[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$f1LJAGQurCAxxyt2vh6k8HD0VVE0AQqKKQ3u--c3t8BE":37,"$frA0RM9MH5NE0YvrVRA-lQlfMEGkmzPqPvXqzaIphC0s":132},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":130},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":26,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":96,"author":100,"img":129},141,"The Most Common Symptoms of Vitamin C Deficiency","2024-08-12T21:57:36.481Z","2024-08-12T22:01:36.521Z","2024-08-12T21:59:59.508Z","\u003Cp>Vitamin C is usually associated with winter when colds and viruses are more common, and it contributes to the proper functioning of the immune system. Vitamin C is essential for our health and well-being; however, many people suffer from vitamin C deficiency. The deficiency of this vitamin is \u003Ca href=\"https:\u002F\u002Fwww.ncbi.nlm.nih.gov\u002Fbooks\u002FNBK493187\u002F#:~:text=Vitamin%20C%20deficiency%20is%20often,perifollicular%20hemorrhages%2C%20and%20gingival%20bleeding.\">often linked to\u003C\u002Fa> low socioeconomic status, food insecurity, and limited access to nutritious foods.\u003C\u002Fp>\n\u003Cp>In the US only, \u003Ca href=\"https:\u002F\u002Flpi.oregonstate.edu\u002Fmic\u002Fmicronutrient-inadequacies\u002Foverview#:~:text=47%2D49%29.-,Vitamin%20C,risk%20for%20vitamin%20C%20deficiency.\">dietary intake surveys\u003C\u002Fa> have found a higher prevalence of vitamin C inadequacy among adults (43%) compared to children and adolescents (19% for ages 2-18 years). The percentage is quite high, and considering that vitamin C can be found in numerous foods, the answer to why we present such a high level of deficiency is probably access to fresh fruits and vegetables.\u003C\u002Fp>\n\u003Ch1>The benefits of vitamin C for our body are multiple\u003C\u002Fh1>\n\u003Cp>\u003Cstrong>It has an antioxidant function:\u003C\u002Fstrong> Vitamin C helps protect cells from damage caused by free radicals, which are harmful molecules produced as our bodies break down food or are exposed to smoke and radiation.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>It contributes to collagen synthesis:\u003C\u002Fstrong> Vitamin C is essential for the synthesis of collagen, a protein that helps maintain the integrity of the skin, blood vessels, bones, and other connective tissues.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>It contributes to the functioning of the immune system:\u003C\u002Fstrong> Vitamin C is well known for its support to our immune system since it enhances immune cell function and helps to protect against infections.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>It assists in wound healing:\u003C\u002Fstrong> Vitamin C plays a substantial role in wound healing by promoting the synthesis of collagen and other connective tissues. It helps restore damaged skin and tissues, facilitates the formation of new blood vessels (angiogenesis), and enhances the function of immune cells involved in inflammation and healing processes.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>It contributes to iron absorption:\u003C\u002Fstrong> Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant foods) from the digestive system and facilitates its uptake by intestinal cells. This is especially important for people who consume \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fmy-life-as-a-vegetarian\">mainly plant-based foods\u003C\u002Fa>, as absorption of non-heme iron is less effective compared to heme iron (found in animal products).\u003C\u002Fp>\n\u003Ch1>What happens if we do not get enough vitamin C?\u003C\u002Fh1>\n\u003Cp>Our body cannot produce vitamin C on its own, and for this reason it is necessary to take it daily through our diet.\u003C\u002Fp>\n\u003Cp>Common symptoms of vitamin C deficiency (also known as scurvy) include:\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Tiredness:\u003C\u002Fstrong> Feeling tired or weak is a common symptom of vitamin C deficiency.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Joint and muscle pains:\u003C\u002Fstrong> Deficiency can cause joint pain and muscle weakness.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Swollen or bleeding gums:\u003C\u002Fstrong> This is a classic symptom of vitamin C deficiency. The gums can swell, redden, or even bleed easily.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Dry, rough, or scaly skin:\u003C\u002Fstrong> Vitamin C deficiency can lead to skin problems such as dryness, roughness, and easy bruising.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Slow wound healing:\u003C\u002Fstrong> Because vitamin C is essential for wound healing, people with deficiency may experience slow healing of cuts and minor injuries as well as bruising.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Weakened immune system:\u003C\u002Fstrong> Since vitamin C supports immune system function, deficiency can lead to increased susceptibility to infections.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Anemia:\u003C\u002Fstrong> Severe vitamin C deficiency can lead to anemia due to reduced absorption of iron from plant foods.\u003C\u002Fp>\n\u003Cp>Given the importance of adequate vitamin C intake, it is important to introduce into our diet foods rich in this vitamin, such as fruits and vegetables, as they contain vitamin C in large quantities. Fruits such as oranges, grapefruits, kiwis, and strawberries are rich sources of vitamin C; broccoli, bell peppers, tomatoes, and spinach are vegetables that you should implement in your diet in order to get your daily vitamin C dose.\u003C\u002Fp>\n\u003Cp>If you feel any of the above symptoms, it may be time to consider consulting your physician in case you need to get a vitamin C supplement.\u003C\u002Fp>\n","vitamin-c-deficiency","vitamin C, vitamin C deficiency, vitamin c benefits, fruits with vitamin c, vitamin deficiency symptoms","If you constantly feel tired or your wounds don't heal fast, maybe you have low levels of vitamin C. \nCheck our article and find out whether you need some more vitamin C!",{"id":50,"name":51,"alternativeText":52,"caption":53,"width":54,"height":55,"formats":56,"hash":91,"ext":58,"mime":61,"size":92,"url":93,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":95,"updatedAt":95},362,"Vitamin C deficiency.webp",null,"Vitamin C deficiency",1600,900,{"large":57,"small":67,"medium":75,"thumbnail":83},{"ext":58,"url":59,"hash":60,"mime":61,"name":62,"path":52,"size":63,"width":64,"height":65,"sizeInBytes":66},".webp","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Vitamin_C_deficiency_fb1fabca06.webp","large_Vitamin_C_deficiency_fb1fabca06","image\u002Fwebp","large_Vitamin C deficiency.webp",19.41,1000,562,19412,{"ext":58,"url":68,"hash":69,"mime":61,"name":70,"path":52,"size":71,"width":72,"height":73,"sizeInBytes":74},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Vitamin_C_deficiency_fb1fabca06.webp","small_Vitamin_C_deficiency_fb1fabca06","small_Vitamin C deficiency.webp",7.81,500,281,7814,{"ext":58,"url":76,"hash":77,"mime":61,"name":78,"path":52,"size":79,"width":80,"height":81,"sizeInBytes":82},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Vitamin_C_deficiency_fb1fabca06.webp","medium_Vitamin_C_deficiency_fb1fabca06","medium_Vitamin C deficiency.webp",13.21,750,422,13210,{"ext":58,"url":84,"hash":85,"mime":61,"name":86,"path":52,"size":87,"width":88,"height":89,"sizeInBytes":90},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Vitamin_C_deficiency_fb1fabca06.webp","thumbnail_Vitamin_C_deficiency_fb1fabca06","thumbnail_Vitamin C deficiency.webp",3.18,245,138,3180,"Vitamin_C_deficiency_fb1fabca06",40.4,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FVitamin_C_deficiency_fb1fabca06.webp","aws-s3","2024-08-12T21:59:45.810Z",{"id":14,"name":15,"slug":16,"createdAt":97,"updatedAt":98,"publishedAt":99},"2020-12-24T19:16:00.904Z","2025-02-19T20:04:41.159Z","2024-06-26T07:27:59.419Z",{"id":10,"name":101,"slug":102,"instagram":103,"facebook":52,"bio":104,"createdAt":105,"updatedAt":106,"publishedAt":107,"linkedIn":108,"avatar":109,"avatarImg":128},"Evelina","evelina","https:\u002F\u002Finstagram.com\u002Fevelina_vl?utm_source=qr&igshid=NGExMmI2YTkyZg%3D%3D","The cool kid of the office! Everyone wants to be friends with Evelina since she is a combination of sweetness, coolness, and calmness. She is very dedicated to her profession, and she is always willing to help, from giving a nutrition tip to... participating in a TikTok video! She is also a patient listener and a very talented editor!\n","2023-08-11T12:29:50.319Z","2023-08-11T12:33:13.815Z","2023-08-11T12:29:57.690Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fevgenia-eleni-vlachogianni-a78246234",{"id":110,"name":111,"alternativeText":112,"caption":112,"width":113,"height":113,"formats":114,"hash":123,"ext":116,"mime":119,"size":124,"url":125,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":126,"updatedAt":127},174,"evelina-working-gal.jpg","",250,{"thumbnail":115},{"ext":116,"url":117,"hash":118,"mime":119,"name":120,"path":52,"size":121,"width":122,"height":122},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_evelina_working_gal_ca402d27d4.jpg","thumbnail_evelina_working_gal_ca402d27d4","image\u002Fjpeg","thumbnail_evelina-working-gal.jpg",3.84,156,"evelina_working_gal_ca402d27d4",8.43,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fevelina_working_gal_ca402d27d4.jpg","2023-08-11T12:25:54.964Z","2023-08-11T12:25:54.973Z","https:\u002F\u002Fmedia.workingal.com\u002Fevelina_working_gal_ca402d27d4.jpg","https:\u002F\u002Fmedia.workingal.com\u002FVitamin_C_deficiency_fb1fabca06.webp",{"pagination":131},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":133,"meta":411},[134,209,261,310,360],{"id":135,"title":136,"createdAt":137,"updatedAt":138,"publishedAt":139,"content":140,"slug":141,"coffees":14,"seo_title":142,"keywords":143,"seo_desc":144,"featuredImage":145,"category":179,"author":182,"img":208},140,"50 Alternatives To Saying \"No\" - Printable","2024-08-12T20:49:18.606Z","2024-12-21T21:14:50.885Z","2024-08-12T20:56:45.535Z","If you feel like it's time you set your boundaries, then this printable list will be an ally to your try!\n\nThe Working Gal Team gathered for you 50 Alternatives to the word \"no\" which can help you get out of every situation that can cause you stress or challenge you!\n\nEnjoy!\n\n## Download it [here](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FHow_To_Say_No_3c1661e53d.pdf)!\n\n\n### You May Be Interested: \n\n[How I Stopped Spending Money](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-i-stopped-spending-money)\n\n[Can Women Work With Other Women?](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fresearch-can-women-work-with-other-women) ","50-alternatives-to-saying-no-printable","50 Alternatives To Saying \"No\" Printable","how to say no, no, decline, printable list, how to say no without guilt","A full list of 50 alternatives to the word \"no\" that sound professional and polite! You can print it and keep it in your desk, fridge or wherever you think will help!",{"id":146,"name":147,"alternativeText":52,"caption":148,"width":54,"height":55,"formats":149,"hash":175,"ext":116,"mime":119,"size":176,"url":177,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":178,"updatedAt":178},361,"The Working Gal Printables.jpg","The Working Gal Printables",{"large":150,"small":157,"medium":163,"thumbnail":169},{"ext":116,"url":151,"hash":152,"mime":119,"name":153,"path":52,"size":154,"width":64,"height":155,"sizeInBytes":156},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_The_Working_Gal_Printables_ccc4353f8b.jpg","large_The_Working_Gal_Printables_ccc4353f8b","large_The Working Gal Printables.jpg",81.17,563,81169,{"ext":116,"url":158,"hash":159,"mime":119,"name":160,"path":52,"size":161,"width":72,"height":73,"sizeInBytes":162},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_The_Working_Gal_Printables_ccc4353f8b.jpg","small_The_Working_Gal_Printables_ccc4353f8b","small_The Working Gal Printables.jpg",22.7,22697,{"ext":116,"url":164,"hash":165,"mime":119,"name":166,"path":52,"size":167,"width":80,"height":81,"sizeInBytes":168},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_The_Working_Gal_Printables_ccc4353f8b.jpg","medium_The_Working_Gal_Printables_ccc4353f8b","medium_The Working Gal Printables.jpg",47.82,47821,{"ext":116,"url":170,"hash":171,"mime":119,"name":172,"path":52,"size":173,"width":88,"height":89,"sizeInBytes":174},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_The_Working_Gal_Printables_ccc4353f8b.jpg","thumbnail_The_Working_Gal_Printables_ccc4353f8b","thumbnail_The Working Gal Printables.jpg",6.8,6802,"The_Working_Gal_Printables_ccc4353f8b",186.88,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FThe_Working_Gal_Printables_ccc4353f8b.jpg","2024-08-12T21:00:04.292Z",{"id":6,"name":7,"slug":8,"createdAt":180,"updatedAt":181,"publishedAt":99},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z",{"id":183,"name":184,"slug":185,"instagram":186,"facebook":187,"bio":188,"createdAt":189,"updatedAt":190,"publishedAt":191,"linkedIn":52,"avatar":192},6,"The Working Gal Team","the-working-gal-team","https:\u002F\u002Fwww.instagram.com\u002Fthe_working_gal\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftheworkinggal","At The Working Gal, we prioritize collective strategic insight. This piece reflects the shared expertise of our editorial board and specialists, delivering a 360° analysis of modern business and executive lifestyle.","2021-02-14T21:17:05.180Z","2026-04-12T03:32:03.659Z","2021-02-14T21:17:25.177Z",{"id":193,"name":194,"alternativeText":112,"caption":112,"width":113,"height":113,"formats":195,"hash":203,"ext":197,"mime":200,"size":204,"url":205,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":206,"updatedAt":207},108,"Untitled-7.png",{"thumbnail":196},{"ext":197,"url":198,"hash":199,"mime":200,"name":201,"path":52,"size":202,"width":122,"height":122},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_7_b2bf764bcd.png","thumbnail_Untitled_7_b2bf764bcd","image\u002Fpng","thumbnail_Untitled-7.png",12.8,"Untitled_7_b2bf764bcd",22.3,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_7_b2bf764bcd.png","2021-02-14T21:15:43.138Z","2021-02-14T21:15:43.147Z","https:\u002F\u002Fmedia.workingal.com\u002FThe_Working_Gal_Printables_ccc4353f8b.jpg",{"id":210,"title":211,"createdAt":212,"updatedAt":213,"publishedAt":214,"content":215,"slug":216,"coffees":14,"seo_title":211,"keywords":217,"seo_desc":218,"featuredImage":219,"category":253,"author":256,"img":260},139,"50 Ways To Say “No” Politely","2024-08-12T20:36:42.467Z","2024-08-12T20:58:04.458Z","2024-08-12T20:58:04.455Z","### Two simple letters, yet so difficult to say\n\nWe can all agree that saying _\"no\"_ can cause us discomfort in so many cases, and we have all (or a huge majority of us) been in a position of not being able to say “no” and accept extra workload, an RSVP for an event we didn’t want to attend or even a [purchase that we could have easily skipped](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-i-stopped-spending-money).\n\n**_However, this little word is a very important skill -so important that it can be considered part of our self-care!_**\n\nEven though we find it challenging to use this small -but powerful word-, it’s an essential skill for [maintaining boundaries](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-and-preserve-boundaries) and managing our time effectively.\n\nIt's important to be able to express yourself clearly and respectfully while still preserving relationships either with your colleagues or your loved ones. Therefore, setting boundaries and learning to say no is good for you. Not being able to say “no” when you can’t keep up with your current workload and when you are too tired to go to this gallery opening can impact your body and your mental health. Overcommitting is so last year! And burnout is more relevant than ever.\n\nThe word “no” is a very important word to help you maintain healthy boundaries and it can have important benefits to your [stress levels](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstress-management-these-5-techniques) and wellbeing.\n\nHowever, it’s not always easy to say “no”, especially when you need to address that to a loved one or to your favorite colleague. We have learned since we were kids that we must be respectful and polite to everyone around us, and for some -strange- reason, we correlate being polite with saying “yes.” Another reason that blocks us from avoiding this little magic word is [imposter syndrome](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fimpostor-syndrome-test). The more we doubt ourselves, the more we tend to agree with others, from fear to seem incompetent. Also, let's agree that a reason that sometimes we cannot decline a task, an invitation, etc. is guilt. Guilt of disappointing our loved ones or our business partners.\n\nIf you, too, are struggling with saying no and end up suppressing yourself every time someone asks you for something, we gathered 50 phrase that can replace the word “no”, but are still polite and boundary safe!\n\n# 50 Alternatives To The Word \"No\"\n\n_I appreciate your offer, but I'm unable to._\n\n_Thank you for thinking of me, but I won't be able to._\n\n_I'm flattered, but I must decline._\n\n_I'm sorry, but I can't._\n\n_I'd love to, but unfortunately, I can't._\n\n_I'm unavailable at the moment, but perhaps another time?_\n\n_I'm committed to something else, but thank you for asking._\n\n_I'm not the right person for this, but I know someone who might be._\n\n_I'm interested in something similar, but not this._\n\n_I appreciate the offer, but I'm looking for something different._\n\n_I need to prioritize other things right now._\n\n_I'm not comfortable with that._\n\n_I don't think it's the right fit for me._\n\n_I'm not ready for that yet._\n\n_I'm not interested in that._\n\n_I'm truly grateful for your offer, but I must decline._\n\n_Thank you for considering me, but it's not for me._\n\n_I appreciate your enthusiasm, but I'm not available._\n\n_I'm flattered by your invitation, but I can't make it._\n\n_Thank you for thinking of me, but I have other plans._\n\n_Let me think about it and get back to you._\n\n_I need some time to consider this._\n\n_I'll get back to you on that._\n\n_I'm not sure about that yet._\n\n_Can we discuss this another time?_\n\n_That sounds interesting, but it's not for me._\n\n_I understand what you're saying, but it's not a good fit._\n\n_I'm not sure that would work for me._\n\n_I appreciate your suggestion, but I have a different plan._\n\n_I'm focused on something else right now._\n\n_No, thank you._\n\n_I'm sorry, but my answer is no._\n\n_I've made my decision, and it's no._\n\n_I appreciate your persistence, but the answer is still no._\n\n_No, and that's final._\n\n_Humorous (Use with Caution)_\n\n_Tempting, but I'm already booked solid._\n\n_I'd love to, but my clone is busy._\n\n_That sounds fun, but my couch is calling my name._\n\n_I'm allergic to commitments._\n\n_I'm currently out of \"yeses.\"_\n\n_Focusing on the Positive_\n\n_I'm excited about other opportunities._\n\n_I'm looking forward to something different._\n\n_I'm focusing on my own goals right now._\n\n_I have other priorities at the moment._\n\n_I'm happy with my current situation._\n\n_I respect your offer, but I can't accept._\n\n_I value your friendship, but I must decline._\n\n_I understand where you're coming from, but no._\n\n_I appreciate your point of view, but I disagree._\n\n_I respect your decision, but mine is different._\n\nSo, next time you don’t feel like doing something, or you have a lot on your plate, use one of the above answers to politely say no!\n\n## Extra tip: You can print this list and keep it around so that you get inspired all the time! Find it [here](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F50-alternatives-to-saying-no-printable)","50-ways-to-say-no-politely","how to say no, how to say no politely, no, say no without guilt","If you want to say \"no\" but you want to be polite as well, here are 50 polite alternatives to the word \"no\".\n\n",{"id":220,"name":221,"alternativeText":52,"caption":222,"width":54,"height":55,"formats":223,"hash":248,"ext":58,"mime":61,"size":249,"url":250,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":251,"updatedAt":252},359,"how to say no.webp","how to say no",{"large":224,"small":230,"medium":236,"thumbnail":242},{"ext":58,"url":225,"hash":226,"mime":61,"name":227,"path":52,"size":228,"width":64,"height":65,"sizeInBytes":229},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_how_to_say_no_96a66984b2.webp","large_how_to_say_no_96a66984b2","large_how to say no.webp",28.87,28868,{"ext":58,"url":231,"hash":232,"mime":61,"name":233,"path":52,"size":234,"width":72,"height":73,"sizeInBytes":235},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_how_to_say_no_96a66984b2.webp","small_how_to_say_no_96a66984b2","small_how to say no.webp",10.83,10830,{"ext":58,"url":237,"hash":238,"mime":61,"name":239,"path":52,"size":240,"width":80,"height":81,"sizeInBytes":241},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_how_to_say_no_96a66984b2.webp","medium_how_to_say_no_96a66984b2","medium_how to say no.webp",19.38,19376,{"ext":58,"url":243,"hash":244,"mime":61,"name":245,"path":52,"size":246,"width":88,"height":89,"sizeInBytes":247},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_how_to_say_no_96a66984b2.webp","thumbnail_how_to_say_no_96a66984b2","thumbnail_how to say no.webp",4.07,4070,"how_to_say_no_96a66984b2",61.09,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_say_no_96a66984b2.webp","2024-08-12T20:52:39.887Z","2024-08-12T20:57:20.025Z",{"id":26,"name":27,"slug":28,"createdAt":254,"updatedAt":255,"publishedAt":99},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z",{"id":183,"name":184,"slug":185,"instagram":186,"facebook":187,"bio":188,"createdAt":189,"updatedAt":190,"publishedAt":191,"linkedIn":52,"avatar":257},{"id":193,"name":194,"alternativeText":112,"caption":112,"width":113,"height":113,"formats":258,"hash":203,"ext":197,"mime":200,"size":204,"url":205,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":206,"updatedAt":207},{"thumbnail":259},{"ext":197,"url":198,"hash":199,"mime":200,"name":201,"path":52,"size":202,"width":122,"height":122},"https:\u002F\u002Fmedia.workingal.com\u002Fhow_to_say_no_96a66984b2.webp",{"id":89,"title":262,"createdAt":263,"updatedAt":264,"publishedAt":265,"content":266,"slug":267,"coffees":26,"seo_title":262,"keywords":268,"seo_desc":269,"featuredImage":270,"category":304,"author":305,"img":309},"Our New Workout Obsession: Calisthenics","2024-08-08T22:06:18.358Z","2026-01-19T16:43:01.154Z","2024-08-08T22:08:21.913Z","We know you are a Pilates or [Yoga](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-yoga-poses-for-immediate-stress-relief) fan! Telling you to skip your Reformer workout would be terrible. However, if you feel like you want to add something different to your workout routine, something you could take your strength and flexibility to the next level, then Calisthenics is what you are looking for!\n\nCalisthenics is more than just the latest trends you'll see while scrolling your [Instagram page](https:\u002F\u002Fwww.instagram.com\u002Fthe_working_gal\u002F). It has actually been particularly popular for decades, but in recent years, it has started to gain more and more popularity.\n\nWith roots in ancient Greece -yes, everything good comes from ancient Greeks!- when the equipment we use nowadays didn't exist, and people used their **body strength** to increase muscle endurance and learn to control their bodies, they developed specific exercises to do so, aka the now known Calisthenics.\n\nCalisthenics is an amazing type of workout, where you don't need any **equipment** and you can practice it in the comfort of your house or, if you are the outdoor type, in the nearest park!\n\nSo, if you feel at least a bit intrigued and are thinking of diving a bit more into the concept, keep reading because we found _5 reasons why_ you should stand up and give Calisthenics a try!\n\n# It improves Strength, Endurance and Muscle Tissue\n\nCalisthenics exercises such as push-ups, pull-ups, and sit-ups activate many muscle groups at once. For example, pull-ups activate not only the biceps and dorsiflexor but also the trapezius, rhomboids, pectoral major, shoulders, core (dorsal, abdominal, obliques), and triceps; and if your legs are straight or slightly forward, it activates the quadriceps and glutes as well. Over time, we get the desired results without using exercise equipment or weights.\n\n# It Improves Flexibility\n\nCalisthenics helps to improve our flexibility. During the workout, the emphasis on fluid movements where all the muscles of the body are used activates the muscles at different levels, increasing the range of motion. Dynamic exercises, such as those in Calisthenics, require the joints to move through their full range of motion, leading to improved flexibility. This holistic approach to bodyweight training ensures that not only do you develop strength but also achieve increased functional mobility, highlighting the flexibility and comprehensive benefits of calisthenics in cultivating a flexible and agile physique.\n\n# It Strengthens the Torso\n\n![blog-900x550-_8_.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_8_df03ec4c32.webp)\n\nStrengthening the core is one of the key goals when we start exercising. The trunk regulates the smooth execution of movements without putting any strain on the spine when performing the exercises. Calisthenics aims to strengthen the core through a series of exercises that activate many muscle groups simultaneously.\n\n# It Minimizes Injuries\n\nThe results of weight training may be more quickly apparent, but when not executed correctly, they often cause musculoskeletal problems and joint injuries over time. Calisthenics exercises, on the other hand, minimize the likelihood of similar problems occurring as the pressure on the bones, tendons, and spine is minimal. At the same time, stretching both before and after the workout contributes significantly to the protection of muscles and joints. However, it is important that they are performed under guidance and in a controlled environment.\n\n# It Improves Balance and Posture\n\nThe nature of exercises executed in a Calisthenics workout helps to improve balance and general posture. Considering that we spend a generous amount of time sitting in front of a computer screen, improving posture is a gift to our body. And, of course, Calisthenics can help us improve our balance and posture while relieving musculoskeletal pain caused by a long, sedentary life.\n\nCalisthenics, with its holistic approach to exercise, can have infinite benefits for your body and your health.\n\nIt is suitable for any age body type and independent of your physical condition. All you need is patience, perseverance, and the desire to achieve your goals!\n\nIf you are new to Calisthenics, it is recommended to start under the supervision of specially qualified trainers in a controlled environment to avoid injuries and to understand more about the philosophy and the history of this extremely cool workout.\n\n### We are grateful to the [Calisthenics & Fitness Society team](https:\u002F\u002Fwww.fitsociety.gr\u002F) for giving us the opportunity to learn more about Calisthenics. [If you are in Athens](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F7-reasons-why-you-should-visit-athens), it’s worth visiting\n","our-new-workout-obsession-calisthenics","calisthenics workout, calisthenics, calisthenics fitness, calisthenics equipment, ","If you want to try something new to achieve your fitness levels, then maybe you should try Calisthenics. The new trend has its roots in ancient Greece. We give you all the reasons why you should try it!",{"id":271,"name":272,"alternativeText":52,"caption":273,"width":54,"height":55,"formats":274,"hash":299,"ext":58,"mime":61,"size":300,"url":301,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":302,"updatedAt":303},355,"calisthenics workout.webp","calisthenics workout",{"large":275,"small":281,"medium":287,"thumbnail":293},{"ext":58,"url":276,"hash":277,"mime":61,"name":278,"path":52,"size":279,"width":64,"height":65,"sizeInBytes":280},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Blog_1600x900_10_b074566be0.webp","large_Blog_1600x900_10_b074566be0","large_Blog-1600x900-_10_.webp",21.1,21100,{"ext":58,"url":282,"hash":283,"mime":61,"name":284,"path":52,"size":285,"width":72,"height":73,"sizeInBytes":286},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Blog_1600x900_10_b074566be0.webp","small_Blog_1600x900_10_b074566be0","small_Blog-1600x900-_10_.webp",9,9004,{"ext":58,"url":288,"hash":289,"mime":61,"name":290,"path":52,"size":291,"width":80,"height":81,"sizeInBytes":292},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Blog_1600x900_10_b074566be0.webp","medium_Blog_1600x900_10_b074566be0","medium_Blog-1600x900-_10_.webp",14.56,14558,{"ext":58,"url":294,"hash":295,"mime":61,"name":296,"path":52,"size":297,"width":88,"height":89,"sizeInBytes":298},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Blog_1600x900_10_b074566be0.webp","thumbnail_Blog_1600x900_10_b074566be0","thumbnail_Blog-1600x900-_10_.webp",3.76,3756,"Blog_1600x900_10_b074566be0",47,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FBlog_1600x900_10_b074566be0.webp","2024-08-08T22:07:34.668Z","2024-08-08T22:07:55.000Z",{"id":14,"name":15,"slug":16,"createdAt":97,"updatedAt":98,"publishedAt":99},{"id":183,"name":184,"slug":185,"instagram":186,"facebook":187,"bio":188,"createdAt":189,"updatedAt":190,"publishedAt":191,"linkedIn":52,"avatar":306},{"id":193,"name":194,"alternativeText":112,"caption":112,"width":113,"height":113,"formats":307,"hash":203,"ext":197,"mime":200,"size":204,"url":205,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":206,"updatedAt":207},{"thumbnail":308},{"ext":197,"url":198,"hash":199,"mime":200,"name":201,"path":52,"size":202,"width":122,"height":122},"https:\u002F\u002Fmedia.workingal.com\u002FBlog_1600x900_10_b074566be0.webp",{"id":311,"title":312,"createdAt":313,"updatedAt":314,"publishedAt":315,"content":316,"slug":317,"coffees":26,"seo_title":312,"keywords":318,"seo_desc":319,"featuredImage":320,"category":354,"author":355,"img":359},137,"Suffering From PMS? Let Your Diet Relieve Your Symptoms","2024-08-08T00:07:26.968Z","2024-08-08T00:07:28.662Z","2024-08-08T00:07:28.659Z","Premenstrual syndrome (PMS) and a general feeling of unwellness during menstruation are so common for many women that they consider it a normal part of their period. About _8% to 20% of women_ experience moderate to severe symptoms one or two weeks before menstruation, which prevents them from even carrying out their everyday tasks.\n\nThese symptoms include a range of physical and emotional changes. The most commonly observed symptom is mood swings, such as **grumbling**, **melancholy**, and **irritation**, to a point where it is easily recognizable by those close to us. Abdominal bloating, breast tenderness, and headache are other common symptoms experienced by women suffering from premenstrual syndrome.\n\nThese symptoms, both before and during periods, are primarily due to **unstable** levels of hormones and chemicals produced by our brains. However, studies have shown that our dietary choices can influence the intensity and duration of symptoms.\n\nOf course, food does not have a direct impact on the uterus because once consumed, it passes through the stomach and **intestine**, aka our digestive system, which is not connected to the uterus. However, since our organism is a complex system, there is interdependence of all organs.\n\nBut how can we reduce symptoms and relieve cramps through our diet? Before thinking of taking medication or **period support supplements**, try first to adjust your dietary habits to avoid burdening your body.\n\n# Increase Water Consumption\n\nAdequate hydration of our body is always [a high priority](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwater-is-a-beauty-elixir), especially during menstruation. Keeping our bodies hydrated can reduce the chances of dehydration-related headaches, a common menstrual symptom. Drinking plenty of water can also relieve water retention and bloating. Aim to drink at least a gallon of water every day.\n\n# Eat Leafy Green Vegetables\n\nDuring menstruation, it is common to experience a drop in iron levels, especially in case of intense blood flow, resulting in symptoms of fatigue, physical pain, cramps, and dizziness.\n\nHowever, leafy greens, such as cabbage and spinach, can boost iron levels and boost our energy during the day. Spinach is also rich in magnesium, which is associated with muscle relief and, therefore, a decrease in cramps.\n\n# Consume Dark Chocolate\n![pms and nutrition.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_7_32d4927010.webp)\n\nDark chocolate is not only delicious; it’s also a beneficial snack during those days. Dark chocolate is rich in iron and magnesium. Particularly, 100 grams of dark chocolate with a cocoa content of 70 to 85% contains 67% of the recommended daily intake of iron and 58% of the RDI of magnesium. According to [studies](https:\u002F\u002Fwww.ncbi.nlm.nih.gov\u002Fpmc\u002Farticles\u002FPMC3208934\u002F), magnesium reduces the severity of PMS symptoms, and in addition, people with magnesium deficiency appear to be more likely to have severe PMS symptoms. In addition, dark chocolate is an ideal choice to fight cravings and the mood to eat unhealthy snacks.\n\n# Increase consumption of Omega-3 Fatty Acids\n\nConsumption of omega-3 fatty acids has been found to help reduce the intensity of menstrual pain. Oily fish such as sardines and salmon can help relieve pain thanks to their anti-inflammatory action. Also, rich sources of omega-3 fatty acids are flaxseed, chia seeds, and avocado, so make sure you incorporate them into your meals accordingly.\n\n# Drink Ginger\n\nA warm cup of ginger tea can improve menstrual symptoms, as ginger has an anti-inflammatory effect, which can soothe strained muscles and relieve cramps. Ginger can also reduce nausea, which can be a symptom of menstruation. Ginger is also recommended in the first trimester of pregnancy due to its ability to relieve nausea and vomiting.\n\nHowever, we should keep in mind that it is advisable not to consume too much, i.e., no more than 4 grams per day, as it can cause heartburn and stomach pain.\n\n# Eat Lentils and Beans\n\nLentils and beans are rich in protein and can be the ideal solution in case you don’t want to increase your meat consumption way more than regular. They are good substitutes for those who follow a vegan or [vegetarian diet](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fmy-life-as-a-vegetarian). They are also rich in iron, which makes them excellent additions to our diet if we have low iron levels.\n\n### At the same time, during menstruation, it’s better to avoid excessive consumption or greatly limit consumption of:\n\n- Red meat\n- Salt\n- Sugar\n- Spicy food\n\nas they can intensify menstrual cramps and pain.","suffering-from-pms-let-your-diet-relieve-your-symptoms","pms and nutrition, nutrition and menstrual cramps, pms and pain, menstrual cramps, menstrual, pms and period support, ","If you are suffering from PMS or menstrual cramps, then check how our nutrition can help you relieve the symptoms and make you feel better.",{"id":321,"name":322,"alternativeText":52,"caption":323,"width":54,"height":55,"formats":324,"hash":349,"ext":58,"mime":61,"size":350,"url":351,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":352,"updatedAt":353},353,"pms and nutrition.webp","pms and nutrition",{"large":325,"small":331,"medium":337,"thumbnail":343},{"ext":58,"url":326,"hash":327,"mime":61,"name":328,"path":52,"size":329,"width":64,"height":65,"sizeInBytes":330},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Blog_1600x900_9_96c714a80b.webp","large_Blog_1600x900_9_96c714a80b","large_Blog-1600x900-_9_.webp",21.24,21244,{"ext":58,"url":332,"hash":333,"mime":61,"name":334,"path":52,"size":335,"width":72,"height":73,"sizeInBytes":336},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Blog_1600x900_9_96c714a80b.webp","small_Blog_1600x900_9_96c714a80b","small_Blog-1600x900-_9_.webp",8.92,8922,{"ext":58,"url":338,"hash":339,"mime":61,"name":340,"path":52,"size":341,"width":80,"height":81,"sizeInBytes":342},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Blog_1600x900_9_96c714a80b.webp","medium_Blog_1600x900_9_96c714a80b","medium_Blog-1600x900-_9_.webp",14.79,14792,{"ext":58,"url":344,"hash":345,"mime":61,"name":346,"path":52,"size":347,"width":88,"height":89,"sizeInBytes":348},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Blog_1600x900_9_96c714a80b.webp","thumbnail_Blog_1600x900_9_96c714a80b","thumbnail_Blog-1600x900-_9_.webp",3.74,3742,"Blog_1600x900_9_96c714a80b",42,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FBlog_1600x900_9_96c714a80b.webp","2024-08-08T00:05:13.990Z","2024-08-08T00:05:33.620Z",{"id":14,"name":15,"slug":16,"createdAt":97,"updatedAt":98,"publishedAt":99},{"id":10,"name":101,"slug":102,"instagram":103,"facebook":52,"bio":104,"createdAt":105,"updatedAt":106,"publishedAt":107,"linkedIn":108,"avatar":356},{"id":110,"name":111,"alternativeText":112,"caption":112,"width":113,"height":113,"formats":357,"hash":123,"ext":116,"mime":119,"size":124,"url":125,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":126,"updatedAt":127},{"thumbnail":358},{"ext":116,"url":117,"hash":118,"mime":119,"name":120,"path":52,"size":121,"width":122,"height":122},"https:\u002F\u002Fmedia.workingal.com\u002FBlog_1600x900_9_96c714a80b.webp",{"id":361,"title":362,"createdAt":363,"updatedAt":364,"publishedAt":365,"content":366,"slug":367,"coffees":26,"seo_title":362,"keywords":368,"seo_desc":369,"featuredImage":370,"category":403,"author":406,"img":410},136,"20 Things We Love About August","2024-08-06T22:58:26.929Z","2024-08-06T23:02:09.082Z","2024-08-06T23:02:09.078Z","Going through the last month of summertime, August, the sweet spot between the vibrant heat of July and the crispness of September, we start reflecting on the new season to come and already thinking about how to welcome September.\n\nHowever, we still have some time left and we can’t help but think how much we like this month. August is a month of golden sunlight, lingering vacations, and the promise of what's to come for the new season.\n\nHistorically talking, August comes from the Latin word \"augustus,\" which means \"consecrated\" or \"venerable\".\n\nIt was originally the sixth month of the Roman calendar, called Sextilis. However, when Augustus Caesar became the first Roman emperor, the Senate renamed the month in his honor to reflect his power and importance.\n\nInterestingly, the word \"august\" also has a second meaning, describing something as grand, noble, or majestic. This meaning is derived from the same Latin root as the month of August.\n\nSo, the name August carries connotations of both imperial power and grandeur -this is why we love this month and this is why we gathered 20 things that we love about this month!\n\n**Sun-kissed days:** August is full of long, lazy days filled with warmth and sunshine.\n\n**Outdoor adventures:** Hiking, camping, and exploring the great outdoors.\n\n**Vibrant blooms:** Gardens explode with color as flowers reach their peak.\n\n**Sweet summer fruits:** Juicy peaches, ripe berries, and refreshing watermelon.\n\n**Starry nights:** Warm August evenings are perfect for stargazing and making wishes.\n\n**Beach days:** Building sandcastles, soaking up the sun, and enjoying the ocean breeze.\n\n**Barbecues and picnics:** Delicious food, good company, and outdoor fun.\n\n**Festival vibes:** Music, food, and entertainment at local festivals and events.\n\n**Pool parties:** Splashing around, cooling off, and enjoying summer vibes.\n\n**Endless daylight:** Extra hours to enjoy hobbies, spend time with loved ones, or simply relax.\n\n**Back-to-school excitement:** New beginnings and fresh starts for students.\n\n**Cooler evenings:** A gentle transition to autumn weather.\n\n**Harvest season anticipation:** The promise of bountiful crops and delicious fall flavors.\n\n**Cozy sweater weather:** The first hint of cooler temperatures and layering outfits.\n\n**Holiday planning:** The excitement of preparing for Thanksgiving and Christmas.\n\n**Reflection and renewal:** Time to assess goals and make plans for the future.\n\n**Gratitude and appreciation:** Focusing on the positive aspects of life.\n\n**Self-care:** Prioritizing relaxation, wellness, and personal growth.\n\n**New beginnings:** Embracing change and opportunities.\n\n**Hope for the future:** Looking forward to what the rest of the year will bring.\n\n### Is there anything more that we could ask for?","20-things-we-love-about-august","august, summer inspiration, august inspiration, things we love about august, what does august mean","August is traditionally the last month of summer, but there is something more to it. 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