Simple Guide to Healthy Skin

If you don’t have time to follow an intensive skin care regime then don’t worry. Basic skincare and healthy lifestyle choices can keep your skin looking radiant and prevent common skin issues like blemishes and dryness.

Get started with this simple guide to healthy skin:

Tone, cleanse, and moisturize

Toning, cleansing, and moisturizing should form the basis of every skincare routine. You should cleanse and moisturize your skin every morning and evening to keep it hydrated and supple. Always remove makeup from your face before you go to bed as it can cause damage to your skin during the night if left on.

You should also choose skincare products that are formulated for your specific skin type. Skincare experts at Tatcha recommend using the blotting method to determine your skin type.

Blotting method

  • Press a piece of blotting paper to different areas of your face.
  • Hold the sheet up to the light and look at how much oil is visible.
  • If the blotting paper has hardly any oil, then you have dry skin.
  • If the blotting paper has lots of oil, then you have oily skin.
  • If the blotting paper has some oil from your nose and forehead, then you have combination skin.

Target skin concerns

Perfect skin is a rarity, and most people have skin concerns like blemishes, acne, or dryness. Fortunately, a fantastic variety of skincare products and treatments are designed to target these issues and improve skin health. For instance, an LED facial uses light therapy to tone and remove bacteria from your skin. This can help to reduce acne, redness, and sensitivity.

Herbal remedies like CBD oil can also target skin concerns and are especially beneficial for sensitive skin types. There is some evidence to suggest that CBD can reduce inflammation and improve skin conditions like acne and eczema. If you want to experiment with CBD skincare products, then make sure that you buy from a reputable store like Simply CBD.

Eat a healthy diet

What you eat shows up in your skin, and an unhealthy diet can cause skin issues like blemishes and breakouts. Make sure that you eat lots of nutritious fruit and vegetables and foods containing antioxidants and healthy fats.

The best foods for healthy radiant skin are avocados, flaxseeds, leafy greens, natural yogurt, and green tea. You should also make sure you’re drinking enough water to keep your skin hydrated.

Protect your skin from the sun

Exposure to the sun’s UV rays can accelerate the skin’s natural aging process and cause skin cancer. Therefore, you should protect your skin from the sun by wearing protection every day. Dermatologists recommend wearing a sun protection factor (SPF) of at least 30 for daily use and a product with an SPF 50 or higher if you spend lots of time outdoors.

Final thoughts

Following a good skincare routine is the easiest way to keep your skin healthy and beautiful. Good skincare doesn’t have to be complicated or time-consuming. Follow this simple guide to improve your skin’s health and achieve a fresh, radiant complexion.

 

How to Get into Exercise

It is without a doubt that one of the best ways a person can spend their free time is to exercise. The number of benefits that exercise has is undeniable. From both a mental and physical standpoint, you will without definitely thank yourself for the hard work you put in from working out. You will become fitter and stronger as well as achieving a more ideal physique for yourself. The exercise will also help to release endorphins which will benefit your mental health.

However, as great as exercise is, it is one of the harder things to pick up as a hobby. Due to the nature of it, it is a very tiring way to spend your time. It requires a lot of effort to workout out properly, which people are often deterred by. People who are able to exercise regularly do so with a lot of different things to help them. If you are struggling to get into exercise, you might want to try some of the following tips.

Deal With Injuries and Pain

For people starting out in the world of exercise, it can be very easy to sustain an injury or feel pain. It’s also common for people to naturally have pain that can prohibit them from working out to the full extent of their capabilities. This is why you should focus on trying to eliminate these injuries and pains prior to committing to exercise. If not, you will just find it very difficult to work out as well as increasing the chance of worsening that injury. For example, trigger point therapy St Louis is a great way to address any knee pain that might be bothering you.

Start With a Friend

There is no reason why you have to start your fitness journey alone. Starting with a friend is one of the most enjoyable things you can do in regard to your exercise. Whether they are brand new to the pastime or showing you the ropes, there are benefits either way. This is also great for people who are a little bit anxious about working out in public or exercising wrong. Having a friend by your side could really give you the confidence you need to tackle your goals.

Go at Your Own Pace

A big problem a lot of people will have in all different types of exercise is trying to catch up. They feel as if they have to perform to a certain level in order to look good. However, that is definitely not the case. It is important you go at your own pace. This way, you can really focus on getting things right and you are not risking damaging your own body. Pushing your body hard and trying to get it to do things you are not capable of is very different. It’s important to remember that no one is paying attention to how much you can lift, run, or do at the start of your fitness goals. Everyone was a beginner once, and you will likely look worse if you try to go beyond your capabilities.

Skincare Guide: How to Reduce Signs of Aging

You’re only as young as you feel, but your skin can often have other plans. Without a proper skincare routine and smart choices regarding your lifestyle, your skin can easily make you look a lot older than you are.

Trying to reduce the signs of aging, especially as a preventative measure, is something many people aim to achieve, and it’s something a good skincare routine can make possible.

What are the Signs of Skin Aging?

Just some of the signs of aging on your skin include:

  • Dull skin
  • Fine lines
  • Wrinkles
  • Sun damage
  • Visible pores
  • Age spots
  • Dry skin

How to Reduce Signs of Aging

  • Stop Smoking and Take Care with Alcohol

Apart from all the other health risks associated with smoking, it can also result in dullness of skin and complexion and contribute to skin aging. Coupled with another bad habit — drinking alcohol — this can be detrimental to your skin. Alcohol dehydrates you, which means less hydrated skin, too. To give your skin the best chance, ditch the cigarettes and also try to moderate your alcohol consumption.

  • Wear Sunglasses

If your face is constantly frowning or squinting against the bright light, your skin is going to suffer for it. This can increase the chances of lines and wrinkles in the same places over time. Wearing sunglasses will help you avoid squinting and protect your eyes at the same time.

  • Try for Professional Treatments

There is a lot you can do to promote better skin health, but that doesn’t mean that more professional treatments can’t help give your skin a boost, either. You can make an appointment with a dermatologist, book yourself in for regular facials, and even use skincare technology at home to help care for skin, like NuFACE.

  • Protect Your Skin Against the Sun

This applies to both natural sunlight and if you’re a fan of tanning beds. Exposure to UV rays can be harmful to your skin and not just on your face. Always make sure to apply sunscreen whenever you’re going to be spending time out in direct sunlight, and opt for a self-tanner if you can instead of spending time on sunbeds. Covering up your skin, such as with long-sleeved clothing and hats, can also help to keep the light off your skin.

  • Know When to Wash Your Face

Washing and cleansing are an important part of your skincare routine, and it’s important to keep up with it. Washing your face in the morning and evening is essential, but you should always make sure to wash your face after sweating, too, whether after a workout or simply during a hot day. Leaving sweat on your skin can encourage irritation and promote skin blemishes or other problems, so keep it clean.

  • Get Started as Soon as Possible

Reducing the signs of aging doesn’t have to wait until they start to appear. The sooner you can think about better skincare habits, the better, and it’s generally a great idea to get started in your late 20’s or 30’s to give your skin the best chance for the future.

 

How to Reduce Personal Stress

Life isn’t exactly easy all the time. If it were, it would probably be a bit boring, not to mention that a person’s personality wouldn’t be as uniquely shaped. However, there are some things that are worth reducing in terms of negative incidents. One example of this is when a stressful event occurs. Unfortunately, there aren’t many benefits to stress, if any. However, depending on how a person can deal with stress can really make them a strong person. After all, considering it is inevitable, it is worth spending some time investing some time in learning how to deal with stress.

The less stress in your life, the better. Although it cannot be controlled a lot of the time, there are some things you can do to reduce your personal stress. The events might still occur, but how they affect you can be different. If this is something you want to achieve, here are some examples of how to reduce personal stress.

Family is Important

Family is one of the most important things in life, no matter who you are. This is why it is important to remember that your family will likely always be there to support you. If you really need someone to talk to, don’t be reluctant to call up a family member and just talk things out. This can be a massive stress relief for many people and is something that isn’t utilized as much as it should be.

On the other hand, family members can cause you stress too. One of the most common instances of this is when a loved one falls sick. This can often be stressful and frustrating as you feel like there is not much you can do. The truth is, sometimes there isn’t. You might feel some relief if you put them in the hands of a medical expert. The likes of hospice in San Diego can really give you peace of mind in regards to the care of your loved ones.

Learn How to Productively Distract Yourself

When it comes to your own personal stress, many people want to try and tackle these issues on their own, which is fine when you know how to do so properly. One great method is to learn how to distract yourself. You can do this by throwing yourself into a productive product such as DIY or writing. Another way you can do this is by meeting up with friends or getting invested in new hobbies.

Try to Stay Patient and Calm

When stressful situations arise, it is important to try and stay patient and calm. Although this is easier said than done, it is the best way of addressing these situations. If you work yourself up, the problem is only going to escalate, and you will feel worse. If you can teach yourself to be patient and calm-minded, you will quickly find that these tough situations won’t seem as challenging. It might be difficult, but it is definitely worth your time.

 

4 Tips For Living With Depression

Dealing with depression is more than just a challenge.— it can be downright debilitating and even stop you from being able to carry out normal day-to-day tasks like going to work or taking a shower.

When you can’t work due to a serious condition like depression, then something as simple as getting out of bed in the morning seems monumental. While you may not be able to rid your life of depression entirely, there are some ways to cope with it and find happiness in life despite the struggles you may have. If you’re someone that grapples with depression, here are some of the best tips to live your best life.

Limit Your Exposure To Stress

It’s important that you try to eliminate triggers as much as possible from your life. Try to expose yourself only to people and activities that bring out the best in you. If you live an extremely stressful lifestyle, then it will be that much more difficult to face challenges with the added pressure of depression.

While you can’t eliminate stress entirely from your day-to-day life, you can reduce your exposure to it. Be selective about who you spend your time with and what activities you take part in. The less negativity you expose yourself to the less you risk falling into a state of emotional bankruptcy.

Get Support

One of the best things that you can do is create a network of loved ones to support you when you need it most. Even though you may be tempted to try and cope alone, it’s critical that you reach out for support. Not everyone is comfortable going to a support group or seeking therapy, so friends can be a great way to express your feelings and meet your emotional needs.

Treat Your Body Well

They say that in many ways your mental state is a reflection of your physical state. Treat your body with respect, and you will be much more equipped to handle the challenges that come along with depression. Research reveals that the more exercise you engage in, the less prone you are to depression.

If you live a very sedentary lifestyle and suffer frequently from bouts of depression, then consider incorporating physical activity into your daily life. In addition to physical exercise, you should also fill your body full of nutrient-rich foods instead of processed fatty ones. Not only will you feel more confident with a stronger well-nourished body, but you also have essential vitamins that your body needs to stay healthy.

Avoid Negative Patterns

Sometimes we find ourselves in a spiral of depression as a result of negative patterns. Negative patterns may change from person to person depending on their individual lifestyle. For some people, it may be toxic relationships, while for other people it may be a job they need to quit. Whatever you do, avoid negative and toxic behaviors that could be contributing to your depression.

When Do You Need A Food Doctor?

Aching feet can always appear. We all experience them at one point in our life. Sometimes, our feet ache following a very long day at work. In other cases, some blisters appear simply because we ran too much. But, do you know when it is time to visit foot doctors in Dallas TX?

Our feet are very important. They can be affected by pain and so many other problems. All of these might affect mobility and reduce life quality in a very significant way. Even if all this is true, few people actually offer feet the true care that is deserved.

Unfortunately, people often ignore feet. They simply do not look at them so it is very difficult to notice that some issues are developing. With this in mind, here are some vital things you absolutely need to be aware of.

Time Is Very Important

With most foot problems and injuries, if you wait for way too long, the problem can be exacerbated. There are numerous patients that visit foot doctors and disclose the fact that they have been having problems for a long time, sometimes even months. However, since they thought the problem would improve without intervention, nothing was done. The big problem with this approach is that it practically means a simple problem that could have been so easily fixed ended up becoming huge.

Do you have some sort of niggling pain? Just go and get it checked since it might be a sign of something really serious. Injuries, pain, and practically all feet changes might be serious problems, sometimes in other parts of the body.

Common Foot Problems

Foot pain can be caused due to several conditions. A very common pain you might feel is located in your heel. So, you should be aware of plantar fasciitis. This is a strain under your foot. Several others can be highlighted. But, when is it time to act?

If you just feel some pain in your feet because you had a very hard day at work, it is most likely not necessary to visit the foot doctor. However, you will need to make an appointment as soon as possible and visit the podiatrist when:

  • Hot or sharp pain is felt in the heel after standing up, even if you did rest.
  • Pain or difficulty appears when you try to put the foot down.
  • Pain that keeps bothering you for over 7 days.
  • Skin discoloration noticed on at least one of your feet.
  • Skin changes on your feet, like being colder or drier than normal.
  • Size changes or swollen feet.
  • Structure changes, like having a higher foot arch than normal.

The symptoms mentioned above might seem urgent but maybe they are not. However, when you have an intermittent problem, you need to get it solved as soon as you can.

Self-Diagnosis

Nowadays, more and more people self-diagnose. This is very easy to do when accessing the internet. The big problem is there are several foot conditions that have some similar symptoms. As a result, professionals need to check you out and see exactly what the condition is.

Can you know exactly what you are suffering from? This is practically impossible to do since you are not a doctor. Never self-diagnose. It is not a problem if you use the internet to find out more about the condition you are actually suffering from though. However, you should only trust those articles written by people that actually know what they are talking about. This practically includes only doctors. Never trust forum posts or what your friends tell you about your medical conditions since this can easily lead to huge problems in the future.

How To Simultaneously Increase Your Physical and Mental Health & Decrease Your Carbon Footprint

After the lockdown of 2020 and a large part of 2021, people of all shapes and sizes are reporting more than a little weight gain as well as, much more importantly, an overall significant decrease in their physical health and wellbeing.

Wonderfully, there are a plethora of ways that you can simultaneously increase the levels of your physical health. As a result, without even trying to, you will also drastically reduce your carbon footprint. What could be better?

For your reading pleasure, here is how to do just that.

Walk More!

Instead of driving to the store, or even taking public transportation, making the decision to have a family walk in the autumnal sunshine is considerably better for your health.

The benefits of regularly embarking on a walk include a decrease in your blood pressure, weight loss, a positive effect on your mental health and wellbeing, and the improved risk of cardiac factors such as high cholesterol. The added bonus is that you can play your part in reducing the damage motor vehicles cause to the environment at the same time as getting fit.

Eat well

One of the best ways that you can improve your physical and mental health is to eat better. Those who have a high-quality diet are less likely to experience depression, and when teens are 80% more likely to get depression without a good quality diet, this has never been more important. This means opting for organic brands and food – organic food is much better for the environment, too, so you are helping yourself, your family, and the earth. Fortunately, you don’t have to worry about the cost either, with this Thrive Market promo code shaving a discounted percentage of your orders.

Volunteer To Clean Local Parks & Beaches

Unfortunately, not everyone in your local area treats the environment as well as they should do. You only have to search for photographs of popular beach destinations or local woodlands and parks to see that, after a public holiday or particularly hot and sunny day, to see the disgustingly large amounts of litter left behind.

Joining a community group that focus on clearing up local parks, beaches, and other areas of the community is a great way to at least start to counteract the actions of these selfish people. Simultaneously, the fresh air in your lungs and the bending and lifting will build muscle tone, and the vitamin D from the sunshine will be gratefully received by your body.

Your Mental Health & Wellbeing

Thankfully and, frankly, long overdue, people’s mental health and wellbeing are finally being taken seriously by the mainstream media and large institutions and, as a result of this welcome shift in attitude, employers now have a legal obligation, rather than merely a moral or ethical one, to look after the mental health and wellbeing of their workforce.

However, your mental wellbeing is primarily in your own hands and, if you are aware enough to realize that it is the responsibility of every single human being to live an eco-friendly life wherever possible, it is important to highlight the copious benefits to both your mental health and the planet earth by helping to make a difference to the environment.

Physical activity encourages the brain to produce serotonin, the fundamental hormone lacking in people with low mood disorders. Additionally, exercise has been proven to sharpen memory skills, give you considerable more energy and focus, encourage feelings of positivity and provide you with a higher level of self-esteem.

4 Tips For Teaching Your Kids How to Cook

Let’s face it, one of the most basic and useful life skills there is cooking. If you can manage to teach your kids to cook, then you’ll set them up for success as adults. However, getting them as motivated to cook as they are to eat may not always be that simple. Kids can get easily distracted, and sometimes it’s way more fun tasting the final product than doing the actual work that it takes to create it. Fear not, parents— we’ve got you covered. Here are some of the best tips for teaching your kids to love cooking as much as you do.

Patience is a Virtue

One of the most important lessons that cooking can teach your child is the value of patience. Patience is an important part of the quality of whatever food you create. Teach your child to respect cooking times as well as cooling methods. The amount of time that you let something cool and the way that you cool it off can play a significant role in the overall outcome, so remind them that rushing can be disastrous in the kitchen! No one wants to eat a soggy cake!

Give Age-Appropriate Jobs

The jobs that you’re going to give your 12-year-old are not necessarily the same jobs that you’re going to give your 3-year-old in the kitchen. Give everyone their own job so that no one feels left out. Younger children can be given something simple like throwing empty packaging into the garbage can or handing you a spatula. Some things require more coordination and delicacy than others, so don’t make the mistake of giving a delicate task to a younger child who could potentially epically fail their mission. set them up for success!

Choose Recipes Together

Choosing recipes together can be a fun way to come up with different ideas for what you want to create together. Not to mention, it’s a lot more fun to eat something that you choose to create yourself. Ideally, you should choose recipes that are fairly easy for if you feel like you’re unfamiliar with the recipe then it could be challenging for you to explain the steps to your child.

Choose something that’s easy to understand and execute so that you don’t get frazzled trying to follow the recipe yourself. The idea is to have fun together, not get upset with your kids or stressed because you don’t understand the recipe.

Make it Fun

Don’t forget to make it fun. Put on music, dip your finger in ingredients, and dance around the kitchen! Don’t take yourself too seriously and enjoy the process! Above all, enjoy the final step of eating your creation!

Sleeping Great? 8 Potential Causes of Tired Eyes

If you often enjoy your recommended seven to nine hours of sleep per night, you might be unsure why you look the opposite of well-rested. If you’re bored of people saying you look tired or can’t fathom why you have developed shadows or bags underneath your lids, it is time to take action. Check out the following eight potential causes of your tired eyes:

  • Dehydration

As you will know, dehydration is dangerous, and it may cause serious health issues, such as urinary and kidney problems, low blood volume shock, seizures, and heat injury, which can even be fatal.

One of the biggest symptoms of dehydration is fatigue, which can cause you to develop tired-looking eyes. As dehydration will decrease your blood volume, your heart will no longer operate efficiently, which can result in exhaustion. The skin surrounding your eyes is sensitive to hydration, which is why it can lead to dark shadows.

  • The Aging Process

The aging process could be to blame for the dark circles around your eyes. As your skin will lose volume and elasticity, you might suddenly notice your eyes look more tired than they used to. It is due to fat wasting away in the face and a decrease in collagen production, which can lead to thinning skin and the development of dark circles. Plus, as the connective tissue will weaken with age, you are more likely to experience sagging or bags, which can make your eyes appear much heavier.

If you would like to banish the hooded, tired appearance, eyelid surgery in Atlanta, GA, could be an ideal solution for your needs. It can improve the quality of the skin surface, which will make you appear refreshed and youthful.

  • Fluid Retention

Fluid retention might make your eyes appear unnecessarily puffy each day. If your eyes often appear tired and puffy in the morning and then improve throughout the day, it is likely due to excessive salt consumption.

Too much sodium can increase fluid in the body outside of its cells. The extra fluid allows the body to retain salt for longer, which can cause the skin to appear puffy. For this reason, you might need to reduce your salt consumption, increase your water intake, and prop yourself up during sleep.

  • Eye Strain

Do you stare at a computer screen each working day? Maybe you are avoiding the eye doctor despite ailing vision. If you often squint when reading and checking distant signs or experience weary eyes at the end of the day, you are likely suffering from eye strain. The issue cannot only cause much discomfort, but the pressure can result in your blood vessels dilating around your eyes, which can lead to tired-looking eyes and dark circles.

Ease eye strain by taking a break from your computer screen every 20 minutes, and improve comfort by looking at an object that is 20 feet or more away. Also, organize an eye examination with a eye doctor, as you may need to wear glasses or contact lenses for reading, driving, or everyday activities.

  • Allergies

Do you have an allergy? If you answered yes, it could be the culprit of your sleepy appearance. Allergies will release histamine, a chemical that can cause the blood vessels to dilate and increased blood flow underneath the eyes.

As histamine can cause itchy eyes, it can lead to inflammation, swelling, and fluid retention by your eyes. Also, you can make dark circles and tiredness appear worse when scratching or rubbing your eyes. The good news is you can treat most allergies with antihistamine medications, which are available over-the-counter.

  • Chronic Dry Eye

Some people can struggle to produce sufficient tears, and the lack of moisture can make the eyes feel strained and tired. Other symptoms of chronic dry eye can include a burning or stinging sensation, dryness, or blurred vision episodes.

If you experience eye strain and believe you have a tear duct issue, talk to an eye doctor about your symptoms. Following an examination and diagnosis, they can choose the best treatment option to eliminate chronic dry eye, such as artificial tears.

  • Your Bone Structure

Your bone structure can determine the formation of dark circles under your eyes, which you might have had since childhood. Your skull contour and the fat underneath your skin can alter your complexion. If you have a deep tear trough, you could have a noticeable semicircle underneath your lower eyelid.

Also, you might have dark circles due to sunken eye sockets, as the bone structure shadow surrounding them can make your eyes appear darker. While you can’t change your bone structure, you can decrease the appearance of dark circles with effective concealers and by applying a cold compress to the area.

  • Excessive Coffee Consumption

Your morning cup of joe might perk you up in the morning, but your midday and afternoon coffees might make you appear tired. If you want to look fresh and awake each day, avoid drinking four or five cups of coffee a day, as it can make your eyes appear swollen.

Plus, excessive caffeine can cause dehydration, which can lead to a dull, tired complexion. Instead, you should stick to one or two cups per day and aim to drink more water. If you want a hot drink, make the switch to green tea, as it offers many antioxidants that can support healthy skin.

Conclusion

If you often enjoy a good night’s rest each night, the chances are one of the above issues is to blame for your sleepy appearance. The good news is that there is often an easy solution to the above issues, which can make you appear refreshed and youthful each day.

So, drink more water, reduce your salt and caffeine consumption, pick up a pack of antihistamines, or consider a surgical treatment to resolve the complaint. The actions could boost your confidence and make you look and feel younger than your years.

 

Minerals: Their Functions And Their Sources

When learning about how your body functions, the terms “vitamins” and “minerals” come up more than most. This is all with good reason, considering vitamins and minerals are what your body needs to function normally! This guide will be focusing on minerals in particular, establishing exactly what they are and why your body needs them.

What Are Minerals?

Just like vitamins, minerals are needed to support your body’s normal function. Your body needs large amounts of major minerals and smaller amounts of trace minerals, but both are just as important as each other.

Sourcing Minerals

There are several minerals out there, but in this guide, we will be taking you through six of the most well-known. You will learn a bit about each one, followed by where to find them.

  1. Calcium

Calcium is needed for the normal structure of bones and teeth. It also regulates the functioning of your nerves and has been found to be needed for normal blood clotting (EFSA, 2009). As you probably already know, calcium is most densely found in dairy products like milk and cheese. It can also be sourced from nuts and leafy vegetables, making it accessible to vegans, too.

  1. Iron

Iron has many important roles to play, including helping you to fight against tiredness (EFSA, 2010). For this reason, many people take iron tablets to safeguard their intake. Iron can also be found in a variety of foods including red meat, fish, legumes, leafy greens and fortified cereals.

  1. Magnesium

Magnesium contributes to the maintenance of a healthy immune system. It also supports hormonal health and the regulation of blood pressure (EFSA, 2010). It can be found in green vegetables, legumes and nuts. This is great news for vegetarians and vegans!

  1. Potassium

Potassium helps to maintain healthy blood pressure (EFSA, 2010). It can be found in many fruits and vegetables as well as milk and meat. This makes it a mineral that’s accessible to anyone, no matter the diet.

  1. Phosphorus

Phosphorus supports the structure of bones and teeth (EFSA, 2009). It can be sourced from nuts and meats, making it a mineral that’s mainly found in high-protein foods.

  1. Sodium

Sodium supports the functioning of your muscles (EFSA, 2011). It isn’t found in many foods, but nowadays, can be found in a lot of processed foods.

Are You Getting Your Minerals?

With such important roles to play in the body, ensuring you are getting all of the right minerals is super important. Luckily, as you can tell by their sources, maintaining a balanced diet will help you to manage your mineral intake. There are, however, plenty of supplements out there should you need them! The choice is completely yours, but we always recommend visiting a nutritionist before making any decisions. They will be able to assess your current situation and decide on what steps need to be taken.