Q: Incorporate more walnuts, orange bell peppers, tart cherries, tomatoes, flax-seeds, and goji berries into your diet for a natural melatonin boost. If you don’t love these foods, spices can also be a great way to boost melatonin. A teaspoon (2 grams) of mustard seeds or fenugreek have as much melatonin as a few tomatoes.  Drinking tart cherry juice is a nice melatonin-boosting alternative, if eating these foods doesn’t appeal to you.  There is no recommended daily amount of melatonin a healthy adult needs to ingest, as most people produce sufficient melatonin without dietary supplementation. Add kale, collard greens, yogurt, cheese, broccoli, and almonds to your diet for added calcium, which aids melatonin production in the body. Drinking calcium-rich beverages, such as milk, is also great for naturally increasing your melatonin levels. Calcium needs vary with age, but the average adult needs around 1,000 mg of calcium per day—the amount in 3 large glasses of milk. Reduce the amount of coffee, caffeinated tea, soda and other caffeinated beverages in your diet. Caffeinated drinks decrease melatonin production, so avoiding them will allow your body to maximize its melatonin levels naturally.  Try to drink no more than 200 milligrams of caffeine daily—about the amount in 2 cups of coffee. That’s about half the maximum recommended amount for a healthy adult.  Avoid drinking or eating anything with caffeine in the evenings. Cut back on your alcohol consumption if you regularly drink to excess. While an occasional drink is not an issue, regular, heavy drinking decreases natural melatonin production and can interrupt sleep. Men should aim to drink no more than 4 drinks in a given day or 14 drinks in a given week. Women should aim to drink no more than 3 drinks a day or 7 drinks in a week.
A: Eat melatonin-rich foods and spices. Consume calcium-rich foods and drinks. Minimize your caffeine intake to naturally increase melatonin. Embrace healthy drinking habits.

Q: It's a white app with a multicolored musical note.  If an update is available, you'll be prompted to download and install it.
A: Open iTunes. Click Help in the menu bar at the top of the screen. Click Check for Updates. Click Install. Review Apple's Terms and Conditions. Click Agree. Follow the on-screen prompts to complete the installation process.

Q: You don't have to constantly assume that the worst will happen, but it's wise to notice the available routes and exits you could take in an emergency. Whether you're at an concert, restaurant, or a crowded city street, try to keep your bearings and know where you could run if necessary. Initial responses to an emergency are often instinctive, and knowing escape routes beforehand is especially helpful in a crowded situation. Witnessing gunfire can be a frightening experience, but you must do your best to remain calm. Try to think clearly and strategically to find the safest position available. If you call emergency services or encounter law enforcement, staying calm will help you communicate any necessary information. When you first notice something is wrong, stop what you’re doing and drop anything you're holding. If you’re standing conspicuously near a shooter, drop down flat to the floor. If you can determine where the gunfire originated, run away in the opposite direction. Run away if you’re close to an exit, have a clear idea of where you’re heading, and can determine the direction where you heard shots. By running without thinking about where you’re going, you might head into the direction of the gunfire or attract the attention of the shooter. If an exit is close and you heard gunfire from an opposite direction, head straight for that exit and away from the building. Leave your belongings behind, do not attempt to move any wounded, and keep your hands visible so that emergency responders can see you’re unarmed. Avoid running to an exit down a hallway. If an exit is down a long hallway, you might run into the shooter en route, so try to find an alternate exit or hide in a room that locks instead. A densely crowded crisis situation can be chaotic and confusing, but cooperation in extreme situations offers the best chances of safe evacuation. As you make your way to safety, try to help others escape as calmly and quickly as possible.  If you know the direction to safety, try to point the way to others. If others are panicking, try to calm them and, if possible, give them direction. Say something like, "Everything will be OK, but we have to stay calm and find cover. Let's head for the far side of this building away from the direction we heard gunshots." If you can’t evacuate the area, try to stay out of sight and away from the shooter. If you’re indoors, find a room that locks, barricade the door, and turn off the lights. If you’re outside, try to find cover or a hiding spot, such as a parked car, patch of trees, brick wall, or other large, sturdy object. as soon as possible. As soon as you’ve evacuated or secured a hiding spot, contact emergency services. If you’re in a group, have one person call to avoid tying up the emergency lines. Let them know your location, the number of people in your group, any injury information, and any information available about the shooter. Your priorities should be to flee or hide. If a shooter confronts you and your life is in imminent danger, defend yourself as a last resort. Try to disrupt or incapacitate the shooter by:  Acting as aggressively as possible Throwing objects Using improvised weapons, such as a purse, belt, paperweight, or other nearby object
A: Locate a site's emergency routes and exits. Try to stay calm throughout the crisis. Evaluate your surroundings if you hear gunfire or see a shooter. Avoid running blindly at the sound of gunfire. Evacuate the area if you’re near an exit. Help others escape and stay calm if you're in a crowd. Hide out if evacuation isn’t possible. Call emergency services Take defensive action as a last resort.

Q: You can find everything that you will need to make a basic vitamin C serum from a health food store or grocery store. To make a basic vitamin C serum, you will need to gather these ingredients and materials:  1/2 teaspoon of vitamin C powder 1 tablespoon of hot (not boiling) distilled water a tablespoon and a 1/2 teaspoon a small glass bowl a plastic whisk a small funnel a brown or cobalt (dark blue) glass container Pour one tablespoon of hot water into your bowl. Then, measure out ½ teaspoon of vitamin C powder and add it to the hot water.Mix the ingredients together until they are well-combined. Place the funnel spout in the bottle and pour the serum into the funnel to avoid spilling any of the serum. Seal the bottle and store it in the refrigerator for up to two weeks.  The cold, dark environment of your refrigerator will help to keep the vitamin C serum fresh and potent. You can make a fresh batch of vitamin C serum every two weeks or as needed.
A:
Collect your ingredients. Add the vitamin C powder to the hot water. Transfer the basic vitamin C serum to your brown or cobalt glass container.