Most everyone will experience constipation in their lives. Constipation affects 63 million Americans, resulting in 6.3 million doctor visits each year. Although it’s not widely talked about, we all want better poop. According to the Bristol Stool Chart, an ideal poop is a type 4-6 (stool chart).

There are so many different medications, herbs, and gimmicks out there on the market today that claim to cure constipation. So how do we know which is the best method? Let me just first start off by saying, “stay away from laxatives.” Nowadays, everyone wants a quick fix with minimal work, which is why laxatives are so popular. But in reality, this 600 million dollar pharmaceutical industry is doing your body more harm than good.

What to Avoid During Constipation

So what do laxatives really do? Fat and calories are mostly all absorbed in the small intestine, so they are not affected as much. Laxatives cause the body to lose important water weight, essential vitamins, electrolytes and other minerals in the colon (large intestine).

Electrolytes are minerals that regulate every organ and roadmap of your body. Electrolytes include sodium, chloride, magnesium, calcium, and potassium. Laxatives can cause dangerous imbalances that can activate threatening emergencies such as seizures, sudden confusion, irregular heartbeats, severe muscle weakness, or chest pain.

There are three main types of laxatives:

1. Osmotic laxatives pull important fluid into the intestines over a period of a few days. This pulls fluid into hard stools and turns the contents into diarrhea. This can lead to dehydration, electrolyte imbalances, painful cramping, and bloating.
2. Stimulant laxatives are harsh chemicals that activate unnatural spasms and contractions of the lining of the colon. They work fast but they also cause diarrhea, dehydration, painful cramping, and bloating. Long term use can cause “lazy bowel syndrome”, which can lead to dependence on continual laxative use, just to have regular bowel movement.
3. Bulk-Forming laxatives cause small hard stools to increase in mass. This might help the stool to move along more easily, but it can also cause more blockage. Adding more mass to an already clogged stool leads to painful passage, anal bleeding, and fecal impaction.

Another unusual culprit of constipation is fiber. Fiber is one of the main foods that people think of when trying to obtain a healthy digestive system. Against contrary belief, too much fiber can actually cause constipation, uncomfortable bloating, and painful gas pains.

Fiber is found in plant parts, fruits and vegetables, whole grains, legumes, nuts, and seeds. Fiber causes stools to become tough and bulky. Too much functional fiber can cause straining, tears along the inside of the intestinal tract, hemorrhoids, and anal lacerations (bleeding).

There are two types of fiber: Dietary Fiber and Functional or Isolated Fiber. Dietary fibers are naturally found in foods. Functional or Isolated fibers are unnaturally extracted from plants. Of course some fiber in our diet is good, but just don’t overdue it. Too much of any one thing is never good – everything in moderation.

Constipation usually isn’t life threatening. So why deal with it? First off, it’s uncomfortable and it can ruin a perfectly good day. It can also prevent your body from properly ridding of toxins, which can overtime lead to colorectal cancer or other gastrointestinal disorders. There are many different ways that blockage can be dealt with. Everyone’s body works differently, but if you find a few remedies that work best for you, you’ll be having rock star poop (type 4-6) in no time.

Let’s move onto some remedies that naturally help with constipation. Keep in mind that some of these remedies should be only used for 2-4 days, and no longer than 2 weeks at a time.

Natural Remedies For Constipation

1. Oils

Extra Virgin Olive Oil, Caster Oil, Almond Oil, or Coconut Oil can be used to treat constipation fairly quickly. Oils lubricate the digestive tract and create a smoother passage through the colon due to its texture and consistency. Oils contain essential vitamins, minerals, antioxidants (cancer fighting), and Omega-3 (brain food). They also stimulate the gallbladder to release bile. Bile then helps to break down the fats in our food.

Always try to get organic products to eliminate GMO’s (“genetically modified organisms”), MSG (monosodium glutamate) and other chemicals from entering your body. Organic oils contain pure oils, while others have a mix of pesticides, chemicals, artificial agents, and fillers of other cheaper oils.

Methods: 1-2 teaspoons once or twice a day (start slow and increase the amount if a low dose isn’t working). You can drink the oil by itself on an empty stomach, mix it with water, coffee, smoothies, juice, or sprinkled over salads. You can also mix in flax seeds to the oil for extremely effective results. Make sure not to take flax seed oil because it does not have the high amounts of dietary fiber that the seeds do.

If you tend to have a more sensitive stomach, try not to take oils on an empty stomach. It can cause queasiness and slight stomach pains when taken by itself. For babies with constipation or gas pains, mix 2 teaspoons of coconut oil with homemade formula.

Recommended:

• Extra Virgin Coconut Oil – Organic
  
• Flaxseed – Organic

2. Magnesium

Magnesium is an important electrolyte. About half of our magnesium stores are in our bones, and the rest work on cell functions. It plays a huge role in regulating our muscles, heart rhythm, bowels, and immune system. Magnesium’s laxative effects are widely utilized by major drug companies. Magnesium supplements can relax the muscles in the intestines and attract water back into the colon.

As a daily bowel regulator, do not take more magnesium than what is recommended. An over abundance of electrolytes can cause serious disruptions to the body. It can also interfere with certain medications, such as diuretics, chemo drugs, and antibiotics. You should not take these supplements if you have kidney problems because like most drugs, magnesium is excreted through the kidneys. If sufficient excretion is not possible, you will be left with high levels of magnesium circulating in your body. Also, make sure the supplements are not mixed with calcium, which has constipating effects.

Method: Take a daily supplement of 300-400 milligrams at night with some water and expect to have a bowel movement by morning time.

Recommended:

• Magnesium – Capsules

3. Organic Blackstrap Molasses

Blackstrap molasses is an older remedy for constipation. Molasses is made from boiled pure cane sugar. It has the lowest sugar content and the highest nutritional value out of all sugars. Molasses contains high doses of magnesium and potassium, which are two strong contenders in the battle against constipation.

Molasses works fairly quickly on hardened poop by drawing fluid into the bowels and moistening hard stool. Blackstrap molasses is alkaline (balances the pH value in the stomach) which allows the intestines to form proper stools and regulates digestion.

Some other nutrients you will find in blackstrap molasses are: manganese (regulates the nervous system), iron (blackstrap molasses’s iron does not cause constipation), calcium (helps to remove waste and other toxins from the colon), copper (rids the body of cancer causing free radicals), and vitamin B6 (regulates blood sugars, nerves, and brain function).

Method: Take 1-2 tablespoons by itself, mixed with warm water, organic apple cider vinegar, juice, or used as a sweetener for food. Make sure to use organic molasses to avoid ingesting sulfate. Use this remedy for a few weeks at a time.
For babies who have constipation or gas pains: try giving them 1 teaspoon of molasses mixed with 1 ounce of cooled boiled water, 3 times a day, right before regular feedings.

Recommended:

• Blackstrap Molasses – Organic

4. Probiotics

Probiotics are necessary for a healthy immune system. They are also a great and natural way to battle constipation. How does probiotics work on hard stool? Intestinal flora (good bacteria) is responsible for keeping stools loose and retaining moisture in the intestines. When your poop lacks healthy bacteria, it turns into rock hard pebbles.

A lot of times good bacterias are wiped out accidentally by things that are used to kill bad bacteria. These include: antibiotics (pill form, in our milk, meat, fish), surgeries, diarrhea (flushes out good and bad bacteria), colon cleanses, too much fiber (destroys bacterial membranes), protein deficiency (protein creates mucin which is needed to create intestinal mucous, where bacterial flora thrives).

Most commercial yogurts with advertised probiotics are usually not good substitutes. These yogurts go through a high-heat sterilization process during manufacturing, to create a longer shelf life. By the time they get to you, the active bacterias are usually “dead.” Probiotics are also a safe remedy for constipation for pregnant women.

Test your yogurt/pills to see if they contain live bacteria (probiotics): 
Supplies: 1 container (plastic or kitchenware) and milk (does not matter if it is whole milk or 1% milk).

1. Testing Yogurt. Place your yogurt and milk (1:2 ratio) into one container. Wait 8-10 hours, or overnight. The live bacteria should have caused your yogurt to multiply and grow.
2. Testing Probiotic Pills. Place 1/2 cup of milk into a container. Split open 2-3 pills and pour the contents into the milk. Mix well. Wait 8-10 hours, or overnight. The bacteria in the pills should have caused the milk to form curdles or clumps.

Recommended:

• Probiotic 40 Billion CFU with Prebiotics
• Probiotic plus Prebiotic (Patented)

5. Flush Your System

As soon as you wake up, drink 2 full glasses of water on an empty stomach. Leave about 20-30 minutes in between your water and breakfast. If your constipation isn’t too bad, you should be on the toilet in about 30-60 minutes.

Everything slows down while you’re asleep and the sudden water intake stirs up your sleepy bowels. This method works best in the morning. Although this method works nicely, do not drink gallons and gallons of water throughout the day.

Contrary to popular belief, too much water can actually cause dehydration and constipation. The more water you drink, the more essential vitamins and minerals, such as Calcium and Magnesium (in all your bones, teeth, joints, and heart) and Potassium (key mineral responsible for keeping your stools moist and fluffy) are flushed away with your urine.

The more you drink, the more you’ll pee – causing a decrease in important electrolytes that are responsible for keeping your digestive system regular. This electrolyte imbalance causes your body to dehydrate, and the more dehydrated you are, the more water you’ll need to “quench the thirst”.

A study done in Japan in 2006 of 3,835 subjects, showed that constipation was not associated with low fiber or low water intake, but rather, it was associated with low magnesium intake and low intake of water from foods.

Recommended:

• Natural Spring Water

6. Massages/Acupuncture

Studies in The Journal of Traditional Chinese Medicine have proven that Traditional Chinese Medicine (TCM) is highly effective in treating constipation. Blockage can be caused by a reduction in the flow of Qi (pronounced “chee”), excess cold, or excess heat in the body.

Qi (vital energy) is influenced by the two life forces – Ying and Yang. When these forces are interrupted or blocked, it effects the flow of one’s overall health. Go to a reputable acupuncturist or masseuse and ask them if they have a specialized therapy for digestion.

7. Go When Nature Calls

If you have the urge to go, GO! Every time you wait and hold it in, your colon reabsorbs more and more fluid from your stool. This causes your poop to become hardened.

If you do not have access to a bathroom throughout the day, you can try to train your body to have a bowel movement around the same time everyday. For most people, this is usually at the beginning or end of the day.

8. Positions

The invention of the modern flush toilet is still fairly new. Most of the world still squats to poop. Some experts say that squatting reduces straining, anal fistulas, hemorrhoids, and constipation. Squatting helps the Puborectalis muscle to open, and allows for a more complete emptying.

Method: While sitting on the toilet, place stepping stools or large books under each foot. Prop your legs up on them as high as they will go, to mimic a squatting position. To achieve the most natural and most comfortable squatting position (while still having the comfort of sitting on the toilet seat), try using a Squatty Potty.

Squatty pottys comes in different heights, ranging from a beginner-level squatter to a more experienced squatter. When not in use, it slides neatly underneath the toilet seat and out of the way. Squatty pottys make a great gift – especially for people who would be too shy to buy one for themselves.

Final Word

Constipation may not seem like an urgent matter, but it is your body’s way of letting you know when something is not running right. It could also be an underlying warning to a bigger issue. Either way, don’t let constipation ruin your day by unconsciously slowing you down. Listen to your body, find a natural remedy that works for you, and let your system run its course. Constipation is not going to be fixed overnight, but with these remedies, you should be happily flushing in a few days.

We have all had some sort of stress in our lives. Stress is not inherently bad – it helps us learn how to cope and deal with difficult problems through trial and error. This experience gives us wisdom on how to battle even harder dilemmas as we get older.

Anxiety

Chronic stressors in our lives can turn into anxiety. Anxiety becomes a problem when it gets in the way of our everyday life, by causing dysfunction and a lot of suffering.

Anxiety is the most common mental health disorder in the United States. It affects over 40 million Americans at some point in their lives, according to the National Alliance on Mental Illness. Most people develop symptoms before the age of 21, and 60% of sufferers are women.

Anxiety can come in many different forms. The most common types of anxiety are: Panic Disorder, Phobias, Social Anxiety Disorder, Obsessive Compulsive Disorder (OCD), Posttraumatic Stress Disorder (PTSD), and Generalized Anxiety Disorder (GAD).

Common symptoms that are associated with anxiety are: excessive worrying, sleep disturbances (staying awake, waking up with your mind racing, falling asleep), irrational fears, muscle tension, chronic indigestion, self-consciousness.

The most common types of anti-anxiety medications are called Benzodiazepines. Benzodiazepines are tranquilizers. Of this class of drugs, the most prevalent types are Xanax, Klonopin, Valium, and Ativan. The attractiveness about these medications are that they work fast — usually within 30 minutes. Benzodiazepines work fast and because of this, they are addicting. Never try to stop your medications suddenly, but slowly taper down the dosage while under the supervision of a licensed professional.

Tranquilizers and other anti-anxiety drugs are exactly like they sound — they replace your personality with a flat affect, emotional bluntness, and numbness. After long-term use, they can bring about extreme depression and suicidal thoughts and feelings.

More severe side effects are Mania, hostility and rage, aggressive or impulsive behavior, or hallucinations. They become additionally toxic to your body when mixed with other drugs, such as antihistamines. In patients over the age of 65, these medications can cause over-sedation, confusion, amnesia, loss of balance, and symptoms similar to dementia.

Depression

Depression occurs in 1 out of every 10 Americans at some point of their lives. According to the CDC, depression results in 41,149 suicides every year. Depression is one of the most common mental health disorders in the United States.

Common symptoms that are associated with depression are: feelings of helplessness and hopelessness, loss of interest in daily activities, appetite or weight changes, sleep changes, anger or irritability, loss of energy, self-loathing, reckless behavior.

The most common types of depression medications are SSRIs. In this group, the most frequently used are Prozac and Zoloft. Never stop taking your prescription medications suddenly, but rather, slowly taper down the dosage while under the supervision of a licensed professional.

There have also been numerous studies showing that more traffic accidents happen with people who are under the influence of prescription anti-anxiety and anti-depression medications. There are numerous pharmaceutical medications that can ease the mind, but it usually comes at a heavy price. The side effects from these prescriptions drugs are just nasty and harmful to the body.

Unfortunately, even with these available medications, there are no quick fixes to mental disorders. Instead of drowning your symptoms with tranquilizing drugs, it is much more important to take the time to get to know what the root cause of your illness is.

Natural Remedies for Anxiety & Depression

Below are some natural remedies that can help you (with or without the help of therapy and prescription medications) battle symptoms of mental disorders without any known adverse effects or addicting qualities.

Herbal Supplements

Natural herbs may take several weeks to take effect, so do not increase the dosage if results are not seen right away. If you have co-existing health problems, always consult with a physician before taking these supplements.

1. GABA (gamma-aminobutyric acid) Supplements

GABA is a naturally occurring neurotransmitter (transporter of messages between nerve ends) that is found in the brain. It regulates brain activity and muscle tone. GABA slows down excessive neuron firing that can cause mental health disorders.

GABA supplements work similarly to benzodiazepines and SSRIs. They reduce anxiety and depression by positively interacting with GABA receptors.

Caffeine and alcohol inhibits GABA, so if you suffer from a mental illness, try to limit or cut them out altogether.

Recommended:

• Gaba with B-6 – Capsules

2. Kava

Kava is a natural supplement that is extracted from the herb Piper Methysticum. It is widely used by Pacific Islanders.

Kava activates GABA receptors in the brain, which calms neurological activity. It also causes deep muscle relaxation, aids in effective sleep, elevates mood, and regulates emotional activity.

Amazingly, Kava has no known adverse side effects. Some studies have noted rare cases of Kava impacting the liver, but it has yet to be fully proven.

Kava root can be boiled in water and used as a tea. It also comes in the forms of pills or liquid. The recommended daily dose is 60-120 milligrams, for no longer than 3 months at a time.

Recommended:

• Kava Root Extract – Capsules
• Kava Stress Relief Tea

3. Passion Flower

Passion Flower has been used for centuries by the Native Americans, Aztecs, Spaniards, and Europeans. This flower has powerful antioxidant, anti-inflammatory, anti-cancer, anti-depressive, and anti-anxiety properties.

Passion flower is also great at fighting against sleeplessness, nervousness, stress, neuralgia, and anxious tachycardia (racing heartbeat).

A plus side to this herb is that there are no known toxicity or negative medication interactions. Passion Flower comes in the form of teas, liquids, and pills.

Do not take this herb with other sedatives, and take it in moderation. Too much can cause a decrease in your heart rate and breathing. There is no standard recommended daily dose, but the quantity should be monitored carefully due to its sedative properties.

Recommended:

• Passionflower – Organic Capsules
• Passion Flower Herbal Tea

4. L-theanine

L-theanine is one of the main amino acids found in green and black tea leaves. It helps the body to stay calm, focused, and decreases stress. It also raises the level of dopamine (promotes feelings of happiness and pleasure) and GABA (relaxing neurotransmitter).

L-theanine also uplifts mood, helps with ADHD symptoms, boosts focus and concentration, assists in effective sleep, detoxes the body, and even reduces cravings for nicotine – all without making you feel drowsy or jittery.

The recommended dose is 100-200 milligrams a day.

Recommended:

• L-Theanine – Capsules
• Matcha Japanese Green Tea Powder – Organic

5. Lemon Balm (Melissa Officinalis)

Lemon balm is an herb that has been used for centuries by the Greeks. It has been used for improving mood and agitation, bacterial fighting properties, stopping muscle spasms, aiding in effective sleep, enhancing attention and cognition, and calming mental health disorders.

This herb is also an old remedy used by the Europeans for alleviating pains from gas and bloating, vomiting, cold sores, earaches, headaches, and toothaches.

Lemon balm comes in the form of oils, teas, whole leaves, and liquid. The recommended dose is 2-3 teaspoons of the dried herb, or 4-5 fresh leaves per cup of water. If using a tincture, take 3-6 milliliters, up to 3 times a day.

Recommended:

• Melissa Lemon Balm – Capsules
• Lemon Balm Tea – Organic

6. Teas: Chamomile, Lavender, Catnip

Chamomile is one of the oldest medicinal herbs. There have been many successful studies from around the world, proving the effects of Chamomile.

This herb is used to treat inflammation, cancer, cold and flu, cardiovascular disease, gastrointestinal disorders, eczema, hemorrhoids, osteoporosis, diabetes, sore throat, vaginitis, and wounds.

Inhalation of vaporized Chamomile essential oils are widely used to help ease anxiety, depression and insomnia.

The desired effects take place after a few weeks of daily use. Chamomile has no known adverse side effects and is non-habit forming. This herb can also be safely enjoyed as a tea or with aromatherapy.

For boosted effects, try adding lavender or Catnip to your teas or fragrances.

Recommended:

• Chamomile Herbal Tea

Vitamins & Minerals

Remember to get your blood levels checked during your annual physical to make sure that you are taking optimal dosages for your body. It is important to let your doctor know of any supplements you are taking.

7. Vitamin B Complex

The Vitamin B Complex converts food into energy, keeps the central nervous system running properly, and preserves brain health. It also helps to maintain healthy hair, nails, eyes, skin, and liver. There are 8 different kinds of vitamin B’s and each one has a unique function.

Vitamin B1 (Thiamine) – first discovered out of all the Vitamin B’s) builds up the immune system and helps us combat stress. It also forms adenosine triphosphate (ATP), which the cells use to make energy.

Vitamin B3 (Niacin) is responsible for the serotonin synthesis, which fights against depression. Niacin also improves circulation and decreases inflammation throughout the body.

Vitamin B6 (Pyridoxine) makes serotonin and norepinephrine, which affects mood and the production of melatonin (internal body clock). Serotonin and norepinephrine are neurotransmitters – chemicals that communicate signals from one nerve cell to another. Pyridoxine is also necessary for normal brain function and development.

Vitamin B12 (Cobalamin) works closely together with Vitamin B9 (Folic Acid) to make S-Adenosylmethionine (SAMe). SAMe builds up the immune system and improves mood and mental health. Cobalamin and Folic Acid keeps nerve cells healthy, utilizes iron to make red blood cells, and aids in the synthesis of DNA and RNA (your body’s genetic makeup).

Use the indicated dosage listed on the label or the prescribed amount by your doctor.

Recommended:

• Super B-complex with Folic Acid and Vitamin C

8. Magnesium

A study published in the Medical Hypothesis in 2006 by Eby and Eby, stated that serious and suicidal depression could be caused by a magnesium deficiency. It could further cause a decrease in IQ and negatively influence addictions.

Low levels of magnesium and T4 levels also cause hypothyroidism, a known cause of depression and anxiety. This type of stress can then account for a further magnesium reduction, causing an endless cycle.

Postpartum depression is another argument relating to magnesium deficiency. It is caused by the fetus and placenta depleting large amounts of magnesium from its mother. Lactation is also known to be draining of vital vitamins and nutrients.

The article by Eby and Eby showcase numerous studies that reveal drastic improvements of depression and anxiety, from the treatment of monitored magnesium supplements. According to the article, the recommended dose is at least 400-600 milligrams per day, to enable positive effects on stress and prevention of neuronal calcium ion injury.

Recommended:

• Magnesium – Capsules

9. Vitamin D3 (Cholecalciferol)

Vitamin D3 increases immunity, bone and heart health, and helps the body fight off cancerous cells. It is naturally produced by our bodies when it comes into contact with the sun’s UV rays.

Vitamin D3 also battles against seasonal anxiety and depression. Many people who live in urban areas are deficient, so it is crucial to get adequate amounts of supplements during the winter months, when sun exposure is reduced.

If you are deficient, your doctor will prescribe you an appropriate dosage. For maintenance purposes, a healthy dose of 2,000 IU per day is sufficient.

Make sure to take Vitamin D3 (cholecalciferol), and not Vitamin D2 (ergocalciferol), which is the non-effective synthetic form.

Recommended:

• Vitamin D3

10. Omega-3 (Fish Oil)

Fish oil contains Essential Fatty Acids (EFA). EFA’s are polyunsaturated fats derived from linolenic (Omega-3), linoleic (Omega-6), and oleic acids. These are essential fats (our body cannot produce them on its own) so it is crucial that they are obtained from our diet.

The balanced ratio that is needed by our bodies of Omega-6 and Omega-3 is between 2:1-4:1. Due to the American diet, our ratios have become 10:1-30:1, meaning a large chunk of the population is lacking in Omega-3.

Omega-3 is important for decreasing inflammation throughout the body. Decreasing inflammation helps prevent heart disease, autoimmune diseases, stroke, and mental illnesses (inflammation of the brain). It is also well known that Omega-3’s are effective at fighting depression and anger.

Fatty fish such as salmon, herring, trout, krill, canned tuna, and sardines contain a good amount of Omega-3. The daily recommended dose is 1,000 milligrams.

Recommended:

• Omega-3 Fish Oil – Softgels

Alternative Therapies

11. Walks in Green Areas – “Forest Bathing”

The effects of “Forest Bathing” have been widely researched in Japan and South Korea. These high stressed countries have the highest suicide rates in the world.

Other countries are adapting their therapies after they’ve seen successful declines in anxiety, depression, cortisol – stress hormone (by 12.4%), blood pressure (by 12 points), and increases in cancer fighting proteins and disease fighting Natural Killer (NK) immune cells (by 40%).

Qing Li, an immunologist in Japan also found that NK cells and anticancer proteins (granulysin, granzymes A and B, and perforin – cause tumor cells to self destruct) increased in the presence of Cypress tree oils and aromas, during a petri dish experiment.

This study also revealed that the effects of hiking a full day through natural woods or forests can last up to 7 days in our bodies.

When forest bathing, try not to bring your cellphones, headphones, or any other electronics. Anything that can distract you from taking in all of nature can decrease or negate the therapy effects.

Walking through greenery also helps increase in attention (great for children with ADHD), mood, short term memory, ability to sleep, and feeling less fatigued.

In urban settings where forests are hard to come by, hiking under trees, walking through parks or bodies of water, and gardening are also beneficial.

Check out these links to find a forest or park near you:

• Forest – National Forests
• Trails & Parks – American Trails

12. The 21-Minute Cure

There have been many studies done on the effects of exercise, and its ability in reducing anxiety. Research has proven that exercising at least 21 minutes can release enough endorphins to decrease anxiety. The best type of cardio exercise to combat anxiety was found to be aerobics.

If you start working out and don’t feel any better from it right away, don’t give up! Effects from exercising usually takes place after an 8-week commitment. Exercise also helps with other symptoms – increasing alertness, concentration, and aiding against sleep disturbances.

Higher temperatures also relaxes the body, so if you can get away, take a vacation to somewhere tropical. But if you can’t take time off, spend a few hours at a local spa or sauna and unwind in a Jacuzzi or the steam rooms.

Pick any heart pumping exercise that interests you (e.g. running, swimming, speed walking, dancing) and work out at least 3-4 days a week.

If you don’t know where to start or can’t get to a gym, check out the links below for easy-to-follow 21 minute exercises:

• The 21 Minute Workout (Or 7 Minutes if You’re Really Fit)
• 21 Minute HIIT Full Body Real Time Workout

13. Yoga

Research has shown that Yoga reduces levels of cortisol (stress hormone) in the brain.

This meditative exercise is also recommended for people with diabetes, high blood pressure, headaches, asthma, depression, arthritis, obesity, and back pain. People with anxiety usually have other co-morbidities, so yoga is a good option to help tackle a few ailments at once.

Yoga works to flush out toxins through the skin (detox), increase focus, build confidence, and boost concentration.

There are different levels and types of yoga, so pick a class that best matches you. If you don’t like being in groups, or are self-conscious about working out in front of other people, try playing a yoga video (while following along) in the comfort of your own home.

• Which Type of Yoga Is Best for You?

Recommended:

• Yoga Class with Sleep Yoga
• Relaxing Music for Sleep, Yoga or Meditation – 8 Hours

14. Breathing Exercises

The way you breathe may be contributing to your anxiety and panic attacks. Deep breathing exercises is also proven to improve your mood and stress level. There are two ways people breathe – chest breathing and abdominal breathing.

When people are anxious or have panic attacks, they tend to take shallow breaths that come from the chest, and not from the diaphragm (abdomen). This type of breathing prevents air from properly flowing through and oxygenating the body.

Try adapting these 3 breathing exercises to your daily routine to help decrease the frequency and severity of anxiety attacks. Note that these exercises may initially make your anxiety worse. If it does, stop, then try again the next day. Deep breathing exercises is also proven to improve your mood and stress level.

The goal is to get used to controlling your breathing so that if you do feel an attack coming on, you can use these exercises to de-escalate.

Breathing Exercises

1. Deep breaths from the Abdomen (“4-7-7”). You can do this exercise laying down, sitting, or standing up. Go to a quiet area and place your hands on your abdomen. (This will help you focus on stomach-breathing and not chest-breathing). Inhale through your nose while keeping the shoulders relaxed. Your stomach should be expanding while your chest moves very little. Exhale slowly through pursed lips. While exhaling, you should hear a “whoosh” sound coming from your lips. Inhale for 4 seconds, hold your breath for 7 seconds, then exhale slowly for 7 seconds. Repeat for several minutes.
2. Accelerated Breathing (“Bellow Breaths”). Bellow Breaths is an exercise that incorporates fast and noisy breathing – at a rate of 30 breaths per minute. This causes a feeling of elation, followed by calmness. Do 3 inhale-and-exhale breath cycles per second. You should feel the abdomen moving quickly in and out. For the first time, only do up to 15 seconds. As you practice, slowly work your way up to a full minute.
3. Counting Breaths. Counting breaths helps you focus on your breathing, while taking your focus away from whatever is making you anxious. Try to do 10 minutes of this type of breathing in a quiet place, as a form of meditation. Sit up with your spine straight and chin slightly tucked in. After one inhale-and-exhale, count one. After the next exhale, count 2, and so on, until 5. After 5 cycles, start a new round of 1-to-5.

15. Keep a Journal

Keeping a journal is effective at relieving stress, improving emotional imbalances, and documenting your experiences and thoughts. There is no right or wrong way to journal.

Writing can help you to sort through thoughts and emotions you never even knew you had. Sometimes it’s hard to comprehend what you’re going through, and when you see it on paper, you can start to better understand them.

Writing down how you’re feeling provides an outlet for your emotions. Noting past traumas or hurt can help you release negative thoughts, and help you move onto a happier state. Journaling is also a good way to look back on your life’s journey.

The advantages of writing is that there are no rules – it just provides a creative way to express your thoughts and emotions.

Journals to help get you started when you just don’t know where to begin:

• One Line a Day: A Five-Year Memory Book
• I’m Fine: A Real Feelings Journal

16. Limit Caffeine and Alcohol

If you’re prone to mental health disorders, it is best to stay away from caffeine and alcohol. Caffeine stimulates the nervous system.

Although it increases concentration and alertness, it can exasperate symptoms for people with anxiety — such as rapid heart rates and sweaty palms. While cutting out the caffeine, remember that it is also in teas, chocolate, coffee, and sodas.

Alcohol works the opposite way of caffeine. It slows things down and causes a state of excitability and a feeling of euphoria. When consumed in large amounts, alcohol can cause rapid heart rates, low blood sugars, and increased feeling of anxiety.

These types of self-medicating measures can cause dependence on alcohol, and possibility to other drugs, such as marijuana. It is important to let your doctor know how much caffeine and alcohol you are drinking, and how frequently.

Final Word

If you suffer from a serious mental illness, you may need to take pharmaceutical medications and participate in therapy sessions. But if your symptoms are moderate, these natural home remedies can help start you on your path to finding your inner peace.

Premenstrual syndrome (PMS) is a complex combination of emotional and physical symptoms that occur about 5-11 days before a woman starts her monthly period. The various complaints usually go away shortly after the start of menstruation.

PMS is very common. According to the Office on Women’s Health, 75% of women with regular menstrual cycles report unpleasant psychological or physical symptoms before their periods begin. Different women will experience different groups of symptoms which can range from mild to severe.

Physical PMS Symptoms

• Abdominal bloating
• Breast tenderness
• Aches and pains
• Fatigue
• Weight gain
• Swelling of hands or feet
• Headaches
• Acne
• Gastrointestinal problems
• Food cravings

Emotional & Behavioral PMS Symptoms

• Mood swings
• Irritability
• Depression
• Anxiety
• Lethargy
• Poor concentration
• Memory lapses
• Insomnia
• Change in sexual desire
• Crying spells
• Angry outbursts
• Social withdrawal

Causes of PMS

The causes of PMS are not fully understood, but seem to be related to the interaction between hormonal changes and brain neurotransmitters.

Levels of progesterone, estrogen and other reproductive hormones rise and fall throughout the menstrual cycle. These hormones are involved in regulating neurotransmitters such as serotonin, which influences mood and behavior, and GABA, which calms anxiety. Cyclic fluctuations in hormone levels may cause changes in the brain which lead to PMS symptoms.

However, the hormone-neurotransmitter theory does not explain why some women experience debilitating PMS, while others only have mild to moderate symptoms and some are practically symptom-free. Since all menstruating women go through hormonal changes, nutrition and lifestyle most likely play a role in determining whether those changes will result in symptoms.

The good news for women who suffer from PMS is that many symptoms can be safely improved with natural remedies such as vitamins, minerals, herbs and exercise. Here are seven natural PMS remedies that have proven effective in scientific studies.

Natural Remedies for PMS

 1. Calcium

Medical practitioners are advised to recommend calcium supplements as first-line therapy for women with mild to moderate PMS. Estrogen and other sex hormones can influence the absorption of calcium.

Research has shown that calcium levels in women fluctuate throughout the menstrual cycle, with the lowest levels in the two weeks before menstruation begins. Low calcium levels inhibit the release of neurotransmitters in the brain which may result in symptoms such as pain and mood swings. A diet rich in calcium can help to prevent PMS symptoms from developing.

A prospective case-control study followed 3,025 women who were free from PMS symptoms in 1991. Their intake of calcium was measured via food frequency questionnaires taken in 1991, 1995 and 1999. Over ten years of follow-up, 1,057 women developed PMS. The nutritional data revealed that dietary calcium was inversely associated with the incidence of PMS. Women with the highest intake of calcium significantly had decreased symptoms of PMS compared to those with the lowest.

In a study published in the American Journal of Obstetrics and Gynecology, researchers screened women for PMS at 12 outpatient centers and enrolled 466 in a clinical trial. Participants were randomly assigned to receive 1,200 mg of calcium per day or a placebo for three menstrual cycles. The women rated 17 core PMS symptoms on a daily basis. By the second treatment cycle, the calcium group showed significantly lower symptom scores than the control group. By the third treatment cycle, participants who took calcium supplements had a 48% reduction in total symptom scores. They had significantly lower scores for all four categories of PMS symptoms measured: negative mood, water retention, food cravings and pain.

In a crossover trial, women at a hospital outpatient clinic were screened for PMS and 33 were enrolled in the study. Participants were randomly selected to receive either a 1,000 mg calcium supplement or a placebo daily for three months. They were then switched to the alternative treatment for another three months. During the six-month study, the women kept daily records of their symptoms. The data showed that 73% of women experienced fewer symptoms during the calcium treatment phase. Calcium significantly improved premenstrual symptoms of water retention, pain and negative mood. It also reduced period pain.

A review published in The Annals of Pharmacotherapy evaluated studies published between 1967 and 1999 which focused on calcium for the management of premenstrual symptoms. The researchers concluded that calcium supplementation of 1,200–1,600 mg per day should be considered a sound treatment option for women with PMS. They noted that the dose of calcium could be adjusted downward in patients who consume large quantities of dietary calcium.

Method: If you regularly suffer from PMS symptoms, increase the amount of calcium in your diet or try taking a daily 1,200 mg calcium supplement.

Here are some examples of calcium rich foods:

• 1 cup shredded mozzarella cheese – 566 mg
• 1  3.75-ounce can sardines — 351 mg
• 1 cup yogurt — 296 mg
• 1 cup white beans — 131 mg
• 1 cup cooked kale – 94 mg
• 1 ounce roasted almonds – 75 mg

Recommended:

• Calcium – Supplements

2. Vitamin D

Research has shown that women who consume foods rich in vitamin D have a lower risk for PMS. Vitamin D is essential for calcium absorption, so it may improve symptoms simply by boosting calcium levels. It may also help to balance hormones and improve the function of neurotransmitters.

Researchers at the University of Massachusetts examined the relationship between vitamin D intake and premenstrual syndrome. Female students aged 18-30 filled in food frequency questionnaires and menstrual symptom questionnaires. A group of 44 women who met the standard criteria for PMS and a control group of 46 women without PMS symptoms were included in the case-control analysis. Higher intake of vitamin D from foods were linked to a significantly lower prevalence of PMS.

A randomized controlled trial published in the Archives of Internal Medicine investigated the effects of vitamin D on women with painful menstrual and premenstrual cramps. Researchers screened women at outpatient clinics and enrolled 40 participants with period pain in the study. The women were randomized into two groups. One group received a single high dose of vitamin D five days before the start of their periods. The other group received a placebo. After two months, the women who received vitamin D reported an average 41% decrease in pain. None of the women in the vitamin D group required medication to manage their pain, whereas 40% of those in the control group took anti-inflammatory drugs at least once over the course of the study.

An Italian study looked into the effects of vitamin D supplementation on adolescent girts with severe mood-related PMS symptoms. The girls, aged 15-21, all had low blood levels of vitamin D at the start of the study. They were randomly assigned to a group treated with a vitamin D supplement or a group given a placebo. After one month, the patients treated with supplements had blood levels of vitamin D within the normal range. At the end of the 4-month study, the vitamin D group had significantly lower scores for PMS symptoms of irritability, crying and sadness, anxiety and disturbed relationships. The control group had no changes in PMS symptom intensity.

Method: It’s difficult to get all the vitamin D you need from diet and sunlight alone, which is why many processed foods are fortified with the vitamin. Good natural food sources include oily fish, liver, mushrooms and eggs.

Since your body manufactures vitamin D in response to direct sunlight on the skin, you may get sufficient amounts if you live in a climate with year-round sunshine and spend time outdoors everyday. If you live in a climate with cold, dark winters, you are most likely to suffer from vitamin D deficiency between October-March. A daily 10 mcg of vitamin D supplement could help restore healthy levels.

Recommended:

• Vitamin D3 – in Cold-Pressed Organic Olive Oil

3. Magnesium

Only about a third of Americans meet the recommended daily intake for magnesium, an essential mineral present in every cell of the body.

Research has shown that women with PMS tend to have significantly lower levels of magnesium in their blood than women who don’t suffer from the condition. A number of studies have found that magnesium supplements can relieve a variety of PMS symptoms.

A pilot study assessed the efficacy and safety of a modified-release 250 mg magnesium tablet for improving PMS symptoms. Women aged 18-45 with PMS filled in a standardized menstrual distress questionnaire (MDQ). They were then given magnesium tablets over 3 menstrual cycles, beginning 20 days after the start of their last period and continuing until the start of their next period. After 3 months of magnesium treatment, the average total MDQ score decreased by 35%.

In a study published in Obstetrics and Gynecology, 32 women with PMS completed an MDQ. They were then randomly assigned to receive either a 360 mg magnesium supplement or a placebo for 2 menstrual cycles. Magnesium treatment significantly affected both the total MDQ score and a cluster of scores related to negative mood. The researchers concluded that magnesium supplementation could be an effective treatment for premenstrual mood changes.

In a study published in the Journal of Women’s Health, 38 women were randomized to receive either 200 mg of magnesium daily or a placebo for 2 menstrual cycles. The women kept a daily record of their PMS symptoms, rating 22 items on a four-point scale. Magnesium treatment showed no effect compared to the placebo in the first month. However, in the second month the magnesium group showed significantly greater reduction of symptoms related to fluid retention including abdominal bloating, weight gain, breast tenderness and swelling of extremities.

A study published in the journal Headache evaluated the effects of magnesium supplements on 20 patients affected by premenstrual migraine. The women completed a menstrual distress questionnaire and were randomly assigned to receive a 360 mg magnesium supplement or a daily placebo between the 15^th day of their cycle and the beginning of menstruation. After 2 months, women in the magnesium group showed lower pain scores and significantly fewer days with migraine headaches than the control group. Magnesium treatment also improved total MDQ scores.

Method: Women need about 270 mg of magnesium a day. Most people should be able to achieve this by eating a healthy varied diet with plenty of leafy greens. However, it could be worth trying a 200 mg daily supplement if you suffer from PMS. More than 400 mg of magnesium a day could cause side-effects such as diarrhea, nausea and cramps.

Here are some examples of magnesium rich foods.

• 3 ounces 70% dark chocolate – 190 mg
• 1 cup cooked spinach – 157 mg
• 1 ounce roasted pumpkin seeds – 150 mg
• 1 cup black beans — 150 mg
• 1 cup cooked swiss chard — 150 mg
• 1 ounce roasted almonds – 80 mg

Recommended:

• Magnesium – Capsules

 4. Chasteberry

Chasteberry is an herbal remedy prepared from the berries of the chaste tree (Vitex agnus-castus). It is a commonly recommended supplement for the treatment of premenstrual syndrome.

Chasteberry is thought to work by affecting levels of the hormone, progesterone. Blood progesterone levels tend to rise after ovulation and fall again before menstruation. PMS symptoms may be due to low or rapidly falling progesterone levels during the second half of the menstrual cycle. Chasteberry increases progesterone levels, helping to keep the estrogen-progesterone ratio in balance throughout the month.

A randomized controlled trial published in the BMJ examined the use of chasteberry for the treatment of PMS. Researchers recruited 178 women who were diagnosed with premenstrual syndrome at general medicine clinics. Half of the women received a daily 20 mg chasteberry fruit extract tablet and half received a daily placebo tablet.

After 3 menstrual cycles, the women underwent a full medical examination, laboratory tests and a self-assessment. Over half the women in the chasteberry group had a 50% or greater improvement in their PMS symptoms. Compared to those in the placebo group, they experienced significantly less mood alteration, anger, irritability, breast fullness and headache.

An Iranian study investigating the effectiveness of chasteberry as a PMS treatment had similar results.   Researchers assigned 62 women with PMS to receive either chasteberry extract or a placebo for the 6 days preceding the start of their menstrual periods. At the beginning of the study, and again after 6 cycles of treatment, the women rated their PMS symptoms on a 10-point scale. Those who took chasteberry extract had significant improvements in headache, nervousness, restlessness, depression, bloating and breast pain and swelling.

In a large clinical trial published in the Journal of Women’s Health and Gender-Based Medicine, 1,634 women with PMS filled in questionnaires about their symptoms. They were then treated with a commercial chasteberry supplement for 3 menstrual cycles. Following treatment, 93% of patients reported that their PMS symptoms had decreased or even ceased altogether. Chasteberry supplementation improved symptoms relating to depression, anxiety, craving and water retention. Of the physicians involved in the clinical trial, 85% rated the treatment as good or very good, and 81% of patients rated their health status as much or very much better.

Recommended:

• Chasteberry – PMS Support

5. St John’s Wort

St John’s wort is widely recommended as an herbal treatment for depression. Research has shown that it is significantly more effective than fluoxetine (Prozac) in the treatment of major depressive disorder. Thus, it can also be used to treat emotional PMS symptoms such as depression, anxiety, mood-swings and irritability.

What is more surprising is that the herb also seems to improve physical symptoms such as bloating, breast tenderness and cravings. St John’s wort is known to lower estrogen levels (hence the warning that it can reduce the effectiveness of contraceptive pills). It may improve physical symptoms of PMS by helping to maintain the estrogen-progesterone balance throughout the menstrual cycle.

In a randomized controlled trial, researchers from the University of Leeds investigated the effectiveness of St. John’s wort for the treatment of PMS. Researchers assigned 36 women diagnosed with PMS to receive either 900 mg of St. John’s wort supplements per day or identical placebo tablets. After 2 menstrual cycles, the women were all given placebo tablets for one wash-out cycle. Treatments were then crossed-over for a further 2 cycles, with the women who originally received placebos given St. John’s wort and vice-versa.

PMS symptoms were rated throughout the trial using a daily symptom report and questionnaires which measured anxiety, depression, aggression and impulsiveness. Blood tests were used to measure hormone levels. The researchers concluded that St. John’s wort was statistically superior to the placebo for improving physical and behavioral symptoms of PMS. However, they noted that further work was needed to determine whether a longer duration of treatment would improve pain and mood-related PMS symptoms.

St. John’s wort may be even more effective when combined with chasteberry. An Australian study investigated the effects of a combination herbal therapy for the management of PMS-like symptoms in perimenopausal women. Researchers randomly assigned 14 women to receive either a supplement containing St. John’s wort and chasteberry or a placebo twice a day. The women completed a menstrual symptoms questionnaire every 4 weeks during the 16-week trial.

Analysis of the data indicated that the herbal combination was superior to placebo for total menstrual symptoms scores and for subgroups of symptoms related to depression, cravings, anxiety and water-retention. Symptoms showed an upward trend of improvement throughout the trial for those receiving herbal therapy.

Recommended:

• St. John’s Wort Herb – Capsules

6. B Vitamins

B vitamins may help prevent mood-related PMS symptoms by interacting with neurotransmitters in the brain. Riboflavin (B2) and vitamin B6 are needed to synthesize serotonin. Low serotonin levels can lead to anxiety, depression, cravings and headaches. Thiamine (B1) is required to generate GABA, an inhibitory neurotransmitter that calms anxiety.

A case-control study published in the American Journal of Clinical Nutrition investigated the link between dietary B vitamins and premenstrual syndrome. Researchers analyzed 10 years of data from 6,000 women involved in the Nurses’ Health Study II who were free from PMS at the starting point. At various intervals, the women filled in food-frequency questionnaires to estimate their usual dietary intake of 131 foods and supplements. They also completed questionnaires that asked about the presence of any of 26 PMS symptoms.

After 10 years, 1,057 women were clinically diagnosed with PMS and 1,968 women without PMS symptoms were confirmed as controls. Researchers found that a high dietary intake of thiamine (B1) and riboflavin (B2) were associated with a significantly lower risk of premenstrual syndrome. Women who consumed the most thiamine were 25% less likely to develop PMS than those who consumed the least. Women who consumed the most riboflavin reduced their risk for PMS by 35%.

Researchers from Oxford University conducted a trial to study the effects of vitamin B6 on PMS symptoms. The 32 women who entered into and completed the 7-month study had all experienced moderate to severe PMS symptoms during the previous year. The participants kept daily diaries which rated the severity of nine PMS symptoms on a scale of zero-to-three.

After completing the diary for one month, the women were randomized to receive either 50 mg of vitamin B6 or a placebo for three months. The treatments were then crossed over so that the placebo group took vitamin B6 and the vitamin B6 group took the placebo. Analysis of the diary data showed that vitamin B6 significantly improved PMS symptoms of depression, irritability and tiredness. However, it was not significantly better than the placebo at improving symptoms relating to pain and water retention.

Taking B6 together with magnesium may boost the effectiveness of both supplements. In a randomized controlled trial, researchers randomly assigned 44 women to one of four treatment groups: magnesium, vitamin B6, magnesium + vitamin B6 or placebo. Each day throughout the study, participants rated 30 menstrual symptoms on a 5-point scale. After one month, there was no significant difference in individual treatments, however the combination of 200 mg of magnesium plus 50 mg of vitamin B6 significantly reduced anxiety, nervous tension, irritability and mood swings.

Method: Ensure you get the necessary amount of B vitamins by eating a varied diet that includes plenty of green leafy vegetables. If you routinely suffer from mood-related PMS symptoms, consider supplementing with thiamine 100 mg, riboflavin 50 mg and B6 50 mg daily.

Recommended:

• Vitamin B Complex – Raw, Whole Food Supplements

7. Exercise

Endorphins, the brain’s ‘feel good’ chemicals decrease in the week before menstruation due to changes in sex hormones. This can contribute to emotional symptoms such as anxiety and depression and also lowers the tolerance for physical discomfort. Exercise promotes the release of endorphins and can help to improve many symptoms of PMS.

A study published in the Journal of Psychosomatic Research examined the effects of regular moderate exercise on mood and menstrual symptoms. A group of 97 female exercisers and a comparison group of 159 female non-exercisers completed menstrual distress questionnaires and a questionnaire specifically focused on emotions. The questionnaires were administered at three points during the menstrual cycle, including the premenstrual stage. The exercisers obtained significantly lower scores on negative mood, behavior changes, impaired concentration and pain.

An Iranian study investigated the effects of 8-weeks of regular aerobic exercise on premenstrual syndrome. The participants were 40 non-athlete female university students with a diagnosis of PMS.   The women recorded daily symptoms over four menstrual cycles. After two cycles, they were randomly divided into two groups. One group practiced aerobic exercise for 60 minutes three times a week with an experience trainer. The control group did not do any organized exercise.

PMS symptoms significantly improved in the exercise group compared to the control group. After four weeks, the women who did aerobic training had a 29% reduction in physical symptoms and a 33% reduction in psychological symptoms. After 8-weeks of regular exercise, their physical symptoms had improved by 65% and their psychological symptoms had improved by 52%.

Aerobic exercise isn’t the only activity that may be beneficial for PMS. One study looked at the effects of yoga on premenstrual symptoms in 64 female employees at a manufacturing plant. At the beginning and end of the study, the women filled in questionnaires about how menstrual symptoms affected their quality of life and rated 24 PMS symptoms on a 4-point scale.

All of the volunteers attended 50-minute yoga classes twice a week after work in the plant’s fitness center. After 12-weeks of yoga, the women reported deceased menstrual pain, decreased use of medication for menstrual pain, and decreased effects of menstrual pain on work. They also had improvement in symptoms of bloating, breast tenderness and cramps.

Recommended:

• Yoga – Simple Techniques for Stress Release
• Yoga – All Purpose Mat with Carrying Strap

Final Word

If you suffer from PMS, you may want to perform your own personal experiment similar to some of the studies described above. Keep a PMS diary in which you record all your symptoms and rate their severity on a scale of 0-3.

After one month, begin taking vitamin, mineral or herbal supplements or start attending exercise classes. Continue to record your symptoms for the next 3 months. Compare your scores to those in the first month. If they’ve improved, you’ve found a remedy that works for you!

According to the World Health Organization (WHO), close to 1 million Americans suffer from chronic headaches and migraines everyday!

Migraine sufferers take double the amount of prescription medications, and 91% of the people affected have to miss work during attacks. They also have to visit the emergency room twice as many times than those who do not suffer from serious headaches.

Different Kinds of Headaches

There are three basic kinds of headaches: tension headache, cluster headache, and migraines.

1. Tension Headache

Tension headaches are the most common type and are caused by constricted muscles in the head and the neck. This headache is characterized by a dull pressure or tightness on both sides of the head and neck.

2. Cluster Headache

Cluster headaches are sharp, severe, and come on rapidly. These headaches are focused around the eyes, and last from a few minutes to a few hours. Common symptoms are eye irritation and nasal congestion.

3. Migraine

A migraine is a primary headache disorder. Migraine pain is brought upon by continuous constriction and expansion of the blood vessels in the head.

Migraines are usually characterized by a pulsating one-sided pain, and can last anywhere from a few hours, up to a few days. Migraines are accompanied by other symptoms such as nausea and vomiting, sensitivity to your senses, and increased pain from daily activities.

Common triggers for migraines include: stress, inadequate sleep, smoking, alcohol, bright lights, loud noises, improper nutrition, dehydration, and hormone imbalances.

A headache is your body’s way of telling you that something is wrong or deficient within your system. If your headache is a result of a chronic health condition, you need to visit your doctor to further discuss what’s going on.

I’m sure all you want to do when you have a killer headache is to pop a painkiller, but natural remedies can work just as fast and efficiently, without the side effects of painkillers.

There are natural ways available that can help diminish the pain from chronic headaches and migraines.

Natural remedies can be used to safely alleviate the pains associated with headaches. These remedies can be used alone, or in conjunction with other natural reliefs and therapies.

1. Oils – Peppermint, Lavender, Thyme & Rosemary Essential Oils (EO)

Carrier oils are derived from the fatty part of vegetables (seeds, kernel, nuts). Essential oils (EO) are derived from the bark, root, and leaves of the plant.

If undiluted (without a carrier oil) EO’s are applied directly to the skin, the aromatics can cause severe irritation, such as burns or rashes. It is best to mix essential oils with a carrier oil, such as Jojoba, Almond, or fractionated coconut oil.

Recommended:

• Coconut, Grapeseed, Avocado & Sweet Almond – Carrier Oil
• Glass Roll-on Bottles with Stainless Steel Roller Balls

Peppermint
Another great natural analgesic is the peppermint plant. It contains menthol, which provides a cooling and tingling sensation as it alleviates the pain.

This organic compound is also useful for its anti-spasmodic, anti-microbial, and anti-inflammatory properties. Peppermint can also be used as a mood stabilizer, or an insect deterrent.

Recommended:

• Peppermint Essential Oil

Lavender
Lavender is known for its anti-inflammatory characteristics, and its ability to dilate blood vessels. This explains why lavender is so commonly used for alleviating pain.

Recommended:

• Lavender Essential Oil

Rosemary & Thyme
Rosemary and thyme contains carvacrol. Carvacrol is a substance that acts like a non-steroidal anti-inflammatory drug (NSAIDS), but without the added side effects.

Essential oils and NSAID drugs, such as Advil, take about the same amount of time to relieve pain, but NSAIDS are known to cause damage to your stomach and bowels. NSAIDS can cause internal bleeding and painful ulcers.

Recommended:

• Rosemary Essential Oil
• Thyme Essential Oil

Method for EOs: Solution: mix 1 tablespoon of a carrier oil and 1-4 drops of an EO into a container (or a roll-on-bottle). Start with only 1 drop, if it is your first time using an EO.

Depending on where the pain is, use a cotton swab to dab this mixture onto your temples, forehead, or the nape of your neck.

Lotion: mix an unscented lotion with 3-6 drops (per ounce of lotion) of an EO.

Foot Bath: add 1-3 drops of your EO into a bucket of hot water. Soak your feet in the water. The heat relaxes you and draws the blood from your head, into your feet. This is a great remedy for relieving head tension.

Aromatherapy: Add 2 drops of your EO to either a tissue or boiling water. Inhale.

2. Ginger Tea

Ginger contains over 200 powerful substances in its oils and has been around for over 2,000 years.

Among many uses, ginger calms muscle contractions and inflammation, which is great for combating migraine pains.

This root is also good for increasing appetite, decreasing nausea and vomiting, protecting the stomach lining from alcohol and NSAIDS, and preventing GI ulcers.

Methods: Wash and peel off the brown skin and boil the sliced up root with some lemon, and lemon rind. Lightly sweeten with honey, or add sliced pear while making the tea, for taste. Boil for 30 minutes. Inhale the delicious smell of the drink and enjoy.

Recommended:

• Ginger Tea – Organic
• Ginger Grounded Root – Organic

3. Organic Apple Cider Vinegar (ACV)

A lot of severe headaches are caused by dehydration. To efficiently re-hydrate your body, try boosting your water with extra vitamins and minerals.

An easy way to do this is to add organic apple cider vinegar (ACV) to your daily water. Organic ACV is packed with: beta-carotene, magnesium, potassium, calcium, riboflavin, thiamine, vitamin B6, vitamin C, vitamin E, fruit acids and pectin.

This natural option is more efficient and healthier than popular sports drinks, which are loaded with sugar and chemicals.

Apple cider vinegar also balances your body’s acid and alkaline levels. This equilibrium is essential for preventing and combating migraines.

Don’t overdo the water though! Drinking too much water can actually suck the essential vitamins and minerals out of your bones and blood, and cause them to be excreted out with your urine.

Method: Mix 2 tablespoons of organic ACV with 24 ounces of water. Add honey for taste. If you cannot tolerate 2 tablespoons in the beginning (which most people cannot), start off with only 1 teaspoon, and then slowly work your way up to 2 tablespoons.

Recommended:

• Apple Cider Vinegar – Organic, Raw, Unfiltered

4. Magnesium

Magnesium is responsible for over 300 metabolic reactions that go on in the body. One of these reactions is regulating serotonin.

Serotonin is a neurotransmitter known to be involved during the start of a migraine. Low levels of magnesium have been associated with migraine headaches.

In 1996, a study was performed on 81 subjects who took 600 milligrams of Magnesium Citrate for 12 weeks. Participants who took magnesium reduced their frequency of migraines by almost 50%.

You can also get magnesium from natural food sources. Foods that contain high levels of magnesium are: green leafy vegetables, legumes, whole grains, bananas, and seafood.

Method: The recommended daily dose of Magnesium is 400-600 milligrams. If you start experiencing diarrhea, stop the magnesium for a few days, and continue taking a lower dose.

Recommended:

• Magnesium Supplement

5. Vitamin B2 (Riboflavin)

Riboflavin, or Vitamin B2, is essential for growth, production of red blood cells, and creating energy for the body. A deficiency in riboflavin can cause migraines.

Vitamin B2 is proven to lowers the frequency and severity of headaches. This vitamin is naturally found in green leafy vegetables, liver, legumes, eggs, and dairy products.

Method: If you cannot get enough from food alone, the recommended daily dose for Vitamin B2 supplements are 400 milligrams.

Recommended:

• Vitamin B2 (Riboflavin)

6. CoQ10

CoQ10 is a natural compound made in the body that is used for cell growth and protecting against cell damage. It is also a vital element in the mitochondrial electron transport chain.

A study published by Neurology showed that CoQ10 was superior to a placebo in preventing migraines. CoQ10 was tested on a group of 43 patients, while another group received a placebo. Fifty percent of patients who took CoQ10 reported significantly reduced frequency of headaches compared to only 14 percent of those who took the placebo.

CoQ10 has been extensively studied for the treatment of mitochondrial disorders such as: migraines, Parkinson’s Disease, heart disease, type II Diabetes, and other conditions. CoQ10 can be taken to help lower blood pressure and blood sugars. The dosage of CoQ10 used in the study was 100 mg, 3 times a day.

Looking for natural sources of CoQ10? CoQ10 naturally occurs in soybean and canola oil, chicken, herring, mackerel, beef, broccoli, cauliflower, oranges, strawberries, roasted peanuts and pistachio, and sesame seeds.

Method: The recommended daily dose of CoQ10, by migraine specialists, is 300 milligrams. Soft gel capsules tend to be more effective than powders or tablets.

Keep in mind that CoQ10 may interacts with, or decrease the potency of other medications and supplements, so speak with your doctor to find out if this supplement is right for you.

Recommended:

• Coq10 – Softgels

7. Feverfew

Feverfew is part of the sunflower family, and is naturally grown in Europe, North America, and Australia. Feverfew is useful in preventing migraines, due to parthenolide — a substance that helps to stop muscle spasms.

This herb is also used in treatments of arthritis, lowering blood pressure, stomach problems, and improving digestion and kidney function.

A great benefit of feverfew is that overtime, it treats the cause of the pain, rather than just masking the migraine symptoms. In the long run, it may be more effective than NSAIDs, such as aspirin or ibuprofen.

The way that feverfew treats headaches is by controlling the inflammation of constricted and spastic blood vessels in the brain.

There are more benefits in using feverfew to prevent the onset of migraines, rather than for the treatment of active headaches.

Method: Feverfew needs to be taken daily for a few weeks, before its effects on migraines will become noticeable. The recommended daily dose is 250 milligrams. Consult your doctor prior to using if you are pregnant or breastfeeding.

Recommended:

• Feverfew Leaves – Capsules

8. Butterbur

Butterbur has been used as a natural remedy for over 2,000 years. It can be used as an effective remedy for migraines, asthma, gastric disorders, and seasonal and environmental allergies — all without the added bonus of nasty pharmaceutical side effects.

This remarkable root extract has been widely used in Germany since 1988 and is now available in the United States. Butterbur works as an anti-inflammatory agent and a muscle relaxant, particularly in the cerebral blood vessels.

A study performed in 2004 showed a 48% decline in migraines, after a 4-month period of butterbur use.

Method: The recommended dose of butterbur is 50-75 milligrams, twice a day, for 4-months.

Recommended:

• Butterbur Extract

9. Cold or Hot Compress

Coldness constricts blood vessels and reduces inflammation, while heat increases blood flow. Alternating between hot and cold temperatures increases blood flow, oxygenation, and circulation.

Hydrotherapy uses this science to treat migraine pain by manipulating cerebral blood flow. This easy therapy is commonly done by simultaneously placing the feet in a hot bath, while applying ice to the head, or the back of the neck.

Method: Place a cold compress or an ice pack to the base of the skull. At the same time, dunk your feet in hot water.

Recommended:

• Ice Packs – 2 Hot/Cold Compress Gel Packs and Velcro Wrap
• Eye Mask – Hot Cold Therapy

10. Avoid Electronics

We live in a world where technology is everywhere, and is being used by people of all ages.

There isn’t a moment when we are not looking at our phones, televisions, computers, tablets, kindles, and other “smart” devices. To avoid eyestrain and headaches, take a break from these devices, and get up every 15-minutes.

Migraines can come from not-so-obvious causes, such as bad posture, a stagnant lifestyle, neck tension, and inadequate or improper sleep.

Keep your electronic devices at eye level to avoid bad posture and neck tension. Get outside as much as you can and breathe in the fresh outdoor air.

Also avoid using your electronic devices before bedtime, especially in the dark. This can mess up your internal clock, and delay you from getting efficient and adequate sleep.

Method: Put down your electronic device. Slowly roll your shoulders in a backwards circular motion, and stretch your neck from side-to-side.

11. Avoid Monosodium Glutamate (MSG)

Monosodium Glutamate (MSG) is widely used in many food products that we consume on a regular basis.

MSG is added to packaged foods and marinades to enhance food flavoring, at a cheaper price. It is frequently used in Chinese takeout, ramen noodles, and numerous other prepackaged foods.

MSG can trigger a massive headache, especially if you have food sensitivities. MSG, like aspartame, excessively fires off brain nerves, causing neurological toxicity. What makes matters worse, is that MSG is highly addictive!

Chronic intake of this food additive is linked to many diseases such as: fibromyalgia, obesity, fatty liver and liver toxicity, high blood sugars, asthma, high cholesterol, high blood pressure, neurological brain disorders, digestive disorders, and metabolic syndrome.

Be aware that MSG can be disguised as over 40 different ingredient names. It can be disguised as: Glutamate, anything “hydrolyzed”, yeast extract, gelatin, soy protein, whey protein, soy sauce. The best thing to do when trying to avoid additives, is to learn how to read food labels.  

12. Sleep

Making sure to get adequate and efficient sleep can help prevent the onset of a migraine.

Proper sleeping positions are also very important. Make sure your pillow is not too high or too low. Improper sleeping positions can induce stress, neck strain, and inadequate air supply.

Method: A great pillow that comes in different sizes is the Tempur-Pedic neck pillow. For a deep REM-sleep, try also using earplugs (Mack’s Silicone Earplugs) and an eye mask.

13. Exercise

Exercise is great at preventing the onset of a migraine, but it’s important to listen to what your body needs at the moment. Don’t exercise when you currently have a migraine attack, because it can aggravate the severity of the headache even more.

Regular physical aerobic exercise is good at preventing frequency and severity of future migraine attacks.

Exercise also improves your overall quality of health, improves sleep, and decreases stress. When you get moving, your body releases endorphins (pain controlling neurotransmitters) and enkephalins (anti-depressant chemicals).

Method: Choose a type of aerobic exercise that you enjoy such as swimming, brisk walking, jogging, dancing, or biking. Mix it up a bit and say goodbye to future headaches!

14. Acupressure Massage

Acupressure massage is an ancient Eastern Medicine therapy that is still widely used today. Acupressure treatment focuses on pressure points on the body to relieve pain.

Method: Squeeze the webbed skin between your 1st and 2nd fingers. Massage for 5 minutes, then switch hands. You can also do this technique on your feet. Also, try massaging your temples and the base of the skull (back of the neck).

Final Word

Don’t let a migraine get you down. There are many natural remedies that work extremely well.

You can try multiple remedies at a time, or just find one that works best for you. Get started now and save those sick days for another day!

Do you always have to carry gum or candy with you because you’re worried about your breath?

Are you scared of speaking to people because of your breath?

No matter how much you brush, you can’t seem to shake the bad breath?

Bad breath can ruin your day and chronic bad breath can ruin your social life. Many people suffer from this problem and it can create psychological and self-esteem disadvantages. Bad breath is usually caused by something going on inside the oral cavity.

Causes of Bad Breath (Halitosis)

The biggest culprits of bad breath are usually caused by a coated tongue, cavities, poor oral hygiene, gingivitis, odor causing foods, periodontitis, or a combination of any of the above.

Other common causes of bad breath are malnutrition, diabetes, chronic dry mouth, stress, certain medications, infections and a decreased immune system, and gastrointestinal disorders.

When your body does not get the proper nutrients, it breaks down fats into ketones, which causes a fruity odor. The start of digestion begins in the mouth, by your salivary glands. A decrease is saliva causes bad breath because saliva carries antimicrobial agents.

Our mouths produce about 3 pints of saliva everyday. The job of saliva is to aid in digestion, carry essential calcium and phosphorus to build strong teeth, and to fight against harmful bacteria that cause gum and periodontal diseases.

Certain foods, spices, drinks, and chemicals can cause temporary bad breath. Onions, garlic, curries, alcohol, coffee, cigarettes are popular offenders.

What is Halitosis?

The medical term for bad breath is called Halitosis.

According to a study published in the OA Dentistry journal, gum and periodontal disease affects 92.9% of the worldwide population. Halitosis within the general population affects 22-50%.

Taking care of your oral problems is important because it can ruin the quality of your life.

The mouth is home to hundreds of different kinds of bacteria. Certain harmful bacteria can cause odors. As our saliva starts to digest the food that enters our mouths, several noxious substances arises, leading to halitosis.

Odors arise from the overgrowth of proteolytic, anaerobic gram-negative bacteria that hides inside the crevices of the mouth and tongue.

Home Remedies & Cures for Bad Breath

There are many different causes of bad breath. That is why it is important to find out what is actually causing your condition. Whatever the cause is, there are natural ways to get rid of it.

1. Apple Cider Vinegar (ACV)

Apple cider vinegar has many anti-microbial and anti-fungal properties that can kill odor-causing bacteria. It can also break down plaque that harbors many bacteria that cause bad breath.

Bad breath can be caused by GI diseases, such as ulcers, heartburn, lactose intolerance, and gluten allergies. ACV is a great natural remedy for gastrointestinal (GI) diseases.

Check out other Health Benefits & Uses of Apple Cider Vinegar (Organic With Mother).

Method: (Gargle) Mix 1 teaspoon of ACV with 1 cup of pure filtered water. Swish mixture around the mouth for a few minutes, then gargle. Be sure not to swallow the mixture.

(Drink) Mix 1 tablespoon of ACV into a large glass of pure filtered water, drink. For added health benefits and enhanced taste, add 1 teaspoon of ceylon cinnamon and raw organic honey.

Recommended:

• Apple Cider Vinegar – Organic, Raw, Unfiltered
• Honey – Pure, Raw, Unfiltered
• Cinnamon (Ceylon) – Organic

2. Baking Soda

Baking soda (also known as Sodium Bicarbonate) is another quick fix for bad breath.

Baking soda contains anti-microbial and anti-fungal properties that makes it hard for harmful bacteria to stick around.

Sodium bicarbonate is also great for whitening teeth, but it can cause corrosion if left on for too long. Always rinse baking soda off after use. Baking soda is also good at neutralizing the pH levels in your body and aids in faster digestion.

Method: (Gargle) Mix 1 teaspoon of sea salt, 1/2 teaspoon of baking soda, 1 cup of warm filtered water, gargle.

(Drink) Mix 1 teaspoon of baking soda with pure filtered water, drink. Do this every other day, for a month.

(Brush) After brushing normally, add a little baking soda to your toothbrush. Brush for 2 minutes, then rinse out your mouth.

Recommended:

• Baking Soda

3. Fennel Seeds

Fennel seeds are widely used in India for freshening the mouth. Fennel contains anti-microbial properties that fights against bad breath. It is also used to aid in digestion.

Fennel contains a compound called Anethole, which relaxes the stomach and prevents spasms and flatulence. Fennel water is also often used in colicky babies.

Method: (Tea) After a meal, try some fennel tea — make by seeping crushed seeds in hot water.

(Chew) Chew 1 teaspoon of whole seeds slowly after your meal.

Recommended:

• Fennel Seeds – Organic

4. Herbs

Herbs are aromatic, nutritious, flavorful, and contains chlorophyll. Chlorophyll in green plants is a powerful and natural deodorizer. Chewing on herbs helps stimulate bacteria-fighting saliva.

The effects of chlorophyll as a deodorizer do not last long. Herbs as a natural odor killer is a good remedy if you are looking for a quick fix.

Check out 6 Best Easy-to-Grow Plants for Your Indoor Herb Garden (Year-Round).

Method: (Chew) After meals, chew on fresh peppermint, rosemary, thyme, sage, parsley, basil, mint or cilantro leaves, instead of gum.

5. Lemons

Lemons and other citrus fruits are great at combating problematic odor-causing bacteria, due to their strong anti-microbial properties.

Lemons (especially the rinds) contain acids and vitamin c that keep the growth of bacteria under control. They prevent the colonization of bacteria and excess mucous from forming on your tongue and gum line.

Method: (Chew) Chew on a piece of lemon or a clean orange rind. Eat after meals or throughout the day for a burst of freshening flavor.

(Drink) Squeeze fresh lemon into a large glass of pure filtered water. Drink every morning, upon waking.

6. Cinnamon

Cinnamon releases essential oils that are great at killing harmful bacteria. This spice is found to contain a component called aldehyde, which is great at keeping noxious bacteria at bay.

Some other benefits of cinnamon include: antimicrobial and anti-inflammatory properties, controls blood sugar, improves colon health, protects against heart disease, and boosts brain function. Another benefit of this spice is that it is naturally sweet and low in calories!

There are two different kind of cinnamon: Cassia Cinnamon (cheap and can be toxic if taken in large amounts – found in most supermarkets) and Ceylon Cinnamon (pure, sweeter, more nutrient dense).

Method: (Drink) Add 1 teaspoon of cinnamon to your favorite drinks (water, coffee, tea).

Recommended:

• Cinnamon Grounded (Ceylon) – Organic

7. Oil Pulling – Coconut Oil

Oil pulling has been used for thousands of years and originated from ancient Ayurvedic medicine. Oil pulling is basically a detoxification of your mouth.

Oil pulling is performed by swishing a tablespoon of oil around in the mouth for 20 minutes. This process sucks out toxins that are buildup in the mouth, and creates a clean environment.

This oil practice is usually performed with sesame or coconut oil. Organic, raw, unfiltered coconut oil has strong anti-microbial and anti-fungal properties.

Coconut oil is effective at reducing effects of gingivitis, cavities, plaque buildup, yellowing of teeth, and odor-causing bacteria.

Coconut oil contains lauric acid and produces monolaurin when digested. Both lauric acid and monolaurin are powerful agents against harmful bacteria, viruses, and fungi.

Method:

• Swish 1-2 tablespoons of coconut oil in your mouth, as soon as you wake up.
• Make sure to oil pull before you eat, drink, or brush.
• Slowly swish for 15-20 minutes, without swallowing any of the oil.
• Spit out the oil into a garbage can (not the sink).
• Rinse out your mouth with warm water. For added antimicrobial effects, try rinsing with sea salt water or pink himalayan salt water.
• Brush your teeth like normal.
• Repeat process 2-3 times a week.

Recommended:

• Coconut Oil – Organic, Extra Virgin

8. Raw Fruits & Vegetables

Raw fruits and vegetables are nature’s natural toothbrush. They contain antimicrobial properties that naturally kill bad breath.

They also contain fibrous particles that scrub and clean your teeth surfaces.

Method: (Eat) Carry some raw fruits and veggies to snack on, or to eat after meals.

9. Brush Properly

Your tongue harbors hundreds of odor-causing bacteria. Make sure you rigorously brush the yellow or white coating off the top of your tongue. This nasty film is usually caused by inflammation and infection.

When brushing your teeth, make sure you also get the inner and outer sides as well. Don’t forget to brush the roof and sides of your mouth afterwards.

If you have dentures, always remove them every night. Clean your teeth, gums, tongue, and the roof and sides of your mouth.

According to the American Dental Association (ADA), it is a good idea to change your toothbrush every 3-4 months, or sooner if the bristles become frayed.

Toothbrushes can house numerous microorganisms. These organisms can cause oral or systemic infections. Allow toothbrush bristles to fully dry before transporting, and try not to use covers if possible.

Once a week, soak your brushes in hydrogen peroxide to kill off excess bacteria. Never share toothbrushes, even with your family.

Recommended:

• Toothbrush – Rechargeable
• Toothbrush Head Replacements

Final Note

These remedies are all natural and safe in treating bad breath. Repeat them regularly and feel free to mix and match remedies.

Finding the cause of your condition is always more important than treating individual symptoms. Get a teeth cleaning by your dentist every 6 months. Also, don’t forget to brush and floss at least twice a day.