12 Natural Remedies for Asthma

Asthma is a common disease which affects the airways of the people. Airways carry air to and from the lungs. When the walls of the airways get inflamed or swollen it becomes narrower and allows the less amount of air to pass through it. This will cause a wheezing sound and chest tightness. The person will experience difficulty in breathing and also starts to cough. The symptoms of asthma will be more visible during night and during early morning. Inflammation of the bronchial tubes or airways cause increased production of sticky mucus.  Some people may not show the symptoms for extended periods and some people will have the symptoms every day.

The Causes Of Asthma

The real cause of asthma is not known. It is believed that heredity has a great role in the expression of asthma in people. Allergies also are an important reason for the asthma. Some of the major triggers for asthma attack are
•    Allergies to dust, smoke and pollen
•    Sinusitis
•    Exercise
•    Food allergies caused by wheat, eggs, soy, shellfish, etc
•    Smoking
•    Heartburn
•    Respiratory tract infections
•    Certain medications like aspirin

Symptoms Of Asthma

Asthma attacks can last for a few minutes to days.
The important symptoms include
•    Cough with or without sputum production
•    Chest tightness
•    Shortness of breath which becomes worse after exercise or any other activity.
•    Wheezing which becomes worse during night and gets better  by using bronchodialators
The Emergency Symptoms Of Asthma Include
•    Blue lips, face or nails
•    Drowsiness or confusion
•    Extreme difficulty in breathing
•    Increased pulse
•    Breathing get stopped temporarily
•    Chest pain
It is possible to control the frequency and severity of asthma episodes with proper medicines. The natural home remedies are also capable of relieving the symptoms of asthma.
The following are some of the home remedies that you can try to get rid of symptoms associated with asthma.

1. Eucalyptus Oil

Pure eucalyptus oil is found to be a very effective natural remedy to treat asthma problems. It has medicinal properties that will help in clearing blocked nose and lungs and also reduce mucus and phlegm formation in the nose and the throat.

•   Add a few drops of eucalyptus oil in a paper towel or a cotton handkerchief and keep it close to your head when you are sleeping at night. You will be able to breathe the aroma of the oil all through the night and this will help you to get sound sleep.
•   You can also consider taking eucalyptus oil steam therapy. Add three to four drops of pure eucalyptus oil in a bowl of water and bring this water to boil. Now, breathe the steam coming out of the bowl by covering your head with cotton towel. Repeat this several times a day to get good relief from asthma symptoms.

2. Mustard Oil

If you are suffering from an asthma attack, you can immediately massage with mustard oil to get relief from breathing problems and to clear the respiratory passages.

•   Add a little bit of camphor in a tablespoon of mustard oil. Heat this oil and then gently massage it on the chest and the upper back.
•   You need to massage for about 5 to 7 minutes. Repeat this process several times a day until you feel relief from asthma symptoms.

3. Ginger

Ginger is a very effective natural home remedy that you can think of for treating asthma ailments.

•   Add one teaspoon of ground ginger in a small cup and add half a cup of water. Mix it well and drink one teaspoon of this mixture every night before going to bed to get relief from asthma at night.
•   Cut a few pieces of ginger and add it in a bowl of water. Boil this water for five minutes. Now cool this water and bring it to room temperature. Drink it twice daily to get effective results.
•   Mix a tablespoon of fresh ginger juice, one tablespoon of honey and two tablespoons of fenugreek seeds in water and leave it overnight.
•   Strain the contents of this solution and drink it every day once in the morning and in the evening to detoxify your lungs.
•   Eating raw ginger by mixing it with a little bit of salt everyday is also an effective remedy to treat asthma problems.

4. Garlic

Garlic is a natural ingredient that will help in clearing lung congestion effectively and thereby will provide you with quick relief from asthma symptoms.

•   Add two to three cloves of garlic in a bowl of water. Boil it and let is steep for about 5 minutes. Now, strain the mixture and allow it to cool to room temperature. Drink this garlic water or tea every day to see a reduction in asthma symptoms.
•   Add 10 to 15 pieces of garlic cloves in half a cup of milk. Boil this for a few minutes and drink it once every day to get relief from asthma symptoms.

5. Figs

Figs is another effective home remedy used to reduce the symptoms of asthma as it helps in reducing breathing difficulties and is also effective in promoting respiratory health. It will work effectively in draining out phlegm.

•   Wash three to four dried figs in water and then soak the in a cup of water overnight.
•   Eat these soaked figs the first thing in the morning on an empty stomach and also drink this fig water.
•   The nutrients in the figs will enter your bloodstream and offer you quick relief from asthma.

6. Onions

Onions are an abundant source of anti-inflammatory properties and are very effective in clearing the constriction of the airways of the people suffering from asthma symptoms. Onions have rich sulfur contents which will help in reducing the lung inflammation.

•   Eat three or four pieces of raw shallots or small onions to clear your blocked airways and to breathe easily.
•   You can also try mixing onions in your regular vegetable salad to get instant relief from blocked lungs.

7. Salmon

Salmon fish is a rich source of Omega 3 fatty acids that will help in treating a free of the asthma symptoms. It will help in reducing lung inflammation as well as reduce the narrowing of the airways. Some of the other fishes that will help in getting rid of the symptoms associated with asthma are:
• Sardines
• Mackerel
• Tuna
• Koi
• Cod

8. Honey

Pure honey is an age old tried and tested home remedy to treat asthma symptoms. It is found to be very effective in reducing asthma symptoms due to the presence of ethereal oils and alcohol.

•   Add a tablespoon of honey in a glass of hot boiling water. Mix it well and sip it slowly everyday on an empty stomach. You can also take it two to three times a day to get relief from asthma symptoms.
•   Inhaling the smell of pure and organic honey will produce a lot of positive results in people suffering from asthma.
•   You can also mix one teaspoon of honey with half a teaspoon of cinnamon powder. Swallow this mixture before going to bed. It will help in reducing phlegm around your throat and also allow you to sleep better.

9. Lemon

Lemon is another natural home remedy that is used to treat asthma symptoms. Normally, people with asthma will have lower levels of Vitamin C. As lemon is rich in Vitamin C and antioxidants it will easily help in reducing symptoms associated with asthma.

•   Squeeze out the juice of one lemon into a glass of drinking water. Add sugar and mix the ingredients well to get relief from asthma symptoms. You can drink this whenever you suffer from an asthma attack.
•   You can also add a teaspoon of lemon juice with a teaspoon of honey. Mix it well and take this solution every day at night to get good night’s sleep.

10. Coffee

Coffee is an effective ingredient to treat asthma. The caffeine in the coffee will help prevent and control asthma attacks. Drinking hot coffee will help in relaxing your airways and hence you will be able to breathe easily. The stronger the coffee that you drink; the better will be the result.

•   Make sure that you drink a maximum of three cups of black coffee every day. It will help in easing asthma symptoms.
•   But, only limit to three black coffees and not more.
•   You can also drink black tea as a substitute for coffee. But, coffee gives you better results.

11. Gooseberry Powder And Honey

• You can either mix 2 teaspoons of gooseberry powder or use a teaspoon of gooseberry juice in a tablespoon of honey.
• Drink this mixture everyday in the morning for reducing the symptoms associated with asthma.

12. Other Home Remedies

• Drinking ginkgo biloba herbal tea every day in the morning will be effective in reducing asthma symptoms.
• Using mullein oil while preparing an herbal tea is very effective in reducing the congestion in the lungs.
• Shuan Huang Lian is a powerful herb mixture that is used in China to treat respiratory problems.
• Drinking herbal tea made from a teaspoon of chamomile flower, mullein leaves, passionflower leaves and Echinacea root and boiling it in water is very effective to get rid of asthma symptoms.

Do you suffer from asthma attacks regularly? Are you interested to know about a few effective home remedies that you can try out to reduce the symptoms associated with asthma attacks? Well, all you need to do is to try out a combination of the above mentioned home remedies for asthma to see which one works for you effectively.

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Top 20 Anti-Aging Foods

Blueberries:

They contain large amounts of antioxidants which are responsible for skin and brain care. The fiber content present in them helps in producing vitamins and minerals in the body which keeps you from aging.

 

 

Pistachios:

 These are highly nutrient; the best part is that they come with shell over them. Survey has been carried out saying that the main advantage of shelled nuts is that they contain less calories when compared to unshelled nuts.

 

Wild Salmon:

 They contains fatty acids in them which are called Omega 3 fatty acids, which helps in anti-aging, good functioning of brain, skin, eyes, joints and heart. Aging leads in reducing good functioning of brain. Wild salmon is suggestible for anti-aging.

Whey Protein:

 This protein got a substance in it called as resistant starch, which helps in metabolism, generally aging leads to loss of mass in the muscles, which is caused due to fewer metabolisms. This can be prevented by consuming the whey protein.

Greek Yogurt:

 Generally yogurt has more contents of sugar and lactose in it, Greek yogurt has less amounts of these substances when compare to normal yogurt, which helps in gaining good health and also keeps from aging.

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How Onion Helps in Hair Growth

Many people face the problem of hair loss. Though losing 50-100 hairs per day is considered as normal, losing hair cause concern and mental stress in people. Moreover, acute hair loss can affect the appearance of a person and affects their confidence levels. There are many natural remedies which are capable of inducing proper hair growth and the most important and effective among them is Onion juice.

Natural And Safe Method

It is completely safe to use onion for preventing hair loss and promoting hair growth as onion helps in hair growth without any side effects or causing allergies. There is no need to use harsh chemicals on your hair when you have an easily available, cheap and safe method for promoting hair growth. You can use onion as a natural remedy if you have receding hair line or bald patches. You may not be able to get the same result when you opt for hair loss treatment from costly hair spas.

Can Onion Help In Hair Growth?

Most of the people are skeptical about the use of onion for hair growth. Most of you will be thinking can onion help in hair growth? The scientific studies on natural remedies for hair loss has proven that applying onion juice and consuming onions is helpful in controlling hair loss and other problems related to hair such as dandruff, fungal infections and  yeast infections. It has been found that onion juice is also effective in preventing premature graying of hair.

[Also Read: Top Remedies for Hair Growth]

How Does Onion Help In Hair Growth?

Most of the people are unaware of how onions are effective in promoting hair growth. Onions have rich sulfur content in them. Onion juices when applied on the scalp alone or in combination with other hair loss remedies can improve the blood circulation to the scalp. Sulfur also improves the production of collagen tissues which is necessary for the growth of hair. Hair grows from the hair follicles in the scalp and increased blood supply to the scalp brings better nutrients and nourishment to the follicles and promotes hair growth. The sulfur content in the juice also has anti-bacterial properties and prevents the growth of fungi and bacteria on the scalp which reduces the chances of losing hair due to these infections. Onion juice increases the strength of the hair and prevents thinning and breakage. You can achieve improved volume to your hair by regularly applying the onion juice on the scalp.

Onion to Grow Hair Faster

To achieve hair growth with the help of onion juice you need to extract the juice of the onions and apply it on the scalp thoroughly. Though, the juice has a pungent smell, the remedy is highly effective in achieving the results you need. You need to keep the juice on the scalp for at least 30 minutes. You can keep it for longer if you will be able to bear the smell of the juice. Rinse off the juice using water and mild shampoo. You will have to repeat this remedy at least thrice a week for at least two months to see the results. This is a natural remedy and it will take some time to give the expected result.

How Onion Helps in Hair Growth

How To Make Onion Juice For Hair Growth?

It is very easy and simple to make the onion juice for hair growth. You can use a food processor or blender, grater or a juicer to extract the juice. Peel the required number of onions according to the length of your hair and cut them into pieces. You can put them in blender or juicer and run it to get the required amount of juice. To extract the juice using grater, cut the onion into halves and grate each half, squeeze out the juices from grated onion using your hand.

Simple Methods Of Using Onion for Hair Growth

1.    Onion Juice-Honey Mixture

You can use this remedy in two different ways. You can mix ¼ cup of onion juice with one honey tablespoon of honey and you can consume it orally every day or you can apply the mix on the scalp and massage it for 15 minutes daily to see the difference.

2.    Concoction Of Onion Juice And Rum

If you find the smell of onions unbearable you can use this method to prevent the loss of hair and to improve the growth of hair. Finely chop one medium sized onion and soak this in a glass of rum overnight. Next day, strain the mixture to remove the onion pieces. Use the concoction to massage the scalp or use it as a hair rinse after washing the hair.

3.    Add Onion In Your Recipes

You can include onions in regular recipes and in salads to get the benefits of using onion. This will not act as fast as applying the juice to the hair.

4.    Onion Juice Hair Rinse

This is another method of using onions for hair growth without getting tears and irritation to eyes. Add 4-5 chopped onion to one liter of water and boil it for about 10 minutes. Allow the mixture to cool and strain the mixture. Use the onion boiled water to rinse your hair after shampooing. If you are not bothered with the smell you need not wash the hair with water that day. You can clean your hair using water and mild shampoo next day.
Hair is part of the personality of a person. If you are worried about your excessive hair loss, you can try the above remedy. Select a method convenient to you and stick to it for at least two months. Your hair will first achieve a good sheen and slowly you will see your hair becoming stronger and thicker. To boost your hair growth, you can also massage your hair and scalp with a mixture of olive oil, coconut oil and almond oil once in a week. You can achieve better results, if you leave the oil overnight on your hair. Always eat a healthy diet to prevent hair loss and to promote the re-growth of the hair.

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How To Use Baking Soda For Upset Stomach?

Though we use baking soda for industrial as well as household purposes, many are not aware of the fact that baking soda is used in treating gastric problems. Baking soda is also known as sodium bicarbonate and comes in white crystalline form. This is a systemic antacid which alkalizes the urine. Baking soda cleanses the body cavities. Pour baking soda is used as a remedy for upset stomach.

Upset Stomach?

Upset stomach is also known as dyspepsia or indigestion. The person with upset stomach experiences pain or discomfort in the upper abdomen area. Indigestion occurs as a result of over eating, GERD, eating the food faster, due some medications, blocks in the intestine or due to stress. The regular occurrence of indigestion can lead to stomach cancer, heartburn and nausea.

How Baking Soda Helps With Upset Stomach?

Our stomach produces a mild acid which helps in digesting the food we eat. Over production of the acids in the stomach leads to the burning sensation and pain in the stomach. Baking soda is alkaline in nature helps to neutralize the acids in the stomach. Here are the properties of baking soda, which makes it an effective cure for upset stomach.

1. Baking soda has cleansing property which helps to cleanse the body by removing the toxic substances from the body
2. The stomach contains hydrochloric acid, which helps in the natural digestion of the food. Overeating or fast eating result in excess production of this acid. Baking soda helps to break down the fats present in the food and helps in easy digestion.
3. It acts as an antacid and help in maintaining the pH balance of the body and ensure proper functioning of the digestive system.
4. The pain during upset stomach is mainly due to the increased acidity. Baking soda has a pH of 8.4  and it neutralizes acid and eases the pain.
5. Drinking water with baking soda dissolved in it helps in reducing production of gas formation and bloating in the stomach and hence reduces burping.

How To Use Baking Soda For Upset Stomach?

Baking soda or sodium bicarbonate is a natural antacid which can be used in different ways to treat upset stomach. If you have digestion problems or if you are suffering from heartburn, try the methods given below.

Baking Soda and Water For Upset Stomach

Baking soda easily dissolves in water and intestine is able to absorb it easily and use it for neutralizing the acidity. When baking soda is mixed with water, it helps in carbonation and reduces the bloating feeling by burping.

Diluted Baking Soda for Upset Stomach

• Take 1/2 glass of water and dissolve 1 teaspoon of baking soda in it
• Stir it well till the baking soda gets dissolved in it properly.
• Drink this solution every four hours or according to the severity of the problem
• This solution gives relief from bloating, stomach acid  and nausea
• People with high blood pressure or with sodium restricted diet should avoid this remedy.  This remedy can cause increased blood pressure  in people.

Warm Water And Baking Soda for Upset Stomach

• Take a glass of warm water and add 1 tsp of  baking soda in it
• Add 1 tsp of lemon juice to the water and mix well till the baking soda dissolves
• Drink this solution to get fast relief from upset stomach and sour stomach
• Repeat the process once 3-4 hours if the stomach problem persists

Baking Soda And Vinegar for Upset Stomach

• Take ½ glass of water and mix in ½ teaspoon of sodium bicarbonate
• To this mix, add 1 teaspoon of vinegar. You can use apple cider vinegar or plain vinegar
• This mix starts bubbling up and when the bubbles are settled down, drink the mixture
• If the solution is not  bubbling up, add some more baking soda and vinegar
• Vinegar and baking soda in the mix reduces acidity and gives effective relief from pain and discomfort caused by indigestion.
• If you do not get relief  within 15 minutes, repeat the remedy once again

Lemon and Baking soda for Upset Stomach

• Take 3 tablespoons lemon juice
• Add ½ teaspoon baking soda and 1 teaspoon honey to the lemon juice
• This mix will start foaming  and drink this mix while it is still foaming
• This mixture will help to remove the trapped gases in the stomach by the carbonation process
• This will help in proper digestion and removing stomach pain

Peppermint And Baking Soda for Upset Stomach

• Make a decoction by boiling peppermint in 1cup water
• Add 1 teaspoon of baking soda  to the decoction when the decoction is still hot
• Mix well to dissolve the soda powder and drink the mix immediately
• You can also add lemon juice to the above mix, if you prefer
• You will find that the symptoms of indigestion are reducing within 15 minutes of consuming the decoction.

Apple Cider Vinegar And Baking Soda for Upset Stomach

• Take 2 tablespoons of apple cider vinegar and ½ teaspoon of baking soda
• Mix these in 1 glass of water. Make sure that you are mixing it in a large pitcher as this mix will produce bubbles.
• Add apple cider vinegar slowly to the pitcher to prevent excess bubbling.
• Drink this mix immediately to get rid of an upset stomach, nausea, heartburn and GERD
• To remove the sour taste of the mix, you can eat or suck orange wedges
• Repeat the remedy till you get relief from upset stomach

Baking soda for stomach pain

Upset stomach and acid reflux cause discomfort and pain in the upper abdomen. Baking soda reduces stomach pain neutralizing the excess stomach acid. You can use baking soda dissolved in water in different concentration to remove the problem.

Baking soda in low concentration for stomach pain

If the stomach pain is mild you can use this remedy. This remedy cannot be given to children. The dosage should not be more than 5 teaspoons of baking soda per day.

• Take 1-2 teaspoons of baking soda and dissolve it in a glass of cold water
• Mix well and consume the solution to cure stomach pain
• This remedy can be used to cure sour stomach and indigestion caused by the acidity of the stomach.

Baking soda in higher concentration for stomach pain

• Take  2 tablespoons of baking soda and mix it in one glass of water
• Drink this solution to  cure stomach pain and gas faster
• Use this remedy whenever you are suffering from stomach pain caused by indigestion and acidity.

Baking Soda For Sour Stomach

Sour stomach or indigestion can be treated effectively using baking soda. Try the following:

Method to Get Rid of Sour Stomach

• Take a glass of water
• Mix in 1 teaspoon of baking soda, honey and apple cider vinegar
• Drink this mixture twice a day till you get complete relief from indigestion

The Right Dosage Of Baking Soda For Upset Stomach

It is necessary that you take the right dose of baking soda to cure the upset stomach

1. Dosage  for adults- Adults can take half to one teaspoon baking soda for every 3-4 hours
2. Dosage for children- Children above 6 years  can take a quarter to half teaspoon of baking soda
3. The baking soda  remedies are not advisable  children below 6 years

Important Things To Follow While Using Baking Soda As A Cure For Upset Stomach

Follow the below given tips to get complete cure from upset stomach

1. Consult the doctor before taking baking soda as a cure,  if you are on a sodium restricted diet.
2. Baking soda may interact with certain prescription drugs and hence consult the doctor about taking the right dosage
3. People with congestive heart problem, kidney damage, calcium absorption problem and  liver cirrhosis should avoid taking this remedy for stomach problems
4. Breast feeding women and also Pregnant women should either avoid these remedies or consult the doctor before using it.
5. While taking the remedy make sure that  the baking soda is completely dissolved
6. Always keep some pure baking soda at home to prevent stomach related problems
7. Repeat the remedy which you find suitable for your problems whenever you are in need.
8. You should follow a healthy diet  and do regular exercises  to avoid the health problem
9. Do not eat your food very fast and avoid oily and fatty and spicy foods to avoid upset stomach.
10. Try out the different remedies given and select the one which gives faster relief and which providing a soothing effect to your stomach.

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Top 10 Foods Helps To Grow Sperm Count

 

 

1.    Bananas

Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1 and C. These vitamins promote sperm production and also enable the body in improving its stamina.

2.    Dark Chocolate

Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and it also raises sperm count. Eating dark chocolate can help men in having better orgasms.

3.    Garlic

Garlic is rich in allicin that helps in improving blood circulation. This in turn promotes blood circulation in the genitals and strengthens the sperms. Garlic also contains Vitamin B6 and selenium which controls the secretion of sex hormones and reduces sperm damage.

4.    Pomegranates

Pomegranates are rich in an antioxidant that reduces malondialidehyde which is responsible for damaging the sperms. Consuming pomegranates on a regular basis can help the body in killing free radicals and also in improving the potential of the sperms.

5.    Beef

Beef contains zinc which protects the sperms from the influence of free radicals. Zinc also prevents the conversion of testosterone into estrogen. Thus it also promotes libido.

6.    Walnuts

Walnut is rich in arginine which helps in raising semen volume and also promotes sperm production. It is also composed of omega-3 fatty acids that promote blood circulation in the penis. Walnuts are rich in antioxidants and they protect the body from several diseases.

7.    Spinach

Spinach is rich in folic acid that raises sperm count. Folic acid is also responsible for strengthening the sperms as well as increasing their motility.

8.    Fruit Salad

Fruits like strawberries, oranges and cherries contain lots of antioxidants. They prevent sperm damage and also increases sperm count.  Fruits are also rich in folic acid which strengthens the sperms. The antioxidants in the fruits help in killing the free radicals and thus they protect the sperms. Fruits are a rich source of Vitamin C which prevents clumping of the semen. This in turn promotes motility and improves the possibility of fertilization.

9.    Egg

Eggs help in promoting fertility and raising the sperm count. Eggs contain vitamin E which prevents tissue degeneration of the testicles. Eggs are also rich in antioxidants that neutralize free radicals and protect the cells.

10.    Water

Drinking lots of water can help the body in increasing sperm count. It also helps in improving the functioning of the sperms.

If you are concern with low sperm count. Then try these above foods for better sexual life. We are looking for better.

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How to Get rid of Dark Lips Naturally?

Dark lips are a common problem that affects lots of people. Women are more conscious about their complexion and facial features. Hence, they tend to try a wide range of cosmetics on their lips to make them look brighter and beautiful. However, most of the products offer temporary results and long-lasting side effects. Cosmetics like lipsticks and lip glosses make the lips dry and darker. The best way to reverse such side effects is to try some home remedies for dark lips. In this review we will be discussing about some of the best herbal remedies for dark lips.

How to Get Rid of Dark Lips?

1.    Honey And Lemon

Make a mixture of honey and lemon juice and store it in your refrigerator. Apply this mixture to your lips and let it stay for an hour. Cleanse your lips after one hour. Practice this remedy for 2 to 3 times. The citrus contents of lemon can reduce pigmentation. The nutrients in the honey help in nourishing the skin and making it healthier. Honey also helps in making your lips look more pinkish.

2.    Glycerine

Dry lips are one of the reasons behind dark lips. Glycerine can help you to maintain the moisture in your lips. Apply it on your lips and leave it overnight.

3.    Water

Lack of water and dehydration causes dark and dry lips. In order to avoid this drink lot of water and keep your body well hydrated. This is one of the best dry lip remedies.

4.    Beetroot

Beetroot is one of the best and the easiest home remedies for dark lips. Scrub a piece of beet root on your lips for 5 minutes. Leave it on for some time and allow your skin to soak all the juice. This will make your lips pinkish in color.

5.    Avoid Harmful Lip Products

Avoid using cheap and low quality lip products. They can ruin the natural beauty of your lips and cause extreme pigmentation. Switch to herbal lip products and make use of natural fruit juices and natural lip masks to reduce tanning and pigmentation of your lips.

6.    Almond Oil

Use almond oil on your lips for reducing pigmentation. For best results apply it before going to bed.

7.    Cucumber Juice

Cucumber juice is one of the best dark lip remedies that can help you in reducing pigmentation and improving the color of your lips.

8.    Lemon

Lemon acts as a natural bleaching agent. It is traditionally used to lighten dark spots and patches on the skin. You can also use it as one of the most effective herbal remedies for dark lips.

• Applying lemon juice on your lips can make your lips lighter.  Follow this for a couple of months.
• You can scrub your lips with a piece of lemon to exfoliate your skin. Sprinkle some sugar on the lemon to make it more effective.  Follow this for 2 to 3 weeks.
• You can also apply a mixture of lemon juice, honey and glycerin (1/2 tbsp each) for improving the complexion of your lips. After applying leave it overnight. Practice this remedy until you get the desired results.

9.    Rose

Rose helps in soothing and moisturizing your skin. It also improves the color of your lips.

• Add some honey to rose water and apply the mixture on your lips. Repeat this thrice in a day.
• Make a mixture rose petal paste, honey and butter (1 tbsp each). Scrub your lips with this mixture. Practice this remedy 2 to 3 times in a week.
• Soak some petals of rose in raw milk. After an hour crush these petals and add ½ tbsp of honey and some saffron. Apply this mixture on your lips and let it stay for 15 minutes.  Practice this twice in a day.

10.    Olive Oil

Olive oil helps in softening and moisturizing your lips. It contains lots of essential nutrients that can make your lips beautiful.

• Massage your lips with virgin olive oil. Practice this every night.
• Make a natural scrub by mixing sugar with olive oil. Scrub this mixture on your lips to make it lighter. Practice this every week for a couple of months.

11.    Sugar

Sugar is a good exfoliating material that can help you in removing all the dead skin cells from your lips.

• Make a mixture of granulated sugar (3 tbsp) and butter (2 tbsp). Use this as a natural scrub and gently exfoliate your lips. Practice this remedy once in a week.
• Mix granulated sugar (1 tbsp) with honey (1 tbsp) and almond oil (1/2 tbsp). Scrub this mixture on your lips to make it soft and lighter. Repeat this every week.
• You can also make a natural scrub by simply mixing some cold cream with sugar. Use this once in a week.

12.    Pomegranate

Pomegranates can make your lips pinkish and moist. It is one of the best dark lip remedies. It has lots of nutrients that help in nourishing your lips.

• Crush some pomegranate seeds and add some rose water and milk cream to this paste. Scrub your lips with this mixture for 2 to 3 minutes. Cleanse your lips with warm water.
• Apply a mixture of pomegranate juice, carrot juice and beetroot juice on your lips. Practice this daily until you get the desired results.

13.    Berries

Strawberries and raspberries can help you to improve the complexion of your lips. It contains lots of nutrients and minerals that can nourish your lips and make them healthy.

• Make a mixture of raspberry juice (1/2 tbsp), honey and Aloe Vera gel. Scrub it on your lips for few minutes. Wash it off after 10 minutes with some warm water.  Repeat this thrice in a week.
• Make a mixture of strawberry juice (1 tbsp) and petroleum jelly (2 tbsp). Apply it on your lips 2 times in a day.

14.    Honey

Honey can make your lips moist and pinkish.

• Every night apply a little honey on your lips. Rinse it off in the morning using some warm water. This can definitely lighten the color of your lips.
• Make a mixture of gram flour, honey and yogurt (1/2 tbsp each). Apply this mixture on your lips and let it remain for half an hour and then wash it off with warm water. Practice this on a regular basis to get the desired results.

15.    Honey And Almond Oil

Mix honey (1 tbsp) and almond oil (1 tbsp) and rub it on your lips. Leave it on for half an hour before rinsing it off. You can repeat this remedy thrice in a day to get the desired results.

16.    Cream And Rose Petals

Crush some rose petals and make a fine paste. Add some milk cream and honey to this paste and apply it on your lips. Let it remain for 20 minutes before rinsing it off with milk. Following that, cleanse your lips with water.
This remedy can help you to exfoliate your lips and also in making it lighter and reddish.

17.    Lemon And Turmeric

Make a mixture of lime juice and turmeric powder and apply it on your lips. Let it remain for about 10 minutes before rinsing it off with warm water.

18.    More Tips to get rid of dark lips:

1. Always scrub your lips gently. Lips are delicate and forceful scrubbing can damage its skin.
2. Avoid strong lip glosses and lipsticks.
3. Before going to bed cleanse off all the traces of cosmetics from your lips.
4. Before going to bed moisturize your lips with the help of some clarified butter.

Are you concerned about your dark lips? Are you searching for a safe and secure remedy for your dry and dark lips? If you wish to try some natural remedies to soften your lips then try some of the aforementioned tips on how to get rid of dark lips. These remedies are simple and quite easy to practice. They can nourish you lips and make them naturally beautiful. If you have beautiful pink lips, you need not depend on harsh cosmetics like lip glosses and lipsticks anymore.


Refferences:
http://myhealthtips.in

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How to Get Rid of Back Fat Easily and Quickly at Home

Fat on the body is bad news. It doesn’t just look bad, but these excess pounds bring poor health with it too. It is by now an established fact that obesity can cause a lot of medical conditions, such as diabetes, high blood pressure, heart diseases, stroke and several others. Several studies and research works have proved this beyond doubt. Obesity can kill self-confidence and bring down morale too, which again can have a long-term negative impact on the mind and the body. But the sad reality is that, we see obesity the world over these days. It seems to be getting worse. Back fat is probably a more serious condition, as we tend to ignore this. That’s because, we tend to ignore about our backsides. Most people are just worried about their tummy. But that’s not how it should be. We need to know how to get rid of back fat as well. This should be a priority too.

The Causes of Back Fat – The Bra

It’s only recently that we are getting to hear the phrase “back fat”. When a woman walks away from you, and you see that the backside of her side shirt isn’t lying smoothly on the skin, then it’s got to be back fat. In simple terms, this is just fat on the back side of the body. It could be lower back fat, or fat around the tummy, buttocks, upper back fat around the shoulders or the spine.

1.    Not wearing the bra properly –

One cause of back fat is the bra, particularly not wearing it properly. Often, a lot of women would put on the bra incorrectly. They would put the arms through its straps and then fasten the back side of their bra. But, they will forget the last thing, which is pulling it back down to anchor below the blades of the shoulder. The back of your bra can creep up when it is not adjusted properly, and this is going to push the skin up. This causes back fat. The good news is that, a bra that fits properly can help you get rid of back fat.

2.    A bra with a big band size –

There is another cause of back fat. If you wear a bra where the band size is too big, then you can have fat in the back side. Most ladies don’t realize this, but the fact is that, you can have back fat if the band is not tight enough. An improper band size is going to make the bra creep up and push the skin along with it. The right band size anchors the bra’s back. It stays in the right place, and gives your back the nice and smooth look. So you see, the bra is not just about your breasts, it’s also about how your back side might appear.

3.    A skimpy bra –

You can have back fat if the back and wings of the bra are extremely skimpy. A wider back and sides will flatten your skin below fitted clothes. You will get a lower bulge. It’s always better to wear a bra with a wider back than something skimpy that causes fat.

Health and Lifestyle Reasons for Back Fat

There are of course many general health and lifestyle issues that cause back fat too. Here are some of the major ones. You should know these causes if you are trying to lose back fat fast. Take action now, because back fat could be a sign that you are carrying excess pounds in your body.

•    Activity Level

A lot of us are leading sedentary lifestyles now. In other words, most of us are doing far less physical activity than what we ought to. The computer has worsened things. The body needs a source of fuel for all activities. It will first burn the stored sugar, and then use up fat. When you do not use the fuel, the metabolism of your body will cool down, and gradually over time, you will accumulate fat.

•    Dietary Habits

It is essential for you to watch what you are eating and drinking too. Consider where your food products are coming from. Are you taking a lot of processed foods that have loads of preservatives and additives? Or are you on a diet of organic food that is food from natural sources? The kind of food you usually get at fast food joints are from packages – these are your fast foods. They often taste amazing, but these foods can never be healthy for you. They have a lot of calories, fats, sodium, added sugar and carbohydrates. Yes, your body needs them to some extent for proper functioning, but with these packaged foods, you will end up getting too much fat. And of course, a diet that is rich in calories, sugars and fats will give you back fat.
Sometimes medicines can also cause obesity and back fat. However, this is not that serious, as you can always get rid of lower back fat once you have stopped taking them. It’s just temporary. The main cause of fat throughout your body, including your back, is poor nutrition and a sedentary lifestyle. These are the common culprits.

Age and Back Fat

There’s another reason of back fat, and that is age. We all know that the skin’s firmness goes down with age. This happens to all of us and is a part of our natural aging process. And the skin can get even more spongy and soft if you gain weight.
Any form-fitting clothes you wear could cause indentation at the back. So if you are an older woman, and if you are asking how to lose back fat, then what’s the solution for you?
Don’t lose heart, as there are a few ideas for you. For instance, you may want to wear one of these camisoles instead of the bra. The camisole is smooth. Plus, it’s going to give you the support you need all the way to your waist.

How Can I Lose Back Fat

It’s good to know the reasons for all that back fat, but the more important question obviously is, how can you get rid of back fat? Here are some ideas for you.
But even before you go deeper into this section, it’s good to realize that it is not possible to lose fat from just one area of your body, even though it might seem to you that there is more of it concentrated in some particular body parts. If you have fat on the back side, it is likely that you have in other places too. Do the right things and you can certainly lose that fat. Take action now, because obesity is indeed very bad.

Exercises to Lose Back Fat

The most difficult thing about losing the excess pounds is that, you cannot concentrate on a specific body part and lose fat from it. You must train the entire body to burn fat. The results are visible all over. But, you can focus the toning and strengthening exercises on a single area. And you will lose fat too.

1.    Pull-ups

Where it works – Back muscles, biceps
There are many muscles in the back. The pull-up sculpts and tones them all. The best is the normal pull-up, where you have to use your palms faced out and grip the bar. Do this twice in sets of ten. The chin-up pose, where your palms are facing you is easier to do. That’s a good one. But make it the second option, as it does not affect the biceps that much. Some other options for you are negative pull-ups, assisted pull-ups, and the TRX assisted inverted tow.

2.    Push-ups

Where it works – Chest and back
Here you are actually working your chest. However, this can be a very good exercise to lose back fat too. You start in the standard push-up pose. Hands must be on the ground. You will be engaging the back as you get lower into a contracted pose. Lower yourself gradually. Keep your focus on the downward movement. Push up after holding for 3 seconds. Contract your chest as you do this. A couple of sets of ten each should be enough for a day.

3.    Rowing machine

Where it works – Muscles in the legs and back
These machines have become very popular now. There is a good reason for this. It’s among the best back fat workouts. The rowing movement targets the back with perfection. So get on that rowing machine. You cannot do anything wrong here.

4.    Dumbbell row

Where it works – Arms and upper back
Keep one of your knees on the table or bench. Keep some weight (3 to 5 pounds) on your hand. Now bend forward slightly. Your back should be flat. Pull your arm back as if you are rowing. Your upper back should contract, and the elbow should be at the side of your body as you are moving. Switch your arms after completing a set of 12.

5.    Upper body cycle

Where it works – Triceps and back
Very few people use the upper body bike in health clubs. That’s good for you because you need it to fight lower back fat. It’s great for your back and triceps. 5 minutes is going to be enough on this. You will get better results if you can do it backwards.
Do these back fat workouts between two to three times every week. That should be enough. But remember, it’s not really essential to do all of them at the same time. Just pick three exercises from the five mentioned above every time you visit the gym. Focus on these workouts. You might want to vary a bit to achieve the best results, and to keep your sessions interesting.
With these back fat exercises, You will achieve better posture, and get a toned and sexy looking back. And yes, you will certainly be able to lose that back fat.

Turn Up the Cardio

If you want to get rid of fat on back, then you have to consider cardio. The USDA or the US Dept. of Agriculture says that it’s essential to do cardio workouts at least five times in a week, and that, each session should be for at least 60 minutes. That’s an excellent exercise to lose back fat. You can of course make the cardio session more intense if you want to. Try interval training, alternating between recovery and pushing the body. This will give your body the “afterburn effect”, where your body will actually lose more calories after exercising. With this, you can end up losing 200 more calories throughout the day. In fact, you lose calories even when you are sleeping. This technique is better than your steady-paced workout.

How Can I Lose Back Fat with Yoga Poses

Consider yoga seriously if you want to get rid of back fat. Yoga asanas can help us,
•    Achieve all-round fitness
•    Relieves stress and provides inner peace
•    Improve immunity
•    Gives us more energy
•    Help us achieve better posture and flexibility
•    Lose weight including back fat
Here are some yoga asanas that can help you lose that back fat. Spend between 30 minutes to an hour initially on your toga asanas. You can increase this gradually to a maximum of two hours daily. But stop doing an asana if you feel any pain.

1.    Side Fierce

Where it works - Upper back, quads, and glutes.
How to do it – Stand while your feet are together. Inhale, as you bend the knees. Now lower the hips while raising your arms over the head. Now exhale slowly while crossing the right elbow to the outer part of the left knee. Keep your palms pressed together and push the bottom elbow against the thigh. You should try to rotate and lift the chest and increase the twist. Pull the right hip slightly, but make sure that both your knees are parallel.
Count to five and inhale after this, pressing your lift for lifting the torso. Exhale and cross the left elbow to the right outer knee. Count to five once more, breathing in.

2.    Warrior

Where it works – Shoulders and back
How to do it – Stand at the top of a mat, keeping both feet together. Now shift your weight to your left leg, and put the right leg behind you. Try to keep your torso balanced parallel to the floor. Extend the arms in front of you straight. Draw the naval to your spine. Hold this position and count to three, breathing in.

3.    Half Moon

Where it works – Sides of the torso and back
How to do it – Step the right foot forward, keeping it between the hands. Rise. Now open your arms, chest and hips to reach the Warrior pose. Keep the left hand on the left hip and try to stretch your right arm. Now shift your weight to the right foot and lift the left foot. Keep the right palm on the ground below the shoulder. Bend the right knee. Make sure that your weight is distributed evenly between your foot and right hand. Bring up your left arms while you are looking at the ground. Hold this and count to five, breathing in.

4.    Straight-Arm Triangle

Where it works – Upper body and legs
How to do it – Step out forward with your right foot. Keep the right leg straight as you try to extend your right arm as far as possible. Reach beyond the right toes. Now lower your right hand and reach the floor. Keep it at the right shin’s front. Shift your weight back to the heels. Extend the upper hand over to your ears. Make sure that it is parallel to the floor. It should look like a triangle. Extend both sides of your ribs equally, and draw your navel to the spine as you are doing so. Hold this and count to five, breathing in. Do this one your left side after this.

5.    Side Plank

Where it works – Arms, sides of your torso, abs and back
How to do it – Keep both your feet together. Make sure that your big toes are touching. Now move the right hand to your left. Roll over to your right while keeping the right heel down. You should balance on the outer side of your right foot. Take the left arm above you. It should be over the ear. Try to stay steady in this position and count to five, breathing in. Now repeat this on your left side.

6.    Dolphin Plank

Where it works – Shoulders, arms, abs and back
How to do it – Start this as you are lying down on the mat. Raise yourself on both your elbows. Now take your feet to as far back as you can. Keep your body in a straight line. Your shoulders need to be above the elbows directly. Hold this position and count to five, breathing in.

Important Tips to Get Rid of Back Fat

1.   Shop well to shed the back fat

Did you know that you can also lose back fat by picking the right clothes? Yes, its true that this is by no means the best way to lose back fat. But this is nevertheless a smart move that can give you quick results. And it will make you feel more comfortable too. For instance, many women don’t wear the correct bra. It’s too tight for them. They will keep wearing the same bra, even though they are clearly out of shape for it. So get a new bra, one that fits you better. Don’t make this mistake. You will feel better in flattering clothes. There will be less stress during dressing. And you can get rid of lower back fat too.

2.    Eat Smarter

Be smart about the food you take, how much you eat, and also when you eat it. If you are somebody who eats out a lot, then make an effort to restrict it as much as you can. Remember, processed fast foods are not good for you. You will not just add more weight, but this can cause other problems too. Try to cook a cleaner recipe at home with natural and healthy ingredients. Pick up a few fat-burning recipes for lunch, breakfast and dinner. For instance, you could prepare a spiced green tea, spinach and avocado, or a chocolate chia cherry smoothie. They are all yummy recipes. There are many other very good fat-burning recipes you could try.
Never skip the breakfast. And remember, do not eat too much during one of the meals. Eat less but more frequently throughout the day. Also, drop that alcoholic drink if you are into drinking. If you cannot, then at least, restrict this to a single day in a week, and do drink with moderation even on that day. With this, you can certainly fight the back bulge.
How to lose back fat for women is an important question for women. Many of them are asking it often as it’s quite a common problem. And of course, no woman, whatever the age, will like fat on their body. It looks bad, and shows poor health as well. Don’t feel sad if you are facing this problem. You can certainly lose that fat if you do the right things. So here’s your answer to how to get rid of back fat – get the right bra, wear the right clothes, eat good nutritious food, and do a few workouts. The back fat will go away.

References:

http://www.myhealthtips.in/  http://www.livestrong.com/article/381787-what-causes-back-fat/
http://www.womenshealthmag.com/weight-loss/eliminate-back-fat
http://www.popsugar.com/fitness/Yoga-Poses-Get-Rid-Back-Fat-22913100#photo-22913100
http://www.youbeauty.com/body-fitness/exercises-to-get-rid-of-back-fat

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11 Benefits of Green Tea That You Didn’t Know About

I’m a green tea drinker.
Not for the love of the taste — no way! I drink it because I’m told it’s good for me…or, to be honest, the real reason I drink it is because I believe it help keeps my weight in check. But recently I decided to look into it a bit deeper and see what are all these other benefits of green tea people talk of.

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.
Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).
Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.
For the rest of us with all these abundant benefits…it’s a wonder we drink anything else.

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How to Quit Smoking

A Guide to Kicking the Habit for Good

Whether you’re a teen smoker or a lifetime pack–a–day smoker, quitting can be tough. But the more you learn about your options and prepare for quitting, the easier the process will be. With the right game plan tailored to your needs, you can break the addiction, manage your cravings, and join the millions of people who have kicked the habit for good.

Why quitting smoking can seem so hard

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary, and addictive, high. Eliminating that regular fix of nicotine will cause your body to experience physical withdrawal symptoms and cravings. Because of nicotine’s “feel good” effect on the brain, you may also have become accustomed to smoking as a way of coping with stress, depression, anxiety, or even boredom.
At the same time, the act of smoking is ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break from work or school, or during your commute home at the end of a long day. Perhaps friends, family members, and colleagues smoke, and it has become part of the way you relate with them.
To successfully quit smoking, you’ll need to address both the addiction and the habits and routines that go along with it.

Your personal stop smoking plan

While some smokers successfully quit by going cold turkey, most people do better with a plan to keep themselves on track. A good plan addresses both the short–term challenge of quitting smoking and the long–term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.

Questions to ask yourself

Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.

• Do you feel the need to smoke at every meal?
• Are you more of a social smoker?
• Is it a very bad addiction (more than a pack a day)? Or would a simple nicotine patch do the job?
• Do you reach for cigarettes when you're feeling stressed or down?
• Are there certain activities, places, or people you associate with smoking?
• Is your cigarette smoking linked to other addictions, such as alcohol or gambling?
• Are you open to hypnotherapy and/or acupuncture?
• Are you someone who is open to talking about your addiction with a therapist or counselor?
• Are you interested in getting into a fitness program?

Start your stop smoking plan with START

S = Set a quit date.
Choose a date within the next 2 weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.
T = Tell family, friends, and co-workers that you plan to quit.
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
A = Anticipate and plan for the challenges you'll face while quitting.
Most people who begin smoking again do so within the first 3 months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
R = Remove cigarettes and other tobacco products from your home, car, and work.
Throw away all of your cigarettes (no emergency pack!), lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
T = Talk to your doctor about getting help to quit.
Your doctor can prescribe medication to help with withdrawal and suggest other alternatives. If you can't see a doctor, you can get many products over the counter at your local pharmacy or grocery store, including the nicotine patch, nicotine lozenges, and nicotine gum.

How to quit smoking: Identify your smoking triggers

One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people.

Keep a craving journal

A craving journal can help you zero in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:

• What time was it?
• How intense was the craving (on a scale of 1-10)?
• What were you doing?
• Who were you with?
• How were you feeling?
• How did you feel after smoking?

Do you smoke to relieve unpleasant or overwhelming feelings?

Managing unpleasant feelings such as stress, depression, loneliness, fear, and anxiety are some of the most common reasons why adults smoke. When you have a bad day, it can seem like cigarettes are your only friend. As much comfort as cigarettes provide, though, it's important to remember that there are healthier (and more effective) ways to keep unpleasant feelings in check. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
For many people, an important aspect of quitting smoking is to find alternate ways to handle these difficult feelings without smoking. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. So, it's worth spending some time thinking about the different ways you intend to deal with stressful situations and the daily irritations that would normally have you reaching for a cigarette.

Tips for avoiding common smoking triggers

• Alcohol. Many people have a habit of smoking when they drink. TIP: switch to non-alcoholic drinks or drink only in places where smoking inside is prohibited. Alternatively, try snacking on nuts and chips, or chewing on a straw or cocktail stick.
• Other smokers. When friends, family, and co-workers smoke around you, it is doubly difficult to quit or avoid relapse. TIP: Your social circles need to know that you are changing your habits so talk about your decision to quit. Let them know they won't be able to smoke when you're in the car with them or taking a coffee break together. In your workplace, don't take all your coffee breaks with smokers only, do something else instead, or find non-smokers to have your breaks with.
• End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. TIP: replace that moment after a meal with something such as a piece of fruit, a (healthy) dessert, a square of chocolate, or a stick of gum.

How to quit smoking: Coping with nicotine withdrawal symptoms

Once you stop smoking, you will experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within thirty minutes to an hour of the last cigarette and peaking about 2 to 3 days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.

Common nicotine withdrawal symptoms include:

Cigarette cravings Irritability, frustration, or anger Anxiety or nervousness Difficulty concentrating Restlessness Increased appetite Headaches

Insomnia Tremors Increased coughing Fatigue Constipation or upset stomach Depression Decreased heart rate

Unpleasant as these withdrawal symptoms may be, they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won't be your usual self and ask for their understanding.

Coping with Nicotine Withdrawal Symptoms
Symptom	Duration	Relief
Craving for cigarette	Most intense during first week but can linger for months	Wait out the urge; distract yourself; take a brisk walk.
Irritability, impatience	Two to four weeks	Exercise; take hot baths; use relaxation techniques; avoid caffeine.
Insomnia	Two to four weeks	Avoid caffeine after 6 p.m.; use relaxation techniques; exercise; plan activities (such as reading) when sleep is difficult.
Fatigue	Two to four weeks	Take naps; do not push yourself.
Lack of concentration	A few weeks	Reduce workload; avoid stress.
Hunger	Several weeks or longer	Drink water or low-calorie drinks; eat low-calorie snacks.
Coughing, dry throat, nasal drip	Several weeks	Drink plenty of fluids; use cough drops.
Constipation, gas	One to two weeks	Drink plenty of fluids; add fiber to diet; exercise.

How to quit smoking: Manage cigarette cravings

Avoiding smoking triggers will help reduce the urge to smoke, but you can't avoid cravings entirely. But cigarette cravings don't last long, so if you're tempted to light up, remember that the craving will pass and try to wait it out. It also helps to be prepared in advance. Having a plan to cope with cravings will help keep you from giving in.

• Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn't matter as long as it gets your mind off of smoking.
• Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits, improved appearance, money you're saving, and enhanced self-esteem.
• Get out of a tempting situation. Where you are or what you're doing may be triggering the craving. If so, a change of scenery can make all the difference.
• Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.

Coping with Cigarette Cravings in the Moment
Find an oral substitute	Keep other things around to pop in your mouth when cravings hit. Good choices include mints, hard candy, carrot or celery sticks, gum, and sunflower seeds.
Keep your mind busy	Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game.
Keep your hands busy	Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
Brush your teeth	The just-brushed, clean feeling can help get rid of cigarette cravings.
Drink water	Slowly drink a large, cold glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.
Light something else	Instead of lighting a cigarette, light a candle or some incense.
Get active	Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block.
Try to relax	Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.

Preventing weight gain after you’ve stopped smoking

Weight gain is a common concern when quitting smoking. Some people even use it as a reason not to quit. While it's true that many smokers put on weight within six months of stopping smoking, the gain is usually small—about 5 pounds on average—and that initial gain decreases over time. It’s also important to remember that carrying a few extra pounds for a few months won’t hurt your heart as much as smoking will. Of course, gaining weight is NOT inevitable when you quit smoking.
Smoking acts as an appetite suppressant. It also dampens your sense of smell and taste. So after you quit, your appetite will likely increase and food will seem more appealing. Weight gain can also happen if you replace the oral gratification of smoking with eating, especially if you turn to unhealthy comfort foods. So it's important to find other, healthy ways to deal with stress and other unpleasant feelings rather than mindless, emotional eating.

• Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to soothe yourself.
• Eat healthy, varied meals. Eat plenty of fruits and vegetables and limit your fat intake. Seek out low-fat options that look appetizing to you and you will actually eat. Avoid alcohol, sugary sodas, and other high-calorie drinks.
• Drink lots of water. Drinking lots of water—at least six to eight 8 oz. glasses—will help you feel full and keep you from eating when you're not hungry. Water will also help flush toxins from your body.
• Take a walk. Walking is a great form of exercise. Not only will it help you burn calories and keep the weight off, but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.
• Snack on low-calorie or calorie-free foods. Good choices include sugar-free gum, carrot and celery sticks, sliced bell peppers or jicama, or sugar-free hard candies.

Medication and therapy to help you quit smoking

There are many different methods that have successfully helped people to quit smoking, including:

• Quitting smoking cold turkey.
• Systematically decreasing the number of cigarettes you smoke.
• Reducing your intake of nicotine gradually over time.
• Using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms.
• Utilizing nicotine support groups.
• Trying hypnosis, acupuncture, or counseling using cognitive behavioral techniques.

You may be successful with the first method you try. More likely, you’ll have to try a number of different methods or a combination of treatments to find the ones that work best for you.

Medications to help you stop smoking

Smoking cessation medications can ease withdrawal symptoms and reduce cravings, and are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you. U.S. Food and Drug Administration (FDA) approved options are:
Nicotine replacement therapy. Nicotine replacement therapy involves "replacing" cigarettes with other nicotine substitutes, such as nicotine gum or a nicotine patch. It works by delivering small and steady doses of nicotine into the body to relieve some of the withdrawal symptoms without the tars and poisonous gases found in cigarettes. This type of treatment helps smokers focus on breaking their psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills.
Non-nicotine medication. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine. Medications such as bupropion (Zyban) and varenicline (Chantix) are intended for short-term use only.

Alternative therapies to help you stop smoking

There are several things you can do to stop smoking that don’t involve nicotine replacement therapy or prescription medications: Ask your doctor for a referral or see Resources and References below for help finding qualified professionals in each area.

• Hypnosis – A popular option that has produced good results. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to quit smoking and increase your negative feelings toward cigarettes.
• Acupuncture – One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins (natural pain relievers) that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms.
• Behavioral Therapy – Nicotine addiction is related to the habitual behaviors (the “rituals”) involved in smoking. Behavior therapy focuses on learning new coping skills and breaking those habits.
• Motivational Therapies – Self-help books and websites can provide a number of ways to motivate yourself to quit smoking. One well known example is calculating the monetary savings. Some people have been able to find the motivation to quit just by calculating how much money they will save. It may be enough to pay for a summer vacation.

Smokeless or spit tobacco is NOT a healthy alternative to smoking

Smokeless tobacco, otherwise known as spit tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes. In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette.

What to do if you slip or relapse

Most people try to quit smoking several times before they kick the habit for good, so don't beat yourself up if you start smoking again. Turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.
It's also important to emphasize the difference between a slip and a relapse. If you slip up and smoke a cigarette, it doesn't mean that you can't get back on the wagon. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn't have to turn into a full-blown relapse.

I started smoking again, now what?

Having a small setback doesn’t mean you’re a smoker again. Most people try to quit smoking several times before they kick the habit for good. Identify the triggers or trouble spots you ran into and learn from your mistakes.

• You’re not a failure if you slip up. It doesn't mean you can't quit for good.
• Don’t let a slip become a mudslide. Throw out the rest of the pack. It's important to get back on the non-smoking track now.
• Look back at your quit log and feel good about the time you went without smoking.
• Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.
• Learn from your experience. What has been most helpful? What didn’t work? 
• Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you are smoking at the same time.

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What's in cigarette smoke?

FreeIndiatips lets you to the very important awareness termed as cigarette.

Q. What's in cigarette smoke?

 

Hope you’ve got a strong stomach because the answer is really gross. Ready for it?

Ok, so imagine breathing in flea powder, nail polish remover and floor cleaner all at the same time. But there’s far more: cigarette smoke contains over 4000 chemicals and 69 of these are known to cause cancer. Even if you don't smoke you can still get sick from these poisonous chemicals just by breathing in other people's smoke.
When you smoke a cigarette, you breathe in some of the following:

• tar, a black, sticky substance that contains many poisonous chemical such as: ammonia (found in floor and window cleaner), toluene (found in industrial solvents) and acetone (found in paint stripper and nail polish remover)
• nicotine, the addictive drug in tobacco
• carbon monoxide, a poisonous gas that reduces the amount of oxygen taken up by a person's red blood cells
• hydrogen cyanide, the poison used in gas chambers during World War ll
• metals, including lead, nickel, arsenic (white ant poison) and cadmium (used in car batteries)
• pesticides such as methoprene (found in flea powder). Other chemicals such as benzene (found in petrol) and naphthalene (found in mothballs) are also in tobacco smoke.

 

What's in cigarettes vs. What's in cigarette smoke

Feeling confused? There is a difference between 'what's in cigarettes' and 'what's in cigarette smoke'. The bulk of chemicals and poisons found in cigarette smoke is a direct result from burning the tobacco in its natural form. However the tobacco industry also adds chemicals and poisons to the tobacco during its manufacture for a range of purposes. 
The purposes of additives are to: 

• improve the manufacturing of tobacco products eg. chemicals are added to make tobacco less brittle
• increase the shelf life
• control the rate the tobacco burns
• speed up the delivery of nicotine to the brain
• improve the flavour and reduce the harsh taste

In Australia, since 2000 there has been a voluntary agreement between the Federal Government and the tobacco industry on the disclosure of the ingredients of Australian cigarettes. This means the tobacco industry don't have to disclose all of the ingredients in their products. Therefore it is impossible to know all of the ingredients that are used in each brand or the levels at which they are added.

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