Dry Scalp

29 Home Remedies for Dry Scalp

Dry scalp is a common problem these days. As the old saying goes, “Prevention is better than cure.” If you do not look after it initially, it aggravates to dry and brittle hair, hair fall, dandruff and other severe problems. It is caused by excessive use of hair care products and straightening of strands every other day. Perming also leads to change in the texture of hair, damaged scalp and hair, as well as slows down hair growth. Some other causes include tension and inadequate diet, lack of iron, zinc, omega 3- fatty acids, vitamin A, and B complex vitamin. Sometimes, dehydration of sebaceous glands occurs due to certain conditions, which lead to loss of natural oil from our scalp and growth of flakes. These conditions include intense climatic conditions, skin conditions like eczema, psoriasis, lack of water in the body.
Here are some of the natural ways to keep you from itching your head in public. It’s time to control hair problems and not your fingers. Yes, you heard it right! It’s possible to get rid of dry scalp and itching issues with the help of these home remedies.

Home Remedies

1. Apple Cider Vinegar and Beer
This is one of the most widely known remedies. Use ACV as a natural conditioner for your strands. Dump those bottles full of shiny illusionary chemicals. Beer can also be used with it, but it is not necessary. Both are types of alcohols and both condition your hair along with balancing the pH of the scalp, which prevents the growth of dry flakes, dandruff and bacteria or fungus.
There are several alternative methods of using apple cider vinegar and beer.

• Apple cider vinegar can also be used after massaging your scalp with lukewarm olive oil and then shampoo as usual after 15 minutes.
• You can also apply jojoba oil mixed with 8 ounce dark beer. Leave it for 15-20 minutes and rinse with lukewarm water and then shampoo.
• Boil 3 cups water and add a handful of rosemary leaves to it, let it simmer for 45 minutes. After it cools, add ½ cup apple cider vinegar and 10 drops of rosemary/peppermint oil. Apply this mixture post shampooing. You can choose to leave it for 6-12 hours or rinse after an hour as per your convenience.
• Mix 1 cup biodegradable horse oil, 3 teaspoons olive/coconut oil, and 5 tablespoons apple cider vinegar. It can be used with normal shampoo to wash your hair.
• Dilute ½ cup apple cider vinegar by adding 50% water. Or, you can also apply apple cider vinegar without diluting. Leave it for a minimum of 15 minutes and maximum 3 hours.
• Get 2 tablespoons lemon juice and 4 tablespoons white vinegar. Apply on your scalp and hair. Rinse after an hour.
• Mix ½ cup beetroot juice and 8 tablespoon vinegar. Apply for 20 minutes and then rinse. You can also intake beetroot juice, it ensures growth of hair.
• Get 4 ounce grape seed oil, 2 tablespoons oatmeal and 1 tablespoon of apple cider vinegar. Apply and leave it for an hour. Rinse with shampoo.

2. Egg Yolk
Eggs are rich source of protein. Apply yolk in your hair for 20 minutes and rinse thoroughly with shampoo. It will make your hair silky and smooth like never before.

• Alternatively, egg yolk can also be used along with 2 tablespoons olive oil and 1/8 cup of water. Mix it until the mixture becomes consistent. Apply this after shampooing on damp strands.
• Another method is to mix one egg in a bowl of yogurt. Stir properly and apply for 15-20 minutes.

3. Curd
It is readily available. Preferably sour curd could be utilized to ditch the dirt, flakes and dehydration, all at once. Apply for 20 minutes and rinse thoroughly with mild shampoo.
4. Mayonnaise
Massage your dry hair with mayonnaise. Rinse your hair after 20 minutes with lukewarm water.
5. Lemon Juice and Honey
This is the easiest way to avoid dry, flaky scalp. But, do not over use lemon; it could be harmful on the scratched areas of the scalp.
Alternative methods:

• To refrain from the harm caused by lemon, use olive oil as a substitute for lemon, and you can also add 2 tablespoons pure vegetable glycerin.
• Mix a couple of drops of lemon with 8 teaspoons of peanut oil.

Note- If you are allergic to peanuts, do not use this method

• Blend 2 tablespoons honey, avocado and egg yolk. Apply for 20 minutes and then rinse with shampoo.
• Mix 1 tablespoon honey in a glass of milk and apply it on the scalp.

6. Grapes, Lemon and Coconut Oil
Add 3 tablespoons juice of lemon and grapes to coconut oil and apply this mixture for 20 minutes. Readymade coconut oil can be used or you can prepare it at home as per your convenience.
7. Baking Soda
Mix 1-2 tbsp baking soda with water and form a thick paste out of it. Apply on your scalp for 15 minutes. Rinse with water. It is good for residue ridden hair. You can also massage your scalp with olive oil 30 minutes before following the above mentioned therapy.
8. Aspirin
Crush 10 tablets of aspirin and add one cup olive oil. Apply this on the scalp.
9. Aloe Vera
Aloe vera gel helps in retaining the moisture of your scalp. Apply it for a minimum of 30 minutes, and if you can leave it for 8-12 hours, that would give better results. If you cannot cut open a leaf of aloe vera plant, then go for readymade gel. Before applying aloe vera gel, massage your scalp with virgin coconut oil for effective results.
10. Avocado and Banana
Mash two bananas and one avocado. Apply this paste to nourish and moisturize your hair. Rinse after 30 minutes. Avocado is good for frizzy hair.
Other ways to use avocado and banana are:

• You can also add 2 tablespoons lemon drops and 1 tablespoon honey to mashed avocado.
• Avocado paste can also be used by adding egg yolk, sour cream and mayonnaise to it.
• Mash one banana and add 1 tablespoon honey. Apply this paste for 30 minutes and rinse with cold water.

11. Coconut Milk
Strain grated coconut through cheesecloth to retrieve coconut milk by squeezing the cloth. Simmer it for 4-5 minutes and refrigerate for a night after it becomes cool. Use it the next morning in disentangled hair by dipping a cotton ball in the milk. Apply this on the scalp as well as hair. Thereafter, massage your scalp with fingers. Cover your hair with a shower cap. Rinse with shampoo after 6 hours. You can also mix coconut and gram floor, and massage your scalp with it before shampooing.
12. Oil Therapy
Almond oil, olive oil, coconut oil, castor oil, sesame oil, burdock root oil, flaxseed oil, tea tree oil,  jojoba oil, eucalyptus oil, oregano oil, lavender oil, rosemary oil, peppermint oil, Vitamin E oil, Vitamin B oil, sage oil, rose oil, chamomile oil, Patchouli, ylang-ylang, and Myrrh oil are considered to be the best for scalp massage. These can be applied any time. Keep the oil for 6-12 hours and then rinse.

• Alternative Method – Tea tree oil can also be used with a mild shampoo.

13. Brown Sugar Scrub
To get rid of shedding flakes, you can scrub your scalp before shampooing. Mix 5 tablespoons brown sugar with any of the oil mentioned in the list above.
14. Grounded Oatmeal
Simmer grounded oatmeal in 2-3 cups of water until paste forms, which will approximately take an hour. Add a few drops of rosemary oil to it. Massage your scalp with it lightly after it becomes cool.
15. Protein in Your Diet
A healthy diet is, of course, the key to prevent any/every kind of disease. It proves to be true in case of your hair as well. Soybeans and pulses are the richest sources of proteins. And nothing can beat the age old formula, i.e. consume fruits, salad and green leafy vegetables.
16. Other Vital Minerals and Vitamins

• For vitamin A, consume liver, dairy products, eggs, yellow and orange fresh vegetables and fruits, like papaya, squash, cantaloupe, sweet potatoes, peaches and carrots.
• For B complex vitamin, intake meat, poultry, dairy products and eggs, whole grains, beans and green leafy vegetables.
• For omega 3- fatty acids, ingest fatty fish, like salmon, mackerel, tuna and herring, and vegetables, like flaxseed, canola oil, soybeans, spinach, salmon, pumpkin seeds and walnuts.
• Consume meats, poultry, beans, nuts and tofu to cope with the lack of iron in your body.
• Consume whole grains, seafood, meats, poultry and nuts to fulfill the deficiency of zinc in your body.

Herbal Treatment for Dry Scalp

17. All Dried Herbs/ Homemade Herbal Rinse
Herbal treatment is good for those who cannot put up with the pungent smell of apple cider vinegar. Some of the commonly used herbs are calendula, comfrey, and thyme. Add four tablespoons of these dried herbs in steaming water. Once this mixture becomes cool, you can massage your head with it post shampooing. Some other herbs you may use are stinging nettle, burdock, red clover, yarrow, rosemary and witch hazel.

• Alternative Method – Store these dried herbs- thyme, stinging nettle, burdock, red clover, yarrow, rosemary and witch hazel in a jar filled with apple cider vinegar and white wine vinegar. Place the jar where temperature is warm for 4-5 weeks and shake it at least once a day.  Sift the liquid using cheesecloth. Add 10 drops of olive oil and water. Use this post shampooing.

18. Thyme
Take 4 tablespoons of dried thyme and 4 cups water. Boil for 20 minutes. Apply in clean and damp hair.
19. Stinging Nettle
Although stinging nettles are weeds, but they are a rich source of iron. It can be consumed in many forms.

• Spread dried nettles on your salad.
• Steep dry nettles in boiling water along with other herbs, like rosemary, sage, and lavender for 4-5 minutes. And the grassy tea is ready to serve.
• Prepare the tea as per the method explained above and then add any of the oil mentioned in the list of ‘Oil Therapy’ as per your convenience. Or, peppermint oil as it will enable you to preserve the preparation for more than 6 months. Before shampooing, massage your scalp with an iota of this mixture for a couple of minutes on damp hair and also comb your hair to let it spread over every strand. Use it at least once a week for better results.

20. Rosemary Leaves
Boil half cup rosemary leaves in 2 cups water for 5-7 minutes. Apply this liquid on the scalp after it cools.
21. Fenugreek
Blend fenugreek and honey. Apply on the scalp, massaging gently. Leave for several minutes before washing out.

• Alternative Method – Make a paste out of 1 tablespoon fenugreek seeds and 2 Indian gooseberries (Amla). Add 1 tablespoon honey. Mix it well and apply on the scalp for 30 minutes. Rinse with a mild shampoo.

22. Indian Lilac (Neem) Leaves, Holy Basil (Tulsi) Leaves, Henna Leaves
Crush Indian lilac leaves, holy basil leaves and henna leaves altogether. Add a few drops of lemon and 250ml virgin coconut oil. Boil this mixture down until the vessel is left with oil and leaf remains. Strain after it becomes cool. Store this homemade oil in a bottle and apply on your scalp to prevent, as well as cure the dry scalp.

• Alternative Method – Boil a handful of Indian lilac leaves in one cup water for 20 minutes. Strain the leaves and make a paste out it. Apply this on the scalp and the boiled water can be utilized to rinse hair.

23. Sage Leaves Massage
Sage leaves can be used to get rid of the dry scalp. Gently crush a couple of fresh sage leaves and boil them for a few minutes. Apply after it cools, on damp hair. It prevents dryness and flakes.
24. White Gourd/ Winter Melon
Crush the skin and seeds of a white gourd and add lukewarm water to it.  Use it on your scalp.
25. Hibiscus
Steep hibiscus flowers and leaves in the boiling water overnight and then filter. The liquid is ready to use after it becomes cool.
26. Calendula
Simmer calendula flowers overnight and then filter. Once it cools, use it on your scalp as a final rinse.
27. Tea and Beetroot
Finely chop a beetroot and then boil it with one spoonful dried green tea leaves in one cup water for 15-20 minutes. After it becomes cool, crush the mixture and then strain. Apply the filtered leftover on your scalp.
28. Parsley
Steep parsley leaves in boiling water for 10 minutes. Filter the leaves and make a fine paste out of it. Apply this paste on clean hair and scalp. Rinse after an hour.
Else, steep a handful of parsley leaves in one cup boiling water till the leaves turn yellow, it will take some 30 minutes. Squeeze lemon into it and let it cool. Rinse your hair with this before shampooing.
29. Ginger Root
Grate 1 tablespoon fresh ginger and add one tablespoon sesame or jojoba oil. Blend it well and massage on your scalp. You can rinse after 6-12 hours.

Do’s & Don’ts

• Do not use every market product that you are exposed to via advertisements. Those chemicals are the reason behind your damaged scalp. Specially do not buy products which include any of these ingredients: sodium laureth sulphate, and sodium beryl sulfate.
• Do not shampoo very frequently. Rather, go for the natural remedies mentioned in the above section.
• Healthy and balanced diet is a basic requirement to prevent you from any disease, as well as dry scalp. So, make sure that you intake all the vitamins, minerals, proteins in your diet.
• Youngsters these days, while following up with fashion, have forgotten the magic that oiling does to hair. Oil massage keeps hair hydrated, hence, do it at least twice a week. Use lukewarm oil.
• Washing your hair after long period also causes dirt to pile up on your head. It adds to dryness, flakes and dandruff. Thus, wash your hair at least thrice a week.
• While using shampoo, apply it with lukewarm water and rinse with cold water. Do not use too harsh shampoo.
• Do not use soap to wash your hair. It increases dryness of hair and scalp both.
• Do not dye your hair, it disturbs the normal pH balance of the scalp and causes the development of yeast on the scalp.
• Abstain from swimming in the chlorinated water.
• Do not scratch your dry, flaky scalp, as it adds to open sores and inflammation.
• Brush your hair after swimming/showering, so that, the natural oil on the scalp could quickly return and get divided in balanced proportion.
• Mechanization is another destructive agent for today’s youth. Excessive hair straightening leads to dryness of the scalp and natural moisture is lost, which makes your hair even duller. It also increases hair fall. Perming/curling your hair also ceases the natural growth of hair, apart from damaging them. Hairdryers are responsible for excessive dry hairs due to heat, stealing away the moist and causes structural damage. So, minimize styling your hair to once in a fortnight or once in a week.
• Stress and anxiety are other major reasons for all sorts of hair problems. So “Do Not Worry” is the key before you apply anything!

Read More

5 Foods to Boost Your Metabolism

Metabolism refers to the body process by which the foods that you eat or drink are converted into energy. You can increase the rate of weight loss by boosting your metabolic rate, and the following foods can help activate hormones that do just that:

Garlic

Garlic contains an antioxidant called glutathione, which is known to help the liver cleanse the body of chemicals that can disrupt hormones and slow your metabolism. A great way to add garlic to your diet is by adding it to your everyday meals as a flavor enhancer. If you don't like the taste of garlic, many natural health food stores often carry garlic capsules that can be taken as an alternative.

Broccoli

Broccoli is both high in fiber and high in water content. This means that it can help you feel full, thereby reducing your urge to eat. The high fiber content also helps move fat through the digestive system faster so that less of it is absorbed by the body.

Berries

Fresh berries such as cranberries, raspberries, blackberries, and blueberries contain anthocyanins, which may have metabolism-boosting properties that can reduce weight gain. Berries also help fat cells release hormones that can lower blood sugar levels and reduce inflammation.

Beans

Dried beans can help your metabolism function more effectively by slowing down the rate at which your blood sugar level rises. Beans also give you a sense of fullness that can help reduce the desire to overeat. Try to add more beans such as black beans or kidney beans to your diet at least 3 times a week.

Whole Grains

Whole grain foods such as barley and oats can be effective for weight loss by providing the sensation of fullness. This is accomplished by stimulating fat cells to release leptin, the hormone responsible for providing the sensation of fullness. Whole grain fiber can also help steady the body's insulin levels by slowing the release of blood-sugar, which therefore helps your metabolism to function more effectively.

Read More

What to Eat After Wisdom Teeth Removal

When you get your wisdom teeth removed, your dentist will probably give you a list of things to avoid for a few days, such as staying away from hard or crunchy foods, avoid drinking with a straw, and no smoking or drinking alcohol.
So the question is, what should you eat? It is important to eat foods that won't get stuck in the empty tooth sockets or dislodge the blood clot that is forming. At the same time, you also want to make sure that you eat foods which are highly nutritious, since healthy foods can help speed up the healing process.
Here is a list of the best foods to eat after getting your wisdom teeth extracted. These soft foods are recommended for the first 2 to 3 days after tooth removal.

Smoothies/Milkshake

A smoothie or a milkshake is packed with proteins and vitamins, making it an excellent drink after having your wisdom teeth removed. Simply pour some milk into a blender, and then throw in a few of your favorite fruits such as bananas, strawberries, or blueberries. For a creamier texture, you can also add some yogurt or your favorite ice cream. Blend everything together for a few seconds and enjoy.

Apple Sauce

Apple sauce is always an excellent choice after a wisdom tooth extraction, since it has lots of Vitamin C and is also a good source of dietary fiber. Start the day with a small cup of apple sauce, or have it as an afternoon snack.

Banana

A banana is an excellent food to eat after having a tooth removed, since it doesn't require a lot of chewing and it is packed with vitamins and minerals. In particular, a banana is a excellent source of Potassium, Magnesium, Manganese, Vitamin B6, and Vitamin C. It is also a great source of dietary fiber. Make sure you also add it to your favorite milkshake or smoothie!

Avocado

An avocado is very rich in vitamins and minerals, making it an excellent easy-to-chew food after a wisdom tooth extraction. You can cut some thin slices of avocado and eat them raw, or create a guacomole dip by peeling, pitting, and mashing 2 ripe avocados and mixing them with 1 diced tomato, 1 tablespoon of minced onion, and one-half tablespoon of lemon juice. Avocado can also help lower LDL cholesterol (the bad one), which makes it a great food item even if you haven't had a tooth removed.

Oatmeal

Warm oatmeal mixed with some water or milk is an excellent food to eat for a few days after a tooth is removed, since it is very soft and doesn't require a whole lot of chewing. It is also low in fat, high in fiber, and packed with vitamins and minerals.

Mashed Potatoes

Mashed potatoes are a great meal choice after having wisdom teeth extracted, since they don't require a lot of chewing, they are very nutritious (high in Vitamin C, Vitamin B6, and protein), and they taste delicious if prepared using the right recipe. A tasty option is garlic mashed potatoes, and you can even top them off with some gravy to create a hearty meal.

Yogurt

Yogurt is very high in calcium and protein, which is important for maintaining healthy bones and teeth. Therefore, it is not surprising that it is an excellent and highly recommended food to eat after getting wisdom teeth out. It is available in a variety of tasty fruit flavors, so it makes an enjoyable and nutritional snack any time of the day.

Jello

While not the most nutritious item on this list, Jello is still a good choice as a sweet indulgence after a wisdom tooth removal since it tastes great and it can't get stuck in the empty tooth socket.

Read More

Effective Workout Techniques for Optimal Weight Loss

Do You Workout? You Might Be Wasting Your Time!

If you've been carrying around a few extra pounds around your waist, dedicating yourself to a healthier lifestyle is the best choice you could make. A common thing you might do is to start eating healthy, cut out desserts and soda pop from your diet, and start drinking more water. Great choice! You might also start on a workout routine that incorporates both resistance training (weights) as well as some cardio (such as jogging). Excellent!
However, when you get on the scale after the first month of your new healthier lifestyle, you realize that you haven't lost any weight. This leads to discouragement and a drop in motivation, and you end up reverting back to your old lifestyle again since it is so much easier.
Has this ever happened to you?
It turns out that this is an all too common scenario, since the majority of people who start a workout routine are simply not exercising in an effective manner to achieve optimal results. In other words, they're wasting their time! There are four common mistakes that people make when working out:

1. Doing too much cardio and little or no resistance training.
2. Not doing the right type of cardio.
3. Doing too many sets for an exercise.
4. Lifting weights too quickly.

Mistake #1 - Too Much Cardio

The first mistake that most people make while working out is that they only perform hour-long cardio sessions. This is not surprising since it is much easier to jog on a treadmill or ride a stationary bike than it is to pick up some barbells or dumbbells. Doing cardio exercises is important since they will help you lose fat. However, cardio does not help you change your body shape. In other words, if you have a pear-shaped body before starting a cardio-only exercise routine, then you will still have a pear-shaped physique after losing weight with that routine.
By combining weight training exercises into a well-rounded fitness program with cardio exercises and a nutrition program, you can actually begin to sculpt your body the way you want it to look. Larger body parts can be reduced, and smaller body parts can be increased in size. Additionally, building muscle with resistance training can help you burn more calories throughout the day while also increasing bone density, which helps you age more gracefully.

Mistake #2 - Not Doing the Right Type of Cardio

The most common excuse for why people don't work out regularly is that they don't have enough time. If you go into any gym and see what people are doing, you'll find that the majority of people will be on the treadmills or elliptical machines working out for about an hour or so. However, recent research shows that shorter workouts with greater intensity can provide better results than the typical hour-long training routines that most people perform. So that lack of time excuse should no longer apply to you!
The goal is to try to perform cardio exercises 3 times per week where you raise your heart rate up to your Maximum Heart Rate (MHR) for 20 to 30 seconds, followed by a 90-second period for recovery. Your MHR is simply 220 beats per minute minus your age. So if you are 30 years old, your MHR is 220-30=190 beats per minute. The MHR can be thought of as a measure of your cardiovascular system's upper limit of work.
Here are the steps that can be followed for more effective cardio that can be completed in 20 minutes:

1. Warm up for 3 to 5 minutes.
2. Choose a cardio exercise (elliptical, treadmill, or jogging).
3. Go as hard as you can on your chosen cardio exercise for 30 seconds so that you are approaching your MHR.
4. Recover for 90 seconds by walking around gently and your heart rate begins to return to normal.
5. Repeat steps 2 to 4 for three repetitions, and try to work up to eight repetitions over a few weeks as your endurance and stamina increase.
6. Cool down and stretch for 3 to 5 minutes afterwards.

A heart rate monitor is extremely helpful for this exercise routine, since manual measurements become highly inaccurate when your heart rate goes above 150.
Note that you will be very short of breath, and may even feel light-headed or nauseous, when you get close to your MHR. However, your body will recover within 60 seconds during each recovery period. However, since there are only 90 seconds for the total recovery time, your heart rate will gradually climb after each repetition. By your last repetition, it should be at or above your MHR.
If you have a heart condition or have any other health issues, it is best to consult your doctor before starting on such an exercise routine. Individuals of average fitness levels will usually be able to perform this routine with 3 or 4 repetitions, but it will take a few weeks to get up to the full 8 repetitions.

Mistake #3 - Doing Too Many Sets for an Exercise

When doing resistance training with weights, many people believe that they need to do 4 or 5 sets per exercise. The reality is that 2 or 3 sets is all you need. The key to stimulating your body to lose fat and build muscle is all based on intensity. The last 3 repetitions should be extremely intense and should force you to exert significant effort to complete them. This causes tiny tears in your muscles, which is the key to making your muscles bigger and stronger.
A high-intensity weight training workout should be done 3 times per week, and each session should last no longer than 60 minutes. With the proper workout intensity, you should only need to exercise each body part once per week. Try to perform two sets of three different exercises per body part, with only 1 to 2 minutes between sets.
This is all that you need to force your body to gain muscle and lose fat. Keep in mind that muscle mass does not increase while you work out. During a workout you are actually tearing your muscles, and the growth occurs while you are resting.

Mistake #4 - Lifting Weight Too Quickly

A common misconception with weight training is that the more repetitions you perform or the more weight you lift, the better. Unfortunately, this mindset is only causing unnecessary wear and tear on your bones, joints, and ligaments which can easily lead to an injury.
The goal with weight lifting should be to make slow and controlled movements so that even a light weight feels heavy. This allows you to squeeze the target muscle during the contraction part of the exercise.
A good tempo to follow is to lift weights with a slow 3 second lift, a 1 second squeeze in the contracted position, and a slow 3 second release. While you may have to reduce the amount of weight you use for exercises, you will instead be able to increase your focus on target muscle groups.

Creating a Well-Rounded Fitness Program

By correcting the 4 common workout mistakes, you can optimize your fitness program which can help you shred fat, gain muscle, improve your strength and physique, and live a longer and healthier life. In addition to an optimized cardio and resistance training routine, a well rounded fitness program should also incorporate core exercises and stretching into the routine as well.
Core Exercises: Our bodies have a number of core muscles located in our back, abdomen, and pelvis. These muscles provide the key foundation of movement for the entire body, so strengthening them can help protect and support the spine. This leads to improved stability and balance as well as making us less prone to injury. Some great forms of core exercises include Yoga and Pilates.
Stretching: Performing stretching before and after workouts helps to improve circulation as well as increase the elasticity of our muscles and joints. Try to hold stretches for 2 seconds for all key body parts including the neck, shoulders, arms, back, and legs. This will help reduce the chance of injury while also increasing flexibility.

Read More

8 Easy Tips to Reduce Back Pain

Back pain can strike suddenly from something as simple as leaning over to pick up a pen on the floor. In most cases, back pain only lasts for a short time and will go away on its own. However, if you suffer from chronic back pain, some simple adjustments in your daily activities might be beneficial. It turns out that lifestyle plays a major role in back pain, so a few healthy habits such as posture, exercise, and diet can help relieve chronic back pain as well as prevent problems in the future.
Here are a few simple steps that can be incorporated into your daily routine to help treat back pain:

Keeping a healthy body weight

One of the best things you can do to avoid back pain is staying fit. Extra body weight can cause pain due to the additional stress on your back. A great way to keep your weight within a healthy range is by eating a balanced diet filled with fruits and vegetables while keeping processed foods to a minimum.

Developing strong back muscles

Back problems often occur when individuals who aren't in the best shape suddenly attempt to lift heavy objects or do other strenuous activities that stress the back. The leading cause of this pain is due to weak back muscles, which results in the spine having to do too much of the work. However, when your back has enough muscle strength through regular exercise, the muscles provide extra support to the spine which prevents injury. This is one of the main reasons why physical therapy is a common back pain treatment, since it focuses on exercises that help strengthen your core muscles.

Regular stretching

Stretching is extremely important to prevent back problems as well as recover from back injuries, since it helps keep your body flexible. It is particularly important before attempting to lift heavy objects or exercising. It is a good idea to incorporate stretching into your daily routine, such as once each morning and once before going to bed. Yoga is the best way to increase flexibility, but even some simple stretches such as bending forward and backward or side-to-side a few times each day will provide benefits.

Maintaining good posture

A leading contributor of back pain is poor posture. In order to keep your back healthy, the correct way to stand straight is by making sure your ears are over your shoulders, your shoulders are over your hip joints, and your hip joints are over your ankles. When you're sitting, make sure you get a chair that keeps your back straight and try to avoid slouching forward.

Lifting correctly

It is important to always bend at the knees and keep items close to the body when picking up heavy objects. Twisting your body when lifting is also something to avoid.

Avoiding Purses and Wallets

Heavy bags or purses can affect the curve of your spine since they change your balance when you walk. Therefore, if possible, try to only keep basic items such as cash and identification in your pocket when you leave the house instead of carrying a heavy purse. Similarly, a thick wallet should not be kept in the back pocket when sitting, since it puts extra pressure on the sciatic nerve which is a leading cause of lower back pain.

Reduce stress

Stress is a leading cause of back pain, since it causes your muscles to contract which puts extra pressure on your spine. Yoga is a great way to relieve stress, but you can also try some of our home remedies for stress.

Getting a good night's sleep

A good mattress is extremely important to avoid back pain. A soft mattress can push your back out of alignment, so a medium to firm mattress is a much better choice if you find that you often wake up with back aches. Remember, we often spend 6 to 8 hours of each day in bed, so a good mattress is well worth it.
As can be seen, just a few simple adjustments to your daily routine such as exercise and good posture can help you live a healthy life that is free of chronic back pain.

Read More

The Ferber Method For Sleep Training

What is the Ferber Method?

One of the most well-known techniques for sleep training of children is the Ferber Method, which helps children learn to fall asleep on their own without parental soothing. The approach requires parents to put their children to bed and leave them alone in their crib for strictly-timed intervals while ignoring their cries and protests. Children will slowly begin to accept that nobody is coming to their aid and they will eventually become less disruptive. Since the method involves letting babies "cry it out", the technique is obviously very controversial and therefore parents must decide for themselves whether this method is right for them and their child.
The Ferber Method is designed for children that have learned to depend on parental soothing in order to fall asleep. When these children are denied this soothing, they plead, cry, and throw tantrums in order to delay bedtime. These children will also become disruptive if they awaken during the night. This dependency on parental soothing is a learned habit that is often reinforced by parents that "give in" to their children's demands throughout the night. The Ferber Method therefore attempts to reverse this dependency.
Before attempting to apply the Ferber Method, there are a few key things to note:

1. The Ferber Method is NOT appropriate for children under 6 months of age. Before 6 months, babies have tiny stomachs and therefore often need to feed throughout the night (possibly every 2 hours). Additionally, newborns have immature sleep-wake patterns that still need at least 6 months to develop.
2. There are no definitive studies that look at the long-term effects of the Ferber Method. For example, it is not clear whether such sleep training may negatively impact a child's mood, behavior, personality, or aspects of their development. It is also not clear how this technique affects a child's stress-response system.
3. This technique should NOT be used on children that have a fear of being left alone, as well as children that have a vomiting response when they are scared. It should also NOT be used on children that have sleep problems due to nightmares, sleep walking, painful medical conditions, or sleep-related breathing problems such as snoring or sleep apnea. In these cases, more appropriate treatments should be found by first consulting the child's pediatrician.

How to Use the Ferber Method

If the Ferber Method seems like an appropriate sleep training technique for your child, here is a schedule that can be used to apply the technique:

Each Night:
The first step to getting a child to sleep is by creating an environment that promotes relaxation. As bedtime approaches, start to dim the lights, avoid stimulating activities, and avoid stimulants such as sugar, caffeine, and hard-to-digest foods.

First Night:
At bedtime, put your child to sleep (while they are still awake) and stay away for 3 minutes even if the child is crying. If your child is still crying after 3 minutes, go in to check on them briefly but do not pick up or hold the child. After checking on them, leave again and stay away for 5 minutes. If your child is still crying after 5 minutes, check on them again briefly without picking them up, and then stay away for 10 minutes. Continue checking at 10 minute intervals until the child falls asleep. If the child awakes later in the night and begins crying again, wait for 10 minutes before checking on them.

Second Night:
Repeat the same process as the First Night, but use intervals of 5 minutes for the first check, 10 minutes for the second check, and 12 minutes for subsequent checks.

Third Night and onward:
Repeat the same process as the First Night, but further increase the time intervals to 10 minutes for the first check, 15 minutes for the second check, and 20 minutes for subsequent checks.

Most parents find that the technique provides good results within 2 to 5 days. Training can continue for up to 4 weeks. Note that the first night is often the most difficult, since some babies and infants may continue crying for hours throughout the night. Nevertheless, it is very important for parents be consistent with the technique each night and to avoid "giving in" to a child's crying or tantrums by picking them up. If a baby or toddler vomits once or twice, it is important to quickly clean up the mess and then continue the sleep training. However, if vomiting continues to occur more than twice, discontinue the Ferber Method and consult your child's pediatrician to make sure there is not some other condition that is causing the sleep disturbances.

Benefits of Sleep Training

While leaving a baby or infant alone to "cry it out" certainly violates some of our deepest instincts as humans, advocates of the Ferber Method point out the follow positive benefits of the technique:

1. Children that complete sleep training are less likely to throw tantrums at bedtime and are also able to sleep throughout the night.
2. Children that complete training may show improved daytime behaviors as a result of getting more sleep at night.
3. Parents are less likely to be awoken during the night when children have completed sleep training, resulting in improvements in their own mood and stress levels.

These positive outcomes are extremely important for parents, since sleep-deprived parents are at a higher risk of marital conflicts, depression, and developing negative feelings towards their children. In other words, by reducing a child's disruptive sleep behavior using techniques such as the Ferber Method, the whole family can benefit.

Read More

Flu Protection Tips

What is the Flu?

The "flu" is the common term for a condition known as Influenza. It is a respiratory illness caused by the influenza A or B virus, and it is considered to be highly contagious. This seasonal virus primarily attacks and spreads throughout the upper or lower respiratory tract, and it often occurs in the winter and spring months. New strains of flu also evolve every couple of years, and since they are viral they cannot be treated with antibiotics.
The common cold is also a viral infection of the respiratory tract, and the symptoms of the cold and flu are often similar, but the reality is that the flu is much worse. The cold and flu both result in coughing, chest discomfort, and headaches. However, the cold is also often accompanied by congestion, a sore throat, and sometimes sneezing. The flu on the other hand can lead to a high fever that lasts for several days, as well as overall fatigue, weakness, and aches throughout the body. A flu can also lead to other life-threatening conditions such as pneumonia, while a cold very rarely leads to complications.

How does the flu spread?

Since it is a respiratory infection, the flu primarily spreads from person to person via respiratory secretions. This can occur by inhaling droplets in the air containing the flu virus, by sharing food or drinking utensils, or by handling items contaminated by an infected person. For this reason, large groups of people that spend lots of time in close contact can often cause mass outbreaks of the flu. Common places for flu outbreaks include day-care facilities, school classrooms, nursing homes, college dorms, and office environments. Flu symptoms usually start to develop within 1 to 4 days once the virus has been contracted.

Tips to Avoid Getting the Flu

Statistics show that roughly 1 in 5 people will catch the flu each season. Getting the flu means having to suffer at home for up to two weeks. For people with weakened immune systems or existing health conditions such as diabetes or asthma, it also means having to deal with the increased risk of more serious and life-threatening complications. To avoid having the flu knock you out, here are some simple tips and strategies that you can use to reduce your chances of being infected:

Vaccinations

One of the best ways to avoid the flu is to get vaccinated once the seasonal vaccine becomes available. The best time to get the flu shot is in the early fall.
Health experts engineer the vaccine each season to protect against the flu strain that they believe will be the most prevalent that year. The flu vaccine contains a weakened or killed form of the virus, which allows your body to naturally develop immunity to it. While your arm may be sore the next day, and you may run a low fever or feel some minor aches, health experts claim that you cannot catch a full blown flu from the flu shot.

Wash Your Hands and Surfaces

You can catch the flu if an infected person is nearby and coughs or sneezes in your general direction. The coughing/sneezing releases droplets in the air that are infected with the virus, and you can contract the flu by simply breathing in those droplets via your nose or mouth.
You can also contract the flu virus by touching surfaces that have been previously touched by an infected individual. Flu germs can usually live for up to 8 hours on surfaces. The virus can then be transported into your body if you touch your mouth, eyes, or nose with your infected hands or fingers.
Since it is difficult to completely avoid people forever, especially in public places such as stores, malls, or at work, the best thing you can do is use good hygiene during flu season as follows:

• Wash your hands with soap and warm water each time you touch a surface that may be covered in germs, or if you shake hands with an individual that may be sick.
• Keep an alcohol-based hand sanitizer with you for situations when you won't be near a sink.
• Use disinfectant wipes to clean surfaces that other people have previously touched, such as in an office environment or a gym.
• Try to avoid touching your eyes, mouth, or nose without first washing your hands.
• Don't share eating utensils, plates, or glasses without first washing them with soap and hot water.

Live Healthy

A strong immune system is your best defense for fighting off the flu. The following tips can help you stay healthy:

• eat healthy and balanced meals
• exercise at least 4 times per week
• get 7 to 9 hours of sleep per night

Stop Smoking

Recent studies have found that smokers tend to get the flu more often than nonsmokers. Smokers are also more susceptible to the life-threatening complications from a flu infection. Smoking also leads to other issues such as premature wrinkles or even cancer, so this is all the more reason to quit smoking!

Be Considerate

Even after taking the above precautions, it is still possible that you may come down with the flu this season. If you do, the best thing you can do is be considerate. Since the flu is contagious for up to 1 week after you get sick, try to stay home until you are better and your fever has been gone for at least 24 hours. It is also important to avoid spreading infected flu droplets in the air around you by sneezing into your elbow instead of your hand as usual.
If you get sick, you can also ask your doctor about antiviral flu drugs that are now on the market, which can help you recover faster. These antiviral medications must be taken within the first two days of being infected

Read More

Apple Cider Vinegar Health Benefits

What is Apple Cider Vinegar?

Apple Cider Vinegar (ACV) is an effective natural bacteria-fighting agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body.

Natural Apple Cider Vinegar is made by crushing fresh, organically grown apples and allowing them to mature in wooden barrels. This boosts the natural fermentation qualities of the crushed apples, which differs from the refined and distilled vinegars found in supermarkets. When the vinegar is mature, it contains a dark, cloudy, web-like bacterial foam called mother, which becomes visible when the rich brownish liquid is held to the light. The mother can be used to add to other vinegar to hasten maturity for making more Apple Cider Vinegar. Natural vinegars that contain the mother have enzymes and minerals that other vinegars in grocery stores may not have due to over-processing, over-heating, and filtration. For this reason, it is recommended that you purchase only Natural Apple Cider Vinegar, with an ideal acidity (pH) level of 5 to 7.

What are the Benefits?

Natural Apple Cider Vinegar is a wonderful natural cure for a number of ailments which usually require antibiotics and other medications that have a number of side effects. In particular, it has been known to:

• Reduce sinus infections and sore throats
• Balance high cholesterol
• Cure skin conditions such as acne
• Protect against food poisoning
• Fight allergies in both humans and animals
• Prevent muscle fatigue after exercise
• Strengthen the immune system
• Increase stamina
• Increase metabolism which promotes weight loss
• Improve digestion and cure constipation
• Alleviate symptoms of arthritis and gout
• Prevents bladder stones and urinary tract infections

Common Remedies Using ACV

Weight Loss

While it is not known why, many people claim that this vinegar promotes weight loss. Some theories suggest that it helps to speed up the metabolism, while others suggest that it burns calories. A number of nutritionists also believe that combining Vitamin B6 and Lecithin with ACV is highly effective for weight loss. A suggested remedy is to mix 2 teaspoons of the vinegar into a glass of water and drink this before every meal or sip it slowly throughout the day

Bad Breath

Due to its acidic properties, Apple Cider Vinegar makes a wonderful remedy for bad breath or halitosis. Simply add 1/2 tablespoon of ACV into a cup of water and gargle the mixture in your mouth for 10 seconds at a time until the cup is empty.

Body Odor

Apple Cider Vinegar is an effective body odor remedy, since it can help adjust the skin's pH level which helps to eliminate odor-causing bacteria. For armpit odor, simply wipe them once each morning with undiluted vinegar (using a cotton ball). For foot odor, fill a pan with warm water and add 1/3 cup of ACV, then let your feet soak in this mixture for 15 minutes once per week.

Skin Problems and Infections

Acne

Apple Cider Vinegar is known as an excellent natural treatment for acne since it can absorb excess oil from our skin as well as kill bacteria that often result in acne. You can create an effective acne solution by combining one part of the vinegar to 3 parts of water. Using a clean cotton pad or cotton ball, apply the solution directly onto the affected areas of your skin and leave it on for 10 minutes. You can then rinse your face with water. Repeat this 3 times per day.

Age Spots

ACV contains sulfur that fights the effects of aging, which makes it suitable for treating age spots and sun spots. An effective remedy is to combine the vinegar with onion juice as follows:

• Blend an onion in a blender, and use a strainer to extract the juice into a small glass or bowl.
• In a separate bowl, mix one part of onion juice and one part of apple cider vinegar together.
• Apply this solution directly onto the affected areas of skin using a cotton pad or cotton ball.
• Leave the solution on the skin for 30 minutes.
• Repeat this once per day for 6 weeks.

Cellulite

Many women have found that ACV can help reduce the appearance of cellulite. You can create a potent massage oil with the vinegar as follows:

• In a small bowl, add 3 parts of apple cider vinegar to one part of any regular massage oil and mix.
• Gently massage this solution onto the areas affected by cellulite.
• Repeat this twice daily, ideally once in the morning and once before bed.

Yeast Infection

ACV has been found to be an effective treatment for yeast infections. A simple remedy is to mix 1 1/2 cups of the vinegar into a bathtub filled with luke warm water, and soak in this mixture for 20 minutes. Repeat this once per day for 3 days. This remedy is most effective when used within the first few days of the onset of a yeast infection.

Stomach Problems

Constipation

Apple Cider Vinegar is frequently used as a natural treatment for constipation. To treat this common digestive problem, mix 2 tablespoons of ACV into a glass of water, and drink this mixture three times a day. If you find the taste to be strong, you can alternatively mix the vinegar with a glass of apple juice or grape juice.

Diarrhea

There are various causes for diarrhea, and although it should not be left untreated, it is often a natural way for the body to rid itself of harmful compounds and ingested materials. Apple Cider Vinegar is a fantastic natural remedy for diarrhea since the high pectin concentration acts as a protective coating which soothes the irritated lining of the colon. A suggestion is to add 2 tablespoons of the vinegar to a large glass of water, and drink this 3 times daily while the symptoms persist.

Major Illnesses

Diabetes

Recent studies suggest that Apple Cider Vinegar may help to control high blood sugar levels. Therefore it is not surprising that ACV is often used as a natural treatment for Diabetes. A suggested remedy is to mix 2 tablespoons of the vinegar and a pinch of salt into a glass of water, and drink this before each meal. This drink may help reduce the body's glucose response to the carbohydrate load in the meal that is to follow.

What are the Side Effects?

There are no major known side effects of ACV when used in moderation. However, drinking vinegars, acids or even lemon juices on a regular basis can lead to a deterioration of dental enamel. This can give your teeth a yellowish look and make them more sensitive to heat and cold. To prevent this, the vinegar should always be diluted with water or a pinch of baking soda should be added in order to reduce the acidity level.

Where and How to Buy Apple Cider Vinegar

Apple Cider Vinegar can be found in almost any natural health or nutrition store, or from a variety of online retailers such as Amazon.com (see links below). Look for ACV with a pH level of 5 to 7. It can also be found in capsule form which help eliminate the strong sour taste associated with the liquid form.

Read More

Coconut Water Health Benefits

What is Coconut Water?

Coconut Water is the nutritious clear liquid inside the coconut fruit which is packed with vitamins and minerals. There is usually more water in a young coconut, since the water is replaced by the white coconut flesh as it matures. Therefore, for drinking purposes, coconuts are harvested off the trees when they are still young and green. Later, the outer green husk is removed and the coconuts are wrapped in plastic to keep the moisture.

For best results, the water from a fresh coconut should be consumed shortly after being exposed to air due to the possible loss of important nutrients. A single coconut usually provides an 11 ounce serving of water, and it is low in calories and fat but rich in vitamins, minerals and other nutrients. A few key nutrients in Coconut Water include Lauric acid, Chloride, and Iron, as well as important electrolytes such as Potassium, Magnesium, Calcium, Sodium, and Phosphorous. In fact, the potassium content in Coconut Water is close to twice the amount in a banana. A healthy balance of electrolytes is important for the optimal health of our muscular, cardiovascular, nervous and immune systems, as well as to help with the absorption and balance of the body's internal fluids.

What are the Benefits of Coconut Water?

Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of Coconut Water may help with a number of minor to severe health conditions. This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Other conditions that it has been found to be effective at treating include stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.

Uses of Coconut Water

Age Spots, Wrinkles, and Other Skin Problems

Researchers have found that Cytokinins help regulate the cell growth and their divisions. Coconut Water contains these cytokinins and lauric acid which can minimize the aging of skin cells, balance PH levels, and keep the connective tissues strong and hydrated. Therefore, simply applying Coconut Water onto affected skin areas every night before going to bed may help with acne, age spots, wrinkles, stretch marks, cellulite, and eczema.

Boosting Energy

Abundant in vitamins, minerals and other nutrients, Coconut Water makes a wonderful energy drink. In particular, coconut water has less sugar and sodium content compared to most sports drinks, while packing more Potassium, Calcium, and Chloride, which makes it a better choice to rehydrate, replenish and boost the body's energy levels after any strenuous activity or workout. For example, in every 100ml of Coconut Water there is approximately 294mg of potassium compared to 117mg in an average energy drink, 25mg of sodium compared to 200mg in energy drinks and 41mg in most sport drinks, 5mg sugar compared to 20-25mg, and 118mg of chloride compare to 39mg in average energy and sport drinks.

Cardiovascular Health

According to researchers, individuals with high blood pressure usually have low potassium levels. Therefore, drinking coconut water on a regular basis can be quite effective at regulating blood pressure due to its high concentration of potassium and lauric acid. Similarly, some recent studies have found that coconut water can help increase HDL (good) cholesterol, which makes it a wonderful natural treatment for maintaining good cardiovascular health.

Dehydration

Rich in Potassium and other minerals, Coconut Water helps to regulate our internal fluids and replenish and rehydrate the body. It has been used to treat dehydration caused by dysentery, cholera, diarrhea and stomach flu, and the electrolyte balance and plasma in Coconut Water has been found to be similar to that of human blood. Therefore, drinking one cup of Coconut Water twice daily during digestive tract abnormalities, hot temperatures, and after strenuous workouts can help rehydrate the body quickly.

Digestive Problems

Coconut Water contains Lauric acid which our body converts into monolaurin. Monolaurin has great antiviral, antiprozoal and antibacterial activity which helps fight against intestinal worms, parasites, lipid-coated viruses and other gastrointestinal tract infections in children and adults. Additionally, the water from coconut may not only act as an antibiotic but it can also rehydrate the body. Therefore, a simple remedy for Intestinal Worms is to mix one teaspoon of extra virgin olive oil into a cup of Coconut Water and drink it daily for at least three days. For constipation, diarrhea and other common digestive problems drink one cup of Coconut Water twice daily.

Weight Loss

Coconut water is a natural electrolyte and isotonic beverage which help increase the body's metabolism. Therefore, it can greatly benefit people who are struggling with weight issues.

What are the Side Effects of Coconut Water?

Fresh Coconut Water is one of the best natural drinks on the face of the earth. It doesn't have any known side effects unless somebody is prone to having allergic reactions or have severe nut allergies. It is considered to be safe for children, pregnant, and breastfeeding women. If you are taking potassium supplements it is recommended to regulate your potassium levels since Coconut Water is high in potassium.

Where and How to Buy Coconut Water

Coconut Water is readily available in cans or bottles from many grocery stores or online retailers (see below). Fresh plastic wrapped coconuts can also be purchased at many Indian and Asian grocery stores during the summer. When buying fresh coconuts with green husks, look for those with some light brown spots as well since these are considered to have the greatest water content. Generally, the water from Indian and Bangladeshi coconuts tends to be sweeter than Thai and Brazilian coconuts. When using fresh coconuts, try to drink the water as soon as possible since the nutrients can begin to dissipate after being exposed to air. However, the water can also be refrigerated for 10 to 12 hours if it is sealed in a tight container.

Read More