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Why You Might Have Hit a Plateau With Your Fitness Goals
Reviewed by Brian St. Pierre, MS, RD

From hitting a wall with your workouts to stalled weight loss, plateaus can occur at any stage.

But all that hard work hasn’t been for nothing. Plateaus, although frustrating, can be useful.

In this article, we’ll take a closer look at what causes them, how to push through, and when to consider embracing the plateau and shifting into maintenance mode.

What is a plateau in fitness?

A plateau refers to a period of time where you feel like you’re no longer making progress. For anyone who’s been actively pursuing fitness for a while, you know the signs: maybe you’ve stopped losing weight or gaining muscle, you’re bored by your workouts, or you’re struggling to find energy and recovery properly.

Progress isn’t linear, and the gains you make initially aren’t sustainable at the same rate indefinitely. Newcomers to health and fitness often experience rapid initial results, which they might expect to last forever.

However, as you become more seasoned, progress becomes more challenging, and you’ll inevitably hit plateaus more often.

Does a plateau only refer to your workout routine?

Plateaus can happen in any aspect of your wellness journey. Remember that “wellness” incorporates more than exercise—it’s about your whole, multidimensional health. Also called “Deep Health,” this refers to the many aspects of your lifestyle that work together to contribute to your overall well-being, including:
- Social health
- Physical health
- Emotional health
- Mental health
- Environmental health
- Existential health
While we often talk about plateaus in the context of your workout or fitness routine—you can’t increase the weight you’re deadlifting, or lose another few pounds of body fat—it’s not the only place a plateau can happen.

Sometimes working out harder might not be the answer, and you’ll have to address one of the other dimensions of your Deep Health—whether that’s working on your sleep, mindset, or supportive relationships.

Is a plateau always a bad thing?

Contrary to what you may have heard, a plateau is not inherently negative. It’s a natural and expected phase that occurs for various reasons (which we’ll cover in more detail below).

A plateau is simply your body’s way of providing valuable feedback.

A plateau may actually signify that you’ve reached a level of fitness worth preserving. In fact, learning how to navigate and sustain a plateau is a valuable skill. It ensures that you don’t lose the progress you’ve worked so hard to achieve.

Just as breaking through plateaus can be essential to keep working toward your goals, mastering the art of maintaining your current state of wellness also contributes to the overall success of your health endeavors.

Ultimately, that’s many people’s long-term goal: to be able to sustain the progress they’ve made at the apex of their achievement.

Why does a plateau happen?

The more you understand why you’ve hit the plateau, the better you’ll be able to adjust your plan accordingly to move beyond it.

We’ll list seven common reasons why you might have hit a plateau, plus some initial fixes to try.

Plateau reason #1: Repetitively performing the same workout routines

A fitness plateau can happen when you stick to the same workout routine without variety. While routine helps you build habits, your body adapts to the repetitive stress, which leads to diminished returns.

▶ To work through this plateau: Diversify your exercises, introducing new challenges that keep your muscles engaged and responsive. For example, if you’ve primarily taken cycling classes, it might be time to include some weightlifting.

Plateau reason #2: Performing ineffective training routines

Not all exercises yield the same results for everyone. If your current routine doesn’t target specific muscle groups effectively, you might hit a workout plateau.

▶ To work through this plateau: Focus on exercises that align with your goals and provide adequate challenges. Once you’ve determined your goals, research and select workouts that specifically target the necessary muscle groups.

Plateau reason #3: Not pushing yourself hard enough (Intensity not high enough)

In fitness, intensity matters. If you’re not pushing yourself hard enough during workouts, your body won’t experience the necessary stress to prompt muscle growth.

▶ To work through this plateau: Gradually increase the intensity of your exercises and challenge your limits without compromising safety. This could mean increasing the weight you’re lifting or the tempo at which you’re completing your exercises. Take note of the number of reps you perform and/or the pace you move through your workouts so you can measure progress over time.

Plateau reason #4: Not progressively overloading your muscles

Muscles adapt to stress over time. If you’re not progressively increasing resistance or intensity, your muscles won’t get stronger. Plateaus can occur when your workout fails to challenge your muscles beyond their current capacity.

▶ To work through this plateau: Regularly increase the resistance or intensity to stimulate ongoing improvements.

Plateau reason #5: Training inconsistently

Keeping a consistent workout schedule is one of the keys to fitness. Irregular workout patterns can lead to plateaus as your body doesn’t receive a consistent stimulus for growth.

▶ To work through this plateau: Establish a regular workout schedule and stick to it to maintain steady progress.

Plateau reason #6: Needing to adjust your nutrition plan

Your eating habits can also cause plateaus. If you’re experiencing persistent fatigue or energy crashes, your nutritional intake may be falling short of your body’s needs.

Your body needs certain nutrients and enough calories for peak functionality, and if it doesn’t receive those, you might not be able to perform your workouts as well.

▶ To work through this plateau: Try to incorporate a higher proportion of nutrient dense, minimally processed foods into your diet so you get the macronutrients and micronutrients you need to achieve your goals.

Plateau reason #7: Not paying attention to other lifestyle factors

Fitness is more than just exercise. Ignoring lifestyle factors such as nutrition, sleep, and stress can contribute to plateaus. Your body needs proper fuel, recovery, and stress management to thrive.

▶ To work through this plateau: Try to focus on incorporating high-nutrition foods into your diet, creating an atmosphere of calm before bed, or learning healthy techniques for coping with stress.

How do you know if you’ve hit a plateau?

Here are some things to look out for.

Plateau sign #1: Your workouts feel easy

When your workouts start feeling noticeably easier than they used to, it’s a strong indicator that you might be experiencing a fitness plateau. The initial challenge that once accompanied your exercises diminishes, suggesting that your body has adapted to the current routine. Pay attention to changes in perceived effort during your workouts.

Plateau sign #2: You’re not noticing progress

Lack of progress is a clear sign of a fitness plateau. If you’re not seeing improvements in strength, endurance, or other fitness parameters over an extended period, it’s time to reassess your approach. Tracking your performance and noting any stagnation can help identify when you’ve hit a plateau.

Plateau sign #3: Hitting a standstill with a particular exercise

Whether it’s running at a consistent speed, lifting heavier weights, or performing more repetitions, a plateau becomes evident when you can’t seem to push past a certain point. If you consistently struggle to make progress in a particular aspect of your fitness routine, it may be time for an adjustment.

Plateau sign #4: You’re feeling fatigued

If you’re experiencing persistent levels of tiredness, or you feel like your energy skyrockets then drops, your wellness routine—including your workout and your nutrition plan—may not be providing your body with the support and fuel it needs.

Excessive fatigue or brain fog may point to nutrient imbalances or insufficient caloric intake. On the other hand, it might indicate that you’re training too hard and not allowing your body the rest it needs. Either way, this could lead to a plateau since your body doesn’t have the resources it needs to recover and continue making progress.

How to break through a plateau

While you don’t always need to break through a plateau, it’s often worth trying.

These seven methods can help you push through if that’s what your body needs.

Or, if they don’t work, they can let you know that it’s time to shift into maintenance mode.

Plateau breakthrough #1: Upend your routine

To overcome a workout plateau, consider a radical shift in your routine.

If cardio has been your mainstay, integrate strength training to challenge your muscles in new ways.

Conversely, if you’ve been predominantly lifting weights, experiment with machines, resistance bands, or high intensity interval training to introduce variety.

Altering the type and intensity of your workouts not only targets different muscle groups but also prevents your body from acclimating to a specific routine.

Plateau breakthrough #2: Focus on nutrition

Breaking through a plateau isn’t only about changing your exercise routine—it’s about addressing all aspects of health.

Assess your nutrition to ensure it supports your fitness goals, providing the energy and nutrients your body requires.

Experiment with meal timing and frequency to optimize energy levels throughout the day, preventing slumps and cravings.

Hydration also plays an important role in performance, so make sure you’re drinking enough water daily.

Plateau breakthrough #3: Try something completely new

Introduce novelty to shake things up.

If solo workouts have been your norm, join a group fitness class for a change of pace. If the gym is your usual setting, consider engaging in a local sports league or trying a new outdoor activity over the weekend.

The unfamiliarity of a new challenge not only sparks physical adaptation but might also rekindle your motivation.

Beyond exercise, shake up your nutrition. Experiment with different foods. Try new recipes. Explore a different dietary approach. These can all provide the nutritional variety your body needs for renewed progress.

Plateau breakthrough #4: Focus on progressive overload

If your focus is on strength training, a plateau may arise when you neglect to consistently challenge your muscles. Avoid this plateau (or push through it) by gradually increasing the resistance or intensity of your exercises.

Carefully track your current lifting capacity and strategically plan increased increments of resistance.

Aim for gradual but steady progression, whether it’s adding more weight, increasing repetitions, or adjusting the intensity of your workout.

Plateau breakthrough #5: Rest, recover, repeat

Overtraining or consistently pushing your body without adequate recovery can lead to plateaus. To break through, incorporate planned periods of rest into your routine.

During rest, the body repairs and strengthens itself, allowing muscles to recover and adapt to the stress of previous workouts. This process helps you avoid burnout, reduce the risk of injury, and ultimately overcome plateaus.

Consider incorporating active recovery days, where you engage in low-intensity activities to promote circulation and flexibility without imposing excessive stress on your body.

Always listen to your body’s signals. Rest and recovery are not signs of weakness but essential components of a well-rounded fitness routine—and life.

Plateau breakthrough #6: Practice healthy sleep hygiene

While a full eight hours a night of uninterrupted sleep may not be realistic for everyone, you can take proactive measures to help yourself get a good amount of rest.

Turn off devices well before bedtime, make your room quiet, cool, and comfortable, and try to stick to a consistent sleep-wake schedule.

Helping yourself learn healthy sleep habits can help you feel better, manage your weight, reduce stress, and improve your mood—among many other benefits.

Plateau breakthrough #7: Work with a health coach

When facing a plateau, enlisting the support of a health coach can be a game-changer.

A health coach brings expertise in nutrition, exercise, anatomy, physiology, sleep, stress, and recovery to help you uncover the reasons behind your plateau and navigate potential solutions tailored to your unique situation.

A health coach specializing in exercise and movement can design a progressive and personalized workout plan, ensuring that you’re incorporating variety and addressing potential weaknesses. They can also analyze your diet to ensure it aligns with your fitness goals. They may also help you improve other lifestyle factors such as sleep, stress management, and overall well-being.

Additionally, a health coach can help you determine whether this plateau is an opportunity for a breakthrough—or a sign that it’s time to focus on maintenance.

We’re here to help you reach your goals

The coaches at Precision Nutrition can help you make sustainable lifestyle changes to reach your goals. With one of our health coaches by your side, you’ll never be left alone to figure it all out. We provide expert nutritional and wellness advice that’s customized to your goals and lifestyle.

Learn more about our 1:1 Coaching Program and find out how we can help you transform your life for the better in a sustainable, healthy way.
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August 24, 2024
Best Biotin Supplements For Healthier Hair, Skin And Nails

Biotin, also known as Vitamin B7, has become increasingly popular for its remarkable benefits on hair, skin, and nails. This water-soluble vitamin plays a vital role in the body’s metabolic processes, particularly in the breakdown of fats and proteins necessary for maintaining healthy skin and promoting hair growth. Biotin deficiency can lead to a variety of beauty concerns, such as thinning hair, brittle nails, and problematic skin, making it a go-to supplement for those seeking to enhance their natural beauty.

What Is Biotin and How Does It Work?

Biotin serves as a key component in converting food into energy, specifically aiding in the metabolism of fatty acids, glucose, and amino acids. This conversion process is critical for producing keratin, the protein that forms the structural foundation of hair, skin, and nails. A study published in the Journal of Clinical and Aesthetic Dermatology found that biotin supplementation significantly improved hair thickness and reduced hair shedding in women experiencing temporary hair thinning .

The ability of biotin to support the health and strength of keratin makes it particularly effective in combating hair loss, promoting stronger nails, and maintaining radiant skin. Another study, highlighted in the Journal of Drugs in Dermatology, revealed that individuals who took a daily biotin supplement experienced noticeable improvements in nail hardness and reduced splitting .

Incorporating Biotin Into Your Routine

Biotin is generally safe for daily use, with minimal risk of side effects. It’s best to take biotin supplements with food to enhance absorption. Consistency is key; most people start to see noticeable improvements in their hair, skin, and nails after several weeks of regular supplementation. For those looking to increase their biotin intake through diet, foods like eggs, almonds, and sweet potatoes are excellent sources.

The Top Biotin Supplements to Consider

When selecting a biotin supplement, it’s essential to consider both quality and dosage. Look for supplements that offer a bioavailable form of biotin, ensuring your body can effectively absorb and utilize the vitamin. Some top-rated biotin supplements also include additional vitamins and minerals like silica, collagen, and Vitamin C, which further support hair, skin, and nail health.

In addition to supplementation, it’s important to maintain a balanced diet and proper skincare routine to achieve the best results. Biotin works in harmony with other nutrients, so ensuring your diet is rich in vitamins and minerals will support your overall beauty and health goals.

Here are the best Biotin Supplements available

1. Nutricost Biotin

Nutricost Biotin provides 10,000 mcg of high-quality Vitamin B7 per capsule, supporting hair, skin, and nails. Each bottle contains 240 capsules, offering up to an 8-month supply with just one daily serving. The supplement is non-GMO, gluten-free, and third-party tested for quality assurance. Made in a GMP-compliant, FDA-registered facility, it ensures both safety and effectiveness.

2. VitBoost

Vitboost Biotin Collagen & Keratin Supplement combines biotin, collagen, and keratin to enhance hair, skin, and nail health. This formula strengthens hair, reduces breakage, and improves nail strength, while also boosting skin elasticity and firmness. It is non-GMO, sugar-free, gluten-free, and made with premium ingredients to support your dietary needs. Produced in the USA and third-party tested, the supplement ensures high quality and safety with no fillers or artificial ingredients.

3. Nutra Harmony Biotin Supplements

Nutra Harmony Biotin with Hyaluronic Acid & Collagen Supplement combines biotin, collagen, and keratin to support overall health and beauty. Each dose of two capsules promotes fast absorption and contributes to healthier, silkier hair, radiant skin, and stronger nails. The supplement is made with high-quality, non-GMO, gluten-free ingredients in the USA, ensuring effectiveness and safety. The advanced formula enhances your appearance and maintains peak allure, backed by a commitment to quality and customer satisfaction.

4. Micro Ingredients Biotin 10,000mcg

Micro Ingredients 2-in-1 anti-aging formula combines 10,000 mcg of pure D-Biotin with 25 mg of hyaluronic acid to support hair, skin, nails, and joint health. The supplement is infused with premium cold-pressed virgin coconut oil, avoiding soy-based ingredients. Each pouch provides a full year’s supply with a single daily softgel, ensuring convenience and effectiveness. Non-GMO and free from soy, dairy, gluten, and peanuts, the product is rigorously tested for purity and potency.

5. Purity Products MyBiotin

Purity Products MyBiotin features the patented MB40X Matrix, combining Magnesium Biotinate with Arginine Silicate for 40 times greater solubility than ordinary biotin. This supplement improves skin smoothness, reducing fine lines and wrinkles, and enhances hydration with the addition of clinically studied Astaxanthin. Clinical trials show that MyBiotin ProClinical can increase hair density by up to 20% in as few as 12 weeks. Produced in FDA-inspected facilities and adhering to strict cGMP standards, MyBiotin ensures high quality, purity, and safety.

6. Sports Research Vegan Biotin 5000mcg with Organic Coconut Oil

Sports Research Vegan Biotin 5,000 mcg supports energy production and healthy hair and skin by aiding in the metabolism of carbohydrates, fats, and proteins. This formula promotes keratin synthesis for improved hair and skin results. Encapsulated in non-GMO, vegan, and carrageenan-free Plantgel capsules, it is formulated with organic coconut oil and made in cGMP-compliant facilities in the USA. The supplement is gluten-free, soy-free, and part of Sports Research’s commitment to high-quality, research-backed wellness products.

7. Bronson Biotin 10,000 MCG

Bronson Basics Biotin provides 10,000 mcg of premium biotin per mini tablet, offering a one-year supply at a great value. This supplement supports healthy hair, skin, nails, energy production, and nervous system health with daily replenishment. It is GMO-free, gluten-free, and soy-free, and manufactured in a state-of-the-art facility in Hauppauge, New York, adhering to cGMP standards. Trusted since 1960, Bronson Vitamins ensures high-quality and safety through rigorous testing and premium standards.

8. Raw Science Biotin and Collagen Supplements

Raw Science Biotin and Collagen pills are designed to enhance hair growth and protection for all hair types, including curly and thinning hair, promoting fuller, softer, and stronger locks. The B7 vitamins-rich formula supports not only improved hair growth but also overall wellness, including immune system health, energy, and metabolism. Providing a balanced dose of 5,000 mcg of biotin, the supplement offers effective hair and nail support without excess. This comprehensive formula combines collagen and keratin, making it a reliable choice for both men and women seeking hair recovery and growth.

9. Immunovites Biotin

Immunovites Biotin provides a recommended dosage of one capsule daily, with the option to take up to three times daily as directed by a healthcare provider. It contains pure, USP-grade d-Biotin along with rice flour and vegetable capsules, ensuring no extra additives. Each bottle supplies 90 veggie capsules, offering a substantial supply of this dietary supplement. Manufactured in the USA at an FDA-inspected and audited facility, Immunovites Biotin guarantees high quality and safety.

10. Nature Made Maximum Strength Biotin 5000 mcg

Nature Made Maximum Strength Biotin 5000 mcg comes in a 120-count bottle, providing a 120-day supply of softgels. This supplement supports hair, skin, and nail health, and also aids in energy metabolism. Each softgel is made from carefully selected ingredients, is gluten-free, and contains no artificial flavors or synthetic dyes. The product is USP Verified and pharmacist-recommended, ensuring high quality and effectiveness.

11. Solgar Biotin 10,000 mcg

Solgar Biotin 10,000 mcg provides a super high potency dose of this water-soluble B vitamin per serving. It promotes healthy skin, nails, and hair, and supports energy production and metabolism of proteins, carbohydrates, and fats. This supplement is non-GMO, vegan, kosher, and free from gluten, wheat, dairy, soy, yeast, sugar, sodium, artificial flavors, sweeteners, and colors. Solgar has been dedicated to quality and well-being for over 70 years, ensuring top-notch nutritional supplements crafted in small batches from the finest raw materials.

12. PureFormulas Biotin 8000 mcg

Revitalize your beauty regimen with PureFormulas Biotin Capsule, designed to promote vibrant hair, skin, and nails by reinforcing the keratin structure for healthy growth and radiance. This Hair, Skin & Nail Vitamin not only strengthens hair and reduces nail splitting but also supports overall wellness. Additionally, it enhances metabolism and the nervous system, offering holistic benefits. Manufactured in state-of-the-art facilities, the capsules are non-GMO and free from artificial preservatives, reflecting PureFormulas’ commitment to quality and customer satisfaction.

13. Puritan’s Pride Biotin 10000 Mcg

This supplement promotes skin, hair, and nail health, supporting overall beauty and wellness. It assists in protein and fat metabolism to enhance energy use, contributing to a vibrant and active lifestyle. The rapid-release softgels ensure quick absorption for effective results. Designed for beauty support, including skin, nail, and hair care, this product addresses various health concerns, particularly for women.

14. Nutra Harmony Biotin Supplement

Biotin and Collagen Drops combine 20,000 mcg of vitamin B7 and 40,000 mcg of liquid collagen per serving to enhance hair, skin, and nail appearance. This formula promotes vibrant, healthy hair by nurturing it from within, while collagen supports skin elasticity and hydration. Made in the USA, the supplement is free from GMOs and artificial additives, ensuring high-quality results. Nutraharmony offers dedicated customer support to address any issues and ensure complete satisfaction.

15. NOW Supplements, Biotin 10 mg

NOW’s Extra Strength Biotin Supplement provides 10,000 mcg per vegetarian/vegan capsule to support healthy hair, skin, and nails. It also aids in amino acid metabolism and promotes normal immune function, contributing to overall skin health. The product is non-GMO, vegan, kosher, halal, and free from soy, eggs, dairy, nuts, and gluten. Manufactured in the USA with GMP quality assurance, it reflects the high standards of a family-owned company established in 1968.

16. PURE RESEARCH Biotin & Collagen 60,000mcg

Pure Research Liquid Biotin and Collagen offers high potency support for hair, skin, and nails, with each 1mL serving providing 10,000 mcg of biotin and 20,000 mcg of collagen types I & III. This liquid supplement helps promote healthier hair, strong nails, and radiant skin. It features a delicious berry flavor and is free from gluten, soy, sugar, milk, yeast, salt, and wheat, making it an easy and enjoyable alternative to pills and powders. Backed by a commitment to quality, Pure Research ensures customer satisfaction with their high-purity biotin and collagen drops.

17. Natrol Beauty Biotin 10000mcg

Natrol Beauty Biotin provides a high dosage of 10,000 mcg per tablet in a 200-count bottle, offering a 200-day supply to support healthy hair, skin, and nails. This dietary supplement is designed for those low in biotin and supports energy metabolism. The tablets are 100% vegetarian and are intended to be taken once daily with a meal. Please note that these statements have not been evaluated by the FDA and the product is not intended to diagnose, treat, cure, or prevent any disease.

18. Futurebiotics Biotin

Futurebiotics Biotin provides 10,000 mcg of premium biotin per mini tablet, supporting healthy hair, skin, nails, energy production, and nervous system health. Manufactured at a cGMP Registered Facility in New York, this supplement is rigorously tested for purity and potency, and is free from GMOs, gluten, and soy. The vegan-friendly formula ensures that no animal-derived ingredients are used. Futurebiotics is committed to high-quality ingredients, delivering effective supplements for overall well-being.

19. BariMelts Biotin 5000mcg

BariMelts Biotin is specially designed for women post-bariatric surgery, offering a fast-dissolving, great-tasting supplement that melts in your mouth for optimal nutrient absorption. Each tablet provides 5,000 mcg of biotin to support healthy hair, skin, and nail growth, essential for maintaining health after surgery. The natural strawberry-flavored tablets are gluten-free, dairy-free, and non-GMO, ensuring easy intake and minimizing stomach discomfort compared to other forms. Produced in an NSF-certified GMP facility and tested for purity and potency, these vitamins meet ASMBS guidelines for quality and efficacy.

20. SolaGarden Naturals

SolaGarden Naturals offers a biotin supplement made with USDA Certified Organic Plant-Based Biotin, extracted from 100% certified organic Sesbania Agati trees. Each serving provides 5,000 mcg of biotin (2,500 mcg per pill) without any fillers, supporting healthy hair, skin, and nails. This whole food biotin supplement is all-natural, non-GMO, gluten-free, and vegan-friendly, free from common allergens and artificial additives. Encapsulated and bottled in the USA in a cGMP facility, it ensures high-quality, pure supplementation.

21. NeoCell Biotin

NeoCell Biotin Beauty Soft Chews offer a convenient and delicious way to support your beauty and health. Each 30-count bag contains acai berry-flavored chews, rich in biotin to promote healthy hair, nails, and skin while supporting energy metabolism. These chews are gluten-free, non-GMO, and free from soy, wheat, and lactose, making them suitable for most diets. Established in 1998, NeoCell is a trusted collagen brand dedicated to enhancing your everyday health and beauty.

22. Morex Biotin

Biotin and Collagen Pills by OrionPharma are a comprehensive beauty booster designed to enhance your hair, skin, and nails. Each serving combines hydrolyzed collagen, biotin, keratin, and essential micronutrients to support glowing skin, strong nails, and silky hair. These supplements promote hair growth, strengthen hair, and help prevent hair loss, while also improving overall appearance and reducing wrinkles. Suitable for both men and women, these pills are free from GMOs, gluten, and artificial additives, and are manufactured in the USA under strict quality controls.

23. Lifeable Kids Biotin Gummies | 5,000mcg

Lifeable Biotin Gummies support hair, skin, and nail growth with 5000 mcg of biotin per serving. Each serving consists of 2 gummies, offering a total of 5000 mcg, with 90 gummies in a bottle for a 45-day supply. These gummies come in a delicious raspberry flavor, making them a tasty and enjoyable way for kids to get their daily biotin. They are vegetarian, non-GMO, gluten-free, dairy-free, and made with natural pectin, free from peanuts and tree nuts. Lifeable’s biotin gummies are doctor-recommended, ensuring quality and efficacy in supporting overall health.

24. Carlyle Biotin 10000mcg

Carlyle Extra Strength Biotin offers 10,000 mcg of biotin per tablet to support a robust beauty regimen. These fast-dissolving tablets come with a natural berry flavor for easy consumption. Carlyle is committed to providing premium, honest supplements for your health journey. The product is laboratory-tested and guaranteed for superior quality, free from gluten, yeast, lactose, artificial flavors, preservatives, and non-GMO.

25. Country Life High-Potency Biotin 10mg

This high-potency biotin supplement delivers 10 mg per serving, providing 33,333% of the recommended daily value. It supports the formation of keratin, crucial for healthy hair, skin, and nails. In addition to beauty benefits, biotin aids in energy metabolism. This supplement is vegan and gluten-free, accommodating diverse dietary needs. We offer various potencies, including 5,000 mcg options, to suit different preferences.

(Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness.
Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)

Published by Medicaldaily.com

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August 24, 2024
Postural Orthostatic Tachycardia Syndrome (POTS) (for Parents)
What Is Postural Orthostatic Tachycardia Syndrome (POTS)?

Postural orthostatic tachycardia syndrome (POTS) is a disorder that can make someone feel faint or dizzy. It happens when the autonomic nervous system doesn’t work as it should. The autonomic nervous system is the body’s “autopilot” system, controlling things like heart rate, blood pressure, and breathing.

The autonomic nervous system problems seen in POTS — also called postural tachycardia (ta-kih-KAR-dee-uh) syndrome — can affect children and adults. Symptoms vary from mild to disabling.

What Happens in POTS?

The autonomic nervous system keeps blood pressure at the right level for the brain no matter what position a person is in — standing (vertical), lying flat on the back (called supine), and sitting or reclining (called recumbent).

Usually when a person stands, the nerves of the autonomic nervous system tell blood vessels in the lower body to constrict (tighten). The tightening vessels work against gravity to keep blood from collecting in the legs. This automatic response makes sure the brain has enough blood flow to work well. If there is not enough blood flow to the brain, a person may feel lightheaded or pass out every time they stand.

In POTS, the autonomic nervous system doesn’t work in the usual way, so the blood vessels don’t tighten enough to make sure there is enough blood flow to the brain. To try to keep enough blood flowing to the brain, the autonomic nervous system makes the heart beat a lot faster instead.

What Are the Signs & Symptoms of Postural Orthostatic Tachycardia Syndrome (POTS)?

POTS is named for an unusual jump in the heart’s beating speed that happens when a person stands. Other symptoms that can happen with POTS include:
- heart palpitations (feeling the heart beat or race)
- instability (feeling like one is about to fall)
- lightheadedness (almost passing out; vision tunnels or goes gray or dark)
- dizziness
- passing out (fainting)
- feeling tired
- chest pain
- trouble getting enough breath
- cold or painful extremities (hands, feet)
- nausea
- problems exercising
- redness or purple coloring in the lower legs
- shaking
Most POTS symptoms happen only when standing or changing to a standing position. But these may happen without standing:
- headache
- sweating without a cause (such as exercise or warm weather)
- trouble concentrating
- trouble sleeping or unable to sleep (insomnia)
- weakness
What Causes Postural Orthostatic Tachycardia Syndrome (POTS)?

POTS might first be noticed after a viral infection or an injury. But it’s hard to tell if one of these caused POTS or just happened around the same time that POTS became a problem. Research to learn more about the cause of POTS is underway.

POTS most often affects females, and is more common when one or both parents had it. It often begins in the early or mid-teens.

Teens with these disorders often have POTS too:

How Is POTS Diagnosed?

There’s no single test to diagnose POTS. Doctors start by doing a complete physical exam and taking a medical history.

In kids and teens, POTS causes a heart rate increase of 40 or more beats per minute within 10 minutes of when they move from a supine (lying down) position to a standing one. The heart rate goes up dramatically, with little if any drop in blood pressure. Doctors can measure this easily.

Sometimes, doctors do a “tilt table test.” In this test, a person is strapped to a table, then tilted from a supine (lying on the back) position into a standing position while heart rate and blood pressure are monitored.

Doctors also make sure the problem isn’t due to anything besides the autonomic nervous system. Depending on the symptoms, tests might be done on other parts of the body. These might check the blood, heart, brain, eyes, ears, kidneys, muscles, nerves, hormones, digestive tract, and more. Typically, a diagnosis of POTS is confirmed when symptoms have lasted for several months and no other causes are found.

If someone has POTS, the medical team will look for reasons that the autonomic nervous system doesn’t respond normally to standing. Finding an answer can help treatments work well.

How Is POTS Treated?

POTS is a chronic (long-term) problem. So doctors try to prevent and manage the things that cause it.

Helpful treatments include:
- more water and salt intake
- better and longer sleep
- a slow increase in exercise, starting with seated, reclined, or horizontal exercises (such as rowing, recumbent bicycling, and swimming)
- wearing compression (squeezing) stockings
- raising the head of the bed so some pressure stays in the blood vessels in the legs during sleep
- psychological counseling to help manage stress and choices that trigger symptoms
- sometimes, prescription medicines
The autonomic nervous system is involved in many body functions, so managing all the symptoms related to it can be hard. Sometimes, patients try a few different treatments to find what works well without unpleasant side effects. Multiple doctor’s visits may be needed to find the best combination of treatments that improve symptoms.

What Else Should I Know?

POTS symptoms usually improve over time. Often, they’ll completely disappear as kids grow. If a clear and treatable cause is corrected, the symptoms are likely to go away more quickly.
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August 24, 2024
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August 23, 2024
Healthy Living Guide 2020/2021 – The Nutrition Source

A Digest on Healthy Eating and Healthy Living

Download the printable Healthy Living Guide (PDF)

As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking—live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below.

In this issue:

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August 23, 2024
Discover the Top Choices For Liver Health And Detoxification

Milk thistle has long been celebrated for its potential health benefits, particularly for liver health and detoxification. As a natural remedy with a history that spans over two thousand years, this herbal supplement has earned its place in the world of wellness. But what exactly makes milk thistle so special? Here’s an in-depth look at why milk thistle might be a valuable addition to your health regimen, supported by scientific research.

What is Milk Thistle?

Milk thistle, scientifically known as Silybum marianum, is a flowering herb native to the Mediterranean region. It is best known for its seeds, which contain a compound called silymarin. Silymarin is believed to be the active ingredient responsible for most of milk thistle’s health benefits. Historically, milk thistle has been used to treat liver disorders, but its benefits extend beyond liver health.

Supports Liver Health

A study published in the World Journal of Gastroenterology in 2010 reviewed the effects of silymarin on liver diseases. The researchers concluded that silymarin has a protective effect against liver damage caused by toxins, and it may aid in the regeneration of liver cells. This study highlights milk thistle’s potential to support liver health and function, making it a popular choice for those looking to enhance liver wellness.

Promotes Detoxification

Research published in Phytotherapy Research in 2016 investigated the role of milk thistle in detoxification. The study found that milk thistle could significantly enhance the liver’s ability to detoxify harmful substances. By increasing the activity of liver enzymes responsible for detoxification, milk thistle supports the body’s natural cleansing processes, contributing to overall health.

Supports Healthy Skin

A clinical trial published in Skin Pharmacology and Physiology in 2012 examined the effects of milk thistle on skin health. The study observed that silymarin, the active component of milk thistle, has antioxidant properties that can protect skin cells from oxidative stress. This protection may lead to improved skin health and a reduction in signs of aging, suggesting that milk thistle could be beneficial for maintaining a vibrant complexion.

Choosing the Right Milk Thistle Supplement

When selecting a milk thistle supplement, it’s essential to consider the quality and concentration of silymarin. Look for products that specify their silymarin content to ensure you’re getting a potent dose. Additionally, check for certifications such as organic or non-GMO to ensure you’re using a high-quality supplement.

1. Zazzee USDA Organic Milk ThistleZazzee USDA Organic Milk Thistle

Zazzee Naturals Organic Milk Thistle offers a powerful 7500 mg strength per capsule with a 30:1 concentrated extract, making it 30 times stronger than standard capsules. Each bottle provides up to a 4-month supply, ensuring outstanding value. The formula is standardized to 80% Silymarin Flavonoids, delivering the highest dosage available for optimal liver support. Certified USDA Organic, this vegan and non-GMO supplement uses a unique Organic Stabilizer Blend, avoiding harmful chemicals and ensuring a pure, all-natural product.

2. Organic Milk Thistle Capsules

Organic Milk Thistle Capsules feature a 4x concentrate, achieved through a proprietary seed extraction method, delivering one of the strongest supplements on the market. This high-potency formulation ensures maximum absorption, supporting optimal health benefits. Clinically proven for gallbladder health, these capsules help neutralize free radicals, providing effective antioxidant protection.

3. Designs for Health Milk Thistle Extract

Designs for Health Milk Thistle offers a potent formula standardized to 80% silymarin for effective liver detoxification and protection. This supplement promotes bile flow and shields the liver from toxin exposure, supporting overall liver health. Enhanced with lecithin, it ensures improved absorption and additional lipotropic support for optimal liver function. Made with high-quality, non-GMO, gluten-free, and vegetarian-friendly ingredients, Designs for Health Milk Thistle is trusted by functional medicine professionals for its uncompromising quality.

4. Bronson Milk Thistle

Bronson Vitamins Milk Thistle Capsules provide powerful liver support with the equivalent of 1,000 mg of milk thistle from a 9:1 extract, combined with 50 mg of dandelion root for additional benefits. This high-potency formula aids in detoxifying the liver and supporting overall liver health. As a potent antioxidant, milk thistle helps maintain healthy liver function by protecting against oxidative stress. Trusted since 1960, Bronson Vitamins are recommended by medical professionals for their quality and effectiveness.

5. NOW Supplements, Silymarin Milk Thistle Extract 300 mg

NOW Double Strength Silymarin offers enhanced liver support with 300 mg of milk thistle extract per capsule, double the amount found in the regular strength product. This vegetarian formula also includes artichoke and dandelion for added benefits, supporting overall liver health. Certified Soy Free, Non-GMO, Vegan, and free from common allergens like nuts, gluten, dairy, and eggs, it caters to various dietary needs. Manufactured by a family-owned company since 1968, NOW Double Strength Silymarin ensures quality with GMP certification for stability, potency, and product formulation.

6. Nature’s Bounty Milk Thistle

This Milk Thistle Rapid Release Liquid Softgels offer a concentrated herbal extract with powerful antioxidant properties that support overall health and well-being. Used in Greek practices for centuries, milk thistle is known for its traditional benefits and effectiveness. These softgels are designed for quick release, ensuring fast absorption into your system. Non-GMO and consistent in quality, the packaging may vary, but the great product ingredients remain the same.

7. Puritan’s Pride Milk Thistle

Puritan’s Pride Milk Thistle offers exceptional antioxidant properties that optimize health and well-being by supporting liver detox and function. Scientifically formulated, this supplement helps maintain healthy liver cells by supporting the structure of their outer membranes. Each bottle provides a 3 to 6 month supply of high-quality, gluten-free capsules designed for effective liver support. Trusted since 1973, Puritan’s Pride continues to deliver premium vitamins and supplements for optimal health.

8. Nutricost Milk Thistle

Nutricost Milk Thistle provides a high-quality, 4:1 extract with each vegetarian capsule delivering the equivalent of 1,000 mg of milk thistle for effective liver support. This premium-grade supplement comes in a 6-month supply with 240 capsules per bottle, ensuring long-lasting benefits. Made in a GMP-compliant, FDA-registered facility, Nutricost Milk Thistle is third-party tested for quality, and is Non-GMO, gluten-free, and vegetarian-friendly. Designed for optimal health, this supplement supports liver detoxification and overall well-being.

9. FarmHaven USDA Organic Milk Thistle Capsules

FarmHaven Organic Milk Thistle capsules offer a potent 30:1 concentrate, delivering the equivalent of 11,250 mg of raw milk thistle seed per capsule for maximum bioavailability and absorption. Each capsule contains 300 mg of pure organic Silymarin, standardized to 80% Silymarin flavonoids, which support healthy liver function and overall cell health. This USDA Certified Organic supplement also promotes healthy skin, proper digestion, and a natural immune response. Made in the USA, FarmHaven Milk Thistle is vegan, non-GMO, and free of gluten, corn, soy, and artificial ingredients, ensuring a pure and clean product.

10. NatureWise Liver Detox Cleanse Supplement

NatureWise Liver Balance Complete is a comprehensive liver support supplement featuring three targeted herbal blends to detox, strengthen, and protect the liver. It includes potent extracts like artichoke, reishi, and dandelion for effective liver detoxification and stress reduction. With 80% silymarin milk thistle and 95% curcuminoids from turmeric, it helps strengthen, repair, and restore healthy liver function. This plant-based, non-GMO, vegan formula also incorporates traditional Chinese herbs to protect the liver from environmental toxins, alcohol, and medications, making it a clean and effective choice for liver health.

11. Clean Nutra’s Liver Defend

Clean Nutra’s Liver Defend is an advanced liver support and detox supplement featuring a comprehensive 28-in-1 blend, including milk thistle, chanca piedra, TUDCA, NAC, and 24 other powerful ingredients. This formula combines potent herbs like dandelion root, artichoke extract, and beet root powder to support liver, kidney, and gallbladder health. Designed for both men and women, Liver Defend provides a full dose of these beneficial extracts in just two capsules, making it a convenient all-in-one solution. Made in a registered and certified facility, these trusted liver capsules replace the need for multiple supplements, offering a thorough detox and support system.

12. Life Extension Advanced Milk Thistle

Advanced Milk Thistle provides powerful antioxidant protection to support the liver’s natural detoxification process, promoting both liver and whole-body health. Formulated with essential extracts like isosilybin A and B, it aids in maintaining healthy cell division, crucial for optimal liver function. The inclusion of phospholipids ensures enhanced absorption, allowing nutrients to enter the bloodstream more effectively for faster results. Sourced from high-quality, non-GMO, and gluten-free ingredients, this supplement is designed to help you live your healthiest life.

13. Pure Encapsulations Silymarin

Pure Encapsulations Liver Health Supplement provides 250 mg of standardized milk thistle extract per capsule to support liver detox and cleanse. Rich in antioxidants, this supplement aids in liver health and repair by protecting against oxidative stress. Designed with high-quality ingredients, it is free from common allergens, artificial additives, and GMOs, ensuring a pure and effective product. For optimal results, it is recommended to take one capsule between meals, one to four times daily.

14. GNC Herbal Plus Milk Thistle 200mg

GNC Milk Thistle offers robust liver health support with each supplement providing 200 mg of expertly extracted milk thistle extract. This vegetarian formula is crafted to nurture your body with natural ingredients, free from sugar, preservatives, artificial colors, or flavors. Backed by over 85 years of scientific expertise, GNC ensures high standards of quality, safety, and efficacy in its products. Since 1935, GNC has been dedicated to applying the latest advances in nutritional science to support your well-being.

15. Peak Performance Milk Thistle.

Peak Performance USDA Certified Organic Milk Thistle Seed Extract Liquid Drops offer a highly bioavailable formula that is absorbed more quickly and efficiently than capsules. The tincture is crafted with optimized extraction methods and has a natural taste without bitterness, making it easy to mix into tea, juice, or water. This vegan and allergy-free supplement supports liver health, digestion, and detoxification, free from soy, milk, egg, shellfish, corn, wheat, peanuts, gluten, and preservatives. Additionally, each purchase contributes to a 1-for-1 donation program that provides vitamins to a child in need through Vitamin Angels.

16. iMATCHME’s Milk Thistle Liquid Drops

iMATCHME’s Milk Thistle Liquid Drops provide a 30-day supply with 150 mg of milk thistle seed per serving, promoting liver detoxification and regeneration. Ideal for those who enjoy sweets, alcohol, or late nights, this supplement helps cleanse the liver, boost digestive health, and reduce oxidative stress. The easy-to-take liquid form, enhanced with distilled fruit glucose syrup for better taste, can be squeezed directly onto the tongue or mixed into any beverage. Made with natural, organic ingredients and free from gluten, wheat, yeast, and artificial additives, this non-GMO, vegetarian formula ensures purity and effectiveness.

17. VIDAVITE Milk Thistle

VIDAVITE Milk Thistle offers a top-notch liver support supplement with a holistic formula featuring 22 potent detoxifiers and antioxidants, ensuring comprehensive liver care through cleansing, detoxification, and repair. The supplement includes milk thistle extract and artichoke, along with other herbs to repair and nourish liver cells, stabilize enzymes, and promote overall well-being. The apple candy-flavored gummies are a pleasant alternative to pills and capsules, providing consistent liver support with enhanced absorption and no side effects. Made in the USA, these organic, non-GMO, gluten-free gummies combine milk thistle, artichoke extract, and an advanced cleansing blend for effective liver health results.

18. Organic Discounters

Organic Discounters’ Milk Thistle offers exceptional value with 7500 mg strength per capsule and 280 capsules per bottle, providing up to a 9-month supply, making it a cost-effective choice. The supplement features a potent 30:1 extract, concentrating 30 grams of the herb into just 1 gram, which makes it 30 times stronger than standard milk thistle capsules. It is USDA certified organic, sourced from all-natural, vegan, and non-GMO ingredients, and includes organic acacia powder as a prebiotic to support healthy probiotics. Manufactured in the USA under stringent quality control, this product ensures the highest standards of safety and effectiveness.

19. Carlyle Milk Thistle 2000mg

Carlyle’s Milk Thistle supplement features the traditional herb known for its iconic prickly purple flowers, combined with a potent herbal blend. Each serving provides the equivalent of 2,000 mg of milk thistle, enhanced with dandelion and yellow dock. Carlyle ensures premium quality with laboratory-tested ingredients, backed by a 100% satisfaction guarantee. The supplement is naturally free of gluten, wheat, yeast, lactose, artificial sweeteners, preservatives, and is non-GMO.

21. Gaia Herbs Milk Thistle

This Milk Thistle Seed supplement supports healthy liver function for long-term well-being. It features potent, premium ingredients with optimized extraction to preserve efficacy. Conveniently packaged in herbal supplement capsules, it is suitable for use at home or on the go. The product is purity-tested, vegan, and gluten-free, and is proudly made in NC, USA. Since 1987, the company has focused on connecting people, plants, and the planet to promote healing.

22. Jarrow Formulas Milk Thistle

Jarrow Formulas Milk Thistle offers a liver function support supplement in a 200-count bottle, providing a 66-200 day supply. Each capsule contains 150 mg of Milk Thistle Seed Extract, standardized to a 30:1 ratio with 80% total silymarin flavonoids, supporting liver health and glutathione levels. This dietary supplement delivers antioxidant benefits to enhance liver function. For best results, adults are advised to take one capsule one to three times daily, or as directed by a healthcare professional.

23. PURE SYNERGY SuperPure Milk Thistle Extract

The Synergy Company Organic Milk Thistle provides a potent liver health support with each 60-capsule bottle, made from purely extracted organic milk thistle seeds. This supplement offers powerful detox and cleanse support, promoting liver enzyme function and glutathione production for cellular defense and renewal. It features a full-spectrum silymarin complex with optimal ratios of silybin A and B, silychristin, and silydianin, ensuring guaranteed silymarin potency. The product is certified organic, non-GMO, vegan, and gluten-free, manufactured in the USA by a Certified B Corp. For best results, take 1 capsule daily, with or without food.

24. Futurebiotics Milk Thistle

Futurebiotics Milk Thistle is a high-potency liver support supplement, with each capsule providing the equivalent of 1,000 mg of milk thistle from a 111.1 mg 9:1 extract, plus an additional 50 mg of dandelion root for enhanced detoxification benefits. Manufactured in a cGMP registered facility in New York, the product undergoes rigorous lab testing to ensure purity, potency, and superior quality. The formulation aids in liver detoxification and supports the liver’s ability to process toxins and nutrients.

25. Advanced Tudca Bile Salts Supplement Plus Silymarin Milk Thistle Extract

The Tudca and Milk Thistle formula combines Tudca bile acid with milk thistle to provide comprehensive liver support, cleanse, and detox. Each capsule offers a potent dose of Tudca to protect and repair liver cells, improve bile flow, and enhance liver function. Enriched with Silymarin, this supplement aids in liver detoxification, function, and cell regeneration. Made with vegan and non-GMO ingredients, it ensures a safe and effective liver support solution. A 30-day supply helps cleanse, detox, and repair your liver for optimal health and function.

(Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness.
Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)

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August 23, 2024
General Home Organization
General Home Organization: The Ultimate Guide to a Tidier Life

As the popular saying goes, "a cluttered space is a cluttered mind." The organization of your home has a significant impact on your overall well-being and quality of life. It not only helps to reduce stress and anxiety, but it also creates a sense of tranquility and comfort. In this article, we will explore the general principles of home organization and provide you with practical tips and tricks to get your space in order.

Why Is Home Organization Important?

Home organization is crucial for several reasons. Firstly, it helps to create a sense of harmony and balance in your living space. A cluttered environment can be overwhelming and make you feel anxious and stressed. On the other hand, a tidy and organized home can boost your mood and overall well-being.

Secondly, home organization saves time and increases efficiency. When you have a clear and defined space, you can quickly find what you need, reducing the time spent searching and retrieving items.

Lastly, home organization is also beneficial for maintaining a clean and safe environment. When you keep your home tidy, you are less likely to accumulate dirt and dust, which can cause allergies and respiratory issues.

Principles of Home Organization

Before you start organizing your home, it’s essential to understand the fundamental principles of the process. Here are some key concepts to keep in mind:

Sort, Purge, and Organize

When organizing your home, it’s vital to follow the sorting, purging, and organizing process. Start by sorting items into categories, then purge any items that are unnecessary or no longer useful. Finally, organize the remaining items in a way that makes sense and is aesthetically pleasing.

Categorize and Group

When organizing items, it’s important to categorize them into groups based on frequency of use, type, and size. For example, grouping all your kitchen utensils together can make it easier to find what you need.

Assign a Home for Each Item

Each item should have a designated "home" where it will be stored and kept organized. This helps to prevent clutter and makes it easier to clean and maintain your space.

Utilize Storage Spaces

Make the most of your storage spaces by using vertical space, containers, and shelves. This will help to keep items off the floor and reduce clutter.

Keep Items in Sight

When possible, try to keep items where they will be used. For example, keeping frequently used items in a designated zone can reduce the need for searching.

Maintain Your Space

Maintenance is crucial for keeping your home organized and clutter-free. Set aside time each day or week to tidy up and ensure that your space remains organized.

Step-by-Step Guide to Organizing Your Home

Now that you understand the principles of home organization, let’s go through a step-by-step guide to help you get started.
1. Start Small
  
  Begin by organizing one room or area at a time. This will help you focus your attention and make the process less overwhelming.
2. Take Inventory
Take a few minutes to walk around the room and make note of all the items you see. This will give you a clear picture of what you’re working with and help you prioritize tasks.
1. Sort Items
Start by sorting items into categories, using the "sort, purge, and organize" method we discussed earlier.
1. Purge Items
  
  Remove any items that are broken, damaged, or no longer needed. Consider donating or recycling items that are still in good condition.
2. Organize Items
Use containers, bins, and shelves to organize and store the remaining items. Assign a home for each item and ensure that items are easy to find and access.
1. Maintain Your Space
After you’ve completed the organization process, schedule regular cleaning and maintenance tasks to ensure that your space remains tidy and organized.

Additional Tips and Tricks

Here are some additional tips and tricks to help you improve your home organization skills:
- Label Items
  
  Labeling items can help to reduce clutter and make it easier to find what you need.
- Use Adhesive Hooks
Adhesive hooks are a great way to hang items and reduce clutter. You can use them on walls, cabinets, or even your shower curtain.
- Utilize Wall Space
Maximize your wall space by using shelves, hooks, and other storage solutions.
- Invest in Baskets
Baskets are a great way to add some visual appeal to your space while keeping items organized. Use them on shelves, tables, or even in drawers.

Conclusion

Home organization is a vital aspect of maintaining a peaceful and productive living environment. By understanding the fundamental principles of the process and following the step-by-step guide, you can achieve a tidier and more organized space. Remember to label, categorize, and assign a home for each item, and don’t forget to maintain your space to keep it clutter-free. With time and practice, you can transform your home into a haven that reflects your unique style and enhances your overall well-being.

Frequently Asked Questions (FAQs)

Q: What is the first step in organizing my home?

A: The first step is to sort and purge your items, getting rid of anything you no longer need or use.

Q: How do I keep my home organized and clutter-free?

A: Schedule regular cleaning and maintenance tasks, and ensure that items are easily accessible and in their designated "homes."

Q: What are some great storage solutions for my home?

A: Some popular storage solutions include baskets, shelves, hooks, and containers. Think outside the box and get creative with storage!

Q: Can anyone benefit from home organization?

A: Yes, anyone can benefit from home organization. From busy families to seniors, organizing your home can reduce stress and improve quality of life.

Q: Will organizing my home take up a lot of my time?

A: With a solid plan and approach, home organization can be achieved in as little as an hour a week. Focus on one room at a time and maintain your space regularly to stay on track.
August 23, 2024
Embracing Our Neurodiversity: 12 Minute Meditation
This week, Sue Hutton guides us in a unique breathing practice designed to foster awareness of our senses, honoring our neurodiversity while strengthening our mindfulness practice.
We live in a neurologically-diverse world. We are all wired with unique minds and bodies, and each of us has a unique sensory constitution. For instance, someone who experiences sensory overwhelm when they pay attention to direct sensations inside the body may find a body scan practice overwhelming instead of centering. Similarly, someone who is blind isn’t going to use physical vision as a meditation tool. But there are ways to practice mindfulness and embrace our neurodiversity at the same time.

Breath practice, often considered a simple tool for calming the mind, can be a more complex and nuanced experience for many neurodivergent meditators. For some, paying close attention to the rise and fall of the breath can bring about feelings of discomfort or even anxiety, as thoughts about the breath’s role in sustaining life may become all-consuming rather than calming.

This practice is about finding the right approach for you and honoring our neurodiversity. We will cover different ways to engage with the breath that accommodate our diverse sensory needs, offering alternatives that can help each of us find a sense of calm and ease. Whether it’s focusing on the sensation of air moving in and out of your nostrils, the sound of your breath, or even the rhythm of your breath as you feel it in different parts of your body, there are multiple pathways to mindful breathing.

A Guided Meditation for Embracing Neurodiversity Through Breath Awareness
1. We all benefit from learning different ways of meditating on the breath. So let’s try out three different ways of feeling the breath in the body, and you can determine which one works best for you.
2. Remember, you don’t need to push yourself to experience anything that’s overwhelming. If there’s any kind of sense experience you have that is particularly uncomfortable, just take a break and you can come to another way of practicing the breath.
3. Come into a posture that’s comfortable for you. Bring yourself to a spirit of alertness and energy to help you concentrate. At the same time, give yourself permission to relax and soften.
4. The first practice I’d like to try is sound breathing. Some people really find this more comforting than focusing on the feelings of the breath inside the body.
5. To practice sound breathing, hold a hand up in front of your mouth and just exhale on the palm of your hand. You’ll notice you have to increase the exhalation a little bit, so there’s enough volume to hear the breath and to feel it on the palm of your hand. Once again, exhale on the palm of your hand and listen. Now continue to breathe in and out, but with the mouth closed. Keep the same volume, so there’s enough sound to allow the breath itself to be an anchor through the sound. Breathing in and out, focus on the sound of your breath through your nose. Relax the body on the outbreath in a way that’s comfortable for you, focusing on the sound.
6. Next, we’ll try a kinesthetic way of experiencing the breath that I call “lotus breathing.” Take one hand or two hands, whatever’s available for you, and allow the fingers to come to a close, just touching each other. Then, open the hand up again, like a flower opening in the day and then closing again, with the fingers coming back together again. Breathing in, the hands open, breathing out, hands close. Try that for a few moments and see how closely you can synchronize the rhythm of your breath with that gentle movement of your hand.
7. Lastly, let’s try a movement-focused breath. Place a hand on the belly and a hand on the chest. Allow yourself to soften. You’ll feel that nice, compassionate warmth of the hands resting on the body.
8. You can notice this from the outside, if that’s comfortable—feeling how the hands rise up when you breathe in. And as you exhale, the hands rest back down with the belly in the chest.
9. Alternatively, you can choose to pay attention to the mechanism inside the body of the belly rising and falling. So breathing in, notice the feeling wherever it’s comfortable for you, of the rising and the falling on the exhalation. Then, fully let go on the outbreath. Give yourself permission to release and soften and relax every time you breathe out.
10. Now try experiencing the breath with the anchor that works best for you. Experiment with which tool you prefer, or combine them if you want. Remember, you’re the boss of your meditation. As long as you’re bringing your full awareness to the experience and you keep guiding yourself back to the present moment, you have the freedom to connect with the breath in the way that it works for you.
11. Remember, make your breath your own when you do the practices. Be gentle. Be compassionate with yourself. You are perfect as you are and finding the tools that help you to come into the present moment. The best is your own personal journey.
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August 23, 2024
14 Deadly Fitness Mistakes to Avoid If You Want to See Results – A Beginner’s Guide

Fitness enthusiasts, listen up! If you’re just starting out on your fitness journey, it’s essential to avoid common mistakes that can hinder your progress and leave you feeling frustrated. As a beginner, it’s crucial to focus on developing good habits and avoiding pitfalls that can lead to injuries, plateaus, and disappointment. In this article, we’ll dive into 14 deadly fitness mistakes to avoid if you want to see results, and provide you with a beginner’s guide to get you started on the right foot.

Mistake #1: Lack of Clear Goals

Setting clear and achievable goals is crucial for any fitness journey. Without a clear understanding of what you want to achieve, you’ll be wandering aimlessly in the dark, unsure of what to focus on. Take the time to set specific, measurable, and attainable goals, whether it’s to lose weight, build muscle, or increase endurance. Write them down and track your progress to stay motivated and focused.

Mistake #2: Inconsistent Workouts

Consistency is key when it comes to fitness. Irregular workouts can lead to plateaus, and even worse, injury. Aim to work out at the same time every day or week, and make sure to give your body rest days to recover. A consistent routine will help you see progress and build momentum.

Mistake #3: Poor Nutrition

Exercise is only half the battle when it comes to fitness. A balanced diet is essential for fueling your body and supporting your goals. Avoid relying on quick fixes and fad diets, and instead focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Keep track of your macronutrients and calories to ensure you’re giving your body what it needs.

Mistake #4: Ignoring Warm-Ups and Cool-Downs

Warming up before a workout and cooling down afterwards may seem like a hassle, but it’s essential for preventing injuries and improving performance. Take the time to properly warm up with light cardio and dynamic stretching, and cool down with static stretching to reduce muscle soreness and improve flexibility.

Mistake #5: Overtraining

It’s easy to get caught up in the excitement of a new workout routine, but overtraining can lead to burnout, injury, and decreased motivation. Listen to your body and take rest days as needed. Start with manageable workloads and gradually increase intensity and duration as your body adapts.

Mistake #6: Poor Posture

Good posture is essential for preventing injuries and improving performance. Make sure to maintain proper form and alignment during exercises, and take regular breaks to stretch and move around. Practice good posture in daily life by sitting up straight and avoiding slouching.

Mistake #7: Focusing on Aesthetics

While aesthetics can be motivating, focusing solely on looks can lead to an unhealthy obsession with exercise and nutrition. Instead, focus on functional fitness and building a strong, healthy body that can perform daily tasks with ease.

Mistake #8: Neglecting Core Strength

A strong core is essential for stability, balance, and overall fitness. Incorporate exercises like planks, crunches, and leg raises into your routine to target your core muscles.

Mistake #9: Insufficient Sleep

Sleep is essential for recovery and muscle growth. Aim for 7-9 hours of sleep per night and prioritize a consistent sleep schedule.

Mistake #10: Poor Footwear

Wearing the right shoes can make all the difference in your fitness journey. Invest in good quality, supportive shoes that are designed for your specific workout or activity.

Mistake #11: Not Stretching

Stretching is essential for improving flexibility, reducing muscle soreness, and preventing injuries. Make sure to incorporate stretching exercises into your routine, focusing on major muscle groups like hamstrings, quadriceps, and chest.

Mistake #12: Not Listening to Your Body

Your body is unique, and it’s essential to listen to its needs and limitations. Pay attention to signs of fatigue, pain, or discomfort, and take rest days or modify exercises as needed.

Mistake #13: Relying on Quick Fixes

There are no quick fixes when it comes to fitness. Avoid relying on supplements, magic pills, or fad diets that promise rapid results. Focus on sustainable, long-term changes that prioritize health and well-being.

Mistake #14: Lack of Patience

Fitness is a journey, not a destination. Avoid expecting overnight results and focus on gradual progress and consistency. Celebrate small victories and stay patient, knowing that it takes time to see significant changes.

Conclusion

In conclusion, avoiding these 14 deadly fitness mistakes is crucial for beginners and experienced fitness enthusiasts alike. By setting clear goals, staying consistent, and prioritizing proper form and nutrition, you’ll be well on your way to achieving your fitness goals. Remember to listen to your body, stay patient, and focus on sustainable, long-term changes. With time and dedication, you’ll be on the path to a healthier, stronger, and more confident you.

Frequently Asked Questions

Q: What are the most important fitness mistakes to avoid as a beginner?
A: The most important mistakes to avoid as a beginner include lack of clear goals, inconsistent workouts, poor nutrition, and ignoring warm-ups and cool-downs.

Q: How can I stay motivated and consistent with my workouts?
A: To stay motivated and consistent, set clear goals, track your progress, and find a workout buddy or accountability partner.

Q: What are some common mistakes that experienced fitness enthusiasts make?
A: Common mistakes that experienced fitness enthusiasts make include neglecting proper form and nutrition, overtraining, and relying on quick fixes.

Q: How can I improve my core strength?
A: To improve your core strength, incorporate exercises like planks, crunches, and leg raises into your routine, and focus on proper form and engagement of core muscles.

Q: What are some tips for prioritizing nutrition and meal planning?
A: To prioritize nutrition and meal planning, focus on whole, nutrient-dense foods, keep track of macronutrients and calories, and plan meals in advance to avoid last-minute fast food runs.

14-deadly-fitness-mistakes-to-avoid-if-you-want-to-see-results-a-beginners-guide

August 23, 2024
Bathroom Design Tips to Achieve Parisian Flair

The bathroom is one of the most important rooms in the home. On average, we’ll spend over 400 days of our lives in one, so it’s vital that we love the design and feel comfortable.

Whether you’ve grown tired of the existing look or desperately need a revamp, the Parisian style is a great way to inject new life into the room. This brings the charms of the French capital and is synonymous with effortless chic, combining luxury with a touch of history and artistry.

Here are some ways to add Parisian flair to your bathroom.

Embrace classic elegance with marble and tiles

The reflective qualities of marble and tiles help to establish an airy atmosphere, making even the smallest bathrooms feel larger and more inviting.

Carrara marble is a brilliant option. It’s known for its subtle veining and luxurious finish and is a popular choice for countertops, flooring, and walls. Alternatively, try traditional metro tiles like the ones in the iconic Paris Métro stations. These can be used to create a clean look that’s functional and stylish.

Choose vintage fixtures and fittings

Clawfoot bathtubs, brass taps, and ornate lighting can provide a sense of history and charm. These elements are aesthetically pleasing and bring character to the space.

Sourcing these vintage pieces can be a rewarding experience. Antique shops and online marketplaces are excellent options for finding unique items to add an authentic Parisian touch.

Play with neutral tones and soft color palettes

Neutral tones are perfect for this style and provide many additional benefits. Whites, greys, and muted pastels dominate the palette, creating a serene and sophisticated backdrop.

Consider incorporating subtle touches of color through accessories for depth and interest. A blush pink towel set or a delicate blue vase can insert just the right amount of color without overwhelming the space.

The use of illuminated mirrors can further enhance the ambiance of the room. These mirrors serve a functional purpose and contribute to the overall aesthetic, making the space more open and brighter.

Add artistic touches with wall art

Whether it’s a classic black-and-white photograph or a vibrant abstract painting, art can elevate your bathroom and make it feel more like a stylish Paris apartment.

The key is to select pieces that complement the overall design without overpowering it. Combining the artwork with gilded or ornate frames can bring an additional touch of glamour and sophistication.

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August 23, 2024