Eat More Fiber

I’m sure that you’ve heard this before, but one of the leading constipation causes is not getting enough fiber in your diet.  Adults should be taking in between 20-35 grams a day.  Are you?  If not, here’s some easy ways to get it in:

High-Fiber Bran Cereal

Want to know how to relieve constipation?  Start your morning off right with a bowl of high-fiber cereal.  Some cereals can provide as much as 14 grams of fiber.  That’s half of the fiber that you’ll need for the day.  Why’s it work?  Insoluble fiber bulks up the stool and causes it to move a bit faster through your system.  However, if you’re not used to eating this much fiber in one sitting, then start off with a ½ serving of the cereal.  Unfortunately, this constipation remedy may cause some gas, bloating and cramps for those not accustomed to fiber-rich foods.

Dried Beans, Figs, Oatmeal & Pears

The importance of these foods are that they are rich in soluble fiber.  While insoluble fiber adds bulk to the stool, soluble fiber makes stool soft, allowing it to pass quickly and fluidly through your digestive tract.

Prunes

This is one of the oldest home remedies for constipation out there.  It has stood the test of time because it works.  Not only are prunes loaded with fiber, but they also contain dihydroxyphenyl isatin, which stimulates intestinal contractions.

Raisins

Again, these guys are high in fiber, but an added benefit is that they are rich in tartaric acid, which acts as a natural laxative.  Did you know that a recent study showed that eating 1 small box of raisins a day will cause your food to hit your digestive tract twice as fast?  Raisins are not only a great constipation remedy, but also a preventative.

Flax Seeds

Powdered flax seeds used to only be found in health food stores, but word has spread about the benefits of these ground seeds and now they’re available almost everywhere.  Taking a tablespoon 2-3 times a day is an effective constipation remedy.  Why’s it work?  Flax seeds are rich in omega-3 fats and very high in fiber.

As you take in more fiber, it’s extremely important to take in more water, as well.  Fiber absorbs the water in your system and not replacing it will cause your stool to become hard and difficult to pass.  Be sure to drink at least 8 glasses a day.

Sip Your Way To Constipation Relief

Caffeine

Most coffee drinkers know the power of a hot cup of coffee in the morning to help move things along.  If you’re feeling constipated, try a cup.  Why’s it work?  The caffeine in coffee will loosen your bowels.  By stimulating the colon and loosening the bowels, a strong cup of coffee is one of the quickest and most effective constipation treatments.  A word to the wise:  Don’t overdo it.  Caffeine is also a diuretic, which will cause fluid loss.

Lemon

Lemon is a natural laxative, so if you don’t like the taste of coffee, add some lemon juice to hot water and sip a cup first thing in the morning to help get back on schedule.

More Constipation Remedies

Move It To Move It

Get up and get moving!  Why’s it work?  Exercise helps your food move through your bowel more quickly.  Go for a brisk walk when constipation has you down.

Acupressure

Believe it or not, there’s an acupressure point on your body that aids in and stimulates digestion.  Here’s what to do to relieve constipation:  On the back of your forearm, find the point that is 4 finger-widths above your wrist.  Using your thumb, apply pressure for 2 minutes every day.

Castor Oil

There’s a reason why castor oil is known as a treatment for constipation.  It works.  Take it on an empty stomach and in about 8 hours, you should get some relief.  Why’s it work?  There’s a component in the oil that stimulates both the small and large intestine.

Senna

If all else fails, try this natural laxative that works by stimulating the intestinal tract.  It can cause cramps and diarrhea, but it will definitely get things moving.  You can find it in a number of over-the-counter laxatives at your local drug store or grocery.

When To Call The Doctor

Constipation usually clears up on it’s own.  However, if you’ve tried these constipation home remedies and after a couple of weeks, it still persists, you may need to call the doctor.  The constipation could just be a symptom of a more serious condition.  Also, if your constipation is accompanied by a fever, cramps and severe abdominal pain, then it’s time to make an appointment to see what’s going on.

What Are Cold Sores?

Usually caused by the herpes simplex 1 virus, these sores typically appear on the lip, although, sometimes they can pop up in the mouth or throat, as well.  The cold sore is painful, fluid-filled and looks like a blister.  After you’ve had your first outbreak, you can usually feel them “coming on”.  A tingling sensation around your mouth usually signals that a cold sore will appear within the next couple of days.

Here are some effective home remedies for cold sores that will not only shorten the healing time, but may be able to keep you from having to deal with future outbreaks entirely.

Cold Sore Remedies

From Your Fridge

Ice

By applying ice directly to the sore, you will relieve some of the painful swelling.  If you catch the sore at the tingling, oncoming stage, there’s a good chance that icing it will keep it from becoming larger.

Yogurt

Why’s it work?  If you eat a brand of yogurt that contains a live bacteria named acidophilus, studies have shown that the bacteria will keep the virus from growing.

From The Drugstore

Aspirin

Aspirin is great for relieving the pain of cold sores, but there’s another, more important benefit to this cold sore remedy:  Studies have shown that an aspirin a day will cut the healing time in half.

Abreva

This over-the-counter cold sore remedy works well because it contains docosanol.  This ingredient works by protecting the healthy cells from being affected by the virus.  It is most effective if taken when you feel a cold sore coming on, but it will also dramatically shorten the healing time, reducing it to a day or 2, making it a very effective cold sores treatment.

Petroleum Jelly

After the sore gets crusty, use petroleum jelly to keep it from cracking and bleeding.  Always remember to use a fresh cotton swab to apply it, though.  Using your fingers could contaminate the jar.

Quercetin

You can find this plant pigment at most drugstores and health food stores.   Divide up 1000 milligrams into 2-3 doses and  let the immune-boosting properties speed up the healing.

Echinacea

This is another great immune-booster.  Take 300 milligrams 4 times a day during a cold sore outbreak and let your immune system fight off the herpes simplex 1.

An Ounce of Prevention…

Lemon Balm

Look for lemon balm ointment at your local health-food store.  This stuff contains essential oils that inhibit the growth of the virus.  Studies have shown that using lemon balm daily will not only cut down on the number of outbreaks that you experience, but it may stop outbreaks completely.

Don’t Pass It On

Cold sores are very contagious.  Don’t kiss your partner while sores are present.  To take it a step farther, don’t reuse washcloths, towels, glasses or toothbrushes while someone in the house is having an outbreak.

Zinc

Take 15 milligrams of zinc every day.  Zinc boosts your immune system and has also been shown to block the replication of the virus.

Your Toothbrush

• First, make sure that you replace your toothbrush after an outbreak!

• Another way to prevent future attacks would be to keep your toothbrush dry in between uses.  A moist toothbrush is a great place for the virus to breed and multiply.

• Don’t store it in a closed container.  Ideally, place it on a shelf that will expose it to both air and sunlight.

When To Call The Doctor

If the sore is followed by a fever, swollen glands or flu-like symptoms, call your doctor.  Also, if you tend to have more than 4 or more outbreaks a year, you may need a prescription antiviral, such as Zovirax.

Change Your Sleeping Position

Become a side sleeper. Why’s it work?  Well, when you sleep on your back, your tongue and soft palate will rest on the back of your throat, effectively blocking your airway, thus causing you to snore.  By flipping onto your side, you will keep your airway open and the snoring will stop.  If you don’t think that you’ll be able to stay on your side all night, here’s a trick:  Sew a little pocket on the back of your t-shirt or pajama top and tuck a tennis ball inside.  When you roll over onto it, you’ll be sure to find your side again.

Get Your Head Up

Prop a few extra pillows under your head to stop snoring. This works wonders because when you’re lying flat, tissues in your throat have a way of falling into your air passages, which causes the snoring to start up.

Elevate the head of your bed. Another way to get your head up (and keep it there) is to put a few boards under the legs at the head of your bed.  By raising the legs at the top of your bed, you will start each night in a better sleep position automatically.

If Snoring Is Because Of Nasal Congestion

Sometimes we snore because we’re congested because of colds and allergies.  Inflamed nasal tissues and the extra mucus that comes with colds, interfere with air flow, which in turn causes us to snore.

Take An Antihistamine

If you suspect that you are snoring because of nasal congestion, by all means take an over-the-counter antihistamine before bed.

Nasal Strips

Using nasal strips is also one of the great snoring cures.  They lift open the nostrils, again causing the air to flow freely.

Peppermint Mouthwash

If you suspect that the snoring is temporary due to a cold, then gargling with a peppermint mouthwash will do the trick.  Why’s it work?  The peppermint will shrink the lining of your nose and throat.

More Snoring Remedies

Get A Humidifier

Dry air is the culprit in a lot of snoring cases.  An easy way to remedy the situation would be to make the air in your bedroom more humid, so that your nasal passages stay moist.

Watch The Alcohol

Stop drinking alcohol at least 3 hours before bed.  Why?  Because alcohol causes the muscles of your mouth and throat to relax, thus causing interference with your airway.

Lose A Few

Excess weight constricts the upper airway, so losing as little as 10% of your body weight will go a long way in curing your snoring problem.

When To Call The Doctor

If you’re a very loud snorer who finds themselves not breathing for short periods of time during sleep, there’s a good chance that you have sleep apnea.  This is a potentially dangerous problem that needs not be left untreated.  Other signs that there is a more serious problem than waking your spouse, is if you wake up with headaches or if you find yourself sleepy during the day, every day.