• Anxiety & Stress Ayurveda
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FROM STRESS REDUCTION TO COGNITIVE IMPROVEMENT: THE DIVERSE HEALING POWERS OF AYURVEDA

In today’s world, stress and anxiety are almost inevitable. With an increase in work pressure, unbalanced lifestyles, and a never-ending to-do list, it can be difficult to find balance and peace in our lives. But what if we told you that there’s an ancient practice that can help you not only manage your stress but also improve your cognitive abilities? That’s right, Ayurveda may just be the answer you’re looking for.

Ayurveda is an ancient healthcare system that originated in India thousands of years ago. It is a holistic approach that addresses the physical, mental, and spiritual components of human health. With its focus on personalized medicine and natural remedies, Ayurveda has become one of the most popular complementary therapies worldwide. It is a versatile and effective approach to healing, offering a range of benefits from stress reduction to cognitive improvement. 

STRESS CAN’T BE STRESSED ENOUGH! 

Stress and anxiety are ubiquitous in modern society, which can contribute to chronic physical disorders like heart disease, diabetes, and obesity. Ayurveda believes that the body, mind, and spirit are interconnected and, therefore, stresses the importance of calming the mind to reduce stress and anxiety. 

• Imbalances in the doshas are the root causes of stress, according to Ayurvedic principles. By analyzing your dosha type, an Ayurvedic expert can create a personalized treatment plan to promote relaxation and emotional balance.
• Ayurvedic remedies such as meditation, yoga, and specific herbs like ashwagandha and brahmi effectively reduce stress and anxiety.

• Ayurvedic therapies like Abhyanga, Shirodhara, and Panchakarma aid in stress reduction and emotional balance.

With regular practice, you can reduce your stress levels and improve your overall well-being.

AYURVEDA PROMOTES COGNITIVE IMPROVEMENT:

LET’S DISCUSS MORE ABOUT THESE HERBS:

1

Ashwagandha [1]:

A traditional ayurvedic medicine with multiple uses. It is found in India, Africa, and some parts of the Mediterranean continent. The name Ashwagandha comes from the Sanskrit words “Ashva” meaning horse, and “Gandha” meaning smell. According to tradition, it can enhance strength and stamina like a horse while nourishing the reproductive and nervous systems. Also known as ‘Winter Cherry’ or ‘Indian ginseng’, Ashwagandha roots are commonly used in ayurvedic remedies.

The benefits of Ashwagandha are as follows:

• Boosts immune system
• Decreases stress and calms your body

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• Enhance your memory and cognition  
• Improve sleep patterns  
• Helps to manage weight
• Helps to maintain normal testosterone levels in males
• Increase fertility  
• Improve heart health
• Helps to manage weight  
• Promote thyroid health

Based on my observations, I have seen that Withania somnifera, also known as Ashwagandha, can have positive effects on biochemical parameters in Parkinson’s disease. The extract has shown potential in improving markers associated with the condition, potentially through its antioxidant and neuroprotective properties.

Dr. Siddharth Gupta, MD

2

Brahmi [2]:

Also called the Bacopa Monnieri is a traditional ayurvedic herb that has been used specifically to treat neurological disorders. It has anti-inflammatory and antioxidant properties. The leaves of this plant are considered very pure and effective. 

The benefits of Brahmi are as follows:

• Works as a brain tonic  
• Enhance memory, concentration, and intelligence  
• Improve nervous system function  
• Reduces stress and depression  
• Calm your mind
• Reduce the symptoms of attention deficit hyperactivity disorder (ADHD) like hyperactivity, impulsiveness

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• It is used as a great antioxidant that helps to remove cancer-producing cells
• Acts as a natural blood purifier to give healthy skin and hair

3

Shankhpushpi [3]:

Shyamaktanta is a perennial herb with medicinal benefits. According to Ayurveda, it calms the brain and relieves stress and anxiety. It can be used in the form of tablets, capsules, or powder to improve brain functions. Shankhpushpi can be taken with warm milk or water to boost memory.

The benefits of Shankhpushpi are as follows:

• It aids in digestion and relieves constipation with its mild laxative properties.
• Shankhpushpi improves mental health and helps manage depression with its antidepressant activity.
• It enhances memory and concentration as a brain tonic.
• Shankhpushpi has rejuvenating properties and may help manage wrinkles and prevent aging.
• It aids in acne and wound healing when applied topically.
• Shankhpushpi oil benefits hair health controls hair fall, and promotes hair growth.

As is well-known with the brain-related effects of Shankhpushpi, it may also keep away the signs of aging. Researchers think Shankhpushpi may be a natural anti-aging treatment. Antioxidants are thought to be abundant in it.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4

Jatamansi [4]:

Scientifically known as Nardostachys jatamansi, is a delicate and resilient perennial herb that thrives in the moist, steep, and undisturbed grassy slopes of India, China, Nepal, and Bhutan. This small rhizomatous plant belongs to the Valerianaceae family.

The benefits of Jatamansi are as follows:

• It may have brain-protective properties.  
• May relieve symptoms of seizures, vertigo etc., in fever.  
• The oil of jatamansi may have antiarrhythmic (alleviates heartbeat irregularities) properties.  
• The jatamansi oil may be useful for silky, smooth, and healthy hair.  
• It may have beneficial properties for hypertension.  
• It may have the potential to increase appetite,
• It may be beneficial for the liver,
• May have potential properties that may be carminative (relieving flatulence).
• May have potential antispasmodic (relieves spasm) properties.

In my opinion, a regulated intake of jatamansi in your balanced diet might be worth considering. Jatamansi might hold many potential benefits. It may be useful in dealing with hepatitis and liver enlargement issues.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Ayurveda is an ancient practice with a wealth of benefits for modern-day living. From stress reduction to cognitive improvement, Ayurveda offers natural remedies and lifestyle adjustments to promote balance and harmony in the body, mind, and soul. By incorporating Ayurvedic practices into your daily routine, you can improve your overall health and well-being. So why not give it a try? The benefits of Ayurveda await you.

• Anxiety & Stress Yoga for Mental Health
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HEALING FROM WITHIN 10 YOGA ASANAS FOR ANXIETY RELIEF 

Anxiety, a pervasive feeling of fear, dread, and uneasiness, is a common experience for many individuals. Whether triggered by stressful situations at work, impending decisions, or even everyday challenges, anxiety can manifest in various physical, mental, and emotional symptoms. Ayurveda, the ancient Indian system of medicine, recognizes the profound connection between the mind and the body, emphasizing the importance of mental well-being alongside physical health. Within the realm of Ayurveda, the concept of “Chittodvega” encompasses the anxious state of mind or anxiety, further underlining the significance of addressing mental health concerns.

UNDERSTANDING CHITTODVEGA

The term “Chittodvega” is derived from two Sanskrit words: “chitta,” meaning mind, and “udvega,” which denotes anxiety or anxiousness. Within Ayurveda, Chittodvega is recognized as a condition affecting the mind, often associated with disturbances in emotional states. Charaka Samhitha, an ancient Ayurvedic text, refers to Chittodvega alongside other emotional disturbances, such as lust, anger, greed, and worry, highlighting its relevance in holistic well-being.

IDENTIFYING RISK FACTORS FOR ANXIETY DISORDERS  

Anxiety disorders can affect individuals of all ages and backgrounds, with various risk factors contributing to their development. While certain personality traits, traumatic events, and family history can increase susceptibility to anxiety, the prevalence of generalized anxiety disorder (GAD) remains significant. Recognizing the multifaceted nature of anxiety is crucial in developing effective coping mechanisms and interventions.

THE 3-3-3 RULE: A COPING STRATEGY FOR ANXIETY

In moments of overwhelming anxiety, the 3-3-3 rule provides a simple yet effective technique for regaining composure. By engaging with the immediate environment through identifying objects, sounds, and physical movements, individuals can ground themselves and alleviate feelings of distress. Incorporating such coping strategies alongside holistic approaches like yoga can further enhance overall well-being.

YOGA ASANAS FOR ANXIETY RELIEF 

Yoga, with its emphasis on breath awareness, mindfulness, and physical postures, offers a powerful tool for managing anxiety. The following yoga asanas (poses) can help alleviate symptoms of anxiety while promoting relaxation and inner peace:

1

Hero Pose (Virasana)

• Muscles worked: Erector spinae, quadriceps, knee muscles, ankle muscles
• Instructions: Begin in a kneeling position, bringing your bottom to the floor between your feet. Sit up straight, opening your chest and lengthening your spine. Hold for up to 5 minutes.

Why is works? Hero Pose encourages deep breathing and relaxation, allowing individuals to find centering and calmness amidst anxiety-provoking situations.

2

Tree Pose (Vrksasana)

• Muscles worked: Abdominals, psoas, quadriceps, tibialis anterior
• Instructions: Stand on one foot, placing the sole of the other foot on the inner thigh, calf, or ankle (avoiding the knee). Find a focal point and hold for up to 2 minutes before switching sides.

Why is works? Tree Pose promotes balance and focus, helping individuals redirect their attention inward and away from racing thoughts and worries.

3

Triangle Pose (Trikonasana)

• Muscles worked: Latissimus dorsi, internal oblique, gluteus maximus and medius, hamstrings, quadriceps
• Instructions: Stand with feet wider than hips, extend arms out from shoulders, and reach forward with one hand while hinging at the hips. Hold for up to 1 minute on each side.

Why is works? Triangle Pose stretches and strengthens the body, releasing tension in the neck and back while promoting a sense of stability and groundedness.

4

Forward Fold Pose (Uttanasana)

• Muscles worked: Hamstrings, calves, glutes and the pelvic muscles.
• Instructions: From Downward Facing Dog, step forward to the top of your mat and fold forward, relaxing the head and neck. Hold for five breaths to elongate the spine.

Why is works? Forward Fold encourages the release of tension in the spine and hamstrings, promoting relaxation and a sense of surrender to the present moment.

5

Downward Facing Dog Pose (Adho Mukha Svanasana)

• Muscles worked: Calves, hamstrings, gluteus, hip flexors, pelvic floor, psoas, core, triceps, biceps
• Instructions: From a kneeling position, press back through the hands and feet, lifting the hips toward the sky. Hold for 10 breaths to invigorate the body and mind.

Why is works? Downward Facing Dog increases blood flow to the brain, providing a natural mood boost and helping individuals feel more energized and focused.

6

Corpse Pose (Savasana)

• Muscles worked: Neutral pelvic floor and core
• Instructions: Lie on your back with arms and legs extended, allowing the body to relax completely. Stay in this pose for 5 to 15 minutes to promote deep relaxation.

Why is works? Corpse Pose induces deep relaxation, allowing individuals to let go of physical and mental tension while fostering a sense of inner peace and tranquility.

7

Child’s Pose (Balasana)

• Muscles worked: Spinal extensors, gluteus medius, and hamstrings
• Instructions: Sit back on the heels with arms extended in front and forehead resting on the mat. Take deep breaths and hold for at least 10 breaths.

Why is works? Child’s Pose promotes deep breathing and a sense of surrender, encouraging individuals to let go of stress and anxiety as they melt into the mat.

8

Cat/Cow Pose (Marjaryasana/Bitilasana)

• Muscles worked: Lower Back, middle back, core (Abs), gluteus, hips, knees,neck and pelvic.
• Instructions: On hands and knees, alternate between arching the back upward (cow pose) and rounding it downward (cat pose) with each inhale and exhale.

Why is works? Cat/Cow Pose helps individuals connect with their breath and find movement in the spine, releasing tension and promoting a sense of ease in the body and mind.

9

Fish Pose (Matsyasana)

• Muscles worked: Intercostals, hip flexors, trapezius, abdominals
• Instructions: Lie on your back with arms underneath your buttocks, lifting the chest upward. Hold for up to one minute to alleviate tightness in the chest and back.

Why is works? Fish Pose opens the chest and heart, helping individuals release emotional blockages and cultivate feelings of compassion and self-acceptance.

10

Legs Up The Wall (Viparita Karani)

• Muscles worked: Hamstrings, glutes, and pelvis, along with the muscles supporting the spine and hips.
• Instructions: Lie on your back with legs extended up the wall, allowing the body to relax deeply. Hold for several minutes to promote circulation and relaxation.

Why is works? Legs Up The Wall Pose promotes relaxation and stress relief by encouraging blood flow to the brain and calming the nervous system.

Incorporating yoga into your daily routine can be a transformative practice for managing anxiety and promoting overall well-being. By embracing the mind-body connection and engaging in mindful movement and breathwork, individuals can cultivate inner peace and resilience in the face of life’s challenges. Whether practiced individually or as part of a holistic wellness regimen, these yoga asanas offer a pathway to healing from within, empowering individuals to find balance and tranquility amidst the chaos of modern life.

• Cultures from Around the world Mental Health
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PAWS FOR THOUGHT: LESSONS LEARNED FROM OUR PETS ON NATIONAL PETS DAY

On National Pet Day, I find myself reflecting on the profound impact our furry, feathered, or scaly friends have on our lives. Growing up with my beloved German Shepherd, “Bush”, I experienced firsthand the myriad of lessons that pets impart to us. Each wag of the tail, each gentle purr, and each playful bark carries with it invaluable wisdom that transcends mere companionship. As a proud owner of two turtles named “Ozzy-Pozzy” and “Toto”, I’ve had the privilege of experiencing firsthand the unique companionship they offer.

Much like dogs or cats, turtles form deep bonds with their human counterparts. Ozzy-Pozzy and Toto may not greet me with wagging tails or purring affection, but their quiet presence brings me comfort and joy. Whether they’re basking under their heat lamp or leisurely exploring their habitat, their serene demeanor serves as a calming influence in my life. Join me in exploring the heartfelt lessons learned from our pets, lessons that shape us into better individuals and deepen our appreciation for the bonds we share with our animal companions.

Dogs are the most popular pet in the U.S. (65.1 million U.S. households own a dog), followed by cats (46.5 million households) and freshwater fish (11.1 million households).

American Pet Products Association (2023-2024)

1

FORGIVENESS UNCONDITIONALLY GIVEN 

In a world marked by conflict and resentment, our pets embody the virtue of forgiveness. They offer unconditional love and grace, even in the face of our shortcomings. Whether it’s a forgotten meal or a momentary lapse in patience, our pets readily forgive and embrace us with open hearts. Their capacity for forgiveness is a humbling reminder of the power of compassion and the healing nature of grace.

As of 2024, 66% of U.S. households (86.9 million homes) own a pet.

American Pet Products Association (2023-2024)

2

LOYALTY BEYOND MEASURE 

The loyalty exhibited by our pets is nothing short of extraordinary. As a dog owner, I’ve witnessed firsthand the unwavering devotion of my furry friend. Bush greeted me with boundless joy upon my return home and exuded palpable sadness when parted from me. His loyalty serves as a poignant reminder of the importance of steadfastness in our relationships. Just as our pets show up for us in times of need, so must we reciprocate this loyalty to those we hold dear.

3

CONTENTMENT IN SIMPLICITY

In a world consumed by material pursuits and incessant comparison, our pets serve as beacons of contentment. They find joy in life’s simplest pleasures – a belly rub, a warm bed, or a playful game of fetch. Their ability to appreciate the present moment reminds us to cultivate gratitude for our blessings. Amidst the chaos of daily life, our pets teach us to find solace in the here and now, embracing the beauty of simplicity.

4

GRATITUDE IN EVERY WAG OF THE TAIL 

Observing the sheer exuberance of our pets fills our hearts with gratitude. Whether it’s the ecstatic anticipation of a walk or the gleeful frolicking in the backyard, our pets approach life with infectious enthusiasm. Their genuine appreciation for the small joys serves as a powerful reminder to express gratitude for the abundance in our lives. Through their eyes, we learn to cherish each moment and revel in the blessings that surround us.

5

EMBRACING RESPONSIBILITY

Owning a pet is a profound lesson in responsibility. From ensuring their basic needs are met to tending to their health and well-being, caring for a pet requires unwavering commitment. The sense of accountability instilled by our pets fosters personal growth and cultivates empathy. Through their dependence on us, we learn the importance of reliability and the profound impact of our actions on others.

6

JUDGMENT FREE LOVE 

Our pets offer us a love that knows no bounds and harbors no judgment. They accept us unconditionally, embracing our flaws and celebrating our virtues. Whether we’re having a bad day or reveling in success, our pets remain steadfast in their affection. Their ability to love without reservation inspires us to extend the same kindness and acceptance to others, fostering a more compassionate world.

As we delve into the myriad lessons our pets impart upon us, let us not overlook the wisdom offered by our shelled companions – turtles. Their instincts are second to none, and their determination is fierce. We can all take a few pages out of their book.

7

10 life lessons from a turtle:

• Follow your instinct: Trust your intuition and follow your heart.
• Swim with the current: Embrace the flow of life and go with the tide.
• Travel at your own pace: Take things one step at a time and don’t rush the journey.
• Enjoy time alone: Find solace in solitude and embrace moments of quiet reflection.
• Slow and steady wins the race: Persistence pays off, so stay the course and keep moving forward.
• Don’t give up hope: Even in the face of adversity, hold onto hope and keep pushing forward.
• Keep a hard shell: Protect yourself from harm and remain resilient in the face of challenges.
• Come up for air: Take breaks when needed and prioritize self-care.
• Never forget where you came from: Stay grounded in your roots and honor your heritage.
• Spend more time on the beach: Embrace life’s simple pleasures and make time for relaxation and rejuvenation.

In addition to the valuable lessons from our turtle friends, let’s not forget the profound impact that turtles can have as pets. In moments of reflection, I often find solace in watching Ozzy-Pozzy and Toto navigate their environment with quiet determination. Their resilience in the face of adversity serves as a poignant reminder of the strength that lies within us all.

8

LESSONS FOR OUR LITTLE ONES

Beyond the profound impact on our own lives, pets also impart invaluable lessons to our children. From patience and resilience to empathy and understanding, our furry friends serve as compassionate teachers for the next generation. Through the joys and sorrows shared with our pets, children learn about the cycle of life and the importance of cherishing each moment.

THEME OF NATIONAL PET DAY 2024

“Don’t Shop! Adopt!” resonates as the heartfelt theme for National Pet Day 2024, a day cherished annually on April 11th. This theme serves as a heartfelt call to action, encouraging prospective pet owners to bypass breeders and pet stores in favor of adopting animals eagerly awaiting loving families at shelters across the nation.

42% of dog owners and 43% of cat owners got their pets from a store, while 38% of dog owners and 40% of cat owners got their pets from an animal shelter or rescue.

American Veterinary Medical Association, 2022 Pet Ownership and Demographics Sourcebook

On this National Pet Day, let us honor the remarkable bond we share with our pets – both furry and shelled alike. They are not merely companions but wise teachers who impart invaluable lessons on loyalty, gratitude, and forgiveness. May we continue to learn from their example and cherish the unconditional love they so freely give.

• Mental Health Women's Health Yoga & Fitness
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15 SPRINGTIME SELF-CARE: PRIORITIZING MENTAL HEALTH FOR WOMEN 

Spring is a season of renewal and growth, offering a perfect opportunity for women to prioritize their mental health and wellness. As the world outside bursts into color and life, it’s crucial to ensure that your inner world reflects this vitality too. Complete Women’s Healthcare empowers women to take charge of their health and happiness. 

What are the 4 main types of self-care skills?

Self-care encompasses four key dimensions of well-being: mind (mental/psychological), body (physical), heart (emotional), and spirit (spiritual/essence). Prioritizing self-care in these areas promotes holistic health and vitality.

Here’s a comprehensive guide to springtime self-care tailored specifically for women:

1

EMBRACE OUTDOOR ACTIVITIES

After the hibernation of winter, embrace the warmer weather by engaging in outdoor activities. Here are some ideas to get you started:

• Walking
• Jogging
• Hiking
• Biking
• Yoga or tai chi in nature

These activities not only promote physical fitness but also provide opportunities for relaxation and mindfulness, essential for women’s mental well-being.

2

NOURISH YOUR BODY WITH FRESH FOODS

Spring brings an abundance of fresh produce to farmers’ markets. Incorporating these seasonal delights into your diet can boost your health. Consider adding the following to your meals:

• Leafy greens
• Berries
• Asparagus
• Artichokes
• Leeks
• Rhubarb
• Fava beans
• Watercress
• Radishes

A diet rich in fruits and vegetables supports overall health and reduces the risk of chronic diseases, ensuring a vibrant and energetic spring season.

3

STAY HYDRATED 

As temperatures rise, women need to stay hydrated. Drink plenty of water throughout the day, and infuse it with fresh fruits like lemon, lime, or strawberries for added flavor and antioxidants. Pay close attention to your hydration levels, especially during physical activity, to avoid dehydration.

4

PROTECT YOUR SKIN

Enjoying the sun’s warmth is delightful, but remember to protect your skin from its harmful rays. Apply sunscreen with SPF 30 or higher, wear protective clothing, hats, and sunglasses, and seek shade during peak hours to prevent sun damage and reduce the risk of skin cancer.

5

SPRING CLEANSING FOR MENTAL CLARITY 

Decluttering and organizing your living space can work wonders for women’s mental health. Spring cleaning not only creates a clean and serene environment but also reduces stress and promotes relaxation. Take advantage of this opportunity to rid your home of potential health hazards and breathe new life into your surroundings.

DID YOU KNOW? Women are three times more likely than men to experience common mental health problems. [1]

6

CULTIVATE MINDFULNESS 

As nature blooms around you, take time to cultivate mindfulness and meditation. Practice deep breathing exercises to reduce stress, improve focus, and enhance your overall well-being. Embrace the spirit of renewal and growth by staying present in the moment.

7

PRIORITIZE SLEEP 

Quality sleep is vital for physical and mental health. Aim for seven to eight hours of restful sleep each night to rejuvenate your body and mind. Establish a relaxing bedtime routine and limit electronic device usage before bed to ensure a restful night’s sleep.

8

BOOST YOUR IMMUNE SYSTEM

Springtime allergies and colds are common, but you can support your immune system by maintaining a healthy lifestyle. Eat a balanced diet, exercise regularly, stay hydrated, and practice good hygiene habits. Consider supplementing with vitamins and probiotics to give your immune system an extra boost.

9

TAKE A DIGITAL DETOX 

In a world dominated by technology, taking a break from screens can do wonders for women’s mental health. Set aside time for a digital detox to disconnect from devices and reconnect with yourself and the world around you. Use this time to engage in activities that nourish your soul, such as reading, spending time in nature, or pursuing hobbies.

10

TRY SOMETHING NEW

Spring is a season of growth and renewal, making it the perfect time to step out of your comfort zone and try something new. Whether it’s learning a new skill, exploring a hobby, or embarking on an adventure, embracing new experiences can invigorate your spirit and expand your horizons.

11

CONNECT WITH NATURE

Immerse yourself in the beauty of the outdoors by spending time in nature. Take leisurely walks in the park, hike through scenic trails, or relax on the beach. Connecting with nature can reduce stress, boost mood, and foster a sense of peace and well-being.

Why do we need to promote self-care?

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more. [2]

12

PRACTICE SELF-CARE 

Prioritize self-care as an essential component of your springtime wellness routine. Whether it’s indulging in a luxurious bath, treating yourself to a massage, or simply taking time for yourself to unwind and recharge, self-care is non-negotiable for optimal health and happiness.

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13

MANAGE STRESS

Stress management is key to maintaining mental and emotional well-being. Incorporate stress-relieving techniques such as mindfulness, exercise, adequate sleep, and regular breaks into your daily routine. Avoid negative triggers and cultivate a positive mindset to navigate life’s challenges with resilience and grace.

DID YOU KNOW? Studies have consistently shown that suicide rates increase during the spring and into the summer months.  [3]

14

CHECK IN WITH YOUR HEALTH 

Use the renewal of spring as a reminder to prioritize your health. Schedule any necessary appointments or screenings, such as dental check-ups, annual physicals, or mammograms, to ensure you’re taking proactive steps toward optimal health and well-being.

15

SURROUND YOURSELF WITH POSITIVITY

Surround yourself with positive energy by nurturing relationships with supportive friends and family members. Minimize exposure to negativity and toxic influences that drain your energy and diminish your well-being. Cultivate a positive and uplifting environment that fosters growth, happiness, and fulfillment.

In conclusion, springtime presents a golden opportunity for women to prioritize their mental health and well-being. By embracing self-care practices, and nurturing their bodies, minds, and spirits, women can flourish and thrive amidst the beauty and renewal of the season. Let this spring be a season of growth, rejuvenation, and empowerment as you embark on your journey toward optimal health and happiness.

• Mental Health Women's Health
• Posted By

SPRING CLEANING FOR YOUR RELATIONSHIPS: DECLUTTERING THE INTIMACY 

As the vibrant hues of spring begin to blossom around us, it’s not just our homes that could use a bit of refreshing. Relationships, much like our living spaces, can accumulate clutter over time, hindering the intimacy and connection we crave. Just as we tidy up our physical spaces during spring cleaning, it’s essential to declutter our relationships too. Let’s explore some practical tips for revitalizing and decluttering the emotional and physical aspects of your relationship.

“Buddhism teaches that joy and happiness arise from letting go. Please sit down and take an inventory of your life. There are things you’ve been hanging on to that are not useful and deprive you of your freedom. Find the courage to let them go.”

Thích Nhất Hạnh, Peace Is Every Breath: A Practice for Our Busy Lives

1

Assessing Emotional Clutter:

Before diving into the decluttering process, it’s crucial to take stock of the emotional clutter that may have accumulated in your relationship. This can include unresolved conflicts, unspoken resentments, or neglected emotional needs.

• Schedule a Check-In: Set aside dedicated time to sit down with your partner and discuss how you’re both feeling about the relationship. This open dialogue can help bring any underlying issues to the surface.
• Practice Active Listening: When your partner is sharing their feelings, make a conscious effort to listen without interrupting or formulating a response. Validate their emotions and show empathy.

• Identify Patterns: Reflect on recurring arguments or sources of tension in your relationship. Recognizing these patterns can help you address underlying issues more effectively.

2

Clearing Communication Channels:

Effective communication is the cornerstone of a healthy relationship. However, communication channels can become clogged with misinterpretations, assumptions, and distractions.

• Schedule Tech-Free Time: In today’s digital age, constant connectivity can impede meaningful communication. Set aside dedicated time each day to disconnect from screens and focus solely on each other.
• Practice Mindful Communication: Before reacting impulsively during a disagreement, take a moment to pause and consider your words carefully. Mindful communication involves expressing yourself honestly and respectfully.
• Use “I” Statements: When discussing sensitive topics or expressing grievances, frame your thoughts using “I” statements to avoid placing blame on your partner. For example, say “I feel” instead of “You always.”

“Knowledge is learning something every day. Wisdom is letting go of something every day.”

Zen Proverbs.

3

Rekindling Romance:

Over time, the spark of romance in a relationship can dim amidst the chaos of everyday life. Spring cleaning provides an opportunity to reignite the flames of passion and intimacy.

• Plan Date Nights: Schedule regular date nights to prioritize quality time together away from the stresses of work and household responsibilities. Try out new activities or revisit old favorites to keep things exciting.
• Express Gratitude: Take a moment each day to express appreciation for your partner’s efforts, whether it’s a small gesture or a grand gesture. Gratitude fosters a sense of connection and reinforces mutual appreciation.

• Surprise Gestures: Inject spontaneity into your relationship by surprising your partner with thoughtful gestures or acts of kindness. It could be as simple as leaving a love note or planning a surprise weekend getaway.

4

Organizing Physical Space:

The physical environment we inhabit can significantly impact our emotional well-being and the dynamics of our relationships. Just as we declutter our homes during spring cleaning, tidying up our shared space can promote harmony and tranquility.

• Declutter Shared Spaces: Collaborate with your partner to declutter and organize shared living spaces, such as the bedroom or living room. Clearing out excess clutter can create a sense of spaciousness and calm.
• Create a Relaxation Nook: Designate a cozy corner of your home as a relaxation nook where you can unwind together. Whether it’s a reading corner with plush cushions or a candlelit sanctuary, having a designated space for relaxation fosters intimacy.
• Personalize Your Space: Infuse your shared space with personal touches that reflect both your personalities and your collective experiences as a couple. Display photographs, artwork, or mementos that hold sentimental value.

“Start by discarding. Then organize your space thoroughly, completely, in one go.”

Mari Kondo.

5

Decluttering Relationships and Self-Reflection:

When we declutter our relationships, we look carefully at our hearts. We step back to gain perspective. We address any relationship problems, remove non-positive or toxic relationships, and do our part to maintain healthy relationships. “Decluttering relationships” is a process of building your identity through adjustment, setting boundaries to make yourself clear, and slowly withdrawing your dependency on the people or things that don’t serve you anymore. Oversee the judgmental comments and mindfully focus on your overall well-being.

6

Listening to Your Body:

Remember, the brain takes up 50% of what we eat! Listen to your body: Eat right, eat enough, and eat regularly! Nourishing yourself properly can positively impact your mood, energy levels, and overall well-being, which in turn can strengthen your relationship with your partner.

Just as the arrival of spring signals a time of renewal and growth in the natural world, it can also catalyze revitalizing and decluttering your relationship. By assessing emotional clutter, clearing communication channels, rekindling romance, organizing physical space, decluttering relationships, and prioritizing self-care, you can breathe new life into your connection with your partner. Remember, spring cleaning for your relationship is an ongoing process that requires effort and commitment from both parties. Embrace this opportunity for growth and transformation, and watch as your relationship blooms and flourishes in the season of renewal.

• Ayurveda Ingredients Mental Health
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REJUVENATE YOUR BODY & MIND WITH HIBISCUS WELLNESS

Bright, sweet and aromatic hibiscus is more than just a pretty flower: it’s also a beauty and wellness powerhouse that boasts a number of benefits for the skin, hair, heart, kidneys and more. While there are over 300 different types of hibiscus, Hibiscus sabdariffa is the one you’re most likely to find in hibiscus tea, and this particular species is a revered herb in Ayurvedic tradition.

In Ayurveda, hibiscus is believed to have a cooling effect due to its sweet and astringent properties. (This makes it an especially useful ingredient for staying cool during Pitta season!) It is a particularly beneficial herb for Pittas and Kaphas, though Vatas should consume it in moderation. Hibiscus is also traditionally associated with the god Ganesha, known as the “destroyer of all obstacles,” whose energy resides in the lower parts of the body. As such, hibiscus is renowned for its benefits to the reproductive system and kidneys.

The many benefits of hibiscus extend beyond this region of the body, as well. In Ayurveda, hibiscus is also lauded for its anti-aging qualities, its heart-boosting properties and more.

BENEFITS OF HIBISCUS

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Combats Inflammation

Thanks to its antioxidant and anti-inflammatory properties, hibiscus is an effective tool for combating and alleviating inflammation. For example, it is believed to clear up congestion in the lymphatic system and cleanse the blood, leading to healthy circulation. Given that inflammation can lead to more serious conditions like cancer, heart disease and Alzheimer’s disease, hibiscus may play a beneficial role in maintaining one’s overall health.

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Boosts Hair Growth

Hibiscus has long been used in Ayurvedic tradition as a hair growth tonic. When applied to the scalp, Vitamin C-rich hibiscus helps to stimulate hair follicles and boost the nutrients and blood transmitted to the hair, which in turn promotes hair growth and prevents premature graying. As a result, there are many natural hair and scalp products that incorporate hibiscus. Our UMA Intensely Nourishing Hair Oil is one of them: harnessing clarifying, strengthening botanicals like hibiscus, grapefruit and Indian gooseberry, this lightweight oil provides essential nourishment, hydration and rejuvenation. If you want to learn more about how to give your scalp a full detox, check out our blog here.

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Lowers Blood Pressure

As several studies have demonstrated, hibiscus is also a potent ingredient for lowering both systolic and diastolic blood pressure, thanks to its diuretic and blood-thinning properties. Throughout these studies, participants drank hibiscus tea—as it turns out, such a simple and soothing ritual can have major benefits for our health.

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Promotes Radiant, Clear Skin

Multiple studies have shown that hibiscus contains potent antioxidant properties. This means that hibiscus is a powerful tool for combating free radical damage, which can cause signs of aging like wrinkles, hyperpigmentation, unevenness and more. By fighting free radicals, hibiscus can help promote clear, bright and even skin. Our UMA Ultimate Brightening Rose Powder Cleanser incorporates hibiscus’s anti-aging powers—alongside rose, chamomile and walnut—for a formula that targets dryness and unevenness, resulting in bright, clear and youthful-looking skin.

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Boosts Liver Health

As mentioned earlier, Ayurveda states that hibiscus is dominant in the lower parts of the body, including the liver. Our liver plays many important roles in the body, which include regulating the body’s fat storage, pH levels and blood pressure; a healthy liver is key to a healthy life. Several studies have shown that hibiscus can combat the accumulation of liver fat, reduce liver damage and promote overall liver health.

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• Cultures from Around the world Mental Health
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WORLD TEEN MENTAL WELLNESS DAY: CREATING AWARENESS 

UNDERSTANDING THE SIGNIFICANCE OF MARCH 2nd

Did you know that World Teen Mental Wellness Day is a global observance on March 2 every year? It’s a dedicated day to shed light on the mental health challenges faced by teenagers. In this article, we’ll explore the history of this crucial day and understand why it’s so essential.

Fun Fact

Mental health is a state of well-being, a concept explored for centuries.

HISTORY OF WORLD TEEN MENTAL WELLNESS DAY

Mental health, defined by the World Health Organization, traces its roots to early societies that often attributed mental health issues to the supernatural. However, scientific advancements have enhanced our understanding of the psyche through the centuries. Did you know that, despite progress, there’s still a need for widespread education and destigmatization?

Did you know? 

Mental health issues constitute 16% of diseases and injuries in individuals aged 10 to 19.

Indian J Community Med. (2023)

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Pioneering the Observance of Teen Mental Wellness since 2020

In a groundbreaking move in 2020, Hollister introduced World Teen Mental Wellness Day, marking the inception of the first-ever dedicated day to focus on the mental well-being of teenagers. This significant day, officially recognized by the Registrar at the National Day Calendar, is slated to be observed annually on March 2nd.

Did you know? People are less likely to receive help due to the stigma associated with mental health.

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About the Holistic Hollister Confidence Project

The Hollister Confidence Project is a 365-day-a-year, people-powered initiative committed to empowering teens globally to feel their most confident, comfortable, and capable daily. A key component of this initiative is the Hollister Confidence Fund, which actively provides grants to nonprofit groups and projects. These projects address crucial areas such as teen mental health, equity for young Black, Indigenous, and People of Color (BIPOC), safety and inclusion for LGBTQ+ youth, anti-bullying efforts, and sustainability.

Did you know? One in five Americans has experienced some form of mental illness in their lives.

For further details on the Hollister Confidence Project, including their impactful initiatives and grant programs, you can visit their official website at hollisterco.com/confidenceproject. This initiative extends beyond a single day, showcasing a long-term commitment to fostering positive change in the lives of teenagers across the globe.

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The Teenage Struggle and Mental Wellness 

Teenage years are challenging, and adding a global pandemic can be overwhelming. On World Teen Mental Wellness Day, it’s crucial to acknowledge and support teens worldwide. Mental wellness is vital, not just for those facing struggles but for everyone.

Did you know? Mental health struggles start around 14 years of age and often go undiagnosed.

HOW TO OBSERVE WORLD TEEN MENTAL WELLNESS DAY

Being good to oneself is essential, especially during trying times. Joining the movement initiated by Hollister Co. through the Hollister Confidence Project can make a significant impact. Use the #WorldTeenMentalWellnessDay hashtag on social media to show support.

• The Importance of Reaching Out

Checking in on teenagers in your life is a simple yet powerful action. Creating a non-judgmental, safe space for them to open up is crucial. World Teen Mental Wellness Day encourages open conversations and awareness to help teens globally.

Did you know? 41,000 Americans are lost to suicide every year.

WHY WORLD TEEN MENTAL WELLNESS DAY IS IMPORTANT

Awareness plays a pivotal role. Despite progress, many mental health issues remain unrecognized due to a lack of awareness. Educating parents, caregivers, and teens is vital for a better future. Addressing risk factors such as trauma early on can help prevent the development of mental illnesses.

Stigmas surrounding mental health have persisted for too long. World Teen Mental Wellness Day aims to end these stigmas, fostering an environment where people feel comfortable seeking help.

This day serves as a reminder that it’s okay not to be okay. For those silently suffering, it emphasizes that help is available and that they are not alone in their struggles.

Read More on Mental Health Here

Did you know? One in 10 young adults has suffered from a period of major depression.

• Focus Mental Health
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THE POWER OF FOCUS: AYURVEDIC SECRETS FOR ENHANCING MENTAL CLARITY AND CONCENTRATION 

Focus is defined as “the state or quality of having or producing clear visual definition;” focus is a pivotal aspect that underpins productivity and success in personal and professional realms. There are four primary types of attention: selective, divided, sustained, and executive, each serving distinct purposes in achieving goals and tasks efficiently. By honing the skill of focus, individuals can navigate past distractions, boost productivity, and precisely reach their objectives.

The Importance of Mental Clarity and Addressing Brain Fog

Mental clarity is marked by heightened focus and clear perception, enabling effective thought organization and processing. Understanding the importance of mental clarity in overall well-being shows how being fully present in each moment contributes to holistic health.

Brain fog, a state of mental haziness, can lead to challenges such as difficulty concentrating, verbal struggles, disorientation, and memory lapses. While not a clinical diagnosis, brain fog hints at broader cognitive issues influenced by factors like stress, sleep quality, and nutritional deficiencies. Addressing brain fog may require reassessing health practices with professional guidance to optimize cognitive function.

Unlocking Mental Clarity: Ayurvedic Wisdom for Enhanced Focus

In the quest for sharpened mental focus and clarity, Ayurveda, the ancient Indian system of medicine, offers profound insights and time-tested practices. Let’s delve into five key suggestions rooted in Ayurvedic secrets that can elevate your cognitive abilities and nurture emotional well-being:

Harnessing the Power of Ayurvedic Herbs

Explore the potent benefits of Ayurvedic herbs like Brahmi and Shankhpushpi, renowned for enhancing cognitive function and memory retention. These natural remedies have a rich historical legacy in supporting mental acuity and sharpening focus.

• Brahmi: “Brahmi” originates from ‘Brahma,’ the mythical God of creation in Hindu mythology. For nearly 3000 years, Ayurvedic practitioners have relied on Brahmi. Recognizing the brain as the hub of creativity, any substance enhancing brain health is dubbed brahmi, signifying ‘bringing knowledge of the supreme reality.’ Locals commonly acknowledge Brahmi as a memory enhancer. UMA Brilliant Brain Herbal Supplement is a potent Ayurvedic blend of herbs, with anti-inflammatory and antioxidant properties, and is associated with memory enhancement and improved learning abilities.
• Shankhpushpi: Named for its conch-shaped flowers, Shankhpushpi aids in enhancing concentration, learning abilities, mental fatigue, insomnia, stress, and depression. Characterized by a bitter taste (Tikta Rasa), it exhibits oily, sticky (Snigdha), slimy (Pichhil) qualities, cold potency (Sheeta Virya), and pungent metabolic properties (Madhura Vipaka). Shankhpushpi balances the Tridoshas – Pitta, Vata, and Kapha – focusing more on Vata and Pitta. Renowned for its calming impact on the nervous system, Shankhpushpi is a nootropic herb that enhances cognitive function.

UMA BRILLIANT BRAIN HERBAL SUPPLEMENT $30

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Embracing Mind-Body Practices

Integrate holistic mind-body practices such as yoga, meditation, and pranayama into your daily routine. These ancient techniques are designed to reduce stress, promote emotional harmony, and restore inner balance. By quieting the mind and releasing emotional tension, you pave the way for enhanced mental clarity.

Balancing Doshas for Optimal Mental Well-being

Understand the intricate interplay of Vata, Pitta, and Kapha – the three doshas that govern your physical and mental equilibrium. Discover how balanced doshas support optimal mental clarity and emotional stability, while imbalances can lead to issues like anxiety and depression. Ayurvedic remedies tailored to your doshic constitution offer personalized solutions for restoring balance.

 Holistic Approaches to Stress Management

Embrace a holistic approach to stress management through dietary modifications, herbal supplements, meditation practices, and body therapies. Ayurveda emphasizes the importance of nurturing emotional balance and mental well-being through these integrated practices. By incorporating these holistic modalities into your daily life, you can cultivate a sense of calm and clarity.

Breathing Techniques for Mental Calmness

Explore the transformative power of breathing exercises in Ayurveda for alleviating stress and enhancing mental clarity. Techniques like diaphragmatic breathing and alternate nostril breathing activate the body’s relaxation response, calming the mind and fostering emotional resilience. By incorporating these simple yet potent practices into your routine, you can experience a profound sense of mental calmness and clarity.

Incorporating these holistic practices into daily life can help nurture mental clarity and emotional well-being. By embracing self-care rituals, meditation, yoga, and healing herbs, individuals can foster emotional balance and overall wellness.

• Cultures from Around the world Mental Health
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SPREADING KINDNESS: EMBRACING RANDOM ACTS OF KINDNESS DAY

Embracing Kindness in Our Daily Lives

Kindness is a powerful force that can brighten someone’s day, create a ripple effect of positivity, and foster a compassionate society. National Random Acts of Kindness Day, celebrated on February 17th each year, serves as a reminder to pause and inject compassion into someone else’s day. In this blog, we will explore the significance of this special day, the benefits of kindness, and how we can all participate in spreading kindness in our communities. 

Understanding National Random Acts of Kindness Day

National Random Acts of Kindness Day, which originated in 1995, was created to promote altruism and kindness as the norm. It is part of a larger Kindness Week and is promoted by the Random Acts of Kindness Foundation (RAK). This day encourages individuals to perform unsolicited good deeds that can positively impact someone’s day, week, or even life. It showcases the importance of kindness in our daily lives and reminds us of the power we hold to make a difference.

The Science Behind Kindness

Kindness is not only a gesture of compassion; it also has scientifically proven benefits for both the giver and the receiver. When we show kindness, our bodies produce more oxytocin, the hormone responsible for love and bonding. This boost in oxytocin levels promotes happiness, and well-being, and reduces stress, anxiety, and depression. Acts of kindness also increase serotonin levels, leading to feelings of satisfaction and contentment. The beauty of kindness is that it creates a positive feedback loop, benefiting both the person receiving the act of kindness and the one giving it.

My Journey of Kindness and Well-being:

Incorporating acts of kindness into my daily life has had a profound impact on my well-being. Whether it’s complimenting a stranger or volunteering my time for a cause I’m passionate about, each act of kindness has brought me a sense of fulfillment and joy. Just saying the words “thank you ” with a kind smile on our faces brightens the world just a little. I’ve noticed that as I spread kindness, it becomes easier to cultivate a positive mindset and appreciate the beauty in everyday moments.

Participation Ideas: Making a Difference Through Kindness

Participating in Random Acts of Kindness Day is a wonderful opportunity to spread kindness and create a positive impact in our communities. Here are some ideas to inspire your acts of kindness:

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DO SOMETHING NICE FOR YOURSELF: 

Taking care of yourself is an act of kindness. Treat yourself to a relaxing bath, indulge in a favorite book, or savor a delicious meal.

My Self-Care Routine:

In my self-care routine, I prioritize activities that bring me joy and relaxation. I often set aside time to immerse myself in a soothing self-massage with UMA’s Rose Rapture Body Oil, accompanied by my favorite UMA Pure Calm Wellness Candles and Taylor’s music. This small act of self-kindness allows me to recharge and show myself the love and care I deserve.

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REACH OUT TO A LOVED ONE:

Express your care and appreciation for a friend or family member. A simple text message or phone call can brighten their day and remind them of the love they have in their life.

Strengthening Connections:

Recently, I reached out to a dear old friend Ishy whom I hadn’t spoken to in a while. I sent her a heartfelt message with a memory (you know the one Google suggests), expressing my gratitude for her presence in my life. The joy and warmth we both experienced from this simple act of kindness reaffirmed the power of connection and the importance of nurturing relationships.

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COMPLIMENT A STRANGE: 

Spread positivity by offering a genuine compliment to someone you encounter. Acknowledging their outfit or something you admire about them can make their day a little brighter.

Spreading Compliments:

While waiting in line at a grocery store, I noticed a young woman wearing a beautiful necklace. I couldn’t help but compliment her on her choice, and her face lit up with gratitude and a smile. It’s incredible how a small compliment can make a positive impact on someone’s day, and it reinforces the notion that kindness truly matters.

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PAY IT FORWARD: 

 Surprise someone by paying for their order in a drive-thru or coffee shop. This small act of kindness can create a ripple effect of positivity, inspiring others to spread kindness as well.

The Power of Paying It Forward:

One memorable experience I had was when someone ahead of me in line paid for my coffee. Inspired by their kindness, I decided to pay for the next person’s order. Witnessing the joy and surprise on their face reminded me of the beauty of human connection and the power of paying it forward.

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VOLUNTEER FOR A LOCAL CHARITY: 

Offer your time and skills to support a cause that you are passionate about. Whether it’s serving meals at a homeless shelter or assisting in a community clean-up, your efforts can make a meaningful difference in the lives of others. 

Making a Difference through Volunteerism: 

I recently volunteered at a local animal shelter, spending time with the adorable furry residents and assisting with their care. The experience not only brought me joy but also reminded me of the importance of compassion and lending a helping hand to those in need.

It’s important to remember that acts of kindness don’t have to be grand gestures; even small, simple acts can have a profound effect on others. On this Random Acts of Kindness Day, let us all spread love and compassion through our actions and create a ripple effect of positivity in our communities and beyond. As the saying goes, “In a world where you can be anything, be kind.” 

Continuing the Journey of Kindness

Make kindness a daily practice by starting small and incorporating it into your routine. Set reminders to perform acts of kindness throughout your day or join virtual groups dedicated to spreading kindness.

• Doshas Sleep
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HOW TO GET BETTER SLEEP, ACCORDING TO AYURVEDIC DOSHA

You’re probably aware that we go through different sleep cycles and phases each night – each of which vary in how much rest and rejuvenation they afford your brain and body. Sleep problems are on the rise, with insomnia and the inability to fall asleep at night being the most common. As a result, valuable night time rest in which deep sleep is attained – and cannot simply be made up for with short power naps – is drastically shortened. In an earlier article on universally beneficial Ayurvedic sleep tips, we discussed key rituals and habits that can help you get better sleep routine.

However, Ayurveda recognizes that not everyone is sleepless for the same reasons. Hence, we are here to help you identify how to fall asleep easily according to your dominant dosha type. Doshas are energies that circulate in the body and constitute your unique physical and mental make up.

To better understand your dosha beforehand, we recommend starting with our dosha quiz.

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VATA

People who are predominantly vata typically suffer from irregular, light sleep. Because vata minds are highly active, they find it difficult to detach themselves from thinking about events during the day. They often wake up during the night and find it difficult to fall back asleep.

People with vata dosha types are better supported with more sleep than less. The key to falling asleep is to reduce tension and release problems. To do this, try practicing the alternate breathing technique to help quiet the mind. For detailed instructions, please refer to our post on how to meditate, according to your dosha. Alternatively, try a foot massage. Rub some cold pressed sesame oil on the soles of your feet before going to bed. Remember to wear socks to prevent staining your sheets! If you prefer something with a milder fragrance, try one of our wellness oils! They all contain natural essential oils for a luxurious aromatherapy experience. Lastly, try drinking some chamomile tea about half an hour before bed. Chamomile is commonly regarded as a mild tranquilizer, so it should help induce sleep. We also love chamomile essential oil as a natural sleep time aid and to get rid of sleep disturbance.

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PITTA

Pitta types generally don’t have difficulty falling asleep, but face difficulties going back to sleep when awakened at night due to a running mind. In fact, due to their highly productive nature it is common for them to forgo sleep when they are occupied with a project or work.

One of the steps to address the sleep issues of pittas is to eliminate the habit of work, or reading anything too mentally engaging, before bedtime. Although some may find it beneficial to unwind with a good book, if the material is too thought-provoking for pittas, it is likely to get their intellectual juices going, making it harder for them to fall asleep. Pittas are instead guided towards reading something of a spiritual nature, or journaling, leading up to bedtime. Besides that, try drinking a glass of warm milk with nutmeg before bed. This acts as a natural sleep aid because milk aids in the release of serotonin and melatonin which help the body adjust to night time and induce serenity. The added flavor of nutmeg helps you end your day on a sweet note and get better sleep.

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KAPHA

People who have kapha doshas rarely have trouble falling asleep. In fact, they sleep very well and are not easily awakened. However, despite more than sufficient amounts of rest, they usually rise feeling sluggish and tired.

This may come as a surprise, but kaphas actually require less sleep than vatas and pittas! In fact, excessive sleep can cause sluggishness and lack of energy in kaphas. Instead of sleeping in, kaphas should practice the habit of getting up at the same time everyday. It is best to wake up by 6am because the kapha element is elevated from 6-10am, making it harder to get up. Rising before the sun may seem like a tough feat, but it doesn’t have to be. Start adjusting your bedtime so that you can wake up at a consistent time! It will be best to hop into bed by 10pm because the kapha is elevated from 6-10pm, enabling you to harness that slow and heavy energy to slip into a peaceful slumber. Kaphas should ideally fall asleep by 11pm to ensure they’re able to wake on the earlier side. Alongside sleeping habits, also try to incorporate exercise into your everyday routine. It will help you lighten up and feel much better throughout the day.