| How to Build Up Atrophied Muscles Posted: 24 Sep 2016 05:00 PM PDT Muscle atrophy is a condition in which the tissues in the muscles start to weaken and waste away. This can occur as a result of lack of muscle use, malnutrition, disease, and injury. In many cases of muscle atrophy, however, you can build the muscle back up with specific exercises as well as diet and lifestyle changes. EditUnderstanding Muscle Atrophy - Know what muscle atrophy means. Muscle atrophy is the medical term that describes when a part of the body suffers muscle loss or when muscle tissue wastes away.[1][2]
- It's normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury.
- Muscle atrophy can negatively impact a person's quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.[3]
- Learn about disuse atrophy, the leading cause of muscle atrophy. Muscles can atrophy from disuse, or when they are not used regularly, which causes the muscle tissue to break down, shorten in length, and become damaged. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.[4][5][6]
 - Disuse muscle atrophy can be the result of severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue.
- People with jobs that require them to be seated for long amounts of time or people who are not physically active can also experience this type of muscle atrophy.
- Severe injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy.
- Medical conditions that limit a person's ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles.
- In many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing physical exercise.
- Understand the causes of neurogenic atrophy. Neurogenic muscle atrophy is caused by a disease or injury to the nerves attached to the muscles. Although it is less common than disuse muscle atrophy, it is harder to treat because you can't necessarily improve the condition with increased exercise. Some of the diseases that often lead to neurogenic atrophy include:
- Polio, a viral disease that can cause paralysis.
- Muscular dystrophy, a hereditary disease that weakens the muscles.
- Amyotrophic lateral sclerosis, which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.[7]
- Guillain-Barre syndrome is an autoimmune disorder that causes your body's immune system to attack your nerves, resulting in muscle paralysis and weakness.[8]
- Multiple sclerosis, or MS, is another autoimmune disease that can immobilize the whole body.[9]
- Recognize the symptoms of muscle atrophy. It's important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:[10]
- Muscle weakness and decrease in muscle size.
- Skin around the affected muscle may seem to sag away from the muscle.
- Difficulty lifting things, moving the atrophied area, or doing exercise that was once easy.
- Pain in the affected area.
- Back pain and difficulty walking.
- A feeling of stiffness or heaviness in the affected area.
- The symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck.
- Seek medical advice if you think you are experiencing muscle atrophy. If you suspect that you are experiencing muscle atrophy, it's a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.[11][12][13]
- If the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy.
- Anti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable.
- To diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.[14]
- A doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments.
- Work with experts. Depending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes.
EditUsing Exercise to Build Up Atrophied Muscles - Remember to consult your doctor or health provider before starting on any muscle-building programs. Even if the doctor did not find that your muscle atrophy is caused by a specific disease, it's a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don't want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.[15]
- Find a personal trainer or physical therapist. Though you can do some physical activities on your own to reverse muscle atrophy's effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track.
- She will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed.
- Start easy, then work your way up to more intense exercise. Since many people with atrophied muscles are beginning exercise again after a long break from physical activity, it's important to start slowly. Remember, your body is not as strong as it was prior to atrophy.
- Begin with water exercise or aquatic rehabilitation. Swimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it's best to work with an expert, here are a few basic steps to get you started:[16][17]
- Walk around the pool. With water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body.
- As you progress, increase the time interval and the depth of the water.
- You can also use buoys, paddles, or water barbells for more resistance. These tools will help work your core and upper body.
- Do knee lifts in the pool. Try a knee lift by positioning your back against the pool wall, and placing both feet flat on the bottom of the pool. Then, lift a knee up as if you are marching in place. When your knee is at hip height, extend it outward.
- Keep doing this for 10 repetitions, before switching to the other leg.
- As you progress, try doing additional sets for each leg.
- Complete water push ups. Face the pool wall with your arms resting on the deck of the pool and shoulder-width apart. Use your hands to raise your body up out of the water so you are about halfway out of the pool. Hold the position for a few seconds and then slowly lower yourself back in the pool.
- For an easier version, place your hands on the pool deck so they are shoulder-width apart. As you bend your elbows, lean your chest toward the wall of the pool.
- Move on to body weight exercises. If you feel proficient doing exercises in the water, add some body-weight exercises while on dry land.
- A beginner can start with 8 to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups.
- Perform this routine three times per week to build up atrophied muscles.
- Learn how to do squats. To perform a squat, stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.[18]
- Keep your weight in your heels and do not allow your knees to go past your toes.
- Perform lunges. To perform lunges, stand up straight with your hands on your hips. Pull your abdominal muscles in.[19]
- Take a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor.
- Bend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right.
- Put your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg.
- Remember that your body should not be slouching forward.
- Try some triceps dips. To do a triceps dip, prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.[20]
- Slowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps.
- Bend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms.
- Do some basic ab crunches. For a basic ab crunch, lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.[21]
- You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles.
- Hold the "crunched" position for a few seconds, then lie back down and repeat.
- Try resistance exercises. Make use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It's also a good idea to research specific resistance exercises that target the affected area.[22][23]
- Bench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells.
- Start with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands.
- Incorporate some cardio into your workouts. In addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.[24][25]
- Start with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily.
- Don't forget to stretch. After each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.[26]
- Make sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds.
- Begin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings.
- Learn some specific stretches. Here are some specific stretching exercises for different parts of the body:[27][28]
 - Neck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous.
- Shoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm.
- Triceps stretching: Start with raising your right arm. Bend the right elbow and reach down behind your head and between the shoulder blades. Make use of the left arm to reach and grab the right elbow. Lastly, pull your elbow toward your head.
- Wrist stretching: Simply hold your arm out and slightly pull back your hand with the opposite hand. Do this repetitively.
- Hamstrings stretching: Start in a cross-legged sitting position. Put one leg out. Attempt to reach and hold the foot for a few seconds. Go back to the starting position and do the same thing with the other leg.
- Lower back stretch: Lie down on your back. Bring one leg up to chest level. Do the same with the other leg.
- Leg stretching: Lie down on your back and extend both legs in the air. Grab the back of your thighs and pull the legs toward your face.
EditImproving Atrophied Muscles with Diet and Lifestyle Changes - Eat plenty of protein. A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.[29][30]
- Adult men should eat about 56 grams of protein per day.
- Adult women should eat about 46 grams per day.
- Women who are pregnant or breastfeeding should eat at least 71 grams of protein per day.
- Teenaged boys should eat about 52 grams a day.
- Teenaged girls should eat about 46 grams per day.
- Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts.
- A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.
- Increase your carbohydrate intake. If you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.[31]
- To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.[32][33][34]
- Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.
- Eat good fats such as Omega-3 fatty acids. These good fats stop the breakdown of muscle by interfering with the inflammatory process.[35]
- Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash.
- The recommended dose for omega-3 fatty acids is 1 to 2 grams daily[36][37]
- Understand why stress is bad for your muscles. When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.[38]
- Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.
- Get enough sleep. When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.[39][40]
- Try to get seven to nine hours of sleep per day.
- If you believe you are experiencing muscle atrophy, it's important to consult a medical professional to properly diagnose your condition and identify the underlying cause. They will also be able to recommend treatment options and refer you a physical therapist or nutritionist who can guide you through specific exercises, diet, and lifestyle changes to suit your needs.
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| How to Make Vegan Condensed Milk Posted: 24 Sep 2016 09:00 AM PDT If you are vegan, or you are seeking a non-dairy version of condensed milk, this recipe provides an ideal substitute. It can be used with a variety of recipes requiring condensed milk, including candies and desserts. EditIngredients - 3 cups soy milk or 3/4 - 1 cup soy milk powder (or other non-dairy milk powder) - you will need it to make 3 cups of milk, so follow the container instructions
- 3/4 cup water
- 6 tbsp vegetable margarine (check it has no milk derivatives in it)
- 1/2 cup sugar
- Place the soy milk and water into a heavy-based saucepan.
- Heat to boiling point.
- Heat the margarine in a separate pan. Add the sugar and mix with a wooden spoon.
- Pour in the hot milk mixture when the sugar has dissolved.
- Add a pinch of salt. Mix well.
- Continue to boil gently, stirring frequently, for another 5 minutes, or until it thickens a little.
- Remove from heat and leave to cool. The vegan condensed milk is now ready for use as wished.
- Finished.
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| How to Make a Study Space Posted: 24 Sep 2016 01:00 AM PDT Do you have trouble studying? Do you doze off in bed when trying to learn about the Middle Ages, or get tied up with distractions around the dining room table when you're supposed to be focusing on the periodic table? Finding a better study space may be your answer. With the right equipment, some planning and organization, and a personal touch, you can carve out a better studying oasis that might improve your results. EditStocking Your Space - Find a good desk (or table) and chair. You want to be comfortable, but not so comfortable that you lose focus or fall asleep. (Your bed's not the greatest option for homework, it turns out.)[1] You also need adequate workspace to spread out.
- Find a desk or table with a top that rests somewhere between your waist and ribcage when you sit at it, so that your elbows can rest easily upon it without having to hunch your shoulders forward. You also want to be able to rest your feet flat on the ground.[2]
- Use a comfortable chair that fits the height of the desk / table. You may want to skip the fancier desk chairs that rotate, roll, recline, lift, etc., if these will only become distractions.
- If you are using a computer, you want enough space to place it about 1 ½ to 2 ½ feet away from you.
- Ensure adequate lighting. A study area that is too dark will not only make it easier to nod off, it can exacerbate eye strain, which will put a damper on any study session. Harsh lighting, such as fluorescent light, can be bad for your eyes too.[3] Use a desk lamp to focus light on your workspace, and also a nearby table or overhead light to brighten the area.[4]
- If natural light is available, certainly make use of it. Be aware, though, that while the natural light provided by a window can be refreshing and calming, the temptation to stare out the window may hamper your studying.[5] Consider draperies or translucent blinds, or face away from the window.
- Gather your supplies. Make sure you have all the materials you need for studying close at hand, so you don't waste time fumbling around for a ruler or pencil lead refills.[6]
- Keep classic school supplies like pens or pencils, erasers, paper, notecards, highlighters, and so on in assigned areas on the desk or in a handy drawer.
- Keep a traditional pocket dictionary, thesaurus, and calculator nearby, even though your phone can probably do the jobs of all three. Using your phone to do long division or spell-check is an open invitation to distraction by the million other things you can do on it.[7]
- Keep things organized. Make use of the desk drawers to keep things you need close by but not spread out all over the desktop. If you don't have enough (or any) drawers, use boxes, small crates, etc. that you can stack on the desktop along the perimeter of your study area.
- Organize your study materials by course / subject in folders or binders. Mark each clearly and store them for easy access.
- You can also organize assignments and notes by using bulletin boards, cork tiles, and wall calendars.
- For more ideas, see How to Organize Your Desk
- Organize your computer files, too. Being organized should extend to your online stuff as well as what's physically around you. Have you ever looked for a draft of that essay you were writing only to be unable to find it? Or lost the notes you needed to study for your psych test because you can't remember where you saved them? Create specific folders for each class or subject, and keep all your files in the right place.[8]
- Label things clearly so you can use the search feature to find them. Skip cutesy names in favor of descriptive titles. And label drafts!
- Consider a clock. This depends on the type of person you are. Will a clock motivate you to keep studying for an hour more, or remind you that your favorite show is on in only 15 minutes (or make you think "I've only been studying for that long?!")?[9]
- Try using a clock to set time-related study goals. You can also use the clock or timer feature on your phone or a watch to help you do this. Decide to study in a "chunk" of time, such as 30 minutes. Don't allow yourself any distractions for that period of time. When it's up, take a little break to reward yourself![10]
- You could also try out a timer for even more precise time-keeping, especially if you are preparing for a timed exam like the SAT or ACT.
- If the tick-tock of an old-fashioned clock bothers you, go digital.
EditEliminating Distractions - Reduce desk clutter. This ties in with the need for proper desk organization, but also means that you need to keep tabs on the mess of papers, pens, open books, and so on that may build up on your workspace as you study. Too much clutter can leave you feeling overwhelmed and stressed out, which will put a damper on your study session.[11]
- It is a good idea to take short study breaks along the way anyway, so when you do, take a moment to tidy up your workspace before resuming.
- Excess clutter can lead to unnecessary distractions. Keep only what you need at that time in front of you. A cluttered workspace can lead to a cluttered mind.[12]
- Detach from your phone. It is hard to ignore the lure of your phone when studying. The modern smartphone is perhaps the ultimate tool and the ultimate distractor. Put it away when you study, or you may find yourself browsing Facebook or texting a friend without even realizing you'd picked up the phone.[13]
- Shut your phone off or put it in silent mode so the lure of notification chimes doesn't drag you away from your studies. Also try placing it well out of reach so you can't reflexively grab for it.[14]
- If you are using your phone as a calculator or other tool, consider putting it in "airplane mode," which shuts off wireless and cellular connections. You can turn them back on for your (brief) study breaks.[15]
- Block out distracting sounds. Some people do well with "white noise," background noises such as those in a coffee shop that aren't really distinct enough to be distracting. Others need total silence to work. Figure out what works well for you, and plan your space accordingly.[16]
- "Multitasking" is a myth. You simply can't watch TV or surf Facebook and study at the same time, no matter how much you think you're "really" a multitasker.[17] Focus your study time on studying, and save things like TV and music for leisure time.
- If your study space shares a room or a thin wall with a TV in use by someone, or people engaged in conversation or some other potential distraction, try to block out the distraction with your own background noise.
- Try choosing something like rain sounds or white noise; there are websites and apps with samples of these. If you prefer music, try light classical or at least something without lyrics. You want something that negates audio distractions without becoming one itself.[18]
- Don't use headphones if you have a choice. They seem to hinder focus and information retention for many people, probably because the sound does not as easily blend into the background.[19]
- Use the space only for studying. If your study space is your bed, you'll be more tempted to think of (or actually) sleep. It it's where you play computer games, gaming; the dining room table, eating; and so on. You'll be more likely to create distracting associations.[20]
- If it is possible for you to carve out a space -- even a corner, a niche, a large closet, etc. -- dedicated exclusively to studying, do it. Associate your presence there only with studying.
- If this is not an option, do what you can to transform the multipurpose space into study space. Clear away food, dishes, centerpieces, etc., from the dining room table. Put away your computer games, scrapbooking supplies, and so on.
- Avoid snacking while studying. Studying is hard, hungry work, but you need to be careful. It's easy to nibble into oblivion when you're hitting the books. Junk food in particular is a bad idea. If you have to have some snacks handy, choose fresh fruits, vegetables, or whole-grain snacks like crackers.[21]
- Try to avoid over-consuming sugar and caffeine while studying. These can make you feel jittery and lead to "crashes" later.
- Try saving your snack for when you take a study break. You'll be more aware of what you're eating, and it's a nice way to reward yourself for a job well done.
- Don't ignore your body's needs, though. Set yourself a meal or snack break, or give yourself a specific amount of time before you replenish your coffee. This way, you take care of your mind and your body.
EditPersonalizing Your Study Space - Make it yours. Try to locate your study space in an area that suits you. If you need dead silence, find a tucked away corner, an attic, a basement, a spare bedroom, whatever you can find. If you prefer some sound, locate it near (but not within) an area of more activity.[22]
- If the location can't always be your dedicated study space, let others know when it is being used as such. Go ahead and make a "Do Not Disturb," "Quiet, please," or "Hey, knock it off -- I'm studying here!" sign to post, depending on your personality.
- Decorate to motivate. Adorning your study space with posters, signs, and photos that are important to you may help give you that boost to keep going. Just make sure they don't become distractions rather than motivators.[23]
- Figure out what kind of motivation works for you. A picture of your family or a beloved pet? A poster of the car you hope to get after you pass these exams and graduate? Copies of your earlier exams in chemistry with poor scores that you are determined to improve upon? Determine whether you need more of a "push" or a "pull" (or a carrot or stick, if you prefer) to keep you motivated.
- Decorating the space also identifies it as yours, even if only temporarily, as in the case of a dining room table or shared space. Bring along a few motivating mementos for your study time that can be easily packed up when you're finished.
- Appeal to your senses. If you can add color to your study space, keep in mind that cool colors like blue, purple, and green tend to inspire feelings of peace and balance, while warmer colors like red, yellow, and orange tend to inspire activity and even restlessness.[24][25]
- So, if you tend to get overly anxious for upcoming exams, consider going with a cool color palate for your décor; if you need a kick in the pants while trying to study, go warmer.
- Don't shortchange your other senses, though. Some scents, like lemon, lavender, jasmine, rosemary, cinnamon, and peppermint, seem to boost mood and productivity in some people. Try out different scented candles and essential oils.[26]
- While white noise, rain sounds, or classical music are generally the best choices for background sound during a study session, if you can't bring yourself to choose such options, select music that is very familiar to you. Create a soundtrack with songs you've heard a million times before; these are more likely to fade into the background than a new hit that you just begs you to sing along.[27]
- Don't go overboard. Remember that the purpose of a study space is to help you study more effectively. If you spend too long trying to set up your space just so and end up significantly reducing your actual study time, you will be doing yourself a disservice. A study space meant to limit distractions can become a distraction itself.
- Remember: You're better off studying in a less-than-ideal space than not studying in a perfect space.
- If your Study Place is too warm, you might become sleepy. If it is too cold, your thinking may slow down and become unclear. Select a temperature at which your mind and body function best.
- Your study place does you little good if you cannot use it when you need it. If you are using a Study Place that you must share with others for any reason, work out a schedule so that you know when you can use it.
- The amount of light you need depends on what you are doing. The important thing is that you can clearly see what you need to see without any strain or discomfort.
- A chair that is not comfortable can cause discomfort or pain that will interfere with studying and concentration. A chair that is too comfortable might make you too relaxed or sleepy. Select a chair in which you can sit for long periods while maintaining your concentration on studying. In addition, this will also ensure that your back is not strained and your bottom isn't uncomfortable.
- Research shows that most students study best in a quiet environment. If you find that playing a stereo or TV improves your mood, keep the volume low. But try to pull out the plug for the TV, so even if you try, it won't work. And if you want music, play something that has no words. Classical, electronic or post-rock instrumental music might be good. It should be calm and relaxing, so it doesn't distract you too much.
- Take a break when you need one. If you are not paying attention to what you are working on, than it won't help much, where as a small break will make a huge impact. Just be sure not to take too long of a break. 5-10 minutes is perfect!
- Your study space should be quiet, comfortable and distraction-free. It should make you feel happy and inspired. Decorate it with your favorite pictures or objects.
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