6 reasons you should drink lemon grass tea everyday

• Sipping lemon grass tea doesn't just refresh you but also cleanses your body, promoting proper functioning of all organs and keeping various ailments at bay. Children, however, should not consume lemon grass tea or milk without consulting a doctor. 
  
  

  
  
  
  1.Good for kidneys and liver: 
  
  The diuretic properties and of lemongrass help the body in releasing the toxins from the body thus helping in proper functioning of the kidneys and liver suggests a study published in the Journal of Applied Pharmaceutical Science on the comparative study on the Antimicrobial activities of the Ethanolic extracts of Lemon grass . Frequent urination also helps in flushing out the accrued fats and maintaining proper digestion.
  
  
  2.Cough and cold: 
  
  A cup of lemon grass tea or inhaling lemon grass steam can help ward off cough and cold. The antibacterial and antimicrobial properties of lemon grass help in coping against the ailments. Lemon grass oil can be used for relieving headaches too.  
  
  
  3.Arthritis: 
  
  The anti-inflammatory properties of lemon grass help in suppressing enzymes that cause inflammation in joints during arthritis, and thus help in relieving pain. Lemon grass oil can be mixed with coconut oil and applied on joints. Sipping lemon grass tea is also beneficial for arthritis. 
  
  
  4. Digestion:
  
   The antimicrobial properties of lemon grass help in relieving gastroenteritis. Its antiseptic compounds kill the bacteria, thereby reducing flatulence, stomach cramps, constipation or heartburn. 
  
  
  5.Skin:
  
   Lemon grass is rich in Vitamin A and hence very helpful for skin troubles. The antiseptic and astringent properties of lemon grass help reduce acne, pimples and are effective even for psoriasis. Sipping lemon grass tea is the best way to cleanse body and skin. You can also dilute lemon grass in body oil and use it to keep bad odour away. 
  
  
  6.Cancer: 
  
  Studies have indicated that citral, one of the components of lemon grass helps prevent the growth of hepatic cancer cells. Thus, lemon grass shows promising results in preventing skin or breast cancer.
  
  
  
  
  
  
  
  
  
  

Ayurvedic Herbs List For Preventing Hair Loss

 

Ayurvedic herbs help improve blood circulation, disinfect your scalp and stimulate hair growth. Here’s a list of ayurvedic herbs for preventing hair loss and help aid hair growth.

Ayurvedic Herbs For Hair Loss

 

1. Yasthimadhu extracts: Prevents hair loss.

2. Horsetail: Best source of silica and helps keep hair strong and shiny.

3. Ayurvedic tonics like Narasimha rasayanam, Chyavana prasam are effective for improving hair growth.

4. Bhringaraaja (Eclipta Prostrata): Promotes hair growth on the head and reverses balding and premature graying. It helps to calm the mind promotes sound sleep.

5. Brahmi (Bacopa monnieri, waterhyssop, thyme-leafed gratiola, water hyssop, Indian pennywort): Used along with curd it makes an excellent hair pack.

6. Amla: Indian gooseberry is packed with Vitamin C and loaded with antioxidants. In powdered form it can be mixed with henna, brahmi powders along with curd to make a great hair pack.

7. Neem: A natural remedy against dandruff and lice and has blood purifying abilities. Use in powdered form with coconut oil or curd to massage scalp.

8. Ritha (Sapindus mukorossi): Natural soap nuts that can be used for cleaning hair without stripping off the natural oils. Use in powdered form to massage scalp and wash off thoroughly.

9. Ashwagandha (Withania Somnifera, Indian Ginseng, Poison gooseberry, Winter cherry): Weakened immune system is one of the factors for hair loss. It makes you feel energized and healthier. It increases vigor and helps regrow lost hair.

10. Aromatic Jatamansi (Spikenard, Muskroot): A common name for this herb in ayurvedic medicine is Muskroot or the Indian Spikenard. It has the power to remove blood impurities as well as give a glowing complexion. You can either consume it in the form of capsule (sticking to not more than 6mgs) or applying it directly on the scalp.

11. Methi (Fenugreek): Methi is a commonly used herb in our households, an excellent remedy for hair growth. Grind some slightly dry roasted methi, make a paste of it in warm water depending on hair length and keep it on for 20 minutes before washing off.

12. Baheda/Vibhitak (Beleric Myrobala): A superb hair vitaliser.

13. Kuth/Costus (Saussurea costus): Remove bald spots. To get hair growth in bald spots, mix it with coconut oil and rub on the spot for two-three minutes. Then apply Mahabhringraj oil and keep for about an hour. Wash this off with an herbal shampoo.

 

Top Four Ayurveda Brain Tonic Herbs: Enhance your Brain Powers Naturally

In this age of day-by-day increasing mental stress, strain and cut-throat competition, we are finding it more and more difficult to cope with the pressures of day to day life. Ayurveda claims at not only increasing the powers of the brain but also at keeping the mental diseases away, along with helping to cure them desirably. It is believed that a number of the diseases have their root in the brain of an individual. That is one of the reasons why the number of psychological and neurological cases is on the increase.

Ayurveda Dosha Healing and Mental Balance 

 According to Ayurveda text, the balance of the three body humors viz. air, fire and phlegm or the Vata, Pitta and Kapha doshas when gets disturbed, tends to manifest itself both in somatic as well as psychic spheres.

• Vitiation of the Vata dosha destroys mental sense and gives rise to grief and infatuation.
• When the Pitta dosha or the fire humor of the body gets aggravated beyond its normal limits, may lead to mental states of fear, lust and grief.
• Similarly, imbalance in Kapha causes lethargy and in-discrimination.

These dosha imbalances disturb both the body as well as the mind. Although the predominant factor in case of mental disturbances is believed to be an increase and imbalance in the two mental states of the brain viz. Rajas and Tamas. These two states are ascribed to Iccha (Desire) and Dwesha (Repulsion). It is believed that when these states of mind tend to cross the limits set by social norms and values; they tend to excite the basic humors of the body resulting into degeneration of the brain powers and birth of mental diseases.

 Herbs as Brain Tonics 

1. Shankhpushpi

There is a herb named as Shankhpushpi (Convolvulus pluricaulis) which is one of the nature’s precise answers to the brain weakness. It has been used since ages in Ayurveda therapy to sharpen intellect and increase the mental powers, as it has a cooling, calming and subsiding action on the brain. Shankhpushpi is believed to be a Medhya Rasyana (Brain tonic) in Ayurveda and it is a rejuvenator par excellence. One teaspoonful of the powder of this herb is to be taken twice daily along with a cup of milk. It could prove beneficial in maladies like insomnia, anxiety, everyday stress, and loss of memory, anorexia nervosa and lethargy.

  

2. Brahmi

Brahmi (Centella asiatica) is another useful brain tonic. It can be taken in powder or paste form along with milk. You could also extract juice by pounding the fresh herb and take it once or twice in a dose of 20-ml approx. Though useful for all ages, it is a boon for students as it increases the intellect and helps undo stress and strain. Powder of this herb taken along with powdered herbs of Shatavari (Asparagus) and Ashwagandha (Winter Cherry) aids in reducing the aggravated Pitta or fire in the system and thus gives a calming effect to the brain. It is also a good cure for bilious headaches.

3. Jatamansi

Roots of the herb of Jatamansi (Nordostachys jatamansi) helps to tone up the brain and stabilizes mental abilities. It is another excellent restorative as it helps to subside all the three body humors. It thus has a specific action on the nervous system and aids in curing a number of mental diseases like hysteria, depression, insomnia, epilepsy and loss of memory. It has also shown results in hypertension.

 4. Shatavari

Another herb by the name of Shatavari(Asparagus racemosus) is a body and brain rejuvenator and good for intellect. All the more, it helps undo the everyday strain and induces sound sleep. This can be taken in powder form in a dose of 3 to 5 grams along with milk or mixed into equal amount of honey. Also, some medicinal preparations of the herb are available like Shatavari Gritha, which can be taken a teaspoonful at bedtime along with warm milk. Regular use of the same for sometime helps fight mental stress, exhaustion and fatigue. It aids in increasing the eyesight and mental faculties as well.

 

Fenugreek - Health Benefits, Uses, and Side Effects

Fenugreek (Trigonella foenum graecum), native to southern Europe and Asia, is an erect annual herb with white flowers and hard, yellowish brown and angular seeds. Known as methi in Hindi, it is a popular ingredient in many North Indian dishes.

Fenugreek Nutrition
  Fenugreek seeds and leaves are strongly aromatic and flavorful. Seeds are bitter in taste but lose their bitterness if roasted slightly. They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well. 


 
Health Benefits of Fenugreek

Fenugreek seeds are rich source of trigonelline, lysine and l-tryptophan. The seeds also contain a large amount of saponins and fibers that could account for many health benefits of fenugreek.

• Increases Breast Milk - 
    Fenugreek is used as a galactagogue by nursing mothers to increase inadequate breast milk supply. This is evidenced by a study which found that consumption of herbal tea containing fenugreek seeds enhanced breast milk production in mothers and facilitated infant birth weight regain in early postnatal days. 


 
• Reduces Cholesterol -
 Fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods. Some studies also indicate saponins to have a role to play in reducing the body’s production of cholesterol, especially the LDL levels. For example, Reddy and Srinivasan from the Central Food Technological Research Institute, CSIR, Mysore, India, found that fenugreek helped regress existing cholesterol gallstones in mice. Further, they claimed that fenugreek could significantly reduce cholesterol concentration.

• Prevents Diabetes - 
 An unusual amino acid (4HO-Ile), so far found only in fenugreek, has possible anti-diabetic properties such as enhancing insulin secretion under hyperglycemic conditions, and increasing insulin sensitivity. Iranian researchers from Qom University of Medical Science suggest the potential of 4HO-Ile as an adjunct to diabetes treatment for type 1 as well as type 2 diabetes.


 
• Protects from Cancer -
 Studies have shown that the fibers in fenugreek help prevent certain cancers. For example, researchers at Rajiv Gandhi Center for Biotechnology, Thiruvananthapuram, found that fenugreek has estrogenic effects and could be a possible alternative to hormone replacement therapy (HRT). Other studies have shown that saponins and mucilage in fenugreek bind to toxins in the food and flush them out, thus protecting the mucus membrane of the colon from cancers.


 
• Maintains healthy Testosterone Levels - 
An Australian study reported significant positive effect of fenugreek on physiological aspects of male libido and also found that it may assist to maintain normal healthy testosterone levels. The study recruited 60 healthy males aged between 25 and 52, without erectile dysfunction and randomized to 2 tablets per day of 600mg Testofen (Fenugreek extract and mineral formulation) or placebo for 6 weeks. The researchers found that Testofen significantly increased sexual arousal and orgasm in the study men.


 
• Aids Digestion - 
 Fenugreek is said to be an effective heartburn or acid reflux remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining.  According to a study published in the journal Phytotherapy Research, a 2-week intake of a fenugreek fiber product taken 30 minutes before two meals /day, by subjects with frequent heartburn, diminished heartburn severity. The researchers found that the effects were similar to that of ranitidine at 75mg, twice a day.


 
• Helps with Weight Loss - Fenugreek complements diet and exercise for weight loss. This thermogenic herb aids weight loss by suppressing appetite, increasing energy in the short term, and potentially modulating carbohydrate metabolism.


Fenugreek Natural Remedies

Fenugreek is widely known for its culinary properties and also as traditional remedy for a number of conditions.

• Fenugreek seeds are rich in vitamin E and are added as preservatives in pickles.

• Dried leaves of the fenugreek are used for flavoring meat, fish and vegetable dishes.

• Herbal tea made with fenugreek, lemon and honey (check below for recipe) is traditionally used as remedy for fevers.

• A paste made from fresh fenugreek leaves applied regularly to scalp before bath helps hair growth, improves hair complexion, and reduces dandruff.


• Fenugreek is used traditionally as remedy for eczema, burns, abscesses, and gout.

• Fenugreek stimulates uterine contractions and induces childbirth.

• Fenugreek extract has been suggested to assist in balancing women’s hormones as also to enlarge breasts..

• Always take the advice of your doctor before using fenugreek for any medical condition.

Fenugreek Side Effects • In large doses, fenugreek may cause birth-defects because of its teratogenic potential. It would be prudent to avoid fenugreek supplementation during pregnancy.

• Fenugreek seeds can cause internal bleeding.

• Skin irritation and allergy has also been reported with fenugreek. Severe allergy symptoms include chest pain, facial swelling, and difficulty breathing or swallowing.

• Diarrhea, indigestion, heartburn, gas, bloating and urine odor are other possible side effects of fenugreek.

Fenugreek Recipes

Fenugreek Seed Tea

1. Lightly crush a teaspoon of fenugreek seeds.

2. Soak them in a cup of freshly boiled water and steep it for 1 to 3 hours. (The longer you steep, higher the benefits).

3. Strain the tea, add honey and lemon to taste and drink it hot or cold. You can add tea leaves or other herbs too for different flavor.

Methi Moong Dal Subzi

1. Heat 1 teaspoon oil in a pan.

2. Add half a teaspoon cumin seeds and when they splutter add one chopped onion, 2 cloves of garlic crushed, and green chilies. Sauté for a minute.

3. Add a pinch of turmeric powder, 2 cups of chopped fenugreek leaves and salt to taste. Cook for a few minutes. Fenugreek leaves cook very quickly.

4. Add quarter cup of soaked moong dal (split green gram) and half a cup of hot water.

5. Sprinkle a teaspoon of besan (Bengal gram flour), mix well, and bring to a boil. Simmer for 10 to 15 minutes, till the moong dal is cooked.

6. Serve hot with roti or rice.

          Top 10 Spices to Boost Brainpower

 

You may have heard suggestions like using meditation, deep breathing, brainwave entrainment, visualization, and several other exercises to harness your brain’s potential and promote mental clarity.
But did you know that diet plays an important role in how well your brain works? What you eat influences your cognitive functioning. In fact, the herbs and spices in your kitchen spice rack can be very helpful in enhancing your memory and brainpower.

1. Turmeric

Adding turmeric to your food can help keep your brain sharp. Turmeric contains a chemical called curcumin that reduces plaques in the brain that are linked to Alzheimer’s disease. It also slows the progression of Alzheimer’s disease due to its potent antioxidant properties.
Curcumin also improves memory and has an antidepressant effect. Moreover, a recent study in India indicates that this active ingredient also protects against alcohol-induced brain damage.

2. Thyme

Thyme is great for supporting brain health. Studies have revealed that the volatile oils in this herb increase the levels of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), in the brain.
Omega-3 fatty acids are beneficial for the brain because they protect against age-related cognitive decline or dementia. They also improve learning and memory.
Plus, DHA ensures proper functioning and development of the brain cells. Thyme also contains flavonoids that increase its antioxidant capacity.

3. Oregano

Oregano is highly effective in neutralizing free radicals due to its high concentration of antioxidants. A study published in the British Journal of Nutrition found that taking an extract from oregano leaves can help enhance mental well-being and regulate mood.
The study demonstrated that the compounds in this herb inhibit the reuptake and degradation of monoamine neurotransmitters, which are involved in modulating your mood, anxiety, cognition, sleep and appetite. Thus, oregano can help decrease anxiety and improve learning and concentration.
Apart from including this spice in cooking, you can use oregano essential oil as aromatherapy to relieve stress and calm your nerves.

4. Rosemary

Due to its antioxidant and anti-inflammatory properties, rosemary helps fight off free-radical damage in the brain. Carnosic acid, a phytochemical present in this herb, is particularly good for protecting the brain from a stroke and neurodegenerative conditions like Alzheimer’s disease.
It also stimulates nerve growth factor synthesis, thereby reversing nerve cell damage. In addition, it improves brain functioning by increasing circulation in the brain.

5. Sage

Sage is excellent for better brain functioning and boosting memory recall. It also contains carnosic acid that stops free-radical damage in the brain.
Plus, it increases the production of the anti-aging antioxidant glutathione, which is used to treat a number of neurological disorders including Alzheimer’s, autism, and others.
Furthermore, the compounds present in this herb prevent the breakdown of a neurotransmitter called acetylcholine that is involved in memory and learning.
Extracts of sage with terpenoid constituents have been shown to improve cognitive function. So, to boost your brainpower, add more sage to your soups, stews, and salad dressings, or simply drink sage tea.

6. Black Pepper

Black pepper and other plants in the Piperaceae family contain a pungent compound called piperine that increases beta-endorphins in the brain and boosts cognitive function. Beta-endorphins have neurotransmitter qualities that improve your mood and promote feelings of relaxation.
This active compound also inhibits an enzyme that breaks down serotonin. Thus, it is believed to be helpful in the treatment of mood disorders. Plus, researchers believe that black pepper can help prevent and treat Parkinson’s disease as well because piperine inhibits an enzyme that degrades dopamine.
 
How To Help An Overtaxed BrainLifestyle choices make a big difference in your mental resilience. Poor food and unhealthy daily practices are an unnecessary burden to your body including your brain – like trying to jog with 50 pound weights.
However, we all know that our circumstances are less than ideal and that we cannot always make ideal choices
Medicinal herbs can overcome excessive amounts of stress and lifestyle challenges to help you function at your best. Here is a list of herbs for the brain that will help you get rid of those 50 pound weights.

6 Top Brain Herbs

1. Brahmi is the top herb for rejuvenating the brain and nervous system. It helps the left and right sides of the brain to work together. Brahmi improves all aspects of mental functioning including the ability to learn new information, to retain what we learn and our ability to remember.Brahmi packs a double whammy of benefits because it supports our intelligence while reducing the effects of stress on the brain. It offers 4 primary benefits:
   • improved capacity for attention and focus,
   • improved ability to withstand emotional stress
   • reduction in nervousness and anxiety
   • improved immune system function.
   Brahmi also helps with insomnia, helps prevent senility, and heals adrenal grands debilitated by stress which can lead to adrenal burnout. Although brahmi is sometimes called gotu kola in english, gotu kola is actually a different herb.
2. Gotu kola is another herb that has high impact on brain functioning.  Known as mandukaparni in sanskrit, it also balances the brain and helps all aspects of brain functioning, but is best known for its ability to improve blood circulation and memory.
3. Ashwaghandha is another top herb for the brain. It reduces the effects of overwork and is one of the best for promoting mental clarity and cognitive functioning. It boosts the brain’s memory and is very helpful in supporting the immune system.Ashwaghandha does wonders for nervous exhaustion and protects the brain against brain cell deterioration.  It is an important protective herb.
4. Vacha which means “speech” is an important herb for the brain.  It promotes better concentration, clarity and speech. It has a stimulating effect which means that it treats depression and mental sluggishness. Vacha promotes mental clarity and a strong memory at the same time it detoxifies brain tissues.
5. Tagara known as Indian valerian helps emotional and nervous conditions.
6. Tulsi oxygenates the brain and improves circulation which improves feelings of well-being and mental cognition.

Fennel Tea: Benefits And Who Must Not Consume

Fennel has been used as a medicinal and culinary herb since the times of the ancient Greeks. In medieval Europe fennel was thought to ward off evil spirits on Midsummers Eve. Fennel is an herb native to southern Europe and Asia Minor. It is cultivated there, and in the US, Great Britain, and temperate areas of Eurasia.
Fennel seeds brew up a tasty, licorice flavored tea. Great by itself, or as a flavorful addition to other herbal blends. For those who have trouble with poor digestion, gas and bloating, a simple cup of fennel tea after a heavy meal can be the simplest and most effective remedy. Fennel reduces bad breath, belching, and acts as an antibacterial in the mouth. Add a small amount of fennel directly to food, or add a small amount of fennel seed tea to drinking water.
In ayurvedic traditions, fennel increases the digestive fire without aggravating pitta. Its energy is in dispute some say warming, others cooling, most likely neutral. It calms the nerves, is the premier carminative herb for adults, and promotes mental clarity.

 

History of Fennel

Historically, the use of fennel dates back to Ancient Greece and Rome, where it was used in traditional rituals and celebrations as a symbol of Nature. In Greek mythology, Prometheus used a fennel stalk to steal fire from the gods. Fire gave us the ability to cook our food, so it would only be fitting to be carried by a herb that is good for the digestion.
The health properties of fennel were so popular that Olympic athletes, in Ancient Greece, would use the seeds to increase stamina and promote longevity. And Greek doctors prescribed this tea to nursing mothers in order to increase breast milk.
In Ancient Egypt, India and China you would find that this medicinal tea was used to treat snake and insect bites. As time passed, fennel seeds were used to relieve hunger during fasting periods. Tasty, healthy and popular, fennel was considered one of the nine holy herbs of the Anglo-Saxons, according to Chaucer, the 14th century English poet.

How To Make Fennel Tea

~Using Seeds

Start by gently crushing approximately one teaspoon of fennel seeds in a mortar and pestle. This will release the flavor, oils and the most divine aroma.
Scoop the seeds out with a teaspoon and place into a tea ball or strainer and pour one cup of boiling water over them.
Allow the seeds to steep in the boiling water for seven to ten minutes.
Remove the tea ball/strainer and top up with a little more hot water.

~Using Fresh Leaves

Snip or pull the fresh, fine green leaves off the bulb and rinse well.
Pour a cup of boiling water.
Add the leaves and allow to steep for 15-20 minutes.
Remove leaves and top up with a little more hot water

~Using The Bulb

Clean the bulb really well.
Chop into smaller pieces.
Add to a tea strainer.
Pour boiling water over the top and steep for 15-20 minutes.
Remove strainer and top up with a little more hot water.

Fennel Tea Health Benefits

1. Gastrointestinal Issues

One of the most common applications of fennel is to treat heartburn. Drinking a single cup of tea or chewing fennel seeds when you start feeling the symptoms of indigestion can ease the pain and burning.

2. Women’s Health

Fennel’s volatile oils have mild estrogen-like qualities, so they are used extensively in Chinese medicine to treat hormonal problems. Fennel is also used to boost libido and to stimulate the production and flow of milk in lactating women. It is sometimes used to treat amenorrhea.
One of greatest health benefits of fennel tea is its ability to stimulate the production of estrogen, hence relieving symptoms of PMS, menstrual cramps or menopausal symptoms. Due to the presence of anethole, the main component of fennel oil, fennel tea has been used for years, especially by midwives and herbalists, as a tonic to protect the female reproductive system.

3. Improves Digestive Health

Fennel is often touted as an antispasmodic, so it can help relax the digestive tract and ease cramps and gas and to treat irritable bowel syndrome. The essential oil of fennel contains estrogen, which inhibits muscles spasms, allowing you to digest more easily. It even relieves hiccups. Its aromatic and carminative properties are an excellent ally to treat flatulence, diarrhea, bloating or stomach cramps, which are also symptoms of irritable bowel syndrome.

4. Kills Internal Parasites

Fennel tea reduces acid levels in both your stomach and rids the intestines of worms and bacteria.

5. Aids Colic

Fennel herbal tea is good and safe for children, as it relaxes the intestinal tract which may help when your baby is suffering from colic.

6. Cleanses Blood

Fennel herbal tea increases healthy urine flow and protects your liver from alcohol damage and treats diseases such as jaundice. This blood cleanser may also improve kidney function and prevent kidney stones.

7. Weight Loss

Fennel tea helps reduce water retention, making it one of the best weight loss teas for you. It boosts your metabolism, allowing you to burn fat faster, reduces cellulite and regulates your appetite.

8. Relieves Arthritis

By cleansing your body with this healthy tea, you improve also the health of your tissues and joints, thus relieving arthritic pain and gout.

9. Immune System Boost

To feel healthy you need a strong immune system to help you fight bacteria and viruses. A fennel infusion helps to prevent the onset of cold symptoms. This wonderful tea helps to reduce fevers, relieve sore throats and treat most upper respiratory tract illnesses, namely asthma, bronchitis, cough and it clears up congestion and excess phlegm.

10. Healthy Eyes

Sometimes after a bad night’s sleep, you may wake up with swollen and sore eyes. Prepare a cup of fennel tea, soak a cotton ball in it and place it over your eye lids of 10 minutes. It’s quite refreshing and it will not only reduce puffiness, but it also treats eye infections like conjunctivitis.

11. Hormonal Balance

A healthy liver leads to proper hormonal balance which in turn is the key to relieve a number of symptoms that affect you on a daily basis.

12. Stronger Heart

Fennel tea is a wonderful source of vitamins and antioxidants that can help you to maintain a healthy heart. Antioxidants and vitamins and the cleansing action mentioned above all work to help you lower your bad cholesterol levels and thus reducing the chances of you suffering from hypertension.

13. Respiratory Problems

Fennel tea is often recommended to treat respiratory issues from simple colds to asthma. It can also help with upper respiratory tract infections because of its antimicrobial properties. Fennel can also be used to treat problems such as angina and high blood pressure.

14.Gum Health

Gargling fennel tea can relieve inflamed gums and treat bad breath.

15. Mother’s Health

Expecting moms, this tea may help with morning sickness and treat sore nipples and infections. You can dip a cloth in the tea mixture and apply it to the sore area three times a day. Although more studies are required, nursing moms can take this tea, with the approval of their doctors, to increase the flow of milk. However, don’t take more than 2 to 4 cups daily.

Side Effects of Fennel Tea

If you are allergic to carrots or celery, remember that fennel comes from the same botanical family, so it is likely that fennel tea may cause an allergic reaction. Be aware of such symptoms as itching, hives or swelling of the skin. If this happens, stop taking this herbal tea and contact your doctor.
If you are taking medication, talk to your doctor first, as fennel tea may interact with the medication you are taking and enhance the effects to more than you desire. If you are prone to blood clots, drink this tea in moderation.
People who are estrogen-dependent cancer must avoid this tea as well. However, it is said that it may be useful to sooth stomach cramps and vomit after chemotherapy or radiation treatments for cancer.
It is best that while you are expecting a baby not to drink too much fennel herbal tea, as may become toxic and travel through the placenta and harm the development of the endocrine system of your little one.

3 Best Kitchen Herbs To Grow And Their Uses

Herbs are extremely useful and great way to heal some common ailments naturally. They require little maintenance and can be grown in a small patch of land or in containers near your windows. Herbs are less needy of nutrition than vegetables, so most soil types work well. You can use herbs to make herbal tea or any other concoction and use it in your daily cooking to a dash of freshness, color and flavor.
Below are 3 best herbs to grow for your herb garden if you’re a beginner. There are also recipes and herbal remedies where you can use these herbs. Imagine taking fresh herbs and making fresh herbal tea or make a remedy for flu!

Holy Basil (Tulsi)

Also known as ‘tulsi’ in India, it’s a popular herb and worshipped in India and other communities around the world for its healing properties. If you’re using it for cooking, always use it at the end (after you have removed the food from heat) as heat damages the delicate flavor.

Growing Process

Plant seeds or seedlings of basil, a warm-season annual, after the last frost during a warm spell. When flowering tops appear, cut them off (you can use them in salads) to encourage new leaf production. You can sow a second planting of seeds directly in the garden in early summer. When kept indoors, a pot of basil repels flies.

Recommended Varieties

Genovese is best for cooking; ask your nursery about specific varieties for spicy flavor, compact growth habits or frilled foliage.

Cilantro

Cilantro is a very fragrant herb and can be used for cooking for both its flavor and fragrance. Its beautiful earthy taste lends itself very well to both spicy and bland dishes.

Growing Process

Cilantro is a fast-growing annual, cilantro can be planted in spring and again in late summer. It is among the easiest herbs to start from seeds sown directly in the garden, but it suffers when transplanted. The ripe seeds are what form the spice coriander. To harvest coriander, allow plants to flower and then collect seeds after they turn brown. Store seeds in a cool, dark spot.

Mint

Mint is a very versatile herb and there are many types of mint. It’s easy to dry mint and crush it. It has a fresh taste and can be used as a palate cleanser before or after food. Blending it with other spicy herbs makes for a good curry paste.

Growing Process

Plant mint, a hardy perennial in most areas, in spring. You can start mint from seed, but plants you buy often have better flavor. Mint is a notoriously aggressive spreader, so it’s best to grow it in containers. Clip growing tips monthly to encourage new growth.

Recommended Varieties

Peppermints and spearmints are best for cooking; pineapple mint has beautiful variegated leaves.

Fenugreek the Natural Herbal Cure for Diabetes and 15 other Health Benefits

Fenugreek is an annual plant in the family Fabaceae, also known as Trigonella foenum-graecum, Greek hay seed, and bird’s foot, is an herb that is commonly found growing in the Mediterranean region of the world. While the seeds and leaves are primarily used as a culinary spice, it is also used to treat a variety of health problems as an herbal supplement in Egypt, Greece, Italy, and South Asia. .
Fenugreek has been found to contain protein, vitamin C, niacin, potassium, and diosgenin – a compound that has properties similar to estrogen. Other active constituents in fenugreek are alkaloids, lysine and L-tryptophan, as well as steroidal saponins -diosgenin, yamogenin, tigogenin, and neotigogenin.

Ways to consume Fenugreek:

Fenugreek seeds have small, roughly angular, brownish yellow seeds. The seeds have a bitter yet pleasing flavor and potent aroma and are a characteristic taste of curry powders. The pebble-like seeds are often toasted to enhance their pungent aroma and have a powerful bittersweet, somewhat acrid taste, so use them in moderation.
The dried leaves of Fenugreek are used as an herb. The taste is bitter but addictive. An added bonus is its healthful properties – today we do not use many bitter foods that help us in controlling our appetite and this is a tasteful way of adding the bitter taste to our diet.

TOP 15 HEALTH BENEFITS OF FENUGREEK:

1. Reduces Cholesterol – Fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods, reduce the body’s production of cholesterol, especially the harmful low density lipoprotein (LDL) levels. 
2.  Prevents Diabetes – Fenugreek contains a rare amino acid (4HO-Ile) that has anti-diabetic properties. It enhancing insulin secretion under hyperglycemic conditions (for type 1 diabetes) and increasing insulin sensitivity (for type 2 diabetes). Also galactomannan, a natural soluble fiber, present in fenugreek slows down the rate of sugar absorption into blood.
3. Protects from Cancer – Fenugreek has estrogenic effects and is a possible alternative to hormone replacement therapy (HRT). Saponins and mucilage in fenugreek bind to toxins in the food and flush them out, thus protecting the mucus membrane of the colon from cancers.
4. Increases Breast Milk – Herbal tea made of fenugreek seeds contains diosgenin, works as a galactagogue, enhancing breast milk production in lactating mothers, and facilitates infant birth weight regain, in early postnatal days.
5. Eases Labor Pains: Fenugreek stimulates uterine contractions, reduces labor pain, and eases child birth process.
6. Ease Women’s Health Complaints: Compounds like diosgenin and isoflavones, with oestrogen-like properties, help reduce menstrual cramps associated with PMS, ease menopausal symptoms like hot flashes and mood fluctuations. Abundance of iron in fenugreek covers up the iron deficiency during adolescence (initiation of menstrual periods), pregnancy and breastfeeding.
7. Boosts Testosterone Levels – Significant positive effects of fenugreek on physiological aspects of male libido have been noted. It assists in maintaining healthy testosterone levels curing erectile dysfunction.
8. Aids Digestion – The mucilage in fenugreek seeds is effective against heartburn or acid reflux and soothes gastrointestinal inflammation, relieves indigestion, treats constipation, digestive problems created by stomach ulcers, and coats the stomach and intestinal lining.  It also detoxifies the liver.
9. Helps Weight Loss -This thermogenic herb, with its natural soluble fiber, galactomannan, aids weight loss by suppressing appetite, providing quick energy, and modulating carbohydrate metabolism. It also helps flush out harmful toxins.
10. For Fever and Sore Throat: Herbal tea (fenugreek, lemon and honey), is used as traditional remedy to replenish the body after a bout of fever. The mucilage in fenugreek soothes cough and sore throat.
11. Hair Care: Fenugreek contains lecithin that hydrates the hair, reduces the dryness of the hair, cures dandruff, conditions the hair, and treats a variety of scalp issues which makes our hair healthy and strong.
12. Skin Care: Fenugreek has antiseptic and anti-inflammatory properties which draws out toxins accumulated underneath the epidermis and tones the outer layers of the skin and is traditionally used as a remedy for eczema, burns, abscesses, gout, skin inflammation, scars, blackheads, pimples, wrinkles, and cystic acne.
13. Heart Care: Fenugreek seed contains galactomannan (a polysaccharide), that lowers the risks of a heart attack. It is also an excellent source of potassium which counters the action of sodium to help control heart rate and blood pressure.
14. Pacifies Heartburn and Acidity: Due to the presence of high quantities of mucilage, consumption of fenugreek helps soothe digestive inflammation by coating the lining of our stomach and intestine, curing acid reflux or heartburn.
15. Nutrient source: Fenugreek seeds are rich source of trigonelline, lysine, l-tryptophan, saponins, fibers, high content of Vitamin A and C, calcium, iron, proteins, carbohydrates and trace minerals.

Side Effects of Fenugreek:

• While Fenugreek is generally considered to be safe when used moderately, there have been reports of a few minor side-effects. Nausea is one common side effect, while other people have reported gastrointestinal discomfort (diarrhea and/or gas). Also, when using this herb topically on the skin, it is important to watch out for skin irritations and rashes.
• Fenugreek use during pregnancy is not recommended, since it has the potential to induce labor. If you are pregnant and wish to take it, you should do so only after consultation with your doctor.
• If you are currently taking any oral medications, you should always use this herb at least 2 hours before or after these drugs. This is important since Fenugreek fiber has the potential to interfere with the absorption of oral medications due to its mucilaginous fiber (which gives it a moist and sticky texture).

Fenugreek is one of the oldest recorded medicinal herbs, highly esteemed by both east and west, and has been regarded as a treatment for just about every ailment known to man.

 

5 Natural remedies for frequent cold and cough

 Cough and cold is a common problem for children of the house, especially during the seasonal changes. Thus it is necessary to take proper precautions for the same. Generally you can try out various antibiotics for treating a patient suffering from cough and cold, but it is good to know some natural home remedies for the cold. Here are some home remedies to help you out.

Gargling is a harmless way 
Gargling can be considered as a harmless natural way to clear out your choked throat. As soon as you have a sore throat, you can try out gargling with salty warm water. The salt helps reduce inflammation in the affected area. It also removes the remaining irritants in the throat and thins out the mucus.

Ginger can be used to cure dry coughs
Ginger is considered as one of the easiest way to reduce dry cough. All you need to do for that is to take a slice of ginger, sprinkle a bit of salt in it and chew it for a couple of minutes. Ginger in combination with Tulsi leaves makes an effective natural remedy for curing cold and cough.

Garlic is an easy way to reduce the cold
Garlic is considered to be an effective antimicrobial making it a valuable ingredient in fighting cough and cold naturally. In order to use garlic for your benefit, you need to crush 4-5 cloves of peeled garlic and sauté it in a teaspoon with ghee. Consume the sauté when it is warm. You can also include this crushed garlic sauté in other dishes and you can also use this in soups and it will act as a natural process of removing the cough and cold.

Honey, lemon and flax can be an effective combination
When you boil flaxseeds in water, you will get a thick gooey substance that helps you to ease the bronchial tracts. Honey and lemon are known to be natural antibiotics that help you to ease the inflammation. Thus when you add honey and lemon with the boiled flaxseeds water, then you get a natural antibiotic for your cough and cold problems.

Black pepper tea is good for wet cough
Black pepper is known to stimulate circulation as well as mucus flow. Thus you can use black pepper to make an herbal tea to soothe the soreness of your throat as well as solve your cold problem. In order to make an herbal tea for yourself, you need to use freshly ground black pepper and two tablespoons of honey in a cup and add warm water to it. Then you need to let it steep and keep it covered for at least 15 minutes. Now, the tea is ready to be consumed. This black pepper tea is a well known natural remedy for wet cough.
Hence, if you keep the above points in mind, you can definitely cure your cold and cough without any antibiotics but in a natural and harmless way. Thus, you need to try these methods out and stop consuming pills for your minor  cough and cold problems.

Top 10 Herbs and Spices for Your Heart

The heart is a muscular organ, about the size of a fist. It pumps blood through a network of arteries and veins called the cardiovascular system to the rest of the body. This blood provides the body with oxygen and nutrients, and helps in the removal of metabolic wastes.
Heart disease is the leading cause of death for both men and women. In fact, according to the Centers for Disease Control and Prevention (CDC), more than 611,105 people die each year of heart disease.
Heart disease refers to problems that affect the structure and functioning of the heart as well as blood vessels.
Some common types of heart conditions include coronary artery disease, ischemic heart disease, irregular heart rhythm, atherosclerosis, angina, myocardial infarction (commonly known as a heart attack), hypertensive heart disease, congenital heart disease, and peripheral artery disease.
The risk of developing heart problems increases with factors like excessive smoking, a sedentary lifestyle, aging, a family history of heart disease, high blood pressure, high cholesterol, diabetes, obesity and excessive alcohol or caffeine intake.
Some common symptoms that may signal heart trouble include persistent coughing, chest discomfort, anxiety, fatigue, rapid or irregular pulse and shortness of breath.

Here are the top 10 herbs and spices for your heart.

1. Garlic

Garlic is highly beneficial for heart health due to its anti-inflammatory, antithrombotic and antiplatelet properties.
A 2006 review study published in the American Society for Nutrition journal showed a strong correlation between garlic consumption and heart benefits.
Garlic is effective in treating raised serum total cholesterol, raised bad (low-density lipoprotein or LDL) cholesterol, increased platelet aggregation and hypertension, thus reducing the risk of heart disease.

• Eat 1 or 2 freshly crushed garlic cloves daily.
• You can opt to take garlic supplements. Consult your doctor for the correct dosage.

Note: Garlic may interfere with certain medications due to its blood-thinning properties. Consult your doctor before taking it.

2. Turmeric

Turmeric has a compound called curcumin that possesses powerful antioxidant and anti-inflammatory properties. Curcumin enhances cardiovascular health and reduces the risk of many diseases related to the heart.
Turmeric helps increase blood circulation and prevents blood clotting to prevent heart attacks. It even controls inflammation that can lead to heart disease. In addition, it prevents hardening of the arteries by inhibiting fat oxidation and lowering cholesterol.

• Use turmeric in your cooking or drink a glass of warm turmeric milk daily.
• As a nutritional supplement, you can take 250 to 600 mg standardized curcumin capsules 3 times daily. Consult your doctor for proper dosage.

3. Hawthorn

Hawthorn is another well-known herb for heart health. It helps in blood vessel dilation, which lowers blood pressure. It also increases blood flow to the heart and improves cardiac muscle contractions, thus leading to an overall stronger heart that functions better. In addition, its anti-arrhythmic effect helps steady the heartbeat.
In a 2010 review by Pharmacognosy Review, researchers studied clinical trials involving hawthorn and the herb’s safety profile.
They concluded that hawthorn may potentially represent a safe, effective, nontoxic agent in the treatment of cardiovascular disease and ischemic heart disease.
The recommended amount ranges from 160 to 1,800 mg per day in 2 or 3 divided doses. As it may interact with certain medications, consult your doctor before taking this supplement.

4. Hibiscus

Followers of traditional medicine rely on hibiscus for the treatment of heart disease. Water extracts of hibiscus flowers affect atherosclerosis mechanisms, blood sugar, lipids and blood pressure. All these elements help improve overall heart health.
A 2003 study published in the Journal of Agricultural and Food Chemistry found that hibiscus extract helped inhibit the development of atherosclerosis in cholesterol-fed rabbits. High cholesterol is one of the main causes of heart disease.

• Drink a cup of hibiscus tea twice daily.
• You can also take 100 to 250 mg of standardized extract twice daily. Consult your doctor for the correct dosage.

5. Cayenne

Cayenne contains capsaicin, which makes this spice a powerful antioxidant. It also has the potential to dilate blood vessels, combat oxidation and prevent blood clots.
All these factors contribute to good heart health. Capsaicin helps reduce triglycerides and LDL cholesterol, two of the major risk factors of heart disease.
In addition, it helps burn calories and aids weight loss, which reduces the risk of developing heart problems.

• Add ½ to 1 teaspoon of cayenne pepper to a cup of hot water. Drink it a few times a week.
• You can take capsaicin supplements, 2,000 to 4,000 IUs every other day. However, always consult a doctor before taking supplements.

Note: It is important not to take cayenne in excess. Pregnant women, breastfeeding mothers and children should avoid this spice.

6. Green Tea

Green tea is very good for your heart due to its flavonoids and antioxidants. It improves the health of cells that form the innermost lining of the heart and blood vessels. This plays a key role in reducing cholesterol and triglyceride levels.
A 2008 study published in the European Journal of Cardiovascular Prevention and Rehabilitation reported that regular intake of green tea improves blood vessel functioning. By drinking more than 5 cups of green tea daily, you can lower the risk of death from a heart attack or stroke by 26 percent.

• Drink 4 to 5 cups of green tea (preferably caffeine-free) daily.
• You can even take 100 to 750 mg standardized green tea extract per day after consulting your doctor.

7. Cinnamon

This well-known spice can provide protection against heart disease. It inhibits the release of inflammatory fatty acids from the blood’s platelet membranes, which helps maintain the proper thickness of the blood. This in turn reduces high blood pressure, which can damage the arteries and other organs.
In addition, it helps lower triglycerides as well as LDL cholesterol, which is important for your heart to function properly.

• For medicinal benefits, consume ½ to 1 teaspoon of cinnamon powder per day. Sprinkle cinnamon powder in your oatmeal, tea, smoothies, soups and salads.
• Add a cinnamon stick while making a cup of warm tea, such as black, ginger or any other herbal tea.

Note: People allergic to cinnamon must avoid this spice. In addition, those taking blood thinners must consult their doctor before taking this spice.

8. Ginger

Ginger has natural blood-thinning and anti-inflammatory properties that can lower LDL cholesterol. The active ingredient in ginger is gingerol, a compound that helps relax blood vessels and stimulate blood flow throughout the body.
In a 2000 study published in the Journal of Nutrition, researchers found that regular intake of ginger extract reduces plasma cholesterol, inhibits LDL oxidation and attenuates development of atherosclerosis.

• Make ginger tea and drink it hot or cold, 2 or 3 times a day.
• Use fresh ginger root in your cooking by adding it to sauces, stir-fries, soups and even fruit and vegetable drinks.
• You can also take a ginger supplement, after consulting your doctor.

9. Fenugreek

Fenugreek has antioxidant and cardioprotective benefits, making it an important herb to promote heart health. There are several compounds in fenugreek that can reduce cholesterol, treat clogged arteries, lower blood pressure and prevent heart attacks.
Moreover, it helps stabilize blood sugar and prevent obesity, two major factors behind heart disease.

• Soak 1 teaspoon of fenugreek seeds in water overnight. The next morning, drain the water and eat the soaked seeds on an empty stomach. Do this daily.
• You can even drink 1 to 2 cups of fenugreek seed tea daily.

10. Coriander

Both the fresh leaves and seeds of coriander are good for your heart due to its antiplatelet activity and natural antioxidant properties. It helps reduce platelet aggregation, which can cause an impairment of blood flow to the heart.
Coriander seeds have a hypolipidemic action in the body, which helps reduce LDL cholesterol and triglycerides. A 2008 study published in the Journal of Environmental Biology proves this fact. Coriander is also useful in diabetes management, a major risk factor of heart disease.

• Add 1 teaspoon of coriander seed powder to a cup of water. Boil the water, strain it and drink it once daily.
• Also, try to use fresh coriander and coriander seeds in your cooking.
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  27 Home Remedies for Removal of Acid Reflux 

Acid reflux is a term given to a phenomenon when the stomach acid flows upwards in the oesophagus, resulting in what is commonly known as heartburn. Acid reflux is scientifically called as gastro-oesophageal reflux disease or GERD.  Due to a drastic change in eating habits, it has become very common in people now-a-days. Acid reflux can be treated with several over-the-counter antacids available in the market, but it can also be treated with natural home remedies.

Causes

• Over-eating
• Obesity
• Excess intake of fatty foods
• Caffeine
• Alcoholic drinks
• Smoking
• Lying down soon after eating
• Stress
• Hernia
• Pregnancy

Symptoms

• Burning sensation in the chest
• Bloating
• Burping
• Nausea
• Hiccups
• Bloody stools or vomiting
• Dysphagia – when the oesophagus becomes narrow
• Loss of weight
• Dry cough or sore throat

Home Remedies for Acid Reflux

Let’s see some of the natural home remedies of acid reflux that can be easily tried at home.
1. Chewing Gum
Chewing gum is a good remedy to take for acid reflux as it accelerates the flow of saliva, thereby washing out any extra acid that is accumulated in the gut. It relieves the symptoms of acid reflux.

2. Aloe Vera
Sip down some aloe vera juice to get instant relief from heartburn as aloe is very soothing for upset stomach. It reduces the inflammation caused in the oesophagus. It is recommended to drink half cup of aloe vera juice before taking the meal.

3. Licorice
You can also take tea made from licorice root, which is highly soothing and beneficial in treating acid reflux. A thin layer of mucus is formed in the lining of oesophagus, which protects it from the acids, coming up from the stomach.

4. Slippery Elm
This is one of the best herbal remedies to treat acid reflux. You can suck a slippery elm lozenge in order to get relief from chronic heartburn. It also gives relief from cough and throat ache, caused due to acid reflux.

5. Baking Soda
Add ½ teaspoon of baking soda in a glass of water. Drink it. It helps a lot in neutralizing the effect of acidity, caused in the stomach. But, make sure not to use it for chronic heartburn as it is high in salt content.

6. Holy Basil Leaves (Tulsi)
Simply chewing fresh tulsi leaves gives a quick relief from acid reflux symptoms.

7. Carrot Juice
A cup of carrot juice works well to give an instant relief from acid reflux. You can also drink cabbage juice.

8. Ginger
Crush some ginger and take out its juice and mix some lemon juice in it. Drink this mixture. This is one of the best remedies to stop acid reflux fast. Else, mix crushed ginger with a small piece of jaggery. Suck it till the juice reaches your stomach. It will instantly lower the acid reflux, providing you relief.

9. Indian Gooseberry (Amla)
Eat raw amla. It is one of the best cures for acid reflux. You can add a pinch of salt to it for taste. It improves digestion and therefore, prevents acid reflux.

10. Honey
Take a spoonful of honey before you go to bed at night. Honey is really soothing and helps in neutralizing the acidity, caused in the stomach. It is good to prevent acid reflux at night.

11. Papaya
You can also eat papaya in order to get relief from acid reflux. Papaya contains enzymes, which is helpful in the digestion process.

12. Fenugreek
Soak some fenugreek seeds in water and drink it after some time. Fenugreek seeds are a good remedy to get immediate relief for acid reflux.

13. Agrimony or Stickwort
It is a very good herb to treat acid reflux. You can take it with milk to cure acid reflux symptoms.

14. Hyssop
It is an effective herbal remedy for the treatment of acid reflux as it naturally cures the stomach lining while reducing the symptoms of acid reflux.

15. German Chamomile
It is a very useful herb for treating acid reflux as it quickly gives relief from heartburn.

16. Fennel Seeds
Munch on few fennel seeds in order to get a quick relief from acid reflux.

17. Wood Betony
This herb washes out excess acid from the stomach while also improving digestion.

18. Eat Raw Almonds
Raw almonds are a good source of calcium and help a lot in curing the problem of acid reflux.

19. Apple Cider Vinegar
Mix 1-2 teaspoons of apple cider vinegar in some honey and drink this mixture in order to get relief from acid reflux.

20. Lemon Juice
Mix some lemon juice in a cup of lukewarm water and drink it on an empty stomach early in the morning to relieve the symptoms of acid reflux. It maintains a proper balance of acidic level in the stomach and therefore, prevents acid reflux.

21. Cardamon
Take two cardamoms and grind them. Now, add 250 ml water to them and boil for 13-15 minutes. Strain and drink the water. It will definitely help you to get rid of acid reflux.

22. Clove
In order to reduce the discomfort caused due to acid reflux, chew some cloves.

23. Milk
Drink chilled milk to get instant relief from acid reflux.

24. Black Pepper
Black pepper stimulates the digestion process. Therefore, add it to your food. Alternatively, grind some black pepper. Mix some rock salt as per your taste. Take ½ teaspoon with water in the morning and evening, after having meals. It is extremely beneficial in removing acid reflux.

25. Coriander and Cumin Seeds
Mix and grind an equal amount of sugar candy, coriander seeds and cumin seeds. Take 2 teaspoon with cool water after having meals, twice a day. It helps in complete removal of acid reflux.

26. Bananas
Bananas possess high pH values. It stimulates the inner lining of belly to secrete more mucous, thereby decreasing the acid reflux.

27. Mint Leaves
Take some mint leaves and chop them. Add them to the boiling water. Drink the water when it gets cooled. It is an effective home treatment for acid reflux.

Preventive Measures to Avoid Acid Reflux

• Eat a healthy diet.
• Decrease your intake of fatty and spicy foods.
• Chew your food properly.
• Avoid caffeine and citrus fruits.
• Avoid over-eating.
• Drink lots of water.
• Avoid smoking and alcohol
• Slightly elevate the head of your bed.
• Don’t lie down on the bed, just after having a meal.
• Exercise daily.
• If you are overweight, try to lose your weight.
• Avoid wearing tight clothes.
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