Real Beauty
Tips and tricks for natural body care


How to Go All-Natural With Your Hair Care Regimen

Are you tired of the store-bought products for hair? Are you planning to try an all-natural hair care routine for yourself? Have you tried witching your hair care products and still can't find a perfect solution for your hair type? Then this article is for you.

The three steps for a perfect hair care routine are: 

  • Cleanse
  • Condition
  • Leave-in conditioner


girl with dark hair in face blowing in wind
Photo by F on Unsplash

Cleanse

In order to maintain beautiful, healthy hair, cleanliness is very important. Oil your scalp at least twice a week. Instead of store-bought oil, with artificial ingredients, prepare your own nourishing hair oil at home.

How to Prepare an All-Natural Herbal Hair Oil

Here coconut oil acts as a base for the hair oil.

Ingredients:

• Triphala powder - 250 g + 100 g
• Water - 4 liters
• Coconut oil - 500 mL

1. Preparation of Triphala decoction: 250 g of Triphala powder is added to 4 L of water. Boil and reduce it to 1 L. Now the decoction is ready. The general rule for making ideal decoction is always maintain a low flame, stirring continuously and always use a wide mouthed vessel.

2. Take 100 g of Triphala powder in a small bowl, add some water and make it a smooth paste. 

3. Add 500 mL of coconut oil to this paste and stir well. Add this to the decoction and boil it till only the oil part remains.

How to know when you should stop heating the oil?

Initially while boiling bubbles will be appearing, at the end stage no bubbles will be there, and froth sets in. The muddy formed liquid in the initial stage starts getting clearer indicating it's time to stop heating. It may take up to 3 hours for the full procedure. You will get about 400-450 mL of final yield of oil. 

Use this oil twice a week and wash off with an herbal shampoo after one hour.

Make an All-Natural Herbal Shampoo Powder

Ingredients:

• Aritha (Natural Cleansing agent) – 1 tbsp
• Shikhai powder – 1 tbsp
• Hibiscus powder – 1 tbsp
• Water – quantity sufficient to make a smooth paste
• 2 drops of essential oil (I prefer rosemary)

1. Mix all the ingredients together in jar and leave it overnight. The next day when you are having a shower, apply this mixture to oiled hair and scalp, leave in for 20 minutes. Wash thoroughly in running water.

Most commercial hair cosmetics contain chemicals that have side effects on our body, in the long run. For example, constant use of some hair products could predispose one’s scalp to some diseases and skin allergies. Natural shampoo and conditioner tackle every hair concern you might have.

Now that the cleansing part is over. We will see what should be done for natural hair conditioning.

Prepare Natural Hair Conditioner

Ingredients:

• Ripe Avocado mashed – 1/2
• Olive oil – 1/2 tsp
• Rose Mary Essential oil – 2 drops

1. Mix all the ingredients together in a bowl. Apply to wet hair, focusing on ends and leave for 10 minutes. Wash with cold water for silky smooth hair.

It is good to use a leave-in conditioner after using shampoo and conditioner. How can a leave-in conditioners help your hair? They can help provide extra moisture, as well as detangle strands, which can help make styling easier.

Homemade Leave-In Conditioner

Ingredients:

• 1 cup aloe vera juice
• 2 cups coconut water
• 2 tsp. jojoba oil

1. In a spray bottle, mix all the ingredients together. Spray it onto towel dried hair after shower.

Jojoba oil mimics your natural hair oil, while aloe vera and coconut water help lock the moisture in your hair. After applying a leave-in conditioner, you can style your hair as usual.

These are simple, easy-to-prepare herbal remedies for healthy hair, which has natural moisture and glow in it.

What are your favorite herbs for hair? Let us know in the comments below.

Make Organic Vanilla Peppermint Lip Scrub

Lips can become dry and flaky during the hot summer or cold winter and need a little pampering. Make an exfoliating, organic lip scrub with delicious vanilla and peppermint flavors to keep your lips silky smooth. It takes less than five minutes to make, and you probably have everything you need in your kitchen right now!

Exfoliating your lips is not only useful for appearance, it is also important for your health. Lips lose moisture more easily than the rest of your body since they have a thinner layer of skin. Regularly using a lip scrub twice per week to remove dead skin will ensure a beautiful smile and prevent a few health concerns.

Flaky, cracked lips can trigger cold sores in and around your mouth. Lips that are chapped long term can lead to discoloration too. They are also an indicator that you aren’t drinking enough water. Chapped lips are a sign of dehydration that can lead to a myriad of serious health issues.

Keep your lips healthy by drinking plenty of water and exfoliating with this easy and organic Vanilla Peppermint Lip Scrub. It will leave your lips feeling smooth and perfectly conditioned. Follow it with a moisturizing lipstick or lip balm for the perfect pout.

homemade organic lip scrub
Photo by Heather Mayes

Organic Vanilla Peppermint Lip Scrub

Since you are making the lip scrub yourself, you can rest assured it is safe enough to eat. Use only organic or natural ingredients to ensure your lip scrub is free from parabens, sulfates, chemicals, artificial flavors, and artificial coloring. 

Ingredients:

• 1 tbsp Organic White Sugar
• 1 tbsp Organic Brown Sugar
• 1 tbsp Organic Coconut Oil (soft)
• 1/8 tsp Pure Vanilla Extract
• 5 drops Peppermint Essential Oil

Directions

1. In a medium bowl, combine white and brown sugars.

2. Add coconut oil. The coconut oil should be soft but not melted. Soften by heating it a few seconds at a time.

3. Stir in vanilla extract and essential oil. Combine well.

4. Store the lip scrub in an airtight container at room temperature. Coconut oil will melt above 78 degrees. If that happens, allow the lip scrub to cool then stir it again.

How to Use Organic Lip Scrub

Place a small amount of the lip scrub on your fingertips or a clean, dry toothbrush and exfoliate the lips by moving in a circular motion for one minute. Lean over a sink or trash can during scrubbing since the sugar can get a little messy. Wipe off excess with a wet, warm wash cloth. Follow with a moisturizing lipstick or lip balm if desired. Use once or twice per week to keep your lips soft and healthy.

This recipe can be easily customized by switching out the extract and essential oil. Try using lemon extract instead of vanilla or spearmint instead of peppermint. Cinnamon would be fun for the holidays too.

Small containers of lip scrub are wonderful for gift giving, especially when paired with other self-care items. The all-natural formula is great for women, men and children. It’s a favorite for little girls. Nothing says “I love you” like the gift of a healthy smile.


Heather Mayes is a blogger at Happiest Camper who creates crafts and projects designed to make your home happy inside and out, no matter the size.

Ayurveda Skin-Care Routine for a Glowing Complexion

Practice of Ayurveda and herbal medicine has been prevalent for 5000 years in India. Now, due to its immense benefits on body and mind, Ayurveda is gathering importance in the west as well.

Ayurveda Skin Routine

What exactly is Ayurveda?

The word Ayurveda has been derived from two Sanskrit words—Ayu means Life, and Veda means Science. In simple words, Ayurveda is a life science which balances Mind, Body, and Spirit.

Ayurveda gives importance to preventive aspects of medicine rather than the curative aspects. If you check the ancient classics in Ayurveda, you will notice that the initial chapters cover the topics like daily regimen, seasonal regimen, and good diet practices.

Summer is near your door steps and is the time when you have a dominance of Pitta dosha. Pitta is a combination of fire and water and is responsible for proper metabolism in the body. Pitta, when disturbed, can create a variety of skin problems like rashes, inflammation, redness, acne and more.

The direct relation between summer and Pitta might cause a variety of skin conditions in the season.

A perfect Ayurveda skin-care routine can help you this summer. The secret behind healthy glowing skin is Cleanse, Moisturize, and Nourish.

Cleanse

When I say cleanse, it doesn’t just mean washing your face frequently with water. Of course, you need to wash your face in cold water every time you come back from scorching sun. But here CLEANSE means to clean internally and externally.

Do a Panchakarma detox once every 6 months to get your body free of toxins. You can even plan a purgation program at home.

  • Begin your day with 1 teaspoon of melted ghee. Ghee pacifies Pitta and Vata and it penetrates deep inside the tissues to lubricate and soften the hardened tissue that builds as we age. Practice this for 5 days.
  • Remember to have a healthy diet during these days to ensure good digestive fire, and proper digestion and metabolism.
  • On the days 5, 6 and 7 do an Ayurveda self-massage with coconut oil.
  • On day 7, drink a cup of warm prune juice on an empty stomach. You may get multiple bowl movements on the same day. Drink water boiled with dried ginger throughout the day. Have moong bean Kitchdi or rice gruel as diet.

What I have mentioned above is the internal cleanse. In addition to this, external cleansing is also important for skin. While an internal cleanse detoxifies the body and purifies the blood resulting in nourishment and cleansing the body, external cleanse helps in maintain healthy skin with a glow.

As I already mentioned wash your face frequently.

Don’t use harsh chemical soaps on face and skin. Instead use chickpea flour or organic skin-care products.

Remove your makeup before bed. Use soothing rose water to cleanse the face at bedtime. Rose water also helps in pacifying aggravated Pitta.

You can also apply cucumber juice as a cleanser over face and neck.

Also, remember to have a clean diet. Avoid spicy, acidic foods. Include digestive spices like cumin and fennel in diet. Eat healthy, whole foods. Include greens and lots of water in diet.

Moisturize

Practice the art of self-massage with an appropriate oil daily. Ayurveda advises Abhyanga (massage) as a daily regimen. According to Ashtanga Hridaya—an Ayurveda classic—a proper oil massage gives a beautiful skin, rejuvenates, nourishes the eyes, increases the longevity of life, and ensures good sleep.

You can either use an oil as per your constitution or coconut oil can be ideal for skin.

Apply aloe vera to your skin and you can even drink aloe juice for proper moisturization.

Along with proper moisturization, remember to exfoliate your skin at least once a week. You can use oatmeal as a natural exfoliant. It is very gentle and is ideal for sensitive skin, it also helps in moisturizing the skin.

Nourish

Try to avoid refined sugars and fried or processed foods to as much as possible. Instead go organic. Have plenty of seasonal fruits and vegetables.

While Abhyanga or oil massage helps to nourish your body and skin, yoga and meditation nourishes your mind. Practice yoga and meditation. Exercise and good sleep are also important for a healthy complexion.

These are simple and powerful practices for healthy glowing skin. It’s really easy to implement these practices into your daily life for a healthier, even more beautiful version of you!

 

Natural Underarm Maintenance

There are several reasons to care for armpits, but summer time is when we bare ‘em! Whether you’re looking to improve the smell, well-being, or the attractiveness of your underarms, here are natural beauty methods to keep them healthy.

girl with arms up fixing ponytail in floral summer dress
Photo by Bekir Donmez on Unsplash

Aroma

I start any skin regimen with the question, “What are you eating?” Everyone’s body reacts differently to foods, including how it makes us smell. Some foods can alter that. The healthier the diet the better we digest and use the nutrients appropriately; unhealthy foods can cause an imbalance. Foods that naturally work with the body are leafy vegetables, sprouts, fresh fruits, and raw nuts. Drinking plenty of water keeps your body functioning properly as well. Water hydrates the lymphatic system and helps boost sweat glands. Yes, sweating is a good thing, it expels toxins and cleanses pores from within.

Without getting too funky here, the smell coming from under there isn’t sweat, it’s bacteria. Deodorant is another funk-fighter, but it only contains a small amount of anti-bac that eliminates those stinky bacteria; D.O. is mostly masking the smell. To assist, there are many organic deodorant sticks and pastes. If you’re someone just switching from commercial antiperspirants to the natural thing keep in mind there is a “detox stench” period. This is a time when the built-up chemicals are being released and unblocking sweat glands and increasing bacteria. Usually this purging lasts two to three weeks. After that, onward with useful ingredients that are gentle on the body like charcoal, vinegar, green tea, and essential oils.

Give those pits some air! Being trapped in clothes in a dark, damp place increases the unfavorable scent. Wear clothing made from breathable natural fibers. Additionally, after a shower or a workout put your arms over your head and let the fresh air calm and cool the area.

Clean

Keeping armpits clean starts with a good scrub. I suggest exfoliating once a week to slough off dead skin cells and residue. Exfoliating shower gloves or an organic body scrub work well.

Nothing is more effective than good ol’ soap and water to keep your underarm area clean and remove some bad bacteria (there are good bacteria doing upkeep so over-washing isn’t ideal). Read your labels on body washes, especially when going the all-natural route. Stay away from harsh chemicals and known allergens. Find products with vinegar, tea tree, or coconut to use as an antibacterial.

Beauty

You may be someone who lets the underarm hair grow or you’re considering it. Good news, not removing hair keeps hair follicles intact and prevents possible infection or dirt and debris from entering the body. So, feel free to let those hairs go!

If you’re a hair-free person, I recommend waxing. It’s quick and the hair doesn’t grow back for a few weeks. Plus, over time there’s less hair regrowth and the ones coming in are softer. Be sure to find a reputable salon or spa for hair removal services. After any type of hair removing don’t apply deodorants or lotions, this could cause irritation. Allow 24 hours for the hair follicle to shrink and skin to heal.

For the shavers, find a chemical-free shaving cream or something with coconut oil that helps to nourish the skin while creating a sleek surface for smooth shaving. Don’t use soap, it can cause itching and inflammation. Always use a new blade to remove hairs in one swoop, over-shaving the same spot can cause irritation. Be sure to position your arm in a way that opens up the pit and creates a flat surface to limit cuts. Rinse the area well, before and after. Don’t apply deodorant for at least half a day since shaving removes the superficial layer of skin and anything applied can irritate fresh skin.

Health

By keeping the underarms free of any harsh and questionable chemicals you lower the risk of infection and disease. Avoid products that do not work naturally with the body and can cause residue buildup and block precious lymph nodes and sweat glands.

There are other techniques that aid in underarm wellness. Dry brushing removes dead skin cells. Applying organic lotion softens and soothes. An underarm massage stimulates blood and lymph circulation; a healthy lymphatic system helps to remove waste and regulates the immune system.

Now grab your summer gear and bare those healthy, attractive underarms confidently!

Sources:

https://lactobacto.com/tag/armpit-bacteria/

https://www.webmd.com/

https://schmidtsnaturals.com/the-natural/5-pro-tips-for-your-armpits

Ayurveda on the Use of Dry Shampoo

Though dry shampoo has been in use for ages, it gained prevalence recently due to the advice of hair stylists and hair experts. Beauty experts recommend washing your hair less frequently to keep it healthy.

As an Ayurveda practitioner I would like to say classical Ayurveda describes hair washing as a dinacharya or daily routine. But the fact that water in ancient days was purer and easily available should also be taken in to consideration. Nowadays, the high chlorine or bleach content in water can give rise to various hair problems including dry scalp and itching. So, skipping your hair wash once or twice a week is always fine.

What exactly is dry shampoo?

Dry shampoo is a dry substance that cleans your hair without the use of water. Dry shampoo works by absorbing oil from your scalp and hair, thus making it look and feel freshly washed again. Dry shampoo absorbs excess sebum and other oils from your roots, freshens up the rest of your hair, and leaves it smelling fresher.

Benefits of Using a Dry Shampoo:

• Saves time: Whenever there’s no time for a proper shampoo and blow-dry, dry shampoo is your friend and savior.
• It gives a silky texture to your hair
• It makes your hair look to have more volume
• It eliminates odor
• It conserves your hair color
• It also soothes the irritated or itchy scalp

homemade dry shampoo
Photo by Adobe Stock/kazmulka

Preparation of Dry Shampoo at Home

This homemade dry shampoo not only cleanses your hair of all the dirt but also leaves it smooth, shiny, and silky. It can be used for all hair types.

Ingredients:

• Acacia concinna or Shikakai powder – 1 cup
• Amla or Indian goose berry powder – 1 cup
• Hibiscus powder – 1 cup
• Reeth or soap nut powder – 1 cup
• Lavender essential oil – 4 drops

Directions:

Combine all ingredients well and store your all-natural, homemade dry shampoo in the container of your choice.

How to Use Dry Shampoo on Your Hair

Dry shampoo is always applied at the roots of the hair. Use a brush or a comb and separate sections of your hair, shaking the powder onto your scalp. Massage it into the surrounding hair and let it sit for approximately two minutes—just enough time to absorb all that oil! When you’re finished brush the dry shampoo through your hair until it is no longer visible.

Therapeutic Benefits of This Homemade Dry Shampoo

• The above recipe is simple and inexpensive.

• The Reeth or soap nut powder used here is a natural cleansing agent. It is highly recommended for oily hair and improves volume.

• Shikkai powder Is both a cleanser and mild conditioner. It promotes hair growth, strengthens hair roots, improves dandruff, and can help add volume and shine. It is ideal for dry hair.

• Hibiscus powder promotes healthy hair growth, prevents hair loss, and thickens hair. It will impart a burgundy to black cherry color, so may not be suited for lighter hair colors.

• Amla powder stimulates hair growth, prevents graying, and strengthens hair at the root.

• Lavender oil is nourishing and gives a pleasant smell to the dry shampoo powder.

Tackle Dry Hair and Scalp Problems with Ayurveda

Are you worried about your dry hair? Dreaming of luxurious, silky hair is common in women of all ages.

Let me explain the top causes of dry hair first.

  • Hair has no natural lubrication. It relies on oils made in the hair root to stay moisturized and looking lustrous. Sometimes, the hair root/scalp will not have enough oil production for making your skin soft and shiny.
  • Each strand of healthy hair has a protective layer called the cuticle. In a healthy cuticle, the layers lie tightly together and keep moisture in. When a cuticle’s layers separate and peel away from hair, its ability to hold moisture is compromised and some oil escapes.
  • Usage of harsh shampoos and hair grooming products
  • Over-use of hair grooming products with chemicals, like hair dyes, relaxers, and perm
  • Using hot tools, such as blow dryers, flat irons, and curling irons
  • Improper diet
  • Over exposure to sun and/or cold

three bottles of natural hair care products
Photo by Adobe Stock/nadisja

Ayurveda for Dry Hair

Ayurveda explains the cause of dry hair as excessive or imbalanced Vata. Excess Vata causes the hair to become dry, frizzy, brittle, and lusterless. It also causes hair to thin, fall out in clumps, become shorter and more difficult to grow out, and present with split ends.

Excessive Vata can also ruin your skin with dryness and eczema-like skin problems. The scalp might also be dry, which leads to hair that has less luster, more frizz, and ends that are not as strong and can split. As we age generally we have predominance of Vata in the body, age is also a factor which can lead to dry scalp and untamed hair.

Is it possible to address these imbalances and get a frizz free beautiful hair? I would say a big yes! 

If you are familiar with Ayurveda, you might know the Ayurveda daily rituals which have been explained in detail in ancient classics, which says that oiling your hair and body before a bath should be a daily routine. If it's not possible to oil your hair and scalp daily, do it thrice a week. Gently massage the scalp and hair roots with your fingertips for 10 minutes and wash off the oil with a mild/herbal shampoo.

Ayurvedic Hair Oil Treatments

What oil should be used? Either you can go for virgin coconut oil or jojoba oil to retain the natural moisture of scalp and hair, or medicated hair oil.

Try making my recipe for Bhringaraj Oil. You can even substitute the Bhringaraj with hibiscus or amla (Indian goose berry)

Here’s another simple hair oil recipe:

Hibiscus Oil: Take some coconut oil and heat it, add the juice extracted from hibiscus. Add mashed basil (Tulsi) leaves in this mixture. Heat the oil, until it starts to boil. Do not boil for too long. Cool the heated oil and filter it to remove the contents from the oil. Apply the warm hibiscus oil to the root of the hair. Massaging the hair regularly with this oil will ensure that the hair is revitalized, and Tulsi ensures the natural hair growth.

During my childhood days instead of using shampoo, hair was washed with hibiscus leaf juice. It acts as a natural conditioner and washes off excess oil from the hair.

Tips for Healthy Hair

Do not blow dry or use heated treatment to your hair much.

Avoid the use of chemical products in your hair, instead go for organic natural hair products.

Eat healthy. Minimize food with Vata aggravating properties. Go for fresh fruits and vegetables. Include plenty of leafy vegetables in diet. Stay hydrated, and drink plenty of water throughout the day. Include aloe juice in diet daily.

Taking Triphala internally can also ensure good hair nourishment and growth. You can either consume in the form of capsules, or 1 tsp Triphala powder at bedtime with warm water is good option.

Apply an herbal hair mask once a week.

Herbal Hair Mask Recipe

Supplies:

• Amla dried powder – 2 tbsp
• Triphala powder – 1 tbsp
• Thick yoghurt – 2 tbsp
• Aloevera juice – 2 tbsp
• Muslin cloth – to wrap the head

Instructions

Mix all the ingredients and make a thick consistency paste. Apply to the scalp and hair follicles and wrap the head with a muslin cloth. Leave for 20 minutes. Wash it off with herbal shampoo or hibiscus leaf juice.

The above remedies can completely help in improving your hair health and can leave a lustrous beautiful hair.

Top 5 Herbs for Beautiful Hair

Ayurveda considers the hair to be a byproduct of bone formation. The tissues which are responsible for forming bones are also responsible for hair growth. Hair loss is considered to be a problem of Pitta dosha in Ayurveda, and excess of Pitta dosha in the body is the chief cause of other hair problems. Explore five of the most popular and accessible herbs for achieving beautiful hair.

herbal hair care
Photo by Shutterstock

1. Bhringaraj - The King of Herbs

During my childhood days, this potent herb was readily available in our surrounding areas. I remember my mother preparing oil of this herb and applying it to our hair before each hair wash. At that time I was unaware of the potent benefits of this herb. The word Bhringaraj itself means the "king of herbs." True to it's name, not only does it help promote hair growth, it also reverses balding. It can be used to prevent premature graying, and is commonly available in powdered form and as an oil.

How to use Bhringaraj for hair growth?

Though the oil is readily available in markets, if you can get a handful of leaves or 5-6 tbsp of Bhringaraj powder, make a thick paste out of it with water. Apply it to your scalp and leave for 20 minutes. Wash it off afterwards with a mild shampoo. Do this three times a week and you can see the wonder in your hair. By doing this, your hair growth will be enhanced and the hair will be thick, smooth, and will not grey for long. It also improves your sleep due to the cooling effects of this herb.

2. Amla - The Indian gooseberry

Amla is good not only for your hair, but it's one of the most powerful rejuvenating herbs mentioned in classical Ayurveda textbooks. It's considered a Rasayana (Rejuvenative) and is effective in blood purification and indigestion. It's one among the constituent of Triphala.

How to use Amla for hair growth?

There is a traditional procedure called Thalapothichil in Ayurveda where a herbal paste is applied over the scalp and then the scalp is covered with plantain leaves. It's practically difficult to perform this procedure oneself with out the assistance of an expert Ayurveda practitioner, so instead what can be done is this: Take 3-4 tbsp of dried amla powder and soak in buttermilk over night. In the morning blend this mixture well and strain through a muslin cloth. Use this mixture for hair wash, once a week. This helps in preventing dandruff and other hair problems like split ends.

3. Neem

Regular use of neem on the scalp improves blood circulation and strengthens the roots which, in turn, promotes hair growth. It also helps in soothing the scalp and prevents burning sensations and dryness.

How to use Neem for hair care?

Neem can be used as a hair conditioner. Take a handful of neem leaves or 5-6 tbsp of neem powder. Boil the neem leaves in water for 15 minutes and then set it aside to cool. Once the solution is cool, strain the liquid. Collect the neem infused water in a jug and set it aside. Wash and condition your hair as usual, then pour the neem-infused water through it as a final rinse. Do this once a week.

4. Methi - Fenugreek

Methi is an excellent remedy for hair loss. It is also one of the best solutions for dandruff and is known for its ability to boost scalp health. In ancient Indian culture, Methi (or fenugreek) is given postpartum to ensure improved milk production and also to prevent postpartum hair loss. 

How to use Methi for dandruff ?

Roast 2 tbsp of methi in a pan and then grind it to get a fine powder. Collect the powder in a bowl and add some water to form a thick paste. Apply this paste to your scalp and hair. Leave it in for 20 minutes, then wash the hair.

5. Aloe Vera

Aloe Vera is a herb that helps to clean your system from within. It helps to remedy hair loss, boosts scalp health, and promotes hair growth.

How to use Aloe for hair growth?

Take 1/3 cup of Aloe Vera juice internally. Instead of this, you can also take 1 tbsp of Aloe Vera gel with a pinch of cumin three times a day for 3 months for hair loss control.

Alternatively, you can also add 2 tbsp of Aloe Vera gel with 1 tbsp coconut oil. Apply to scalp region and leave for 20 minutes, followed by a thorough rinse. Do this twice a week for wonderful outcome.

Most of the herbs mentioned here are readily available in most areas. Dealing with hair loss is tough, but with these treatments and handy tips, you can restore your hair to its former glory in no time. Consider Ayurveda for hair loss and let me know your thoughts after using these herbs.


All information and resources provided are based on the opinions and experiences of the author, unless otherwise noted. Information is intended to encourage readers to do their own research and come to their own conclusions, and should never substitute or replace the recommendations of a qualified healthcare provider. Always consult your physician before making changes to your diet, exercise, or general wellness plan, even when using holistic methods.







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