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6 Best Ways to Get Quality Sleep

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Getting sufficient sleep is equally important as exercise and a healthy diet. How did you feel when you woke up last week? Did you feel uplifted and ready to face the day? Have you slept well lately? Several studies indicate that lack of sleep negatively impacts hormones, exercise performance, and cognition.

The risk for illness is increased in adults and children who gain weight. Meanwhile, sleeping enough can help you maintain a healthy weight, lose weight, and exercise more effectively. Unfortunately, sleep has declined in both quality and quantity over the years. As a result, sleep deprivation is a frequent occurrence for many people.

As stated above, you can lose weight or improve your health by sleeping well. Factors outside your control may cause insomnia. But there are habits you can practice to improve your sleep. Let’s check them.

Avoid caffeine late in the day

Almost every U.S. citizen takes caffeine, which has many health benefits. However, if you consume caffeine late in the day, the effects may last night. In a study, caffeine consumption up to six hours before bed significantly affects sleep.

Caffeine stays in the blood for 6-8 hours. Therefore, it is not advisable to consume excessive coffee after 3–4 pm, especially if you are caffeine sensitive or have sleep issues. When you want a cup of coffee in the afternoon or evening, choose decaffeinated coffee.

Maintain a sleeping schedule

Make sure you get eight hours of sleep each night. A healthy adult should sleep for seven hours each night. However, most people feel well rested if they sleep no more than eight hours each night.

No matter what day it is, you should get up and go to bed simultaneously every day. This will help you maintain a regular sleep schedule. You should leave your bedroom if you do not fall asleep within 20 minutes. Read a book or listen to music to relax.

After you’re tired, get back into bed. Repetition is okay as long as you maintain your sleep schedule and wake-up time.

Supplemental melatonin

Melatonin is a sleep hormone that tells your brain it’s time to sleep. It’s often used for sleeping. For example, insomnia is usually treated with melatonin since it promotes sleep.

Melatonin users reported better sleep quality and fell asleep faster the next day after taking the supplement. Melatonin is also beneficial when traveling or adjusting to a new time zone because it helps the body return to its normal circadian rhythm.

In some countries, melatonin is prescribed. You can purchase it in stores or online from reputable sites. It is best to take 1-5 mg before bedtime. Check your tolerance for low doses and, if necessary, increase them gradually. Melatonin should be used under medical supervision. And it is advisable to consult experts from websites like hellomello, to get proper diagnosis and take an effective course of action before taking any medicines. 

Regularly exercise

It has been found scientifically that exercises improve sleep. Therefore, it has traditionally been used to relieve insomnia and enhance the quality of sleep.

Even exercise beats most drugs. This physical activity can increase sleep time by 18%, reduce fall asleep time by 55%, and decrease time spent awake at night by 30%.

Exercise daily but exercising too late in the day can disrupt it. On the other hand, it increases alertness and hormones like adrenaline and epinephrine. Some studies show no adverse effects, so it depends on the individual.

Mattress, pillow, and bed

People sometimes find hotel rooms more comfortable. A good bed also contributes to good sleep. Research shows that a new mattress can reduce chronic pain by 59%, back pain by 57%, and sore shoulders by 60% in 28 days.

It can also improve sleep by 60%. Other research suggests that a change in bedding can enhance sleep quality. However, poor-quality bedding can also result in back pain. Good mattresses and bedding are a matter of opinion. Your bedding should reflect your personal preferences. It is suggested that you replace your bedding every 5 to 8 years.

Creating an optimal bedroom

A good night’s sleep is sometimes attributed to the bedroom set. Temperature, noise level, lighting outside, and furniture layout affect one’s sleep quality. External noise, such as traffic noise, affects sleep and health.

Researchers found that reduced light and noise levels in the bedroom improved sleep quality. In addition, your bedroom will be more relaxing when external sources of noise and light are minimized. Keep your bedroom peaceful, relaxing, and enjoyable.

Conclusion

Two things will make it difficult for you to fall asleep—first, self-judgment, and second, negative thinking.

Follow the above tips to overcome insomnia and get a good night’s sleep. Be kind to yourself and let go of judgment. What could be better? You may even catch a glimpse of the beautiful sunrise.

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Health

5 Remedies for Reducing Cellulite

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Beverly Hills, a small place in California, is famous among Hollywood celebrities and high-end shoppers. It is no surprise that the city has some of the most expensive homes. Rich people always find their way to Beverly Hills to enjoy the city’s luxury. The posh place is also well-known for its skilled plastic surgeons who continue to satisfy clients with their beauty treatments.

Many people are becoming conscious of the fat underlying their skin. To get rid of them, they undergo cellulite treatment beverly hills. Various treatments and remedies can help you reduce cellulite. Some of the most effective ones have been discussed below.

1. Laser Treatment

Various types of lasers can help treat fatty tissues. Cellulase is a non-invasive laser technology that is famous for reducing it. The first thing that the plastic surgeons do is insert the tiny laser fiber, and then the laser is fired. The energy released is used to break the tough bands inside the skin that make the cellulite visible to you. Cellulite usually gets formed when the skin gets thinner. Therefore, after the laser treatment, your skin will become thicker, which helps reduce the appearance of fat.

2. Mesotherapy

Mesotherapy is a non-surgical cosmetic treatment for diminishing body fat. In this procedure, the needles inject vitamins, minerals, homeopathic medications, and amino acids into the middle or meso layer of the skin that is suffering from cellulite. It is usually on the hips, buttocks, and thighs. This aids in skin tightening and rejuvenation. It also assists in contouring or sculpting the body. A person needs to take various sessions to finish this procedure.

3. Exercise Regularly

Do you know that a lack of exercise can increase the visibility of cellulite? It appears prominently in the areas of your body that have more fat than muscles. So, if you want to decrease it, you must do some regular physical activity. Workout not only helps in making muscles but also makes your skin firm and look smoother. As mentioned above, It occurs mainly on the hips, thighs, and buttocks. Therefore, one should do exercises that target areas, such as mountain climbers, squats, and forward lunges.

4. Liposuction

The purpose of liposuction is to remove the excess fat with the help of tiny incisions. Just like laser treatments, it assists in tightening the skin and reducing fat. Plastic surgeons in Beverly Hills usually rely on this procedure to provide their clients with the best results. While getting cellulite treatment in Beverly Hills would be the best decision for you, it is suggested that you do some research before getting any cosmetic procedures and choose the most experienced one.

5. Lifestyle Changes

Sometimes only getting the prescribed medical treatment would not help you reduce the fat. Making lifestyle changes is also necessary. You have to take care of what you are consuming. Eating a balanced diet is very important to get rid of fatty cells. A healthy diet will help you maintain your weight. Dehydration can also make your fat look more visible. Therefore, it is essential for you to always stay hydrated. A person should have at least nine glasses of water in a day.

Conclusion

Treating cellulite is not unattainable if you know what to do about it. Getting the proper treatment and following a healthy lifestyle will reduce its appearance with time. However, before undergoing any treatment procedure, you must study it in detail to know all its pros and cons. Check out the remedies mentioned above. Also, choose an experienced plastic surgeon to get such cosmetic treatments.

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Health

The Cost of Stem Cell Therapy in 2022, the Best Price in Europe

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Stem cells are raw materials or cells in the body with specialty to transform into any other specialized cell. Stem cells come under regenerative medicine that employs the regeneration of specialized cells lost due to aging, disease, or injury, in order to restore normal tissue and organ functioning. In this article, we will discuss:

  • What is the cost of stem cell therapy?
  • Which stem cell types are accessible and effective?
  • How are they administered, and their prices across the world?

Types of stem cells and how are they harvested

Stem cells are the source of every organ within the human body, with multiple types depending upon their source of production. Not all stem cells are alike, which is why they are derived from different areas to develop into specialized cells.

Here are four different types of stem cells that scientists widely use to heal and regenerate body tissues and organs:

  1. Embryonic stem cells.
  2. Tissue-specific stem cells / Adult stem cells.
  3. Mesenchymal stem cells.
  4. Induced pluripotent stem cells.

Embryonic stem cells

Embryonic stem cells are collected from the inner cell mass of the blastocyst, formed after three to five days of a fertilized egg. These stem cells can grow into every cell type within a body except for the placenta and umbilical cord.

Embryonic stem cells are also a renewable source for studying normal development and diseases, and testing drugs or therapies.

Tissue-specific or adult stem cells

Adult stem cells are more specialized than embryonic stem cells, with the ability to generate into any cell type of a specific tissue or organ.

Adult stem cells remain in a non-specific state until they are needed to repair damaged tissue and can be found in:

  • Bone marrow
  • Adipose tissue
  • Liver
  • Skin
  • Blood

Mesenchymal stem cells

Mesenchymal stem cells (MSCs) are a type of adult stem cells that have multipotent properties which means they are capable of differentiating into a certain cell of a certain tissue.

MSCs are found in many body organs and tissues, including donor ones (umbilical cord blood and placenta), and have therapeutic properties, including cell renewal, pain relief, inflammation reduction, and stimulation of angiogenesis and neurogenesis.

Induced pluripotent stem cells

Induced pluripotent stem cells are generated in the lab using skin cells and other tissue-specific cells. They have similar functions as embryonic stem cells and are widely used for testing and developing various treatment options.

Routes of administration in stem cell treatment

Different types of stem cells can be used through various routes depending upon the condition being treated. For instance:

  • For cancer, hematopoietic stem cells from bone marrow are injected into the vein, just like in blood transfusion. Once in the patient’s body, they may contribute to the restoration of cells damaged by cancer or start making new blood cells lost due to chemotherapy.
  • Stem cells for COPD treatment is sourced from either fat tissue or bone marrow. They are activated and entered intravenously directly into the patient’s body to heal the damaged organ.
  • For people suffering from arthritis, stem cells are directly injected into the affected joint by a licensed physician (intra-articular injections).
  • For heart diseases, injected induced pluripotent stem cells help increase in vascular smooth muscle and endothelial cells, and thus improve cardiac function.
  • For neurological disorders, stem cells are injected through intrathecal (lumbar puncture). This way, stem cells are directly injected into the spinal fluid past the blood-brain barrier to repair damaged tissues or cells within the spinal cord and brain.

Why is stem cell therapy so expensive?

The average cost of stem cell therapy varies depending upon the

  1. The severity of the condition.
  2. Required number of treatments.
  3. The complexity of the procedure and cell-product preparation.
  4. Additional services.

Which is why providing a cost estimate without a diagnostic visit from the patient is difficult.

Stem cell therapy is expensive due to the multiple steps involved for the patient. These steps may include:

  • Diagnostics
  • Isolating adult stem cells from a tissue sample
  • Re-administering the cells to the patient’s body
  • Other treatment procedures and services at the clinic
  • Post-treatment examination and follow-up

Also, in some cases, the physician must pay licensing fees to access stem cell sourcing, processing, or delivery technologies.

Does the cost of stem cell therapy vary from country to country?

Yes, the cost of stem cell therapy depends largely on geolocation and varies from country to country and procedure to procedure. Let’s have a look at the estimated cost of stem cell therapy across the world, depending on the disease or condition:

  • The cost of stem cell therapy in the US can range from $5000 for simpler procedures to $25,00 for complex ones.
  • Stem cell treatment in Canada costs around $5,000–$8,000.
  • In EU countries, the cost of the procedure of local stem cell injection usually ranges between €2,000–€5,000.
  • Complex stem cell therapy for COPD in Europe ranges from €10,000 to €25,000.
  • The cost of stem cell therapy for back pain usually ranges from €5000 and may rise to €17,000–€20,000 in Europe.

How to choose a stem cell treatment clinic for stem cell therapy?

Choosing a legitimate clinic for stem cell therapy is of utmost importance for ethical and immaculate treatment. Here are some tips to find out if a clinic is legitimate and has provenly treated patients with similar problems like yours:

Owned by a licensed physician

A legitimate clinic is run by a licensed physician who`s an expert in stem cell treatment and ensures that all procedures are medically safe.

Has board-certified injection specialists

Stem cell therapy requires precision techniques, which is why the clinic must have experienced, trained specialists in regenerative medicine.

Provides thorough diagnosis

Reputable stem cell clinics request medical reports and perform additional diagnostics in order to develop an individual treatment plan. This allows doctors to get the maximum therapeutic effect from the stem cell injection procedure in a patient.

Has legitimate patient reviews and case studies

Ask for authentic patient reviews and detailed case studies regarding the clinic’s treatments in certain health conditions. A legitimate stem cell center would be able to provide that.

Take away

Stem cell treatment is one of the utmost effective non-surgical treatments that help heal a person`s damaged tissue or organs in many diseases, including neurological conditions, lung diseases, rheumatic diseases.

The average cost of stem cell therapy varies from the type of the procedure and the clinic’s location, but choosing a legitimate stem cell therapy center is vital for medically safe and effective results.

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Beauty

The What, Where, When, and Why of Nail Art

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There’s something about summer nail designs that make all of our hearts soar. The excitement summer brings to people of all ages is something so unique. School’s out, the weather gets warm, ice cream is the number one choice for breakfast and lunch, long beach days are ahead and vacation is just on the brink. There’s just nothing like the feeling of joy that encapsulates us when summer arrives. However, the joy of summer doesn’t have to stop at dull nails. You can do them yourself or get them professionally done after exploring our tips and tricks to conquering summer nails. Also, be sure to check out nail design ideas in the photo gallery of theYou, a one-stop-shop for all things about beauty (nails included).

Nail Trends to Spice up Your Summer Look

Summer is the best time for bright, bold nail design colors. Where spring was a time for pastels and light shades, summer brings the more solid and experimental hues. Spring also can bleed into summer when considering that pastel nails serve for cute colors too. So, in reality, the world is your oyster when it comes to nail designs in the summer.

We frequently see lots of trends pop up for the summer.

  • A huge trend we can see frequently and associate with summer is mix and match and different designs for every nail.
  • Various colored tips are also common during this season.
  • You can also never go wrong with the classic “French tip”.

These trends are frequent among the younger generation and are also seen also in the likes of various celebrities from Kylie Jenner to Bad Bunny. The best part about these trends is the diversity that they can bring, ranging from the likes of short nails to long acrylic nails alike.

Other nail design trends include

  • Gel polish with outstanding hues and neon patterns to light up the night like the Fourth of July.
  • Lots of stickers and text can make a huge statement. Be sure to consult the latest trend on any social media app to add the funniest and most eye-catching memes to your nails.
  • And for that extra touch of creativity, be sure to add glitter nail designs or make them holographic so they can shine in that summer sun.

Applying the Color Theory to Your Summer Nail Designs

Colors and the color theory can be a bit tricky at times, especially when choosing the perfect nail designs. The theory covers how to complement shades with each other. For example, primary colors: red, yellow, and blue go perfectly with one another. Secondary ones: orange, green, and violet also blend in together well nicely. Also, be sure to keep an eye out for opposing colors, like red and green, yellow and violet, and orange and blue.

We hope that these tips and design ideas will help you find the perfect summer nail design for you. Get inspired, get creative, and let yourself shine!

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