Imagine waking up the day after a grueling workout, and your muscles feel like they've been hit by a truck. It's a familiar feeling for many fitness enthusiasts, but what does it mean? Is Delayed Onset Muscle Soreness (DOMS) a promising sign of muscle growth, or is it simply a side effect of your body recovering from the strain? Today, we dive deep into the science behind DOMS to unveil the truth about its role in your fitness journey.
Did You Know?
Some genes affect how your body responds to training, including inflammatory responses and muscle fatigue. People carrying certain gene changes may be more prone to DOMS or exercise-induced muscle damage than others. Learn more
Delayed Onset Muscle Soreness or DOMS is muscle pain and stiffness that affects your body 12-24 hours after a workout.
These symptoms typically start to get better after 72 hours.
DOMS differs from pain during exercise, which might indicate injury.
It is most common in people who have just started or returned to exercise after a long gap.
DOMS can hinder your workout plans and fitness goals.
While local muscle pain is one of the main symptoms of DOMS, it can be much more than that:
Exercising puts physical stress on your muscles.
It creates microscopic tears in your muscle fibers.
As your muscles heal from this abnormal stress, inflammation causes soreness.
DOMS is the most common after eccentric workouts.
They include jogging downhill or lowering a barbell.
When you do these exercises, your muscles lengthen while contracting.
The severity of DOMS will depend on how hard you have worked out.
People often describe DOMS as a dull and aching sensation in the muscle group engaged in the workout. Some may also feel a "burning" sensation along with stiffness.
DOMS occurs when you put your body through sudden heavy exercise.
It safeguards your body from further pain and severe damage.
However, it is not necessarily a sign of muscle growth.
DOMS stops occurring quite quickly after your body gets used to strenuous workouts.
It is important to note that you can still achieve muscle growth without suffering from DOMS.
Studies indicate that genetics might play a part in the occurrence and severity of DOMS.
Women may experience less DOMS pain than men due to different inflammatory responses of the body.
Estrogen protects the body from muscle damage and inflammation.
One study showed that women on birth control had less muscle soreness after exercise than those without birth control.
The alpha-actinin-3 protein (ACTN3) gene is found in fast-twitch muscle fibers.
Fast twitch muscle fibers are essential for power and strength, as opposed to slow twitch muscle fibers needed for endurance.
ACTN3 gene reduces damage due to eccentric muscle contraction.
Humans have three types of ACTN3 genes: RR, XX, and RX.
People with the XX variant have a deficiency of the ACTN3 gene.
Deficiency of this gene might make a person more prone to suffer from DOMS.
The Myosin Light Chain Kinase (MLCK) gene may also play a part in muscle soreness.
Athletes were tested for this gene.
Those with a homozygous CC variant of this gene had less muscle soreness than those with a heterozygous CA variant.
The most significant risk for DOMS is starting an intense workout suddenly without a warmup.
However, some studies show that DOMS affects men more than women.
A lower blood creatine kinase level can lead to lesser DOMS.
Women typically have less CK enzyme in their blood than men.
The presence of specific genes also increases the risk of DOMS.
Here's How You Can Still Get Fitness Insights
Usually, the pain and discomfort of DOMS fade after 72 hours of onset.
However, if you want to ease the pain and discomfort, here are some tips that can help:
While working out with DOMS can seem very exhausting, low-impact cardio, like brisk walking or swimming, can actually promote recovery.
Even stretching exercises like yoga can help alleviate t
While it might be impossible to avoid DOMS, it might be possible to reduce its intensity.
Here are some tips to avoid DOMS:
Delayed Onset Muscle Soreness or DOMS often affects those who suddenly start working out.
Muscle pain and stiffness occur 12-24 hours after a workout.
Many people say that DOMS is a sign of muscle growth.
However, new studies show it might not be a sign of muscle growth.
Some genes are associated with an increased risk of DOMS.
Gender also plays a role when it comes to the severity of DOMS.
Doing proper warmups before starting any exercise and using OTC and massage therapy might help counter symptoms of DOMS.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830646/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4983298/
https://www.medicalnewstoday.com/articles/delayed-onset-muscle-soreness/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250256/
Despite affecting 176 million people worldwide, very little is known about the cause of endometriosis. The path to diagnosis is notoriously lengthy, averaging five years, as symptoms are often dismissed as "normal" or something one must simply endure. This delay and misunderstanding underscore a critical gap in awareness and knowledge about endometriosis. Management and treatment of this condition involve understanding the root cause. Recent studies indicate that there may be a genetic component at play. This article explores what this means and further touches upon hereditary factors and tips to lower endometriosis risk.
About Xcode Life
Endometriosis is when tissues lining the uterus start growing outside the uterus.
The function of endometrial tissue is to line the uterus.
This layer of tissue grows, thickens, and ultimately breaks down during every menstrual cycle.
However, in endometriosis, this same tissue starts growing on ovaries and fallopian tubes and does not leave the body.
This condition can cause pain and issues with fertility.
Endometriosis can show a variety of symptoms:
The specific cause of endometriosis is unknown.
However, genetic predisposition can make you prone to developing this disease.
Other risk factors include:
Studies report that those with a family history of endometriosis are more likely to have the condition themselves, suggesting a genetic component to this condition.
However, more research is needed to identify the genes underlying this condition and establish any inheritance patterns.
The following sections explain what we know so far regarding the genetic nature of endometriosis.
Studies have found that women who have a close female relative who has endometriosis are 5 to 7 times more likely to suffer from the condition themselves.
Endometriosis that occurs in families tends to be more severe than sporadic cases.
Scientists continue to look for specific genes that cause endometriosis.
In a study published in 2019, researchers identified more than two dozen genes that have been linked to endometriosis.
However, no specific gene that causes the disease was identified.
Instead, scientists have found that endometriosis is caused due to a complex interaction between genes.
Let’s explore some of the genes identified in this study and how they can potentially contribute to endometriosis:
| Gene(s) | Association With Endometriosis |
| HOXA10 & HOXA11 | HOXA genes are crucial for normal uterine development and attachment of fertilized egg to the endometrium. Decreased levels may lead to impaired implantation and increased endometriosis risk. |
| LIF & BTEB1 | LIF is involved in embryo implantation and inflammation regulation, while reduced BTEB1 levels may affect cell proliferation and differentiation, potentially contributing to endometriosis development. |
| p27 gene (V109G polymorphism) | The p27 gene controls cell cycle progression. The V109G polymorphism is associated with increased endometriosis risk, possibly altering cell cycle regulation and leading to abnormal cell growth in the endometrium. |
| PLA2G2A (763C>G polymorphism) | This gene promotes cell proliferation. The 763C>G polymorphism in Iranian women is linked to endometriosis, suggesting that altered PLA2G2A activity may influence cell growth and tissue invasion in the endometrium. |
| KAZN | It affects cell adhesion mechanisms, potentially influencing the attachment of endometrial cells outside the uterus and the formation of endometriotic lesions. |
Endometriosis can run in families, meaning that you have an increased risk of having this condition if any of your close female relatives have it.
Endometriosis is inherited in a polygenic or multifactorial way.
This means that multiple genes are involved in influencing your likelihood of developing endometriosis.
How Polygenic Inheritance Works
Scientists have found that endometriosis is inherited in a multifactorial way.
This means no one specific "endometriosis gene" determines if you will have endometriosis.
The effect of multiple genes together contributes to the risk - all these genes have certain changes called variations, each of which contributes a small percentage of risk.
However, when these small risks are cumulatively considered, it can result in a high risk for endometriosis.
This is called polygenic inheritance, which talks about inheriting multiple gene changes associated with the risk.
If you inherit only 1-2, your risk may be low to moderate. However, if you inherit multiple, then your risk may be on the higher side.
It is also important to understand that genes alone do not influence if you will have endometriosis.
Environmental factors, too, play a part in it, and the interaction of your genes with the environment ultimately determines if you will have the condition.
There is no evidence to suggest that you can prevent endometriosis.
However, you can lower your chances of having the condition if it runs in your family.
Endometriosis depends on estrogen concentration in the body, and you can lower levels of this hormone using these strategies:
Other ways to lower your risk include:
Endometriosis can cause fertility problems.
If you have endometriosis and are trying to get pregnant, consult a doctor.
You might need surgery to remove endometrial tissue.
Your chances of getting endometriosis increase seven times if your mother or any other first-degree female relative has it.
However, it doesn't doesn't mean that you are bound to have it.
Inheritance of endometriosis is a complex phenomenon and depends on several genetic and environmental factors.
Endometriosis may not always occur, even if it runs in your family.
Endometriosis is diagnosed using the patient's clinical symptoms and a pelvic ultrasound.
Immunological and genetic tests can be performed to confirm if a person has endometriosis.
However, they can't diagnose definitively since a single gene does not cause endometriosis.
Endometriosis is a condition that affects millions of women worldwide every year.
However, doctors and scientists are still not sure what causes it.
This leads to delayed diagnosis and women not getting adequate treatment.
But now, new studies show that endometriosis is genetic.
It has a complex inheritance pattern and runs in families.
However, due to its complex pattern of inheritance that depends on multiple genes, there's no specific genetic test to determine if someone will have endometriosis.
However, this key finding is that endometriosis will help women get treated for this condition faster and more effectively.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4346178/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6447774/
https://pubmed.ncbi.nlm.nih.gov/26947452/
https://www.medicalnewstoday.com/articles/is-endometriosis-hereditary
https://www.who.int/news-room/fact-sheets/detail/endometriosis
https://www.nhs.uk/conditions/endometriosis/
The mantra "eat your greens" is a cornerstone of healthy living advice, highlighting the essential nutrients like vitamins, minerals, antioxidants, and fiber found in green vegetables and fruits. These components are crucial for maintaining a healthy lifestyle. However, in today's fast-moving world, there's a constant search for a nutritional shortcut that can deliver these benefits more conveniently. Enter liquid chlorophyll, which has emerged as a popular wellness trend. Touted by celebrities and influencers on social media for its wide array of health benefits, including boosting energy levels and its cancer-fighting properties, this drink has sparked interest and debate. But is it truly the miracle supplement many claim it to be? This article delves into whether liquid chlorophyll can stand up to the claims and examines if it's the modern equivalent of green juice.
Chlorophyll is the green, photosensitive pigment in plants that helps them prepare food.
It contains vitamins, minerals, and antioxidants.
For this reason, it is said to be therapeutic for the body.
The best way to experience the health benefits of chlorophyll is by eating your greens.
However, there are several supplements containing chlorophyll available for consumption.
They contain chlorophyllin, a semi-synthetic form of chlorophyll, and are available in liquid, powder, and tablet forms.
The liquid version of chlorophyllin supplements is called liquid chlorophyll.
Chlorophyll supplements may be more effective because chlorophyll in plants may not survive digestion or be adequately absorbed.
Besides chlorophyllin, chlorophyll supplements also contain copper and magnesium.
Liquid chlorophyll is marketed as the next best thing among nutritional supplements due to its potential health benefits.
Here are some possible health benefits:
Liquid chlorophyll is said to be a good source of antioxidants, which helps fight against oxidative damage. This has been linked to anti-cancer properties. However, no human studies have validated this.
Studies suggest that chlorophyll may help improve white blood cell production, which is the cornerstone of our bodies' immune system.
The synthetic form, chlorophyllin, has shown possible wound-healing effects by reducing inflammation and bacterial growth on the site of injury.
The mechanism behind this property is unclear. By fixing the digestive system, it may reduce both bad breath and body odor. However, no studies support this claim.
Liquid chlorophyll may have a positive effect on the gut bacteria and hence may boost the digestion process. Further, it can also increase the frequency of bowel movements, which may be particularly useful for those suffering from constipation.
Despite the several claims about the health benefits of liquid chlorophyll, it is important to understand that there is minimal evidence to back them.
Research has been primarily done on its topical use, and some studies have shown that it may be useful in acne treatment.
However, according to experts, more studies are required to make definitive recommendations.
Further, no amount of liquid chlorophyll can replace a healthy diet that includes adequate portions of leafy greens, fruits, whole grains, and healthy fats.
Chlorophyll liquid supplements are better than other forms, like tablets and powder, as they are absorbed by the body more easily.
Though consuming it has no significant risks, some people may experience nausea or diarrhea.
Always consult with your doctor before taking liquid chlorophyll or chlorophyll supplements.
Chlorophyll supplements are available in liquid, tablet, and powder forms.
These supplements are available in a wide range of strength and formulations.
Chlorophyll supplements are usually safe and have the recommended dosage mentioned on their packaging.
If you experience any reaction or side effects from the chlorophyll supplements, discontinue them and consult your doctor immediately.
There is no recommended dosage or frequency of taking liquid chlorophyll.
If you are taking liquid chlorophyll, avoid taking the following medications:
Since there is limited research on the consumption of liquid chlorophyll, there isn’t a recommended dosage.
Dietary Guidelines for Americans 2020-2025 says adults should consume 2 to 3 cups of vegetables daily.
Always consult your doctor for the recommended dosage for you.
Liquid chlorophyll is available in bottles.
Depending on your chosen brand, the method of consumption may vary.
Some brands recommend you take the liquid directly from the bottle, while others may require you to mix the supplement with water or juice.
Liquid chlorophyll and other forms of chlorophyll supplements have been used for several decades.
No significant side effects have been reported so far.
Researchers have not found toxic effects of chlorophyll on humans but recommend moderate consumption.
A few side effects that may occur in some individuals include:
Liquid chlorophyll may interact with some medications and nutritional supplements.
Though there is no list of drug interactions with liquid chlorophyll, always inform your doctor about all the medicines you are taking.
This will help your doctor determine if liquid chlorophyll is safe for you.
Also, there is limited research on its effects on pregnant and breastfeeding women.
So, if you are pregnant or breastfeeding, check with your healthcare provider before consuming it.
Since liquid chlorophyll is semi-synthetic in nature, it does expire.
Always check the bottle and/or product packaging for the product's expiry date.
The best alternative to liquid chlorophyll is consuming green vegetables rich in the pigment.
A few vegetables that are rich in chlorophyll include:
Besides chlorophyll, these green vegetables are rich in fiber, vitamins, and minerals sources.
The 23andMe+ Total Health membership is a new service of the 23andMe genomics brand.
This one-of-a-kind membership will include all the features and reports of their 23andMe+ premium package, along with exome sequencing, biannual blood testing, and virtual clinical consultation options.
According to the brand, this package would focus on ongoing prevention and early detection of inherited health conditions.
Did You Know?
You can log in to your 23andMe account & download your DNA data. Upload it to Xcode for insights into 700+ health and wellness traits at 55% OFF!
23andMe is a personal genomics company that offers direct-to-consumer genetic testing kits and services for consumers worldwide.
Like other personal genomic brands, 23andMe collects saliva samples to generate ancestry, health predisposition, carrier status, wellness, traits, and pharmacogenetic reports.
One of the popular services of this brand is the 23andMe+ Premium membership, which includes ancestry, health, and traits reports.
This annual membership costs $298/year, with the membership renewed at $69/year from the second year onwards.
The 23andMe+ Total Health package is a newer addition that includes all Premium service features and three additional services - exome sequencing, biannual blood testing, and virtual consultations with certified genetic-based clinicians.
According to 23andMe, this Total Health package will focus on personalized recommendations for prevention and early detection of more than 55 health conditions caused by variations in about 100 genes.
The following are four significant features of 23andMe+ Total Health.
Exome sequencing is a genetic testing technique that focuses on exomes.
Exomes comprise about 1% of the human genome and are protein-coding regions of genes.
Studies show that many of the known mutations occur in the exomes, making exome sequencing an effective method to identify the risk of certain genetically occurring diseases.
23andMe’s exome sequencing looks for over 55 health conditions that could be caused by gene mutations.
Members may request an in-person blood test up to twice a year.
Initiated by an in-house clinician, the test would include 55+ biomarkers, including a comprehensive metabolic panel, complete blood count panel, advanced lipid panel, and endocrine tests.
The results of the blood test would be available on the 23andMe app.
Members would have a dedicated clinician to help discuss genetic reports, blood test results, and preventive health measures.
Limited virtual consultations and unlimited message options are available.
The 23andMe+ Total Health package will include everything the 23andMe+ premium membership offers.
This includes 190+ genotyping reports, 50+ ancestry reports, enhanced ancestry finder features, 40+ health disposition reports, 45+ carrier status traits, 10+ wellness traits, six pharmacogenetics traits, and 30+ other traits.
Apart from these, 23andMe has recently included two additional features for premium members - health tracks and personalized health action recommendations.
Everyone's reading: Unable To Access 23andMe Raw Data? This Is What You Can Do.
The following people may be unable to avail of the 23andMe+ Total Health service.
Also, for now, the 23andMe+ Total Health plan is only available for new and non-genotyped customers.
Existing members may have to wait until spring 2024 to integrate this service into their membership.
The 23andMe+ Total Health membership will cost $1,188/year.
New and non-genotyped customers 18 years or older living in the United States (except in HI, NJ, NY, OK, RI, and US territories) can opt for 23andMe+ Total Health.
If you are an existing customer, you may have to wait until Spring 2024 to add the services to your current account.
After the purchase, they will receive the home kit that will give further instructions to activate the membership.
Customers can cancel their membership by logging into their account and navigating to the accounts settings page.
Cancellations will be processed at the end of the next billing cycle.
https://pubmed.ncbi.nlm.nih.gov/19684571/
https://medlineplus.gov/genetics/understanding/testing/sequencing/
Beyond vitamin C serums and retinoid creams, we are now stepping into another realm of skincare: LED light therapies. If you are someone who keeps up with skincare trends, you’ll probably already know that LED masks have quickly become celeb faves. Among the different color light therapies, red and blue are the ones commonly used. So, how do these work? Let’s dive right into the red light vs blue light therapy battle and see which one may suit your needs.
LED light therapy is a new-age technology used to treat various skin conditions.
LED light therapies come in different types, with red and blue light therapy being the most common.
LED Light therapy uses low-level light in different wavelengths and colors.
Each color targets skin issues at different depths.
For instance, blue light treats the uppermost layer of the skin, while red light travels deeper into the skin.
LED light therapy is helpful in treating many health conditions, such as:
LED light therapy has been found to be helpful in the treatment of superficial basal cell carcinoma in some people.
Depending upon the type of condition and the depth of penetration required to treat it, doctors choose an appropriate wavelength of light.
The wavelength of light corresponds to visible colors.
Based on this, there are different types of LED light therapies:
Red and blue LED light therapy are the most commonly used.
Collagen is responsible for younger-looking skin that reduces with age.
During treatment, most specialists use a combination of LED light therapies.
Red light therapy is a type of phototherapy that uses the red light spectrum.
Red light therapy promotes cell response in the body and increases cellular turnover.
It also boosts collagen production.
Red light is said to penetrate the mitochondria in the cells, increasing their function.
As a result, cell energy increases, bringing about cell rejuvenation and damage repair.
Red light therapy stimulates the body’s natural healing process, making skin cells healthier.
Red light therapy has been used in dermatology for years to treat many skin conditions.
It is effective in treating
Red light therapy also promotes wound healing.
Since red light therapy promotes collagen production, it may help reduce fine lines, wrinkles, and other signs of aging (dark spots, hyperpigmentation, etc.)
Blue light therapy uses the purple-blue light from the spectrum to treat skin conditions.
Blue light LED is used to treat superficial skin conditions as it does not penetrate the deeper layers.
It is usually combined with other skin treatments like microdermabrasion and chemical peels for increased effectiveness.
Blue light therapy is sought after as it can kill acne-causing bacteria P. acnes, which live on the skin's surface.
Blue light therapy helps treat
(tabulate the differences on what it treats, how it works, benefits, cons, costs, etc.
| Red Light Therapy | Blue Light Therapy | |
| Depth | Longer wavelength of light, therefore, reaches deeper layers of the skin Between 630 to 670 nanometers (nm) | Shortest wavelength, therefore, treats superficial skin conditions Between 400-495 nanometers (nm) |
| What does it treat? | Improves skin tone and texture Reduces skin irritation and redness Fades scars Minimizes pores | Treats and prevents acne Reduces inflammation Treats and minimizes skin discoloration Minimizes pores |
| How it works | Boosts blood flow Stimulates collagen production Increases cell energy, stimulating cell rejuvenation | Reduces inflammation in the keratinocytes (common in the outer layers of the skin) Kills acne-causing P.acnes |
| Benefits | Best to rejuvenate aging skin Has a wide range of applications | Best for treatment and prevention of acne |
| Drawbacks | Some people may develop burns, blisters, or lesions if the red light therapy device is used for longer than 30 minutes or if the device is damaged. | It is currently being studied to reduce acne breakouts. Overexposure may contribute to accelerated skin aging, uneven pigmentation, and melasma. |
| Cost | $25-$175 per session At-home device cost: $300-$3,000 | $400-$1,000 |
Ted and blue light therapies have their benefits and drawbacks.
Both these therapies have similar efficacies in treating mild-to-moderate acne vulgaris.
Red light therapy has advantages, with fewer adverse reactions compared to blue light.
Which is better? Well, combining red and blue light therapies can produce the best results.
Most dermatologists will use a combination of red and blue light therapy.
While blue light can take care of the conditions on the outermost layer of the skin, red light penetrates deeper into the skin to reduce oil or sebum production.
So, combining both red and blue light therapies is more effective in treating skin conditions.
Red and blue light therapies are safe and relatively risk-free. However, some people may experience a few side effects, such as
Now and then, social media comes up with hacks and tricks claimed to be "life-changing." Usually, there is no credible research to back up such wild claims. Worse, sometimes, these hacks end up harming people more than doing anything beneficial. A recent hack is a mocktail that claims to help you sleep better, made famous on TikTok. Called the Sleepy Girl Mocktail, it has garnered millions of views on this platform, and users claim this magic potion helps you sleep better. While the ingredients seem promising, experts are skeptical. So, what is the truth? Does the Sleepy Girl Mocktail really help you sleep better?
Did You Know?
Genetics is one of the biggest influencers of sleep. Certain genes affect the sleep cycle, time taken to fall asleep, tendency to nap risk of snoring or apnea, sleep duration, deep sleep, and much more. It is now possible to understand the genetic intricacies of sleep and improve your sleep health for good using your existing ancestry genetic test DNA data.
Learn more.
The Sleepy Girl Mocktail is the newest sleep aid that is doing the rounds on TikTok.
It's a drink made from magnesium powder, tart cherry juice, and soda that users say lets them sleep better.
The recipe was first posted on TikTok by Gracie Norton in 2023.
Since then, it has gained 58 million views on that platform.
The two main ingredients in the Sleepy Girl Mocktail, tart cherry juice and magnesium powder, have been shown to promote sleep.
The Sleepy Girl Mocktail might be beneficial for sleep.
Both magnesium and tart cherry juice, the main ingredients of the Sleepy Girl Mocktail, have some benefits for good sleep.
However, more evidence is required to support the claim.
Another Interesting Read For You: The Top 3 Methods To Fall Asleep Faster
The ingredients in the Sleepy Girl Mocktail may help you sleep better.
The magnesium in this mocktail might help counter deficiencies and increase the production of GABA, a neurotransmitter that helps keep anxiety and stress at bay.
The melatonin in tart cherry juice can help induce sleep.
However, experts are not sold on the idea of this mocktail being an effective sleep aid.
In fact, some amount of the placebo effect may play into this.
If you regularly make this mocktail and consume it before bedtime, your brain may be tricked into making an association between both.
So whenever you make this mocktail, your brain starts sending signals to the, you signal to your body that it's time to fall asleep.
It becomes a part of your bedtime routine that relaxes and helps you unwind.
This eventually leads to sound sleep rather than the drink itself.
Here's the recipe for the "Sleepy Girl Mocktail.":
Despite its apparent health benefits, doctors and experts don't recommend relying solely on the Sleepy Girl Mocktail for sleep.
This is because numerous factors like diet, physical activity, stress levels, hydration, etc. can affect sleep.
While the magnesium and tart cherry juice might help some of these, not all can be solved with this mocktail.
Further, there is little only scientific evidence to back the claims being made on social media about this miracle concoction.
Pairing it with other good sleep habits, such as staying away from devices just before sleep or creating a calm environment in the bedroom, can help you sleep better.
Although the effectiveness of the Sleepy Girl Mocktail is questionable, the concoction is unlikely to cause any harm.
However, that does not mean you can consume large quantities of it without any side effects.
There are no serious health risks associated with the Sleepy Girl Mocktail.
So it can be safe to use everyday.
However, if you have a health condition that makes consuming either magnesium or tart cherry juice risky, we advise consulting your doctor first.
It's a good idea to drink the Sleepy Girl Mocktail 2 hours before going to bed.
Remember to pair it with a bedtime routine to increase its effectiveness.
Besides the Sleepy Girl Mocktail, here are a few healthy habits to follow if you are trying to get better sleep:
The Sleepy Girl Mocktail is a concoction of tart cherry juice and magnesium powder that helps you sleep better.
Magnesium is a muscle relaxant and might help promote sleep.
Tart cherry juice contains small amounts of melatonin, a hormone that regulates the body's sleep cycle.
However, experts have differing views that this mocktail alone might solve your sleep problems.
They recommend pairing it with other good sleep habits.
If you have a medical condition that restricts you from consuming either magnesium or tart cherry juice, make sure to consult your doctor before drinking this mocktail.
https://health.clevelandclinic.org/sleepy-girl-mocktail
