What to use for a diabetic Patient that has Diarrhea

What causes people with diabetes to get diarrhea?

The real cause for the connection between diabetes and diarrhea is not clear, but from the result we have here on a research suggests that neuropathy (which is a problem with the peripheral nerves)or (Neuropathy refers to numbness or pain resulting from nerve damage.) may be a factor. If you have diabetes, high blood sugar levels can damage your nerve fibers. This generally occurs in the hands or feet. Issues with neuropathy are common causes for many of the complications that accompany diabetes in human. 

15 Herbs for Headaches

1).  Allspice:

This spice is an analgesic, which means it has a numbing effect on the nerves and gives relief from pains such as headaches and sinus problems. It is also a relaxant, and has a calming effect on the body and mind.

2). Borage:

Borage is known for its soothing properties and it helps the body cope with stress and nervous tension. This is perfect for tension headache problems.

3). Catnip:

This herb is a wonderful sedative and helps relax your body and relieve stress. Even better, it is safe for children. It will help as a pain reliever for your headaches and can even work for migraines, though you will need to take a strong infusion in order to fully relieve a migraine.

How to Treat Uterine Fibroids Yourself

Natural treatment of fibroids

Fibroids typically grow slowly or not at all. In many cases, they shrink on their own, especially after menopause. You may not need treatment unless you’re bothered by symptoms. Your doctor will recommend the best treatment plan. You may need a combination of therapies.
In moderate to severe cases where symptoms are bothersome, worsening, or not improved with medication, fibroids may be treated with surgery or ultrasound therapy. Surgery may involve removing just the fibroids or your entire uterus.
At-home care, diet changes, and natural remedies may help treat fibroids and relieve symptoms. The lifestyle changes below are also important in the prevention of fibroids.
These natural treatments may or may not help your fibroid symptoms, since relief depends on how severe your symptoms are and how your fibroids have progressed. You should speak with your doctor before trying any of these options.

Weight loss

A clinical study in China showed that obesity and excess weight increased the risk for uterine fibroids. This happens because fat cells make high amounts of estrogen. Losing weight may help prevent or reduce the size of fibroids.

Fifteen home remedies for acne

Home remedies for acne

Some of the most popular home remedies for acne involve the use of natural herbal extracts, many of which traditional medicine practitioners have used for hundreds of years.
Below, we discuss the best home remedies for acne, what the research says, and lifestyle changes that can help.

1. Tea tree oil

Applying tea tree oil to the skin can help reduce swelling and redness.

Tea tree oil is a natural antibacterial and anti-inflammatory, which means that it might kill P. acnes, the bacteria that causes acne.
Tea tree oil's anti-inflammatory properties mean that it can also reduce the swelling and redness of pimples.
A 2015 review study looked at the existing evidence for tea tree oil and acne. The researchers found that tea tree oil products can reduce the number of acne sores in people with mild to moderate acne.
This study suggested that tea tree oil may work as well as 5 percent benzoyl peroxide, which is a common over-the-counter (OTC) acne medication.

10 Ways to Boost Male Fertility and Increase Sperm Count

Here are 10 science-backed ways to boost sperm count and increase fertility in men.

1. Take D-Aspartic Acid Supplements

D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that's sold as a dietary supplement.
It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA.

D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.
Researchers believe that D-AA is implicated in male fertility. In fact, D-AA levels are significantly lower in infertile men than fertile men (3Trusted Source).

6 Simple Herbs to Help Boost Fertility to in Women

TOP 6 FERTILITY BOOSTING HERBS

Here are three herbs that can help you get your fertility back in check:

Red Raspberry Leaf for Fertility

Probably the most widely known herb when it comes to making and having babies, red rasberry leaf is rich in nutrients like calcium, iron and B vitamins.

This herb can help to regulate menstrual cycles, making ovulation easier to predict which will increase your chances of conception. Red raspberry leaf also contains an alkaloid called fragine, which helps to strengthen the uterine wall – super useful if you do conceive in making that little baby stick.

Alfalfa for Fertility

High in vitamins such as C, E, and K alfalfa is actually known as a super-food, used to treat a wide variety of health conditions.

10 Herbs That May Help Lower High Blood Pressure

1. Basil

Basil is a delicious herb that goes well in a variety of foods. It also might help lower your blood pressure. In rodents, basil extract has been shown to lower blood pressure, although only briefly. The chemical eugenol, which is found in basil, may block certain substances that tighten blood vessels. This may lead to a drop in blood pressure. More studies are needed.

Adding fresh basil to your diet is easy and certainly can’t hurt. Keep a small pot of the herb in your kitchen garden and add the fresh leaves to pastas, soups, salads, and casseroles.

2. Cinnamon

Cinnamon is another tasty seasoning that requires little effort to include in your daily diet, and it may bring your blood pressure numbers down. One study done in rodents suggested that cinnamon extract lowered both sudden-onset and prolonged high blood pressure. However, the extract was given intravenously. It’s unclear if cinnamon consumed orally is also effective.

13 Herbs That Can Help You Lose Weight

Here are 13 amazing herbs that may help you lose weight.

1. Fenugreek

Fenugreek is a common household spice derived from Trigonella foenum-graecum, a plant belonging to the legume family.

Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.

One study in 18 people showed that supplementing with 8 grams of fenugreek fiber daily increased feelings of fullness and reduced hunger and food intake, compared to a control group (1Trusted Source).

Another small study found that taking fenugreek seed extract decreased daily fat intake by 17%, compared to a placebo. This resulted in a lower number of calories consumed over the course of the day (2Trusted Source).
Summary Fenugreek is a spice that has been shown to reduce appetite and food intake to support weight loss.

2. Cayenne Pepper

Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes.

It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits.

Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day (3Trusted Source, 4Trusted Source).

Capsaicin may also reduce hunger to promote weight loss.

One small study found that taking capsaicin capsules increased levels of fullness and decreased total calorie intake (5Trusted Source).

Another study in 30 people showed that eating a meal containing capsaicin reduced levels of ghrelin, the hormone responsible for stimulating hunger (6Trusted Source).
Summary Cayenne pepper is a type of chili pepper that contains capsaicin, which has been shown to increase metabolism and reduce hunger and calorie intake.

3. Ginger

Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well.

One review of 14 human studies showed that supplementing with ginger significantly decreased both body weight and belly fat (7Trusted Source).

Another review of 27 human, animal and test-tube studies also concluded that ginger may help lower weight by increasing metabolism and fat burning while simultaneously decreasing fat absorption and appetite (8Trusted Source).
Summary Ginger, a spice commonly used in folk medicine, may aid weight loss. Studies show that it may increase metabolism and fat burning, as well as decrease fat absorption and appetite.

4. Oregano

Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage.

It contains carvacrol, a powerful compound that may help boost weight loss.

One study in mice on a high-fat diet that either contained carvacrol or not found that those that received carvacrol gained significantly less body weight and body fat than the control group.

Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body (9Trusted Source).

However, research on the effects of oregano and carvacrol on weight loss is still very limited. Human-based studies are lacking in particular.
Summary Oregano is an herb that contains carvacrol. One animal study showed that carvacrol may help decrease weight and fat gain by altering fat synthesis in the body. Human-based research on oregano and weight loss is lacking.

5. Ginseng

Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine.

It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants.

Many studies have suggested that this powerful plant could aid weight loss.

One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition (10Trusted Source).

Similarly, an animal study showed that ginseng combatted obesity by altering fat formation and delaying intestinal fat absorption (11Trusted Source).

However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.
Summary Ginseng, which is often used in traditional Chinese medicine, may stimulate weight loss, delay fat absorption and modify fat formation.

6. Caralluma Fimbriata

Caralluma Fimbriata is an herb that is often included in many diet pills.

It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite (12Trusted Source, 13Trusted Source).

One 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo (14Trusted Source).

Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group (15Trusted Source).
Summary Caralluma Fimbriata is an herb commonly used in diet pills that may help decrease appetite to stimulate weight loss.

7. Turmeric

Turmeric is a spice revered for its flavor, vibrant color and potent medicinal properties.

Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss.

One study in 44 overweight people showed that taking curcumin twice daily for one month was effective in enhancing fat loss, decreasing belly fat and increasing weight loss by up to 5% (16Trusted Source).

Similarly, an animal study found that supplementing mice with curcumin for 12 weeks reduced body weight and body fat by blocking the synthesis of fat (17Trusted Source).

However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

More research is needed to examine how turmeric itself may impact weight loss.
Summary Turmeric is a spice that contains curcumin, which has been shown to aid weight loss and fat loss in human and animal studies.

8. Black Pepper

Black pepper is a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India.

It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.

One study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even with no changes in food intake (18Trusted Source).

A test-tube study also showed that piperine effectively inhibited fat cell formation (19Trusted Source).

Unfortunately, current research is still limited to test-tube and animal studies.

Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.
Summary Black pepper contains piperine, which has been shown to help decrease body weight and inhibit fat cell formation in test-tube and animal studies. Human research is lacking.

9. Gymnema Sylvestre

Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels.

However, some research shows that it may also benefit those looking to lose weight.

It contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings (20Trusted Source).

In fact, one study concluded that taking Gymnema sylvestre reduced both appetite and food intake, compared to a control group (21Trusted Source).

A three-week animal study also found that eating this herb helped maintain body weight in rats on a high-fat diet (22Trusted Source).
Summary Gymnema sylvestre is an herb often used to lower blood sugar. Human and animal studies show that it may also aid weight loss by reducing appetite and food intake.

10. Cinnamon

Cinnamon is an aromatic spice made from the inner bark of trees in the Cinnamomum genus.

It’s rich in antioxidants and offers several health benefits. Some studies have even found that cinnamon could increase weight loss.

It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger (23Trusted Source).

Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel (24Trusted Source, 25Trusted Source).

Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates (26Trusted Source).

While these effects could potentially decrease appetite and lead to weight loss, more research is needed to study the effects of cinnamon directly on weight.
Summary Cinnamon is a spice that can decrease blood sugar, which could lead to reduced appetite and hunger.

11. Green Coffee Bean Extract

Green coffee bean extract is commonly found in many weight-loss supplements.

It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects.

One study found that consuming green coffee reduced body mass index (BMI) and belly fat in 20 participants, even with no changes in calorie intake (27Trusted Source).

Another review of three studies concluded that green coffee bean extract may decrease body weight by 5.5 pounds (2.5 kg) on average. However, researchers noted that the quality and size of available studies was somewhat limited (28Trusted Source).

Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee bean on weight loss.
Summary Green coffee bean extract is made from unroasted coffee beans. Some research suggests that it could help reduce body weight and belly fat.

12. Cumin

Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family.

It’s well known for its distinct nutty flavor but also packed with health benefits, including the potential to accelerate weight loss and fat burning.

One small, three-month study found that women who consumed yogurt with 3 grams of cumin twice daily lost more weight and body fat than a control group (29Trusted Source).

Similarly, an eight-week study reported that adults who took a cumin supplement three times a day lost 2.2 pounds (1 kg) more than those who took a placebo (30Trusted Source).
Summary Cumin is a common spice that has been shown to effectively decrease body weight and body fat.

13. Cardamom

Cardamom is a highly prized spice, made from the seeds of a plant in the ginger family.

It’s used worldwide in both cooking and baking but may also support weight loss.

One animal study found that cardamom powder helped reduce belly fat in rats on a high-fat, high-carb diet (31Trusted Source).

Similarly, another animal study showed that black cardamom in particular was effective in reducing both belly fat and total body fat in rats on a high-fat diet (32Trusted Source).

Unfortunately, most research on cardamom’s weight loss potential is limited to animal studies.

Cardamom’s influence on weight loss in humans has yet to be investigated.
Summary Cardamom is a highly prized spice that has been shown to reduce belly and body fat in some animal studies. Human-based research is lacking.

Home Remedies for Malaria

If a person is not into western medicine, a minor Malaria can be cured through home remedies which have proved to be effective for everything.

Some of them are as follow –

Apple Vinegar–

Apple Cider Vinegar mixed with water, soaked in a towel and kept on calves for 10-12 minutes.

Ginger Water–

Boil ginger in water and drink 1-2 cups on a daily basis.

5 Health Benefits Of Tiger Nut

Tiger nuts are sweet edible fibers; they are used as both fruits and medicine. From research, tiger nuts have diverse health benefits and some are discussed below.

Improve digestion

Tiger nut can be used to improve digestion in various ways. They contain resistant starch, a type of fiber that can feed the friendly bacteria in the body, thereby, making digestion run smoothly. Again, present in tiger nut are enzymes, such as catalases, lipases and amylases, which help in breaking down foods in the gut, therefore, relieving gas, indigestion and diarrhea.

Reduce sugar level

6 Reasons Onions Should Be Part Of Your Everyday Meal

Onions are important vegetables used almost every day, especially, for cooking. It falls in the category of allium vegetables which include garlic, leek to mention a few. However, onions have so many health benefits and below are some.

May Help Reduce Cancer Risk

Onion contains properties such as sulfur compounds and flavonoid antioxidants found in allium vegetables which are capable of reducing cancer and other related ailments. These vegetables decrease tumour development and slow the spread of ovarian and lung cancer. Also, research shows that consuming fresh yellow onion helped lessen insulin resistance and hyper-glycemia in breast cancer patients undergoing a form of chemotherapy known to cause insulin resistance.

Aids Digestion

Onions also aid digestion, it contains a special type of soluble fiber called oligofructose, which promotes good bacteria growth in the intestines; this helps digestion and at the same time, prevents and treats all forms of diarrhea. This fiber also reduces the chances of developing gastric ulcer.

Eases Respiration

The anti-inflammatory properties of onions can help soothe respiratory ailments. According to medical practitioners, patients with a respiratory disorder like asthma and allergic rhinitis should include onions in their diet.

Improves Eyesight

Onions have the capacity to stimulate the production of a protein named glutathione, which acts as an antioxidant. This reduces the risk of glaucoma, macular degeneration and cataract. Also, the selenium in onion helps to increase the Vitamin E found in the eye.

Fertility Booster

Onion can be used to manage erectile dysfunction and sexual impotence in men. Its extract can be mixed with honey to boost fertility.

6 At-Home Remedies to Ease Your Sore Throat

Sore throats are among one of the most common health ailments, especially in the winter. They are typically caused by infections including the common cold, flu and strep throat and while they tend to be quite painful, they often go away within a week.
Can’t make it a week? Find relief for your sore throat now with these helpful at-home remedies.

1. Salt Water

While salt water may not provide you with immediate relief, it is still an effective remedy for killing bacteria while loosening mucus and easing pain. Simply mix half a teaspoon of salt into 8 ounces of warm water and gargle away.

2. Honey

The Best Natural Cough Remedies

You can treat coughs due to colds, allergies, and sinus infections with a number of over-the-counter medicines. Bacterial infections will require antibiotics. However, for those who prefer to avoid chemicals, we’ve listed a few home remedies that can help.

1. Honey

Honey is a time-honored remedy for a sore throat. According to one studyTrusted Source, it can also relieve coughs more effectively than over-the-counter medicines that contain dextromethorphan (DM), a cough suppressant.
You can create your own remedy at home by mixing up to 2 teaspoons of honey with herbal tea or warm water and lemon. The honey does the soothing, while the lemon juice can help with congestion. You can also simply eat the honey by the spoonful or spread it on bread for a snack.

Shop for honey.

2. Probiotics

Probiotics are microorganisms that can provide a host of health benefits. While they don’t relieve a cough directly, they do help to balance your gastrointestinal flora. Gastrointestinal flora are the bacteria that live in your intestines.
This balance can support immune system function throughout the body. EvidenceTrusted Source also suggests that Lactobacillus, a bacterium in dairy, can reduce the likelihood of a cold or flu and sensitivity to certain allergens, such as pollen.
Fortified milk is a great source of Lactobacillus. You should be cautious, however, as dairy may make phlegm thicker. You can also purchase probiotic supplements at most health food stores and drug stores. Each supplement manufacturer may have different daily recommended intakes. Probiotics are also added to some yogurt types and are present in miso soup and sourdough breads.

3. Bromelain

You don’t usually think of pineapple as a cough remedy, but that’s probably because you’ve never heard of bromelain. There’s evidence to suggest that bromelain — an enzyme found only in the stem and fruit of pineapples — can help suppress coughs as well as loosen the mucus in your throat. To enjoy the most benefits of pineapple and bromelain, eat a slice of pineapple or drink 3.5 ounces of fresh pineapple juice three times a day.
There are also claims that it can help relieve sinusitis and allergy-based sinus issues, which can contribute to coughs and mucus. However, there is insufficient evidenceTrusted Source to support this. It’s also sometimes used to treat inflammation and swelling.
Bromelain supplements should not be taken by children or adults who take blood thinners. Also, be careful using bromelain if you’re also on antibiotics such as amoxicillin, as it can increase the absorption of the antibiotic. Always speak to your doctor before taking new or unfamiliar supplements.

Get bromelain supplements.

4. Peppermint

Peppermint leaves are well known for their healing properties. Menthol in peppermint soothes the throat and acts as a decongestant, helping to break down mucus. You can benefit by drinking peppermint tea or by inhaling peppermint vapors from a steam bath. To make a steam bath, add 3 or 4 drops of peppermint oil for every 150 milliliters of hot water. Drape a towel over your head, and take deep breaths directly above the water.
Shop for peppermint oil.

5. Marshmallow

Marshmallow is made from Althaea officinalis, a perennial that flowers in summer. The leaves and roots of the herb have been used since ancient times to treat sore throats and suppress coughs. There are no well-controlled studies to support these claims, but the herb is generally considered safe.
The marshmallow herb contains mucilage, which coats the throat and soothes irritation.
Today, you can get marshmallow root as tea or in capsule form. The warm tea can be soothing to a cough that’s accompanied by a sore throat. Marshmallow root is not recommended for children.
Get marshmallow root tea or capsules here.

6. Thyme

Thyme is used by some for respiratory illnesses. One studyTrusted Source suggests that the essence extracted from thyme leaves mixed with ivy can help relieve coughing as well as short-term bronchitis. The leaves contain compounds called flavonoids that relax the throat muscles involved in coughing and lessen inflammation.
You can make thyme tea at home using 2 teaspoons of crushed thyme leaves and 1 cup of boiling water. Cover the cup, steep for 10 minutes, and strain.
Find thyme tea.

7. Salt and water gargle

While the remedy may seem relatively simple, a salt and water gargle can help soothe a scratchy throat that causes you to cough. Mixing 1/4 to 1/2 teaspoon of salt with 8 ounces of warm water can help to relieve irritation.
Note that children under age 6 aren’t especially good at gargling. It’s best to try other remedies for this age group.

5 Surprising Natural Painkillers

If you have a toothache, backache, or any other type of pain, your first impulse may be to reach for a pill. Many people rely on medications, but they come with the risk of side effects, drug interactions, and habitual use or addiction.

You may find the relief you need from a variety of natural painkillers instead.

Many herbs and spices can treat inflammation and other related conditions. These plant-based options fall under a category of treatment known as alternative medicine, which also includes acupuncture, yoga, Reiki, and other practices. When it comes to pain relief, you may be surprised by what might help you feel better.

Willow bark

People have been using willow bark to ease inflammation, the cause of most aches and pains, for centuries. The bark of the white willow contains the chemical salicin, which is similar to the main ingredient in aspirin (Bayer).
Originally, people chewed the bark itself to relieve pain and fevers. Now willow bark is sold as a dried herb that you can brew like tea. It also comes as a liquid supplement or in capsule form. You can use willow bark to help relieve discomfort from headaches, low back pain, osteoarthritis (OA), and many other conditions.
However, willow bark comes with its own risk of side effects. It can cause stomach upset, may slow down your kidneys, and can prolong bleeding time, just like aspirin. It should only be used by adults. Similar to how aspirin taken in large quantities can be harmful for children, willow bark could be poisonous to children.
If you’re sensitive to aspirin, or if you’re taking any over-the-counter (OTC) anti-inflammatory drugs (like aspirin, ibuprofen, or naproxen), you should avoid willow bark. You should also avoid taking it if you’re taking warfarin (Coumadin) or other anticoagulant treatments, as salicin could increase the risk of bleeding. Talk to your doctor before taking willow bark if you’re taking other anti-inflammatory or pain medications.

Shop for willow bark supplements.

Turmeric

Turmeric is the spice that gives curry its yellow color and unique flavor. It contains the compound curcumin, an antioxidant that helps protect the body from free radical molecules that can damage cells and tissue.
Turmeric can also be used for the treatment of many conditions, including:

• indigestion
• ulcers
• stomach upset
• psoriasis
• cancer

Some people with OA also turn to turmeric as a natural pain reliever because it helps relieve inflammation.
Shop for turmeric supplements.

Cloves

Whole cloves are often used to spice up meat and rice dishes. Ground cloves are used in pies and many other foods. As a medicine, cloves can be found in capsule or powder form. Clove oil is also available.
Like other herbal supplements, you can use cloves to treat a wide range of conditions. Cloves may help ease nausea and treat colds. They may also help relieve the pain associated with headaches, arthritic inflammation, and toothaches. Cloves can also be used as part of a topical pain reliever.
One study suggested that cloves could be used to treat fungal infections, but further research is needed.
The active ingredient in cloves is eugenol, a natural pain reliever that’s also used in some OTC pain rubs. Rubbing a tiny amount of clove oil on your gums may temporarily ease toothache pain until you can get to a dentist. But too much undiluted clove oil may actually hurt your gums, so discuss this approach with your dentist before trying it at home.
People with bleeding disorders or who are taking blood-thinning medication should be careful when consuming clove products. Clove oil can increase the risk of abnormal bleeding.

Shop for clove oil.

Acupuncture

This ancient Chinese medical practice seeks to relieve pain by balancing the body’s natural energy pathways. The flow of energy is known as qi (pronounced CHEE).
For this practice, acupuncturists place tiny, thin needles into your skin. The location of the insertion is related to the source of the pain. Based on the qi, a needle may be inserted far from the part of the body experiencing pain.
Acupuncture may relieve pain by causing the body to release serotonin, a “feel-good” chemical that eases pain.
A 2012 study found that acupuncture helped relieve pain associated with OA, migraines, and various locations of chronic pain.

Heat and ice

Among the most common home pain remedies is applying heat and ice directly to sites of pain. While this treatment may seem obvious, not everyone’s clear on exactly when to use ice versus heat.
Applying an ice pack to reduce swelling and inflammation shortly after you experience a strained muscle, tendon, or ligament may bring relief. Interestingly, once the inflammation has disappeared, heat may help reduce the stiffness that comes with sprains and strains.
A cold pack used briefly on the head may also help take away the pain of a headache.
If your painful problem is arthritis, moist heat applied to the affected joint will help more than ice. Moist heat packs can be warmed in the microwave and used many times, making them effective and easy to use.
If you get injured, talk with your doctor or pharmacist about how to best use heat or ice to help ease the pain.

10 Home and Natural Remedies for Toothache Pain

1. Salt water rinse

For many people, a salt water rinse is an effective first-line treatment. Salt water is a natural disinfectant, and it can help loosen food particles and debris that may be stuck in between your teeth. Treating a toothache with salt waterTrusted Source can also help reduce inflammation and heal any oral wounds.
To use this approach, mix 1/2 teaspoon (tsp) of salt into a glass of warm water and use it as a mouthwash.

2. Hydrogen peroxide rinse

A hydrogen peroxide rinse may also help to relieve pain and inflammation. In addition to killing bacteria, hydrogen peroxide can reduce plaque and heal bleeding gumsTrusted Source.
Make sure you properly dilute the hydrogen peroxide. To do this, mix 3 percent hydrogen peroxide with equal parts water and use it as a mouthwash. Don’t swallow it.

3. Cold compress

You may use a cold compress to relieve any pain you’re experiencing, especially if any type of trauma has caused your toothache. When you apply a cold compress, it causes the blood vessels in the area to constrict. This makes pain less severe. The cold can also reduce any swelling and inflammation.
To use this approach, hold a towel-wrapped bag of ice to the affected area for 20 minutes at a time. You can repeat this every few hours.

4. Peppermint tea bags

Peppermint tea bags can be used to numb pain and soothe sensitive gums.
To do this, allow a used tea bag to cool down before applying it to the affected area. It should still be slightly warm.
You can also swap approaches and use this to cool, rather than warm, the area. To do this, put a used tea bag in the freezer for a couple of minutes to chill it and then apply the bag to your tooth. Learn more about the health benefits of peppermint.

5. Garlic

For thousands of years, garlic has been recognized and used for its medicinal properties. Not only can it kill harmful bacteriaTrusted Source that cause dental plaque, but it can also act as a pain reliever.
To use this, crush a garlic clove to create a paste and apply it to the affected area. You may wish to add a tiny bit of salt. Alternatively, you can slowly chew a clove of fresh garlic.

6. Vanilla extract

Vanilla extract contains alcohol, which can help to numb pain. Its proven antioxidantTrusted Source properties also make it an effective healer.
To use this, dab a small amount of vanilla extract onto your finger or a cotton ball. Apply it directly to the affected area a few times per day.

Other natural remedies

You can do the following remedies at home, but you may need to source the ingredients. All of the items are available at your local health food store or online. Your mouth, teeth, and gums are likely sensitive at this time, so it’s especially important to purchase these ingredients from a reputable manufacturer. This can reduce your risk of potential irritation.

7. Clove

Clove has been used to treat toothaches throughout history, because the oil can effectively numb pain and reduce inflammationTrusted Source. It contains eugenol, which is a natural antiseptic.
To use this approach, dab a small amount of clove oil onto a cotton ball and apply it to the affected area. You may want to dilute the clove oil with a few drops of a carrier oil, like olive oil, or water. Do this a few times per day.
You can also add a drop of clove oil to a small glass of water and make a mouthwash.

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8. Guava leaves

Guava leaves have anti-inflammatory properties that can help heal wounds. They also have antimicrobialTrusted Source activity that can aid in oral care.
To use this, chew on fresh guava leaves or add crushed guava leaves to boiling water to make a mouthwash.

9. Wheatgrass

Wheatgrass has countless healing properties and can work to heal your body from the inside if taken internally. It can relieve inflammation in your mouth and prevent infections. Its high chlorophyll content can also fight bacteria.
To use this, simply use wheatgrass juice as a mouthwash.

10. Thyme

Thyme also has powerful antibacterial and antioxidant propertiesTrusted Source that can help to treat toothaches.
To use this, dab a few drops of thyme essential oil and a few drops of water onto a cotton ball. After diluting the oil with the water, apply it to the affected area.
You can also add a drop of the oil to a small glass of water and make a mouthwash.

Ten ways to relieve stomach ulcers at home

Ulcers can develop in many parts of the body, including the stomach lining. Some natural home remedies can relieve the pain and other symptoms associated with ulcers.

Stomach ulcers are sores that develop in the lining of the stomach or duodenum, which is the first part of the small intestine. Stomach ulcers are also known as peptic ulcers, gastric ulcers, or duodenal ulcers.
People can relieve these symptoms using the following home remedies:

1. Probiotics

Yogurts contain probiotics that help restore balance to the bacteria in the digestive tract.

Probiotics are living organisms that help restore balance to the bacteria in the digestive tract. As well as helping achieve optimal gut health, they can help with treating ulcers.
According to a review from 2014, probiotics cannot kill H. pylori bacteria. However, they may reduce the amount of bacteria present, speed up the healing process, and improve some symptoms.
When taken alongside other treatments, probiotics may help eradicate harmful bacteria.
People can find probiotics in the following sources:

• yogurts
• fermented foods
• probiotic supplements

Some foods have probiotics in them. But, consider taking supplements as they have higher concentrations of probiotics per serving.

2. Ginger

Many people think that ginger has gastroprotective effects. Some people use it to treat stomach and digestive conditions, such as constipation, bloating, and gastritis.
A review from 2013 suggests that ginger can help with gastric ulcers caused by H. pylori bacteria. Eating ginger may also prevent ulcers caused by NSAIDs.
However, many of these results come from animal studies, so it is not clear whether the effects would be similar in humans.

3. Colorful fruits

Many fruits contain compounds called flavonoids, which are polyphenols. Flavonoids contribute to the rich colors of some fruits.
According to a 2011 review, polyphenols can help with stomach ulcers. They can also help a range of other digestive issues, including spasms and diarrhea.
Flavonoids protect the stomach lining from developing ulcers. They do this by increasing stomach mucus, which inhibits the growth of H. pylori. Flavonoids also have antioxidant properties.
Flavonoids are present in fruits such as:

• apples
• blueberries
• cherries
• lemons and oranges
• nuts

4. Plantain bananas

Plantains are a type of banana. Research from 2011 suggests that unripe plantains may have a positive effect on peptic ulcers.
Unripe plantains contain a flavonoid called leucocyanidin. Leucocyanidin increases the amount of mucus in the stomach. This fruit may also reduce acidity, which can help prevent and relieve symptoms of ulcers.

5. Honey

Manuka honey has antimicrobial properties that may be useful when treating ulcers.

Honey is a popular, natural sweetener used across the United States. People who consume honey regularly can enjoy a range of health benefits.
A review from 2016 states that Manuka honey has antimicrobial effects against H. pylori. It suggests that honey could be useful for treating stomach ulcers.
People also use honey to speed up wound healing, including skin ulcers, burns, and wounds.

6. Turmeric

Turmeric is a popular yellow spice frequently used in India and other parts of southern Asia. Like chili peppers, turmeric contains a compound called curcumin. Researchers are beginning to study curcumin in regards to its health benefits.
A 2013 review concluded that curcumin has anti-inflammatory and antioxidant activities that may help prevent stomach ulcers. However, there are a limited number of studies on humans.
There needs to be more research to examine how effective turmeric is in treating ulcers. Still, initial results appear to be positive. Scientists hope that turmeric can help relieve ulcer symptoms and treat the sores.

7. Chamomile

Some people use chamomile flowers and chamomile teas to treat minor anxiety, intestinal spasms, and inflammation.
A review study published in 2012 reports that chamomile extracts may also have anti-ulcer properties. Some researchers think it may inhibit stomach ulcers and reduce their healing time.
However, much of this research derives from animal studies. Researchers do not know whether chamomile will have the same effects on humans.

8. Garlic

Garlic is popular in many parts of the world for adding flavor to food. Garlic has antimicrobial and antibacterial properties, which make it helpful in fighting infections.
Some studies do support garlic's effectiveness in treating ulcers. For example, a 2016 study on animals showed that garlic could help prevent the development of ulcers and help speed up the healing process.
According to a 2015 review, garlic may also help prevent the growth of H. pylori.
One small-scale study from 2015 suggests that eating two cloves of garlic with a meal, twice a day, can have anti-bacterial effects against H. pylori.
However, not all studies agree that garlic affects H.pylori or prevents ulcers. Scientists still need to do more research.

9. Licorice

Licorice is a popular spice that is native to the Mediterranean region and Asia. People have used licorice in traditional medications for hundreds of years. Some people believe that eating a dried licorice root can help cure and prevent ulcers.
However, research tends to focus on the use of supplements, not dried licorice root. So, people interested in using this spice for ulcers may want to try it as a supplement.
One 2013 study found that taking licorice supplements can help fight H. pylori infections. The study suggests that the supplement helps prevent the bacteria from growing.

10. Aloe vera

Aloe vera is a popular plant-based oil found in many topical lotions, cosmetics, and foods.
Some studies looking at how aloe vera affected stomach ulcers produced favorable results.
For example, one 2011 study on rats reported that aloe vera treated ulcers in a similar way to a popular anti-ulcer medication.
But, researchers studied animals, not humans. So, scientists need to do more research to see the effects of aloe vera on humans.

15 natural remedies for a sore throat

A sore throat can be very uncomfortable. The main symptom is pain and irritation in the throat, especially when you swallow.

A sore throat occurs as part of your body's immune response to viral or bacterial infections.
Your natural immune response leads to inflammation and swelling of the mucous membranes in the throat.
Fortunately, there are several natural remedies that may provide relief, including some that are supported by scientific evidence.
Here are 15 natural sore throat remedies.

1. Marshmallow root

The marshmallow plant has been used to treat sore throats and other conditions since the Middle Ages.
Its root contains a gelatin-like substance known as mucilage, which coats and lubricates the throat when you swallow it.
Lozenges containing marshmallow root have been tested in animals and found to be effective and nontoxic, even at very high doses.
Here is a recipe for a cold marshmallow root infusion to soothe a painful throat:

Marshmallow root infusion

Ingredients:

• Cold water.
• 1 ounce (28 grams) dried marshmallow root.

Directions:

1. Fill a 1-quart (1-liter) jar with cold water.
2. Place the marshmallow root in cheesecloth and tie up in a bundle.
3. Lower the bundle into the water just until it's completely submerged in the water.
4. Place the tied end of the bundle over the lip of the jar, place the lid on the jar and screw on the lid.
5. Infuse overnight, or for at least eight hours, and then remove the bundle.
6. Pour desired amount into a glass. Add sweetener of choice, if desired.

When this is ready, you can sip on it throughout the day to help reduce your symptoms.
Choosing high quality dried marshmallow root from reliable source is important. Various products are available online.
Bottom line: Marshmallow has been used to treat sore throats since ancient times. Its root contains a gelatinous substance called mucilage, which coats and soothes the throat.

2. Sage and echinacea

Although you may know sage as an herb used in cooking, it also has several medicinal uses.
Sage originated in the Mediterranean and is now grown throughout the world.
It has been used to treat many inflammatory conditions, and controlled studies suggest it can help relieve throat pain.
In one study, a sage-echinacea spray was actually slightly more effective at reducing throat pain than a chlorhexidine lidocaine spray. Neither treatment caused negative side effects.
Echinacea is another herb that is widely used in traditional medicine. It has been shown to fight bacteria and reduce inflammation.
Follow this recipe to make your own sage-echinacea throat spray at home:

Sage-echinacea throat spray

Ingredients:

• 1 teaspoon ground sage.
• 1 teaspoon ground echinacea.
• 1/2 cup water.

Directions:

1. Boil water.
2. Place sage and echinacea in a small jar and then fill with boiling water.
3. Let steep for 30 minutes.
4. Pour mixture through strainer and then combine with 1/2 cup hard liquor (skip the liquor if you are an alcoholic or prefer to avoid alcohol for any reason).
5. Place in small spray bottle and spray into throat every two hours or as needed.

Bottom line: A sage-echinacea spray has been shown to relieve sore throat discomfort as effectively as antiseptic medication spray.

3. Apple cider vinegar

Apple cider vinegar is a natural health tonic that's been used in folk medicine remedies for centuries. Its main active ingredient, acetic acid, helps fight bacteria.
The ancient Greek physician Hippocrates, known as the father of medicine, even prescribed a combination of apple cider vinegar and honey - known as oxymel - to treat flu symptoms such as coughs and sore throats.
To help relieve throat pain, drink 1 cup of warm water mixed with 1 tablespoon of apple cider vinegar and an optional tablespoon of honey.
The possible risks of apple cider vinegar include tooth decay and digestive problems. Learn more here.
Bottom line: Apple cider vinegar has antibacterial properties and may help provide sore throat relief when consumed in small amounts with warm water.

4. Salt water gargle

Gargling with salt water is a well-known natural remedy to get rid of a sore throat.
The salt helps reduce swelling by pulling water out of your throat tissue. It may also help kill unwanted microbes in your throat.
Combine 1 cup of warm water with 1 teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.
Bottom line: Gargling hourly with warm salt water helps reduce swelling and may ease throat discomfort.

5. Honey

Honey is a delicious sweetener that is often used in combination with other natural ingredients to soothe a sore throat.
In addition to helping fight infection and providing pain relief, honey can undeniably make remedies taste better.
Honey may be especially effective when combined with warm water and apple cider vinegar or herbs.
However, it shouldn't be given to children under the age of one because their guts haven't had a chance to acquire healthy bacteria that can fight off germs, such as botulism spores, that are sometimes found in honey.
Also, people who avoid sugar or follow a low-carb diet may want to choose another remedy, since honey is a form of sugar and contains 17 grams of carbs per tablespoon (15 ml).
Bottom line: Honey can help relieve throat pain, particularly when combined with vinegar or herbs in warm water.

6. Licorice root

Licorice is a plant native to Europe and South Asia.
Interestingly, it has been used in traditional medicine to treat many disorders.
Licorice has properties similar to aspirin that may help reduce sore throat pain.
Unfortunately, there isn't any research on its ability to relieve illness-related sore throats.
However, studies on individuals who had just undergone major surgery found that licorice significantly reduced throat pain due to breathing tube removal .
One study found that gargling with licorice water prior to surgery reduced the risk of getting a sore throat by 50%, compared to gargling with sugar water.
Licorice root tea can be purchased at natural grocery stores or from online retailers.
You can also make your own to drink or gargle. Combine ground licorice root with hot water, let it steep for five minutes, then strain it prior to drinking.
Bottom line: Licorice root has aspirin-like qualities and may help soothe a sore throat when gargled or consumed as a tea.

7. Lemon water

Lemon water is a refreshing beverage that may also reduce the throat pain that occurs during a cold or the flu.
Lemon contains vitamin C and antioxidants. It also increases the amount of saliva you produce, which can help keep your mucous membranes moist.
Combining lemon with warm water and a bit of honey or salt water may be the best way to maximize its benefits.
Bottom line: Lemon water contains vitamin C and compounds that can soothe a sore throat and assist with healing.

8. Ginger root tea

Ginger is a spice with antibacterial and anti-inflammatory effects that may help relieve throat pain.
One study found that when ginger extract was applied to throat swabs from people with bacterial respiratory tract infections, it helped kill some of the bacteria responsible for the illness.
Ginger tea can be purchased from most markets or online retailers. You can also make your own from fresh ginger.

Ginger root tea

Ingredients:

• Fresh ginger root.
• 1 liter water.
• 1 tablespoon (15 ml) honey or sweetener of choice.
• A squeeze of lemon juice.

Directions:

1. Peel ginger root and grate into a small bowl.
2. Boil water in a large saucepan, then remove from heat.
3. Place 1 tablespoon (15 ml) grated ginger into the saucepan and cover with lid.
4. Let steep for 10 minutes.
5. Add sweetener and lemon juice, then stir to combine.

This tea can be reheated as needed, or served cold.
Bottom line: Ginger root tea may help fight infection, reduce inflammation and relieve sore throat pain.

9. Coconut oil

Coconut oil is a versatile food with several health benefits.
Animal studies suggest that it may help fight infection, reduce inflammation and relieve pain.
Coconut oil is also very soothing because it helps lubricate the mucous membranes in the throat.
Here are a few ideas you can try:

• Add a spoonful to hot tea or hot cocoa.
• Add a spoonful to soup.
• Simply put a spoonful in your mouth and allow it to melt down your throat.

It's best to limit coconut oil to about 2 tablespoons (30 ml) per day, as it can have a laxative effect at higher dosages. If you've never tried coconut oil, start out taking 1 teaspoon (5 ml) at a time to minimize potential side effects.
Bottom line: Coconut oil is very soothing on the throat, has anti-inflammatory effects and may help your body fight infection. Take up to 2 tablespoons (30 ml) per day alone or in warm beverages.

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10. Cinnamon

Cinnamon is a fragrant and delicious spice that's high in antioxidants and provides antibacterial benefits.
It's a traditional remedy for colds and flus and is used in Chinese medicine to ease sore throat pain.
Cinnamon tea is available for purchase in most grocery stores in both herbal and regular varieties. You can also add cinnamon to herbal or black tea.
Another delicious option is to make your own cinnamon almond milk, which may be especially soothing on your throat.

Cinnamon almond milk

Ingredients:

• 1 cup almond milk.
• 1/2 teaspoon (2.5 ml) ground cinnamon.
• 1/8 teaspoon (0.6 ml) baking soda.
• 1 tablespoon (15 ml) honey or sweetener of choice.

Directions:

1. Place cinnamon and baking soda in saucepan and mix together.
2. Add almond milk and mix again until well combined.
3. Heat mixture until it just begins to simmer, then remove from heat.
4. Stir in sweetener.

Bottom line: Cinnamon may help fight throat pain and infection due to a cold or flu. It can be prepared as a tea or added to other warm beverages to help ease throat discomfort.

11. Plenty of fluids

When your throat hurts, the last thing you may feel like doing is drinking a lot of fluids.
However, it's important to keep your throat's mucous membranes hydrated so they can heal.
While swallowing may be uncomfortable, drinking plenty of water or other fluids will ultimately make your throat feel better.
Drink tea, herbal infusions, water or other beverages at whatever temperature feels most comfortable.
Bottom line: Consuming adequate fluid ensures that you stay well hydrated and allows your throat to remain moist so it can heal.

12. Chicken soup

Chicken soup is a well-known natural cold and sore throat remedy. It's also a comfort food that allows you to get more fluids when you're sick.
You may want to use garlic in it, because garlic contains bioactive compounds that can also provide benefits when you're sick.
Canned chicken soup can be purchased ahead of time and stored until needed.
You can also prepare tasty homemade chicken soup.
Bottom line: Chicken soup is a comfort food that may help soothe a sore throat. Adding garlic to it may provide additional benefits.

13. Peppermint tea

Peppermint tea contains anti-inflammatory compounds and is extremely soothing to the throat. The mint may also slightly numb your throat, thereby relieving pain.
There are many peppermint herbal teas on the market.
You can also make your own by steeping fresh peppermint leaves in boiling water for three to five minutes, then straining off the leaves.
Peppermint tea is caffeine-free and its naturally sweet taste often requires no additional sweetener.
Bottom line: Peppermint tea is a tasty, refreshing beverage that may help reduce inflammation and throat discomfort.

14. Chamomile tea

Chamomile is a daisy-like plant that has been used for medicinal purposes since the Middle Ages.
You may be most familiar with it in the form of tea.
Chamomile tea is believed to promote restful sleep, which is important for healing.
Studies have found that chamomile may help fight infection and reduce pain.
Chamomile tea is widely available at grocery stores and online. It has a pleasant, mild aroma and flavor. Like other herbal teas, chamomile contains no caffeine.
Bottom line: Chamomile tea promotes restorative sleep, helps fight infection and soothes sore throat pain.

15. Herbal lozenges

Teas, infusions and other drinks are soothing and provide hydration, but sometimes sucking on a throat lozenge can be comforting as well.
There are herbal throat lozenges available for purchase online and in some natural grocery stores. You can also make homemade throat lozenges with some of the herbs listed in this article.
Another herb you may want to use when making lozenges is slippery elm, which contains mucilage that coats and soothes the throat, similar to marshmallow root.
It's best to make lozenges ahead of time to have on hand in case you come down with a sore throat.
Bottom line: Purchase herbal throat lozenges or make a batch ahead of time so you're well prepared before your next sore throat.

8 Home Remedies for Insomnia

Why use home remedies for insomnia?

Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.
Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.
Keep reading to learn how you can take charge of your sleeping patterns through meditation, exercise, and other home remedies.

Remedy #1: Mindfulness meditation

Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.
Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.
Researchers in a 2011 studyTrusted Source found that meditation significantly improved insomnia and overall sleep patterns. Participants attended a weekly meditation class, a daylong retreat, and practiced at home over the course of a few months.
You can meditate as often as you like. If you don’t have time for a longer session, aim to do 15 minutes in the morning or evening. Consider joining a meditation group once a week to stay motivated. You may also choose to do an online guided meditation.
Meditation is safe to practice, but it has the potential to bring up strong emotions. If you feel it is causing you further angst or turmoil, discontinue the practice.

Remedy #2: Mantra repetition

Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.
Researchers in a 2015 studyTrusted Source taught women who are homeless to repeat a mantra silently throughout the day and before sleeping. Participants who continued to use the mantra over the course of a week experienced reduced levels of insomnia.
You may choose a mantra in Sanskrit, English, or another language. Search online for ideas or create one that feels right for you. Choose a mantra that you find pleasant and calming. It should be a simple, positive statement in the present tense. A good mantra will allow you to continually focus on the repetition of sound, which will enable you to relax and go to sleep.
Chant the mantra mentally or aloud, keeping your focus on the words. Gently bring your mind back to the mantra each time it wanders. You may also play music with chanting. Feel free to recite your mantra as often as you like. You might choose another mantra to use in the daytime.
If you feel the chanting is causing any ill effects or agitation, stop the practice.

Remedy #3: Yoga

Yoga has been foundTrusted Source to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.
Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.
Strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.
If a pose doesn’t feel right for you, don’t force it. Forcing it may result in injury. It’s important to do what feels good for you and your body, and that varies from person to person.

Remedy #4: Exercise

Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep.
Participants in a 2015 studyTrusted Source exercised for at least 150 minutes per week for six months. During this time, researchers found that the participants experienced significantly fewer symptoms of insomnia. They also showed reduced symptoms of depression and anxiety.
To receive these benefits, you should engage in moderate exercise for at least 20 minutes per day. You may add in some strength training or vigorous aerobic exercise a few times per week. Find the time of day that best suits your needs and that has the most positive effect on your sleep.
Take into consideration the condition of your body and exercise accordingly. Physical injury is possible, but can usually be avoided if you practice with care.

Remedy #5: Massage

Researchers in a 2015 studyTrusted Source found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.
If professional massage isn’t an option, you can do self-massage. You may also find it beneficial to have a partner or friend give you a massage. Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques.
While massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits. If your skin is sensitive to creams or oils, be sure to do a skin patch test before use.

Remedy #6: Magnesium

Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.
Participants in a 2012 studyTrusted Source took 500 milligrams (mg) of magnesium daily for 2 months. During this time, researchers found that participants experienced fewer symptoms of insomnia and improved sleep patterns.
Men may take up to 400 mg daily, and women can take up to 300 mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed.
You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.
Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort. Check with your doctor if you take any medications to determine potential interactions.
You shouldn’t take magnesium supplements constantly. Take a break for a few days every two weeks. Don’t take more than the recommended dose found on the product.

Remedy #7: Lavender oil

Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective.
Results of a 2014 studyTrusted Source showed that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant. People also showed lowered levels of anxiety, which would seemingly allow for better sleep.
Take 20 to 80 mg of lavender orally each day, or use as directed. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow. Lavender tea is also an option.
Lavender is usually safe to use. Taking lavender orally may cause headache, constipation, or nausea.

Remedy #8: Melatonin

Melatonin can help you to fall asleep more quickly and enhance the quality of your sleep.
Researchers in a 2016 studyTrusted Source found melatonin to significantly improve sleep patterns in people with cancer and insomnia. Sleep quality was improved even more between seven and 14 days.
Take 1 to 5 mg 30 minutes to two hours before going to sleep. You should use the lowest effective dose possible, as higher doses may cause side effects.
It may cause:

• depression
• dizziness
• headaches
• irritability
• stomach cramps
• wakefulness in the night

Melatonin is generally safe to use for short periods of time.

End Sleepless Nights With These Natural Insomnia Remedies

 

We’re all familiar with that silly image of the person who resorts to counting sheep when they just can’t seem to fall asleep. But when you’re the one who’s been tossing and turning all night, insomnia is no laughing matter.

As many as one in four adults report suffering from mild insomnia, found a recent Harvard survey. That inability to fall and stay asleep could stem from a short-term issue, or be the result of a lifetime of poor sleep habits. Either way, it can’t be fixed with something like sleeping pills.

Here’s why insomnia happens, why you can’t rely on prescription meds to solve the problem, and how to develop healthier sleep habits for a lifetime of quality snoozing.
Why Insomnia Happens

Insomnia can be temporary—or it can be long-term. But regardless of how long you have to deal with it for, it’s never fun.

At some point or another, most of us will experience a short, unpleasant bout of insomnia. Often, it’s the result of stress or a change in routine (like a new work schedule or having a baby), or medications that mess with sleep like antidepressants, blood pressure meds, allergy meds, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep pattern will get back to normal.

But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.

Either way, missing out on sleep leaves you feeling exhausted, irritable, and generally unable to function during the day. And over time, it can put you at risk for health issues like obesity, high blood pressure, heart disease, and diabetes.

But no matter how long your insomnia lasts for, there’s usually a way to deal with the root of the problem and start sleeping better. And fortunately, there are plenty of options to consider.

Why You Should Steer Clear of Sleep Meds

Sleeping pills and other sleep-promoting pharmaceuticals can offer a short-term solution to a temporary bout of insomnia. And plenty of people use them. But often, prescription sleep aids come with unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add them all up, and they’re about as bad—if not worse–than your garden variety sleep deprivation.
Still, even if you’re one of the lucky few who don’t experience side effects from taking sleeping pills, you likely won’t benefit for long. Most people quickly build up a tolerance to the sedative effects of sleeping meds. Which either means that you have to take higher and higher doses to get the same effect, or they stop working altogether.

Taking sleeping pills is a lot like crash dieting. Sure, both might work in the short term. But if you want to up your odds of achieving longer, more restful sleep for a lifetime, you’ve really got to build healthy, pro-sleep habits.

Either way, it doesn’t add up to a healthy sustainable solution. Taking sleeping pills is a lot like crash dieting. Sure, both might work in the short term. But if you want to up your odds of achieving longer, more restful sleep for a lifetime, you’ve really got to build healthy, pro-sleep habits.
Fortunately, doing that is easier than you might think. Below, we’ll take a look at the multitude of lifestyle changes—both big and small—that you can make to help you sleep better. We’ll also explore proven herbal remedies that can give you a relaxation boost when you really need it, minus the side effects that tend to come with prescription meds.

Making Time for Exercise

In case you missed the memo, being physically active is essential for sleeping well. Mounting evidence shows that people who exercise regularly tend to snooze better than their couch potato counterparts—especially when it comes to those with chronic insomnia.
Not convinced? Consider this. One study, published in the journal SLEEP, concluded that people who get 60 minutes of exercise five days per week have more normal REM sleep than non-exercisers. But you might not need to sweat it out for quite that long to reap the benefits. Other findings show that insomniacs who engage in thirty minute spurts of exercise just three or four times a week sleep for nearly an hour longer than sedentary folks, and wake up less frequently during the night.

And if you can swing it, working out in the morning might be even more beneficial, according to one recent study. Experts can’t say why, exactly, it could have something to do with morning exercise’s ability to help regulate the secretion hormones that help manage blood pressure, which may lead to better sleep.

Why is working out seemingly so beneficial? The mechanisms aren’t entirely known, but National Sleep Foundation experts say that it could have to do with exercise’s ability promote feelings of relaxation and reduce feelings of stress, anxiety, and depression. Staying active might also help to keep your body’s natural sleep-wake cycle in sync—particularly if you do it outside (more on that below).

Still, the explanation might be even simpler: Think about the days when you’re running around all day, or after you’ve wrapped up a really tough workout. Don’t you just feel more tired on those days compared to the ones where you just lay around all day and do nothing? Thought so.

Using Sunlight to Promote Healthy Melatonin Production

The sun might force you awake in the morning, but it’s also essential for helping you achieve restful sleep at night. That’s because your body relies on natural light to figure out what time it is, and determine whether to pump out energizing hormones or ones that leave you feeling relaxed and sleepy, like melatonin.

In other words, daylight helps your body’s natural clock—which is dictated by the 24-hour cycle of day and night—know when to feel awake and when to feel tired. When your hypothalamus—the gland responsible for regulating sleep and energy levels—senses a change in light, it tells your body to ramp up or ramp down its production of the sleep hormone melatonin. During the day, you feel energized and alert because you don’t produce much melatonin. At night, you produce more, so you feel sleepy.

One way to keep everything on schedule is by flooding your body with light as soon as you get out of bed, which sends a clear message to your body that it’s time to wake up. Try opening your blinds, exercising outside, or even going sans sunglasses on your way to work.