A lot of people miss the days of their youth. It was a time when they felt like they could eat anything and not gain a pound. As we get older, it not only becomes more essential to maintain our health but it also becomes more arduous.

However, by regulating and monitoring the food that you eat, it can be a delicious part of your lifestyle. A fresh, healthy diet can give your body all the vitamins and minerals that it needs. Follow these six tips that can make your diet a whole lot healthier.

1. Eat Grains to Gain Energy

Your body gets a burst of energy when it gets a lot of carbohydrates from bread or pasta. Even oatmeal is packed with carbohydrates. A lot of the energy comes from enzymes that get processed out in packaged or processed grain products. It is best to consume a large portion of whole grains like brown bread or whole-grain pasta. In this way, you can be sure of getting your energy as well as a healthy dose of fibre. As with anything else, carbohydrates are best enjoyed in moderation, eaten sparingly.

2. Eat The Rainbow

It is a known fact that all of the nutrients your body needs can be found in a diet that is rich in vegetables of a variety of colours. For example, green foods, like broccoli or kale, are believed to contain some anti-cancer properties. For a similar benefit, eat red foods. They contain lycopene.

Lycopene is a powerful enzyme that can improve the function of your heart. Produce that is yellow or orange contains antioxidants that are designed to give your immune system a boost. A range of products can make your diet delicious and it can also deliver all the vitamins and minerals that your body needs.

3. Design a Supplement Schedule

It is important for you to sit down with a dietician and design a plan for the best supplements to help your body. Many people are told to take a protein supplement. Protein can give you a quick burst of energy and cause your metabolism to spike. A lot of these users choose to take a whey isolate protein instead, it gives the protein-containing amino acids found in dairy products.

It is much like protein gained from meat or fish, but is more concentrated and packs a larger punch. A lot of people also choose to take a magnesium supplement. Magnesium is an essential vitamin that creates energy and stimulates bone growth. A proper supplement schedule is important to staying healthy and fit.

4. Stay Hydrated

Staying properly hydrated can not only regulate your body’s temperature and prevent it from falling prey to infections but it can improve your sleep and help your mood and cognitive function. Choosing to drink water has so many physical and mental benefits.

If you find that you tend to drink more water when it is around, uses a reusable bottle so you can always have some that are close to hand. Opting for water over a sugary drink will not only cut down on the calories that you consume throughout the day but it means that you will feel more energized for your workouts and get a better night’s sleep.

5. Know How Much You Should Eat For Your Body

When deciding to change your eating habits to pursue a healthier lifestyle, it is important to know just what you should eat and how much of it. Everybody is unique. While there are some basic rules that apply to everyone, the exact amounts of the vitamins and minerals you need are special to you.

You should speak with your doctor about your goals, where you are right now and any pain you have and your current activity level. They can work with you to design a plan that is both healthy for your body and will keep you fit for years to come.

6. Keep a Positive Outlook

As with everything in life, success comes easier when you envision it happening and take careful note of your progress. Design a goal that you can achieve and keep an eye on the changes that you have already brought about in your body. By seeing the progress that you have made, it will become easier and more feasible to see yourself accomplishing your goal.

Your diet is a large part of maintaining your fitness level as you get older. By including a wide variety of colours in your grocery list and mixing it up with the supplements recommended by your nutritionist, you can accomplish all of your health goals. Remember that staying hydrated is important. It can not only provide physical benefits such as temperature regulation and lubricated joints but can also help you sleep better and can improve your mood. Use these simple tricks to transform your lifestyle in a healthy new way.

In this article, we’ll review some of the most common types of household mold to discover what they look like, where they’re typically found, and how to destroy mold spores before they spread.

This information could help you keep yourself and your household safe from the slow-acting dangers of mold.

1. Aspergillus

Mold is often associated with basements, bathrooms, and other areas of a home that are typically damp or dark. However, mold can grow in all sorts of unexpected places that are even the tiniest bit damp. A closet is just one example.

If you’ve ever wondered, “What’s up with the mold in my closet?” then you may be wondering why you’re dealing with an Aspergillus mold. There are actually over 100 distinct species belonging to this type of mold.

Identifying Aspergillus can be tricky. It comes in nearly all colors, including white, yellow, green, and dark brown. This mold tends to grow in chain-like patterns, spreading slowly across surfaces.

Unfortunately, Aspergillus can be particularly toxic, especially when allowed to grow and proliferate. If you spot any strange white or colored dots on clothing, shoes, ceilings, or walls you may want to begin considering mold remediation services.

2. Stachybotrys

If you’ve ever heard the term “black mold”, then you may already be somewhat familiar with Stachybotrys. This is perhaps the most famous type of household mold and one of the most toxic as well.

As its colloquial nickname suggests, this type of mold grows in large black clusters. It tends to grow in moist, humid environments and grow on wood, tile, stone, and fabric. Exposure to Stachybotrys can lead to severe sinus and respiratory issues.

When left untreated, this type of mold infestation can also contribute to recurrent headaches, nose bleeds, and fever.

3. Cladosporium

This mold is one of the most prevalent. This may have something to do with the fact that it can grow in both warm and cold environments. It’s often found in fabrics and may only become noticeable due to it’s gray and whitish coloration.

Well, that and it also produces sinus allergies in those who happen to breathe it in. If you come into contact with Cladosporium, you may experience throat soreness, eye irritation, or sneezing fits.

4. Acremonium

Acremonium typically has a white or pink appearance and can be quite powdery. It tends to grow in areas that are often wet or moist. This includes condensation drip pans, the inside of dehumidifiers, and the linings of windows.

While this type of mold may appear unassuming and relatively safe, it’s one of the most dangerous molds to inhale or contact. Exposure to Acremonium can lead to serious health problems, including immune system disorders.

5. Mucor

Mucor spores appear as tiny white papilla-like fingers that often cover in the inside of HVAC systems and water ducts. These tiny spores grow to form thick patch-like groups that can easily spread via the air.

While this type of mold may look fragile and relatively harmless, it can cause severe upper respiratory issues. Regular HVAC maintenance and cleaning, alongside annual mold evaluations, can help prevent this mold.

Individuals with prolonged exposure to Mucor molds can develop mucormycosis. This is a condition that can affect the skin, respiratory system, and even the brain. As such, it’s crucial to always stay vigilant against household mold.

6. Trichoderma

Trichoderma is an allergenic mold that is relatively common. It can be found in homes and inside our bodies, especially in individuals with trichomonosis. But Trichoderma affects the skin and nails in particular.

It can be white or dark green and it often grows in clusters that tend to build upon each other as a kind of wall. This mold can grow inside of a carpet, behind wallpaper, or inside of walls. This makes it a particularly challenging mold to get rid of.

7. Alternaria

This mold is quite similar in appearance to Stachybotrys and Aureobasidium. It’s most often noticed due to its dark green, brown, and black coloration. It is most commonly found in bathrooms, kitchens, and basements.

Though it’s not recommended that you touch any of these molds with your bare hands, some have noted that Alternaria has a velvet-like texture. This could make it easier to identify, though you’ll likely need heavy-duty antifungals to get rid of it.

8. Fusarium

Most types of mold require warm, dark, and damp conditions to flourish. Not Fusarium. This pinkish mold can thrive in cold temperatures, as long as it also has a source of moisture.

It often grows in cloth materials like carpeting, drapes, and upholstered furniture. When left to continue growing, it can cause both external fungal infections (the hair, skin, and nails) and internal respiratory infections (sore throat, coughing).

9. Chaetomium

If your roof has ever suffered massive leaks or if your upstairs bathroom has overflowed, you likely understand the scramble to dry your walls and ceilings as quickly as possible.

Unfortunately, even the most effective dehumidifiers and fans can take too long to remove moisture from these components. This can ensure the eventual growth of Chaetomium, a type of mold that tends to live in water-damaged households.

While this type of mold begins life looking very similar to mucor, it eventually darkens. If allowed, it can become a black stain that contributes to fungal infections of the skin or fingernails.

10. Aureobasidium

Have you seen the inside of an old, abandoned building and noticed that the walls looked like they were streaked with dirt? Damp conditions and decay are a wonderful way to welcome Aureobasidium into the mix, and this mold is quite distinctive.

Aureobasidium tends to grow as patches of dark green, black, or even brown mold. It produces dark spore centers that spread outward in a film-like fashion before establishing other centers.

This can give window frames, walls, and ceilings a dirtied appearance. Contact with this mold can result in irritation of the eyes, fingernails, hair, or skin. As such, it’s crucial to eradicate this mold as soon as it appears.

Avoid These Different Types of Mold

If you’re familiar with the different types of mold found in the home, you have a better chance at spotting spores and getting rid of them before they become a problem.

Mold tends to favor dark, damp places and it can grow on almost any surface. Be sure to keep your home and household safe and clean by keeping an eye out for these common types of mold.

Did you enjoy this article? Then be sure to check out our related health articles now!

How clean is your tush? What a forward question to ask, but with the recent toilet paper shortage in the States, the bidet has been on everyone’s minds. As Americans, we know they exist, but not a lot of us are too comfortable with the reality of spritzing water up our kiesters.

If you think of it (don’t think too hard about it), wiping with dry, fragile paper doesn’t cut it. Hypothetically, if you ended up with poo smeared on you anywhere but your butt, would you use toilet paper to clean it off? You’d likely use a soluble — at least we hope.

Don’t wipe this away, check out these personal hygiene tips that only bidets can offer.

You Won’t Have to Wash Your Hands … As Much

Obviously, you use your hands to wipe. Unless you’re from the robot-filled future or are wealthy enough to have someone for that.

The bidet, unsurprisingly, is hands-free. There’s not a lot of interaction between you and your butt if you’re using a bidet. We recommend the bidets by The Hiney Helper.

Lower exposure will always yield a healthier outcome from any perspective. You’re less likely to spread fecal matter to sensitive areas, like your digestive tract and eyes.

We’re certainly not advocating not washing your hands. Each restroom visit requires a thorough cleanse, but your hands will certainly be cleaner from the getgo.

Personal Hygiene Tips On Reducing Hemorrhoids

It’s all a laughing matter until you get them. Hemorrhoids are a travesty to your comfort.

There’s a shocking amount of people that develop them. There’s not a lot of people going around to validate this, but about 1 in 20 people contract these tiny nuisances sometime in their lifetime. It becomes more commonplace with age, just like everything in life.

Don’t worry too much about them. They’re completely harmless, but they’re not fun to have.

One of the recommended home remedies for hemorrhoids is a warm sitz bath. There’s a feature on the bidet that simulates it perfectly. Instead of the cool splash of water, opt for a warm spritz.

There are ongoing studies on this, but results are pretty opportunistic.

Hemorrhoids tend to bleed with excessive wiping, particularly when using dry and rough paper. These unpleasant fissures feel like they can last forever.

A splash of water, instead of a wipe, is very alleviating. It’s best to use cool water in these situations. At the very least, not wiping won’t rupture the injury further.

Get A Bidet In Loo Of Wiping

Wiping your butt doesn’t finish the job. Toilet paper does not get the job done as well as a hose-down.

A bidet has so many more benefits than just being hygienic, but these personal hygiene tips are should convince you to make the switch.

With a bidet, your hands aren’t as exposed to your excrement. Diseases that spread through contact or ingestion of it are much less common with the use of a bidet.

Those of us unfortunate enough to suffer through hemorrhoids and anal-bleeding, a cool or warm spritz makes for all the difference.

Are you interested in learning more about bidets (who wouldn’t be)? If so, then check out our other articles.

Commit to feeling better this year. You may already have some great ways to make yourself feel at peace, like going out with friends and sharing delights from stores like smokingthings.com. Take advantage of some high-tech approaches as well.

1. MyFitnessPal

This app can help you track your diet, hydration, weight, exercise and more. It has the largest directory of food and drinks of any fitness app, so you can easily find and track everything you consume in a day. You can even scan the barcodes of foods and drinks to add them to your daily diary. The app is free to use. MyFitnessPal does offer a Premium subscription, which removes ads and lets you track the nutrients that your meals contain. Their database also includes almost any exercise you can think of and tells you how many calories you burn doing that exercise based on your height and weight.

2. Fitocracy

A big advantage of this app is that you can turn your fitness journey into a fun game. You earn badges and points for reaching your fitness goals and completing challenges. Fitocracy is highly customizable. The app will help you learn to exercise properly, whether you are an exercise novice or need tips on how to take your workout to the next level. It also includes a large library of exercise videos. Fitocracy has robust social features to get you the support you need to stick to your exercise routine.

4. Happify

Mental and physical health are closely tied together. Happify is another app that helps you gamify working toward better health. It can help you make a personalized plan to retrain your brain to have a more positive outlook. You receive a “happiness score” based on a set of questions the app asks when you set up your profile. Then, you work towards raising this score by playing enjoyable games and completing activities like mediation and mindfulness training. Happify’s content is based on established therapy methods like cognitive behavioral therapy (CBT).

5. Moodfit

Moodfit is another tool that is designed to complement traditional therapy. It is a free service that is based on the principles of CBT. You start by completing a survey to figure out how many symptoms of depression you are currently experiencing, and how intense those symptoms are. Not only does Moodfit help you track your negative thoughts, but it also helps you understand them. It offers observations about your feelings and ways to reevaluate them in order to become a happier person.

 

How often do you wake up feeling grouchy and thinking that the day is off to a bad start for some reason? Could it be because you didn’t get enough REM sleep during the night?

REM sleep is an essential part of the human sleep cycle. And during deep sleep, which comes immediately before REM sleep begins, the body restores itself so we can be fresh and productive the following day.

This article looks in detail at this remarkable sleep phase, explains what it does for our mind and body, and discusses some recent research findings.

What Is REM Sleep?

One thing we know is that all animals need sleep—in one form or another. For humans, there is a distinct four-part sleep cycle that we go through at night and sometimes during a long nap (see below).

Different animal species have their unique sleep patterns and behaviors, but all mammals, humans and otherwise, experience REM sleep as part of the sleep cycle.

The Sleep Cycle

What follows are the four stages of the human sleep cycle.

NREM (non-REM) Sleep

1. Light sleep (5-10 minutes): At this stage, your eyes may be closed, but you wake easily.
2. Transitioning to deep sleep: You remain in a light sleep at this stage, but your heart rate slows, and body temperature drops. You’re preparing for deep sleep.
3. Deep sleep: This is when “you’re out like a light.” Your body repairs and regenerates tissue, growing new bone and muscle, and fortifying the immune system.

REM Sleep (stage four of the sleep cycle)

There is only one REM sleep stage during the sleep cycle, and this is when you’re “awake asleep”—dreaming, in other words. Your heart rate and breathing speed up, and your muscles twitch. Your brain is very active during this time.

REM sleep typically starts around 90 minutes after the sleep cycle begins. Each REM stage can last from ten minutes to an hour. The most extensive REM cycle is just before you wake up. The most recent dream might still be vivid when you waken.

Does the Body Go Into REM Sleep During a Nap?

The answer to this question depends on how long your nap is and how much of the sleep cycle it can cover.

Like many people in today’s busy society, you might enjoy a twenty to thirty-minute power nap during lunch hour. You won’t get any REM sleep during this brief interval, though.

What you will get, though, is the sleep that occurs during the second stage of the sleep cycle, before REM sleep begins. This is ideal for a power nap because it allows you to waken alert and refreshed, not groggy.

Since an hour-long nap provides enough time to move through a whole sleep cycle, this is a different experience from the power nap just discussed. You might not be so alert upon waking.

Can Sleep Disorders Interfere with REM Sleep?

Obstructive sleep apnea (OSR) is one sleep disorder that has been shown to have a serious impact on the incidence of cardiovascular disease, glucose metabolism, and cognitive function.

There is also REM sleep behavior disorder (RBD), a type of sleep disorder called parasomnia. Sleepwalking is one manifestation of this condition. Others include:

• Talking
• Shouting
• Physical lashing out
• Punching and kicking
• Cursing
• Clear recall of dreams on waking

The Sleep Foundation provides accessible information on these and other sleep disorders.

What Role Does Bedding Play in REM Sleep and the Sleep Cycle?

Because room temperature is a key factor in a sound sleep, you should make sure your bedroom temperature is regulated to be neither too hot nor too cold for your comfort. You should consider your bed coverings as well as the thermostat here.

For example, natural fibers like bamboo, cotton, and linen are better for wicking away sweat than most synthetic fibers.

With pillows and mattresses, firmer is not necessarily better than softer. You should lie on different mattresses in the showroom for as long as possible and let your body tell you which is the most comfortable.

If you’re thinking about a new mattress and weighing the pros and cons, such as Nolah vs Nectar, give some thought to the role your mattress can play in encouraging REM sleep.

What Else Have Researchers Been Discovering About REM Sleep?

Intriguing and useful research findings on sleep and the importance of REM and deep sleep often appear in the media. Here is a couple from summer 2020:

More REM Sleep Makes People Less Fearful

This study found that people who spent more time in REM sleep had lower fear-related brain activity when receiving mild electric shocks the following day.

The findings further suggested that people with adequate REM sleep before frightening experiences could make them less prone to post-traumatic stress disorder (PTSD).

Not Getting Enough REM Sleep Could Shorten Your Life

Another recent study found that getting less REM sleep might heighten your risk of death from any cause besides cancer.

Having read this rather distressing news, though, you will be heartened to know that “you can train your brain to achieve better sleep” and allow your body the time it needs for both REM and deep sleep.

Words to Live by

Here are a couple of worthwhile reminders about REM sleep and the sleep cycle. Try to keep them in mind:

• You have to be awake for at least a short while before falling asleep. In other words, being awake is part of falling asleep. So don’t panic if you don’t fall asleep as soon as your head hits the pillow.
• Not everyone needs eight full hours of sleep, and the amount required varies from person to person. So, again, don’t panic about over or under-sleeping. Follow your body’s signals on how long to sleep.

And now, it’s time for bed.

Zzzzz…

People can be so desperate to get a good night’s sleep that we might have lost touch with what getting a good night’s sleep even means. Getting proper REM sleep is essential. There are lots of headlines telling us we need precisely eight hours of sleep that just thinking about it can keep us awake!

Some of what we discussed in this article might provoke anxiety. Think of it this way instead: the ways people deal with anxiety are precisely what we need to relax to the point where we can start the sleep cycle quickly and easily.

If you learned some new information from reading this article, keep following our website to discover more interesting and timely topics.

People have been familiar with the healing properties of cannabis for millennia. Before this plant became notorious due to abuse, it was known for its many beneficial properties for human health. Today, science is working to restore cannabis to its old glory, and it seems to be succeeding.

Derivatives of this plant, cannabinoids, have been found in the human body. There comes the link between your body and the positive effects of cannabis on your health. This fact intrigued scientists, so they continued with research on cannabinoids.

On the link below, see how many of these compounds exist:

https://potguide.com/blog/article/how-many-cannabinoids-are-found-in-marijuana/.

That’s how they have discovered the endocannabinoid system. It is because of cannabinoids that the system got this name. All mammals have it since the level of the zygote. Its role is to establish balance at the cell level, and it performs this function all the time.

The role of the Endocannabinoid System

The endocannabinoid system (ECS) was discovered almost 30 years ago, quite by accident. Until then, scientists did not know that there is a mechanism in the human body that maintains health and balance at the physiological level. It consists of a series of receptors of two types, CB1 and CB2. They are located in all body tissues and organs.

As receptors are present throughout the body, the proper functioning of the ECS can help regulate any organ’s work. This system helps with inflammatory processes, internal infections, and boosting immunity. In general, positive effects can be seen in all organ systems.

The ‘fuel’ for ECS receptors are the cannabinoids your body makes. The production of these compounds takes place 24/7. The body regulates the secretion of these compounds in the optimal amounts. These are necessary to maintain balance in your body. When there is a stalemate, outside help is needed – cannabinoids from cannabis.

Mechanism of Action of CBD

If you check this reference, you will see why CBD is one of the cannabinoids that attracts the most attention. This compound is an ingredient in many cannabis products on the market, and among the most sought after is CBD oil. Cannabidiol has a very beneficial effect on ECS, almost like natural cannabinoids.

This mechanism of action is not simple. CBD does not have a direct effect on CB1 and CB2 receptors. That’s a good thing. Because of that, cannabidiol is not psychoactive. As it doesn’t trigger receptors directly, it doesn’t affect your mind. THC, which is also a cannabinoid, provides a ‘high’ effect.

CBD stimulates ECS to suppress an enzyme that prevents the production of a natural cannabinoid. This cannabinoid is also known as anandamide. It helps regulate essential functions such as appetite, memory, sleep, and, most importantly, pain. Specific receptors control each of these functions. Activated receptors release neurotransmitters. These chemicals regulate mood, the wakefulness cycle, painful sensations, and so on.

Use of CBD Has Therapeutic Properties

Some people need a little help because maybe their ECS is not working as it should. The role of cannabidiol is to work instead of anandamide for a while. After some time of taking CBD, the natural secretion of endocannabinoids backs to normal.

Minimal doses of CBD give the best results in treating symptoms of many diseases. With a small amount of cannabidiol, you will become more sensitive to this compound. That’s why you feel more healing effects.

When using synthetic drugs, the opposite happens. After prolonged use, you don’t become sensitive but resistant. That is why many conventional therapies lose their effectiveness after some time. They need ‘reinforcement’ in the form of CBD.

Small doses of CBD can make your ECS work more efficiently. Start using CBD oil as a supplement to make your body stronger and more resistant to diseases and harmful effects from the environment. Optimal doses of cannabis should be adjusted to your health condition. Only then, your body is ready to fight all kinds of health threats.

Cannabinoids improve your internal health by acting on the ECS. Proper work of this system helps you cope with chronic pain, inflammation, mental disorders, and many other conditions. Still, you should keep in mind that CBD from cannabis is not a drug (at least not officially). It would help if you took it only as an adjunct therapy.

As cannabis based Cannabidiol (CBD) gains positive reviews from animal health experts, pet parents across the globe have started switching to this drug for their pet’s well-being. Additionally, the research claims in support of this compound’s potential to cure chronic illnesses like osteoarthritis in canines have further strengthened the user’s trust in cannabidiol. No wonder the demand for such a bioactive drug is expanding rapidly.

Alternatively, owing to a little or almost no knowledge, many pet parents have been facing issues in formulating the CBD dose for their dogs. To top it off, the constant stress of drug overdose side-effects adds up to their confusion and fear.

Understanding the struggle and risk of wrong dose administration, this article highlights 6 simple ways that will help you formulate a right dose for your paw friend. So, go ahead and get started!

Determining CBD Sensitivity: Before jumping on this health supplement, try to determine whether your pet is fit for such a health supplement. In simple words, opt for a thorough analysis of your dog’s medical history.

Such analysis will bring across in-depth insights on your pet’s health issues, medical allergies, its bodyweight, commonly noticed breed-specific diseases, that will help you to determine whether it is safe to go ahead with this organic supplement or not.

Choosing a Credible Brand: As mentioned earlier, the compound popularity has resulted in a rise of virtual brands offering this life-enhancing drug. Having said that, each brand’s product differs slightly owing to minute differences in their chemical composition. Hence, the absence of uniformity in composition makes it imperative for users to refer to a brand-specific dosage chart before administering the medicine.

Using Dosage Calculator: As not everyone is a pro at this scientific calculation, it is always advisable to opt for an online dosage calculator. Don’t worry! By entering keywords like CBD dose calculator, you will easily come across websites like https://www.holistapet.com/cbd-dosing-chart-for-pets/ which offer calculators designed specifically for canines. All you need to do is fill in the data pertaining to your canine’s body weight and health issues.

Experiment with Dose Frequency: For getting the technique right, it is pivotal that the experiment must be based on the frequency of the dosages. Ideally, one should start with a low dose. Once it is provided, check the reaction of the pet and monitor it for some time. Later on, only after proper calculation, one can think of increasing the dose.

Remember not to quickly opt for a high dosage as your pet may not be able to take it and end up witnessing a kind of side effect. Every dog tends to respond differently to the amount of CBD given. So, checking out the recommendation by the manufacturer itself could be helpful.

Any underlying health issues – Considering your pet’s underlying health issues is important to avoid any negative effects of CBD on your furry friend’s health. You can read more about it here. In such cases, consult the doctor before moving ahead. Make a full disclosure of the medical history as well as medication to the doctor.

Reviews and Recommendations – Whether you choose an online source or offline, consider thoroughly going through the reviews and recommendations. At times, taking the help of an expert in determining which source to opt for, could be a good move.

In case, you choose to go online for the purchase, do your hands-on research before buying anything. Read through the blogs and ratings people left and then only decide which way to go.

If you make a purchase from a reputable company, chances are they will provide you with the direction and suggestion on the dosage based on the weight of your canine friend. However, in order to be completely sure about it, using a calculator won’t harm at all. Finding the right medication is important for the health of your pet and be as patient as you can be in the entire process.

We hope the article helped you in some way or the other! Take care of your canine friend & be cautious of the CBD dosage that you decide to give so as to make them stress-free and healthy.