The Unexpected Reason You Could Be Bloated—Plus, How to Fix It
A new study from John Hopkins University identified a major cause of bloating and a crucial component to beat it.
Regular bloating affects about one-third of American adults, and occasional bloating affects many more—especially after a heavy meal or a quick trip through the drive-thru. But a recent study from Johns Hopkins University found that eating a healthy diet could also be contributing to your belly bloat. But before you ditch your kale salad, keep reading.
Researchers analyzed data from the two-year DASH-Sodium Trial, comparing a low-fat, high-fiber diet with a low-fiber control diet, and had all participants consume various levels of sodium throughout the study. The trial was set up primarily to determine the effect of sodium and other factors on blood pressure, but it also included data on participants' reported incidences of bloating. Almost 40 percent of the 412 participants reported bloating at baseline, and even more throughout the various trials.
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Both following a high-sodium diet and the high-fiber, low-sodium DASH diet led to increased reports of bloating. Out of the three various levels of sodium participants consumed, participants felt 27 percent more bloated following the diet highest in sodium than when they were following a low-sodium plan like the DASH diet.
The DASH diet increased the risk of bloating by a whopping 41 percent compared to the low-fiber control diet, but the researchers determined that sodium intake was also a factor in bloating. They advise reducing sodium levels to enjoy all the benefits that come with a healthy, high-fiber diet—like weight loss, regular digestion, and reduced risk for chronic diseases—sans a constantly bloated belly.
Looking for tips on how to banish belly bloat for good?
While it’s tempting to be heavy-handed with the salt shaker, it's worth monitoring your sodium intake to see you’re accidentally consuming more than you need to be. The current recommendation limits sodium intake to 2,300mg per day (or 1,500mg if you have high blood pressure), but most of us are eating closer to 3,400mg per day!
It’s also worth preparing most of your meals yourself, instead of ordering dinner via app or dining out on your lunch break every day. Even “healthy” restaurant food is notorious for being high in not only sodium, but calories, saturated fat, and sugar. By controlling our sodium intake through preparing a majority of our meals, we can help beat the bloat and enjoy all the wonderful benefits of a high-fiber diet with ease.
5 Reasons Your Salad Is Making You Bloated
Between healthy fast-casual shops popping up on every corner and Instagram-worthy mason jar salads filling the office fridge, vegetables are staging a revolution. But if you're feeling a little bloated post-green feast, don't be so quick to look for other causes&mdashthe culprit may be in your bowl.
"You can turn a salad into a burger pretty quickly if you're not careful," warns gastroenterologist Robynne Chutkan, MD, FASGE and founder of Gutbliss, whose expertise lies in finding solutions for all your GI concerns. Between oily dressings, excess fiber, and often-forgotten sources of salt, there are plenty of opportunities for a once-healthy salad to go south&mdashfor your gut, that is.
But fear not, you don't have to quit your Sweetgreen habit just yet. All it takes is a little intel and you'll be tossing together salads that'll make your tastebuds and GI tract equally happy in no time.
Here are five surprising causes of unwanted bloating to watch out for the next time you place your salad order.
Why You're Gassy and Bloated on Keto or Another Low-Carb Diet
1. You're Missing Out on Fiber
This is probably the most common reason for experiencing gastrointestinal woes on a low-carb diet. Newbies often struggle to maintain proper amounts of fiber in their diets when they first start out, which can lead to discomfort. ICYMI, fiber is a type of carb.
"Fruits, vegetables and whole grains are excellent sources of dietary fiber, which keeps our digestive systems in tip-top shape. Avoiding these foods can result in decreased transit time (the amount of time it takes food to travel through our digestive tracts) and may lead to increased gas and bloating," Christie Gagnon, RD, tells LIVESTRONG.com.
People should aim to get 14 grams of fiber for every 1,000 calories consumed per day, per the Academy of Nutrition and Dietetics. Most Americans fail to get anywhere close to these recommendations, but reaching these numbers can be especially hard when you're not eating carbs.
Are You Getting Enough Fiber? Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!
Fiber is found only in plant foods such as fruits, vegetables, whole grains and beans. Because your body doesn't digest or absorb fiber, it moves throughout the digestive system relatively unchanged, adding bulk to stool and assisting the body to empty its bowels more easily and frequently.
Those plant foods also serve a purpose for good gut health. "Low-carb diets can lack fiber, whole grains and prebiotics, which serve as a fuel source for the healthy gut bugs in your intestines," says Lacey Dunn, RD. "With lack of fiber fuel plus excessive protein intake, this can leave you with gas, abdominal pain and uncomfortable bloat."
You don't have to — nor should you — avoid plant-based foods on your low-carb diet. These foods are crucial to incorporate into your everyday diet, you'll just need to plan ahead and pay attention to your fiber intake.
Non-starchy vegetables, such as spinach, broccoli and cauliflower are nutrient-rich, low in carbs and high in fiber. Certain fruits, such as berries, are also high in fiber and can be included in a low-carb diet.
When you take into account the net carb value — carbs minus fiber — these plant foods can fit perfectly within your daily carb budget:
- 8 grams fiber, 6.7 grams net carbs 7.6 grams fiber, 6.2 grams net carbs : 6.7 grams fiber, 1.8 grams net carbs 2.4 grams fiber, 3.6 grams net carbs : 2.1 grams fiber, 3.2 grams net carbs : 2 grams fiber, 1.2 grams net carbs
2. You're Eating Too Many Sugar Alcohols
Sugar alcohols are often used to replace real sugar in sweet foods that are low in carbohydrates. Unlike real sugar, sugar alcohols aren't fully absorbed by the body, leading many dieters to eat them without being mindful of moderation.
Some common sugar alcohols include xylitol, sorbitol, and erythritol. If you see an "-ol" on the end of an ingredient, odds are it's a sugar alcohol.
Even though sugar alcohols are often seen as "better for you" because they don't raise your blood sugar quite as high as sugar, they are linked with irritable bowel syndrome (IBS) and flatulence, according to October 2016 research in the International Journal of Dentistry. And if being extra gassy isn't bad enough, taking in large amounts of sugar alcohols can cause diarrhea.
"If you're replacing regular sugar with sugar alcohols in order to better align with a low-carb diet, you may be setting yourself up for unwanted gastrointestinal distress," says Jamie Lee McIntyre, RDN. "Sugar alcohols, like sorbitol and mannitol, can cause diarrhea, gas and cramping. In fact, any food that contains sorbitol or mannitol must include a warning on their label that excess consumption may have a laxative effect."
Be mindful of those sugar alcohols. If you're swapping out old favorites for food products that boast "low-carb" on their labels, you may want to cut out the packaged stuff and focus on incorporating more whole foods into your diet.
Read food labels: If a new-to-you ingredient ends in "-ol," there's a good chance it's a sugar alcohol.
3. You're Dehydrated
If you're just starting with a low-carb diet, some of your GI issues may be caused by the diet itself.
A low-carb, high-fat diet may initially have a diuretic effect on your body. This is the reason you may initially lose weight on a ketogenic diet, according to the StatPearls report. All that water loss can leave you dehydrated, which, in turn, can leave you feeling bloated and constipated.
Drinking more water is one obvious but important way to combat these issues. You might feel odd adding more fluid to your already-bloated belly, but doing so will help your system relieve some of the distention.
Exfoliating is a great method for sloughing away dead skin cells&mdashso long as you don&rsquot overdo it. &ldquoToo much exfoliation impacts your lipid layer, which is responsible for preventing water loss,&rdquo Dr. Wang says. &ldquoLight exfoliation once a week can be helpful, but you want to veer towards milder chemical exfoliants over physical exfoliants, as physical exfoliants run a higher risk of creating micro-traumas, or small wounds, on your skin.&rdquo
As Dr. Wang explains, inflammation, whether triggered by exfoliation or environmental factors, can cause excessive dryness, and dry, cracked skin is essentially a lot of small, minor wounds on the surface of the skin. Aquaphor Healing Ointment is an ideal remedy for any areas that may have been rubbed a little too raw. &ldquoWhen your skin cracks, Aquaphor can help form a protective seal that allows the skin to heal itself,&rdquo says Aral. Aral explains the formula contains glycerin, which is a humectant that helps draw in moisture, and is whipped into a ointment so it's easy to spread and more lightweight than other balms. It's the protective layer that Aquaphor forms that promotes the healing, soothing magic.
There comes days when you are just chilling with your friends and feasting on delicious delicacies only to find out a puffy stomach. You would feel heavy on the gut and your jeans would suddenly feel tighter than they were when you first wore them. You would also feel like you are bulging out, right? Well, that's because you have become the victim of uncomfortable bloating. There are some food items that bloat your stomach and every now and then when you eat it, you feel a certain discomfort in your belly.
While many think that bloating is common in women, it can also happen to men. They can also bloat after drinking or eating a certain thing. Now, understand that bloating is not to be confused with gaining extra kilos as the former is just a temporary condition that can be tackled easily.
Take a stroll after eating: Every time you consume a meal, make sure you are exposing yourself to some activity. You don't have to rigorously hit the gym but a casual walk around the corner can reduce the chance of bloating. This gives your stomach more time to digest food. Sitting down right after you have finished a meal can cause bloating especially after savoury items like sweets.
Eat more fibers: Mostly bloating happens when your gut is unhealthy. If you are someone with constipation issues, you would constantly find yourself experiencing a bloated stomach. To tackle it, flood your meals with more fibrous food. Fibers keep the bowel system happy and healthy. But before you make any changes to your meals, make sure you are seeking medical help because what appears bloating to you may be a result of some sort of intolerance towards dairy and other such items.
Never eat junk on an empty stomach: Well, you shouldn't eat junk at all in the first place but just in case you do, make sure that's not your first or only meal. Junk food exists only to treat your taste buds, they are in no way adding nutrition to your body. Don't start your day with a packet of biscuits and surely don't eat it on ice cream.
Divide your meals consciously: This applies to all those who have the tendency to skip their meals and then have one big meal. When you have not eaten anything since morning, then suddenly flooding your stomach with a heavy meal can be the reason behind your bloated stomach. If you running late, try to divide your meals from 3 to maybe 4-5 and eat in small portions. Do not keep your stomach empty because even drinking water would make you feel heavy.
While having a bloated stomach is completely normal, you might want to address it as a priority as it can lead to other gastric issues. Plus, the discomfort it brings can really put you off especially after a meal you have been longing to eat.
For tips on fashion, weddings and information on more lifestyle trends, follow Zoom TV on Google News
Dr. Howe says that the most unexpected yet likely cause of your dry skin is indoor heating. If your heating system is controlled by your landlord or forced heat, it&aposs probably worse. "Apartments are often overheated, the moisture baked out of the air inside them, and the skin of the apartment dwellers quickly becomes dry," explains Dr. Howe. If your skin feels dry and you live in a space with heat you can&apost control, the most likely culprit is your heater, so either invest in a humidifier or take it up with your landlord.
There are actually some genetic conditions that might preclude your skin moisture deficiency. Dr. Shereene Idriss of Union Square Laser Dermatology explains that atopic dermatitis could be causing your eczema and dry skin. "Most commonly, dry skin often goes hand in hand in individuals with atopic dermatitis. Although the underlying mechanism of atopic dermatitis is still unknown, it is believed to be an inherited immune condition in which the protective skin barrier is defective, leading to features of dry skin and eczema." Another less common condition though could be a genetic disorder called ichthyosis Vulgaris. According to Dr. Idriss, this disorder can mimic the appearance of intensely dry skin, resulting in rectangular fish-like scales. This is an inherited condition in which the skin loses its ability to renew itself and slough off properly.
How to Fix the 400 Bad Request Error
Check for errors in the URL. The most common reason for a 400 Bad Request error is because the URL was typed wrong or the link that was clicked on points to a malformed URL with a specific kind of mistake in it, like a syntax problem.
This is most likely the problem if you get a 400 Bad Request error. Specifically, check for extra, typically non-allowed, characters in the URL like a percentage character. While there are perfectly valid uses for something like a % character, you won't often find one in a standard URL.
Clear your browser's cookies, especially if you're getting a Bad Request error with a Google service. Many sites report a 400 error when a cookie it's reading is corrupt or too old.
Clear your DNS cache, which should fix the 400 Bad Request error if it's being caused by outdated DNS records that your computer is storing. Do this in Windows by executing this command from a Command Prompt window:
This is not the same as clearing your browser's cache.
Clear your browser's cache. A cached but corrupt copy of the web page you're trying to access could be the root of the problem that's displaying the 400 error. Clearing your cache is unlikely the fix for the majority of 400 bad request issues, but it's quick and easy and worth trying.
While this is not a common fix, try troubleshooting the problem as a 504 Gateway Timeout issue instead, even though the problem is being reported as a 400 Bad Request.
In some relatively rare situations, two servers may take too long to communicate (a gateway timeout issue) but will incorrectly, or at least unconstructively, report the problem to you as a 400 Bad Request.
If you're uploading a file to the website when you see the error, chances are the 400 Bad Request error is due to the file being too large, and so the server rejects it.
If the site permits it, compress the file to a ZIP file and then upload that instead.
If the 400 error is happening on nearly every website you visit, the problem most likely lies with your computer or internet connection. Run an internet speed test and check it with your ISP to make sure everything is configured correctly.
Contact the website directly that hosts the page. It's possible that the 400 Bad Request error actually isn't anything wrong on your end but is instead something they need to fix, in which case letting them know about it would be very helpful.
Most sites have social network contacts and sometimes even telephone numbers and email addresses.
If an entire site is down with a 400 Bad Request error, searching Twitter for #websitedown is often helpful, like #facebookdown or #gmaildown. It certainly won't contribute anything to fixing the issue, but at least you'll know you're not alone!
If nothing above has worked, and you're sure the problem isn't with your computer, you're left with just checking back later. Since the problem isn't yours to fix, revisit the page or site regularly until it's back up.
It can happen to anyone. We all carry a certain amount of gas in our digestive system. For example, when we chew, gulp and talk, we ingest some small amounts of air. This can cause gas to travel into our gut. If a disproportionate amount of gas is produced in the abdomen for some reason, your body may struggle to excrete this excess air. And if your digestive system is sensitive to these changes, bloating is one of the side effects.
For some people, bloating is only a sensation. For others, it’s accompanied by a physical expansion of the stomach area. So, if bloating is causing you to seek solace in the comfort of looser clothing, you’re probably experiencing abdominal distension. This is where the abdominal muscles relax to relieve the discomfort caused by the gathering gas in the abdomen. This muscle distention allows your stomach to expand.
5 common causes of a bloated stomach 3
- Swallowing too much air
- Food (certain types of food are more likely to cause bloating)
- Menstrual cycle
- Food intolerances or allergies (e.g. lactose and gluten)
- Digestive conditions
What causes a bloated stomach, nausea, and tiredness?
If a person is bloated and feels sick and tired, changing their eating habits may help. However, if these symptoms persist no matter what someone eats, it could be a sign of an underlying health condition.
People with a bloated stomach, nausea, and tiredness may find their stomach feels enlarged, tight, and uncomfortably full.
They may have a stomach ache or pass more gas than usual. In some cases, salty foods and carbohydrates can make someone feel sleepy or bloated.
In this article, we look at the causes of bloating, nausea, and tiredness, and what people can do to relieve these symptoms.
Share on Pinterest Eating habits, constipation, stress, and other medical conditions may lead to bloating, nausea, and tiredness.
There are many reasons why a person might have a bloated stomach and be feeling sick and tired. Read on for some potential causes.
There are several ways a person’s eating habits and diet can contribute to feeling bloated, nauseous, or tired.
- eating too quickly
- eating large portions
- drinking carbonated drinks
- eating foods high in salt
- eating a lot of carbohydrates
Eating moderate portions of food slowly and mindfully may aid digestion and ease symptoms.
Constipation occurs when someone has less frequent bowel movements than usual. The bowel movements they do have may feel difficult, uncomfortable, or painful.
Other symptoms of constipation include:
According to John Hopkins Medicine, constipation is the most common digestive condition in the United States.
Constipation has a range of causes, including:
- sudden changes in diet or lifestyle
- not eating enough fiber
- medication that has constipation as a side effect
Treatment for constipation depends on the cause but often involves dietary and lifestyle changes. If these do not work, a doctor may prescribe a laxative.
Stress and anxiety can affect the nerves of the digestive system, slowing down the movements of the intestines. This may cause people to feel bloated, nauseous, and tired.
Stress can also contribute to constipation, as well as other gastrointestinal conditions.
The American Institute of Stress list a wide range of other symptoms that stress can cause, including:
- nervous habits, such as fidgeting
- muscle tension or pain
- cold or sweaty hands and feet or nightmares or jaw clenching
- changes in appetite
- frequent illness, such as colds or flu
Stress can be difficult to manage. However, there are many ways someone can relieve stress, such as:
- deep breathing exercises or meditation
- massage or self-massage
It is a good idea for people to experiment with different stress management techniques to find what helps.
Small intestinal bacterial overgrowth
Small intestinal bacterial overgrowth (SIBO) occurs when too many bacteria grow in the small intestine.
People with SIBO often have low motility, meaning the small intestine does not push food through the digestive tract as it should.
Diverticulitis, abdominal surgery, and adhesions can also make SIBO more likely.
There are several types of SIBO, and the type someone has will determine their treatment. Doctors may prescribe an antibiotic or combination of antibiotics.
People with SIBO may feel relief from symptoms by following a low FODMAP diet.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are compounds that bacteria ferment, sometimes causing SIBO symptoms.
Irritable bowel syndrome
Irritable bowel syndrome (IBS) describes a group of symptoms that affect the gastrointestinal tract, including:
- abdominal pain and cramping
- diarrhea or constipation
- white mucus in stools
Because of the range of causes, treatment for IBS varies. The low FODMAP diet, reducing stress, and medications that alleviate the symptoms can help someone manage the condition.
A variety of factors can cause IBS. Stress, early life trauma, and bacterial infections may play a role. Some people with IBS also have SIBO, food intolerances, or mental health conditions.
Gastroparesis means stomach paralysis and occurs when the stomach cannot contract. This causes food to sit in the stomach, disrupting digestion.
According to the American College of Gastroenterology, gastoparesis can cause the following symptoms:
- feeling full quickly
- abdominal pain
Abdominal pain of gastroparesis occurs under the ribs, especially in the center of the upper abdomen.
As a result of these symptoms, a person may lose weight or not get enough nutrients, which can result in tiredness.
People often manage gastroparesis by changing their diet. Foods high in fat or fiber take longer to digest. Switching to softer foods, such as nutritional drinks, soups, and stews, can help.
Dumping syndrome happens when food empties from the stomach too quickly.
The International Foundation Gastrointestinal Disorders state that dumping syndrome can occur after people have had surgery to remove part of the stomach. It may also occur in people with other digestive conditions.
Along with bloating, nausea, and fatigue, the symptoms of dumping syndrome include:
- abdominal cramping
- cold sweats
Symptoms may appear during or straight after eating, or 1–3 hours after eating. Dietary changes can often help people to relieve symptoms.
- eating smaller meals more frequently
- increasing complex carbohydrates, such as whole grains
- increasing foods high in soluble fiber, such as apples, carrots, and oats
- increasing protein
It can help to talk to a dietician so that a person with dumping syndrome can maintain their weight.
According to the Centers for Disease Control and Prevention (CDC) , persistent bloating for 2 weeks or more can be a sign of ovarian cancer in females.
People may also experience:
- unusual vaginal bleeding
- pelvic pain or pressure
- feeling full quickly while eating
- difficulty eating
- constipation or more frequent bowel movements
- more frequent urination
If people have any of these symptoms, they should see their doctor right away. A doctor can request tests to determine if these symptoms are due to cancer or another condition.
In mild or temporary cases of bloating, nausea, and tiredness, a person may find their symptoms resolve with rest, bowel movements, or passing gas.
Home remedies and lifestyle changes can also help relieve symptoms. These include:
- eating smaller meals more regularly
- eating slowly and mindfully, chewing thoroughly
- trying to reduce stress
- drinking enough water throughout the day
- reducing processed foods, which can be high in fat and salt
- stopping smoking or drinking alcohol that can cause heartburn
Depending on the underlying cause, people may find increasing or decreasing fiber intake helps ease symptoms. People can talk to a healthcare professional to work out a helpful fiber intake.
If someone has persistent symptoms of SIBO or IBS after meals, they can try the low FODMAP diet to see if it eases their symptoms.
People should see their doctor if they have experienced persistent bloating for 2 weeks or more. People should also see their doctor if they have:
9 Easy Household Hacks That Solve Everyday Problems
1. Check For Toilet Leaks
If your toilet is leaking water from the tank into the bowl, it could be costing you on your monthly water bill! To check for a leak, just grab a packet of brightly colored Kool-Aid drink mix. Sprinkle the powder into the tank and let it sit for 30 minutes (without flushing).
After 30 minutes, check the water in the bowl. If the color of the Kool-Aid has seeped into the bowl, then you know you have a leak. Fixing it could be as simple as replacing the toilet’s current flapper with a new one (but if that doesn’t stop the leak, you may need to consult a plumber.)
2. Fix A Squeaky Hinge
Have a squeaky door somewhere that’s driving you crazy? You can silence the squeak with shortening! Just rub a small amount of shortening over the hinge, then open and shut the door a few times. It’s a quick and easy fix, and you’ll wonder why you didn’t do it sooner!
3. Remove Stripped Screws
There’s nothing worse than realizing you’ve accidentally stripped a screw head while trying to remove a stubborn screw. But this problem’s easy enough to fix if you have a rubber band on hand!
Place a section of the rubber band over the screw head, then use your screwdriver or drill to remove the screw like normal. The rubber band will help grip the screw so you can get it out!
Nothing can replace the experience and expertise of a licensed plumber in case of a real plumbing emergency, but for smaller plumbing issues, it may . Continue Reading
4. Secure Screws In Place
Want to make sure a screw stays in place? Once it’s screwed in, coat the head with a layer of clear nail polish. When the nail polish dries, it will seal the screw in place and make it much less likely to loosen over time.
5. Clean Grout Lines
Could your grout lines use a good cleaning? Try using carpet cleaner! Spray a foaming carpet cleaner like Resolve or a DIY carpet cleaner onto grout lines, then scrub with a stiff brush. Let it sit for 10 minutes then rinse clean.
6. Fill Nail Holes
You can fill nail holes (or at least make less visible) with a few different common household items. Use a bit of plain white toothpaste, a bar of soap, or a white crayon to fill nail holes in a pinch!
7. Tighten A Loose Screw
If a screw is feeling a little loose, you can “tighten” it using a bit of steel wool. Just remove the screw, wrap a small amount of steel wool around the outside, the screw it back into the hole. The steel wool adds extra grip that will keep the screw in place!
8. Clean Your Shower Head
If you have hard water like I do, then you probably have already experienced those stubborn mineral deposits that form on your shower head. Those deposits can eventually slow your water flow, and even stop it completely if it gets bad enough!
But there’s a secret to easily removing those mineral deposits—white vinegar! Remove your shower head and soak it in plain white vinegar overnight. In the morning, just give it a scrub with a sponge and all that gunk will slide right off!
9. Fix A Sticky Lock
Use a graphite pencil to loosen up a lock that keeps sticking. Scribble inside of the lock hole with the pencil, then sharpen the pencil and repeat until your keys opens the door with ease.
Have you used any helpful household hacks lately?
I believe we should all love the place we call home and the life we live there. Since 2011, I've been dedicated to making One Good Thing by Jillee a reliable and trustworthy resource for modern homemakers navigating the everyday challenges of running a household. Join me as I share homemaking and lifestyle solutions that make life easier so you can enjoy it more!
Every day I share creative homemaking and lifestyle solutions that make your life easier and more enjoyable!
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