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Best yoga poses for stomach issues

Most stomach issues arise due to an imbalanced digestive fire (Agni) – a topic Ayurveda gives utmost importance to. While diet and Ayurvedic medicines give long-term relief to the issues, it obviously takes time. Meanwhile, yoga can give you faster relief from the symptoms. Yoga poses for stomach issues Here are a few yoga poses you can try for your stomach issues: Uthana Padasana To do Uthana Padasana pose, you keep your legs stretched at a perpendicular position (at a 90-degree angle) from the ground. Also called the raised leg pose, Uthana Padasana strengthens the abdominal muscles, improves digestion and relieves digestive problems, such as acidity, constipation and flatulence. Malasana To do Malasana pose, you squat down with your feet flat on the ground and your hands together at your chest. Also called the garland pose, Malasana strengthens your digestive system along with your lower back and hips. This pose is great for improving your metabolism and digestion. It also helps relieve digestive issues. Pavana Muktasana To do Pavana Muktasana, lie on your back, hug your knees to your chest and gently rock back and forth. Also called the wind-relieving pose, Pavana Muktasana helps relieve bloating and gas. This pose is great for constipation, indigestion and other similar stomach problems. Naukasana In the Naukasana pose, you lie on your back, lift your legs and upper body off the ground, balancing on your buttocks while extending your arms forward. Also called the boat pose, Naukasana stimulates the digestive system and helps alleviate constipation, bloating and gas. It also increases the blood flow to the abdomen, thus improving your digestion as well as the health of your internal organs. Sethubandhasana To do Sethubandhasana, lie on your back, bend your knees, lift your hips, and hold the pose, like a bridge. Also called the bridge pose, Sethubandhasana helps stimulate the thyroid gland, which can aid in regulating metabolism and digestion. Relieves stress and anxiety, which can contribute to digestive issues. Another yoga pose for stomach issues is Kapalabhati Pranayama. It offers long-term relief from stomach issues like gas, bloating and indigestion. If the issues do not subside, having Ayurvedic preparations like Hingwashtaka churna and lavana bhaskara with buttermilk can help. But first consult your Ayurvedic doctor, as each individual is different and each one of us has a unique state of balance and imbalance. As the saying goes, “one man’s medicine is another man’s poison” and this is very true about Ayurveda.

Why Ayurveda Loves Coconut Water

Ayurveda places great importance on natural remedies and nutrition for maintaining a healthy body and mind. One of the most treasured natural remedies in Ayurveda is tender coconut water. This refreshing drink is rich in nutrients and has numerous health benefits, making it a staple in Ayurvedic practices.

7 Benefits of Turmeric – the Wonder Spice!

Do you add turmeric to every dish you are cooking? What is Turmeric ? Turmeric is a spice that has been used in traditional Indian cooking for thousands of years and has recently become a popular supplement. It is easy to see why turmeric is such an attractive choice for health enthusiasts looking to boost their immune systems and improve their overall health. According to Ayurveda, turmeric helps balance all three Doshas—Vata, Pitta, and Kapha. However, it can aggravate Pitta and Vata when taken in excess. It has a bitter taste (Rasa), an astringent energetic effect (Virya), and its post-digestive effect (Vipaka) is pungent and heating. In Ayurvedic practices, turmeric is thought to have many medicinal properties. It strengthens your body’s energy, gets rid of gas, dries out worms, improves immunity, improves digestion, regulates menstruation, dissolves gallstones, and relieves arthritis. It has anti-inflammatory properties Turmeric contains curcuminoids that are potent anti-inflammatory agents. They help reduce pain while also decreasing swelling, especially related to conditions like arthritis. It is a powerful antioxidant Turmeric has antioxidants that protect cells from damage and helps improve memory and brain function. It is an antidepressant Turmeric helps the brain produce serotonin, which is a hormone that makes you feel happy. The spice can also help people with seasonal depression and milder forms of depression. However, if you suffer from severe depression, it won’t cure the condition by itself, but it may be able to ease some of your symptoms so that other treatments are more effective. It has anti-cancer properties Curcumin has been studied for its anti-inflammatory properties, it has also shown to have anti-cancer properties. In fact, curcumin has been shown to slow the growth of cancer cells and even prevent them from spreading. It is also a powerful antioxidant that helps protect your body from free radicals, which can damage cells and lead to disease. It protects our brain The active ingredient curcumin protects the brain from radical damage, thus lowering chances of Alzheimer’s and depression that are related to inflammation of the brain. It helps in better digestion Turmeric when cooked with food along with ghee and consumed helps in “Srotovisodhana.” It clears up the blocks in the channels and detoxifies them, helping in better absorption and digestion of food. This means more absorption of nutrients from the food. It works wonders on the skin Turmeric is also great for your skin as it has anti-inflammatory and anti-microbial properties that reduce redness and irritation. If you are Indian, you might know how you use the spice in most home-made face packs. Consuming turmeric regularly can help keep your body healthy. I add turmeric to almost everything I cook! If you have kids or adults who are like kids at home, adding turmeric to every dish is also a great way to improve immunity! If you have any queries, contact us. We are happy to help!

Let’s Assess Your Tongue the Ayurvedic Way!

Tongue is one of the sense organs; it is the organ of taste. But Ayurveda sees it as a far more important tool that can be used for diagnosis. It is considered the window of the inner system and that is why tongue assessment is an important part of Ayurvedic diagnosis. In Ayurveda, a tongue assessment helps to recognize the following conditions: Any Ayurvedic doctor can clearly see the imbalances of the body and hence digestion by looking at it. You can also do a self-assessment. Regularly checking your tongue helps you identify when toxins are being accumulated in your body, when certain foods you consume are causing negative reactions to your system, or when other indications of disorder arise. Tongue Assessments If your tongue is yellowish, cracked and rough, it denotes a Vata imbalance. Your tongue shows shades of red, blue or black and if you experience a bitter taste often, it denotes a Pitta imbalance. If you have a white, clear, watery, it implies Kapha imbalance. Do a self-assessment You may wonder – oh! my tongue always looks a certain way, how do I figure out if it has any abnormalities? Just like how you take a BP or do a self-examination of the breast, it is important to check it for a range of days to look for signs of digestion. Tongue analysis is something you can do by yourself. I advise my patients to take a photo of their tongue every morning before brushing and send it for 15 days. Do this for 15 days. If you notice any abnormalities, it could be an indication of poor gut health. And if you’re struggling with any health issues, book a consultation with us or if you have any queries, contact us. We’ll help bring you back to your optimal health.

7 Ayurvedic Superfoods to Eat Daily

Ayurveda is all about customization when it comes to foods based on each person’s body type, mental state, imbalances, place of living, climatic conditions, etc. However, on the rarest of rarest occasions, Ayurveda also mentions certain foods universally good for everyone every day. The following list is one of them – Ayurvedic superfoods that you can eat daily. Chapter 8 of Ashtanga Hridayam Sutra Sthana mentions 7 Ayurvedic superfoods that can be eaten daily by anyone, is great for digestion and pacifies all Doshas. Amla Amla or Indian gooseberry is one of the three ingredients of Triphala and has plenty of health benefits. It is widely used in Ayurveda, especially in making Ayurvedic products. Amla is rich in Vitamin C and this property supports adrenal glands, boosts cellular energy, and is great for skin and blood vessels. It is also good for digestion and boosts the immune system. Being fibrous in nature, Amla also helps relieve constipation and other gut health issues, while supporting the health of the heart and liver. Pomegranate Known as Dadima in Ayurveda, pomegranate is an Ayurvedic superfood packed with nutrients and is popularly known as a blood purifier. Regular intake of pomegranate helps relieve digestive issues. The fruit has antioxidant properties, making it beneficial for managing heart problems and high cholesterol. Pomegranate seeds help enhance energy levels and sexual stamina in men. The extract of the seed or flower is antibacterial in nature, thus helping to manage dental problems. Ghee Known as Ghrita in Sanskrit, Ayurveda considers Ghee as the first and most important of all foods. It tops the must-have food list of Ayurveda. Ghee has lots of health benefits. It has anti-ageing properties and is great for eye and skin health. It also helps improve intellect and memory, digestion and Ojus (vitality). Mung Dal Ayurveda gives lots of importance to mung dal among all pulses and legumes and its regular intake is advised in Caraka Samhita, one of the ancient Ayurvedic texts. Mung Dal is highly balancing and easy to digest. It helps balance Kapha and Pitta Doshas, and also works for Vata. Also, mung dal helps heal wounds, is great for throat disorders like cough, tonsillitis, etc. and the health of the thyroid gland. It also benefits the hair and skin and is good for eye disorders. Honey Honey is what you can call a medicinal sweet in Ayurveda. It is considered a remedy for different health conditions and is used for both internal and external applications. Honey is used to treat eye diseases, hiccups, thirst, cough, phlegm, diabetes, obesity, and more. It is also great for digestion. Another benefit of honey is that it acts as an emetic and laxative and helps flush out toxins and undigested food present in the alimentary canal. Black Raisins Black raisins are packed with antioxidants and iron and are of high medicinal value. It is great for the lungs, nourishes respiratory systems, has a positive effect on the mind and memory and balances emotions. Consuming black raisins soaked overnight helps in bowel movements. Raisin is also a Bringhana food that supports natural fertility in women. It is also great for the hair and for cleansing the blood. Tender radish Ayurveda recommends the intake of radish on a daily basis. It balances Vata and Kapha and awakens Pitta in the digestive tract. It is a diuretic and provides a cooling effect to the body. Tender radish is also great for health conditions, like, cold, cough, fever, asthma, diabetes, allergies and throat disorders. The flowers, fruit and seeds of tender radish have medicinal properties. My favourite on the list is Amla! I believe part of the reason for the health of my hair, eyes and digestive system is due to the gazillion Amlas I have consumed in my whole life, no doubt! What’s your favourite among the Ayurvedic superfoods that has helped you? And if you’re struggling with any health issues, book a consultation with us or if you have any queries, contact us. We’ll help bring you back to your optimal health.

Remedies for gas or bloating

Bloating or gas is one of the common digestive issues faced by many. unhealthy food habits, indigestion, desk-bound lifestyle – all contribute to bloating. According to Ayurveda, bloating or gas is caused due to a weak digestive fire (Agni). It is called Aadhmaana and is a kind of Vata imbalance. Bloating that occurs occasionally is considered normal. However, if it is frequent, it is a sign of imbalance in digestion. Bloating in our abdomen happens when our gastrointestinal tract is not able to split the food into smaller particles for absorption. The food then remains in the body and gets converted to toxins and our body does not receive any nourishment. Ayurveda suggests the following remedy for relief from bloating. Garlic milk This recipe is from Caraka Samhita Chikitsa Sthana. Ingredients Garlic ‚Äì 5g Milk ‚Äì 50ml Water ‚Äì 50 ml Preparation Add garlic paste to milk and water and boil it until the quantity reduces to 50ml. Strain and drink 10ml two times a day after food. Benefits Garlic milk is good for subsiding gas, bloating, abdominal cramps and constipation. This recipe is also suitable for people with heart disease and arthritis. Ayurveda recommends using small garlic over big ones, though the latter is easy to clean. The reason is that small garlic has more health benefits than big garlic. Small garlic is good for the heart, eyes, liver, hair, hot potency and anti-ageing. It is also useful for relief from worms and digestive issues and for healing wounds. It also reduces Vata and improves vitality. Big garlic, however, is the inferior variety. It has all benefits of small garlic but to a lesser extent. It is also extremely Pitta increasing. Remember, garlic milk is medicine. So, it is not advisable to consume it daily forever. You can use it for a few days and stop it. But, do not store the garlic milk to use later. And if you’re struggling with any of these gut issues, you can join our gut health program or if you have any queries, contact us. We’ll help bring you back to your optimal health.

Brown Rice vs. White Rice: Which is Better for Daily Consumption?

Rice is medicine in Ayurveda. Also known as Anna, it is the first food mentioned in Ayurveda. According to Ayurveda, it is the lightest food to digest and has a sweet taste. It is a nourishing food, which is cooling in nature. Rice can also be with vegetables, pulses and nuts to make it healthier and more nutritious. It is one of the staple foods in many countries across the world, including India. It is an essential part of the Indian diet and symbolizes fertility, wealth and good health. Vata, Pitta and Kapha It is considered good for balancing Vata and Pitta‚ two of the three doshas. However, due to its nature of creating excess mucus in the body, overconsumption of rice is not considered ideal for Kapha. Eat rice that is cooked well in plenty of water and a dollop of ghee added to it to balance Vata. Desserts made using rice and milk are cooling in nature, and therefore, can be consumed for balancing Pitta. To balance Kapha, it is recommended to consume less quantity of it. If you are trying to balance Kapha in your body, dry roast the rice before cooking it in water to consume. According to Ayurveda, anytime is a good time to consume rice. Ayurveda recommends the consumption of old rice as It has an amazing healing effect on the body . There are also other different varieties of it, such as basmati , polished , unpolished , boiled , parboiled , etc. Nutrition Modern nutrition considers brown rice to be healthier as it is unprocessed, and comes with more nutrition and vitamins than other varities of it. It also has a lower glycemic index compared to the other types. However, Ayurveda prefers white over brown for daily consumption. Ayurveda is all about digestion. According to Ayurveda, the best time gap between meals is 1 Prahara, which is approximately three hours. Any food that stays in our body for more than 3 hours gets converted to undigested toxic waste or Ama. A rice with husk, for example, brown rice, has fibre in it. Any types without husk or lesser fibre content, for example, white rice, gets easily digested and removed from the system. Therefore, white rice is light, digestive, recommended for consumption every day (nityasevaneeya), and is also considered a superior food. How to cook it in the right way? Here is the traditional Ayurvedic way of cooking rice. Wash rice in water until the water runs clear. Sona Masoori and Ambe Mohar are the most recommended for everyday use. Basmati is comparatively heavier and therefore, can be used once or twice a month. Then, soak it for at least an hour. Meanwhile, boil water. You can take the water twice or thrice the quantity of it. Once the water boils, add soaked rice to it, and cook it covered. When it bubbles, remove the cover and cook it until it turns soft. You can then strain the water out. Enjoy the it with a side of dal and cooked vegetables. You can join our Health Programs for mind and body detox. And If you are struggling with any health issues, you can book a consultation with us or give us a message via WhatsApp at +91 79074 89839. If you have any queries, contact us. You can also follow me on Instagram. … Continue reading Brown Rice vs. White Rice: Which is Better for Daily Consumption?

There is Nothing Like Ghee – But Ayurveda Says It Is Not for Everyone! Why?

Ghee is known for its several advantages. It is known for its capacity to help with everything from hair health to cognitive function. Perhaps that is why our grandmothers used to feed us ghee-laden rotis and laddoos. Even Ayurveda loves ghee for its amazing health benefits! However, if you’ve never truly liked this crowd-pleaser, that’s alright. Ghee is the best, no doubt! It is great for everyday use. However, Ayurveda says contrary to common opinion, it isn’t suitable for everyone. There are some lesser-known downsides of eating ghee, alongside crucial benefits. It won’t be appropriate for certain health conditions! Today, we are going to know why! So, let’s get started! But First, What is Ghee? Ghee is a clarified or drawn butter used especially in Indian cuisine. Clarification means separating milk solids and water from fat using heat. Ghee can be made by boiling butter for longer than clarified butter, allowing the milk solids to brown before filtering it. As a result, ghee has a rich, nuttier flavour than typical clarified butter. There are many misunderstandings regarding ghee as a fatty meal. However, Ayurveda considers it as a good fat. Ghee has several health advantages if consumed in moderation and with the appropriate meals. People in India use an ancient system of alternative medicine known as Ayurveda. Ghee is prominent in Ayurveda-recommended meals. You can use ghee in combination with herbal therapies as well. Ghee has lately gained appeal as a superior alternative to ordinary butter owing to its reported spiritual and medicinal benefits. It has a high smoke point, which makes it suitable for cooking and serving as a foundation for gravies and stews. Furthermore, ghee is abundant in monounsaturated fats, which are found in studies to offer health advantages such as decreased cholesterol levels. Some Amazing Advantages Of Ghee Ghee is used alongside herbal therapy as part of Ayurveda, an ancient alternative medicine in India. Aside from its purported spiritual and therapeutic powers, ghee has many fantastic advantages. Has healthy fats Ghee includes beneficial fats that help the body create good cholesterol. Unlike other forms of fat, it does not promote heart disease. Helps digestion Ghee consumption is significantly associated with gut health. Our ancestors ate a teaspoon of ghee before each meal. It lined the intestines, which reduced the incidence of ulcers and cancer. Boosts the immune system Ghee includes butyric acid, which aids the body’s production of disease-fighting T cells. Contains essential vitamins It is also is a good source of oil-soluble vitamins A and E, necessary for a healthy liver, hormonal balance, and fertility. Anti-inflammatory and anti-cancer Ghee contains butyric acid, which has anti-cancer potential. It has anti-inflammatory properties since it contains antioxidants. Reduces bladder pain Several healthcare specialists advocate giving cow ghee in the morning to alleviate bladder discomfort. Garlic cloves mixed with cow ghee can be consumed to treat persistent fever. To treat dry mouth and taste buds, use amla powder mixed with raisins and cow ghee in the mouth for a few minutes. Haritaki powder combined with cow ghee is recommended for stomach discomfort since it works as an antispasmodic. Cow ghee combined with sugar might be an effective alternative to Triphala decoction, which frequently produces side effects. Strengthens bones Ghee includes vitamin A, which promotes eye health and protects against night blindness, and Vitamin K, which helps calcium absorption. It helps reduce tooth decay and atherosclerosis. Also, discover wholesome meals for healthy bones. Treats menstrual problems Menstrual difficulties can be treated with ghee, which helps to regulate the body’s hormones. It became a good alternative for treating menstrual disorders, including PMS and irregular cycles. Helps to reduce weight loss Ghee boosts the body’s metabolism, making it an effective weight loss tool. Consuming ghee allows the body to burn other fats, which results in weight loss. Post-surgery recovery In ancient India, cow ghee was used as a base to create wicks after surgery. In Ayurvedic treatments, it’s often used over surgical sutures to promote rapid healing. To cure piles and fistulas, doctors use a specific concoction called Kshara, which contains cow ghee. Cow ghee’s remarkable healing capabilities make it an excellent choice following an accident or surgery. Cow ghee is put initially into the ear lobes of youngsters to relieve discomfort and irritation while simplifying the piercing process. According to Ayurveda, “You are not what you eat. Instead, you are what you digest.” Your health is directly proportionate to your digestive fire (Agni). More than any other meal, ghee activates and improves your digestive fire or Agni. However, there are many scenarios when you should avoid it. Let’s discuss them. When Should You Avoid Ghee? It’s a vital topic because ghee is a healthy dairy product that contains no health risks when used in moderation. However, if you have pre-existing high cholesterol or high blood pressure issues and live a sedentary lifestyle, you should avoid consuming ghee. On the contrary, if your doctor advises you to avoid ghee in your diet, you should do so. Here are 5 situations when you should avoid having ghee according to Ayurveda. If You Suffer From Indigestion Ghee is heavy to digest. So, while ghee may act as a laxative for some, it may have the opposite effect for those suffering from indigestion. Also, if you have a fatty liver, including ghee in your diet isn’t a good choice. Because ghee is a dairy product, persons sensitive to milk proteins might experience a rash, hives, vomiting, or diarrhea. Similarly, people who are lactose intolerant may suffer bloating, gas, or stomach distress after eating ghee. On the other hand, ghee can reduce allergy symptoms since it is filtered and has no milk protein. If you have a milk protein allergy or lactose intolerance, ask your doctor if ghee should be a part of your diet. Also, if you’re someone with… Continue reading There is Nothing Like Ghee – But Ayurveda Says It Is Not for Everyone! Why?

7 Best Dinner Options According to Ayurveda

Breakfast is generally thought of as the most important meal of the day. However, it does not mean that the other two meals are any less important. Many skip dinner so that they do not gain weight. But in reality, this practice can only disrupt the system, leading to health problems and weight gain. Ayurveda has always suggested healthy and light food for dinner. Our digestive fire (Agni) is the lowest in the last part of the day. When we eat heavy food with a high glycaemic index, our bodies do not digest it properly. Undigested food can lead to the accumulation of toxins in the body. This accumulation is called Ama, which becomes the reason for chronic diseases and much more in the long run. Hence, dinner has to be the lightest meal of the day according to Ayurveda. Here are 7 dinner options that Ayurveda suggests, for a light and healthy dinner. Vegetable soupVegetable soup is packed with nutrients. It is also light and digestive, allowing you to go to bed without the feeling of a full stomach. Roasted vegetablesVegetables are light and rich in nutrients. Therefore, roasted vegetables make up for a comfortable and easy dinner. You can also add spices and ghee to make it more digestive and tasty. Lentil soup with green chutneyLentils are a great source of protein. A bowl of lentil soup with green chutney is light and easy to digest and is also complete with 6 tastes. You can add spices to the soup to make it more digestive and delicious. Barley soupA bowl of barley soup with spices and ghee is a healthy and easy-to-digest dinner option. It can help in weight loss and helps manage health conditions, such as diabetes and urinary system disorders. KrisraThis Ayurvedic dish made with sona masoori rice, green mung beans, ginger, asafoetida, salt and ghee is what you can call a healing food. It is light and digests easily, and helps balance all three doshas of the body (Vata, Pitta and Kapha). Vegetable tikkis with mint chutneyVegetable tikkis are delicious and contain all goodness of vegetables, making them a healthy dinner option. You can use chickpea flour or oats flour to bind the tikkis. Rice gruel with cooked mung and coconut chutneyThis is a traditional dinner in many Indian homes, especially in the state of Kerala. Rice gruel accompanied with cooked mung and coconut chutney has the right balance of all nutrients and is very healthy to consume during dinner. According to Ayurveda, nighttime is dominated by Kapha. Therefore, your dinner should include food items that can balance Kapha, instead of increasing it. You can look for low-carb, protein-rich dinner options, and avoid food containing sugar. Also, focus on the food as you consume it, and ensure that you do not overeat. You can join my Health Programs or Ayurvedic Wellness Program for mind and body detox or for treatment of health conditions. If you are struggling with any health issues, you can book a consultation with us or if you have any queries, contact us. You can also follow me on Instagram.

Ayurvedic Remedies for Constipation

“Doctor, I am doing everything, but I am not losing weight” “I have constant headache for no reason, don’t know why?” “I tried everything for my acne, but nothing works.” These are some common complaints I come across during consultations. One question I ask them all is “DO YOU HAVE CONSTIPATION?“ What is constipation? When you have constipation, you pass less than three bowel movements in a week. You also have lumpy hard stools and have to strain to pass stools. Also, you have a constant feeling of incomplete emptying after passing stools. Our stool constitutes waste, not just from our food, but also from physiological processes that include stercobilin, bacteria, dead cells, etc. If you are not defecating every day, a part of these is reabsorbed, which causes toxin buildup in our body. According to Ayurveda, all diseases are caused due to an imbalance in digestion (Agni). Ayurveda quotes the same reason for constipation. Even a single day of not passing bowel movements is not advised for gut health. For good health, good Agni, good skin and good hair, never let a single day pass without defecating. Remedies for constipation Ayurveda suggests a few remedies for constipation. Lifestyle hacks Drink plenty of water and stay hydrated. Exercise regularly for good Agni as well as relief from constipation. Your stress levels can affect your digestion. So, always try to keep stress under control. Prolonged use of over-the-counter laxatives can eventually dry up your intestinal mucosa. So stay away from them. Food Have 5- 6 soaked prunes first thing in the morning. Also, drink the water in which you soaked it. Consuming soaked black raisins also helps with constipation. Reduce the consumption of drying foods, like raw salads, chicken, etc. Add cooked vegetables to your diet religiously. Dry ginger is a mild laxative. Drink a glass of warm dry ginger water in the morning. Include good fats, such as ghee, in your diet. Warm milk with half a teaspoon of ghee or castor oil and consume. For kids, give them a glass of almond milk with a teaspoon of ghee added to it to drink before they go to bed. Ayurvedic herbs According to Ayurveda, there are three types of biophysical energies in our body ‚Vata, Pitta and Kapha. Ayurveda suggests remedies for constipation, based on body type. If you have heat in your body (Pitta body), consume 2 teaspoons of Avipatti Churna before going to bed. If your body is dry (Vata), you can try 1 tablespoon of castor oil before bed. If your body is Kapha type with a tendency to put on weight, you can try 1 tablespoon of Triphala with warm water before going to bed. However, do not overconsume Triphala. The Ayurvedic medicines mentioned are for temporary relief only. You may need to correct your digestion with the food that suits your body type to ensure you say bye to constipation forever. If your constipation symptoms are chronic and beyond your control, consult an Ayurvedic doctor and fix it as soon as possible. You can join our Health Programs for mind and body detox. And If you are struggling with any health issues, you can book a consultation with us or give us a message via WhatsApp at +91 79074 89839. If you have any queries, contact us. You can also follow me on Instagram.

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