Anybody over the age of 13 needs at least 400 micrograms of folic acid a day, while pregnant women should try to get up to 600 micrograms daily. Avoid taking more than 1,000 micrograms of folic acid a day from supplements or fortified food unless you’re advised to do so by your doctor.  Controlled trials indicate that proper folic acid intake protects against strokes and heart disease.  Although most people don’t notice side effects from folic acid, some may experience nausea, gas, bloating, trouble sleeping and other symptoms. The folic acid that occurs naturally in foods is called folate. The best sources include asparagus, broccoli, chickpeas, lentils, and other legumes. Other good sources include eggs, cauliflower, and papaya. Try adding a serving of a folate-rich food source to each of your meals to boost your folic acid intake naturally. The FDA requires that enriched bread, cereals, flours, pastas, and other grain products have added folic acid. These are important contributors of folic acid intake to the American diet. While a diet with folate-rich foods is important, most people cannot absorb the daily requirements for folic acid through food alone. Choose a vitamin or supplement that contains at least 400 micrograms of folic acid. The body is able to absorb approximately 100 percent of folic acid taken in supplement form.  Because folic acid is water-soluble and is excreted in your urine, it requires daily supplementation. Your body cannot store folic acid.  Avoid eating too many heavily fortified foods while also taking a multivitamin. This can increase your risk for overdosing on folic acid.
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One-sentence summary -- Aim for 400 – 600 micrograms of folic acid a day. Eat a serving of foods rich in folate with each meal. Take a multivitamin or a complex B-vitamin supplement daily.

Q: Icing your wrists can help reduce swelling, which can in turn decrease the amount of pain you feel. Try holding an ice pack on your wrists for 15-20 minutes.  If you find yourself waking up needing to ice your wrists on a regular basis, you may want to get into the habit of icing before bed every day. You can also do this throughout the day as needed. You may be able to get quick relief from your carpal tunnel symptoms, including pain, numbness, and tingling, by stretching and applying pressure to your hand and wrist. Try using the following technique, which focusing on acupressure points, when you start experiencing symptoms that keep you awake:  Extend your forearm out straight, but keep your elbow bent. Use your other hand to push your four fingers down towards the floor, opening your wrist. Hold this stretch for up to 15 seconds. Use your other hand to push your thumb and index finger down. Hold this for up to 15 seconds. Make a fist and observe the inside of your wrist. You should notice a small gap appear between your bones and tendons. Place your opposite thumb in this space and apply pressure for 30 seconds. You will probably notice that your fist automatically releases, which is fine. Place the base of your opposite index finger on the back of your hand where your wrist creases. Note the location of the tip of your index finger, and then use your opposite thumb to apply pressure to this spot as you lift your arm up. Keep lifting and applying pressure for 30 seconds. Over-the-counter NSAIDs can provide significant relief to people suffering from carpal tunnel syndrome. These drugs reduce pain and swelling. You may want to take them regularly before bed to help prevent your symptoms, or as needed whenever you have difficulty sleeping due to carpal tunnel pain.  Aspirin, ibuprofen, and naprosyn are all NSAIDs. Be sure to talk to your doctor about your dosing, and never take more than the recommended dose. Sometimes carpal tunnel will cause numbness in your hand due to accidentally laying on your wrist. If you find that your hand is going numb, get up and lightly shake out your hand for a minute. Sometimes this may be all you need to restore feeling to the hand and get back to sleep. Anything that irritates the nerves in your wrists can bring on carpal tunnel. Carpal tunnel can sometimes be brought on or aggravated by cold conditions, so it is important to sleep in a room that is not too cold. Sleeping in a cold room can reduce the temperature and blood flow in your hands, causing compression of the nerves.
A: Apply ice. Apply pressure to your wrists. Try medication. Shake out your hand. Make sure that you are sleeping in a warm room.

Article: Anytime an animal sees something new, it's going to be curious, especially cats. Let the animal take a moment to give the camera a good sniff all over, so they will be less likely to do so in the middle of your photo shoot. If you're not photographing your own pet, let the animal give you a good sniff as well, so they are more comfortable in the session. Sometimes, the flash will freeze an animal in place for a second, which can be good if you're trying to get a still shot. However, both the shutter sound and flash can distract the animal enough to ruin the shot, so take a few shots just so they can get used to that part of the camera. Try shooting a couple of shots towards the ceiling so the animal can hear the shutter sound and see the flash. If you go outside or you take your pet to a new area, they are going to want to explore. Give them a few minutes to look around first! That way, they won't be as distracted when you're ready to take the pictures.  If your pet is on a leash, walk them slowly around the area, letting them sniff as you go. If you're in a confined space with a small animal, give them a chance to walk around by itself for a minute.
Question: What is a summary of what this article is about?
Hold the camera out to the animal for a good sniff. Get them used to the flash and shutter sound. Give your pet a minute to explore a new area.