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How To Use The Health App On Your iPhone

By |2020-01-14T00:22:32+00:00January 23rd, 2020|Categories: Blog and News, NHIA Blog|Tags: , |

While it has some drawbacks, there is no way to argue that smart technology is not a useful tool. One of the tools that has grown in popularity is the health app on smart phones. People use health apps for a wide range of reasons. For some, it is simply an exercise and workout tracker. For others, it is actually a medical tool that saves them a lot of time and worry.

A majority of the functions for the health app have to be monitored by smart watches or other apps. We do not officially endorse any of these products, they are simply what Apple suggests as the most compatible with the health app.

The Main Four

When users open the app, there are four main tiles that greet them. They are activity, mindfulness, nutrition, and sleep. These are the four major components of health in general that Apple chose to focus on.


Activity tracks the iPhone’s movements to determine how much physical activity the user is doing. The activity monitoring can be connected to an smart watch, but the phone itself is also a viable option.

The app tracks the number of steps taken, the distanced travelled, and the flights of stairs climbed in a day. Those numbers are all logged and saved on the day in the in-app calendar. Users also have the ability to track that data over the course of weeks, months, and even years.


The Mindfulness tile tracks user’s meditation time, as well as other mindfulness activities. Apple recommends apps such as 10% Happier: Meditation, Calm, and Headspace. On these apps, users record the time spent on meditation and mindfulness. The Health app again logs these numbers and users track them over the course of time.


The Nutrition portion of the app gives users a space to document all their food data. Apple recommends apps such as Lifesum, MyFitnessPal, and 8fit Workouts & Meal Planner. Users have the option to document intake from Biotin and Caffeine to Water and Zinc. The tag line for the Nutrition portion is “Eat more real food. Eat less junk food. Mind the amount.”


People are increasingly knowledgeable about how much health impacts sleep, and the Health app is here to help track that. Apple does recommend some apps ( Sleep++, Sleepiest, etc.), but there’s an easier way to track sleep cycles. The clock app has a Bedtime option that will help log sleeping hours for you.


There are a few other options for tracking on the health app.

  • Body Measurements
  • Health Records
  • This is mainly for smartwatch users. People can track blood pressure, resting hert rate and more.
  • Reproductive Health. For women tracking their menstrual cycle.
  • Results
  • Vitals

Menopause 101

By |2020-01-14T00:21:59+00:00January 9th, 2020|Categories: Blog and News, NHIA Blog|Tags: , |

Menopause marks a turning point in women’s health that is essential to understand. While public conversations about menstruation have opened up in recent years, menopause is still shrouded in mystery. Today, we aim to demystify this time in a woman’s life. Read to learn the basics about menopause.


One of the first myths that we’re busting today is the difference between perimenopause and the menopausal period. Many of the symptoms that are considered traditional symptoms of menopause are actually perimenopause symptoms. Perimenopause is the first couple of years before the menopausal period starts.

  • Changes in periods. This includes a whole host of potential issues. Longer or shorter menstrual periods, lighter or heavier bleeding, as well as greater or shorter time between periods.
  • Hot flashes and night sweats. Hot flashes consist of sudden feelings of heat. More severe hot flashes include physical symptoms like flushing of the face and neck, red blotches on the chest and arms.  Hot flashes are usually followed by shivering. Hot flashes last 30 seconds to 10 minutes.
  • Trouble sleeping due to a variety of physical problems. Even when you get to sleep, it is a dissatisfying sleep, and people wake up unrested.
  • Vaginal dryness.
  • Mood swings, or persistent negative emotions.
  • Trouble focusing and easily distracted.
  • Thinning hair on the top of the head, more hair, such as whiskers, on the face.

As an important note, women can still definitely get pregnant during the perimenopause stage. If birth control is required in your relationship, continue using it until the official menopausal period.

Menopausal Transition

Menopause usually begins at some point between age 45 and 55. Medical experts define menopause as a point exactly 12 months after a woman’s most recent period. The transition between perimenopause and menopause usually lasts seven years, but sometimes lasts over fourteen years.

Medical procedures, such as a hysterectomy, also triggers the menopausal transition. Women who have any reproductive organs removed before their body starts menopause must take hormones to prevent the process from beginning too early.

Changes During The Transition


During the transition, the physical production of estrogen and progesterone bounces all over the place. Once a woman hits the menopause point, her estrogen and progesterone levels steadily decline.

Bone Density

Women’s bone density decreases during menopause. The decreased density leads to bones that fracture easier. For example, bumping into a chair might just hurt before menopause, but after menopause, it might lead to a broken toe.

Energy Processing

Due to the hormonal changes, the body begins to use energy differently. The fat cells in the body change and women often find that their body gains weight easily.


Post-menopausal women are vulnerable to heart disease and osteoporosis. Doctors emphasize a healthy diet and high calcium intake during this period.

Veterans Mental Health

By |2020-01-14T00:14:37+00:00January 6th, 2020|Categories: Blog and News, NHIA Blog|Tags: , , |

Information for this article was pulled from the U.S. Department of Veterans Affairs website. If you or a loved one is a U.S. military veteran, explore further physical and mental health resources here.

Members of the United States Armed Forces sacrifice quite a bit during their years of service. Veterans affairs is always a hot button topic in the United States. As many have pointed out, there is a gulf between the respect veterans deserve and their treatment once they retire. Read on to learn about veteran mental health, more particularly, common mental health issues in veterans.

Mental Health Treatment For Veterans

The U.S. Department of Veterans Affairs treated 2.1 million veterans for the five year period of 2006-2010. Yet the Substance Abuse and Mental Health Services Administration states that only 50% of veterans received the necessary mental health treatment in that period. This led to the federal government establishing the Interagency Task Force on Military Mental Health in August, 2012.

There are a few reasons why ex-military members struggle to connect to mental health resources. These reasons are identified by the Government Accountability Office, as well as independent psychology studies.

  • The military has increasingly equal gender opportunity but is still predominantly male. Many male veterans experience a perceived shame for seeking mental health assistance. In addition to the shame, many male veterans also feel weak or less masculine for seeking mental health help.
  • Long wait times to receive treatment.
  • Logistical issues in accessing treatment.
  • Distrust that the V.A. mental health treatment options.
  • Lack of funds to seek mental health options outside of V.A.

Common Issues With Veterans’ Mental Health

Substance Abuse

As many as a quarter of people who experience overseas deployment have a substance abuse issue. Many people think of substance abuse as a problem with hard drugs. However, a majority of substance abuse issues are actually with alcohol, followed closely by prescription drugs.

Prescription drug addiction is an issue in general in the United States right now. Veterans, however, are at a higher risk of exposure to addictive pain meds to the increased risk of injury while deployed.

Post-Traumatic Stress Disorder (PTSD)

PTSD is the brain’s response to a severe trauma, such as combat situations. PTSD causes the sufferer to relive the traumatic event and to experience panic attacks triggered by situations similar to the event. For example, a veteran who went through a traumatic event involving an IED shouldn’t be around fireworks going off. PTSD symptoms also align closely with anxiety and depression.

Anxiety & Depression

Anxiety and depression, while common in the general population of civilians, is even more prevalent in veterans. The two have a variety of symptoms, which we have explored in the past. Psychologists link depression to past events and anxiety to worry about the future.

Health Side Effects Of Makeup

By |2020-01-14T00:13:33+00:00December 22nd, 2019|Categories: Blog and News, NHIA Blog|Tags: , , , |

Makeup is a fun form of self-expression. Professional makeup artists are practically shapeshifters who can entirely alter appearances. On the other hand, makeup’s dark side is well known. Some people rely heavily on it. This reliance runs so deep that they cannot recognize themselves without makeup on. That is just one psychological side effect. Makeup also has some pretty serious side effects on physical health too. Read on to learn some side effects of makeup and how you can prevent them.

  1. Acne

Acne is maybe the most common side effect of makeup. There are some brands that are designed to be friendly to skin and follow through on that. However, many brands focus on aesthetic over skin health. “Perfect” and “poreless” skin requires clogged pores in order to give the skin an entirely smooth finish.

However, skin needs to be able to breathe and grow. Clogged pores lead to acne as well as smaller scale skin issues. This is especially prevalent in teenagers and young adults. Oftentimes, self-conscious people try to cover up their acne with makeup. They never realize that this actually makes the acne worse.

Makeup can be worn for a few hours without too much impact on the skin. However, long-term wear will negatively impact the skin pretty heavily.

  1. Eye Infections

Makeup artists often advise people who want to do less products on their face “brows, lips, lashes.” The problem is that eye makeup is notoriously irritating. On a human face, the eyes and the skin around it is the most sensitive place imaginable. Eye makeup includes eyeliner, mascara, eyeshadow, glitter, and false lashes with lash glue. All of these substances are especially prone to bacterial infections. This can lead to eye infections or simple eye irritation.

The irritation can also stem from application tactics – looking at you waterline eyeliner! Additionally, the product can slip into the corners of the eye where it is applied. Especially in Florida, where it is hot for most of the year. The sun can even cause problems like lash glue melting into people’s eyes…ouch!

In addition to irritation the eyes, a lot of eye products actually ruins eyelashes and brows. Mascara and eyeliner limit the growth of eyelashes, while false lashes rip them out. Full eyeshadow looks often lead to people scrubbing their face to remove it, which tears out more lashes and brow hairs.

How To Prevent Common Side Effects

The side effects of makeup can seem scary. However, there are simple precautions to take that prevent those issues from developing.

  • Clean any and all applicators. Don’t just use warm water, include some actual brush cleanser in the process. Cleaning eliminates bacteria and germs that cause infections.
  • Do not share makeup with other people. Even if people are very close, the transfer of bacteria can cause some nasty side effects. Sharing can even transfer illnesses such as the common cold or the flu.
  • Take a break from makeup. Every once in a while, give your skin time to breathe without any products impeding it.

What Is Short Term Health Insurance?

By |2020-01-14T00:13:00+00:00December 15th, 2019|Categories: Blog and News, NHIA Blog|Tags: , , , |

Medical insurance is a minefield for many people. How do you know what coverage is right for you? A special type of health insurance that many people are unaware of is short term health insurance. Short term health insurance is highly flexible. It is applicable in a wide range of situations and covers a surprising amount. Read on to learn all about short term health insurance and how it can help you or your family.

Short Term Health Insurance 101

Short term insurance is also called temporary health insurance, or term health insurance, depending on the provider. It is health insurance that is more temporary or bridges gaps in coverage. Temporary insurance is highly useful for people who are in transition periods in their life. It is often cheaper than long term plans, but also is not as full force as long term insurance.

Situations Where Temporary Insurance Can Shine

  • If you are between jobs. Short-term insurance can act as a bridge between job provided coverage. Job hunting is nearly impossible anyway, why add illness to it?
  • If you or a loved one are waiting to be eligible for Medicare coverage.
  • Find yourself without health insurance? Temporary insurance can cover you while you try to sort out a more long term plan.
  • School provided insurance is often short term. Most universities in America require students to have some sort of health insurance. However, not all students are on their parents’ insurance. Universities that require insurance generally offer school-based short term plans that cover a single year, or even a single semester. These tend to be very affordable, as they are intended to aid student who have no other options.

What Is The Duration Of Temporary Insurance?

Oftentimes term insurance plans last a maximum of 12 months, or one year. However, they are typically only designed to provide six months or less of coverage. The lowest amount of coverage possible is usually three to four weeks. This is something that depends entirely on the provider, so shop around for what suits your needs.

What If I Need Coverage For My Family?

As long as that family is legally linked to you, temporary insurance will cover them. However, temporary plans tend to be strict about pre-existing conditions. All family members need to meet the rules of the plan, or they will not be covered.

I Need Coverage, Like, Yesterday. What Do I Do?

The good news is that short term health insurance can go into effect rather quickly. Sometimes even the day after your application is submitted. If you know when your current coverage will end, you can set a start date for the short term plan. This is one of the biggest advantages of short term plans. They provide immediate relief concerning medical coverage.

Shop Around

Nearly everything else about short term health insurance changes from provider to provider. Shop at different health insurance providers near you to find which plan is best for your situation.

Common Plastic Surgery Complications

By |2020-01-14T00:12:34+00:00December 8th, 2019|Categories: Blog and News, NHIA Blog|Tags: , , , |

The decision to get plastic surgery is totally someone’s prerogative. Some people get plastic surgery to reconstruct some part of their body after an accident, such as a car crash or burns. Others do so after a medical procedure, such as after a mastectomy. Still others get plastic surgery simply because they want to change their appearance.

However, cosmetic surgery is still surgery and complications can happen. While everyone’s appearance is their prerogative, constant plastic surgery is not the healthiest decision to make. Read on to learn all about plastic surgery and some common complications

  1. Seroma

Seromas occur when a cosmetic surgeon removes a lot of tissue or tissue is shifted around. They are not life-threatening, but they are oftentimes rather painful.

A seroma occurs when  sterile body fluid called serum builds up under the skin. Serum is mainly just blood plasma, and is created when many blood cells are separated simultaneously. As the seromas builds up under the skin, it leads to swelling and pain in the region of origin. While the pain is localized, it is internal pressure trying to escape, so it is at the least uncomfortable.

The only risk with a seroma is that it is more open to infection. To avoid this, a medical professional must drain the seroma. Oftentimes, they use a large needle attached to a surgical drainage system.

Seromas most commonly occur after a “tummy tuck”, where 15-30% of patients experience this complication. Seromas also occur after breast augmentations and liposuction.

  1. Hematoma

A hematoma is very similar to a seroma, but with blood instead of serum. Hematomas resemble large, painful bruises due to the build up of blood under the skin. The symptoms and treatment are similar to a seroma, but a hematoma is a little more serious.

Cosmetic surgeons utilize the same drainage systems to treat hematomas that are smaller. However, larger hematomas require an additional surgical procedure to treat. The patient has to go back under anesthesia while the doctors carefully drain and repair the hematoma.

Medical professionals are unsure why, but hematomas occur more often in men than in women. Hematomas often occur after face lift procedures as well as breast augmentation procedures. Hematomas are less common than seromas, occurring in only about 1% of face lift patients.

  1. Nerve Damage

Nerve damage is a potential risk of any surgery. However, the chances of nerve damage dramatically increase for many plastic surgery procedures. This is because plastic surgery is often times removing significant amounts of tissue or adding foreign substances to the body.

Nerve damage does not have to consist of a complete loss of sensation. Many times, patients report a simple reduction or change in sensation. This problem is most common after breast augmentation, where it occurs in about 15% of patients.

World AIDS Day

By |2020-01-14T00:12:06+00:00December 1st, 2019|Categories: Blog and News, NHIA Blog|Tags: , , , |

AIDS and HIV are serious health conditions that impact people all over the world. In America, it was first recognized in the LGBT+ community in the 1980s. Very little was known about the illnesses at first, but more research is being done every year. While HIV/AIDS once wiped out populations, it is no longer a death sentence. Read on to learn all about HIV/AIDS and World AIDS Day.

Content warning: this article contains mentions of death, particularly in the LGBT+ community. If such subjects are sensitive for you, it may be best to skip this article.


HIV is the human immunodeficiency virus, and it attacks the white blood cells in blood. Unfortunately, white blood cells are the body’s natural defense against outside infection. AIDS, which is the final stage of HIV, is acquired immunodeficiency syndrome. Once a patient shifts from HIV to AIDS, that is when there are serious issues. For someone with AIDS, their immune systems are so weak that the common cold can kill them.

HIV/AIDS is passed on in a number of ways. Primarily, through body fluids from an HIV/AIDS positive person entering someone else. Common means of transmission include: sexual fluids, blood, and birth fluids.

There is no cure for HIV/AIDS. However, there is medicine that fights HIV and prevents it from developing into AIDS.

What Is World AIDS Day?

World AIDS Day happens on December 1st every year, starting in 1988. In fact, World AIDS Day is the first global health day to bring awareness to a particular condition. The day is an opportunity to unite against the disease globally by raising awareness and spreading education. Everyone can support those currently living with HIV and commemorate those lost to HIV/AIDS.

The most common way to do this is by wearing red or a red ribbon. Red is the color of HIV/AIDS awareness. Wearing a red ribbon often sparks educating conversations. This is especially important for a condition that has so much stigma surrounding it.

History Of The AIDS Crisis

In 1981, medical professionals noticed a few serious health issues in previously completely healthy gay men. The illnesses – PCP & Kaposi’s Sarcoma – are both associated with immunocompromised individuals. These conditions begin to be associated with the LGBT+ community as “gay pneumonia” and “gay cancer”. There are 337 cases of AIDS this year and 130 pass away before the year is over. The condition still has no official name.

By early 1982, the term GRID is coined to describe the epidemic. GRID means Gay-Related Immune Deficiency. In September of 1982, the CDC finally establishes the term AIDS to describe the growing problem. Congress does not approve any funds for AIDS research and treatment until July of 1983.

From 1980 to 2002, over half a million people in the United States alone died from AIDS or AIDS related complications. The communities impacted are predominantly the LGBT+ community, as well as communities of color, and those of a lower socio-economic standing.

Don’t Forget

Wear red or a red ribbon on December 1st to recognize the global fight against HIV/AIDS.

How To Encourage Healthy Eating In Children

By |2019-12-03T21:34:44+00:00November 26th, 2019|Categories: Blog and News, NHIA Blog|

Picky eaters are the bane of many parents’ existences. Chicken fingers, French fries, and pizza are all well and good, but healthy eating habits are important to develop. When humans are young, our bodies can handle unhealthy foods, but for older humans, healthy eating is immeasurably important. Yet, healthy eating doesn’t materialize out of nowhere, it is a habit that must be developed. So how do parents walk the line of letting kids be kids and developing healthy eating habits? Read on to learn some tips for how to encourage kids to eat healthy without having to force them.

  1. Remain Neutral.

Everyone has seen the sitcom mom scolding “Eat your vegetables!” Turns out, forcing kids to eat a certain way is not how to develop healthy eating habits. Avoid commenting on what kids are eating or the quantity that they are eating. This can have two negative consequences. First, commanding kids may work for a little bit, but eventually they will push back. Children will eventually become obstinate and refuse to eat anything healthy as a form of rebellion. Secondly, constant commentary about food can lead to mental complexes about weight and eventually an eating disorder.

  1. Provide Balanced Options.

No matter who is doing the cooking in the house, children will pick up balanced eating habits naturally if the meals that are served are balanced. Modern parents are very concerned about sugars and fats. However, humans need those to survive. Unless a child has some sort of dietary issues, they should be allowed to indulge in unhealthy foods every once in a while.

Experts suggest cooking one meal for the family and serving it “family style”. This allows kids to pick what they want to eat and how much of each food they want. Parents or other adults should eat a balanced plate. Anybody that has children knows that they learn by mimicking adults. Even if broccoli looks unappetizing, a kid may try a piece or two if they see adults eating it. This format also allows for sampling. If a picky eater is nervous about a new food, they can give themselves a small serving and try it. If an adult serves them a large portion, it may seem overwhelming and they’ll avoid even trying it.

  1. Get Kids Involved In Their Food

If your family plans meals, let kids have some input. For example, give them two or three options for vegetables and let them choose which one sounds best to them. Another good way to do this is to take children grocery shopping with adults. If a new fruit or vegetable catches their eye, try it out with them.

A great option for involving kids is to have them help cook dinner, and allow them to experiment in the kitchen. If children help cook a dinner, they are much more likely to eat it because they are proud of what they made. Experimenting may want to be reserved for their own lunches or snacks. However, letting a kid play with food will lead to more interest and they may find new flavors to love.

Symptoms Of Poor Mental Health

By |2019-12-03T21:33:32+00:00November 19th, 2019|Categories: Blog and News, NHIA Blog|Tags: , |

Fortunately, discussions of health and wellness nowadays nearly always includes mental health. That’s for good reason. Mental health and physical health have been linked time and time again. Mental health is a spectrum with a wide variety of possibilities on both the good and bad side. No two mental illnesses look the same, even when two people have the same diagnosis. Join us as we break down the most common symptoms of mental illness.

A few notes before we start. This is by no means a comprehensive list of symptoms; every form of mental illness has different warning signs. If you or someone you love needs assistance, please reach out to a mental health care professional. There is a comprehensive list of helplines, crisis lines, online chats, and text messaging for a variety of issues here. All of these resources are free and most are operational 24/7.

  1. Excessive Sadness.

It is normal for humans to experience sadness occasionally. However, the sadness of mental illness is unmistakably different. It is a deep sadness that is almost like a cloud over people who are affected. From the outside, the sadness may seem illogical or excessive. Inside, the person is suffering greatly, and the melancholy feels inescapable.

  1. Extreme Mood Swings.

Mental illness often pushes emotions to their extreme. Those who are suffering either experience emotion at its extremes or have a complete absence of emotion. When dealing with the extremes, the mind often switches rapidly through despair, anger, and euphoria.

  1. Aversion To Socializing

Oftentimes, people with mental illness struggle to make it through the day while completing the bare minimum required of them. The sufferer is left with no social energy at the end of the day. This mental and emotional exhaustion means that they do not want to spend much time with other people. They will often disconnect from people entirely. If they do socialize, it is irregularly and often for short periods of time.

  1. Changes In Schedule

Changes in schedule include changes in appetite, sleeping habits, and sex drive. For appetite, the mental illness returns again to extreme. Either the individual loses all of their appetite, or they turn to binge eating. The same happens with sleep schedules. Insomnia is a common symptom of many mental illnesses, as is sleeping all day. Even if the person is getting the proper amount of sleep, it may be on the wrong schedule.

  1. Substance Abuse

Abusing drugs and alcohol is a fairly common way to cope with mental illness. The process is commonly referred to self-medicating. Substance abuse allows the individual to escape their problems, or at least distract themselves from them.

  1. Physical Problems

In psychology, there is a term for the physical side effects of a mental illness; psychosomatic symptoms. There is not one specific type of psychosomatic issue. It often presents as headaches, stomachaches or other vague pains. Some people may use the terms “run down” or “sore

Top Health Concerns Of Men

By |2019-12-03T21:33:16+00:00November 12th, 2019|Categories: Blog and News, NHIA Blog|Tags: , |

Last week, we explored the most common health concerns for women. Men have their own unique set of health challenges that originate from perceived masculinity. People learn very early that women outlive men. However, as the years pass, the time span that women outlive men by is ever increasing. It shifted from about a one-year gap in the 1920s to over five years today. When the most common causes of death are considered, men’s’ health concerns are thrown in a harsh light.  Of the top ten rates of death in the United States, men die at higher rates for all of them.

Men face a unique problem when it comes to health issues. After being told to “man up” all their lives, men have a tendency to try and “tough it out”.  As a result, they ignore symptoms, or simply wait for them to go away. Due to this, men tend to be underdiagnosed and do not receive life saving treatment that is readily available. Some men go years, or even decades without seeing a physician or other medical professional.

  1. Depression

Society teaches men to hide their emotions and limit any positive emotional release. This leads to much higher rates of mental illness, particularly depression. It is probably one of the main reasons that males die earlier than females. It also leads to boys dropping out of school at a higher rate than girls, and when they stay in school, they have more difficulty staying organized and completing work. The most troubling statistic, however, is that men are four times more likely to fall victim to suicide than women. Depression presents in many different ways for men.

  • Anger and aggression issues cause them to lash out at the people closest to them.
  • Substance abuse and alcoholism develop as a way to suppress or escape difficult emotions.
  • Increased risk-taking behavior, commonly referred to as a “midlife crisis”. Usually stems from their life feeling empty or meaningless.
  1. Prostate Cancer

Prostate cancer, much like breast cancer in women, is the most common cancer found in males. It is the second deadliest cancer, placing only behind lung cancer (which is the deadliest type of cancer for men and women). Prostate cancer can be extremely dangerous because it is a silent killer. Patients typically do not show signs of prostate cancer until it has spread through a significant portion of the body. This is why regular prostate exams are so important for men, particularly as they get older. Prostate cancer is more usual in older males, but the younger a man is, the more aggressive the tumor is.

Unfortunately, it can be difficult to diagnose prostate cancer. One of the reasons is the exam to check the prostate is considered embarrassing for most men. Additionally, the symptoms of prostate cancer may be considered humiliating or “unmanly”.

  • Blood in urine or seminal fluid
  • Issues with urination; needing to go frequently or struggling to empty the bladder entirely.
  • Problems performing sexually, primarily erectile dysfunction.

This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.

This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.