#Vitamin D 3 Benefits

[sac-bestsupplements]

Is Algal Oil Safe? Revealing the Toxic Side Effects of Algae Omega-3 DHA & EPA in Just 3 Minutes!

Discover the best Algae Oil supplements + FAQ & Tricks: https://super-achiever.com/best-algae-oil-supplements

#algaeoil #bestsupplement #algae

Hello, Achiever Fam! 🌊 Today, we dive into the lesser-known waters of Algae Oil.

While it's celebrated for its Omega-3s, DHA, and EPA, it's important to also explore its potential downsides. In “Is Algae Oil Safe? Revealing the Toxic Side Effects of Algae Omega-3 DHA & EPA,” we'll uncover what lurks beneath its healthful surface. Let’s navigate these murky depths! Don't forget to subscribe for more insightful content! 🛎️🔍 Algae Oil: A Deep Dive into Safety: - Generally well-tolerated, but it's crucial to consider the supplement's formulation. 🌿💊 Checking Supplement Ingredients: - Look for active components and potential allergens in the ingredients panel. 🏷️🔬

Be wary of additives like chemical preservatives, synthetic coloring, and added sugars. 🚫🧪 Omega-3s and Blood Thinners: - High doses of omega-3s might interact with blood thinners, but typical supplement levels are generally safe. 💉🌿 Liver Health and Omega-3s: - Can reduce liver inflammation and fibrosis, but excessive amounts might increase fatty liver risk. 🧫🍃 Potential Side Effects: - Oral consumption is likely safe, with mild effects like fishy burps and stomach discomfort. 🐟🚫 - Excessive consumption (over 3 grams of DHA and EPA per day) could slow blood clotting and increase bleeding risk. ⚠️🩸 FDA Recommendations: - Limit DHA and EPA intake to no more than 3 grams per day, with dietary supplements not exceeding 2 grams. 📏🌿

In conclusion, while Algae Oil is a safe vegan Omega-3 option, moderation is key. Have you experienced any side effects with algae oil? Share your experiences in the comments below, and remember to subscribe for more content from the Super Achievers Club. See you in the next video! 📹👋🌊

[clickit18]

The Surprising Reasons Why Salmon Should Be Your Go-To Health Food!

[maisha-online]

The Power of Vitamin D: Unlocking the Benefits for Your Health

The Power of Vitamin D: Unlocking the Benefits for Your Health

Vitamin D is a vital nutrient that plays a crucial role in maintaining optimal health. It is a fat-soluble vitamin that aids in the absorption of calcium, magnesium, and phosphate, which are essential for bone development and maintenance. However, vitamin D deficiency is a global issue, affecting a significant portion of the population. In this comprehensive guide, we will explore the causes,…

[synerchii]

Affordable Vegan Vitamin D3 Supplement- Free Of Chemicals, Additives, and Fillers

It's true that you need to eat healthy food and exercise regularly to stay healthy, but sometimes you just don't have time for that—or you're on the run and don't want to spend too much time preparing dinner. That's where Supplements for Immune System come in! They can help boost your immune system and make you feel more energetic so that you can get more done in less time. If you want to Buy Supplements to Improve Immune System in California, Synerchii is the right choice for you. We create better supplements that would help people feel better, have more energy, and have a healthier lifestyle.

At Synerchii, we've created a line of Affordable Vegan Vitamin D3 Supplement that is designed to give you the nutrients you need to feel your best. Our supplements contain Vitamin D3, which is one of the most important vitamins for maintaining good health. Vitamin D is so important that it's been named an "essential" nutrient by the World Health Organization and is recommended by the U.S. Institute of Medicine as part of a healthy diet for everyone over 2 years old. Vitamin D is also crucial for bone growth and development, immune function, and muscle and brain function—all major reasons why it's so important for your overall well-being!  

 Synerchii is one of the Best Places to Buy Vitamins Online in California. Many supplements are manufactured synthetically in a lab, which is an unfortunate reality of the supplement industry. We believe that whatever you put on your skin or in your mouth should come from nature and contain its own Chi, or "Life-Force." We get energy from things that have energy. Many supplements manufactured in laboratories lack life force and are instead chemical compounds that can actually weaken the body by making it more toxic and causing deficiencies. Synerchii adheres to a premier formulation standard of high-quality and natural ingredients free of man-made chemicals, additives, binders, and fillers.

 Contact us today at (888) 440-4842 if you have any questions about our products or want more information. We look forward to helping you reach your health goals! Visit our website: https://synerchii.com/  .                                                                                                                                                                        

[theambitiouswoman]

Supplements & Vitamins

Here's a list of some of the most commonly used supplements and their benefits. Please remember that while supplements can be beneficial for certain people, everyones nutritional needs are different. It's always a good idea to consult with a specialist before adding any new supplements to your routine, as individual needs may vary.

Multivitamin: Provides a range of essential vitamins and minerals to support overall health and fill potential nutrient gaps in your diet.

Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Typically derived from fish oil or algae.

Vitamin D: Supports bone health, immune function, and may have a positive impact on mood. It's commonly obtained through sun exposure, but supplements can be useful, especially in winter or for those with limited sun exposure.

Probiotics: Help promote a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function.

Magnesium: Important for muscle and nerve function, bone health, and energy production. It may also help with relaxation and sleep.

B vitamins: Help convert food into energy, support brain function, and maintain healthy hair, skin, and nails.

Vitamin C: Boosts immune function, acts as an antioxidant, supports collagen production, and aids in iron absorption.

Zinc: Essential for immune function, wound healing, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.

Iron: Required for red blood cell production and oxygen transport. Iron deficiency can lead to anemia and fatigue, but it's essential to get iron levels checked before supplementing.

Calcium: Crucial for bone health and muscle function. It's often combined with vitamin D for better absorption.

Coenzyme Q10 (CoQ10): Plays a vital role in energy production within cells and acts as an antioxidant. It may benefit heart health and cellular energy metabolism.

Curcumin (Turmeric extract): Possesses anti-inflammatory and antioxidant properties, potentially supporting joint health and cognitive function.

Ashwagandha: An adaptogenic herb that may help reduce stress, promote relaxation, and support cognitive function.

Green Tea Extract: Contains antioxidants and may support cardiovascular health, weight management, and cognitive function.

Glucosamine: Commonly used for joint health and may help alleviate symptoms of osteoarthritis.

Chondroitin: Often taken alongside glucosamine, it may help reduce joint pain and improve joint mobility.

Probiotics for Gut Health: Certain strains of probiotics can help restore and maintain a healthy balance of gut bacteria, supporting digestion and immune function.

Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help with insomnia or jet lag.

Vitamin E: An antioxidant that supports immune function and may help protect against cellular damage.

Ginseng: An adaptogenic herb that may help increase energy, reduce stress, and support cognitive function.

Prebiotics: These are non-digestible fibers that promote the growth of beneficial gut bacteria, supporting gut health and digestion.

Magnesium: In addition to its previous benefits, magnesium may help reduce muscle cramps, improve mood, and promote relaxation.

Probiotics for Vaginal Health: Certain strains of probiotics can help maintain a healthy balance of vaginal flora, reducing the risk of infections.

Cranberry Extract: Often used for urinary tract health, cranberry extract may help prevent urinary tract infections.

Resveratrol: Found in grapes and berries, resveratrol has antioxidant properties and may support heart health and longevity.

L-theanine: An amino acid commonly found in green tea, L-theanine may promote relaxation, improve focus, and reduce anxiety.

[nightbunnysong]

Boost hair growth naturally

THE BIOCHEMICAL POWER OF TEAS AND NUTRIENT-RICH FOODS

Herbal teas and their role in hair growth

🌸Green Tea

Active Components

the powerhouse in green tea is epigallocatechin gallate (EGCG), a potent antioxidant

Biochemical Mechanism

EGCG helps in blocking the enzyme 5-alpha-reductase, which converts testosterone into dihydrotestosterone (DHT). Elevated DHT levels are linked to hair loss, particularly androgenetic alopecia (male and female pattern baldness). By reducing DHT production, green tea helps in preventing hair follicle shrinkage and hair thinning. Additionally, the polyphenols in green tea enhance blood circulation to the scalp, ensuring that hair follicles receive the necessary nutrients and oxygen to thrive.

Usage

Drink 2-3 cups of green tea daily to reap its hair-boosting benefits. It can also be used as a rinse post-shampooing to stimulate the scalp directly.

🌸Nettle Tea

Active Components

Nettle is rich in iron, silica, magnesium, and vitamins A, C, D, and K.

Biochemical Mechanism

Nettle tea works as a natural DHT blocker, similar to green tea. Its high iron content supports hemoglobin production, enhancing oxygen delivery to the scalp and hair follicles. This is crucial because a well-oxygenated scalp provides an optimal environment for hair growth. The silica and sulfur in nettle also strengthen hair strands, improving hair’s structural integrity and reducing breakage.

Usage

Regular consumption of nettle tea (1-2 cups daily) can provide these essential nutrients. Additionally, a cooled nettle infusion can be used as a hair rinse to further strengthen hair shafts.

🌸Rosemary Tea

Active Components

Rosemary contains ursolic acid and caffeic acid.

Biochemical Mechanism

Ursolic acid found in rosemary improves scalp circulation, similar to EGCG in green tea. This ensures that hair follicles are well-nourished, promoting robust hair growth. Rosemary also has anti-inflammatory properties, which help in maintaining a healthy scalp environment by reducing potential scalp conditions like dandruff, which can hinder hair growth.

Usage

Drinking 1-2 cups of rosemary tea daily or using it as a hair rinse can provide these benefits. Infusing rosemary oil into your tea can further amplify its effects due to the added antioxidants.

Nutrient-dense foods for hair growth

🌸Biotin-rich foods

Key Foods

Eggs, almonds, sweet potatoes, spinach, and seeds.

Biochemical Mechanism

Biotin (Vitamin B7) is crucial for the production of keratin, the structural protein that makes up your hair. It acts as a coenzyme in fatty acid synthesis, which is essential for the growth and repair of cells, including hair cells. A deficiency in biotin can lead to hair thinning and brittleness.

Incorporation

Incorporate biotin-rich foods into your diet regularly. For example, adding a boiled egg to your breakfast or including sweet potato as a side dish can help maintain adequate biotin levels.

🌸Iron-rich foods

Key Foods

Lentils, red meat, spinach, and fortified cereals.

Biochemical Mechanism

Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen to tissues, including the scalp. Oxygenated blood nourishes hair follicles, facilitating the growth of strong, healthy hair. Iron deficiency is one of the most common causes of hair loss, particularly in women.

Incorporation

Combine iron-rich foods with vitamin C-rich foods like oranges or bell peppers to enhance absorption. For example, a spinach salad with orange slices can optimize iron intake and support hair growth.

🌸Omega-3 fatty acids

Key Foods

Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

Biochemical Mechanism

Omega-3 fatty acids are integral to maintaining the lipid barrier of the scalp, which helps retain moisture and protect hair from drying out and breaking. They also reduce inflammation, which can sometimes hinder hair growth by causing scalp conditions like psoriasis or dandruff. Omega-3s contribute to the overall health of cell membranes in the scalp, making them more resilient.

Incorporation

Aim to consume fatty fish at least twice a week or add flaxseeds to your smoothies or cereals. Walnuts can also be a great snack option to keep your omega-3 levels adequate.

🌸Zinc-rich foods

Key Foods

Oysters, pumpkin seeds, chickpeas, and cashews.

Biochemical Mechanism

Zinc plays a key role in DNA and RNA production, which is essential for the division of hair follicle cells. It also helps regulate the production of androgens, a hormone linked to hair loss when imbalanced. Moreover, zinc helps in repairing hair tissue and maintaining oil glands around hair follicles, which are crucial for healthy hair growth.

Incorporation

Include zinc-rich foods in your diet, like a handful of pumpkin seeds as a snack or adding chickpeas to salads and stews.

🌸Vitamin E-rich foods

Key Foods

Sunflower seeds, almonds, spinach, and avocados.

Biochemical Mechanism

Vitamin E is a powerful antioxidant that helps repair damaged hair follicles, which can be a barrier to hair growth. It also improves blood circulation to the scalp, ensuring that hair follicles are nourished. Vitamin E helps balance oil production in the scalp, preventing dryness or excess oil, both of which can impede hair growth.

Incorporation

Sprinkle sunflower seeds on your yogurt or salads, or incorporate avocados into your meals for a healthy dose of vitamin E.

[photos from Pinterest]

[becomingthatgirl111]

"hot girl walk"

daily walking is also a form of exercise, we work all our muscles, it helps us to lose weight, to have a healthy lifestyle, and more benefits. you should practice it and incorporate it to your routine!

the "hot girl walk" is a very complete activity since we take advantage of exercising and moving our body while connecting with ourselves, our purpose, and nature.

what time of the day? whenever you want! i love to do it mid-morning and I have also practiced it before sunrise and at sunset.

where? look for a place that inspires serenity and calmness, preferably in nature, i do it on the beach.

how long? 30 minutes is fine, the time is up to you.

how many days a week? minimum 3, the recommended is every day!

i like to complement this practice by listening to personal growth podcasts or audiobooks, you can also listen to relaxing music or simply let yourself be carried away by the sounds of nature.

i also recommend you to download a walking app that will count the km you do so you can keep track of what you do, i assure you that it will help motivate you! you can also motivate yourself with small goals such as starting walking 3 times a week.

benefits of walking for the mind

reduces anxiety

reduces depression

removes stress

sleeps better

helps with memory

plan better

you make better decisions

it gives you security

benefits for the body

increase your energy

helps you lose weight

walking prevents obesity and cellulite deposits.

increases vitamin d levels

improves circulation

is good for your bones and joints

lengthens your life

can help boost immune function.

strengthens the heart

is good for the brain

muscles we train when we walk: quadriceps and hamstrings, calves, and hip adductors. the gluteal and abdominal muscles are also used.

romanticize your practice

listening to meditation while walking

listening to positive affirmations

thinking about your goals and objectives for the day

reflect and focus on the positive

plan your intentions for the day

visualize dreams and goals

listen to a personal growth podcast

listen to the sounds of nature or music that motivates or calms you

other benefits

you will learn to enjoy your own company

you will stay in shape

will help you feel more focused and positive

help you create a healthy routine

you will feel motivated and grateful

work or study better

feel like your priority

connect with yourself and nature

[parmahamlarrie]

Happy June! Happy pride! I read like crazy this month, so please enjoy one of the longest lists we’ve had in a while! x

sunshine, baby! || @harruandlou || 106.5k Strangers to Friends to Lovers, Friends with Benefits, College AU, Florida, Swimmer Harry, Law Student Louis, Olympics Started this to get excited for the upcoming Olympics, fell utterly in love with the masterful fic here! Truly incredible, you have to go read it right now.

The Cottage || @holdingontochaos || 70.6k Omegaverse, Strangers to Lovers, Small Towns, Artist Louis, Farmer Harry, Sick Louis, Touch Deprivation, Neighbours, Soulmate AU This one is one that will really stick with me for a while! As someone who deals with chronic illness, this really allowed a light into understanding it without any of the further stress, since this world is made up. Loved it!

where we landed || @blueskiesrry || 70.4k Exes to Lovers, Childhood Friends to Lovers, Hometowns, Teacher Louis, Kidfic, Cancer, Past Mpreg I quite literally started reading this at 11pm (rookie mistake) and didn't manage to sleep until 3am. I truly could not put it down, it's a truly compelling read!

you were in my dream || @harruandlou || 59.3k Baker Harry, Builder Louis, Fluff, Best Friend's Boyfriend's Best Friend I don't think I have enough words for how much I loved this one. Easily one of the best, nothing I would change about it. More proof that fanfic is in and of itself an act of love and the fact that we get works like this? For free? It makes me cry. I love their love and I'd love in their world forever.

Sugar, Sugar || @parmahamlarrie || 25k Sugar Baby Harry, Sugar Daddy Louis, Soulmate AU, Age Difference

Peeping || @jacaranda-bloom || 16.5k Strangers to Lovers, Housemates, New Years Eve, Oblivious Idiots, Wanker's Day Dee has a way of writing exactly what I need when I need it! She has been so missed, so give this a read and send some love! x

The Checkout || @silverstuff50 || 12.2k Omegaverse, Alpha Louis, Omega Harry, Awkward Flirting, Fluff

you're the one that I'm dreamin' of (you're the one that I love) || @suckerforhome || 11.7k Omegaverse, Non-Traditional Dynamics, Famous/Non Famous, Musician Harry, Make Up Artist Louis, Exes to Lovers (ish)

Where Do We Go Now || @jaerie || 10.6k Omegaverse, Alpha Harry, Omega Louis, College Au, Roommates to Lovers, Enemies to Lovers, Human World I had never considered Alphas having sex with humans and this has really made me think about it! Very well done, of course, and a great little story.

Half a World Away || @silverstuff50 || 9.8k Omegaverse, Alpha Louis, Omega Harry, Enemies/Friends to Lovers, Heat, Hiking

Undo This Privacy || little_obelia || 9.5k Girl Direction, Established Relationship, Watersports, Fluff

vitamin || cabinbythesea || 6.5k Friends to Lovers, Slow Burn, Fluff and Smut

Take My Hand, Dumbass || @londonfoginacup || 5.9k Omegaverse, Alpha Harry, Omega Louis, Roommates AU, College AU, Enemies to Lovers This became a new favourite of mine from @londonfoginacup! The humour was great, tension fantastic, and the ending was just fun!

Body Stay Vicious || @letthemusicmoveyou28 || 5.3k Strangers to Lovers, Meet-Cute, Gym AU, Light D/S, Wanker's Day

In an octopus's garden with you || louisismycat || 4.6k Omegaverse, Alpha Harry, Omega Louis, Established Relationship, Autistic Harry, Fluff & Comfort This was one of the best reads I've read in ages. A great reminder that love exists.

Louis and the no good, very bad day || @haztobegood || 4.5k Soulmate AU, Crack, Oblivious Idiots, Wanker's Day This was SO good! I love being able to read soulmate sillies!

U-Pop Truck Stop || @kingsofeverything || 4.1k American AU, Truckers, Shower Sex, Poppers

Wordplay 2023: there his charming nest doth lay || @bottomhaztoplou || 3.8k Omegaverse, Established Relationship, Nesting, Domestic Fluff

Come On and Rescue Me || @kingsofeverything || 3.3k Neighbours, Older Louis, Age Difference, Instagram, Wanker's Day

Slippery When Wet || @uhoh-but-yeah-alright || 3.4k Girl Direction, Zourry Roommates, Wanker's Day This one is so iconic, I'm obsessed.

(on the edge until) you pull me in || @zjofierose || 3.1k Famous/Non Famous, Age Difference, Single Dad Louis, Wanker's Day

I'll Still Feel the Same Around You || @crinkle-eyed-boo || 2.4k Married H&L, Older H&L, Insomnia, Wanker's Day

Irrumabo || @londonfoginacup || 2.2k Plane Ride, Sex Pollen, Established Relationship, Wanker's Day

You've Got A Friend In Me || @red-pandaaa || 2.1k Established Relationship, Phone Sex, D/S, Wanker's Day

I taste your sugar, you swallow my salt || @bottomhaztoplou || 1.4k Omegaverse, Alpha Louis, Omega Harry, Intersex Omegas, Heat/Rut, Historical, Wanker's Day

[femmefatalevibe]

Femme Fatale Guide: Tips To Relieve Everyday Bloating

As someone who has dealt with chronic bloating for a lot of my life, here are some of my thoughts, observations, and recommendations. HUGE disclaimer: I am in no way an expert on this, a medical professional, nutritionist, or anything of the sort.

Especially for women, bloating can be a sign of gynecological issues (endometriosis, PCOS, hormone imbalances like estrogen dominance, and even a warning sign of ovarian cancer). So, if you experience constant bloating that doesn't get better with improved digestion, schedule an OB/GYN appointment ASAP to ensure that everything is okay on the women's health front.

Everyone's triggers are different, but for me, these are some of the common causes of bloating that I've noticed:

Lack of sleep

Stress

Eating too quickly or while stressed

Lack of movement/walking

Not drinking enough water

High-fat meals

Chewing gum

Carbonated drinks/alcohol

Here are some of my best tips, habits, and product recommendations to manage & minimize bloating:

Engage in a 1-minute diaphragmatic aka deep-belly breathing exercise in bed right after waking up and right before going to sleep (place one hand on the middle of your chest and the other in the central "hollow" area right below your rib cage)

Get at least 6-7 hours of sleep a night

Have a bowl of oatmeal (made with plain oats and water) with cinnamon and fruit every morning

Drink water before any coffee in the morning; Only having at most 16oz or one large mug of coffee before breakfast in the morning

Chew my food slowly, taking time between bites

Drink at least 8 large glasses of water daily

Take my Vitamin B12 and Vitamin D supplement daily (I love the Deva brand!)

Have avocados/use avocado oil as my primary fat source (I love nuts/nut butter, but they really bloat me, so find your trigger foods!); I've found a large salad with a romaine lettuce base, some veggies, avocado, and an ACV-based dressing works wonders to settle my stomach or steamed spinach with roasted root vegetables/potatoes

Use digestive enzymes when necessary (These digestive enzymes are my favorites!)

Take at least 30 minutes to walk/move around daily (Pilates, yoga, or bodyweight exercises also work)

Drink ginger tea or some herbal-based tea nightly (my long-time favorite is Bigelow Benefits Calm Stomach Ginger Peach Herbal Tea!)

Don't eat anything for at least 3 hours before bed

For trapped gas: Try lying on your stomach, engaging in the downward dog yoga position or fetal position on the left side, or doing an abdominal massage (rubbing in a circular motion from the right side of your pelvis up through your rib cage down and around the left side) all work well!

[masterofdumb]

The Charlie Slimecicle Snacks, Diet, Skincare, Daily Supplements, And Workout RoutineTM

SNACKS

-IF BIG HUNGRY

- Get 1 and 1/2 pound of ground chicken -if still hungry, get another one- can put in low fat tortilla, add cheese, spinach, ect.

-IF SMALL HUNGRY

-Must be Greek yogurt, MAX three times a day, because one time you had too many and your tummy hurt and you kept doing it and your mom said you had to stop -can add fruit and chia seeds-if small hungry but you have already consumed 3 yogurts, then handful of nut -if still hungry, but not enough for ground chicken, enter post-yogurt, pre chicken gathering, aka squirrel mode- squirrel mode until you are hungry enough for big chicken

-EVERYTIME YOU NEED GAS FOR YOUR CAR

-Go into gas station, find refrigerator, find healthy section-Grab packet of two wet hard-boiled eggs, preferably with salt, if no salt, you can get packet of salt from the little table -If sad at gas station, get breakfast sandwich, look at eggs, 50% chance to get eggs, you will know if you want them or not, but even if not, look at them-Every second wednesday, when driving back from therapy, get muffin - not every wednesday get muffin, but always get eggs- look around to see if in sweet or salty mood, then go get the eggs-protein chips

-POST WORKOUT

-Once a week, after workout, treat time-usually a bagel- Asiago bagel, egg, bellpepper, ham, Chipotle mayo, and chedder cheese-can also be breakfast sandwich or muffin-rarely, can be a restaurant you haven't tried, go and get treat

-LATE NIGHTS, AKA YOURE HUNGRY BIT YOURE SUPPOSED TO HO TO BED

-after 9-10, past dinner, back in breakfast sphere- Eggs, turkey bacon, breakfast bites, fruits, ect-make eggs-either scrambled with spinach or cheese, can be with or without a wrap with meat - can also be an omlette- omlette is made with thyme and garlic pepper, NO SALT-can pair with turkey bacon, or finish with yogurt-can justify a 4th yogurt this late-tummy will hurt

-SKINCARE

-every morning and night-apply gentle foaming cleanser -must be specific to you, must work for your skin- once or twice a week, use exfoliating cleanser-for night specifically -apply retinol serum one every 2-3 days-apply 25 hrs peptide moisturizer, not too much, can cause breakout-use a Vaseline like substance on cracked or dry spots, including lips-for morning specifically -use vitamin c serum, paying extra attention to the space under your eyes and any discolored patches-after, use green tea face mask to release toxins, refreshing but unreliable and unsustainable

-DAILY SUPPLEMENTS-step one, two multi viramine gummies-Allegra, for anti inflammatory benefits and allegies-orange flavored vitamin c gummies-2 for 500 milligrams, 4, if on trip, for 1000 milligrams-difficult to overdose on vitamin c-take 1 fish oil pill to cognitive function and slipperyness-last one, a peach vitamin d gummy (best flavor)-if experiencing difficulties with nails and/or hair, or are without assessment to biotin shampoo, use biotin gummies for nails and hair-people will say that multivitamins and vitamins in general, are a scam unless you are vitamin deficit-scientifically, they are right, however, they taste gummy good

-WORKOUT ROUTINE-it is important to keep consistentcy in your workout routine plan-pick a 12 week routine - beginner if you're a beginner, intermediate if you're intermediate, and advanced if you have done other routines in the past-stick with it with for the duration before you make any hasty judgments on its impact-comes in 3 sets, A, B, and C, swithing every four weeks to make sure your body doesn't get used to any one specific movement or routine-Workout A of weeks 1-4-3x hip thrust-barbell, free if available, Smith machine if no other option-3 seated row-cable-three barbell full squat-3 bench press-barbell-reps dependant, 8 if high weight, 12 if lower weight -if you can do 12, move up weight and do 8-3 good morning-barbell-plank-plank-plank-dumbell side bend-band standing abduction-end workout-Workouts B 1-4, C 1-4, A 5-8, B 5-8, C 5-8, A 9-12, B 9-12, and C 9-12- you will become a glutial God-Open app store-install my fitness pal-find macros-need protein if building muscles, 1.5 to 2x body weight in protein grams every day-EAT 2X BODY WEIGHT PROTEIN. GET BIG, LIFT BIG.-EAT 50 EGGS A DAY. YOU WILL BE HAPPY. RIGHT AMOUNT OF PROTEIN IN 50 EGG -EAT 50 EGGS TO BE SAFE-400 GRAMS. IT WILL BE ENOUGH.-IF STILL HUNGRY, TRY YOGURT.

This took so long 😭😭 charlie I think you need help

[mewje4ns]

A month without the sun - Spencer Reid.

Spencer has been gone on back to back cases for a month. So has your happy.

Spencer Reid x Fem!reader

(This is entirely self indulgent)

cw: depression and what it does to you. Showering together and being taken care of(?)

masterlist

——————————

It’s been about a month since I’ve seen Spencer. The boy genius who made me happy with a single smile. But I’ve lost my happy and have spent the last month laying in bed. I can’t remember the last time I felt the sun on my skin, the rainy weather isn’t much help either. This was my own doing, I told myself since Spencer was gone I’ll play the game I always wanted to play but didn’t because he was always dragging me to do stuff. Who would’ve thought he’d be right about how getting out of the house and it’s benefits. I should have known. Never question an eidetic memory.

The keys jingle in the door and I pull the blanked over my head. If he can’t see me I can’t see the look okay disappointment at my inability to take care of myself around this time of year. “Sweets?” I grip the blanket harder as I head his voice. I hear him slide his shoes of and his sock padded feet lead him to right beside my lump in the blanket. “Sweets?” I feel him sit on the bed and rub my back over the blanket, embarrassed and guilty and do what any mature adult would do.

“She’s not here right now.” God I’m an idiot. I hear him hum and play along with my stupid joke.

“Well can you tell me when she’ll be in next?” His big warm hands rub my back up towards my neck.

“Probably never?” I rub my cheek into the pillow, I want to look at Spencer more than I’ve wanted anything in a very long time but my shame wouldn’t let me.

“Well that’s not cool,” I can practically hear his smile. “I was really looking forward to seeing her.” His hand slides up the blanket to the edge and pulls it back to reveal my face to him. “Would you look at that? She’s here.” His voice is quiet and calm. Spencer is beautiful.

“Surprise?” I give him a guilty smile that he ignores and leans down to kiss my forehead. “Sorry.” He shakes his head and rubs my back.

“Wanna take a shower with me? I feel gross.” I know what he’s doing. He’s trying to make me take care but is disguising it.

“Okay.” Can’t believe he knows me so well to know I wouldn’t be able to deny the boy in front of me. I pull the blanket off of me and crawl out of bed in the pajamas I’ve worn for 3 days straight. Spencer places his hand on the small of my back and leads me to the bathroom. He reaches over and grabs my toothbrush then hands it to me.

“While I get the water ready?” I nod and do what he wants. I brush my teeth and watch the beautiful boy warm up the water to the temperature we can both agree on. “When was the last time you went outside? Like really, not for work.” I shrug and look back at the mirror. God I look bad.

“About a month.” The words come out weak and embarrassed. “Been trying to see if I can paler than I normally get in the winter.” I try to play off my blatant disregard for myself as I joke. Spencer doesn’t like these jokes.

“Sweets you know you have to go outside. The sun produces vitamin D which prevents abnormal function of the immune system that causes symptoms of depression and anxiety.” He stands up and looks at me. “You already do bad around this time of year, you need to be in the sun for around 5 to 10 minutes a day.” I spit the toothpaste out and put my toothbrush back in the cup after rinsing it off.

“I know Spence.” I turn and look at him. Spencer hums and walks over to me. Placing a hand on my waists and giving it a squeeze he hands me a hairbrush and I brush my hair. As I do that he takes his clothes off and steps into the shower. As soon follow. I stand underneath the water rinse my hair, Spence off to the side washing his hair with shampoo. “I didn’t mean for it to get this bad.” Spencer looks at me when I start talking.

“I know, you never do it just happens.” His soapy hair and stupid smile, I can’t do anything but cheese at him. “I’m sorry I was gone so long.” I immediately shake my head.

“Don’t try and blame yourself.” I point an accusing finger at the man while I start shampooing my hair. “Don’t feel bad. You work a lot and it’s okay.” I scrub my scalp and watch him move me out of the way to rinse his hair. Spencer turns to face the water and I hug him from behind.

“Sweets?” I hum and squeeze his torso tighter. “I appreciate the hug but I’m naked, you’re naked, and I have to feed you real food in a second.” It’s ironic that Spencer never ate well before we met and then I forced him to help me cook so he’s maybe learn a meal or two to him cooking for me every other day.

“Don’t make it weird Spencer. I’m just hugging you.” Spencer laughs and turns around hold me at arm’s length.

“And I haven’t see you in a month. Let alone touch you, I’m trying to focus here sweets.” He smiles then leans down and kisses my cheek before pulling me into a hug. “But who am I to deny Y/n.” This time I laugh and wrap my arms around his middle.

After a minute or two we let go and go back to our shower. We finish and I feel better. Not only is Spencer here but so is the layer of nasty I built up while laying in bed. I step out of our room and immediately notice my piled up laundry. Spencer hands me one of his shirts and a pair of underwear that I have in my drawer. “How are you so good at this?”

“At what?” He pulls on a pair plaid sleeping pants and a shirt follows after. “Taking care of you?” I nod and slip on my shirt and underwear. “Cause I love you? I’ve known you and loved about you for about the same amount of time so I’m gonna know everything you need.”

“How long?” I tilt my head and ask with a smile, he knows the number probably to the second.

“Three years and 149 days” I laugh and walk over to him.

“You know months exist?” He snorts and kisses the top of my head.

“Sound less impressive if I say 4 almost 5 months.” We hug and i away us from side to side as we stand. “You put mine and your laundry into the washer and I’ll start cooking?” I nod and grab his duffle bag and my pile of laundry and drag it towards the laundry room. I separated them into colors and darks and throw them into the wash. Once it’s started I walk out to the living room and pick up the minimal trash I left out.

“How long has it been since you ate cooked food?” I look up at him and put up a two. “Two days?” I shake my head. “Two weeks?” I nod. “What have you been eating?” I point to the empty jars of peaches and other canned fruits we had in our pantry displayed on the counter next to our trash bin. “At least it’s not Wendy’s.” I snort and point to the trash that has a very obvious Wendy’s bag on top. He rolls his eyes and watches me pick up after myself.

“We are going out for most the day tomorrow you realise that?” I nod and put a new trash bag in the bin and put the full bag by the door. “I’ll take it out after we eat.” I grab my nasty blanket I used on the couch and throw in into the colors pile by the laundry.

“I figured you’d force me outta the house.” I walk over and stand next to him as he cooks pasta. “Pesto?” He nods and smiles at me. “I hate how well you know me.”

“I figured you’d need comfort food after missing me all month.” I roll my eyes and rest my head on his bicep. There isn’t anything said but I nod. He’s right. I need this. “Love you sweets.”

“Love you too Spencer.” Spencer kisses the top of my head and plates the food. I grab it and we sit in your designated spots on the couch and eat. “Thank you for not being weird about this.” I look at him with genuine love on my face.

“I used to be a drug addict, I’m used to a lil mess Y/n.” He looks at me with an ‘and even if I didn’t’ look. “Even if I didn’t if I ever judge you for something like this you deserve to hit me in the face. Plus it’s not that bad.” I nod even if I don’t believe him and we eat the rest of our food in silence before he reaches over and drags me to lay on top of him.

“If you left for a month I probably would have gone crazy and burnt down a building or something.” I snort and snuggle into his neck. “Love you.”

“Love you too Spencer.” I’m so glad he’s home.

———————————

long one to make up for the last one.

[daily-vitamin-ena]

pharmacy lore goes crazy (thank you @wabatle for drawing the hospital >_<)

welcome to the pharmacy! we only give out vitamin ena and nothing else. inbox is open.

commonly asked questions

what does vitamin ena do for the body? -> keeps the heart pumping blood and blood pumping to the heart. no vitamin ena no heartbeat, just death.

what happens if you miss a day? -> you die (/joke you can always recover with more vitamins but yeah you do die so be dramatic in the inbox)

what happens if the PHARMACIST misses a day? -> more lawsuits! bad news for me.

can you take different vitamins or supplements while taking vitamin ena? -> many vitamins that are running in the pjsekai pharmacy community do not give the same affects as vitamin ena, they are safe to take at the same time.

can you take more than one vitamin ena at a time? -> NO. too much blood goes to your body and you explode. it is okay to catch up on days though, and if you have a doctor’s note that you submit in the inbox i will let you.

pharmacies masterlist

@daily-vitamin-ena (helps with heart blood circulation)

@daily-airimomoi-vitamins (happier healthier life! also a horror blog)

@daily-vitamin-emu (absolute happiness!)

@dailyvitamin-sakitenma (calming effect, some arg :3)

@daily-vitamin-honami (has been found to regulate the production of the stress hormone cortisol and increases levels of oxytocin! slight horror)

@daily-vitamin-kanade (helps with hearing and with emotional comfort!! also a horror blog)

@daily-vitamin-mafuyu (keeps your brain from imploding. also my arch nemesis /j)

@mizuki-vitamins-daily (helps with self confidence, mental health, and gives healthier hair!!! i like to take these personally.)

@daily-vitamin-an (provides an increase in happiness and productivity! newer blog and will update as it grows >< slight horror)

@daily-vitamin-tsukasa (also known as the star pharmacy. tsukasa vitamins helps feel bright and happy and boosts your hope if you have dreams of becoming a future star. crucial to a hopeful and happy life!)

@vitamin-ichika (will help you easily make friends, make miku live in your head, and also lesbianism bonuses!)

@akikasa-daily-dose (gives beneficial piano skills and an increase in joy and whimsy :3)

@daily-nightamins-at-25-00 (all of nightcord every day, including vocaloids all with their own special health benefits!)

@daily-vitamin-rui (vague and mysterious! you have to be a real risk taker to take one of these bad boys. you’ll see what happens when you take them, the pharmacy says.)

@daily-vitamin-shizuku (helps you maintain strength, increase height, and improve your mood overall. also a vitamin d supplement. i need to take some of these to grow taller..)

@daily-vitamin-haruka (gives you a sparkly, idol-like aura! one could even call them idol rizz drugs.)

@daily-vitamin-akito (helps with vision and organ health! horror/arg blog that i lowkey fw)

@the-nene-pharmacy (helps improve singing skills!)

@daily-vitamin-minori (heightens activity/productivity based on how much you love minori!)

@daily-kohane-vitamins (take daily for kindheartedness, diligence, and joy >< not directly a horror blog but interacts with args and horror blogs often.)

@daily-vitamin-nene (another nene pharmacy!)

@daily-vitamin-mmj-rin (also known as vitarins :3 they are in the MORE MORE JUMP! flavor. boosts determination.)

@daily-vitamin-len (BANANA FLAVORED!! has some horror and benefits vary on unit len.)

@daily-vitaminori (another minori :3)

@daily-vitamin-touya (horror blog, gummy + may even come in coffee flavor!!)

@daily-polysho-vitamins (WONDERHOURYRYJEHUUHEIEHIIW used to be an arg and is taking a break or has stopped, so watch out for earlier posts with horror elements ;3)

@daily-vitamin-shiho (a pet clinic! helps pets get through the day :3, horror warning)

@daily-sekai-luka-vitamins (gives benefits based on unit :3)

@daily-vitamin-vbs (vivid bad squad vitamins !!)

@vitamin-samo-chan (SAMO CHAN!! make ya BORF. decreases Horrors™️)

@daily-mizuki-water (uhm. not a vitamin. BUT WATER! gives hydration. interacts with arg blogs often.)

@daily-kaito-vitamin (kaitomins can be taken cold or with ice cream! they give a illiness boost and other extra boosts depending on unit kaito. very silly :33)

@sekai-meiko-vitamins-everyday (vitamins have been found to boost singing ability, maturity, empathy, flexibility and mobility, memory, and charisma! there also seems to be horror aspects/arg.)

@evilmafumomvitamins (uhm. gives you good sweater and nice dress and purple hair but makes you evil :3..)

@daily-miku-vitamins (miku vitamins will keep you nice and healthy as long as you take them daily! additional benefits come with unit specific mikus. also an arg blog :3)

@daily-vitamin-leoneed (helps improve your social life with your childhood friends, along with many other extra effects :3)

@daily-mafuemu-vitamins (gives boost in energy, increase in dopamine production, regulates body heat, and helps for leading a happy and fulfilling life!)

@daily-vitamin-mizuena (daily dose of yuri, lesbianism, also keeps your appendix functioning as a side gig. but the important part is the lesbianism.)

@daily-kanaena-vitamins (keeps you very happy and content with your abilities so if you kin ena you should take these.)

@daily-vitamin-ken (intro post will soon establish benefits and such of vitaken :3)

@the-best-daily-dose-of-vita-rui (another vitarui pharmacy :3 the ourple…….. increases levels of happiness, passion, and creativity. also gives you more will to live!)

@daily-kanamafu-vitamins (vitamins to help with musical skills and sleep schedule :3)

@dailydose-of-kazemaru (NOT PROSEKA????? boost and increase in happiness! includes horror.)

@daily-mafuena-vitamins (currently swapped with nene pharm??? so i dont know benefits currently :3)

@daily-mizuki-vitamins (another mizuki pharmacy :3)

OKAY!!! as of 08/14 when this is being updated there are clinics pharmacy swapping, if you’re feeling confused that’s why :3

important!! policy on shipping

with the addition of our first ship pharmacy (akikasa pharm) i want lots of my followers to understand my policy on ships.

i want you guys to respect the pairings that people ship (unless it’s illegal or a proship or incest obviously) and i would really prefer arguments and conflict over ships not to happen at this pharmacy. i don’t have a huge otp, and with a cast as big as prosekai i understand lots of pairings and why they’re shipped.

i don’t want these pharmacies to start having wars with each other!!! we’re bound together in culthood that should remain unbroken (/joke about the cult thing, but i really am enjoying this community.) thank you everyone!!

(current!) official pharmacy street map

use it to navigate different pharmacies! because of certain circumstances the map wont update for a while and it will possibly be discontinued :( you can go see designs of other pharmacies on their own blogs though :3 sorry about it. im bummed out that i cant update anymore either.

lore??

freddy fazbear / fnaf

chemical x / failed ena prototype (vitamin akito)

The Anarchy

otome kaibou imposter ena

vitamin ena day 16 massacre

neighboring pharmacies’ horror lores (they scare me)

omori

bear anon

vampire anon

𝓯𝓻𝓮𝓪𝓴𝔂

more to come probably!!

more info!

blog is run by a minor!!

main blog is @rain-and-jellyfish go follow me ^^

go crazy in the inbox claim anon titles literally go crazy

pinned post will update frequently!!

THINGS MADE BY MY LOVELY FOLLOWERS!!!

credits in the alt !! YOU GUYS ARE SICK I LOVE YOU GUYS. also since i don’t want to upload all the pictures here, look at this post!! LOOK AT ALL THE PHARMACIES!! THEY LOOK SO NEAT

[mindfulstudyquest]

❥﹒♡﹒☕﹒ 𝘁𝗵𝗶𝗻𝗴𝘀 𝗶 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗮𝗯𝗼𝘂𝘁 𝗺𝘆 𝗹𝗶𝗳𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗻𝗲𝗮𝗿 𝗳𝘂𝘁𝘂𝗿𝗲

𝟭. being consistent in journaling ( 🪻 )

i have recently started journaling more consistently and would like to maintain this line. i tried several times to start, failing miserably, because i couldn't find a method that would keep me motivated for a long time. then i purchased the famous five minutes gratitude journal, which is much easier to keep, and which i manage to update almost every day because by simply having to answer the pre-set questions my brain doesn't experience it as a commitment, unlike writing a diary page. alongside the fmj i have another diary with blank pages that i use as a proper diary, writing my reflections, talking about my day, complaining about negative things and stuff like that. i must say that it's therapeutic. i hope this is the right time i can maintain consistency in writing.

𝟮. having a more balanced diet ( 🍋‍🟩 )

i admit i've been eating like shit lately, a lot of sweets and processed foods alternated with periods of fasting due to guilt with the excuse of not having enough time to cook among the thousand things to do. i want to seriously commit to investing some of my time each week into preparing healthy, homemade meals (i could share some recipes here if you want, lmk) that keep me energized and don't ruin my hard work at the gym by adding empty calories to my diet.

𝟯. being consistent in the gym ( 🍄 )

and then obviously going to the gym at least 3 times a week, not really due to a matter of weight/aesthetics, but to cultivate discipline and focus. i believe that physically venting stress is the best and healthiest way to handle the crushing weight of life lately. sometimes i simply need to unload my energy without throwing a fit and risking venting it on someone who has nothing to do with it.

𝟰. reading at least 10 pages per day ( 📚 )

i love reading. i love reading madly, but i also know that i often find a thousand excuses not to do it. my brain fried by social media and zombie scrolling doesn't like the idea of concentrating on printed pages at all and i always put off reading all those books placed on my shelf gathering dust. i haven't read a book in months, so the time has come to break this bad habit and take back my greatest passion. i won't even mention all the benefits of reading, because only one book can give you so much in such a short time.

𝟱. sleep at least 8 hours ( ☕ )

i think my lack of sleep has a psychological component, but i'm no expert so what i say may not actually make any sense. i sleep little, much less than i need, when i was in high school i finished studying very late at night (past 3am) every day because i was so dependent on academic validation that the idea of getting a slightly lower grade than my usual could make me throw up. the thing is, i always delay going to sleep, even though my body is begging me to do so, and i think it's due to an inherent fear that the next day i'll have to go through it all over again. consequently in the morning i'm a wreck and i have to drag myself out of bed, being 30% as productive as i actually could be. i think it's time to work on my sleep schedule much more seriously, i think it could boost my health a lot.

𝟲. spend 15min in the sun every day ( ☀️ )

as a woman i know how important it is to be in the sun to produce vitamin D, unfortunately for me i'm some kind of goblin vampire who can't stay in the sun for more than five minutes without getting sunburned – on top of that my eyes start to water when the light too strong. i'll arm myself with sunscreen and give my body what it needs, hoping i won't get arthritis in my forties.

let me know in the comments what are YOU planning to improve in the near future <3

[pleaseeeimjustagirl]

It Is Time For 'Baddie Hibernation'

Hey babes we have 3 months before the summer! It is time to tighten up! This is the time to work on your physical and mental I know we all want to be hot girls this summer so now is the time to prioritize ourselves!

Routines

♡ Routines are super important. they are your key to success and living an organized life. If you have not created a routine already I created a blog post on how to create a productive routine. This is the time to stick to your routines in the morning and night and adjust them if needed. 

Physical 

♡ Hygiene. Consistency is key for your facial care routine to work so be consistent in applying all your products. If you aren't seeing results with a certain product you have been using for over 3 months maybe try and find a better product. I recommend using a gua sha three times a week there are so many benefits in using a gua sha blog post coming soon! Don’t just focus on your facial care focus also on your body care use African exfoliating net sponges, shave regularly, apply lotions and body oils, and use feet masks to peel dead skin.

♡ Diet. For my girlies who are on a weight loss journey and want to be snatched before summer, it is time to be dedicated to sticking to your diet. I don’t have any specific diets to recommend do what works for you. If you struggle with Binge Eating Disorder like me I have a book that I can recommend that will help you work on your ED and also help you lose weight “The Binge Code” by Allison Kerr and Richard Kerr. This book has been a game-changer for me!  For my babes who aren't focused on weight loss, it is still important to try and eat healthier try including a variety of whole foods into your diet and drink waterrr!!! Water is so good for us from our skin to our digestive system try and drink at least 50oz but aim for 100oz of water daily.

♡ Movement. Try and include some sort of movement daily we must move our bodies daily. Figure out what type of exercise you like walking is very simple and costs absolutely nothing. Start small with 10 minutes of outdoor walking daily. Natural light is so beneficial for our mental health and mood. Yoga and pilates are such amazing slow and impactful forms of exercise. I've been including yoga in my nighttime routine there are so many channels and videos on YouTube you can follow. There are so many other forms of exercise you can try some free and some that cost money.

♡ Supplements. Help and maintain our overall health they can also help with our daily requirements of essential nutrients. I will be listing a few supplements below <333

Multivitamin. Find a reputable multivitamin and take it daily or as instructed. Multivitamins can boost energy and give you vitamins and minerals you might be deficient in.

Magnesium. Improves mood, sleep, exercise performance, regulates blood sugar, and so much more. Magnesium is overlooked by many but so beneficial for us. I've been seeing the bedtime magnesium mocktail I have yet to try but I plan to.

Omega 3(fish oil). Helps with typical brain and eye development. It can fight inflammation and help prevent heart disease and the decline of brain function.

Vitamin D. A lot of us during the winter time have a deficiency in vitamin D because the sun is not out a lot so vitamin D supplements are a must-have they help with regulating mood, reducing depression, healthy bones, and so many other amazing benefits.

Vitamin B Complex. Helps boost energy levels, brain function, digestion, and cell health. There are so many other benefits.

Probiotics. Helps improve gut health, puts healthy bacteria into our gut that in turn helps our digestive system, and inflammation, and can even help aide your weightless journey. 

Mental 

♡ Sleep. Our bodies function so much better when we are getting a good amount of sleep. You think clearly and your mood is better. Try and set a bedtime for yourself and stick to it. I had to sleep train myself at the beginning of the semester it was so harddd but I'm reaping the benefits now I have energy during the day, my mood is better in the morning, and my brain functions better during the day.

♡ Journaling. We have a lot of emotions that we carry throughout the day and it is important that we let them out and journaling is the best way to do so. I have three journals. One journal is for my emotions, another for gratitude journaling which I highly recommend you get into, and finally my last journal for shadow work. You do not need to have three journals but I like to have everything separate it helps me. 

♡ Book. I love reading and listening to self-help books. We all have issues that we need to fix and thankfully we have so many self-help books dedicated to so many different issues people face on a daily. I have so many recommendations I’ll list below.

The Mountain Is You by Brianna Wiest (self-sabotaging)

The Most Powerful Woman In The Room Is You by Lydia Fenet (confidence and career)

Atomic Habits by James Clear (building good habits)

The Subtle Art of Not Giving a F*ck by Mark Manson (living a carefree life)

The Binge Code by Allison Kerr and Richard Kerr (binge eating, weight loss)

The Shadow Work Journal by Keila Shaheen (internal healing)

The Eldest Daughter Effect by Lisette Schuitemaker and Wies Enthoven (eldest daughters)

The Game Of Life And How To Play It by Florence Scovel and Joel Fotinos (from pessimistic to optimistic, affirmations, and manifestation)

The Power Of The Pussy by Kara King (femininity and dating) 

8 Rules Of Love by Jay Shetty (dating and psychology)

The Muslim Woman’s Manifesto by Kashmir Maryam (religion, mental health, and women)

These are the books I can recommend so far there are more searches for books related to the issues you may be facing or things you want to improve on in your life<3 

♡ Therapy. I'm a big mental health advocate and it is very important that if you are dealing with mental health issues you get help<3. I've dealt with my issues before and I used better help I found the best therapist who helped me through so much. I love the way they allow you to choose your therapist. I recommend that you use better help. For my NYC teenagers between the ages of 13-17, there is a website called talk space that offers free online therapy for NYC teens NO REFERRAL IS NEEDED. If I find more websites that offer free therapy for other teens around the world I will let you all know<3.

If you have any tips that you want to share down in the comments please do I want all of us to be happy and glowing this summer!

[howtopinealglandactivate]

What is Something I Can Start Doing Today to Improve My Mental Health Overall?

Hey, over-thinker. Yeah, you. The one juggling a million thoughts while trying to keep it all together. If you’re anything like most of us, life feels like a never-ending to-do list, and sometimes, your mental health gets shoved to the bottom of that list. But here’s the thing—you deserve better. You deserve to feel good today, not at some far-off, “when things calm down” point in the future.

So, what’s one thing you can do right now to improve your mental health? The answer’s not as complicated as you think. In fact, you don’t need a drastic life overhaul or a 8-step self-care routine to start feeling better. It’s about making small, consistent changes that actually fit into your life. Ready? Let’s dive in.

Step 1: Breathe. No, Seriously—Just Breathe

It sounds too simple, right? But when’s the last time you actually paid attention to your breathing? One of the easiest and most immediate ways to improve your mental health is to become mindful of your breath. You don’t need an hour-long meditation session or a yoga mat. You just need a few moments to tune in.

When we’re stressed, anxious, or overwhelmed, our breath becomes shallow, which tells our brain we’re in fight-or-flight mode. But by slowing down and taking deep, intentional breaths, you can trick your brain into calming down. You literally signal your nervous system that it’s okay to chill out.

Here’s a quick breathing exercise you can do anytime, anywhere:

4-7-8 Breathing: Inhale through your nose for 4 counts, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. Repeat this for 3-4 rounds, and you’ll notice your heart rate drop, your mind slow down, and your whole body relax.

Pro Tip: Set a reminder on your phone to take a few deep breaths a couple of times a day. You’d be surprised how much this small habit can shift your mood.

Step 2: Get Outside (Even If It’s Just for 5 Minutes)

Feeling stuck inside your head? One of the quickest ways to improve your mental health is to step outside—literally. There’s something about fresh air, sunlight, and a change of scenery that works wonders for your brain. Even just a five-minute walk outside can boost your mood, reduce stress, and help you feel more grounded.

When you step outside, you’re breaking the cycle of being cooped up in your own thoughts. Plus, sunlight helps your body produce vitamin D, which is key for regulating mood and reducing feelings of depression.

Here’s the deal: You don’t need to embark on a hiking adventure to reap the benefits of nature. Just a quick walk around the block, sitting on your porch, or even cracking open a window to let the breeze in can do the trick.

Pro Tip: Make it a daily habit. Set a goal to step outside for at least 5 minutes every day, rain or shine. Your brain (and body) will thank you for it.

Step 3: Limit Your Social Media Time (Without Going Full Digital Detox)

Let’s be real—social media can be a double-edged sword. On one hand, it keeps us connected to the world, but on the other, it can easily turn into a vortex of comparison, anxiety, and information overload. If you’re feeling mentally drained, one of the best things you can do today is give yourself a break from the constant scrolling.

Now, I’m not saying you need to quit cold turkey. That’s unrealistic for most of us. But how about setting some boundaries with your screen time? Try this:

Set Time Limits: Many phones have built-in screen time trackers. Set a daily limit for your social media apps and stick to it. Even cutting back by 30 minutes a day can make a big difference in how cluttered your mind feels.

Unfollow What Doesn’t Serve You: Take a few minutes to unfollow or mute accounts that don’t add positivity or value to your life. Your feed should be a space that uplifts, not one that drains or triggers negative emotions.

No Phone in Bed Rule: Set a rule for yourself to keep your phone out of reach before bed. Scrolling through social media right before sleep can make it harder to wind down, messing with both your sleep quality and mental health.

Pro Tip: Replace some of your mindless scrolling time with something that brings you real joy—like reading, journaling, or even just sitting in silence for a few minutes.

Step 4: Practice Gratitude (Yes, Even on the Bad Days)

When you’re feeling overwhelmed or stressed, it’s easy to get stuck in a cycle of negative thinking. You start focusing on everything that’s going wrong, and before you know it, it’s all you can see. But there’s a powerful antidote to that spiral, and it’s gratitude.

Now, I’m not talking about forced positivity or pretending everything’s fine when it’s not. But practicing gratitude is about shifting your focus, even just a little, to what’s going right. It can be as simple as appreciating that your coffee tasted good this morning or that you got a text from a friend who made you smile.

Here’s an easy way to start practicing gratitude today:

Gratitude Journal: At the end of each day, write down three things you’re grateful for. They don’t have to be big or profound—just little moments that made you feel a bit lighter or happier.

Gratitude Check-Ins: Throughout the day, pause and mentally note something you’re thankful for in that moment. Maybe it’s that the sun’s out, or that you finished a task at work. The more you practice, the easier it becomes to find those moments, even on tough days.

Pro Tip: Gratitude doesn’t erase the tough stuff, but it does make space for positivity, which can shift your overall mindset and boost your mental health over time.

Step 5: Move Your Body—But Do It for Joy, Not Punishment

We’ve all heard the saying “exercise is good for mental health,” and while it’s true, let’s not confuse this with feeling like you have to go hard at the gym to feel better. The goal here isn’t to work out like a fitness guru—it’s to move your body in a way that feels good to you.

Physical movement releases endorphins, which are natural mood boosters. But it’s important to find movement that feels joyful, not punishing. Here’s how:

Find Your Fun: Whether it’s dancing in your living room, taking a yoga class, going for a bike ride, or just stretching when you wake up—find a type of movement that feels good to you.

Keep It Short: If you don’t have time (or energy) for a full workout, don’t stress. Even just 10 minutes of movement can help clear your mind and lift your mood.

No Perfection Needed: There’s no “right” way to move your body. It’s not about hitting a certain number of reps or burning a specific number of calories—it’s about reconnecting with yourself and releasing some of that built-up mental tension.

Pro Tip: Make it a daily habit, but keep it flexible. Some days you’ll feel like going for a run, other days you might just stretch for 5 minutes, and that’s perfectly fine.

Step 6: Talk to Someone (And No, You Don’t Have to Wait Until You’re in Crisis)

You don’t need to wait for a breakdown to reach out for support. One of the most underrated things you can do to improve your mental health is simply talking about what’s on your mind. Whether it’s with a friend, family member, or therapist, opening up can help lighten the load.

Sometimes, we think we need to solve everything on our own, but the truth is, we’re wired for connection. Sharing what’s going on with someone who will listen (without judgment) can provide comfort, perspective, and a reminder that you’re not alone in this.

Phone a Friend: If you’re feeling off, text or call someone you trust. You don’t even have to dive into a heavy conversation. Sometimes just catching up or venting about your day can make you feel less isolated.

Therapy: If you’ve been considering therapy, take that first step. You don’t have to be in crisis to benefit from talking to a professional. Therapy is a space where you can work through your thoughts and emotions with someone trained to guide you.

Pro Tip: If reaching out feels intimidating, start small. Send a “thinking of you” message to a friend or schedule a coffee date. Connection doesn’t always have to be deep to be meaningful.

Step 7: Sleep—The Ultimate Reset Button

We’ve all been there: trying to function on too little sleep and wondering why our mood is all over the place. Sleep is crucial for mental health. It’s your brain’s time to reset, process emotions, and recharge for the next day. If you’re sleep-deprived, everything feels harder—so prioritizing rest is one of the most powerful things you can do for your well-being.

Here’s how to improve your sleep starting tonight:

Create a Wind-Down Routine: About an hour before bed, start winding down. Dim the lights, put your phone away, and do something relaxing—like reading, journaling, or taking a bath.

Stick to a Sleep Schedule: Going to bed and

waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. This can make it easier to fall asleep and wake up feeling more refreshed.

Limit Caffeine and Screens: Try to avoid caffeine in the late afternoon and evening, and limit screen time before bed. The blue light from your phone or computer can mess with your body’s production of melatonin, making it harder to fall asleep.

Pro Tip: If you’re having trouble sleeping, don’t stress about it. Focus on creating a peaceful, relaxing environment, and give yourself grace. Sometimes even just resting in bed without pressure to sleep can be restorative.

Step 8: Be Kind to Yourself (Seriously, Cut Yourself Some Slack)

The last, but arguably most important thing you can do for your mental health starting today? Be kind to yourself. No, really—stop being so hard on yourself. You’re doing the best you can, and that’s enough.

We often speak to ourselves in ways we’d never speak to a friend. We beat ourselves up for not being “productive enough,” for feeling down, or for not having it all figured out. But mental health is a journey, not a destination. There will be ups and downs, and that’s okay.

Here’s a little practice you can start today:

Self-Compassion Check-In: When you catch yourself being harsh or critical, pause. Ask yourself, “Would I talk to a friend like this?” If not, reframe your thoughts with kindness. For example, instead of “I should’ve done more today,” try “I did what I could, and that’s enough.”

Celebrate Small Wins: Did you take a break when you needed it? Did you get outside for a few minutes? Did you show up for yourself in some small way? Celebrate that. Every small step counts, and recognizing those victories helps build resilience and self-love.

Pro Tip: Try writing a letter to yourself, acknowledging everything you’re going through and offering support—just like you would to a friend. It might feel weird at first, but it’s a powerful way to build a habit of self-compassion.

Wrapping It Up: Small Steps, Big Impact

Improving your mental health doesn’t require a huge life overhaul. It’s about taking small, intentional steps that add up over time. Whether it’s focusing on your breath, stepping outside for a moment of fresh air, or just being a little kinder to yourself, each action you take is a step toward better mental health.

Remember, you don’t have to do everything at once. Start with one or two things that resonate with you and build from there. The key is consistency—showing up for yourself, day after day, even in small ways. You’re worth the effort, and your mental health deserves care, just like any other part of your life.

So, what will you start doing today?

Now it’s your turn: What’s one small step you’re taking today to improve your mental health? Share it in the comments or drop a note in your journal—it all counts.

Take care, friend. You’ve got this.