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Sunday, January 19, 2020

How to moisturize vagina

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How to moisturize vagina

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Vaginal Dryness: Causes and Moisturizing Treatments

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Other Products

Normally, the walls of the vagina stay lubricated with a thin layer of clear fluid. The hormone estrogen helps maintain that fluid and keeps the lining of your vagina healthy, thick, and elastic.
A drop in estrogen levels reduces the amount of moisture available. It can happen at any age from a number of different causes.
It may seem like a minor irritation. But the lack of vaginal moisture can have a huge impact on your sex life. Fortunately, several treatments are available to relieve vaginal dryness.


Vaginal dryness is common symptom of menopause -- and close to one out of every three women deals with it while going through "the change." It becomes even more common afterward. It also makes the vagina thinner and less elastic. This is called vaginal atrophy.

Estrogen levels can also drop because of:

Childbirth and breastfeeding
Radiation or chemotherapy treatment for cancer
Surgical removal of the ovaries
Anti-estrogen medications used to treat uterine fibroids or endometriosis

Other causes of vaginal dryness include:

Sjögren's syndrome (an autoimmune disorder that attacks cells in the body that produce moisture)
Allergy and cold medications
Certain antidepressants


Not enough foreplay before sex
No matter what the cause, vaginal dryness can be extremely uncomfortable. It can lead to itching, burning, and painful intercourse.


Any burning, itching, or discomfort in the area is worth a call to your doctor or gynecologist. They'll ask about your past health and find out how long you've had symptoms and what seems to make them worse or better.

Your doctor will do a pelvic exam, checking your vagina for any thinning or redness. The exam will help rule out other possible causes for your discomfort, including a vaginal or urinary tract infection. The doctor may also remove cells from your vaginal wall or cervix for a Pap test.


The most common treatment for vaginal dryness due to low estrogen levels is topical estrogen therapy. These replace some of the hormone your body is no longer making. That helps relieve vaginal symptoms, but it doesn't put as much estrogen in your bloodstream as the hormone therapy you take in pills.

Most women use one of three types of vaginal estrogen:

Ring (Estring): You or your doctor inserts this soft, flexible ring into your vagina where it releases a steady stream of estrogen directly to the tissues. The ring is replaced every 3 months.
Tablet (Vagifem): You use a disposable applicator to put a tablet into your vagina once a day for the first two weeks of treatment. Then you do it twice a week until you no longer need it.
Cream (Estrace, Premarin): You use an applicator to get the cream into your vagina. You'll typically apply the cream daily for 1 to 2 weeks, then cut back to one to three times a week as directed by your doctor.
Any estrogen product can have side effects, such as vaginal bleeding and breast pain. Topical estrogen may not be recommended when you:

Have breast cancer, especially if you're taking an aromatase inhibitor
Have a history of endometrial cancer
Have vaginal bleeding but don't know why
Are pregnant or breastfeeding
There isn't much research on the long-term use of topical estrogen, but doctors believe it's safe.

Other Products

You can buy a vaginal moisturizer like glycerin-min oil-polycarbophil (Replens) at your local drugstore or supermarket.

A drug taken orally An oral drug taken once a day, ospemifeme (Osphena), makes vaginal tissue thicker and less fragile, resulting in less pain for women during sex. The FDA warns that Osphena can thicken the endometrium (the lining of the uterus) and raise the risk of stroke and blood clots.

Take your time before having sex to make sure that you're fully relaxed and aroused. Apply a water-based lubricant (Astroglide, K-Y) to help enjoy intercourse more.

Avoid using douches, bubble baths, scented soaps, and lotions around the sensitive vaginal area. These products can worsen dryness.

Friday, January 17, 2020

How to fall asleep fast

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How to fall asleep fast

20 Simple Tips That Help You Fall Asleep Quickly

Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions.
Here are 20 simple ways to fall asleep as fast as possible.
1. Lower the Room Temperature

Woman Sleeping in BedShare on Pinterest

Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases.
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help.
Individual preferences will vary, so find the temperature that works best for you.
Taking a warm bath or shower could also help speed up the body's temperature changes. As your body cools down afterwards, this can help send a signal to your brain to go to sleep.
2. Use the "4-7-8" Breathing Method

The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed.
It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.
Here are the steps:
  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a whoosh sound.
  3. Close your mouth and inhale through your nose while mentally counting to four.
  4. Hold your breath and mentally count to seven.
  5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
  6. Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
3. Get on a Schedule

Many people find that setting a sleep schedule helps them fall asleep easier.

Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
It is also important to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for adults.
Lastly, give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep.

4. Experience Both Daylight and Darkness

Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake.
During the day, exposing your body to bright light tells it to stay alert.
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep.
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

5. Practice Yoga, Meditation and Mindfulness

When people are stressed, they tend to have difficulty falling asleep.
Yoga, meditation and mindfulness are tools to calm the mind and relax the body. Moreover, they have been shown to improve sleep.
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved.
Lastly, mindfulness may help you maintain focus on the present and worry less while falling asleep.
6. Do Not Look at Your Clock
It is normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest.
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they cannot fall back asleep.
"Clock-watching" is common among people suffering from insomnia. This behavior may cause anxiety about sleeplessness.
To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.
If possible, it is best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

7. Avoid Naps During the Day

Due to poor sleep at night, people with insomnia tend to be sleepy during the day. This often leads to daytime napping.

While naps of short duration have been linked to improvements in alertness and wellbeing, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular, long (two hours or more) and late naps may lead to poor nighttime sleep quality and even sleep deprivation.
One study showed that among 440 college students, those who reported taking three or more naps per week, those who napped more than two hours and those who napped late (between 6 and 9 p.m.) had the poorest nighttime sleep quality.
Another study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, more limited physical activity and were more likely to be overweight than those who rarely took a nap.

Other studies have revealed that naps do not affect nighttime sleep.
To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.

8. Watch What and When You Eat

It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night's rest.
A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep.
In fact, several studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets.
If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so you have enough time to digest it.
9. Listen to Relaxing Music

Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders like insomnia.
A study of 24 young adults demonstrated that sedative music promoted deeper sleep.
Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a great tool for better sleep.
Another study revealed that 25 participants had a more restful and deeper sleep when they were exposed to soothing music for 45 minutes at bedtime, compared to those not listening to music.
Lastly, if relaxing music is not available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep.

10. Exercise During The Day

Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
Therefore, moderate-to-vigorous exercise in the morning could significantly improve the quality and quantity of your sleep.

11. Get Comfortable

It has been shown that having a comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.
A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort.
The quality of your pillow is also crucial. It can affect your neck curve, temperature and comfort. A study determined that orthopedic pillows may be better than feather or memory foam pillows.
Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep.
Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It is crucial you choose comfortable clothing made of fabric that help you keep a pleasant temperature throughout the night.Trusted Source
12. Turn Off All Electronics

Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep.
It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
13. Try Aromatherapy
Aromatherapy involves the use of essential oils.
Aromatherapy is commonly used by those who have trouble falling asleep, as it may help with relaxation.
A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality.
Additionally, it seems that lavender and damask rose are popular scents with positive effects on sleep.
An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.
14. Practice Journaling
Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep.
Research has shown that journaling and focusing on positive thoughts can calm the mind and help you sleep better.
Writing down the positive events that happened during the day can create a state of gratitude and happiness, downgrade stressful events and promote more relaxation at bedtime.
In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time and improved sleep quality.
Try practicing this technique by setting aside 15 minutes every night to write about your day. It is important to focus not only on the positive events of the day but also on how you feel at the time.
15. Limit Caffeine and Drink a Soothing Beverage
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, coffee, sodas and energy drinks.
Unfortunately, caffeine can have disastrous effects on your sleep.
Although the effects of caffeine vary from person to person, it is recommended that you refrain from consuming caffeine at least six hours before bedtime.
Instead, you could drink a soothing tea like chamomile tea, which has been shown to promote sleep and relaxation.Trusted Source
16. Adjust Your Sleep Position

Good quality sleep may depend on your body position during the night.
There are three main sleeping positions: back, stomach or side. Traditionally, it was believed that back sleepers had a better quality of sleep.
However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea and snoring.
In fact, a study done on 16 people determined that the participants who reported consistent poor sleep spent more time on their back.
Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep.

17. Read Something

Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep.
However, it is important to understand the difference between reading from an electronic book and a traditional paper book.
Electronic books emit a kind of light that can reduce melatonin secretion, making it harder for you to fall asleep and causing you to feel tired the next day.
Therefore, it is recommended to read from a physical book in order to relax and improve your sleep.

18. Focus on Trying to Stay Awake

It is believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.
Instead, you can try "paradoxical intention." This technique recommends trying to stay awake instead of forcing yourself to sleep.
This technique is based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing off.
A study showed that people who try this technique paradoxically tend to fall asleep faster.

19. Visualize Things That Make You Happy

Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.
41 participants suffering from insomnia were able to fall asleep faster after they were instructed to use an "imaginary distraction".

This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.
Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night.
20. Try Sleep-Enhancing Supplements
Certain supplements can help you fall asleep faster.
They have been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall asleep include:
  • Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of 200–400 mg per day, taken with food, have been shown to improve sleep.
  • 5 HTP (5-hydroxytryptophan). 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses of 300–500 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia.
  • Melatonin. Melatonin is a hormone naturally produced by the body, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 30 minutes before bed seem to improve sleep quality (65Trusted Source).
  • Theanine. Theanine is an amino acid with sedative properties. Although it has not been shown to induce sleep, it could help with relaxation. Doses of 200 mg per day seem to be useful.
  • GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain that inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended.
The Bottom Line
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.

How to rescan tv with antenna

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How to rescan tv with antenna

New channels reassigned Friday: Everything you need to know about rescanning your TV

Are certain channels starting to disappear on your TV? 

It's time to rescan, antenna-users.

Friday marks the end of the repacking period, according to the Federal Communications Commission. Between Sept. 7 and Oct. 18, television stations have been assigned to new channels, meaning you may have lost access to some of your favorite programs.

But not to worry – those channels have not been lost for good. Here's what you need to know to get back in touch:

How do I rescan?

When your TV flashes the "weak" or "no signal" signs, it's time to rescan. 

You can do this by picking up your remote and clicking the "menu" or "setup" button. Follow the instructions on your screen to instruct the TV to scan for all available channels.

It's the same process you went through when you first set up your TV.

I have cable or satellite TV. Do I need to worry about this?
No. This reminder is for antenna-users only.

Why do I need to rescan my TV?
"This channel is moving frequencies" is another message your screen may flash when it's time for a rescan.

Why? Because the change in frequency impacts how a channel is received over the air by your TV, according to the FCC.

In other words, you need to rescan in order for your TV to find the airwaves where those channels have been reassigned. 

The change will open up airwaves for new high-speed wireless services.

Are my channels getting different numbers?

Once you rescan, things will go back to normal – on your end. The change affects the station frequency, but you will still know your favorite programs by the channel number they have always been on.

Will I get new channels during the rescan?

It's possible that, depending on the last time you rescanned, new channels you didn't have before could be discovered during the rescan.

There could be channels on frequencies that your TV did not reach before, so enjoy those added bonuses.

How to update apps on ios 13.1

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How to update apps on ios 13.1

How To Update Apps In iOS 13

With every iOS release, Apple makes some slight changes to the UI of some of its apps. This is natural as over time, they might come up with new ideas on how to make it better and easier to use. However, in one of the changes in iOS 13, and we imagine it will probably be sticking around for the next few iOS updates, Apple changed up the UI of the App Store a bit.
Previously, the iOS App Store had a separate tab at the bottom row in which users could check for app updates, but now that’s gone, so how do you update your apps? If you’re asking those questions, check out the guide below on how to update your iOS apps in iOS 13 (and beyond).

How To Update Your Apps In iOS 13

  1. Launch the App Store
  2. Tap your profile photo at the top right corner of the app’s screen
  3. Scroll down and you will find a list of apps on your phone that have been updated or are pending updates
  4. To check to see if you missed any updates, pull the screen down from the top to refresh the page
  5. Tap Update All to update new apps that have not been automatically updated and you should be all good to go
We should mention that turning on automatic app updates will in part solve this problem, but in case you need to update an app right now, you can follow the method laid out above to update it manually. However, if you have not turned on automatic app updates, here’s how to do it.

How To Turn On Automatic App Updates In iOS

  1. Launch Settings
  2. Scroll down and go to iTunes & App Store
  3. Under “Automatic Downloads”, make sure the toggle on “App Updates” is on (it should be green if it’s on)

How to make baby food

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How to make baby food

How To Make Baby Food At Home

Are you curious about making your own baby food but don’t know where to begin?

So your baby is showing all the signs of wanting to eat, and you are excited to get started with baby food making but have NO IDEA how to go about it.

First you need to know what are the “right” foods for your baby’s age and not introduce too many foods at once.
It’s so important to follow a guide and follow the 4-5 day rule so that you know that your baby is ready for those foods.
What happens when you serve your baby foods that he is not ready to eat? The short answer: it can be hard on their digestive system and could be a source of food allergies later on.
How do you know if your baby is ready for solid foods?More than likely, your pediatrician has already suggested introduction of baby cereal or solid foods. If not, some of the signs are:
  • The baby is able to sit up with support, reaches and grabs things and tries to put them in her mouth.
  • Try to reach the food that it’s on your plate
  • Mimics eating with their mouth when you eat
 Basic First Foods:*Note, there is no significant difference wether you introduce fruits or cereals first.
  • Mashed bananas
  • Peaches
  • Barley and rice cereal
  • Carrots
  • Pears
  • Squash
  • Sweet potatoes
  • Apples
  • Peas
Food Making Supplies
In recent years, there have been some all-in-one food steamers and blenders that make baby food making a snap. Know, that for hundreds of years people have used traditional methods and things typically found in your kitchen to make baby food. Therefore, you don’t really need any special equipment to make your own food. 
  • Pot and a steamer basket, or
  • Electric steamer
  • Cutting board
  • Good knife
  • Immersion blender
  • Water
  • Ice cube trays or small storage cups
  • Freezer baggies
  • Sharpie Marker
  • Organic fruit or vegetables
You have done your research, got all the materials and foods you need so you are ready to get started. The main thing you need to remember is to make your food smooth and thin for those beginner babies and as they get older you can make it a bit thicker and with more texture. To make your food smooth and thin you need to add a little bit of water at a time.
Fruit Purees
***NOTE – If you choose to start feeding your baby before the age of 6mos old you will need to steam all fruits. Steaming or light cooking these foods makes it easier to digest. After the age of 6 months you do not need to good fruits unless it’s a harder fruit such as apples. Also depending on the fruit and how much natural liquid the fruit has in it you may not need to add water. For instance pears have a TON of natural juices so you may not need to add any water.
  1. In a pot fill it about 1/3 of the way up and place a steamer inside of the pot.
  2. Add the fruit and bring to a gentle boil
  3. Once it starts to boil, turn down to low and let simmer until fork tender
  4. Remove from heat and place in a glass bowl
  5. Once cool then with your immersion blender blend until you get the consistently that is right for your baby. Again, you may need to add water to make it smooth enough.
Vegetable Purees
The only other material that you would need when doing vegetables is a baby pan.  When steaming you would do the same type of thing as you did for the fruit. When blending this is when you will add water. I suggest using the steam water for extra nutrients and then add additional water if necessary. Remember to always add water a teaspoon at a time so you can control the consistency.
I like to roast many of my vegetables such as sweet potatoes, acorn squash, butternut squash or any type of winter squash. Check out these easy vegetable roasting instructions. Once your fruits and vegetables are made into puree’s then you can spoon that mixture into a BPA FREE ice cube trays and place into the freezer up to 24 hrs. Place on the counter and let defrost just enough until you can easily take them out. Once all the cubes are out place them into a labeled freezer baggie and put back into the freezer.
Your homemade baby food can last in the freezer for up to 6 months. When serving remember that each ice cube is 1 ounce. Follow the guides as to how much your baby should be eating at their age.

How to moisturize vagina

How to moisturize vagina Vaginal Dryness: Causes and Moisturizing Treatments IN THIS ARTICLE Causes Diagnosis Medication Oth...