6 Things Your Urine Can Tell You

Your urine has a lot of hidden information about your overall health, so you need to take a closer look to identify this. Basically, urine is the filtered residue of wastes, extra water, and excess substances from your blood. Your kidneys filter the excess material from your blood and that’s why you can see what is more or less than needed in your body from your urine analysis. Urine analysis provides you information on urinary tract infections, your hydration level, kidney health, liver health, your diet, exercise level, and much more. If you want to dive into the secrets of your urine, here are the topics we have prepared for you.

1) UTI

Urinary Tract Infection is the overall name for an infection in your kidneys, bladder, ureters, or urethra. The cause of UTIs is generally bacteria entering the urinary tract and multiplying in the bladder. If you have bacteria in your bladder and urine analysis, it means you have an infection. 

The symptoms that you can notice are:

  • Having the urge to urinate frequently
  • Pain during urination
  • Frequent and small amounts of urination
  • Cloudy, red, bright pink, or dark-colored urine
  • Strong urine odor

If you have these symptoms for a period of time you may consult your doctor for a suitable treatment.

Things to do to prevent UTIs

  • Drink water: The more you drink, the more you will flush out bacteria through urine.
  • Drink cranberry juice
  • Wipe from front to back to prevent bacteria from passing after a bowel movement
  • Empty your bladder after intercourse
  • Don’t use irritating feminine hygiene products

2) Hydration


Urine analysis gives information on your hydration level and there are several indicators. Color, clarity, and specific gravity gives hints on your level of dehydration. If you don’t have a primary disease that affects your urine, urine color is also an indicator that can show your hydration.

  • Yellow and light yellow are considered normal, 
  • Transparent is over hydrated 
  • Orange and darker colors are dehydrated. 

If you are dehydrated or over hydrated your electrolyte balance in your body can’t be sustained. When you over hydrate, the electrolyte content of your body is diluted meaning sodium, potassium, chloride, magnesium, and calcium concentration drops in your body. On contrary, if you are dehydrated, your body lacks water and the concentration of electrolytes is higher than normal. Overall, this can lead to kidney and urinary problems.

The second step is the urine analysis test that checks your urine specific gravity. This test compares the density of your urine with the density of water. This way you can find out the dilution level of your urine and kidney function. If the concentration is too high, it means you are not hydrating well or your kidneys are not functioning properly.

Tips to hydrate:

  • Carry a reusable bottle and add lemon to your water
  • Increase fruit and vegetable intake
  • Reduce salty and sugary food intake

3) Kidney Health

Kidney Health

Kidneys are the organs that filter our blood and excrete excess materials via urine. They filter waste and impurities, regulate pH, salt, and potassium levels, and produce hormones. So maintaining kidney health is very important for overall well-being. Unfortunately, kidney diseases can remain hidden very well because there are no observed symptoms until at an advanced stage. However, urine analysis can provide insights into your kidney health. Albumin (protein) and creatinine ratio tests will be helpful in identifying and tracking kidney diseases.

Kidney diseases are not 100% preventable as genetic factors are dominant but you can reduce the chances:

  • Manage conditions like diabetes and high blood pressure, that may lead to kidney diseases
  • Quit smoking 
  • A balanced diet contains, vegetables, fruits, grain, dairy, protein sources, and healthy fats.
  • Reduce alcohol intake
  • Exercise to lower your blood pressure and reduce the chances of kidney disease
  • You may get regular check-ups if you are at risk of developing kidney disease

4) Liver Health 

Liver for Urine

You can also learn more about your liver health from your urine analysis. The substance that will give you this information is bilirubin. Bilirubin is made while the body breaks down red blood cells, which is a normal process. A healthy liver can remove most of the bilirubin from your body, but if your liver isn’t functioning well, the bilirubin can leak into our blood and then to urine. So if you see bilirubin in your blood analysis, you might have a problem with your liver.

Another substance in urine analysis that you should check regarding liver health is urobilinogen. When the amount of bilirubin reduces, urobilinogen forms. Normally urine has some urobilinogen but if this amount goes beyond the normal range, your liver might not be working well. 

Liver health and tracking an existing liver problem is very important for your health. Watch out for these symptoms of potential liver disease and consult your doctor before it reaches a life-threatening level:

  • Skin and eyes become yellowish
  • Swollen abdomen, legs, and ankles 
  • Abdominal pain
  • Itchy skin
  • Urine color becomes dark
  • Pale stool
  • Nausea and feeling tired
  • Loss of appetite 

Some advice to follow in order to reduce the risk of liver disease:

  • Limit your alcohol consumption
  • Use medication wisely
  • Maintain a healthy weight
  • Maintain a high level of hygiene

5) Diet Tips

Diet Tips for Urine Health

You can change your lifestyle in order to enhance the excretory system and liver health. One major change would be reshaping your nutrition. There are some cases that you might need to change your diet a little bit different from generally recommended diets.

Ketone in Urine Analysis

If you see ketone in your urine this means that your body is burning fat for energy because you don’t have enough glucose. Normally the body uses carbohydrates for energy, but when your body lacks carbs, fats become the number one fuel. If you don’t follow a ketogenic diet and you have high ketone levels, this could be due to:

  • Metabolic abnormalities like diabetes mellitus, renal glycosuria, or glycogen storage 
  • Fasting 
  • Skipping meals 
  • Starvation for long hours

You might consider to arrange your meal times or increase the carbohydrates in your diet

 Urine pH

If the Ph of your urine is outside the normal range, you might consider changing your diet. The body excretes excess substances via urine. So if your urine is too acidic this means that you consume high amounts of acid and if your urine is too alkaline you consume high amounts of alkaline food. The optimal urine pH range is 4.5-8.0. If you are below this range, your urine is too acidic so you can switch to more alkaline foods. On the contrary if your urine is above this range, your urine is too alkaline and you need to consume more acidic foods.

Acidic foods:

  • grains
  • fish
  • sodas
  • high-protein foods
  • sugary foods

Alkaline foods:

  • nuts
  • vegetables
  • most fruits

A balanced and healthy diet will help you to reach the average healthy urine pH of 6.0-7.0.


Related: Making Your Urine More Alkaline Naturally


How to Reduce Screen Time and Be More Productive 

Today, we do almost anything you can think of through the use of screens. Shopping, socializing, meeting with friends, writing, working, even painting, reading a book, entertaining, exercising, and much more. Are we aware of the damage that we cause ourselves by such intense exposure to screens? Moreover, do we know that excessive screen time not only affects our body’s health but also reduces our productivity as well? Let’s take a look and see how we can reduce screen time responsibly.

How to Reduce Screen Time and Be More Productive 

Effects of Overdose Screen Time on Our Body

Screen time overdosing has numerous negative effects on us both physically and mentally. According to a CNN article, most Americans spend half of each day on screens. The numbers are so shocking. Although you may think that this is a necessity of modern times, uncontrolled screen time results in more damage than one may realize.

The most widely known and proven damaging result in high exposure to screen time is that it causes obesity. Moreover, as you can guess, screens directly affect our eyes. The short wavelength and blue light of screens can cause eye strain. Furthermore, sleep quality is also directly affected. The blue light that screens produce stimulates our body and hormone levels which help us sleep actually decreases. So our sleep and it’s quality go south as well.

For all the above reasons, it is important to reduce screen time not only to be more productive but also for our overall wellbeing over the long run. Here are some suggestions on how to reduce screen time.

1. Observe Your Screen Time

If you do not know where to start in reducing your time in front of a screen, first start off by paying attention to how much you time you are actually in front of a screen. Maybe you can not exactly measure the time you spend watching TV, but you can make a note about when you sat down in front of it. Most probably most of your time is spent on your smartphone. You can go to your smartphone’s settings options and you will likely find an option for ‘digital balance’. There are various apps that also offer this tool if your phone doesn’t have the option. Using such an app can show you how much time you spend on the phone in a day and which apps you use the most. After you determine how much time you spend, you can begin reducing it.   

2. Remove and Organize Apps

When you find out which apps you spend the most time on, you can first try limiting the use of these apps only during working hours. Another option could be to delete it completely as well which is digital minimalism. You could also begin by deleting apps one at a time. You will immediately recognize that your productivity is increased. Also, you will probably feel more energetic and serene. In addition to all, organize and folder your apps by categories. This will be helpful in preventing you from surfing more than necessary.

3. Set Your Alarm to Reduce Screen Time

Setting an alarm is a good solution to help reduce screen time. You can set an alarm for 10 p.m. and when it goes off, switch your TV and mobile phone off. This will prevent your body from being stimulated with an overdose of blue light and your body will start releasing melatonin Basically, your sleep quality will improve and your sleeping hormone levels will stabilize. Furthermore, your productivity also will increase indirectly because of improved sleeping quality.

4. Turn Off Notifications to Be More Productive

Notifications are one of the most distracting things in our lives. Most of us know that, when a notification comes out of nowhere, it immediately gets our attention. Whether it’s a like on Instagram or a comment on Facebook, the desire to know what it is inevitable increases. So disabling notifications and checking them out in your free time is also a good option to reduce screen time and increase productivity correspondingly.

5. Schedule Your E-mail Times

This tip may seem quite challenging since we live in a world where everything goes on by e-mail. But just like pop-up notifications, responding to each mail as soon as possible also interrupts our attention. That’s why scheduling when you pay attention to emails is another helpful way to reduce your overall screen use. You may think that it does not make sense during working hours in terms of reducing screen time since we work on computers. However, by better managing and limiting your time on screen, you will find that your productivity increases. In addition to that, this habit will influence your daily life and you start to check the screen less often.

6. Eat Away From the TV and Your Mobile Phone

Since it is a very well-known fact that eating in front of the TV causes obesity, being away from all screens while eating and giving your full attention to what you eat is an important thing for your wellbeing. Moreover, mindful eating may lead us to enjoy each taste. You may start to realize exactly what you eating because you are paying more attention to it instead of being distracted by whatever is on the screen. Furthermore, once you notice what you eat, this can help you set aside a special time for eating as well. Automatically your screen time will be reduced. In addition to those things mentioned, giving yourself a break to eat renews your energy and concentration and you will be more efficient when you get back to what you were doing.

eating with phone

7. Find a Hobby Without any Screen

It is undeniable that we spend most of our spare time on the screen -whether it be lying on the sofa or in front of the TV. If we encourage ourselves to reduce screen time, we may discover a new hobby. Spending some time on that hobby is one more way to improve ourselves as well as reduce overall screen time.

at-home hobby


Related: 10 Fun Things to Do at Home


7 Ways to Stay Connected and Prevent Burnouts While Working Remotely

Thousands of companies have begun telework from home as a result of the Coronavirus (COVID-19) Pandemic in the world. Even if there are employees and companies that have worked from home for years, this was a new experience for many sectors. The new reality has caused people to have difficulty in setting clear boundaries between their personal and professional lives. This dilemma can hinder the flow of creativity or productivity. As such, people feel the need to embrace a routine, prevent burnout, and stay connected.

Telework has created new circumstances in our lives. For this reason, many people are not confident about their productivity level at home and have committed more time and effort to show commitment and motivation to management than ever before. Furthermore, parents who work remotely have had to play a more active role in their children’s education and care. Parents with one hand follow-up on their children’s online timetable for school, homework, as well as their children’s general well being while teleworking on the other hand. There are also some people who have had difficulty in embracing new daily and weekly routines and due to this have increased difficulty in time management. Consequently, people have increased responsibilities and stress, and look for a way to better balance during these trying times. 

After the COVID-19 Pandemic, working remotely may become more popular than before. Therefore, let’s take a look at ways we can improve our lives. Here are 7 ways to stay connected and prevent burnout while working from home.

1. Keep a Long-Term Perspective

Having long-term plans provides the ability to look forward with optimism towards the future and feeling more secure. Feeling of hopefulness and security can sustain you mentally. Long-term plans are not limited to only your profession. All aspects of life can be included such as holiday plans, postgraduate education plans, etc. The more you look towards a long term goal, the more hopeful you will be about the future. Creating order also increases our productivity and concentration levels. A long term perspective helps to keep up positive and look forward to the exciting news that will motivate you to be more creative and enthusiastic.

7 Ways to Stay Connected and Prevent Burnouts While Working Remotely

Therefore, think about your plans for the upcoming winter holiday and next summer holiday. Take the time now to make a plan to read that book or watch that film you’ve had on your reading or watch lists. 

Styled stock photography white office desk table with blank notebook, computer, supplies, and coffee cup. Top view with copy space. Flat lay.

2. Claim Your Workspace

According to various research, your physical environment directly influences your motivation, productivity, and creativity. So, prepare an appropriate workspace for your profession. But, how? What have you needed most at your workplace? Low-level music, a coffee machine, or a table lamp that has better lighting? Firstly, you must determine this. After that, your basic needs are only a desk, chair, and computer. Make sure not to spend your day in bed! Make your workspace work for you!

working remotely

3. Get Out Of The House And Connect With Friends to Stay Connected

Socializing, sharing feelings and thoughts with others allows us to feel better, and connect socially. During the COVID-19 Pandemic, you can socialize with your friends in open spaces, public gardens by following social distance protocols and wearing a mask. Therefore, when you go back home to work, you can be more focused and have more energy.

7 Ways to Stay Connected and Prevent Burnouts While Working Remotely

4. Keep Your Phone Out of the Bedroom While Sleeping

Cell phones (as well as tablets, TVs, and other gadgets with LED screens) spread blue light.  Blue light prevents the production of the hormone, melatonin that is the sleep-inducing hormone. Furthermore, blue light causes your brain to have difficulty in perceiving the time of day. After you fall asleep late, how will you focus on your work? Most probably, you won’t be able to focus on your work as you want, you may want to spend your time at bed.

Whenever it is time to sleep, turn off your phone and keep all other electronics out of your bedroom as well while sleeping. Improve the quality of your sleep, and your life will improve as well!

5. Opt For Fresh Air Instead Of An Extra Cup Of Coffee

Coffee may make you feel energetic at the moment. However, in the long term, your sleep routine may be disrupted because of caffeine. So, to feel energetic and work with more motivation, get some fresh air while taking a walk or listening to music outside.

Fresh air is a more logical decision than caffeine to be energetic! Get more oxygen in your lungs!

6. Get Out & Smell The Flowers

Breaks cover one of the most important areas in improving work performance and boosting energy. In addition. Breaks prevent burnout and help you stay connected while working remotely.

7 Ways to Stay Connected and Prevent Burnouts While Working Remotely

Take a break! Go for a walk! Furthermore, try meditating or doing fitness in open areas. In this way, you both are more productive in tasks and manage your stress in a healthier way.

7. Take regular breaks

By embracing a regular daily routine such as the Pomodoro technique, you can improve your work performance. Breaks provide you to focus on your job better.  According to Pomodoro technique, you work for 25 minutes and that is “A Pomodoro”. After that, you take a five-minute break. By increasing the amount of Pomodoro, you can take breaks for more than five minutes. Consequently, you will live more efficiently and productively at home.

7 Ways to Stay Connected and Prevent Burnouts While Working Remotely


Related: Freelance Stress: How to Maintain Your Mental Health When You Work From Home


10 Fun Things to Do at Home

 Many people are stuck at home since Covid-19 has emerged. We’re all bored and sometimes the idea of being stuck in the same environment makes us feel more depressed. But just because we are physically stuck at home doesn’t mean that we have to be stuck psychologically. We can use this time not only for working online but also for trying fun things that we didn’t have not enough time for before.

Here are 10 fun things that you can do at home.

1. Decorate Your Home

Each of us has a kind of design taste. Some of us are keen on boho-style decorations while others like Scandinavian decoration at home. But the hardest thing is to find the time in our busy daily schedules to reorganize or redecorate our homes. Thanks to Covid-19, many of us have a lot of spare time nowadays, and this may be the chance to design our homes to suit our own tastes.

It may seem irrelevant since we are stuck at home to protect ourselves and the others, but we can also have fun with some decorative activities. We might not buy new furniture, but changing its location can be one way to enjoy our time at home.

10 Fun Things to Do at Home     

Painting the walls is another method of changing things up. We’re lucky to have so many amazing design ideas available on Pinterest when it comes to home decor. Pinterest can be your guide to redesigning your space, and this activity can definitely change the atmosphere and your mood as well. Explore a new color scheme or paint an accent wall with a bright color. Shop online for new home accessories or use what you have to create a warm and inviting space where you love spending time.

2. Travel with Google Earth

We’ve all started to plan the places we want to go once the pandemic is over. Until then, traveling around the world without paying any money can be another fun thing to do at home. Google Earth uses geographic data on a 3D globe to allow anyone to explore new locales using their web browser. Just spin the globe, pin your guy in the city or country you want to see, and zoom in to take a tour.

3. Try a New Haircut

If you’ve never had the courage to try an edgy new haircut or an off-beat hair color, this is the best time to give it a go. Shaving a beard or hair, growing a mustache, or dyeing your hair a unique color during this time will give you the opportunity to try a new look but still limit your exposure if you decide it’s not for you.

Marie Kondo-ing

 4. Marie Kondo-ing

Marie Kondo is a Japanese organizing consultant, and her books have been sold all around the world. The main idea of her “Konmari method” is to allow people to live with the items they cherish while passing on those that don’t inspire joy. And if Konmari isn’t for you, there are several other organization methods that can be used to tidy up your living space. If you are interested in organizing and decluttering the things you don’t need, trying Marie Kondo’s method could be a great way to reorganize your home and have some fun, too.

5. Join a Digital Sports Class

Although we’re trying to pay attention to our nutrition while being stuck at home, many of us are gaining weight. Even if you can’t go out, practicing a sport you like may be helpful in boosting your metabolism. Many yoga, pilates, and Zumba. studios are now giving online group classes or you can try one-to-one lessons as well. YouTube also has a variety of workout videos that can be done at home with little space and no equipment.

10 Fun Things to Do at Home     

6. Draw and Paint

If you’re really bored or have lost your motivation, why not let your creative juices flow? Drawing or painting can be a fun and artistic way to spend your time at home. Whether you think you’re talented or not, there are many different types of expressive art that you can try.. A search of YouTube can bring up hundreds of watercolor, oil, and acrylic painting tutorials. If creating from scratch isn’t your thing, you might want to try coloring books to explore new color combinations. With books being produced especially for adults, coloring isn’t just for kids anymore. And research has shown that coloring mandalas not only entertains us but helps us achieve a greater state of relaxation as well.

7. Instagram Your Hobbies

Now is definitely the time to use social media as a means of socializing. There are different ways to use Instagram to communicate with people you have never met before. Although it’s a tool for sharing photos and videos, you can use it to share your hobbies as well. You can create your own hobby account and then share it with the world. Who knows, maybe your hobby will be your future business.

Instagram Your Hobbies

8. Indoor Gardening

We may live far away from nature in a high-rise building or be lucky enough to have a small garden outside our door. Even if you think your home doesn’t have a suitable space, that doesn’t mean you can’t create a garden of your own. If you don’t have the time or motivation to raise a plant, now might be the time to give it a try. There are many indoor plants that require minimal space, are easy to keep alive, and don’t even need a lot of sunlight. No matter what your skill level, there is a plant just for you. Your indoor garden is about to become a reality. Here are a few ideas to get you started.

9. Design Your Website or Portfolio

This might be the time for you to review your website or portfolio. With so much going on in our daily lives, we rarely find the time to perform these tasks. If you don’t have a website of your own, now is your opportunity to build one. There are tons of how-to videos on YouTube, or you can use free website builders as well.

10 Fun Things to Do at Home     

 10. Learn a language

Always wanted to learn a foreign language but never had the time? Maybe you started to learn one before but never have a chance to practice it. Since we’re all stuck at home and can’t socialize physically, this could be a good chance for you to try again. Thanks to the internet and numerous apps that have been built just for learning different languages, it’s never been easier to start attaining that goal. If you don’t know where to start, here is a quick guide to get you motivated.

This shortlist of 10 fun things to do at home can be used as a starting point, but there are many other things that you can do as well. But don’t feel pressured to be productive all the time. It’s normal to feel overwhelmed when stuck at home and feel the need to keep busy Do not forget that doing nothing and enjoying the present is also the best activity.


Related: Tips for Meeting Your Vitamin D Needs While Indoors


Diet Tips for Blasting Away Cellulite

Regardless of age and weight, cellulite is a nightmare for most women. Although it is often believed to only be a big problem for overweight people, people of all sizes may be affected, including thin women.. There are some important nutritional points to recognize if we want to reduce or eliminate cellulite as much as possible.

Drink at least 10 glasses of water every day

You can even increase this amount to 15 glasses if you already drink 10 glasses a day. Water is our most important source of life, and it supports the circulation of the body. Increasing circulation is very important for getting rid of cellulite as regular water consumption makes it easier to remove toxins from the body. And toxin removal is important for decreasing cellulite.

Related: The Ultimate Guide to How Much Water You Need to Drink

Eat plenty of fiber to get rid of cellulite

Eat plenty of fiber

Digesting fibrous nutrients helps the body spend more energy and increases circulation in the body. This helps you get rid of cellulite. Green leafy vegetables, dried legumes, and whole-grain products are all packed with the fiber you need to minimize cellulite. Plus they help you feel fuller longer and protect you from unnecessary snacks.

Make room for foods rich in potassium

Our body may experience mineral deficiencies while on a diet that contains too much tea or coffee, and insufficient amounts of vegetables. Since the lack of these minerals, such as potassium, slows the circulation, it can create the appearance of cellulite. Making room in your daily diet for potassium-rich foods can help the body get rid of fatty deposits. Foods such as apricots, bananas, spinach, avocados, beets, and watermelon are all healthy sources rich in potassium.

How to get rid of cellulite

Don’t neglect vitamin C

Maybe the orange peel-like appearance of cellulite is trying to give us a message. Oranges, kiwis, green peppers, lemons… Vitamin C is a very powerful antioxidant and is important for skin regeneration and collagen synthesis. In order to get rid of cellulite, it is necessary to include foods that are rich in vitamin C.

Eat a diet rich in protein

Protein is like fuel for your metabolism. If you do not get enough protein, your metabolism won’t work, causing you to binge eat unhealthy foods because you can’t stay full. When choosing protein, give more weight to white meats, fish, and healthy fats which can contribute to the production of collagen and a reduction in inflammation. Consuming fish two to four times per week may be useful in getting rid of cellulite.

Watch out for salt

We often don’t pay attention to the amount of salt that is in our food since sugar is considered to be the problem. However, just like sugar, salt causes water retention and slows circulation in the body. Too much can cause edema and negatively affect skin regeneration and collagen synthesis. To get rid of cellulite, we need to limit our salt consumption.

Limit coffee to one cup per day

Many of us enjoy a cup or two of coffee in the mornings. But if cellulite is a problem, you might want to cut back. Caffeinated drinks such as coffee and black tea have a diuretic effect on the body, causing circulation to decrease and cellulite to form. Try to limit your consumption of coffee and tea to small amounts.

Limit coffee to one cup per day to get rid of cellulite

Avoid junk food

This one seems obvious, but it’s one of the most difficult to actually achieve. Many ready and processed foods are full of fats and sugars. These foods increase the body’s fat storage, which in turn increases the formation of cellulite. They also contain high amounts of toxins, which prevents circulation. In order to get rid of cellulite, it’s best to kick the junk food habit.

Stay away from shock diets

With shock diets, your body will lose a lot of water, and water loss makes dimply fat more visible. In addition, as the weight is lost rapidly, the integrity of the skin is also disrupted. Circulation slows in the body as a result of a lack of nutrition, and cellulite is formed. To get rid of cellulite, you should follow a balanced meal plan prepared by a dietician.

Stay away from shock diets!

Alcohol and cigarettes are always harmful

Alcohol has been shown to slow circulation, making it difficult for the body to take advantage of vitamins by reducing absorption. Smoking shows the same effect. Toxins are inhaled from cigarettes, and it is very difficult to remove those toxins from the body. Circulation and vitamin absorption are reduced, and cellulite formation occurs. Eliminating alcohol and cigarettes can stop this from happening. 

Get off the couch and move

Cardio-style exercises can support fat burning in cellulite-prone areas, increase circulation, and help minimize the appearance of dimpled fat. Your goal should be to exercise at least 4 days a week for 40 minutes. Taking the time to get up from where you sit every hour while working is also beneficial. Cellulite hates movement.

Get off the couch and move!

Massage or dry brush

Another way to boost blood flow is through physical stimulation. Regional dry brushing and massage promote circulation by physically brushing or kneading the skin. To get rid of cellulite faster, try brushing for five minutes every day in the morning and evening in addition to maintaining a healthy diet and exercising regularly.


What Can I Do to Relieve Menstrual Cramps and PMS?     

Your period gives some signals to you before it starts. If you have mild symptoms, you are lucky, but if it limits your daily routine, you might have PMS, also known as Premenstrual Syndrome. These limiting factors can be physical, emotional or behavioral, and occur 1 or 2 weeks before your period. The most frequent symptom of PMS is menstrual cramps (dysmenorrhea). Many women have these cramps at different levels of severity before and even during their menstrual periods. It might affect their quality of life and make it difficult to maintain the same daily routine during the menstrual cycle. These cramps are generally felt in the lower abdomen and may affect the lower back and inner thighs. First, let’s understand PMS and menstrual cramps, their root causes and see the methods that we can use to relieve cramps and other PMS symptoms.

Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS)

Premenstrual Syndrome comes after ovulation and before the menstrual period starts. Rapid estrogen and progesterone hormone level reduction causes these physical and emotional symptoms, while the increase of these hormones removes them. The symptoms may range from mild (with almost no sign of them) to severe (limiting or even restricting everyday activities). PMS is generally seen more frequently in women who have high-stress levels, and those who are genetically prone to depression or have a history of depression. The severity of symptoms also varies according to age. As women approach menopause, hormone levels change drastically, which worsens the cramps and other symptoms. That’s why PMS is generally seen in your 30s and 40s.

Symptoms of PMS

75% of menstruating women go through Premenstrual Syndrome, which can show itself with various symptoms. These symptoms can be separated into two categories, emotional and physical:

Physical Symptomps of PMS


  • Cramps
  • Headache or backache
  • Lower tolerance
  • Swollen or tender breasts
  • Diarrhea or constipation
  • Bloating
  • Nausea
  • Dizziness
  • Weight gain
  • Acne

Emotional Symptomps of PMS


  • Mood swings
  • Tiredness
  • Change in sleeping schedule
  • Food cravings
  • Tension or anxiety
  • Feeling sad and crying

Relieving PMS Symptoms

Relieving PMS Symptoms

Exercise: Having physical activity in your life reduces emotional symptoms.

Eat healthily: Try to avoid salt, sugar, and caffeine two weeks before your period and eat calcium-rich foods.

Sleep well: 8 hours of sleep helps to sustain your health and help with the emotional symptoms of PMS.

Try to reduce your stress level: Find ways to reduce your stress, such as yoga, meditation, and talking to friends and family.

Quit Smoking: If you are smoking, you are worsening your PMS symptoms.

Menstrual Cramps

Menstrual Cramps

Cramps are the most frequent symptom of PMS and can limit daily activities. They cause trouble for women dealing with heavy lower abdomen cramping pains while they are busy with other things. The cause of these cramps are uterus contractions and triggered by prostaglandins, which are hormone-like substances. Prostaglandins also cause nausea, vomiting, headache and diarrhea during menstruation. There are some methods you can try to lower the severity of the cramps to a level where you can continue to your daily routine. Here are some tips to relieve cramps during PMS and during your period:

Instant Ways to Relieve Cramps

Instant Ways to Relieve Cramps

1.Heating pad: Place it on your lower abdomen, the heat will relax uterus muscles and relieve cramps.

2. Hot bath: A hot bath will relax your abdomen and back.

3. Chamomile Tea: Chamomile tea has anti-inflammatory functions, which will inhibit prostaglandins.

4. Massage: You can relieve cramps by massaging the area with essential oils.

Make these changes in your daily life to relieve cramps in long run

Make these changes in your daily life to relieve cramps in long run:

Exercise: Studies showed that exercising 3 times a week reduced cramps during PMS.

Drink water: Increase your water intake to reduce bloating and cramps. You can add lemon or mint to your water. Increasing fluid intake is a good solution to relieve cramps both during your period and off your period. So add tea, mineral water or juices to your daily fluid consumption.

Reduce salt intake: As we all know, salt causes dehydration and bloating.

Reduce your alcohol consumption: Alcohol is another factor that causes dehydration and bloating. 

Lower your stress: Yoga, meditation and focusing on positive things can help to lower your stress level.

Have a balanced diet: Consume anti-inflammatory foods (like cherries, tomatoes, blueberries, squash and bell peppers) and calcium-rich foods (like beans, almonds, and dark leafy greens). Try to avoid or lower your consumption of refined foods and trans-fatty acids, which increase inflammation. 

Sleep well: According to some studies, a healthy sleeping schedule reduces cramps and PMS, while women with insomnia have severe symptoms.

Vitamin D: Prostaglandin levels can be lowered by vitamin D. Try to get enough sunlight or consult your doctor for vitamin D supplements.

See Your Gynaecologist

Don’t forget to visit your gynecologist at least once a year for a routine check and consult your doctor about your cramps. Bear in mind that severe PMS and menstrual cramps may also be caused by a medical condition. You might have vitamin E, vitamin B1, omega 3, calcium, vitamin B6 or magnesium deficiency that may be the reason for your menstrual cramps or there might be an underlying disease that should be treated.


Related:10 Self-Care Strategies to Help Manage Your Depression



How to Not Gain Weight During the Coronavirus Lockdown

In a time of uncertainty, we are directed to stock up on food, cleaning supplies, and other long term provisions. This is normal in times like these, but it is not healthy to make this a long term habit.

The entire world is at home…

We need to pay attention to some things to maintain our weight, even while our ability to move at home has decreased so much.


Create a Routine

First, create a routine for yourself to create a sense of normalcy. Creating routine saves you from uncertainty and helps you feel safer. This helps you balance your appetite automatically. You should go to bed before it’s too late and get up before it’s too late. Sleep is very important for metabolism. If you don’t sleep enough your body will be de-energized and will want to take energy from food.

How to Not Gain Weight During the Coronavirus Lockdown

Determine your mealtimes. Yes, you may not need to have breakfast as early as you would when you go to work, but it should still have a certain hour. Determine the hours of lunch, dinner, snacks. If your mealtimes are determined, you can avoid overeating. 

After setting meal times, set a time to try different healthy meals with the family or on your own. This helps you have some fun and a good time during this period. Home is where the kitchen is. So pass some time in the kitchen.


Avoid Unnecessary Stocking

When you go shopping, write down your list to avoid unnecessary stocking not to gain weight. Just take what you need and get more basic foods, like fresh vegetables, fruits, milk, yogurt, cheese, eggs, meat, nuts instead of junk food, pasta, flour, etc. If you buy junk food at home, it is difficult to avoid consuming them.

How to Not Gain Weight During the Coronavirus Lockdown


Focus on Healthy Nutrients

At this time your soul can crave carbohydrate dishes, like rice, pasta, bread, cakes, but we need protein during this period. Make sure that you have a colorful diet with proteins, such as meat, cheese, and eggs with huge salads. They keep us full and speed up our metabolism.

How to Not Gain Weight During the Coronavirus Lockdown

Have lots of vegetables and fruits you love in the fridge. Do not always snack on fruits, try to keep yourself full by snacking on your favorite vegetables, such as cucumbers, carrots, and radishes. You can also add protein sources, like nuts, milk, and yogurt to stay full for a longer time.


Importance of Drinking Water

When you are at home, you may think that it is not necessary to drink water, or you may not be as thirsty as before, but you always know the importance of water. Do not forget to drink at least 2 liters of water every day. Water will also help your appetite control.

Importance of Drinking Water


Add Herbal Teas in Your Daily Life

Drinking herbal teas can be beneficial during this time. Green tea and white tea may contribute to your metabolism. Lime blossom and sage both contribute to your health. They suppress your appetite. Cinnamon lovers can try to use cinnamon to keep their blood sugar in check.

Importance of Drinking Herbal Tea


Do Activities That You Like 

Try to find activities that will improve yourself, will be fun and distract you at home. Constantly following food accounts may increase your appetite a bit, so stop following. Find and try healthy recipes.

Healthy Recipe




Staying home is a global requirement right now. Despite our movement’s sudden decline, our appetite starts to increase. Try to add exercise for at least 30 minutes daily. Those who want to lose weight should exercise for at least 40 minutes. Regular exercise will be good for both your morale and appetite.

How to Not Gain Weight During the Coronavirus Lockdown


Plan Your Day 

Plan your day with every detail. Ask yourself what you normally want to do at home and what you can do to turn this period into an opportunity. Create a list accordingly. Don’t give yourself time to feel bored, or you may fall into the trap of unnecessary snacking. In your spare time, it is always better to look at your list and choose an activity versus snacking all the time.

Weekly Planner - Plan Your Day



Keep a Diary of Nutrition

 When you have time, keep a nutrition diary. It is easier for you to control yourself. Do not forget to write down why you eat next to what you eat. This will create awareness in you and you will realize the emotions that push you to eat. When you want to eat something over time, you can ask yourself whether you are really hungry or not and correct your behavior.


Always remember, these days will also pass. Summer will come again and we will pay more attention to our weight. For now, may this virus stay away from us…



3 Simple Ways to Keep Your Immune System Strong

Since December, we have been worried about the coronavirus, which has shown its effect all over the world. While we are living with this concern, we should take precautions to protect our health. Antibiotics are not curative for viral infections. Antiviral drugs help prevent the multiplication of the viruses in the body and reduce the symptoms of the viral disease. Recovery depends on the body’s defenses. For this reason, strengthening our immune system is one of our most important missions. We do not have to wait until we are sick to improve our immune response. We can strengthen our immunity by eating a balanced and regular diet.

3 Simple Ways to Keep Your Immune System Strong

Here are three simple ways that we can strengthen our immunity:

1. Eat a Balanced Diet 

Eating a balanced diet is not just a habit of maintaining or losing weight. Balanced nutrition is also important for staying healthy and strong immunity. Seasonal vegetables have substances to meet our body’s needs during that season. In summer, we consume foods that are more calming and refreshing. In winter, we consume more heating foods to warm our bodies. Consuming seasonal vegetables and fruits in their own time ensures that our intestines function properly. A healthy intestinal system is a sign of thriving intestinal flora. Robust flora is also one of the basic elements of strong immunity.  To strengthen your intestinal flora and immunity, you can add the following nutrients to your daily diet.

3 Simple Ways to Keep Your Immune System Strong

  • Zinc

Sufficient zinc intake can help guard against diarrhea and upper respiratory tract infections. When we have problems in these areas, we can increase our zinc consumption by eating foods such as red meat, pumpkin seeds, and garlic, and support our immune systems. If you suspect that you have a zinc deficiency, be sure to consult your doctor. Excess zinc intake can cause anemia and copper deficiency. 

Vitamin E

  • Vitamin E 

Vitamin E increases cellular immunity and changes in serum factors. This increases protection against pathogens. Consuming foods rich in vitamin E during our daily meals strengthens our immunity and ensures our health at an optimal level. Foods that contain vitamin E include almonds, sunflower seeds, nuts, avocado, and olive oil. 


  • Probiotics

Bacteria that live in the intestines create a barrier against pathogenic bacteria.  Some diseases or using antibiotics can reduce the number of these beneficial bacteria. This situation weakens the immune system. Eating probiotic foods strengthens our immunity again by increasing the number of beneficial bacteria in our intestines. Yogurt, pickles (fermented with rock salt, not vinegar) and kefir are probiotic foods that we can consume on a daily basis.

3 Simple Ways to Keep Your Immune System Strong

  • Turmeric

Curcumin is an ingredient of turmeric that shows anti-inflammatory properties. It helps to remove toxins from the body with its antioxidant effect. It is one of the most effective foods that can be used against cancer. Turmeric defends the stomach and intestines from injuries, and it is also a strong immune support nutrient. We can use it as a spice in every meal. When we consume turmeric with oil and pepper, its absorption increases, and the bioavailability of turmeric is raised.. 

“Immunity elixir” is a delicious drink that can strengthen our immunity. It is prepared with warm water, turmeric, lemon, and honey and can be drunk throughout the day.

2. Stay Hydrated

Water consumption keeps the metabolism active, regulates enzyme secretion, and helps remove toxins from the body. In this way, it keeps the immune system strong. Adding lemon and a slice of ginger boosts the flavor of the water. Thus, we can both increase our water consumption and strengthen our immunity.

3 Simple Ways to Keep Your Immune System Strong

3. Lifestyle

Changes to our lifestyle can also help strengthen our immune system. Even small steps can yield big results. Which changes will have the biggest effects?

Regulate sleep times

  • Regulate sleep times

Sleeping between 11:00 pm and 3:00 am is important because it regulates our hormones. And regular hormones improve our immune system.

Reduce stress

  • Reduce stress

Stress affects the body, mental health, and of course, the immune system. If the stress hormone cortisol does not remain at a normal level, it will negatively affect the body’s immunity. That’s why we should take precautions to reduce stress. Meditation and walking outside are good choices to alleviate stress-related problems.

  • Increase physical activity

Physical activity provides hormone balance, regulates the digestive system, and reduces stress levels. In addition, it strengthens the immune system. Accordingly, an active life is one of the most crucial steps for being healthy. We can start to change our habits in small increments. Taking a 10-minute walk each day can be a step towards an active life.

Increase physical activity

We can help strengthen the immune system with a few simple steps. When we can develop the right habits and sustain them, we can give our natural defenses. Why not start today? Take a small step for strong immunity and drink a glass of water!

 Related: The Food Nutrients to Supercharge Your Immune System


Coronavirus: What You Need to Know About COVID-19

It is very difficult for the media to provide up-to-date information on the rapidly changing COVID-19 outbreak. What started as atypical pneumonia in Wuhan, Hubei Province, China, in December 2019 was soon revealed to be caused by a new virus, COVID-19.

COVID-19 between human cells, viewed by a scanning electron microscope.

The Corona of COVID-19 

In the following days, epidemiologists revealed that the disease originated in the seafood market of Wuhan. It is no coincidence that we find these types of zoonotic viruses, viruses that come from animals, in similar markets.

In these markets, different animals that are not typically eaten such as snakes, large mice, bats, and wild cats, and farm animals such as pigs and chicken are sold side by side.


Virus Entering The Cell

What is the relationship between these sales and the outbreak of diseases such as SARS?

Viruses are protein capsules that contain either RNA or DNA. COVID-19 is a single-stranded RNA virus. The proteins in the sheath of the virus determine which cells it will enter, which means that every virus doesn’t connect to every cell. Therefore, different viruses cause different diseases in different organs. For example, common cold viruses cause infections of the upper respiratory tract while COVID-19 causes infection in the lungs.

How does it make this choice?

The antigens in the protein structure can only attach to the membranes of certain cells, in this case, those of the respiratory system. Think of these proteins as keys to our cells. As soon as they attach to the cell, they can enter through the cell membrane, just like a door opening with a key. If we have the antigens that protect against the virus proteins, also known as antibodies. Then our immune system already knows this particular virus due to previous disease or vaccination. The virus cannot enter our cells. That’s why vaccinations are so important.

How come our antibodies can’t stop COVID-19?

As previously mentioned, viruses don’t cause disease in every cell. Similarly, not all viruses cause illness in humans, and those that infect humans don’t necessarily infect animals.

So how does this transition work?

Some animals are susceptible to viruses that cause disease in both humans and animals. This means that they can get sick with both types of viruses.

Two viruses, only one of which can infect humans, enter the animal cell at the same time.

Which animals can affected?

Although these vary virus to virus, this situation can occur in chimpanzees, bats, pigs, and even poultry. These animals can contain both the human-infecting virus and animal-specific virus in their bodies at the same time. Both of these viruses can enter the target cells in that animal simultaneously, releasing their genetic material inside the capsules. This causes the animal to become a carrier of both pathogens.

Viruses cannot reproduce when they are not in a cell. They lie dormant, neither dead nor alive. Whether it lives or not depends on its ability to connect with a suitable host and enter its cells to replicate… On the rare occasions when both viruses release their genetic materials into the same cell at the same time, these genetic materials can mix and create a new virus that the human immune system has never seen before.

COVID-19 coronavirus

The combination of both viruses results in a new virus that can cause disease in humans.

A virus that has mutated in this way, with an antigenic drift or an antigenic shift, is now dangerous to us since we have never encountered it before. Our natural immune systems do not work against this mutant virus. We have no vaccines that will protect against it.

How contagious is this new virus? How deadly? What is its antigenic nature? What is the incubation period and what is the genomic code?

None of the answers are clear. That’s why our knowledge of new viruses, including COVID-19, is constantly changing. As the number of people getting sick increases, we learn what that virus is. Something that was believed to be a simple cold turned into a deadly infection in a short period of time.

 This is what we know about  COVID-19 at the time of this writing:

Cause of infection: COVID-19 is a RNA virus that is contagious among humans. It is genetically similar to the SARS virus by 79.5% and to the bat coronavirus by 96%. It is believed that the virus originated in bats and later passed to humans. However, the pangolin is thought to be the transmission animal in this case.

COVID-19 coronavirus sneezing


Airborne transmission of the virus from person to person is possible at close range. Droplets that contain the virus can easily initiate infections from a maximum of 6 feet (1.8 m) through coughing or sneezing. For this reason, sick people should wear masks, and everyone should wash their hands thoroughly and frequently. Although not proven, it is believed that virus transmission during the incubation period is possible…

On February 1, 2020, the World Health Organization issued a statement that asymptomatic cases can also be contagious. Links between Wuhan, where the disease started, and many crowded cities of the world were an important factor in the spread of the disease before the world realized what was happening. After the outbreak was identified, 33 million people were quarantined in Wuhan and Hubei Province. This quarantine was the largest quarantine in world history to that date.

The Chinese government set up a field hospital and quarantine center for 1000 people in five days. This was an important indicator of how seriously China took this outbreak. After the genomic structure of the virus was found, this genomic code was sent to the world’s leading laboratories so the search for a vaccine could begin.

 At the time of this writing (March 24, 2020), the condition of the disease is as follows:

COVID-19 death rate

Total number of cases: 392,255

Distribution of these cases: China: 81,171, Italy 63,927, USA 46,168,  Spain 39,673, Germany 30,150, Iran 24,811,

France 19,856, Switzerland 9,117, S. Korea 9,037, UK 6,650, Austria 4,791, Netherland 4,749, Belgium 4,269, Norway 2,647,

Australia 2,136, Canada 2,091, Portugal 2,060, Sweden 2,059, Brazil 1,960, Israel 1,656, Malaysia 1,624, Denmark 1,577,

Turkey 1,529, Chechia 1,289, Japan 1,140, Ireland 1,125, ….

Number of people who died from COVID-19: 17,147

Number of people who caught COVID-19 and recovered completely: 103,389

COVID-19 Case and Death Charts

Many countries are using quarantine measures to try to reduce the spread of the disease and minimize the rate of death.

What is the mortality rate?

According to current data from the World Health Organization, the mortality rate of the virus is 2.2%.

What is the contagion rate (R0)??

The current contagion rate is 3. This is a very high rate, so protection is very important.

Source: https://www.worldometers.info/coronavirus

COVID-19 coronavirus

How long is the incubation period?

The incubation period is estimated at 2-14 days, with three days being the average. Although some studies extend this to 24 days, researchers believe that this long period is caused by secondary infections, not by infection from a primary source.

Are masks protective?

No.  Wearing a non-medical face mask will not protect you from a direct cough or sneeze from an infected person. However, it can lessen the likelihood of spreading the virus by trapping the droplets when the wearer coughs or sneezes.


The World Health Organization has published protocols for diagnosis.

What are these criteria?

Symptoms of COVID-19 include fever, shortness of breath, pneumonia spotted by tomography, and a decrease in blood values of leukocytes or lymphocytes.

It is very important whether patients with these complaints have traveled to the region where the disease originated. Or, if they have come into contact with people who recently traveled to that area. If this type of contact is suspected and the patient has symptoms of pneumonia, these individuals must be examined for the virus. A real-time RT-PCR (reverse transcription-polymerase chain reaction) test is required for blood or bronchial secretions. The results will be available anywhere from a few hours to a few days later.

Since Chinese scientists have shared the genetic sequence of COVID-19 with the world, many laboratories have been working to develop new PCR tests on this illness.

COVID-19 coronavirus vaccines


Currently, COVID-19 has no specific forms of treatment.

Supportive treatments are being used. Oxygen support if oxygen levels are low, providing hydration, observation of fever, proper nutrition of the patient, and supporting the immune system are some of the methods.

Protection from Covid-19

The first step of protection is isolating people from risky regions for 14 days.

It is also very important to pay attention to hand-washing and the cleanness of the air we breathe as all kinds of disease agents are more intense in indoor environments and the spread of the disease becomes easier. Masks do not protect people who are not sick from the virus, but if sick people wear N95-type closed masks, they can protect those around them from infection. COVID-19 can contaminate through the air a maximum of 6 feet (1.8 m), but droplets on hard and shiny surfaces may remain highly infectious for up to 9 days.

Avoiding crowded places such as malls, schools, workplaces, and public transportation is recommended. In high-risk areas, good ventilation, frequent replacement of air filters, and disinfecting frequently touched surfaces are the most important preventive measures. 

Airports, hospitals, and other healthcare institutions especially should be clean and disinfect.

disinfection and sterilization

The ventilation of infectious disease departments in hospitals and their separation from other parts of the hospital are also vital for preventing transmission to patients with low immune resistance. Public transportation should be properly ventilated to avoid spreading droplets through the air.

Similarly, frequently-touched surfaces at airports and on airplanes, such as armrests and tray tables, should be wiped and disinfected. In hotels, devices such as telephones and remote controls must be cleaned since they could have been touched by an infected guest. Staff should be instructed on how to properly clean hard surfaces with soap and water or other types of disinfectants.

Individuals can help protect themselves with frequent and thorough hand-washing. After going out or touching any surfaces, it is important to avoid touching the face area with unclean hands. Maintaining a distance of 6 feet (1.8 m) between people may also help slow the spread of the virus.

COVID-19 coronavirus developing a vaccine

Developing  A Vaccine and COVID-19

Vaccine production has remained largely unchanged for 70 years. The virus was obtained from infected people and isolated., then injected into chicken eggs and incubated for several weeks. The multi-stage process took months or even years and was too slow for diseases that saw daily casualties.

Fortunately, in recent years, breakthroughs have been made. In 2013, the avian influenza outbreak, known for its H7N9 antigenic structure, was the first to use new technologies. This outbreak was largely contained thanks to a vaccine that was developed much faster than its counterparts.

National Medal of Science winner Craig Venter and Nobel Prize winner Ham Smith began working on a biological printer that would read and rewrite DNA codes. They obtained information from the Human Genome Project, which aimed to unravel the entire genetic structure of a person. The important thing when making a biological printer is that it must read the genomes correctly and also rewrite the codes without errors. The editing software that orders these letters precisely and creates the desired cell was also found during these studies. The ” novel application of isothermal in vitro recombination,” also called the Gibson Assembly, allows codes with more than a million letters to be written without a single error.

BioXp Biological Printer

BioXp Biological Printer

These technological developments resulted in the creation of a printer named BioXp in 2013. Thanks to this biological printer, a virus genome could send via e-mail to labs all over the world, thereby accelerating vaccine production. BioXp was printing in pieces, which process is still slow, but it was faster than before. Since BioXp’s invention,  a converter that converts digital data into biological material has been made. As a result, the incoming digital data can be transformed into a biological product in a short time, thus changing the way we make vaccines completely.

covid-19 Three-dimensional modeling of proteins that provided adhesion to the virus began.

Three-dimensional modeling of proteins that provided adhesion to the virus began.

Genetic engineers, molecular biologists, mathematics specialists, and computer software and hardware engineers all started working together. 3D modeling of viral proteins and the development of appropriate drugs and antibodies were aided by artificial intelligence,  allowing the duration of drug and vaccine development to shorten. Vaccine making revolutionizes with vaccines prepared faster than ever before. A report by the Reuters News Agency for the COVID-19 vaccine, based on the US National Institute of Allergy and Infectious Diseases, COVID-19 vaccine could be ready to start human experiments within three months. (https://www.reuters.com/article/us-china-health-vaccines-idUSKBN1ZN2J8 )

While there are vital developments such as the preparation of vaccines in the digital world, we are also experiencing an epidemic of misinformation that is spreading faster than ever. Not a single day goes by without new false information appearing on social media platforms. Disaster scenarios, accompanied by attention-grabbing visuals, are often shared. For example, an image of Kate Winslet, a doctor in the movie “Contagion,” shared under the title of “a deceased doctor during the COVID-19 outbreak.”

Kate Winslet Contagion 2011

Kate Winslet Contagion 2011

The mutation rate of COVID-19 described in the same way as the virus that destroys humanity in the movie “The Strand” by Stephen King.

Misinformation is also rampant in the forms of suggestions on how to protect yourself against the virus or where it may have come from. Rumors ranging from using hot water or salt water to clean the throat to conspiracies that the virus is a commercial attack from various countries confuses the public and increases panic. Some “experts” are also guilty of spreading misinformation, causing people to search for medicines or “cures” that may even be dangerous.

COVID-19 has disrupted the lives of people all over the world and will continue to do so for months to come. But there are some things you can do to help protect your loved ones and yourself. Wash your hands frequently and thoroughly with soap. Try to stay at home as much as possible, and practice social distancing if you must go out. Finally, get your information from a trusted source such as the World Health Organization.


Related: How to Not Gain Weight During the Coronavirus Lockdown

International Women’s Day: Importance for Us

Who is your role model?

This is a question we hear a lot in our daily lives. It’s a question that makes us think, dig deep, and is borderline existential.

Who is truly your hero?

What if your hero is YOU?

The person who gets up every day, looks in the mirror, and decides to keep going with goals that you’ve set for yourself no matter what?

The woman trying to stay healthy while maintaining a body-positive outlook and finding the motivation to keep going
despite the plateaus, slips, and bad days?

What if this level of empowerment comes from within to help you maintain a balanced outlook into body, mind,
and emotional wellness?

level of empowerment comes from within to help you maintain a balanced outlook into body, mind, and emotional wellness

As a group of women founders who worked so hard to strike that balance, that’s exactly how we define wellness at Vivoo. And that’s how we would like you to start viewing it, too.

We want wellness to be personal. Because, we understand that the body, mind, and emotions of an empowered woman vary in definition and practice from one woman to another.

We insist that wellness is not just about finding the right diet or losing pounds. It’s about taking control of your health, being proud of your body, and being motivated to move on. Even when you think you’ve slipped.


women's day, women empowerment

Wellness, just like empowerment, is a journey that we all take very personal routes to fulfill. That’s why Vivoo is here for you. To help you fulfill this journey, live your best life, and enjoy each moment to the max. We’re here to support you in your decisions to take charge of the one thing you have full control over. That combination of your amazing body, unique mind, and empowered emotions that will help you get the most out of life.


Today, on International Women’s Day, we celebrate the amazing you, the empowered you, the one, and only you. As a group of women scientists and business professionals who decided to break the generic stagnation of health and wellness advice,
democratize it, and take it to the next level of personalization, we wish you and all the women in your life a very happy

International Women’s Day.


In health, empowerment, and prosperity,


Your Vivoo Team