What to Do If you have Trouble Sleeping

Let’s face it, counting sheep doesn’t work. After a long day, the last thing anybody wants is to lay in bed and toss and turn for hours until they finally fall asleep. Wouldn’t it be great if a butterfly could just touch your face and make you fall into a deep, peaceful sleep like in the Lunesta commercials? Well, instead of an imaginary, sleep inducing butterfly, I have some real remedies to share that do not involve prescription drugs, insects, nor sheep.

Falling asleep could be very easy if you just trained your body to know when it is time to go to sleep. This can be achieved by doing the following: Never do any type of work on your bed, which means no writing essays, no looking over bills, no studying, etc.. Your bed should solely be for resting and sleeping. This is so that when you look at your bed, you do not subconsciously associate it with any anxiety provoking activities that may deter you from falling asleep. Sleeping around the same time each night is also very helpful. I know this isn’t typical for most people because some nights we want to go out and have fun, and some nights we just want to stay in and watch a movie. However, the more you are able to sleep around the same time every night, the better your sleep pattern will become. Another important tip is to stop having coffee, sugar, or any other type of stimulant at least 3 hours before bed. Even if you do not have trouble falling asleep, consuming these things close to your bedtime will prevent you from having a deep, restful sleep. Also, make sure you do not have any electronics on when you are going to bed. Turn the TV off, your radio and even your phone. This will allow your mind to rest so that you can fall asleep. Last but not least, do not exercise late at night. After a workout, your body feels energized and awake. So, going to bed after a workout is a bad idea if you are trying to wind your body down.

Other than resorting to prescription drugs, there are safe and effective supplements over the counter that can help with sleep. Melatonin is a naturally occuring compound in our bodies that helps regulate our circadian rhythm , which also controls our sleep cycle. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases. So when night falls, melatonin increases in our bodies and makes us sleepy. Taking supplemental melatonin could be beneficial for those of us who do not have as much melatonin production in our bodies. Valerian is also a great sleep aid because it increases the neurotransmitter known as GABA in our brains, which has a calming effect on the body. As mentioned in previous posts, magnesium also has a calming effect on the body and can help induce sleep as well. VItamin D is also beneficial because it enhances your pineal gland’s ability to regulate your circadian rhythms.

Many people resort to alcohol to fall asleep, but little do they know thay are doing themselves a disfavor. Alcohol may help induce sleep, but it disturbs the duration of sleep. In other words, falling asleep will be easy, but staying asleep will not because alcohol doesn’t allow the body to go into a deep sleep. So if you can fall asleep but not stay asleep, what’s the point? Hope these tips help and thanks for reading! This has been your dose of Vitamin Jas.

 

The Healthy Way to Lose Weight

I’m sure everyone reading this has tried to lose weight at one point in their life. For me, it’s been many points in my life. I feel like I’ve heard about almost every fad diet out there and have been tempted to try most of them. However, when I heard on the news about people needing liver transplants in their late 20s due to taking weight loss supplements filled with random chemicals and exorbitant amounts of caffeine, it really scared me straight. We shouldn’t have to destroy our bodies on the inside for us to look good on the outside. Knowing what to eat, which supplements to take and what exercises are right for you will make it easy for you to lose weight the healthy way.

How many people have tried cutting carbs out of their diet? This is probably one of the worst ways to lose weight. Not only will you feel tired the entire day, because carbohydrates supply the body with energy, but your body will develop a high level of ketones, which can then lead to serious metabolic disorders such as diabetes. If you deprive your body of carbohydrates, your body’s metabolism will eventually be shot, and as soon as you start having carbs again you will gain all the weight back, if not more. People need to distinguish the difference between good carbs and bad carbs. Good carbs, also known as complex carbs, are generally high in fiber and are easier for the body to breakdown and expel. Complex carbs, such as wheat bread and granola, do not cause large spikes in blood sugar as simple carbs, such as white bread and candy, do. Complex carbs also keep you full longer and give you sustained energy to keep you going throughout the day. So, as you can see, not all carbs are bad.

Starving yourself is also a horrible way to lose weight. Your body needs food for energy and to carry out its normal bodily functions. If you don’t eat regularly, not only are you depriving your body of energy, but also of the nutrients it needs to stay healthy. Your metabolism will become so slow that whenever you do decide to eat, your body will hang on to that meal very tightly because it knows it won’t be fed again for a while. Instead, eating 5 small meals a day will rev your metabolism up so that you can lose weight more quickly and get the proper nutrition your body needs. Here is a link to some foods that are good for you and will help speed up your metabolism as well: http://www.fitday.com/fitness-articles/fitness/weight-loss/9-foods-that-increase-metabolism.html.

Stress is also a major player when it comes to losing weight. When your body is under stress, the cortisol levels in your body are high. High cortisol levels suppress normal thyroid functioning, which is important in regulating your body’s metabolism. Also, high cortisol levels lead to increased fat storage, especially in the abdominal area. This is because when your body is under stress, it feels as though it is under attack (a response that stems from  the body’s natural “fight or flight” mechanism). So, to prepare itself for the effects of the “attack,” your body wants to store excess fat in case it needs it for more energy to “defend” itself down the line. Also, high cortisol levels trigger a hunger response in the brain so you tend to eat more, and I know we have all experienced that in times of stress! Being aware of when you are under stress and countering it with relaxation techniques, such as heavy breathing or meditation, can prevent you from gaining unnecessary weight and destroying your metabolism in the long run.

There are also some natural and safe supplements that you can take to help you lose weight. White kidney bean extract prevents your body from breaking carbs down into simple sugars, so the calories cannot be absorbed. However, this should only be taken before large meals filled with simple carbs because remember, you don’t want to block the absorption of all carbs since they supply the body with energy. Vitamin B12 is also good because it helps speed up your metabolism and give you long lasting energy. Fish oil is another great supplement because it helps lower cholesterol as well as triglycerides, which are the building blocks of fat. L-carnitine is an amino acid that also helps lower triglycerides by actually transporting them into the cells of our body and converting them into energy. Green tea or green coffee extract are both safe and natural sources of caffeine and antioxidants that can help elevate your metabolism without making you feel jittery as other artificial weight loss supplements that are packed with ridiculous amounts of caffeine tend to do. Last but not least, chromium picolinate helps regulate blood sugar by increasing the efficiency of insulin in our bodies, thus preventing the conversion of excess sugar into fat.

Above all, exercise is the most important factor in losing weight. Not only does exercise help you burn fat and boost your metabolism, but it helps keep your cortisol levels low as well. This is because exercising reduces stress by causing the body to release natural endorphins. As cliche as it is to say, eating healthy and exercising is the only way to maintain long term weight loss. Maintaining a healthy weight is a lifestyle, not a one week starvation diet. For those of you who are thinking, “how am I supposed to resist those donuts I see at the office next to the coffee machine everyday,” well, it takes about 4 to 5 days to get rid of a craving. After resisting those donuts for about a week, I promise you won’t even look at them twice thereafter.Thanks for reading! This has been your dose of Vitamin Jas.

 

Detoxify your Body Safely and Naturally

Toxins and impurities can easily accumulate in the body through time. From inhaling second hand smoke to spraying gardens and fields with pesticides, or even driving on the highways to and from work, can expose you to toxins. So, it is necessary to try to rid our bodies of these impurities as best we can and as often as we can. The following are a few agents and methods to help cleanse the body and enhance its own natural detoxification processes:

  • Artichoke– detoxifys the liver and cleanses the blood of impurities
  • Cranberry juice– flushes toxins and bacteria from the kidneys
  • Siberian ginseng– boosts the immune system to fight against toxins
  • Flax oil and Psyllium– cleanses the GI tract and prevents the absorption of toxins
  • Garlic and Lemon– stimulates enzymes such as glutathione to breakdown toxins
  • Kale– rids the body of environmental toxins such as toxic metals and pesticides
  • Water– flushes the body of toxins and impurities
  • Sweating/Exercising– gets rid of toxins through the pores of our skin
  • Exfoliating the skin– opens pores to facilitate the excretion of toxins through our sweat

Toxins can alter our metabolism, damage brain chemistry, create hormonal imbalances, cause enzyme dysfunction and even lead to nutritional deficiencies. Detoxifying the body is a way of preserving it and keeping it in top condition so that it may last for many years to come. Think about it like this, if you do not take care of your body now, where will you live in the future? Thanks for reading, this has been your dose of Vitamin Jas.

 

 

 

Sugar Coated Sugar Substitutes

If I gave you a slice of red velvet cake and said it has no sugar and half the calories of a regular slice, but tastes just as good, that’s a pretty hard offer to resist. However, what I didn’t tell you about that slice is it may potentially cause cancer, diabetes, have an unpleasant laxative effect, and even lead to sexual dysfunction along with a list of other complications. Does that sound delicious? I don’t think so. Sugar substitutes may give people more leeway in their diet, but it can potentially cause serious health detriments down the line. Trust me, I know how great it sounds to be able to eat your favorite dessert without worrying about gaining weight because I have the biggest sweet tooth known to man, but the risk is just not worth it.

Most sugar substitutes may be “sugar coated” by advertisers into being the answer to easy weight loss, but they are just harmful chemicals in disguise. Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. Aspartic acid can cross the blood brain barrier and destroy neurons, ultimately leading to such neurological problems as Alzheimer’s, epilepsy, and even dementia. Phenylalanine can cause mood disorders such as depression since it has been shown to lower seratonin levels in the brain. Methanol is oxidized in the body into formaldehyde and formic acid, both of which are considered toxic. Formaldahyde is actually a well known carcinogen, and can cause DNA mutations, which can then lead to cancer.

Sucralose is another popular sugar substitute that has gained its appeal by being advertised as a derivative of sugar, making us think it is all natural. However, what the creators did was add chlorine atoms to the ends of sugar molecules so that they couldn’t link together and accumulate in the body. Instead, there was a small percentage of chlorine left behind (about 15%) after ingesting sucralose. So, in place of having sugar accumulate in the body, the consumer would have chlorine build up instead. Chlorine is a highly reactive atom and can also cause DNA mutagenisis and cancer like aspartame can, so how is sucralose any better?

Stevia is the newest sugar substitute in the US market today. It comes from a plant in South America, where it has been used as a sweetener for centuries. It has also been used in Japan for over 30 years now. Granted, there haven’t been any reports of adverse effects from using Stevia in other countries just yet, but the problem is that it’s still relatively new to us here in America. We tend to take things to the extreme and consume more than the average person in other countries. When using rats as test subjects, toxicologist have shown that taking stevia in large amounts for a long period of time can potentially cause infertility and tumor growth. So, as of now, stevia does seem like the “best” alternative if consumed in moderation, but again, why risk it?

In my opinion, brown sugar is your best bet when it comes to choosing a sweetener. It is unrefined, so it has less calories than refined white sugar. Also, honey is a great sweetener that comes with many health benefits as well including boosting your immune system due to having unique antimicrobial properties. So, the next time you see those pink, yellow and blue packets, think of how detrimental they can be to your health and take the natural route instead. I hope these tips help! Thanks for reading, this has been your dose of Vitamin Jas.

 

 

How to Improve your Memory and Focus without Adderall

Many of us struggle when it comes to remembering important information at crucial moments. Whether it is trying to remember where you last left your keys or what the answer is to question #23 on your history exam, it can be very frustrating when you cannot remember! However, there are ways to help improve your attention span, focus and memory naturally so that you can retrieve information more easily at any given moment.

What you eat can affect how well your brain functions. Your brain gets its fuel from glucose, which can be obtained from carbohydrates. So, eating foods free of carbohydrates would not be ideal prior to an important exam or presentation at work. However, make sure the carbs you eat are complex carbs, which can be found in such foods as whole grain bread and oatmeal. Complex carbs will give you longer lasting energy than simple carbs such as white bread or candy. Blueberries, pomegranate, and dark chocolate are all potent antioxidants that help protect the brain from oxidative damage, which naturally increases as we age. Salmon is a great source of omega-3, a major component in brain cell membranes, which helps with the transmission of signals and communication between brain cells. Nuts and avocado are high in vitamin E, which is known to increase blood flow. Increased blood flow causes an increase in the delivery of oxygen to the brain, which is needed for optimal brain function. Most importantly, keeping your brain hydrated is crucial, so make sure to drink plenty of water throughout the day. Food substances to avoid, since they are known to impair brain function, include MSG, caffeine, alcohol, refined sugar and aspartame
Other factors that affect one’s memory and ability to focus include anxiety, exercise, sleep and practice. When someone is experiencing anxiety, their cortisol levels are high. High cortisol levels have been known to cause degradation of certain areas of the brain including the hippocampus, which is the part of the brain in charge of memory. Exercise is very helpful when trying to enhance memory and focus since it increases blood flow and oxygen delivery to the brain. Exercise also helps by reducing anxiety and elevated cortisol levels, thus protecting the brain from degradation. Reading on a regular basis, whether it is a newspaper, book, or even a magazine, can also aid in improving memory and focus because it increases one’s attention span. When you pay attention to something, the chances of remembering it down the line is greater than if you were to not really concentrate on it at all. Getting an adequate amount of sleep is also very important. The temporal lobe, which is a brain region involved in language processing, is harder to activate in people who are sleep deprived. Also, cortisol levels are higher than normal in people who do not sleep at least 6 to 8 hours a night. When all else fails, try turning words into visual cues. Some people are visual learners rather than audio learners, so turning what you are reading into a mental picture, if possible, could help you remember it later.
There are also supplements that are available over the counter that have been proven safe and very effective. Ginko biloba extract has been proven to increase attention span and memory in healthy individuals as well as people with dementia. It works by significantly increasing blood flow and oxygen delivery to the brain. As mentioned earlier, vitamin E also helps increase blood flow, but make sure not to take more than the daily recommended dose because too much vitamin E can potentially be toxic. Fish oil is a great source of omega-3, which helps protect brain cells by maintaining their structure. Antioxidants, such as the ones mentioned earlier, are also helpful because they protect the brain from oxidative damage that can naturally occur as we age. Resveratrol is a potent antioxidant found in wine and is available as a supplement over the counter as well. 
A lot of people quickly turn to adderall to help them focus and prepare for school exams or even work projects, however, the side effects can be severe and may not be worth it down the line. Adderall is commonly reported to cause heart palpitations, chest pain, tingling sensations in the left arm (which is a sign of a potential heart attack) and even possible growth stunts in children. When there are natural and healthy alternatives out there, why resort to prescription drugs that have so many potential side effects? Hope these tips help! Thanks for reading. This has been your dose of Vitamin Jas.

Plain Yogurt Is Not As Plain As You Think

Are you trying to lose weight, lower your blood pressure, or even fight off a cold? Yogurt has been shown to do all those things and more. Yogurt is filled with essential nutrients that can make your body healthier and stronger. Here are some reasons why plain yogurt isn’t so plain.

Yogurt is packed with protein to help build lean muscle, which helps burn calories faster, even when you aren’t working out! People who had yogurt as a snack lost 81% more belly fat than those who skipped it. Yogurt also contains probiotics, also know as good bacteria that  help regulate your digestion and strengthen your immune system. It also boosts the amount of T-cells in your body, which help attack foreign viruses and bacteria to prevent infection. Yogurt is also high in potassium so it helps flush out the excess sodium that your body retains, and in turn lowers your blood pressure. Yogurt can also help build strong bones since it is naturally a great source of calcium. For people who suffer from acne, applying yogurt to your face can help get rid that. This is because yogurt also has many antibiotic properties that can kill the bacteria trapped in your pores. Since yogurt is naturally acidic, it also helps draw out the excess oil in your skin, leaving your complexion soft and smooth. Yogurt also helps deliver many vitamins and nutrients to your skin to give it a healthy, glowing appearance.

Try adding a cup of yogurt to your diet every day. It is low in calories and high in nutrients. If you are thinking I am advocating going to Yogurtland and stocking up on their yogurt, you are seriously mistaken. Stick to plain, old-fashioned yogurt because that will give you the most benefits. Thanks for reading, this has been your dose of Vitamin Jas.

Resveratrol: The Secret to Youth and Longevity

The benefits of red wine have been known throughout the world for quite sometime now. However, what is in red wine that makes it so beneficial? The answer is resveratrol. Clinical studies have recently proven the wonderful benefits of resveratrol, which spurred manufacturers to market this substance alone as a pill. Now, just one pill has the benefits of more than a hundred glasses of red wine without any intoxication or hangover the following day. Even though resveratrol’s benefits range from weight loss to fighting cancer; what makes it so unique is its ability to keep the body youthful and increase longevity.

Resveratrol may be hard to pronounce, but it’s easy to understand why it should be added to your daily diet. Resveratrol helps fight diabetes and aids in weight loss by keeping the body’s blood sugar levels low and increasing the body’s basal metabolic rate. It also helps fight heart disease by lowering cholesterol, inflammation, and blood clotting factors, all of which increase the chances of a heart attack or stroke. Resveratrol has also been shown to cause apoptosis in abnormal cells, such as in malignant tumors that arise with cancer. Resveratrol also inhibits the growth of the herpes simplex virus by interrupting a step in the early phases of the virus replication cycle. Supplementation with resveratrol has also been proven to significantly reduce plaque formation in mammalian brains, which is what can cause Alzheimer’s disease and other neurodegenerative diseases. Since resveratrol is an antioxidant, it protects cells from being damaged by radicals in the body, which helps slow down the aging process. The more your cells are protected and stay free of damage, the longer your body will stay healthy and youthful. Last but not least, resveratrol has been shown to stimulate the SIRT1 gene, which is associated with longevity. The expression of this gene has been shown to prolong one’s lifespan through cellular regulation, boosting the immune system, enhancing genomic stability and increasing DNA repair.

The Fountain of Youth has been something people have sought for centuries, but now it is as easy to obtain as going to your local GNC, pharmacy, or any other health food store. I know some people like to drink red wine to wind down at the end of the day, and that is still ok to do even with additional resveratrol supplements. However, don’t forget, the benefits of just one resveratrol capsule is equivalent to that of over 100 glasses of red wine. Thanks for reading, this has been your dose of Vitamin Jas.

Acid Reflux, Heartburn and GERD

For centuries people have thought of tea as an amazing digestive aid. However, tea, along with many other popular foods and drinks, may actually cause excessive acid production in the stomach and in turn cause acid reflux. Acid reflux is the regurgitation of acid from the stomach into the esophagus. This can cause a burning feeling behind the breastbone, which is also known as heartburn (even though it does not have anything to do with the heart), along with a bitter taste in one’s mouth. GERD stands for gastroesophageal reflux disease, which is when the lower part of the esophagus becomes weak and cannot block the passage of acid from the stomach into the esophagus. Acid reflux, heartburn and GERD can all be prevented and even treated through a few simple lifestyle and dietary modifications.

Acid reflux is generally due to the overproduction of acid in the stomach. The acidity of the stomach can rise from such things as anxiety, smoking, drinking alcohol and/or caffeinated beverages and eating acidic foods such as tomatoes, oranges, lemons, onions, garlic and mint. Foods that are very spicy or high in fat are also to blame. I once had a customer who came up to the counter eating a bag of jalapeno chips and drinking orange juice with a prescription for Nexium in his hand. It really makes me wonder if some doctors are purposely trying to sabotage their patients by not informing them of the causes of their illnesses in order to keep them returning for more prescriptions. Believe it or not, most patients feel like their doctor visit was not worth it if they did not receive a prescription. So, some doctors give out unnecessary prescriptions just to make their patients happy. Just something to be aware of next time you visit the doctor.

Being overweight can increase the chances of acid reflux as well; however, so can exercise. Obesity increases the chances of acid reflux 6 fold. This is because of the increase in stomach compression and intragastric pressure that excess abdominal fat can cause. Tightly fitted clothes, especially around the waste, can also contribute to this. On the other hand, exercise (especially leg lifts and crunches) can also worsen acid reflux but at least there are precautions one can take before and during a workout to prevent this from happening. Eating at least 2 hours before working out and drinking plenty of water while exercising can drastically reduce the chances of acid reflux.

If you experience acid reflux at night, it is because the acid from your stomach can enter into the esophagus more easily when you are laying down. Try not to eat anything at least 3 hours before going to bed. Also, try elevating your head by adding more pillows so that your head is slightly above stomach level. This way the acid cannot enter the esophagus as easily.

Some natural remedies you can try to alleviate heartburn include licorice, baking soda, aloe vera, and non-fat milk. Licorice helps aid digestion and soothe the tissues of the stomach and esophagus that have been irritated by refluxed stomach acid. It may also act as an anti-inflammatory. Aloe vera juice also works by reducing inflammation in the stomach. Adding a little bit of baking soda to your water can help act as a buffer to neutralize excess stomach acid. If you do not like baking soda, non-fat milk works as a buffer as well.

Many antacids have recently gone over the counter, however, these are not meant to be used for more than 2 weeks at a time. Avoiding the causes of acid reflux could help you live a heartburn free life without having to resort to any medications at all. Remember, if you start with prevention, you will never need any treatment. Thanks for reading, this has been your daily dose of Vitamin Jas.

The Health Benefits of Quinoa

Quinoa seeds may be tiny, but they pack a big punch. Quinoa is filled with nutrients that will help boost energy, metabolism and even mental clarity. Let me elaborate…

Quinoa is considered one of the best sources of protein, containing all nine essential amino acids (the building blocks of protein). It also contains iron, which is crucial for proper oxygen transport throughout our body, aiding in the contraction of our muscles, increasing brain function and speeding up our metabolism and energy production. Quinoa also has a substantial amount of fiber, which helps control blood sugar levels, lower cholesterol, relieve constipation, lower blood pressure, and keeps us feeling full for a long period of time. Quinoa is also rich in magnesium, assisting in proper nerve functioning and the maintenance of healthy bones and teeth. You will also find manganese in quinoa, which is a potent antioxidant that protects our cells from damage by free radicals in our body. Quinoa also contains lysine, an amino acid known to aid in tissue growth and repair, shortening recovery time after an injury or illness. Lastly, quinoa is a great source of riboflavin, a B vitamin that helps increase energy production in the brain and muscle cells.

Quinoa is not a grain, but when it is cooked, it has a light, fluffy texture similar to white rice, and is subtly flavored. It actually cooks and tastes like a grain, which is why it is a great replacement for grains that are difficult to digest or pack a higher number of calories and carbohydrates. So, the next time you are preparing a dish that calls for white rice, try using quinoa. You will be pleasantly surprised and your body will thank you in the long run. Thanks for reading. This has been your dose of Vitamin Jas.

 

The Difference Between Over the Counter Pain Killers

Many people ask me on a daily basis what the difference is between Tylenol, Motrin, Aleve, and Advil. They ask if one is stronger than the other and which one is safer to take. These products have all been readily available for many years however, people are still uncertain about which one best suits their situation. Hopefully, this post will help clear the confusion and lead to a safer, more effective regimen for your pain quelling needs.

Motrin and Advil are both the same as Ibuprofen. Ibuprofen is the generic name, and Motrin and Advil are the brand names. The only difference between the two is the manufacturer. Aleve is made up of a similar chemical compound called Naproxen Sodium. Naproxen Sodium and Ibuprofen are in the same class of medicine known as NSAIDs (non-steroidal anti-inflammatory drugs). Naproxen Sodium is thought to be a bit stronger than Ibuprofen because it lasts longer in the body (about 8-12 hours instead of 4-8). NSAIDs not only help alleviate pain, but they also help bring down swelling and inflammation that may occur with such problems as a sprain, arthritis and most types of headaches. NSAIDs have also been shown to be most effective for women suffering from dysmenorrhea since they block prostoglandins, which cause painful muscle cramps. NSAIDs should not be taken by people with high blood pressure since it may exacerbate their condition. NSAIDs can also wear away the lining of the esophagus and stomach if taken for a long period of time, which is why people with ulcers or acid reflux disease should avoid taking them as well. Pregnant women and kids under the age of 2 should also not use NSAIDs unless directed by a physician.

Tylenol, also known as acetominophen, is also a very effective pain killer, but it doesn’t reduce inflammation as NSAIDs do. The advantage of taking Tylenol is that it doesn’t destroy the mucosal lining of your esophagus and stomach, it doesn’t increase blood pressure, and it is relatively safe for people with kidney problems to use since Tylenol is mainly cleared by the liver. Also, for people with blood clotting disorders, such as hemophiliacs, Tylenol is a better choice since it doesn’t affect the blood’s ability to coagulate. This is why it is the drug of choice for people who may have internal bleeding or a concussion since it doesn’t worsen the condition. However, even though NSAIDs also affect the liver, it is believed that Tylenol can cause more damage to the liver if taken for a long period of time. For people with liver problems, or who drink alcohol excessively, Tylenol may not be best suited for you.

Hopefully, after reading this post, the next time you visit your local pharmacy or drugstore you will be equipped with the knowledge to make the right decision as to which pain medication is best for your needs. Hope these tips help and thanks for reading! This has been your dose of Vitamin Jas.