Healing Remedies

3 self-esteem tips for men (Style)

2014-01-06T20:49:00.004-08:00

3 self-esteem tips for men

Men can have self-esteem issues, too. Here are three tips to help you achieve a healthier body image.

Pressure to be perfect

Check out the muscular physiques, chiselled abs and strong jawlines on the covers of men's health magazines, on the actors in the Twilight movies, or in the sexy fragrance ads with quarterback Tom Brady in all his cleft-chinned glory. Today, it’s not just women who feel pressure to live up to Hollywood standards of what’s attractive.

“Society sets up standards for what a ‘real man’ is,” says Michael Kaufman, a Toronto-based author and speaker who specializes in gender issues. “And now those standards have been supersized.” When men don’t measure up to the ideal—complete with washboard abs and a full head of hair—they may become insecure about how they look.

Here are three ways to cope with those negative body issues and boost your self-esteem.

Don't obsess over your muscles

A 2007 Australian study of 104 men found that not all wanted the same look—some craved more muscle while others wanted to be thinner—but both groups had low self-esteem. Those wanting to be more pumped also felt insecure sexually, and the authors theorize that they saw themselves as less manly. Are you obsessed with pumping iron? Try talking with your partner about your expectations, and your sex life, to open up communication.

Don't let media get you down

Three studies from the University of Missouri and the University of California, published in 2009, charted men’s reactions to male magazines, including Maxim. Looking at hot girls in the magazines—as compared to buff guys—actually led to more anxiety about how they themselves looked, more desire to exercise for appearance’s sake and less confidence romantically. Evaluate the magazines, movies and TV shows you're viewing to see if you feel more anxiety than pleasure from viewing them.

Focus on the positive

Women aren’t the only ones who obsess over their bodies. A 2008 Australian study surveyed 200 men and found 83 percent wanted to be more muscular, 68 percent would like a larger penis, 50 percent wanted to be thinner and 48 percent would like to be taller. Plus, men wanted less body hair and more head hair. Instead of dwelling on things you want to change, tell your partner specific things that you like about yourself—focusing on your best traits and being positive is an instant confidence boost!

5K running plan (Fitness) (Weight Loss)

2014-01-06T20:25:00.000-08:00

5K running plan

An eight-week training plan for your first 5K run.

Most running coaches agree that a 5K is a great place to start, and there are lots of 5K races in Canada – whether it is a charity runs for a great cause, a race close to home or getting caught up in the fever of a marathon (minus the sore legs at the end of it!). Best Health sought the advice of top marathoners, sports physicians and running coaches on how to train for your first 5K, how to stay motivated, and how to avoid the pitfalls – getting you across the finish line in eight weeks or less. Follow this plan for success – if you’re fit, you can combine weeks and set your sights on a 5K in as little as five weeks!

From the starting block:

When you get started, be patient with yourself and remember that it takes time to adjust to a new fitness program, says Cheryl Malton, a running coach with the Running Room in Pickering, ON. “It also takes exertion as a beginner runner. Set reasonable goals for yourself, and stick to your plan for at least a couple of weeks to see if running is right for you.”

If you are the type of person who needs motivation from others, find a friend or a group run at a certain time every day and make that commitment to yourself. “Tell everyone you are running, then find a race and register for it. Tell your family and friends this is your commitment and you need their support,” says Cari Meredith-McMurray, a running coach based in Oakville, ON. Group run clinics are offered across the country – check with the Running Room or your local running store – are inexpensive and roughly 8-10 weeks long.

Finally, make sure you are properly outfitted: shoes, weather-appropriate clothing and a good sports bra are essential. As for running shoes, it is imperative you go to a running store or a sports physician to check out your foot type and the right shoe for you. “Shoes are the most important thing for running,” says Dr. Chris Woollam, a sports physician with Athlete’s Care and medical director for both the Mississauga and Toronto marathons. “An expert will gauge the way you walk – if you pronate or supinate – and will see if someone has a high or low arch, if they have problems for that, and what special shoe will be best for them.”

Of course, when starting out with any physical fitness consult a physician, or take the Public Health Agency of Canada Par-Q test to determine if there are any red flags in your health that would prevent you from running.

So, you’re dressed up and ready to go. Now what?

The 5K running plan:

At the minimum, you should be running three times a week, but try to commit to four runs, each run consisting of about 30-40 minutes of combined walking and running. Try to increase your total weekly mileage by no greater than 10 per cent week over week. “This is a good way to avoid both overtraining and injury,” says Malton. If you’re running with a group, you’ll likely complete three scheduled group runs and one solo run.

Week 1

Goal: Walk 90 seconds, jog or run 60 seconds in intervals, and then recover. Interval training alternates higher intensity with lower intensity exercise and is an efficient way of working out. Repeat intervals until you’ve reached 30 minutes.

Set your target: All runners come to running for various reasons – some are trying to lose weight, some want to live healthier, some run because they have lost someone close to them and want to take part in a fundraiser. Decide what your goals are and place them on the refrigerator as a reminder.

Week 2

Goal: Increase running time to two minutes, decrease walking time to one minute. “What you are trying to do is build up your cardio and recover in that one minute of walking time,” says Meredith-McMurray.

Great Motivator: “Tell yourself, ‘I’m setting a good example for those around me. I will probably inspire someone else to make a lifestyle change, whether I know it or not.’ That will help you stay inspired yourself,” says Malton.

Week 3

Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.

Potential Pitfall: Dehydration. The USA Track and Field recommends you be sensitive to the onset of thirst as the signal to drink, rather than trying to stay ahead of thirst by drinking first. Try to drink 500 ml an hour before you set out, and then stay hydrated throughout the run.

Week 4

Goal: Run for four minutes, walk for one minute, for 30-34 minutes. As an extra challenge, pick a route that has hills. “I believe all runners should include hill repeats in their schedule as an excellent way to increase strength and endurance while still logging mileage,” says Malton. Hill repeats involve repeated efforts up and down a hill with a grade of no more than 10 percent - challenging up the hill, easy down.

Speed isn’t an issue: Coaches tell us: don’t focus on how fast you finish, but on the finish line. “Remember your time will be your personal best no matter what time you run,” says Meredith-McMurray.

Week 5

Goal: Run for five minutes, walk for one minute. For an extra challenge, pick a windy day and run against the wind.

Visualization Techniques: Cari Meredith-McMurray tells us that the five-minute running interval is one of the most challenging for beginner runners. She advises you play a game with yourself – such as counting all things you see that are yellow during the five minute running interval – to keep your mind busy and to stay motivated.

Week 6

Goal: Try to bump up the running time to seven minutes, and walk for one minute. If you want an extra challenge, you could consider running with very light hand weights.

Potential Pitfall: Injuries. Running injuries run the gamut, from “runners knee” (patelo femoral syndrome) to plantar fasciatis, a stretch injury to the plantar ligament that runs under the arch of the foot. When dealing with injury, experts agree that you should determine whether the injury is something serious or simply a regular ache or pain from running – in many cases, it could be something that rest and ice will take care of. If you don’t know, ask your doctor.

Week 7

Goal: Up your running to 9 minutes, and walk for one minute. At this stage you should be running for roughly 27 minutes total – you’re nearly there!

Side Stitches: A side stitch is a muscle spasm of the diaphragm and often shows up with novice runners – and if you’ve eaten a bigger meal before you run. According to Dr. Woollam there is no one definitive “cure” for a side stitch – “stop, breath deeply and pick up again.” Try not to eat an hour prior to running.

Week 8

Goal: It’s the week of the race. Try to run for 10 minutes and walk for one minute. On race day, if you need to walk part of the way that’s ok: “I run marathons and still walk part of the way,” says Meredith-McMurray.

Great Motivator: “I always tell my group the greatest motivator is the t-shirt and the medal on race day!” Merton says. “And be proud of yourself – you’ve just run your first 5K.”

Tired of dieting? (Weight Loss) (Fitness)

2014-01-06T20:20:00.003-08:00

Tired of dieting?

These golden rules of weight loss really work.

Bad diets are like history—they keep repeating themselves. Ever-popular get-skinny plans, such as Atkins and the Cabbage Soup Diet, originated decades ago. So why are almost two-thirds of Canadians still overweight? The reasons are many, but clearly fad diets don’t work. Very few people who go on a diet keep the pounds off in the long term. Still, losing even five percent of your weight can reduce your risk of diabetes and heart disease.

Today, researchers have revealed what does shed pounds, and their findings don’t involve liquid fasts or overloading on bacon. Rather, the golden rules of weight loss involve old-school ideas like portion control and eating real foods in lieu of processed diet treats. “We’re overeating and under-exercising,” explains Carolanne Nelson, a registered dietitian and assistant professor at the University of Prince Edward Island. “I don’t believe in dieting,” agrees Robin Evans, a 38-year-old copywriter in Vancouver, who lost 20 pounds in the past year by swapping processed foods for fresh choices, working out three times a week and walking her dog twice a day. “I just have a different attitude about which foods are healthy.” So be like Evans and try these proven rules to losing weight.

Golden rule #1: Battle portion distortion

Food today is B-I-G. Those store-bought muffins, Monday’s frozen entrée, your favourite fast-food lunch combo—they’re anywhere from two to five times the size they were 20 years ago, says Dr. Sue Pedersen, a physician specializing in endocrinology and metabolism at the University of Calgary. While most of us know this intellectually, few of us actually control portions, she adds. In a major 2007 study she led, participants who used a plate with protein, carb and sauce portion dividers were six times more likely to lose up to five percent of their body weight over six months than the group that didn’t. It works so well because it’s easy. “There’s no counting calories or weighing food,” she says. “All you have to do is portion it out.”

Golden rule #2: Don’t let exercise trick you into overeating

Gary Taubes’ controversial book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control and Disease, revealed that exercise alone doesn’t melt pounds. At best, it can maintain weight loss that is shed through healthy eating. But before you ditch your gym membership, try exercise and calorie control. Dr. Neil King, a senior lecturer at Queensland University of Technology in Brisbane, Australia, and the author of a September 2007 study in the International Journal of Obesity, explains that exercise stimulates our appetite and can trigger psychological yearnings (“I earned this ice cream bar”). Working out will still do you loads of good—for your health and your figure—as long as you don’t give in to the urge to compensate for calories burned.

Golden rule #3: Enjoy lean proteins—especially if you work out

Researchers at the University of Guelph found that participants on a higher-protein diet lost seven more pounds over 12 weeks than those on a higher-carb diet. Kelly Meckling, the author of the study published in Applied Physiology, Nutrition and Metabolism, discovered that dieters were more likely to stick to high-protein meal plans if they exercised, because working out helps us process protein. Leanne Elnicki, a 35-year-old Toronto-based newscaster, can relate. She hit a six-week plateau seven months into her current weight-loss journey —despite cutting calories and exercising regularly. “I was so frustrated!” she says. When a dietitian suggested that she up her lean protein intake from white meat and beans, however, the pounds started coming off again. Now she’s just 33 pounds away from her goal of losing 105 pounds. We’re not talking Atkins here—a restrictive approach that most registered dietitians don’t recommend. Lean proteins need to be balanced with fruits, vegetables and whole grains.

Golden rule #4: Calorie counting really works

A recent Journal of the American Dietetic Association review of 80 weight-loss trials —using strategies ranging from meal replacements to weight-loss medications—showed that the best results (16 pounds over six months) come from diets that track and trim calories. Amy Lees, a 27-year-old mom and part-time student in London, Ont., can vouch for this practice. She has lost a total of 140 pounds, or “a whole person,” as she puts it, using online tools that help her tally her energy intake. Her favourite sites are eDiets.com and sparkpeople.com.

Golden rule #5: Get a grip on emotional eating

A lot of recent research and weight-loss plans focus on external influences—for instance, the proximity of the chip bowl to your sofa. Yet thoughts and emotions that trigger overeating are often overlooked, says Dr. Heather Niemeier, an obesity researcher at the Alpert Medical School of Brown University. In fact, a recent study she led found that each point higher that participants rated themselves on an emotional eating scale predicted weight gain of an extra pound at six months and again at 18 months. To discover whether you are an emotional eater, write down what you eat, how much, when, how you’re feeling when you eat and how hungry you are. Over time, you may notice patterns that reveal the negative triggers you should avoid.

Golden rule #6: Dream small—like, size 4 small

Until now, experts have contended that overweight women who have unrealistic weight-loss expectations—double the average loss, for example—tend to give up early. But a new study in the International Journal of Obesity suggests that letting your expectations soar doesn’t mean you’ll be at risk for depression or pack on more pounds if you don’t reach your dream weight. Study author Anthony Fabricatore, an assistant professor of psychology at the University of Pennsylvania School of Medicine, says that unrealistic expectations may lead to more weight loss, although the loss is small.

Golden rule #7: Stop eating diet foods

We already know that many low-fat foods contain more sugar, carbs and sodium to improve flavour, but new, preliminary research indicates that diet foods may actually trigger overeating as well. A study in the journal Nutrition suggests that artificial sweeteners in diet soft drinks may stimulate appetite. Although more research is required to confirm this theory, you may be better off opting for a smaller portion of the regular version. Compare nutrition labels: If calories are equal, and the regular version is low in saturated or trans fats, stick with it. Keep in mind that women need certain nutrients and healthy fats in their diet. Calcium in dairy, for instance, is shown to aid in weight loss. And omega-3s boost heart health, says P.E.I. dietitian Nelson. “That’s why I always tell people to pick the regular salad dressing instead of low-fat dressing—because it contains healthy oil such as olive or canola.”

Old vs. New: 10 twists on traditional cold and flu remedies (Home Remedies)

2014-01-06T19:54:00.001-08:00

Old vs. New: 10 twists on traditional cold and flu remedies

Our grandmothers were onto something when they assured us chicken soup, hot water with honey and cool cloths would relieve our ills. Here are 10 innovations (and improvements!) on the old-fashioned way of getting better.

Old-fashioned advice: Eat chicken soup

When you're sick with a cold or flu, there's nothing better than a heaping helping of healthy soup to put you on the path to recovery. But should you take your grandmother's advice and reach for a bowl of chicken soup? Not exactly, says holistic nutritionist Kristen Ragno who recommends a nutritious homemade bone broth instead. Simply cook up some free-range, grass-fed beef bones in a slow cooker for 12 to 48 hours, she says. "You're leaching all the minerals out of the bones." An added bonus? "Gelatine and cartilage are also helpful for (healing your) intestines," Ragno says. If you think the idea of slow-cooking bones might be too much handle when you're already feeling under the weather, you could simply make a healthy vegetable broth instead — just make sure to add some ginger, garlic and a bit of cayenne.

Old-fashioned advice: Wear a garlic clove necklace

Wear a garlic clove necklace? When your grandmother first gave you this bit of advice, you probably went straight to her medicine cabinet to see what kind of drugs she was on. But, as it turns out, your grandmother was mostly right. Garlic has incredible anti-viral properties. But if you're looking for something a bit more 2013, try eucalyptus oil instead, says Ragno. Eucalyptus oil helps open up bronchial tubes, ease congestion and makes breathing easier. "It's also a lot more practical," she says. To take it, simply boil some water, add in a few drops of eucalyptus oil and breathe in the refreshing steam. Unlike a garlic necklace, this eucalyptus treatment won't ensure that you forever sleep alone.

Old-fashioned advice: Drink orange juice

It's likely one of the very first items on any sick person's shopping list: orange juice. While there's nothing wrong with a bit of OJ — in fact, it's quite good for you — there are other low sugar options available. Try a vitamin C supplement, for instance. Unlike a big jug of juice or a bag of oranges, vitamins can be stashed in your purse or on your desk at work so you can take them at the first sign of an illness.

Old-fashioned advice: Put a cool cloth on your forehead

Having trouble sleeping? Your grandmother was right to tell you to put a cool cloth on your forehead to soothe your aching head. But if you're looking for relief that will last the whole night, try taking a pain reliever and sleeping aid instead. Drugs like ibuprofen and diphenhydramine citrate will help reduce your fever and ensure you get a good night's sleep. And, unlike a wet washcloth, they won't make your pillow wet.

Old-fashioned advice: Drink ginger ale

While it was likely good advice in its time, most ginger ales today contain ingredients like high fructose corn syrup and "colour" -- probably not the type of stuff you want to be drinking when you're sick. A healthier alternative -- which, in this case, is actually more traditional -- is ginger tea. Simply heat up a pot of water, thinly slice up some ginger and cook until the flavour has been released into the water. After pouring into your mug, add a splash of fresh lemon juice, a tablespoon of honey and a pinch of cayenne to turn your soothing drink into a powerful anti-cold cocktail.

Old-fashioned advice: Take a hot shower

Sure a steamy shower can open your nasal passages and make breathing a little easier but what's even better, says Ragno, is alternating between warm and cold showers. While the thought of forcing yourself to endure an agonizing cold shower after a satisfying warm one might seem unappealing, the potential health benefits should make it worthwhile: cold showers can help improve circulation, decrease inflammation and even increase your energy levels, says Ragno. And when you alternate between hot and cold, you help rid your body of toxins, she adds. Knowing all of this, however, won't make having a cold shower any easier.

Old-fashioned advice: Take a shot of whiskey/drink a cup of hot brandy

Back in Grandma's day, alcohol was a cure for just about everything. Now we know that when we're sick we should avoid alcohol altogether. Rather than a hot cup of brandy or a shot of whiskey, try taking some zinc instead, says Ragno. A 2011 review from the U.S. Cochrane Center showed that zinc might reduce cold symptoms and shorten the duration of the sickness — like alcohol was, at one time, purported to do.

Old-fashioned advice: Cayenne pepper

While cayenne pepper remains a powerful way to clear out your aching sinuses, it's by no means the only way. Ragno says you can also try using a Neti pot: a tool that makes it easy to quite literally wash out your nasal cavity with a saline solution. As the solution soothes and moistens your nasal cavity, it also helps break down the mucus, making it easier to breathe. The same concept applies to saline nasal sprays. You can also try using a decongestant.

Old-fashioned advice: Take a spoonful of honey

Ah, honey. Good old reliable, sweet honey. It's a classic throat soother. And it couldn't get any more simple. But what do you do when you're on the go? Do you really want to carry around a sticky jar and a spoon? Your other option is a natural throat lozenge. It can help suppress a cough and stimulate saliva production, soothing your sore throat.

Old-fashioned advice: Take a steam bath

Instead of trying to create your own DIY steam in the sink, you could always try using a humidifier instead. The air in your home can be quite dry, especially during winter months. A humidifier helps to add some valuable moisture back into the air, making it easier on your nose and throat. If you're already sick, the damp air will also help thin out some of the mucus in your sinuses.

8 ways to avoid outdoor allergens (Allergies)

2014-01-06T19:07:00.001-08:00

8 ways to avoid outdoor allergens

Don't let your allergies keep you cooped up in the house. Use these tricks to enjoy the spring air while keeping your allergies at bay.

1. Schedule your walk based on the day's pollen counts.

2. Breathe through your nose; your nasal passages help to filter out allergens.

3. Walk on paved roads rather than on trails or through parks.

4. Wear sunglasses to help block airborne allergens.

5. Keep your pace steady, and don't overexert to the point that you need to breathe heavily.

6. Keep antihistamines on hand, and take a dose at the first sign of sniffles.

7. Shower and wash your hair after you walk to remove allergens from your body.

8. Put dirty exercise clothes in a laundry area separate from open living areas.

How to avoid allergy symptoms (Allergies)

2014-01-06T19:04:00.004-08:00

How to avoid allergy symptoms

While you can’t completely avoid nature during allergy season, there are steps you can take to avoid allergy symptoms.

Sign up for a pollen alert

“Your local weather station may provide pollen reports,” suggests Janine Fraser, a naturo path with a special interest in allergies, at West Shore Family Naturopathic in Langford, B.C. “Some weather channels will even e-mail pollen information for your specific city to your inbox, so you can prepare yourself before you leave the house.”

Sleep with the windows closed

“Don’t keep your windows open in the morning, because that’s when pollen counts tend to be higher,” explains Fraser. So keep all windows shut overnight and use an air conditioner if you’re trying to stay cool, suggests Dr. Susan Waserman, an allergist and clinical immunologist at McMaster University in Hamilton, Ont.

Invest in a quality HEPA filter

“There are so many great air purifiers now,” says Fraser, who notes that you can find a quality filter for around $100. Run an air filter in your bedroom and keep pets out of your sleeping space to ensure that your body has time to rest and recharge overnight with no allergy flare-ups. A HEPA vacuum may also help.

Dry clothes indoors

Line-drying clothes may be more eco-friendly, but it’s not going to help that stuffy nose. “If you’re having a pollen allergy, use a dryer,” suggests Fraser.

Manage your stress

“Extra stress can throw off your immune-system balance,” says Fraser. “For some people, it’s a case of fatigue and adrenal exhaustion.” Fraser notes that exercise can help keep stress in check, and that some people will turn to yoga or go for a massage.

Find the right treatment

Once you’re in full-blown itchy, sneezy, watery-eye mode, there are a number of things that you can try in order to manage your symptoms and relieve discomfort.

Aside from over-the-counter antihistamines (think Claritin), there are also stronger, prescription-only options for treating your allergies. The backbone of allergy treatment is nasal steroids, says Waserman, which work by blocking the inflammation caused by an allergic reaction. Unlike a simple over-the-counter spray that you might use for a cold, these sprays are available only by prescription. For a natural way to soothe that stuffy nose, Fraser suggests using a neti pot, which rinses your nasal passages with a gentle saline solution. “The neti pot is a wonderful thing, because it physically removes the allergen,” she explains.

Fraser also suggests trying a high-quality probiotic that is strain-specific for balancing immune-system reaction. You may also want to try herbs that help your body deal with stress, like ginseng.

But before you spend a bundle at your local health food store, be sure to check with a conventional doctor or naturopath. “People can still have side effects from natural products,” cautions Fraser. “Just like any other kind of medical pharmaceutical.”

If your allergy symptoms don’t seem to respond to any other forms of treatment, you may need to try immunotherapy (allergy shots). “Shots do change the immune system,” says Waserman.

The best allergy medications and how to take them (Allergies)

2014-01-06T19:00:00.000-08:00

The best allergy medications and how to take them

Allergies getting you down? Get a handle on allergy season with this roundup of the best allergy medications, plus which are best for you.

Suffering from seasonal allergies? Thankfully, relief is as close as your local drugstore. Over-the-counter (OTC) medication may be all most allergy sufferers need, says Dr. Jennifer Malcolm, a general practitioner in Toronto. In fact, people with year-round allergies and skin conditions, such as chronic hives, can safely take antihistamines every day for years, she adds. (However, these medications can interact with other drugs and worsen certain conditions, so speak with your pharmacist.)

Chat with your doctor about your experience during allergy season last year—he or she may recommend allergy shots, an inhaled nasal steroid or an OTC allergy medicationwith a different active ingredient than what you’ve used in the past. “In my practice, someone will swear by one brand, while someone else swears by another,” Malcolm adds.

Start taking suggested allergy medications early, as soon as pollen counts begin to rise in your area—check theweathernetwork.ca—and continue every day throughout the season. “Once the symptoms have started, they’re harder to control,” says Shakeel Bhatti, a pharmacist and clinical tutor at the University of British Columbia’s faculty of pharmaceutical sciences. “People come into the pharmacy with a runny nose and itchy eyes, and end up needing multiple medications.” Here are some OTC options to consider.

Traditional antihistamine

Examples: Benadryl, Chlor-Tripolon
How they work: Ingredients such as diphenhydramine and chlorpheniramine are the most effective on the market for blocking the histamine we release in response to allergens, says Bhatti. Histamine triggers the symptoms of a reaction (runny nose, itchy eyes).
Keep in mind: These older-generation medications can cause drowsiness and often last only eight hours. If your allergies peak at night, consider taking one before bed and a newer-generation pill for daytime.

New-generation antihistamine

Examples: Reactine, Allegra, Aerius, Claritin
How they work: Active ingredients such as cetirizine, fexofenadine, desloratadine and loratadine also block histamine. They’re slightly less effective for allergies than older-generation products, but don’t make you sleepy, says Bhatti. They can last 12 to 24 hours, depending on the formula.
Keep in mind: As with many OTC medications, see if the regular-strength version works before using the extra-strength, says Malcolm.

Eye and nose sodium-cromoglycate drops and spray

Examples: Cromolyn, Opticrom
What they do: Sodium cromoglycate stops mast cells in the eyes and nose from releasing histamine, preventing allergic reactions. These kinds of eye drops can be a real saviour for itchy eyes, says Bhatti.
Keep in mind: These are safe to take long term, and work best if they are taken before the onset of allergy symptoms. (Note that unlike sodium-cromoglycate products, regular nasal sprays and eye drops may contain decongestants, which can trigger rebound symptoms.)

Note: Some OTC allergy medications contain decongestants in addition to antihistamine. Ask your pharmacist. Says Bhatti: Decongestants can cause rebound congestion if taken for more than three days in a row, can worsen glaucoma and high blood pressure, and can increase the risk of stroke.

Foods that fight allergies (Allergies)

2014-01-06T18:55:00.001-08:00

Foods that fight allergies

If you suffer from allergies, you probably reach for pills when the trees bud or the ragweed blooms. But if you eat foods like fish and onions, you may find that your symptoms subside.

How can foods fight allergies?

When allergens—pollen, grasses, dust mites or molds—find their way into your nose, your body goes into attack mode if it's hypersensitive, or allergic. Immune cells release histamines, the chemicals responsible for most of your allergy symptoms. These in turn kick-start inflammation that's intended to keep the allergens from traveling into the body. The inflammation makes sinuses and nasal passages swell and eyes itch. Histamines also stimulate the nasal passages to release fluids, resulting in a runny nose and itchy throat, and cause sneezing, another attempt to send the allergens packing. Many of the foods that may help reduce allergies work by reducing inflammation or calming the immune system.

Salmon and other fatty fish

Fatty fish like salmon, sardines, and mackerel should be your first line of dietary defense against allergies. That's because they contain generous amounts of omega-3 fatty acids, which help minimize inflammation, a direct cause of most allergy symptoms. Several studies suggest that kids who start eating fish early in life may even be less likely to have allergies later. Eating more fish helps balance out the ratio of omega-3s to omega-6s in the body, which seems to have several beneficial effects on the immune system that translate into fewer allergy symptoms.

One Australian study that analyzed nearly 500 eight-year-olds found that those who ate fish at least once a week were 80 percent less likely to have ryegrass pollen allergies, a common cause of hay fever, than those who rarely ate fish.

Aim for: One to two servings of fatty fish such as salmon, tuna, and mackerel per week. Look to fish-oil supplements if you want to get even more omega-3s.

Garlic

What isn't garlic good for? In the case of hay fever, the oh-so-smelly bulbs appear to work by supporting the immune system with their rich store of antioxidants. Researchers have identified a link between a higher intake of certain antioxidants and a lower incidence of hay fever.

Aim for: Use fresh garlic liberally as a seasoning. You can also cut a whole clove into several chunks and swallow them like pills for a daily dose. Your stomach acids will break them down and release antioxidants as the garlic travels through the colon.

Onion

This humble bulb packs a hefty dose of quercetin, an antioxidant that can help reduce inflammation and may help prevent the release of histamine from immune cells called mast cells. Quercetin also helps improve the body's absorption of vitamin C, another antioxidant with immunity-boosting powers. Quercetin may even work to stabilize cell membranes so they're less reactive to allergens. Other good sources are apples with skin, berries, red grapes and black tea.

Aim for: Sprinkle raw onions on salads, stews, burritos, and other foods whenever you can.

Yogurt with live cultures

The live beneficial bacteria found in yogurt and other fermented products like kefir help keep the flora and fauna in your gut—where many immune cells are located—healthy. These foods stimulate the body to produce certain white blood cells and antibodies as well as various growth factors that are important for keeping the body from overreacting to allergens.

An Italian study found that when volunteers who regularly had bouts of hay fever ate 2 cups (500 mL) of yogurt daily for four months, they had half the histamine levels in their blood and fewer hay fever symptoms than those who drank the same amount of skim milk daily.

Pregnant women take note: When moms-to-be eat foods that contain probiotics, such as yogurt, on a regular basis, their babies have a lower risk of developing allergies as they grow up.

Aim for: One or 2 cups (250 or 500 mL) of yogurt or other fermented milk products per day. Check the label for lactobacillus, bifidobacterium and Bacillus clausii, and other live cultures.

Almonds, wheat germ, leafy greens

In one German study of 1,700 adults with and without hay fever, those who ate foods rich in vitamin E (the equivalent of 10 to 13 mL per day) had a 30 percent lower incidence of hay fever than those who ate diets low in the vitamin.

Aim for: Lots of leafy greens, whole grains, nuts and avocados. Thirty grams (1 ounce) of almonds provides 7 milligrams of vitamin E. A one-cup (250-mL) serving of cooked spinach provides 2 mg and 2 tablespoons (25 mL) of wheat germ provides 2.5 mg.

Oregano, lemon balm, rosemary and other herbs

All of these herbs, along with sage and marjoram, contain rosmarinic oil in their leaves. One Japanese study showed that this acid, an extract of the oil, has an anti-inflammatory effect that helps reduce the symptoms of seasonal allergies.

Aim for: Season your dishes liberally with fresh herbs to reap the most benefit. Make lemon balm tea, add chopped oregano and rosemary to pasta dishes, and use sage and marjoram on poultry and fish.

What to eat before you exercise (Fitness)

2014-01-06T17:49:00.002-08:00

What to eat before you exercise

Eating the right food before you exercise is a key factor in getting a good workout. Here are some favourite pre-workout snacks from Best Health readers.

Yogurt and granola

"I like a small bowl of low-fat yogurt, fresh berries, granola cereal and small mixed nuts and raisins—it gets me through every time!"

Apples and cheese

"I usually have half a granny smith apple cut into 3 with a slice of old cheddar cheese for each piece of apple. It's the perfect combo of sweet and salty, plus a balance of carbs, protein and fat. Very satisfying!"

Cottage cheese

"My favourite pre-workout snack is a bowl of low-fat cottage cheese with walnut pieces, a chopped up banana, a sprinkle of ground flaxseed with a bit of honey drizzled on top. It's my version of a healthy sundae!"

"I love a small bowl of low-fat cottage cheese topped with no-salt sunflower seeds. It's creamy and crunchy at the same time."

Peanut butter

"I have an apple with peanut butter, or a piece of whole wheat bread with peanut butter and half of a banana cut up on top."
– Kristen

"I eat a piece of whole-wheat bread with a little spread of natural peanut butter, or sometimes I grab a handful of almonds. I try to chose healthy options that are light on my stomach before heading out to work out."
– Angela

"I often run with a group at 6 pm on weeknights. I usually have my pre-run snack on my way home from work at 4:30. My favourite and most effective pre-run snack is a peanut butter and banana torpedo: a tortilla smothered with peanut butter rolled around a banana. It's easy to prepare in the morning, very packable and oh soo yummy and fulfilling!"

– Yolande Moreau

Banana

"I like to have a banana, a handful of raw almonds and water."
– Kirsten

Larabars

"Larabars are my ultimate pre and post workout snack. I just wrote about them and why I love them in my own blog."
– Kirsten

Homemade trail mix

"I prepare a mixture of pine nuts, almonds, walnuts and raisins plus some slices of carrots, celery and orange"
– Terry

A glass of milk

"I usually grab a handful of almonds and a banana, washed down with a small glass of milk or yogurt smoothie. Love those new Astro smoothies in the little bottles, great booster for starting the day."
– KittyPride

Melon and fruit

"On Tuesdays and Thursdays I do a really intense class combining martial arts/self defense moves and a circuit training aspect. I can't eat anything RIGHT before class, but about an hour before I'll eat a bowl of watermelon, honeydew melon, cantaloupe and grapes—gives you enough natural sugars for energy and lots of water so it doesn't sit heavy in your stomach while you work out!"
– Siobhan

Cereal

"I find I need to eat a couple of hours before I run to avoid getting a stitch in my side. I like to eat Kashi GoLean cereal with some blueberries and skim milk, followed by a small spoon of peanut butter (all peanuts, no sugar)."
– Jane Langille

Granola bar

"A banana and granola bar works best, some almonds too if i have 'em. Used to be a chunk of cheese or some fruit and yogurt before I turned out to be lactose intolerant!"
– Liz

Smoothies

"I golf every Tuesday night in a women's league and have to rush home from work to get changed and have a quick bite before I head out again. There isn't a lot of time to have a meal beforehand. I'll whip up a quick smoothie which usually consists of a variety of frozen fruit, yogurt, honey, mango juice or any juice I might have on hand and alongside that I'll have several dark chocolate chip flax cookies which I always buy at my local grocery store and are my fave! This snack gets me through my golf game without bogging me down."
– Lynne Clarke

Coffee

"I run four times a week and my favourite pre-run snack is a fuji apple cut up with natural peanut butter on top. You get the best of both worlds: protein in your peanut butter and carbs from your apple. I also always have a cup of coffee for that extra energy boost!"
– RunRiz

5 apps to help you reach your fitness goals (Fitness) (Weight Loss)

2014-01-06T17:28:00.002-08:00

5 apps to help you reach your fitness goals

Are you the competitive type? Try these fun and cool apps to reach your goals.

The motivation you need to get moving

What if our civilization was threatened by zombies and depended on you going on your morning run? Or what if you could unlock a mystery treasure chest by taking the stairs instead of the elevator? It might just provide the push you need to stay on track with your fitness or weight-loss goals.

Dozens of new apps are embracing “gamification”–the concept of using game elements (fictional worlds, competition, rules and rewards) on your mobile device to meet real-life weight-loss, toning or endurance goals. By instantaneously rewarding fitness activity, game-driven apps give you the payoff you need, whether it’s a chance to explore a new virtual world or move up the leaderboard. Here are five fitness game apps to try.

Nike+ Running

Works on: Android and Apple mobile devices

Cost: Free

Who it’s for: Runners–from the light jogger to the marathon junkie

How it motivates you: The Nike+ Running app tracks runs and records your time, speed and distance using GPS (for outdoor runs) or the movement-tracking accelerometer found on most smartphones (for indoor runs). Based on these indicators, the app suggests goals for you, such as running a 5K, running three times a week or beating your fastest speed. You can also see how your mileage ranks against your friends’.

Share your runs on Facebook, and you’ll hear live cheering from your phone when a friend “likes” an update. Plus, voice feedback gives you live updates about how far you have run or how much closer you are to meeting your goal.

This app lets you see your running progress right away, as opposed to the weeks it might take before you see any movement on your scale. Burned calories are tracked based on your weight and height, and a bar graph shows how long you have run each day.

Fitocracy

Works on: Your web browser, Android and Apple mobile devices

Cost: Free

Who it’s for: Gym buffs and Type-A personalities

How it motivates you: Arnold Schwarzenegger and Miss America 2013, Mallory Hagan, swear by this app, and it is a great tool for those who take their fitness regimen seriously.

First, choose from a list the exercises you will do–such as running, dumbbell side bends or triceps curls–and then add in the number of reps, weight and/or duration. Based on the difficulty of the exercises for someone of your height and weight, Fitocracy calculates and awards you points every time you work out.

As you gain more points, you get to try out new “quests”–you can choose from a list of dozens of exercises, including performing 100 jumping jacks or holding a plank for 30 seconds. You also earn virtual badges, which serve as visual reminders of the hard work you have done. In addition, you can compete for points with your friends or other online users.

Zombies, Run!

Works on: Android and Apple mobile devices

Cost: $4

Who it’s for: Thrill-seeking runners and zombiephiles

How it motivates you: Every time you run, you embark on a new 30-minute or hour-long mission in your quest to save Abel Township, the game’s last bastion of civilization in a post-apocalyptic zombie-run world. As you hit distance intervals tracked by your phone’s GPS, you get to pick up supplies, such as cans of food, bandages and clothing. You can also rescue people, and after you sprint for a minute or two from hordes of zombies–to motivate you even more, they get louder if you slow down–you’ll learn the truth about the zombie apocalypse. Meanwhile, sound effects such as helicopters and screams get your adrenalin pumping.

Another great motivator of Zombies, Run! is that you get to watch your progress in building up Abel Township over the long term. Over many runs, you will watch as the aerial view of the community changes from a few dilapidated buildings to a green community with a hospital, school and power plant. Thanks to your heroic efforts, the population of the community will also increase. Take that, zombies!

Fleetly

Works on: Apple mobile devices

Cost: Free

Who it’s for: Those who want a customized workout routine with the click of a button

How it motivates you: Fleetly gives you points and medals for completing exercises, lets you track your workouts over time, and shows you where you rank in leaderboards of other users you identify as “friends.” You can also reach various levels: For example, Level 5 means you’re running about seven miles (11.3 km) a week, while Level 10 means you’re vigorously exercising a few times a week.

Once you choose a body target, such as abs or biceps, you are prompted to do different exercises, complete with photos and videos that provide instruction. Much like a personal trainer, the app will take you through a full routine and give you tips as you go along.

Fleetly also helps you set long-term goals. You can either choose from a list, including “Run 500 miles in 2014,” or make up your own.

MyLand

Works on: Apple mobile devices

Cost: Free for the app; $70 if you buy the Striiv Play Wireless Smart Pedometer

Who it’s for: Animal lovers and those who get their exercise through daily activities

How it motivates you: MyLand, from Striiv, is a mystical island with a flowing waterfall, exotic plants, centaurs, dragons, tigers and more, but it starts out foggy and empty. The more stairs and steps you register, the more “energy points” you get. (Steps are tracked through your phone’s accelerometer or, more accurately, through Striiv’s add-on pedometer, which also tracks stair steps.) With these points, you can “buy” different kinds of plants, build a fairy forest and open up the island’s lowlands or highlands for development. What’s nice about MyLand is that you can customize your island with animals and plants.

For long-term motivation, some of the game’s quests, such as unlocking mystery boxes or building a Greek villa, require energy points that take days or even weeks to build up.

12 trendy fall shoe picks (Style)

2014-01-06T09:07:00.000-08:00

12 trendy fall shoe picks

Step into fall with on-trend slipper shoes, oxfords and ankle boots. Here are our top picks.

Slipper shoes

From left:
1. Leopard-printed pony hair slipper in forest green. (Joe Fresh, $59)

2. Plum suede slip-on with 65-mm concealed wedge heel. (Hush Puppies, $110)

3. Striped twill slipper with tassels. (Nine West, $125)

4. Black velvet slipper with embroidered gold crest and twill piping. (Joe Fresh, $59)

Oxford lace-ups

From left:

5. Leather oxford with floral printed canvas overtop. (Dr. Martens, $170)

6. Black faux-leather oxford with metal studs. (Call It Spring, $50)

7. Lavender nubuck brogue with braided laces. (Cat, $130)

8. Mottled merlot patent-leather wingtip with satin ribbon laces. (Nine West, $130)

Ankle boots

From left:

9. Cognac leather boot with gold-toned buckles. (Aldo, $120)

10. Black faux-leather Chelsea boot with buckle. (Reitmans, $60)

11. Black faux-leather bootie with metal pyramid studs and rubber block heel. (Mossimo Supply Co., $40 at Target)

12. Navy suede faux-wrap boot with buckles and stacked wood heel. (Nine West, $180)

Our fashionable fall accessory picks (Style)

2014-01-06T08:58:00.002-08:00

Our fashionable fall accessory picks

Unpredictable Canadian weather requires a ready-for-anything wardrobe. Defy the damp with brimmed hats and great-looking accessories.

Faux fur scarf and waterproof booties

Banana Republic wool/acrylic blend and faux-fur reversible circle scarf ($85).

Hush Puppies waterproof suede wedge booties ($180).

Printed gloves

Zebra-print pony-hair and leather gloves with wool knit lining ($60 at Winners).

Toque

Joe Fresh nylon/acrylic blend knit toque with metallic threading ($10).

Waterproof boots

Pajar waterproof nylon and rubber boots with full fleece/faux-fur lining ($190).

Knit scarf

Mexx acrylic/mohair open-knit scarf ($40).

Cable knit mitts

Denver Hayes cotton/acrylic cable knit mitts with fleece lining ($13 at Marks).

Insulated boots

Rudsak insulated nylon and leather boots with rabbit-fur trim and rubber sole ($245).

Cloche hat

Tilley wool felt cloche with two-inch brim and fold-down ear-warmer flap ($105).

Floral shawl

Mexx acrylic knit shawl scarf with floral pattern ($53).

Leather gloves

Jessica two-tone leather gloves with Thinsulate brushed-fleece lining ($20 at Sears).

Circle scarf

Joe Fresh acrylic knit circle scarf with foil treatment ($16).

Equestrian cap

Jessica equestrian-style wool felt cap with velvet trim ($25 at Sears).

Water-resistant boots

Timberland water-resistant nubuck leather boots with rubber sole ($220).

Our favourite fresh workout gear (Style)

2014-01-06T08:45:00.002-08:00

Our favourite fresh workout gear

Need some exercise motivation? Add these fresh new fitness wear options to your holiday wish list.

Colour run

Copper-orange stripes update black capris. Step it up with rainbow kicks.

Oakley Intensity vest ($190). ReebokWorkout Ready bra top ($30). Oakley Extreme tights ($100). Nike Free Flyknit+ running shoes ($195). Under Armour Define duffel bag ($70 at Sporting Life).

All mixed up

Black, white and silver prints combine to add contrast to a sleek silhouette.

GapFit graphic racerback tank ($20). H&M Sport metallic-printed tights ($30). New Balance RevIite 895v2 shoes ($110 at Sporting Life). Fitbit Flex Wireless Activity & Sleep Tracking Wristband ($100).

Urban athlete

A graphic hoodie takes it to the streets.

Adidas Y-3 hoodie ($210 at Sporting Life).Champion Double Dry sports bra ($45).Lolë Glorious leggings ($65). Reebok SubLite TR 2.0 shoes ($90). J.Crew wool tweed baseball cap ($70).

Flash drive

Get an energy boost in neon brights.

Fila Function Chill Full Zip jacket ($80).Fila Function Suspension Scoop tee ($45).Oakley Burn shorts ($45). Fila Venom FFX running shoes ($100). Athletic Works three-pound neoprene-coated cast iron dumbbells ($4 each at Walmart).

Easy cool-down

Too gorgeous for words.

Karma Millay jersey top with mesh ($64). Fila Form Glam metallic bra top ($40). Reebok PWR hot shorts ($35). Oakley Twisted headband ($14).

Natural home remedies: Head lice (Home Remedies)

2014-01-06T08:33:00.000-08:00

Natural home remedies: Head lice

Head lice aren't fun—which is why it's so important to deal with them fast. Try these tips on banning lice from your home, plus some home remedies to try.

Something is definitely moving in your hair, and the itching is driving you buggy. And that’s precisely the problem: Your tresses are now a cozy domicile for the common head louse, otherwise known asPediculus humanus capitis. Just 1.6 millimeters long, these wingless insects live close to the scalp, laying their eggs (nits) and feeding on your blood. When lice appear in school-age children, word usually gets around quickly, and parents are warned to be on the lookout. Lice spread via contact with contaminated hair, hairbrushes, combs, clothing, or bedding.

What to do about head lice

Once lice are in the hair, even a burr cut won’t help. You need to get rid of the louse eggs that are attached to the hair shafts about five millimeters from the scalp. Start by using a delousing shampoo. Choose one that contains permethrin, not lindane. Lindane is a chemical cousin of the pesticide DDT and has been linked to nervous system problems (including convulsions) and brain cancer. Once you’ve found a killer shampoo, the remaining challenge is to use it effectively and become very nitpicky about preventing contamination. Otherwise, your whole household could get lousy.

Start with shampoo

• Use a delousing shampoo, and leave it in your hair for 10 minutes. That’s a long time to spend in the shower, so you may prefer to do your shampooing in the bathtub, where you can read or listen to music while the shampoo does its job.

• After you rinse out the shampoo, rinse it again using 50% water and 50% white kitchen vinegar. The vinegar helps dissolve the bodies of dead nits. Rub it in vigorously, then rinse your hair a few times to dispel the odour.

• Use the louse-killing shampoo again 10 days later. If you’re still not getting results, mix a half-cup vinegar with a half-cup olive oil. About an hour before you take your bath or shower, apply this mixture to your hair, working it in close to the scalp. Put a shower cap over your hair. After an hour, remove the cap and take your shower, washing your hair with regular shampoo.

The natural approach

• If you’re wary of synthetic pesticides, you may be able to smother lice while you sleep. First, saturate the hair and scalp with mayonnaise, then put on a shower cap. The next morning, lice should be dead. Unfortunately, you can’t smother the louse eggs—you’ll still have to remove them by hand.

• Petroleum jelly can have a stifling influence on roaming lice. Apply a thick layer of petroleum jelly to the scalp, then cover with a shower cap. Leave it on overnight. In the morning, use baby oil or mineral oil to remove the petroleum jelly—and the lice along with it. Repeat several nights in a row. (One warning, though: it may take a lot of shampooing before you get all the petroleum jelly out of your hair!)

• Essential oils can kill lice and help soothe the itching. There are many different “recipes.” One effective combination is 20 drops tea-tree oil, 10 drops rosemary oil, and 15 drops each of lemon (or thyme) and lavender oil mixed into 4 tablespoons vegetable oil. Rub the mixture into your dry hair, cover your head with a plastic shower cap, then wrap that with a towel. After an hour, unwrap your head, shampoo well, and rinse.

Be picky

• No matter what you do to get rid of lice, careful inspection is also essential. If you have lice, ask your partner to go through your hair slowly with a metal lice comb (available at drugstores) and look for nits or lice. If your child’s head is infested, you may have to use TV to get the child to sit still through this process. Nits are yellowish-white, oval-shaped, and adhere to the hair shaft at an angle. They look a bit like dandruff, but they don’t drift out of your hair the way dandruff does. Mature lice grow to about the size of sesame seeds. Freshly hatched lice are clear; those approaching midlife (about a week old) are reddish-brown. If you see lice, remove them with an emery board or Popsicle stick. If you use your fingers, still-living nits might get under your nails.

Stop the spread

• When someone in the family has lice, keep all combs and brushes separate. And make sure no one comes into contact with hats, scarves, hair ribbons, etc., that have been worn by the affected person.

• After treating the lice, wash clothing, bedding and other washables that have been used by the affected person in hot, sudsy water. Seal nonwashable items in plastic bags for a week (or three days in the refrigerator).

• After a coat has been worn by someone who has lice, put it in the dryer to make certain all lice and eggs are killed.

When to see your doctor

These remedies will usually take care of a run-of-the-mill case of head lice. But you’ll need a doctor’s help if self-treatment fails, or if the skin on the scalp becomes cracked or inflamed.

Natural home remedies: Foot odour (Home Remedies)

2014-01-06T08:25:00.002-08:00

Natural home remedies: Foot odour

Do people turn up their noses when you slip off your shoes? Try these foot-friendly natural home remedies and give smelly feet the boot.

Natural home remedies for foot odour

Your feet are the natural habitat of millions of bacteria, which thrive on your sweat and skin cells. By-products produced by these bacteria are what give feet that stinky smell. When you seal your feet in a pair of shoes and they pour out sweat, you give the bacteria more food to feast on. Foot odour can also be caused by poorly controlled fungal infections, such as athlete’s foot. People with diabetes or heart disease, as well as elderly people in general, are often more apt to develop foot infections and foot odour due to less-than-adequate circulation.

What you can do

Wash your feet daily in warm water using a deodorant soap or antibacterial soap.
Especially if you are prone to athlete’s foot or nail fungus, blow-dry your feet with a hair dryer that’s turned to the lowest temperature. This helps avoid infection and reduces moisture.
Dust your feet with talcum powder or foot powder before you put on your shoes and socks. It will absorb odour-causing sweat.
Change your socks at least once a day, replacing them with a clean pair.
Alternate between at least two pairs of shoes. After you’ve worn one pair, set them aside and let them air out for at least 24 hours.
Wear shoes with open-mesh sides or sandals that allow your feet to “breathe.” Your feet will also breathe better if you wear cotton socks rather than polyester.
Check the care instructions on your athletic shoes. If they’re washable, toss them into the washing machine at least once a month.
Store your shoes in a place that’s bright and ventilated—not in a dark closet, where bacteria thrive.
Each time you put your shoes away, insert a sachet filled with cedar chips into them. You can also try products that consist of mesh pouches filled with zeolite. Zeolite is a natural volcanic mineral that attracts odours and traps them. Expose the reusable pouch to the sun for six hours to discharge the collected odours.
Buy odour-absorbing insoles and cut them to fit. Replace them every three to six months.
If your shoes have removable insoles, take them out to dry every time you remove your shoes. And toss them in the washer from time to time.

A natural boost

Try a black tea footbath. Boil two tea bags in two cups of water for 15 minutes. Remove the bags and dilute the tea with two quarts of water. Let the mixture cool down if necessary, then soak your feet for 30 minutes. Repeat daily. The tannic acid in strong black tea kills bacteria and closes pores to help your feet sweat less.
Make an odour-fighting foot soak by adding a cup of vinegar to a basin of warm water. For more odour-fighting force, add a few drops of thyme oil. The oil contains a strong antiseptic that kills odour-causing bacteria. Soak your feet for 15 to 20 minutes a day for a week. (Off-limits if you have any open sores or broken skin.)
Lavender oil not only smells good, it helps kill bacteria. Rub a few drops onto your feet and massage it in before you go to bed at night. Cover your feet with socks. Before trying this remedy, check to make sure the oil won’t irritate your skin by putting one drop on a small area.
Mix two cups of Epsom salt into a basin half-full with warm water. Soak your feet for 15 minutes twice a day. The Epsom salt acts as an astringent to reduce sweating, and may kill bacteria.
Good foot powders to try are baking soda, which neutralizes odour, and cornstarch, which absorbs moisture.

Natural home remedies: Ingrown toenails (Home Remedies)

2014-01-06T08:23:00.003-08:00

Natural home remedies: Ingrown toenails

Is an ingrown nail cutting into your day? Try these natural home remedies to put that nail back in its place.

Natural home remedies for ingrown toenails

Ingrown toenails are usually a big-toe problem. A thick, sharp nail starts growing into the tender skin at the corner of the nail, cutting the skin as it grows. The incised area becomes red, painful, and vulnerable to infection. Some people have toenails that just naturally grow in ways that set the stage for this problem. But there are other contributing factors—wearing tight shoes or socks, for instance, or trimming toenails improperly. And you’re more likely to have ingrown toenails if you have the structural irregularities known as bunions or hammertoes.

What you can do for an ingrown toenail

Fill a large basin with about 8 litres of hot water. Add several spoonfuls of salt and stir until the salt dissolves. Soak your problem foot for 15 to 20 minutes each day. Hot water softens the skin around the ingrown nail while the salt helps combat infection and reduces swelling.
After you’ve soaked your feet, wash off the salt with warm, soapy water, rinse and let your feet dry.
Put on a clean pair of socks every day. While you can’t keep feet completely germ-free, you reduce the risk of infection if you keep them as clean as possible.

Natural home remedies: Dandruff (Home Remedies)

2014-01-06T08:21:00.000-08:00

Natural home remedies: Dandruff

Do your shoulders look as if you just walked in from a snowstorm? Dandruff isn’t a serious health problem, but it sure can be embarrassing. Factor out those flakes with these natural home remedies.

Natural home remedies for dandruff

Do your shoulders look as if you just walked in from a snowstorm? Are you blinded by a blizzard every time you comb your hair? Dandruff isn't a serious health problem, but it sure can be embarrassing. To factor out those flakes, use the right shampoo. You can also whip up a homemade scalp rinse that will beat the yeast behind many cases of dandruff and give the dreaded itch the axe.

What you can do for dandruff

Look for shampoos with selenium sulfide, tar, or zinc pyrithione. Anti-dandruff shampoos with these ingredients retard the rate at which scalp cells multiply. They are more effective than products formulated with sulfur or salicylic acid, which loosen flakes so they can be washed away.
If your dandruff doesn’t respond, try a shampoo that contains ketoconazole. Ketoconazole is an antifungal medication that will kill the yeast that may be causing your dandruff.
If your dandruff shampoo stops working after a few months, your scalp probably got “used to” the active ingredient and started to “ignore” it. Just switch to a shampoo made with a different active ingredient. You may need to switch back in another few months.
Leave on dandruff shampoo for at least 10 minutes before you rinse to let it do its best work. For a serious case of flakes, lather up, plunk a shower cap on your head, and leave the shampoo on for an hour. You might want to extract a promise from your spouse or significant other not to laugh.
Make a dandruff rinse using the herb goldenseal. It contains berberine, which has strong antibacterial and antifungal properties. Pour 1 cup of boiling water over 2 teaspoons of chopped root. Steep, strain, and let it cool. Use it as a rinse after you’ve shampooed, or any time during the day. If you can’t find goldenseal root, add a few drops of goldenseal tincture to a little bit of shampoo.
Brew up a fragrant rosemary rinse. Like goldenseal, rosemary fights bacteria and fungi. And rosemary is a lot easier to find. To make the rinse, pour 1 cup of boiling water over 1 teaspoon of chopped rosemary. Let it sit for a few minutes, then strain. Use the liquid as a rinse once a day. If the rinse irritates your skin, move on to a different remedy.
Another herbal anti-dandruff rinse is made with bay leaves. Add a handful of crushed bay leaves to one litre of very hot (just boiled) water. Cover and let steep for 20 minutes. Strain, allow to cool, and apply. You might want to leave it in your hair for an hour or so before rinsing.
Apple cider vinegar, which kills a variety of fungi and bacteria, is frequently recommended as a home remedy for dandruff. Mix one part water with one part apple cider vinegar. Apply as a rinse after you shampoo.

A natural boost for dandruff treatment

Try tea tree. Tea-tree oil has strong antifungal properties. Dilute the oil in a little bit of a carrier oil (such as olive or grape-seed oil) and apply to your scalp. Leave it overnight. Or add a few drops to your shampoo. In health-food stores you may find shampoos with tea-tree oil already in them.
Try a cultured cure. It’s not pretty, but it may work: Spread yogurt on your scalp and leave it there for half an hour, then rinse. Yogurt contains “friendly” bacteria that keep yeast in check. That’s why it’s also a traditional remedy for yeast infections.
Get the flax. Take 1 to 2 teaspoons of flaxseed oil a day. It contains essential fatty acids, which seem to help itchy skin conditions such as psoriasis and eczema—and possibly dandruff. Be patient; you may need to take it for up to 3 months to see a difference. A side benefit: Flaxseed oil also helps guard against heart disease.

Natural home remedies: Dry skin (Home Remedies)

2014-01-06T08:18:00.001-08:00

Natural home remedies: Dry skin

The outer layer of your skin works like a self-oiled machine, but sometimes oil production can’t keep up with demand. Try one of these home remedies to soothe dry skin.

Natural home remedies for dry skin

The outer layer of your skin works like a self-oiled machine, but sometimes oil production can't keep up with demand. Trouble occurs when you shower a lot, use skin-drying soap, or live in a house where the air is Saharan. What's the best refreshment for parched skin? Most moisturizers (which don't actually add moisture to the skin but serve to lock in moisture that's already there) will do the trick. Or try one of the home remedies below.

What you can do for dry skin

Give your skin a milk bath. The lactic acid in milk exfoliates dead skin cells and may also increase skin’s ability to hold in moisture. Soak a washcloth in cold milk. Lay the cloth on any area of skin that is particularly dry or irritated. Leave the cloth there for five minutes, and when you rinse off the milk, do it gently, so some of the lactic acid stays on your skin.
To soften rough patches of skin, fill your tub with warm water and add two cups of Epsom salt, then climb in and soak for a few minutes. While your skin is still wet, you can also rub handfuls of Epsom salt on the rough areas to exfoliate the skin. You’ll be amazed at just how good your skin feels when you get out. If you have some, you can also add a few strips of dried seaweed to your bath to boost the softening effect.
Apply aloe vera gel to help your dry skin heal more quickly. It contains acids that eat away dead skin cells. To obtain the gel, cut off a leaf at the base and split it open with a knife. Scrape out the gel with a spoon.
Use a moisturizer that contains alpha-hydroxy acids. These remove loose, flaky skin cells, leaving the skin softer. Lotions that contain urea have a similar effect. Pit an avocado, puree the pulp, and pat it on your face as a moisturizing mask. The oil acts as an emollient. It also contains beneficial vitamin E.
Turn to any of these inexpensive products to trap in skin’s own moisture: lanolin (obtained from wool), petroleum jelly, mineral oil, peanut oil, or even vegetable shortening (such as Crisco). Just use them sparingly to avoid feeling greasy.
Switch soaps. If you use a deodorant soap, stop. These soaps dry the skin. And they contain perfumes, which are irritants. Liquid soaps also tend to be gentler on your skin. Put a squirt bottle next to your sink for washing your hands.
Shower sparingly. Never stay in the bath or shower for more than 15 minutes. When you take long soaks, you’re washing away your skin’s protective oils. And use lukewarm water, not hot. Hot water tends to strip the oil from your skin.

A natural boost for dry skin treatment

Eat fish. At least twice a week, eat some oily, cold-water fish like herring or salmon. These are rich in omega-3 fatty acids, which help keep your skin-cell membranes healthy. Other good sources of these fatty acids are walnuts, avocados, and flaxseed oil. Mix up to two tablespoons of flaxseed oil each day into your salad dressing or your morning oatmeal. (If you add it to hot cereal, do so only after the cereal is cooked. Flaxseed oil breaks down into less-useful compounds if you cook with it.)
Take your vitamins. Certain vitamins and minerals help support healthy skin. Every day, take 100 milligrams of a B-complex vitamin supplement containing thiamin, riboflavin, and pantothenic acid; 15 milligrams of beta-carotene in divided doses, with meals; and 15 milligrams of zinc.
Find the right formula. Look for products that offer an array of skin-enhancing nutrients in one pill. Look for a pill formula containing vitamin A, vitamin C, vitamin E, riboflavin, vitamin B6, folate, zinc, selenium, and other minerals.

Natural home remedies: Dry hair (Home Remedies)

2014-01-06T08:15:00.000-08:00

Natural home remedies: Dry hair

Are you plagued by dry hair? If so, you may want to consult a specialist—but first, try these solutions at home.

Natural home remedies for dry hair

Believe what you see on TV and you might get the idea that only brand-name shampoos and conditioners can give you the buoyant and swirling strands that make life such fun. What those ads don’t tell you is that something as simple as mayonnaise can add just as much lustre to too-dry locks, giving you the bounce and flounce that those models flaunt.

Start in the shower

Only wash your hair every other day. Your hair will stay clean enough, and you’ll leave in more of its natural oils.
Use baby shampoo, which is less drying than some other shampoos.
Wash and rinse your hair with warm rather than hot water. Hot water strips protective oils from your hair. The best temperature for your hair is just a bit warmer than your body temperature.
Thoroughly rinse your hair after you shampoo it. Shampoo can leave a residue in hair, which dries out the strands.

Salad solutions for dry hair

Avocado moisturizes hair shafts and loads them with protein, making them stronger. Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat-germ oil and a teaspoon of jojoba oil. Apply it to freshly washed hair, and spread it all the way to the ends. Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly.
Mayonnaise is an excellent alternative to avocado; the egg it contains is a good source of protein for your hair. Rub the mayo into your hair and leave in for anywhere up to an hour, then wash it out.

Stay in condition

If you use a store-bought conditioner, pick one with a “thermal protector” ingredient likedimethicone or phenyl trimethicone. These protect your hair from heat, which is especially important if you blow-dry.
Make your own conditioner by mixing 60 mL of a good-quality olive oil and 60 mL aloe vera gel with six drops each of rosemary and sandalwood essential oils. Olive oil is a natural emollient, aloe vera hydrates, while rosemary adds body and softness to hair. (The sandalwood, which is optional, just adds fragrance.) Leave the mixture on for an hour or two, then rinse it out.
When you use a conditioner, first apply it liberally to the ends, where hair is the driest. Then work your way toward your scalp.
In a frizz emergency, simply use a little bit of hand lotion and smooth it through dry hair.

Deft drying

Let your hair air-dry whenever possible. If you must use a blow-dryer, use it sparingly. The same goes for curling irons or hot rollers. When you apply heat, it’s like drying out a leaf in sunlight: You’re inviting brittleness.
When you do use the hair dryer, make sure you use a warm, not hot, setting.

Brush up on your brushing technique

Use a brush that has natural rather than plastic bristles. Plastic generates static electricity, which will make your hair more brittle.
First brush the ends to remove tangles. That way, you won’t pull and break your hair when you take full strokes with the brush.
After you brush the ends, take long, full strokes all the way from the roots of your hair to the ends to spread hair’s natural oils.

Strengthen your strands

B vitamins may make hair stronger. Take one 50-milligram B-complex supplement twice a day with food.
The mineral selenium is also helpful for maintaining healthy hair. Take 200 micrograms twice a day.
A beneficial oil that may help keep hair lustrous from inside your body is evening primrose. Try taking 1,000 milligrams of evening primrose supplements three times a day. The oil is high in gamma-linolenic acid, an essential fatty acid.

The power of prevention

When you swim in a chlorinated pool, wear a swimming cap to keep the chlorine away from your hair. As soon as possible after getting out of the pool, wash your hair.
Use a humidifier in your bedroom. In cold weather, your home heating probably keeps the air very dry, which in turn dries out your hair.
Get your hair trimmed at least every six weeks to eliminate dry, split ends.

Natural home remedies: Restless legs syndrome (Home Remedies)

2014-01-06T08:12:00.002-08:00

Natural home remedies: Restless legs syndrome

Are your twitchy legs keeping you up at night? Get your legs to settle down with these home remedies for restless legs syndrome (RLS).

Of all our body’s mysteries, this is surely among the quirkiest. When you’re otherwise ready for rest, why should your legs keep running? When every fibre of your being says, “Settle down!” why are you gamely kicking your bedmate? Since restless legs syndrome (RLS) seems to be related to mineral imbalances, perhaps the best place to end the night race is with supplements. But if they don’t stop your in-place pacing, you’ll want to develop some pre-bed rituals to help those legs settle down.

Run out for supplements

Each day, take 500 milligrams of magnesium, 800 to 1,000 milligrams of calcium, and 800 to 1,000 milligrams of potassium. A shortage of any of these minerals can make your legs more twitchy.
Drink mineral water that’s high in magnesium. The optimal magnesium level is in the range of 100 milligrams per litre of water.
Bump up your intake of folic acid, a B vitamin (also called folate). Folic acid helps build red blood cells, which in turn helps oxygenate the body. That’s an important benefit, since RLS is associated with a decrease in oxygen. Food sources of folic acid include leafy green vegetables, orange juice and beans. You’ll also find folate in most multivitamins.
Eat iron-rich foods such as dark green vegetables, liver, wheat germ, kidney beans and lean beef. Iron is part of the myoglobin molecule, which is a protein that stores oxygen in the muscles until it’s needed. Without iron, myoglobin can’t hold enough oxygen, and muscle problems may develop.

The home stretch

When you get the urge to move your legs, start rubbing them, or stretch them to their full length and point your toes. These intentional movements send signals to your brain that can override the strange tingling sensations of RLS. But be sure to stop if the stretching produces a charley horse or leg cramps: Those are strong indications of magnesium deficiency and can’t be alleviated by stretching.
Sit on the edge of the bed and firmly massage your calves to give the muscles deeper stimulation.
If those treatments don’t calm your legs, get up and go for a brief walk around your home. Take long steps and bend your legs to stretch the muscles.

Before you go to bed

Sit in a tub filled with comfortably hot water for 10 to 15 minutes before you go to bed.
Chilling your legs may also help. Rub a cold pack on your legs before you go to bed.
Or combine the heat and cold treatments. Dip your legs in a comfortably hot bath for two minutes, then apply the cold pack to your legs for a minute. Repeat several times before bed.

Make steady progress

After you get into bed, practice the calming ritual known as progressive muscle relaxation. Breathe deeply for a few minutes, then tense the muscles in your feet. Hold the tension for a few seconds, then relax. Next, tense your calf muscles, hold, and relax. Then do the same with your thigh muscles. Repeat the tensing-and-relaxing pattern, working all the way up your body to your neck and face muscles. When you’re finished, your whole body should feel relaxed.

Dip into homeopathy

Homeopathic doctors recommend Causticum at the 12C dilution for legs that are restless during the night.
Another option is a 12C dilution of Tarentula hispanica, three times a day until you see improvements in symptoms.

The power of prevention

In the evening, avoid alcoholic or caffeinated drinks, which stimulate the muscles and nerves in your legs.
Studies have found that smokers are more likely to have RLS than people who don’t smoke.
Avoid cold and sinus medications, which can make RLS symptoms much worse.

Natural home remedies: Bad breath (Home Remedies)

2014-01-06T08:07:00.003-08:00

Natural home remedies: Bad breath

Is bad breath bogging you down? Here are some quick home remedies for a common problem.

Suppose you conduct a “breath test” as you head to an important encounter, and you flunk. Don’t worry—the following fast fixes can help tame your bad breath. If odour-causing bacteria seem to be fond of your gums, tongue and teeth, you’ll want to adopt some daily habits to inhibit these inhabitants. That’s when special rinses, attention to toothpaste and faithful brushing and flossing can begin making bad breath good.|

Emergency measures for bad breath

Dry mouth is a haven for the bacteria that cause bad breath. So find a tap, and swish the water around in your mouth. Water will temporarily dislodge bacteria and make your breath a bit more palatable.
At the end of your power lunch or romantic dinner, munch the sprig of parsley that’s left on your plate. Parsley is rich in chlorophyll, a known breath deodorizer with germ-fighting qualities.
If you can get your hands on an orange, peel and eat it. The citric acid it contains will stimulate your salivary glands and encourage the flow of breath-freshening saliva. If there are no oranges in sight, eat whatever is available, except known breath-foulers like garlic, onions or a stinky cheese. Eating encourages the flow of saliva, which helps remove the unpleasant, odour-causing material on the back of your tongue.
Vigorously scrape your tongue over your teeth. Your tongue can become coated with bacteria that ferment proteins, producing gases that smell bad. Scraping your tongue can dislodge these bacteria so you can rinse them away.
If you have a metal or plastic spoon, use it as a tongue scraper. To scrape safely, place the spoon on the back of your tongue and drag it forward. Repeat four or five times. Scrape the sides of the tongue as well, with the same back-to-front motion. Don’t push the spoon too far back, however; you may activate your gag reflex.

Raid the spice shelf

Cloves are rich in eugenol, a potent antibacterial. Simply pop one into your mouth and dent it with your teeth. The pungent aromatic oil may burn slightly, so keep that spicy nub moving. Continue to bite until the essence permeates your mouth, then spit it out. Don’t use clove oil or powdered cloves; they’re too strong and can cause burns.
Chew on fennel, dill, cardamom, or anise seeds. Anise, which tastes like black licorice, can kill the bacteria that grow on the tongue. The others can help mask the odour of halitosis.
Suck on a stick of cinnamon. Like cloves, cinnamon is effective as an antiseptic.

Choose your breath fresheners

The most obvious brand-name products advertised as breath-fresheners are rarely, if ever, effective in the long run. But with a therapeutic oral rinse, you can rid yourself of the compounds that are responsible for breath odour. These products are available both at your local drugstore and over the Internet.
Use a toothpaste that contains tea-tree oil, a natural disinfectant. If you can’t find it in the pharmacy, look for it in health-food stores.

Home remedies to prevent bad breath

Use an oral irrigator, which is a handheld device that rapidly pulses a small jet of water into your mouth, to flush out the bad bacteria, which can go deeper than a brush or floss string can reach.
Carry a toothbrush with you and brush immediately after every meal. With prompt brushing you thwart the development of plaque, the soft, sticky film that coats the teeth and gums.
To keep your toothbrush free of stink-triggering bacteria, store it, head down, in a lidded plastic tumbler of hydrogen peroxide. Rinse the brush well before you use it.
If you wear dentures, it’s possible that they are absorbing the bad odours in your mouth. Always soak them overnight in an antiseptic solution, unless your dentist has advised you otherwise.
Don’t skip meals. When you don’t eat for a long period of time, your mouth can get very dry. It becomes a perfect breeding ground for bacteria.
Some things can sour your breath even if there are no bacteria in the neighbourhood. These include cigarettes, alcohol, onions, garlic and especially strong cheeses like Camembert, Roquefort, and blue cheese. In situations where sweet breath is a must, use the commonsense approach—just say no.
Ask your doctor if a medication could be fouling the air you expel. Any drug that dries out your mouth, thereby depriving it of saliva, is suspect. These include over-the-counter antihistamines, decongestants, diet pills, and prescription medications for depression and high blood pressure.

Natural home remedies: Chapped lips (Home Remedies)

2014-01-06T08:05:00.002-08:00

Natural home remedies: Chapped lips

Do low temperatures—and other less-than-favourable conditions—make your lips dry and chapped? It happens to all of us, but we can beat it, too, with these easy home remedies.

It’s one of the few flaws in our otherwise almost-perfect design: Our lips, so exposed to sun, wind, and other irritants, don’t have oil glands to keep them soft and moist. Nor do they contain much melanin, the pigment in our skin that turns us tan and offers some protection from the sun. It’s no wonder that lips can get as parched and cracked as old shoe leather. If you want to keep them kissable, give them some protection.

Bring out the balms

Dairy farmers use Bag Balm to keep their cows’ udders soft and comfortable. Humans have found that this product, formulated with lanolin and petrolatum (the stuff in petroleum jelly), soothes a chapped kisser. You can find it in drugstores or order it on the Internet.
Another all-natural salve is Burt’s Beeswax Lip Balm, which contains beeswax, coconut oil, sweet almond oil, lanolin, vitamin E, peppermint oil, and comfrey extract.
When you’re alone in the house, olive oil or Crisco will help to soften and moisturize chapped lips quite nicely. In fact, any vegetable shortening will do.
If you have vitamin E capsules on hand, puncture one and apply the oil to your lips.
Petroleum jelly is a tried-and-true chapped-lips remedy.
For more drugstore buys, check out our slideshow of top lip treatments.

Moisturize lips from the inside out

If your lips are continually chapped, drink eight 250-mL glasses of water a day—more, if you can. While this won’t prevent dryness, it will keep it from getting worse.

The power of prevention

Apply a balm with a sun protection factor (SPF) of at least 15 before you go out into the sun. Lips need just as much sun protection as the rest of your skin. (Off-limits...if your lips turn red and itchy. Some people have an allergic reaction to lip balms that contain sunscreen.)
A dark, creamy lipstick helps protect lips from the sun and keep moisture in.
When indoor air is very dry, prevent chapped lips by running a humidifier in your bedroom while you sleep.
Try eating more foods that are rich in vitamin B, such as whole grains, nuts and green vegetables. Lack of B vitamins contributes to chapped lips in some people.
Avoid licking your lips. Your saliva may momentarily provide a coating of moisture, but it evaporates quickly, leaving lips drier than before. And the saliva contains digestive enzymes that dry out tissue.
Stay away from balms that contain phenol or camphor. They’re very strong antiseptics that induce a major lip drought.
Don’t give a child lip balms with exotic flavors. Kids tend to eat the flavored varieties right off their lips, which further aggravates the chapping.

Natural home remedies: Diarrhea (Home Remedies)

2014-01-06T08:01:00.001-08:00

Natural home remedies: Diarrhea

When a case of diarrhea has you running to the bathroom, you need to do two things: stave off dehydration and avoid anything that will make it worse. Try these home remedies for relief.

Natural home remedies: Diarrhea

Normally, as food goes through your digestive tract, the large intestine soaks up extra water. Sometimes, though, it doesn’t, and you get rid of the fluid in your stool—a bothersome problem we call diarrhea.

What you can do for diarrhea

It’s important to keep replacing your body’s supply of water and electrolytes, which include sodium, potassium and chloride. Mix up the perfect electrolyte drink by stirring a half-teaspoon of salt and four teaspoons of sugar into a litre of water. Add a little bit of orange juice, lemon juice or salt substitute for potassium. During the day, drink the full amount.
Start by eating only foods that are see-through, like chicken broth and Jell-O. Broth is an especially good choice, since it supplies your body with water as well as electrolytes from the salt. Stick with these “clear foods” for a day or two.
Avoid fruit juices. Large amounts of fructose can be hard to digest.
Spoil yourself with the BRAT diet: bananas, rice, applesauce and toast. All are bland and soothing, and the bananas and applesauce contain pectin, a type of soluble fibre that soaks up excess fluid in your intestine and slows down the passage of stool. (Avoid apple juice, however, which can make diarrhea worse.)
Carrots are another soothing source of pectin. Cook some carrots until they’re soft, then drop them in a blender with a little water and puree into a baby-food consistency. Eat a quarter to a half-cup each hour.
Avoid foods that are rich in roughage, which can be hard to digest. That means no beans, cabbage or Brussels sprouts.
Eat yogurt containing “live cultures” like Lactobacillus acidophilus and Bifidobacterium. These help to restore healthy levels of the helpful bacteria in your intestine.

A natural boost for diarrhea

Drink black tea sweetened with sugar. The hot water helps with rehydration and tea contains astringent tannins that help reduce intestinal inflammation.
Tannin-rich blackberries have long been used as folk treatments. Make blackberry tea by boiling one or two tablespoons of blackberries or dried blackberry leaves in 1 1⁄2 cups water for 10 minutes, then strain. Drink a cup several times a day. Raspberry tea is also said to be effective.
Capsules of dried goldenseal appear to kill many of the bacteria, such as E. coli, that cause diarrhea. The key compound in the herb is berberine. Take the capsules daily until the diarrhea improves.
Ground-up psyllium seeds soak up excess fluid in the intestine, making stool bulkier. They are the key ingredient in Metamucil and in many other natural-fibre products. Take one to three tablespoons mixed in water each day.

Natural home remedies: Constipation (Home Remedies)

2014-01-06T07:57:00.005-08:00

Natural home remedies: Constipation

Constipation is unpleasant, but you don't have to suffer. Try these home remedies to get your digestive system back on track.

Natural home remedies for constipation

If your first instinct when you’re constipated is to reach for the laxatives, chances are you don’t need one. The best way to get “regular” again is to eat more fibre, drink more fluids and exercise.

Fix it with fibre

Start off the day with a high-fibre bran cereal. Some brands contain as much as 14 grams of insoluble fibre, the kind that adds bulk to stool. If you’re new to the whole fibre thing, start off with a smaller serving to prevent gas, bloating and cramping.
Fill up on dried beans, prunes, figs, pears and oatmeal. These foods are also all high in soluble fibre.
Mix one to two teaspoons of psyllium seeds into a cup of hot water. Let it sit for two hours, add lemon and honey, then drink.
Flax seeds are high in fibre and also contain heart-healthy omega-3 fats. Take one tablespoon of the ground seeds two or three times a day. You can also add it your morning cereal or smoothie.
As you increase your intake of fibre be sure to drink lots of water—at least 8 glasses a day.

Loosen up with a hot cup

A morning cup of hot java will help. Caffeine has a bowel-loosening effect. Just don’t drink too much since it’s also a diuretic.
Herbal or decaffeinated tea, or a simple cup of hot water with lemon juice will also help to get things moving.
Dandelion tea has a mildly laxative effect. Steep one teaspoon of the dried root in one cup of boiling water. Drink one cup three times per day.

Tastes awful but it works

Castor oil has a compound that when digested stimulates the small and large intestines. Swallow one to two teaspoons quickly on an empty stomach and give it eight hours to work its magic. Tastes nasty but it works!

Wrinkled fruit to the rescue

Prunes are one of the oldest home remedies for constipation. High in fibre, prunes also contain a compound called dihydroxyphenyl isatin, which kicks the colon into action.
Raisins are also high in fibre as well as tartaric acid, which has a laxative effect.

Get up and go

There’s a reason the evening walk used to be called the daily constitutional. Regular exercise helps your body move food quicker. Aim for a daily walk at the very least.

Put the pressure on

You can stimulate your digestive system through acupressure. Using your thumb, apply pressure at the spot four finger-widths above your wrist on the back of the forearm. Do this two minutes per day.

Last resort

The herb cascara sagrada is one of the key ingredients in over-the-counter laxatives. It comes in a variety of forms (teas, tinctures,tablets) and it’s important to follow the directions on the package carefully. Don’t use it for more than two weeks since it can cause you to lose too much fluid and salt.
Senna is the mother of all laxatives. A tincture is the easiest way to take his herb. Usually 20 to 40 drops at bedtime is sufficient.

Go easy with both of these herbs since long-term use can cause dependency.

Relax and don’t wait

Never force a bowel movement. You can give yourself hemorrhoids or anal fissures that eventually narrow the anal opening, causing constipation.
Never ignore nature’s call. If you do, you’re asking for a case of constipation.

Natural home remedies: Asthma (Home Remedies)

2014-01-06T07:53:00.004-08:00

Natural home remedies: Asthma

Asthma is serious and should be discussed with your doctor. But there are also home remedies you can try to reduce the severity and frequency of your attacks, and to help manage your symptoms when they happen.

An asthma attack can occur when an irritant—usually a common substance like smoke, cold or dry air, pollen, mold, or dust mites—meets a set of temperamental lungs. Hormonal fluctuations, stress, and anger can also trigger an attack. Sometimes there’s no apparent cause. Your difficulty in breathing occurs because the bronchi, the tubes that allow oxygen into your lungs, go into spasms. Accompanying them may be coughing and tightness in the chest. The spasms trigger the release of histamine and other chemicals that cause inflammation and the production of airway-clogging mucus.

For severe asthma attacks—the kind of tightness, wheezing, and shortness of breath that can be really frightening—most people do just what the doctor recommends. Often, that means quick action with an inhaler containing a drug such as albuterol. If that’s what you use, and it works, don’t give it up. And always have your doctor’s telephone number near at hand in case of severe attacks. But for non-emergencies, you’ll want to figure out ways to help yourself breathe easy.

Breathe easier right now

• When an asthma attack comes on, stay calm. Panic can make your symptoms worse. Help yourself along with this visualization trick: Close your eyes. As you inhale, see your lungs expand and fill with white light, and feel your breathing become easier. Repeat this exercise twice more, then open your eyes.

• In a pinch, have a strong cup of coffee or two 355-mL cans of caffeinated cola. Caffeine is chemically related to theophylline, a standard medication for asthma. It helps open airways.

Natural remedies for asthma

• Practitioners of traditional Chinese medicine have been using the herb ginkgo to treat asthma for centuries. If you want to try it, take 60 to 250 milligrams of standardized ginkgo extract once a day. One recent study suggests that this herb interferes with a protein in the blood that contributes to airway spasms.

• Magnesium may make you feel better. Much research suggests that magnesium relaxes the smooth muscles of the upper respiratory tract. The recommended dose is 600 milligrams a day.

Help asthma by fighting inflammation

• Omega-3 fatty acids, found in fatty fish such as tuna, salmon, and mackerel, work much like a class of asthma drugs called leukotriene inhibitors. These drugs stop the actions of body compounds that cause inflammation in the airways. Take six 1,000-milligram capsules a day in divided doses.

• Evening primrose oil is rich in an essential fatty acid called GLA, which is converted by the body into anti-inflammatory substances. Take two 500-milligram capsules three times a day. Take them with meals to avoid stomach upset.

• Bioflavonoids, the compounds that give fruits and vegetables their Technicolor hues, have powerful anti-inflammatory and anti-allergenic properties. One of the best-known bioflavonoids, quercetin, inhibits the release of histamine. Take 500 milligrams of quercetin three times a day, 20 minutes before meals.

• Turmeric, that yellow cooking spice used to flavor Indian curry dishes, is a first-rate anti-inflammatory. The compounds it contains inhibit the release of COX-2 prostaglandins, hormone-like substances involved in inflammation. Mix one teaspoon of turmeric powder in a cup of warm milk and drink this up to three times a day. Turmeric capsules and tinctures are also available.

Keep a record

• In a date book, make a note of everything you eat for a month. Also record your asthma symptoms. While food allergies are rarely associated with asthma, occasionally there is a connection. Check your diary against your symptoms to see if anything you’re eating increases the frequency or severity of your attacks.

• If you take asthma medication, get a peak-flow meter, available at drugstores. This gadget measures the speed at which air leaves your lungs—an indication of how well you’re breathing. By reading your “peak flow” at certain times, you can tell how well a medication or remedy is working. You can also use it during an attack to determine its severity and decide whether you need emergency care.

Prevent asthma attacks by avoiding triggers

• Don’t smoke, and stay away from people who do. Cigarette smoke irritates the airways.

• Don’t huddle around a fireplace or wood-burning stove.

• In cold weather, wrap a scarf around your nose and mouth to help warm frigid air before you inhale it.

• Be alert for unusual asthma triggers, such as strong-scented foods or the intensely perfumed sample strips bound into magazines, and do what you can to avoid them.

• Try eating smaller, more frequent meals, and don’t eat before you go to bed. The upward migration of stomach acids that cause heartburn can also trigger asthma attacks.

• About 5 percent of people with asthma are allergic to nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. For these people, taking the drugs can trigger an attack. If you are one of them, use an aspirin-free pain reliever like acetaminophen (Tylenol) instead.

When home remedies aren't enough

Should you call your doctor? Yes, if you develop asthma symptoms for the first time. If you’re already being treated for asthma, you probably have medication that you take at the onset of an episode. Even so, call your doctor if you notice you’re using your medication more often, or if your symptoms worsen even after you take it. Get someone to take you to the emergency room if you can’t speak without gasping for breath, develop a bluish cast to your face or lips, find it extremely difficult to breathe, or become confused or exhausted.

Deep breathing to reduce anxiety

This simple deep-breathing trick can help reduce the severity and frequency of your asthma attacks. When an attack starts, you naturally become more anxious as it gets harder to breathe. This produces a “clenching” response that can further restrict your airways. But if you’ve practiced this breathing technique ahead of time, you can use it to help yourself breathe more freely.

• Lie on your back on a carpet or mat and place a book on your stomach.
• Inhale gently and deeply, but not by expanding your chest. Instead, expand your abdomen. Keep an eye on the book. If it rises up, you’re breathing the right way.
• Just when you think you’ve reached full capacity, take in a little more air. See if you can raise the book a little higher.
• Exhale gradually, slowly counting to five. The more you exhale, the more relaxed you’ll feel.
• Repeat at least five times.