycling? Seed cycling refers to the consumption of specific seeds at different times of the month in order to improve the production and levels of sex hormones, specifically estrogen, progesterone, and testosterone.
Seed cycling divides the female menstrual cycle into two parts:

1. During the first half of the menstrual cycle, or days 1 through 14, seed cycling encourages daily consumption of flax and pumpkin seeds.
2. During the second half of the menstrual cycle, or days 15 through 28, seed cycling encourages daily consumption of sunflower and sesame seeds

Results from seed cycling will not happen overnight. Normally women observe improvements after approximately three months of seed cycling adherence. It took me about 4ish months.
The Benefits of Seed Cycling: Support hormonal balance, alleviate PMS symptoms, decrease hormonal acne, alter irregularity of menstrual cycles, and fight stomach bloating and fatigue.

I’m going to preface this post by saying clearly that I’m not an anti-vaxxer. I feel like that’s implied, but I don’t want this to turn into anything political and I’m not a conspiracy theorist. I’m just someone desperate to feel better and have a doctor believe me.
I’m honestly grasping at straws at my health issues that popped out of nowhere in 2021 (when I was age 29). I’d never had a history of irregular cycles, no classic PCOS symptoms. I was a healthy weight and had been fit and active for all of my teen and adult life. The second half of 2021 my health went to shit. I rapidly gained 60lbs in 6 months with no lifestyle changes, going from 145 to 205. I had elevated TSH, low vitamin levels, high testosterone, high DHEA-S - lots of classic hypothyroid and PCOS markers in my blood work. I’ve never had acne or hirsutism.
Since 2021, I’ve managed to lose 30 of the 60 I’ve gained, but I’ve hit a major plateau. Recently, I’ve also discovered I have majorly high prolactin (MRI showed no visible pituitary tumor, but I have been taking Cabergoline to lower it. I feel worse than ever on it.) I also started Metformin and wore a CGM for a month. My blood sugar levels were great, and the Metformin didn’t really make a noticeable difference in this time. I have noticed dizzy spells way way more than usual so I wonder if it’s actually lowering my blood sugar too much.
I reflect on 2021 and what the hell happened to my body, and the only change is that I got vaccinated. I’ve never knowingly had symptomatic COVID, but obviously theres a chance I had it and was just asymptomatic.
I went from the picture of health, no medications, an avid weightlifter and runner who did it all pain-free, to an absolute shell of myself over the last few years. I’m now on multiple prescription medications, I have no period, my estrogen is tanked, my joints hurt, zero libido, massive headaches, low energy, I cannot shed a pound (yes, even eating a low carb diet, exercising avidly, tracking calories, and taking Metformin).
Has ANYONE had a health path similar to this since 2021 or since having COVID or being vaccinated?

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Spirulina contains vitamins and protein, which makes it a perfect dietary supplement for individuals on vegan and vegetarian diets. According to research, it has inflammation-fighting and antioxidant properties and can control the immune system.
Berberine
Berberine is a bioactive compound found in numerous plants, including Phellodendron, European barberry, goldenseal, Oregon grape, and goldthread. The plants containing the compound have for years been used to treat various conditions, from sores to infections. Berberine was first found in barberry and related plants over 3000 years ago, and since then, the bark, leaves, and stems have been used in different ways.
Although berberine is not a magic pill for weight loss, it may help with weight gain issues and weight loss of over 30 BMI (Body Mass Index). Two scientific studies found that taking berberine supplements for three months led to notable results in weight loss. The results may be a result of how the bioactive compound aids in controlling insulin and other hormones that help regulate fat cells in your body.
Berberine is also known to help lower blood pressure, which is associated with strokes and heart disease. Taking berberine consistently for weeks or months may help lower the diastolic and systolic blood pressure, which are the bottom and top readings of the blood pressure.
Additionally, it also promotes deep restorative sleep and a healthy cholesterol profile.
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