3 Easy Exercises for Back Pain Relief

Back pain is such an obvious problem in our day-to-day lives that we either let it get the best of us, take way too many over-the-counter pain or anti-inflammatory pills, or run to the doctor for physical therapy or surgery. And you know the pain or spasm is coming (or going to get worse than it already is), because you had a stressful day at work or you lifted too many boxes or pull a weed the wrong way from your beautiful garden.
The good news is that suffering back pain need not be a part of your daily routine. All you need to do is engage in a few easy exercises to loosen up and restore proper posture, and your back will be supple in no time.
You don’t need a personal trainer or a gym membership, or even a lot of space to do them. And these three simple exercises should always be your first line of “therapy” when you feel a twinge of discomfort... and certainly long before you reach for the pain relievers or muscles relaxants. A few relaxed sets of each of these exercises can immediately make you feel better, and prevent a needless trip to the doctor.
These simple exercises are knee bends, waist twists and hip rolls. They are a great way to get the blood moving, release those feel-good endorphins, stretch the muscles, restore normal range of motion and help you detox those nasty toxins that cause pain and inflammation. These are the secrets to back pain relief — and prevention.
Since these simple exercises contract and extend the major muscle groups, including the core stabilizing muscles, you can do them anytime with varying degrees of difficulty. Simply adjust them as you get more accustomed to doing them.
Done regularly, these beneficial exercises will increase your health and fitness levels by promoting blood circulation and releasing muscle tightness and spasms, thus helping to tone your body. They will make you feel warmer and even help improve your digestive health as they assist the action of your intestines to move the bowels and aid in the detoxification process.
Detoxing is important when considering pain, as toxins (metabolic waste) in the blood and muscles creates inflammation and pain.
Let's now look at how easy it is to do these three simple back pain relief exercises:
Exercise 1 — Hip Rolls:
Stand back away from your support and stand with legs at shoulder-width apart.
Tighten your abdominal muscles and put your hands on your hips.
Imagine you have a hula hoop, or are doing the hula, and rotate your hips clockwise 5 times, then rotate them counter-clockwise 5 times.
Be sure to relax and smile and breathe naturally with this exercise.

Exercise 2 — Waist Twists:
With your hands relaxed at your sides and with feet a shoulder-width apart, simply start swinging your arms right then left, patting both hands on your lower back as they reach around.
This will massage the kidneys. Be sure not to swing or pat too hard, just in a relaxed easy motion! Breathe naturally and relax.
Simply do a count of 10, and then relax.  Then move onto the next exercise.

Exercise 3 — Knee Bends:
Do some gentle, relaxed knee bends. If you have knee or back issues it is best to do them with the assistance of a chair, table or desk.
Stand in a relaxed shoulder-width position and place your hands on the support. Tighten your stomach muscles and exhale while bending your knees and going down as far as you can without falling or straining your knees.  Inhale while standing up. Do 10 of these to finish this quick exercise circuit.

The complete series of these three simple exercises only takes about two minutes to complete. Initially, try to do the exercises three times each day.

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How to Treat A Migraine

A migraine is a common type of headache that may occur with symptoms such as nausea, vomiting, or sensitivity to light. In many people, a throbbing pain is felt only on one side of the head. 

About two thirds of migraine sufferers cannot function at a normal level when they get a migraine attack. You should see a doctor if your headaches interfere with work or family life, if headaches are getting worse, or if you take medication on a daily basis for headache.

Below are 10 simple solutions to ease your migraine pain, but are not intended as substitutes for the advice of a doctor.

Steps

1. 1
   Get a good night's sleep. Changes in sleep patterns, changing shifts, and jet lag can trigger migraines. Try to maintain a regular schedule and get up and go to bed at the same time every  day.
2. 2
   Lie down, put an ice pack wrapped in a towel or a cold compress on your throbbing head to soothe swollen, pulsing blood vessels until the pain subsides.
3. 3
   If you don't want to put a cold compress on your head to relieve the pain, soak one or both of your hands in ice water for as long as you can tolerate it. While your hands are in the water, ball them into fists and open and close them repeatedly. It can have the same effect as a compress on your heart
4. 
   
5. 5
   Keep the room dark. Light sometimes aggravates migraine symptoms, lie down in a dark room.
6. 6
   Do not skip meals. Skipping meals can trigger a migraine attack. If you can, eat smaller meals throughout the day or be sure to eat three meals.
7. 7
   Take note of what you eat. Certain foods triggers a migraine attack in about ten percent of migraine sufferers. It can take from 30 minutes to 12 hours for a food to cause a reaction. If you get a migraine, think back to what you ate in that time frame and try eliminating some of those foods from your diet.
8. 8
   Take riboflavin. Studies have shown that taking 400 milligrams a day of riboflavin can help eliminate migraines.
9. 9
   Spice it up. The hot ingredient in red pepper, capsaicin, is a terrific painkiller and may help those who have migraines feel better during an attack. You do not need to include red pepper in all your meals. You can buy cayenne pepper capsules in health food stores.
10. 10
    Try not to sleep late on weekends. Though it might seem like a reward to relax and sleep in, giving yourself that letdown after stress is a common trigger. Waking up late can also trigger a migraine by changing your normal sleep pattern and may cause you to miss breakfast which also triggers a migraine. If you really must sleep late on the weekends, try sleeping with a tiny bit of your window open to let air in.
11. 11
    If you're prone to vomiting during migraines, keep a can of Campbell's Chicken Broth upside down in your refrigerator. Really. After you're finished in the bathroom, take out the can, turn it right-side up, open, pour out the broth (leave the fat stuck to the top), and drink it once you're able. Replaces needed electrolytes, etc., helps relieve the weakness and general malaise. Don't know why Campbell's works better than any other brand, but it does.
12. 12
    Sometimes a bath helps. Take a bath in your bathroom with the lights off. Soak yourself face down (don't forget to come up for air) and just try and relax your body.
13. 13
    In some cases, low levels of the hormone progesterone appear to increase the frequency and severity of migraines. If you are a woman, and your migraines occur more often in the 2 weeks before menses, be suspicious and ask your doctor to check your progesterone levels (note: many doctors are unaware of this link, but if your levels are found to be low, they may be willing to prescribe supplementation). Progesterone is safe enough to be sold without prescription (Progest cream is a good brand), and it's worth a try, but some migraine sufferers require a higher dose than the non-prescription cream can provide. There are even occasional reports that a much smaller dose of progesterone can help relieve migraines in men (no studies done, though). More information on progesterone supplementation can be found at How to Get Through PMS. WARNING: Provera is NOT the same as natural progesterone and has been known to INCREASE migraine symptoms; if you are going to try progesterone make sure it IS progesterone (Progest, Prometrium, or compounded progesterone are; Provera, medroxyprogesterone, or birth control pills are NOT).
14. 14
    Use acupressure to momentarily relieve pain; tap three times on your temple, your shoulder and then the inside of your wrist. Repeat.

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14 Simple Ways to Super Charge Your Brain

Have you ever felt exasperated when you bumped into someone at thestore but absolutely couldn't remember their name? Sure, it happens to all ofus.

Despite being the strongest computer on the planet, our brains dolapse. It's hard to blame them really. As humans, we spend much of or existencestuffing our brains withstuff. Some stuffis worthless, some of it's meaningful, some of it, well, it's just stuff andthere is an endless amount of it.

No matter how powerful our brainsare, they need recuperation time, to be kept in shape, and even an occasionalcharge. Think of it as a tune up for your brain. Skipping brain maintenance isas silly as the person wandering the parking garage because they forgot wherethey parked. Is that you? Are you that person? Sure. We all are at some point.No worries, there is hope.

Now I am not a brain surgeon and I am notgoing to suggest you do anything surgical or dangerous. I am however an astutestudent of human behavior, so I always look for simple ways to super charge mybrain.

Here are some things you can begin doing as soon as today to beginthe great brain tune up.

EatAlmonds
Almond is believed to improve memory. If a combinationof almond oil and milk is taken together before going to bed or after gettingup at morning, it strengthens our memory power. Almond milk is preparedby crushing the almonds without the outer cover and adding water and sugar toit.

Drink AppleJuice
Research from the University of Massachusetts Lowell (UML)indicates that apple juice increases the production of the essentialneurotransmitter acetylcholine in the brain, resulting in an increased memorypower.

Sleepwell
Research indicates that the long-term memory is consolidatedduring sleep by replaying the images of the experiences of the day. Theserepeated playbacks program the subconscious mind to store these images andother related information.

Enjoy simplePleasures
Stress drains our brainpower. A stress-ridden mindconsumes much of our memory resources to leave us with a feeble mind. Make ahabit to engage yourself in few simple pleasures everyday to dissolve stressfrom your mind. Some of these simple pleasures are good for your mind, bodyand soul.

Enjoy music you love
Play with your children
Hug a stranger
Appreciate others
Run few miles a day, bike or swim
Start a blogTake a yoga class or Total wellness routine

Fast for aday
Fasting cleans and detoxifies our body. It is known fact thatheavy food not only causes stress on our digestive system but also drains ourbrainpower. Fasting relieves toxic emotions such as anger, grief, worry, andfears - before they accumulate and cause disease. By cleansing toxic emotions,fasting strengthens metal clarity with increases memory, concentration,creativity and insight.
Exerciseyour mind
Just as physical exercise is essential for a strong body,mental exercise is equally essential for a sharp and agile mind. Have younoticed that children have far superior brainpower than an adult does?Children have playful minds. A playful mind exhibits superior memory power.Engage in some of the activities that require your mind to remain active andplayful.

Play scrabble or crossword puzzle
Volunteer
Interact with others
Start a new hobby such as blogging, reading, painting, bird watching
Learn new skill or a language

PracticeYoga or Meditation
Yoga or Meditation relives stress.Stress is a known memory buster. With less stress, lower blood pressure,slower respiration, slower metabolism, and released muscle tension follows.All of these factors contribute significantly towards increases in ourbrainpower.

Reduce Sugarintake

Sugar is a non-food. It’s a form of carbohydrate thatoffers illusionary energy, only to cause a downhill slump once the initialburst has been worn off. Excess intake of sugar results in neurotic symptoms.Excess sugar is known to cause claustrophobia, memory loss and other neuroticdisorders. Eat food without adding sugar. Stay away from sweet drinks orexcess consumption of caffeine with sugar.

Eat wholewheat

The whole wheat germs contain lecithin. Lecithin helps easethe problem of the hardening of the arteries, which often impairs brainfunctioning.

Eat a lightmeal in the night
A heavy meal at night causes tossing and turningand a prolonged emotional stress while at sleep. It’s wise to eat heavy mealduring the day when our body is in motion to consume the heavy in-take. Eatinga light meal with some fruits allows us to sleep well. A good night sleepstrengthens our brainpower.
Developimagination
Greeks mastered the principle of imagination andassociation to memorize everything. This technique requires one to develop avivid and colorful imagination that can be linked to a known object. If youinvolve all your senses - touching, feeling, smelling, hearing and seeing inthe imagination process, you can remember greater details of the event.
Sex
Oursexual imagination often empowers our ability to daydream, which strengthensour brainpower with greater imagination, visualization andassociation.

Control yourtemper
Bleached food, excess of starch or excess of white bread canlead to nerve grating effect. This results in a violent and some timedepressive behavior. Eat fresh vegetables. Drink lots of water and meditate orpractice yoga to relieve these toxic xemotions of temper and violent moodswings.
vTake VitaminB-complex[/b]
Vitamin B-complex strengthens memory power. Eat food andvegetables high in Vitamin B-complex. Stay away from the starch food or whitebread, which depletes the Vitamin B-complex necessary for a healthymind.

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15 Spectacular tricks to teach your body

A Healthy body is a vessel for a Healthy mind ...

Similarly a smart mind handles the body smartly

Some tricks that you can learn to bring your body into

harmony based on sound medical principles ...

   

 

1.) If you've got an itch in your throat,

     scratch your ear. When the nerves in the ear get   

    stimulated, they create a reflex in the throat that

    causes a muscle spasm, which cures the itch.

 

2.) Having trouble hearing someone at a party or on the

     phone? Use your right ear…

     it's better at picking up rapid speech. 

     But, the left is better at picking up music tones.

 

3.) If you need to relieve yourself BADLY,

     but you're not anywhere near a bathroom,

     fantasize about RELATIONS. 

     That preoccupies your brain and distracts it.

 

4.) Next time the doctor's going to give you an injection,

     COUGH as the needle is going in.

    The cough raises the level of pressure in your spinal

    canal, which limits the pain sensation as it tries to

    travel to your brain.

 

5.) Clear a stuffed nose or relieve sinus pressure

     by pushing your tongue against the roof of your mouth…

     then pressing a finger between your eyebrows.

     Repeat that for 20 seconds…it causes the vomer bone

     to rock, which loosens your congestion

     and clears you up.

 

6.) If you ate a big meal and you're feeling full

     as you go to sleep, lay on your left side.  

     That'll keep you from suffering from acid reflux…

     it keeps your stomach lower than your esophagus,

     which will help keep stomach acid from

     sliding up your throat.

 

7.) You can stop a toothache by rubbing ice on the back

     of your hand, on the webbed area between your thumb

     and index finger.  The nerve pathways there

     stimulate a part of the brain that blocks pain signals 

     from your mouth.

 

8.) If you get all messed up on liquor, and the room

     starts spinning, put your hand on something stable. 

     The reason: Alcohol dilutes the blood in the part of

     your ear called the cupula, which regulates balance.

                     Putting your hand on something stable

     gives your brain another reference point,

     which will help make the world stop spinning.

 

9.) Stop a nose bleed by putting some cotton on your

     upper gums…right behind the small dent below your

     nose…and press against it hard. 

     Most of the bleeding comes from the cartilage wall

     that divides the nose, so pressing there helps

     get it to stop.

 

10.) Nervous? 

       Slow your heart rate down by blowing on your thumb.

       The vagus nerve controls your heart rate,

       and you can calm it down by breathing.

 

11.) Need to breathe underwater for a while??? 

       Instead of taking a huge breath, HYPERVENTILATE

       before you go under, by taking a bunch of short breaths.

       That'll trick your brain into thinking it has more oxygen,

       and buy you about 10 extra seconds.

 

12.) You can prevent BRAIN FREEZE by pressing your

       tongue flat against the roof of your mouth, covering

       as much surface area as possible.

       Brain freeze happens because the nerves in the roof of

       your mouth get extremely cold, so your brain thinks

       your whole body is cold.

       It compensates by overheating…which causes your

       head to hurt. By warming up the roof of your mouth,

       you'll chill your brain and feel better.

 

13.)  If your hand falls asleep, rock your head

        from side to side. 

        That'll wake your hand or arm up in less than a minute.  

        Your hand falls asleep because of the nerves in your

        neck compressing…

        so loosening your neck is the cure. 

 

        If your foot falls asleep, that's governed by nerves

        lower in the body, so you need to stand up and walk

        around.

 

14.) Finally, this one's totally USELESS, but a nice trick. 

       Have someone stick their arm out to the side,

       straight, palm down.

       Press down on his wrist with two fingers. 

       He'll resist, and his arm will stay horizontal. 

      Then, have him put his foot on a surface that's half an

      inch off the ground, like a stack of magazines,

      and do the trick again. Because his spine position is

      thrown off, his arm will fall right to his side,

      no matter how much he tries to resist.

 

15.)  Got the hiccups? 

        Press thumb and second finger over your eyebrows

        until the hiccups are over - usually shortly.

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5 Surprising Signs of an Unhealthy Heart

We've all read the signs of a heart attack listed on posters in the hospital waiting room. But what if there were other, earlier signs that could alert you ahead of time that your heart was in trouble?

It turns out there are. Researchers have done a lot of work in recent years looking at the signs and symptoms patients experienced in the months or even years leading up to a heart attack. "The heart, together with the arteries that feed it, is one big muscle, and when it starts to fail the symptoms can show up in many parts of the body," says cardiologist Jonathan Goldstein of St. Michael's Medical Center in Newark, New Jersey. Here are five surprising clues that your heart needs checking out. Any of these signs -- and particularly two or more together -- is reason to call your doctor for a workup, says Goldstein.

1. Neck Pain

Feel like you pulled a muscle in the side of your neck? Think again, especially if it doesn't go away. Post-heart attack, some patients remember noticing that their neck hurt and felt tight, a symptom they attributed at the time to muscle strain. People commonly miss this symptom because they expect the more dramatic acute pain and numbness in the chest, shoulder, and arm. Women in particular are less likely to experience heart pain that way, and more likely to feel twinges of pain and a sensation of tightness running along the shoulder and down the neck, says Margie Latrella, an advanced practice nurse in the Women's Cardiology Center in New Jersey and coauthor of Take Charge: A Woman's Guide to a Healthier Heart (Dog Ear, 2009). The pain might also extend down the left side of the body, into the left shoulder and arm.

Why it happens:

Nerves from damaged heart tissue send pain signals up and down the spinal cord to junctures with nerves that extend out into the neck and shoulder.

What distinguishes it:

The pain feels like it's radiating out in a line, rather than located in one very specific spot. And it doesn't go away with ice, heat, or muscle massage.

2. Sexual problems

Having trouble achieving or keeping erections is common in men with coronary artery disease, but they may not make the connection. One survey of European men being treated for cardiovascular disease found that two out of three had suffered from erectile dysfunction for months or years before they were diagnosed with heart trouble. Recent studies on the connection between ED and cardiovascular disease have been so convincing that doctors now consider it the standard of care to do a full cardiovascular workup when a man comes in complaining of ED, according to cardiologist Goldstein says. "In recent years there's been pretty clear evidence that there's a substantially increased risk of heart attack and death in patients with erectile dysfunction," Goldstein says.

Why it happens:

Just as arteries around the heart can narrow and harden, so can those that supply the penis. And because those arteries are smaller, they tend to show damage much sooner -- as much as three to four years before the disease would otherwise be detected.

What distinguishes it:

In this case, the cause isn't going to be immediately distinguishable. If you or your partner has problems getting or maintaining an erection, that's reason enough to visit your doctor to investigate cardiovascular disease as an underlying cause. "Today, any patient who comes in with ED is considered a cardiovascular patient until proven otherwise," says Goldstein.

3. Dizziness, faintness, or shortness of breath.

More than 40 percent of women in one study published in Circulation: Journal of the American Heart Association, reported having experienced shortness of breath in the days before a heart attack. You might feel like you can't breathe, or you might feel dizzy or faint, as you would at high altitude. If you can't catch your breath while walking upstairs, vacuuming, weeding the garden, or doing other activities that previously caused you no trouble, this is a reason to be on the alert.

Why it happens:

Not enough blood is getting through the arteries to carry sufficient oxygen to the heart. The heart muscle pain of angina may also make it hurt to draw a deep breath. Coronary artery disease (CAD), in which plaque builds up and blocks the arteries that feed the heart, prevents the heart from getting enough oxygen. The sudden sensation of not being able to take a deep breath is often the first sign of angina, a type of heart muscle pain.

What distinguishes it:

If shortness of breath is caused by lung disease, it usually comes on gradually as lung tissue is damaged by smoking or environmental factors.

If heart or cardiovascular disease is the cause, the shortness of breath may come on much more suddenly with exertion and will go away when you rest.

4. Indigestion, nausea, or heartburn

Although most of us expect pain from any condition related to the heart to occur in the chest, it may actually occur in the abdomen instead. Some people, particularly women, experience the pain as heartburn or a sensation of over-fullness and choking. A bout of severe indigestion and nausea can be an early sign of heart attack, or myocardial infarction, particularly in women. In one study, women were more than twice as likely as men to experience vomiting, nausea, and indigestion for several months leading up to a heart attack.

Why it happens:

Blockages of fatty deposits in an artery can reduce or cut off the blood supply to the heart, causing what feels like tightness, squeezing, or pain -- most typically in the chest but sometimes in the abdomen instead. Depending on which part of your heart is affected, it sends pain signals lower into the body. Nausea and light-headedness can also be signs that a heart attack is in progress, so call your doctor right away if the feeling persists.

What distinguishes it:

Like all types of angina, the abdominal pain associated with a heart problem is likely to worsen with exertion and get better with rest. Also, you're likely to experience repeated episodes, rather than one prolonged episode as you would with normal indigestion or food poisoning.

5. Jaw and ear pain

Ongoing jaw pain is one of those mysterious and nagging symptoms that can have several causes but can sometimes be a clue to coronary artery disease (CAD) and impending heart attack. The pain may travel along the jaw all the way to the ear, and it can be hard to determine which it's coming from, says cardiovascular nurse Margie Latrella. This is a symptom doctors have only recently begun to focus on, because many patients surveyed post-heart attack report that this is one of the only symptoms they noticed in the days and weeks leading up to the attack.

Why it happens:

Damaged heart tissue sends pain signals up and down the spinal cord to junctures with nerves that radiate from the cervical vertebrae out along the jaw and up to the ear.

What distinguishes it:

Unlike the jaw pain caused by temporomandibular joint disorder (TMJ), tooth pain, or ear infection, the pain doesn't feel like it's in one isolated spot but rather like it's radiating outward in a line. The pain may extend down to the shoulder and arm -- particularly on the left side, and treatments such as massage, ice, and heat don't affect it.

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20 Pain Cures You Can Find in Your Kitchen

20 Pain Cures You Can Find in Your Kitchen

Make muscle pain a memory with ginger

When Danish researchers asked achy people to jazz up their diets with ginger, it eased muscle and joint pain, swelling and stiffness for up to 63 percent of them within two months. Experts credit ginger's potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.

Cure a toothache with cloves

Got a toothache and can't get to the dentist? Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.

Heal heartburn with cider vinegar

Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. "Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain," explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.

Erase earaches with garlic

Painful ear infections drive millions of Americans to doctors' offices every year. To cure one fast, just place two drops of warm garlic oil into your aching ear twice daily for five days. This simple treatment can clear up ear infections faster than prescription meds, say experts at the University of New Mexico School of Medicine. Scientists say garlic's active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to dozens of different pain-causing bacteria. To whip up your own garlic oil gently simmer three cloves of crushed garlic in a half a cup of extra virgin olive oil for two minutes, strain, then refrigerate for up to two weeks, suggests Teresa Graedon, Ph.D., co-author of the book, Best Choices From The People's Pharmacy. For an optimal experience, warm this mix slightly before using so the liquid will feel soothing in your ear canal.

Chase away joint and headache pain with cherries

Latest studies show that at least one in four women is struggling with arthritis, gout or chronic headaches. If you're one of them, a daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today's painkillers, say researchers at East Lansing's Michigan State University. Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. "Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain," explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University. His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.

Fight tummy troubles with fish

Indigestion, irritable bowel syndrome, inflammatory bowel diseases...if your belly always seems to be in an uproar, try munching 18 ounces of fish weekly to ease your misery. Repeated studies show that the fatty acids in fish, called EPA and DHA, can significantly reduce intestinal inflammation, cramping and belly pain and, in some cases, provide as much relief as corticosteroids and other prescription meds. "EPA and DHA are powerful, natural, side effect-free anti-inflammatories, that can dramatically improve the function of the entire gastrointestinal tract," explains biological chemist Barry Sears, Ph.D., president of the Inflammation Research Foundation in Marblehead, MA. For best results, look for oily fish like salmon, sardines, tuna, mackerel, trout and herring.

Prevent PMS with yogurt

Up to 80 percent of women will struggle with premenstrual syndrome and its uncomfortable symptoms, report Yale researchers. The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month. But snacking on 2 cups of yogurt a day can slash these symptoms by 48 percent, say researchers at New York's Columbia University. "Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux," explains Mary Jane Minkin, M.D., a professor of gynecology at Yale University.

Tame chronic pain with turmeric

Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin, ibuprofen or naproxen, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That's because turmeric's active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle 1/4 teaspoon of this spice daily onto any rice, poultry, meat or vegetable dish.

End endometrial pain with oats

The ticket to soothing endometriosis pain could be a daily bowl of oatmeal. Endometriosis occurs when little bits of the uterine lining detach and grow outside of the uterus. Experts say these migrating cells can turn menstruation into a misery, causing so much inflammation that they trigger severe cramping during your period, plus a heavy ache that drags on all month long. Fortunately, scientists say opting for a diet rich in oats can help reduce endometrial pain for up to 60 percent of women within six months. That's because oats don't contain gluten, a trouble-making protein that triggers inflammation in many women, making endometriosis difficult to bear, explains Peter Green, M.D., professor of medicine at Colombia University.

Soothe foot pain with salt

Experts say at least six million Americans develop painful ingrown toenails each year. But regularly soaking ingrown nails in warm salt water baths can cure these painful infections within four days, say scientists at California's Stanford University. The salt in the mix naturally nixes inflammation, plus it's anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected foot area for 20 minutes twice daily, until your infection subsides.

Prevent digestive upsets with pineapple

Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California's Stanford University. That's because pineapple is natually packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine, say USDA researchers.

Relax painful muscles with peppermint

Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren't properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician's Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves -- a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler.

Give your back some TLC with grapes

Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That's great news because your back's vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue, says Stengler.

Wash away pain injuries with water

Whether it's your feet, your knees or your shoulders that are throbbing, experts at New York's Manhattan College, say you could kick-start your recovery in one week just by drinking eight 8-ounce glasses of water daily. Why? Experts say water dilutes, and then helps flush out, histamine, a pain-triggering compound produced by injured tissues. "Plus water is a key building block of the cartilage that cushions the ends of your bones, your joints' lubricating fluid, and the soft discs in your spine," adds Susan M. Kleiner, Ph.D., author of the book, The Good Mood Diet. "And when these tissues are well-hydrated, they can move and glide over each other without causing pain." One caveat: Be sure to measure your drinking glasses to find out how large they really are before you start sipping, she says. Today's juice glasses often hold more than 12 ounces, which means five servings could be enough to meet your daily goal.

Heal sinus problems with horseradish

Latest studies show sinusitis is the nation's number one chronic health problem. And this condition doesn't just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.

Beat bladder infections with blueberries

Eating 1 cup of blueberries daily, whether you opt for them fresh, frozen or in juice form, can cut your risk of a urinary tract infection (UTIs) by 60 percent, according to researchers at New Jersey's Rutgers University. That's because blueberries are loaded with tannins, plant compounds that wrap around problem-causing bacteria in the bladder, so they can't get a toehold and create an infection, explains Amy Howell, Ph.D. a scientist at Rutgers University.

Heal mouth sores with honey

Dab painful canker and cold sores with unpasteurized honey four times daily until these skin woes disappear, and they'll heal 43 percent faster than if you use a prescription cream, say researchers at the Dubai Specialized Medical Center in the United Arab Emirates. Raw honey's natural enzymes zap inflammation, destroy invading viruses and speed the healing of damaged tissues, say the study authors.

Fight breast pain with flax

In one recent study, adding 3 tablespoons of ground flax to their daily diet eased breast soreness for one in three women within 12 weeks. Scientists credit flax's phytoestrogens, natural plant compounds that prevent the estrogen spikes that can trigger breast pain. More good news: You don't have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.

Cure migraines with coffee

Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.

Tame leg cramps with tomato juice

At least one in five people regularly struggle with leg cramps. The culprit? Potassium deficiencies, which occur when this mineral is flushed out by diuretics, caffeinated beverages or heavy perspiration during exercise. But sip 10 ounces of potassium-rich tomato juice daily and you'll not only speed your recovery, you'll reduce your risk of painful cramp flare-ups in as little as 10 days, say UCLA researchers.

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