12 natural ways to reduce menstrual cramps or period pain

“The menstruation cycle consists of a series of physiological change in the uterus, ovaries and endocrine system that take place from the beginning of one menstrual flow, to the start of the next.” – Eva Agee, Ph.D

Some of us experience pain, bloating, acne, headaches, cravings, weight gain, water retention, anxiety, irregular periods, heaviness and mood swings during this cyclical hormonal change. This can easily cause stress and create havoc during the time of menstruation. Debilitating menstruation pain sometimes may require that we rearrange our work schedule or call in sick to stay home during the first 1 or 2 days of the cycle. Some of us get painful acne on the face and back. Splitting headaches and exhaustion also can take over our lives! We all know how menstrual irregularities, PMS symptoms, and cramps can impair our daily activities during the cycle. They also pose health risks such as anemia (in case of heavy bleeding).

Modern medications rarely correct the underlying cause of this discomfort. If you chose medications such as NSAIDS, antidepressants, and hormonal contraceptives it can reduce the PMS symptoms but does not really take care of the root of cause of the pain or symptoms and may also have adverse side effects. However implementing holistic strategies to support the body’s natural healing can lead to long term positive effect on your health and you may rarely experience the painful PMS symptoms.

One thing I have learned from my journey towards health and healing is that pain and discomfort are not normal for your body. It is always an indication that something deep inside is not right. Your body is sending you messages through pain to get your attention. Therefore, when correct foods are given and when you build a strong mind-body connection your hormones will fall into equilibrium and cramps will be absent for good.

I am sharing with you some of my own secrets on how to correct PMS symptoms and get relief. However know that like anything else there is no magic pill to get rid of this pain and healing will not happen overnight. Be patient, be consistent and healing will follow through.

You guessed it right from the title that I will be discussing food, nutrition, exercise and herbs as well as some do’s and don’ts for your diet.

What can cause PMS symptoms and menstrual cramps?

1. Excessive estrogen: This is a necessary hormone for our reproductive health. However excessive estrogen can cause unpleasant and painful periods. Excessive estrogen can be due to stress in the body. Correcting dietary habits can also keep this hormone in balance.
2. Thyroid hormones: Thyroid hormone is required for many functions in the body including deactivating excessive estrogen hormone and speed up the metabolism.
3. Stress: Stress releases cortisol hormone in the body, produced by our adrenal glands. Higher production of this hormone due to stress can lower the levels of progesterone and thyroid hormones.  Both progesterone and  thyroid hormones are required to balance estrogen in our body.

The above hormonal imbalances can be easily caused by improper dietary habits, emotional stress, chemicals in our foods, chemicals in our body care products, tap water, carrying excessive weight in the body and an inactive lifestyle.

The don’ts: During or a week before the cycle

1. Don’t consume white sugar, processed white flours and artificial colours and additives through your foods.
2. Don’t choose a low fat diet. Yes you heard be right. You need the right (unprocessed and extra virgin) fats to absorb the fat soluble vitamins in your body such as vitamin A, D, E and K. Such as coconut oil, ghee, flax seed oil, evening primrose oil and hemp seeds.
3. Reduce eating too much soy or grain based foods. These foods can increase blood sugar imbalances, lower thyroid functions and reduce the liver’s ability to detox excess estrogen. Grain based foods are rice, pasta and bread.
4. Eliminate commercial diary and dairy based products from your diet completely. You can choose to consume organic unhomogenized milk or raw milk (grass fed and good husbandry practice) from a well-known farmer.
5. Eliminate table salt or refined salt intake. Replace it with Celtic sea salt or Himalayan Pink salt.
6. You must consider eliminating caffeine from your diet to get rid of painful menstruation.
7. Do not use sanitary pads that are not disposable. Organic disposable pads contains no harmful chemicals.

The do’s: 12 natural ways to reduce menstrual cramps or period pain

1. Drink lemon water every morning after you wake up. This will have an alkalizing effect on the body and keep the body hydrated and mineralized. Stay hydrated throughout the day,
2. Must include vitamin D3 in your diet. Especially if you live is a colder climate where sunlight is reduced during the winter season.
3. Increase consumption of leafy greens to ensure enough B vitamins, fiber and mineral supply in the body. You will get a lot of calcium, magnesium, iron, B vitamins and other minerals through leafy greens. Swiss chard, collard greens, yogurt, pumpkin seeds, sesame seeds, spinach contains these minerals.
4. Eat fatty fish, fish or flax oil every day to get relief from hormonal imbalances.
5. My most favourite remedy to get relief from cramps is an Ayurvedic home remedy using cinnamon and ginger to make a tea. Just use ¼ tsp. of ground cinnamon and a pinch of ground ginger or couple of thin slices of half an inch of fresh ginger to a cup of hot water. Wait and let it steep for 5 minutes. Strain and drink the tea. I will also write a recipe for pain free period tea concoction.
6. Vitex or chaste berry is a herb that eases menstrual cramps,
7. Evening primrose oil or borage oil are rich in anti-inflammatory omega-6 fatty acids and are known to reduce breast pain and tenderness as well as PMS symptoms.
8. Dietary intake of calcium and magnesium is crucial for balancing the hormones.
9. Using heating pads or hot water bags around the area relaxes the stiff muscles and reduces pain by bringing oxygen in the area.
10. One of the most important things to address is relaxation through 7-8 hours of sound sleep and stress reduction. Meditation and breathing exercises (pranayama) also assists in reducing stress.
11. If you eat a lot of nuts, seeds and grains then increase aerobic exercises. Aerobic exercises releases endorphin hormones or “feel good” hormones in the body. The presence of this hormone works like a natural pain killer.
12. Apply natural progesterone cream or wild yam cream. Apply this cream on stomach, lower abdominal area, buttocks, things, breasts and upper arm area. Best time to apply this cream is a week before the start of your period.

Address sleep, stress and digestive imbalances and practice a balanced health protocol for 6-8 weeks in order to reduce any PMS symptoms including cramps. If you are someone who tends to stray away from your health routine, then make sure you apply as many of the above mentioned remedies as possible a week before your cycle. This I would say is still a band aid solution as oppose to destroying the root cause of pain completely.

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5 Worst Breakfast Foods To Start Your Day

Breakfast is the most important meal of your day. Thus, it should consist of healthy foods to keep you energized. Moreover, having a good breakfast helps minimize cravings of high-calorie foods throughout the day.

So, it is beneficial for those striving to lose weight. In addition, regularly having breakfast boosts your strength, improves concentrations, and helps lower cholesterol naturally.

Given below are 5 worst breakfast foods that you should avoid

Pastries

Pastries such as cinnamon rolls, toaster pastries, strudels, Danish pastries, and so on are loaded with calories and fats. Moreover, they have high sugar content due to frosting, glaze, etc.

Plus, most pastries are made with white flour because it is highly processed but lacks in nutrients as it contains less protein, iron, calcium, vitamin B, and dietary fiber than whole grain flour. Hence, they are just empty calories.

They affect the blood sugar levels, thereby causing an initial burst of energy that is likely to crash by mid-morning.

Muffins, even low-fat ones, should also be avoided for breakfast for the same reason. If you are craving for sugar in the morning, then you can have fruits. Again, avoid fruit juices, though.

Donuts

This is another common breakfast food because you can easily grab a donut on your way to work. However, it is not healthy at all.

Most donuts contain refined sugars, trans fats, processed white flour, and hydrogenated oil. Plus, even a simple doughnut is likely to have approximately 230-250 calories with no nutrient value. It is particularly not a good choice when trying to lose weight because donuts are deep-fried.

Furthermore, like pastries, they cause a spike in sugar levels that soon crashes down.Pancakes with high-fructose corn syrup, too, are not recommended.

This artificial syrup is linked with type 2 diabetes and is likely to cause abdominal obesity. Plus, pancakes are full of fats and simple carbohydrates.

Hot Dogs

This is yet another worst food to start your day with. It is made of white flour which, as mentioned earlier, just adds empty calories without any nutrition. Plus, hot dogs include bacon, ham, and sausage.

These processed meats are bad for you because they tend to increase the risk of developing colorectal cancer, heart disease, high HDL, and diabetes because they have nitrates and high saturated fat content. In addition, they contribute in causing weight gain and obesity.

Sugar Laden Cereals

The combination of cereal and milk is extremely popular as a breakfast meal. Most cereals available in the market, however, contain highly refined flours and sugar.

They are full of carbohydrates and are likely to cause a temporary spike in your blood sugar level. Thus, they are not as healthy as they seem to you.

So, it is recommended to read the labels carefully and choose cereals with high protein and fiber content. Besides, you can consider having oatmeal with cinnamon, walnuts, flaxseeds, blueberries and other healthy items.

Bagels and Cream Cheese

Bagel is a good choice for breakfast unless you combine it with fattening cream cheese. So, when taking bagel, you need to opt for a low-fat topping like Greek yogurt or hummus.

Furthermore, you can serve bagels with peanut butter, almond butter, or fruits. Needless to say, go for whole-grain bagel packed with essential vitamins, minerals, and fiber instead of bagels made with refined grains.

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BENEFITS OF PAPAYA

Fruit of the angels, that is, papaya benefits in the natural treatment of dyspepsia, constipation, burns, rashes, ringworm, bleeding piles, osteoarthritis, and it helps prevent atherosclerosis, heart disease, diabetes, and so on.

Apart from the fruit, the leaves, seeds, and latex of this herbaceous plant also have therapeutic properties. Papaya fruit is usually yellow, greenish yellow or orange in color. It is sweet, musky, juicy and contains many black seeds that are also edible but bitter in taste.

Scientific Name: Carica papaya
Other Names: Papaw, Pawpaw, Tree Melon, Mugua, Lechosa, Malako, Papaia, Papaye, Mamón, Papita, Parisha, Penpe, Pappali

Native Region

Papaya is indigenous to eastern Central America. Now, however, it is grown in all the tropical regions of the world. It is a pear-shaped fruit that belongs to the Caricaceae family.

Healing Properties

Papaya has antibiotic, antifungal, antimicrobial, anti-inflammatory, abortifacient, pugative, and diuretic properties. It protects against macular degeneration, colon, cancer, prostate cancer, breast cancer, and other similar conditions as it is rich in antioxidants and compounds like isothiocyanate.

This fruit promotes digestion and relieves digestive problems like indigestion, bloating,constipation, and upset stomach. Papaya seeds help inhibit the growth of intestinal worms and parasites. They can be used for liver detoxification, too.

Moreover, papaya benefits in improving the metabolism, boosting immunity and treating anemia. Being rich in fiber, it aids in weight loss when taken regularly for at least two to three months.

It serves as a natural cure for inflammation of liver and spleen. Plus, papaya is useful in getting rid of urinary problems as well.

In addition, regular consumption of papaya is valuable in preventing issues like diabetic heart disease, atherosclerosis, heart attack, etc. as it prevents cholesterol oxidation.

Benefits of papaya leaves can be derived by heating them over fire and applying on the affected areas to heal muscle pain.

It is believed that the leaf’s extract removes dead skin cells without causing any damage to the living cells. Consumption of papaya juice helps remove toxins from the body.

Besides, papaya is helpful in providing relief from inflammation related to rheumatoid arthritis, osteoarthritis, asthma and gout.

Coming to papaya home remedies for beauty care, this fruit is used in various face packs to make the skin soft and smooth. Furthermore, it reduces freckles and promotes skin lightening. It works as a great conditioner for hair as well.

In terms of nutrition, papaya contains antioxidants, flavanoids, carotenoids, folic acid, vitamin A, vitamin C, vitamin E, iron, calcium, potassium, dietary fiber, and so on. It is low in sugar and sodium.

It has high levels of lutein and zeaxanthin that help delay the development of cataracts and protect against chronic eye diseases.

Besides, papaya has a powerful protein-digesting enzyme called papain. Scientists are studying the benefits of this enzyme for reducing side-effects of chemotherapy and radiation therapy like oral lesions.

Medicinal Uses of Papaya

• • Having half a papaya in breakfast relieves constipation. Regular consumption of this fruit can help cure piles.
  
  
• • Papaya benefits in relieving heartburn during pregnancy by eating a few pieces of papaya an hour before meals. You can take papaya tablets, too.
  
• • When dealing with diarrhea, prepare a concoction by boiling grated papaya in water for about 10 minutes. Stain and drink a cup this solution three times in a day.
  
  
• • Peel a ripe papaya and cut it into pieces. Soak these pieces in vinegar for about a week. Consume two tablespoons of this home medicine two times in a day as a natural treatment for spleen enlargement.
  
  
• • Unripe papaya is helpful in getting rid of urinary problems. Besides, you can drink aninfusion prepared from papaya leaves.
  
  
• • Dry some papaya seeds in the sun for a few days. Grind them and add a teaspoon of this powder in a cup of warm milk or water. You can also add some honey. Drink this solution in the morning to get rid of intestinal worms.
  
  
• • Application of papaya pulp as a poultice is useful in healing burns. Applying fresh papaya leaves poultice on sores and ulcers removes the offensive odor produced by the wounds.
  
  
• • Grind a few papaya leaves and add a tablespoon of honey in the paste. Taking half a teaspoon of this mixture along with water helps in the treatment of Jaundice.
  
  
• • Regular consumption of papaya juice helps reduce lung inflammation associated with smoking, whether active or passive.
  
• • When dealing with throat disorders like inflamed tonsils, drink the juice of unripe papaya mixed with honey. It is considered good for lymphatic system.
  
  
• • You can use papaya for hair care and conditioning. For this, you need to prepare a mixture by adding a teaspoon of honey and some olive oil in pureed half papaya. Blend this mixture and apply it on damp hair for some time. Finally, rinse it out and shampoo your hair.
  
  
• Besides, you can crush tender papaya leaves in water and use this solution as an effective hair conditioner.
  
  
• • Benefits of papaya can also be derived by eating about 250 g of ripe papaya daily in the morning on an empty stomach. Follow this therapy for at least one month to lower blood pressure.
  
  
• • Simply applying mashed papaya on skin for 15-20 minutes makes the skin soft. Moreover, the milky juice of an unripe papaya can help cure acne naturally over a period of time.
  
  
• • Another papaya home remedy for skin care to remove flaky skin involves using a combination of three tablespoon of mashed papaya, a tablespoon of honey and one-third cup of oatmeal. Apply this homemade face mask for about 10 minutes and then wash it off with warm water.
  
  
• • Take a quarter part of a papaya, blend the pulp in a blender, and add four teaspoons ofgreen clay and one and a half teaspoons of aloe vera gel in it. Apply this mixture on face and rinse it off after 15-20 minutes to get clear skin. This papaya face pack for skin lightening is suitable for normal to oily skin.
  
  
• • In case you have dry and sensitive skin, prepare a face mask by mixing half a teaspoon each of raw milk, rose water and honey in half a cup of mashed papaya. Leave the mixture on skin for about 15 minutes and then rinse it off with warm water.
  
  
• • Another benefit of papaya is that it induces menstruation. Basically, unripe papaya helps in contraction of uterine walls.
  
  
• • Application of papaya leaf juice heals ringworm. Leaving the fresh milky juice of papaya on skin for about half an hour reduces freckles and blemishes.

Papaya can be eaten as a fruit, and added in salads, smoothies, and breakfast cereals as well. Moreover, you can add unripe papaya in stews and soups. In certain areas, papaya seeds are grinded and used as a substitute for black pepper as they have a peppery taste.

Precautions

Individuals suffering from latex allergies may be allergic to papaya because it includes a substance called chitinase. Pregnant women should avoid consuming unripe papaya as the latex substance may trigger uterus contractions.

Although papaya benefits in preventing and healing several diseases, avoid eating this fruit in excess as it can cause stomach pain, diarrhea, and ulcers in the esophagus. Moreover, excessive consumption of papaya may cause yellowing of skin and palms, temporarily.

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The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

1. Mountain Pose

Strengthens: core, thighs
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart's center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.

2. Standing Side Lean

Strengthens: core
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.

3. Mountain Pose-Chair Pose Flow

Strengthens: core, thighs, calves
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.

4. Warrior II Flow

Strengthens: thighs, shoulders, core
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they're directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep armsoverhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.

5. Downward-Facing Dog

Strengthens: shoulders, arms
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.

6. Downward-Facing Dog-Plank Flow

Strengthens: shoulders, core, arms
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.

7. Modified Side Plank

Strengthens: core, obliques, shoulders
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.

8. Wide-Arm Cobra

Strengthens: back
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.

9. Chest Opener

Lie faceup on mat with knees bent and feet hip-width apart, 1 yoga block beneath head and another placed lengthwise between shoulder blades. Allow knees to fall together. Bring arms out to sides, feeling opening through chest. Release body weight onto blocks, allowing chest to expand with each breath. Rest here at least 2 minutes.

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How to protect your liver if you drink alcohol

If there’s one thing that most people understand about the liver it’s that it serves as the body’s liquor control board.  When you have a glass of wine, beer or other liquor, the liver is in charge of processing this alcohol and detoxifying the blood.

Yet breaking down alcohol is only one of the liver’s over 500 vital functions. This means it can only handle so much alcohol at once. If you overload your liver (drink too much at one time), the excess alcohol will end up circulating in your bloodstream affecting your brain, heart and other tissues resulting in you becoming increasingly intoxicated.

If you continue to drink excessively, either through binge drinking or by having multiple drinks on a daily basis, you’re making your liver work continuous overtime. The consequences of this abuse may be the destruction of liver cells, a build-up of fat deposits in your liver (fatty liver), or  more seriously, liver inflammation (alcoholic hepatitis), permanent scarring (cirrhosis) or even liver cancer.

There is no hard and fast rule regarding how much you can drink without damaging your liver. The following are some tips to consider when deciding whether or not to have that first drink or to order the next round.

• Don’t try to keep up ‘drink for drink’ with your friends who may have a higher tolerance for alcohol. You may think you ‘know your limit’ but the truth is your gender, nationality, weight and health, determine how much alcohol is “safe”.
• Don’t choose your drinks based on the belief that one form of alcohol is not as harmful as another. The amount of alcohol – not the type – is what matters. One ‘drink’ is equivalent to 12 oz. (341 ml)of  beer, 5 oz. (142 ml) of wine, 3 oz. (86 ml) of sherry or port, 1.5 oz. (43 ml) of spirits.  Each has the same effect on the liver whether taken alone or diluted.
• Never mix alcohol and medication. The combination of acetaminophen and alcohol for example, can lead to liver failure.
•  If you’re a woman, don’t give in to peer pressure to drink more than you might otherwise. Women absorb more alcohol than men and therefore are more susceptible to alcohol-related liver disease even if they consume less alcohol. 
•  If you have hepatitis or any other form of liver disease, avoid alcohol completely. Alcohol can compound ongoing damage to the liver. 
• Don’t play ‘drinking games’ which encourage excessive consumption of alcohol within a short period of time.
• Limit your alcohol consumption to one or two drinks, but never on a daily basis. As far as your liver is concerned, the safest amount of alcohol is no alcohol at all. 

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Is It Bad to Do the Same Workout Every Day?

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When it comes to working out, most people fall into one of two categories. Some love to mix it up: HIIT one day, running the next, with a few barre classes thrown in for good measure. Others are creatures of habit: Their workouts look the same—indoor cycling, weight lifting, or yoga—day after day, month after month.

Yet any fitness expert will tell you that it's the former who reap the real boons of exercise. And studies support the fact that workouts that challenge your body in new ways over time are the most beneficial. But some of the most popular forms of exercise: road races, rowing, and cycling call for training that more or less looks the same—so is sticking with the same workout ever a good thing? The answer is complicated, so we dug in to break things down. (Stuck in a rut? Try Plateau-Busting Strategies to Start Seeing Results at the Gym.)

If You're a Cardio Queen...
If you frequent an indoor cycling class three days a week or are training for a half-marathon, you're definitely reaping the benefits of regular cardio, like improved heart health, improved efficiency in your lower body muscles, and more burned calories, says Kyle Stull, a National Academy of Sports Medicine-certified trainer and performance enhancement specialist.

"Repeating workouts is not an inherently bad idea, especially if you enjoy what you're doing," Stull explains. And research shows that enjoyment is one of the main reasons people stick to a workout. Once people find an exercise they love—running, rowing, or swimming—they'll be hard-pressed to skip a few sessions for the sake of "switching it up." (Just ask any runner why they never miss a daily jog.) Plus, some repetition is necessary to acquire new skills. "If you have a goal of becoming better at something, then you must repeat it," Stull adds. After all, no one's going to attempt a marathon without doing some long runs before (we hope).

The only problem: The human body is a master at adaptation. "Whatever the body is asked to repeat, it will become very efficient at it," Stull explains. "After a few months, you may continue to feel the psychological benefits, but not necessarily the physiological benefits." Translation: What was once a great calorie-burning workout may become no better than the average walk, Stull says.

Change it up: To prevent plateauing and continue improving your endurance, mix up your cardio. The simplest way to do this: Follow the F.I.T.T. principle (which stands for frequency, intensity, time, and type), suggests Jacqueline Crockford, an exercise physiologist at theAmerican Council on Exercise. Implement one of the following steps per week.

First, increase the frequency of your workout. For example, if you've been cycling three days a week, bump that up to four times a week (make sure you allow for one full day of rest each week too). Then increase the time—or duration—of your session. If you've been exercising for 30 minutes, add on five or 10 minutes. (Pressed for time? Learn how to Make Your Cardio Workouts Harder (Not Longer).)

Next, increase the intensity, which can be measured most accurately by heart rate. If you've been working at 70 percent of your maximum heart rate (MHR), for example, increase it to 75 percent. A heart rate monitor will come in handy here, but you can also determine your target heart rate with a little bit of math:

1. Subtract your age from 220 to find your MHR. (If you're 30 years old, your MHR is 190.)
2. Multiply that number by 0.7 (70 percent) to determine the lower end of your target zone. Then multiply by 0.85 (85 percent) to determine the upper end of your target zone.
3. To determine your beats per minute (BPM) during exercise, take your pulse inside your wrist, near your thumb. Use the tips of your first two fingers to press lightly over the blood vessels. Count your pulse for 10 seconds and multiply by six to find your beats per minute (BPM). If your beats match the 70-percent mark, adjust your exercise intensity to reach that upper end of your target zone.

Finally, try switching up your usual cardio of choice with a different type of movement. (Like these 5 Plyo Moves to Sub for Cardio (Sometimes!).)This helps to strengthen different muscle groups, improve endurance, and eliminate the risk of overuse and eventual injury, Stull says. For example, instead of cycling, try running, swimming, or something that changes the motion completely, like dance cardio, once a week.

If Strength Workouts Are Your Thing...
Strength training devotees are known for following a set routine each time they enter the weight room. Here's some good news for those creatures of habit: Strength routines need to be repeated for a period of time in order to be effective, Stull says. In fact, if you're just starting a new routine, there are major benefits in doing the same thing consistently, says Darryn Willoughby, Ph.D., an exercise physiologist and professor at Baylor University. That's because in the first four to six weeks, the improvements you'll experience are mainly neurological—your brain is learning how to most efficiently recruit your muscles to complete the moves.

The bad part: This doesn't translate into increased muscle size (yet). "A good general time frame to expect noticeable progress is 12 to 16 weeks, but it varies by person and intensity of training," Willoughby adds. That's why you don't want to give up a month into a new strength training program just because you're not seeing "results" in the mirror. If you're starting a new program, commit to that 12-week time frame. But after that, as your body adapts to the routine, you'll need to vary your program in order to continue to reap the benefits and keep seeing results, Willoughby says.

Change it up: First, switch your strength moves. "The intensity and volume of training must be repeated to develop strength, but the exercise selection can be varied," explains Stull. "For example, you can increase lower body strength by squatting, dead lifting, or doing a leg press," Stull says. "All will require the muscles to work in a very similar way, but will be very different to the nervous system.

Willoughby agrees. Although there are plenty of moves to work the chest muscles—from push-ups to the bench press—that doesn't mean any move is better than the other. In fact, it's probably a better strategy to change up the exercises on regular basis so you work the muscles at a slightly different angle, which helps improve muscle adaptation (and growth) over time. (Want stronger abs? Switch your crunches for 9 Core Exercises That Get You Closer to Six-Pack Abs.)

A final way to can change up your strength workout: a type of programming called non-linear periodization, repeating the same exercises but varying the intensity (amount of weight used) and the volume (reps and sets), Stull says. For example, if you're training on Monday, Wednesday, and Friday, you could make Monday a heavy day with less volume, Wednesday a moderate day with moderate weight and volume, and Friday a light day with a higher volume.Studies suggest this is a great way to increase strength has been shown to be more beneficial than performing the exact same routine over and over again. (We have an awesome 4-Week Weight Training Plan for Women to get you started.)

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The New Runner's High: How Smoking Weed Affects Your Running

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Pot is pretty popular these days, and becoming more so every year as the push toward nationwide legalization inches forward. But while the culture and stereotypes surrounding weed are evolving, the effects of marijuana are still being studied—even as the way people are using the drug change. Consider this example: The more than 500 people recently ran a 5K in San Francisco's Golden Gate Park as a part of the annual 420 Games—and half of them had (legally) used marijuana in some form before the event. The 420 Games, a series of athletic events were, according to the games' promoters, established "to show that cannabis users are not lazy, unmotivated, or 'stoners' and to de-stigmatize the millions who use cannabis in a healthy and responsible lifestyle."

This all begs the question: Is running stoned safe? And could the effects of marijuana benefit—or hurt—your workout? (If you're curious, this is Your Brain on Marijuana.)

Not surprisingly, there's little research on the effects of marijuana on exercise performance.One small study from the mid-1980s found that people who smoked pot before working out couldn't keep at it quite as long, but otherwise performed about the same as those who weren't stoned.

Thirty-year-old studies aside, the research we do have suggests cannabis is an "ergolytic"—meaning it impairs aspects of athletic performance, says Iñigo San Millán, Ph.D., director of sports performance at the University of Colorado, Boulder. "It decreases work capacity and cardiac output," he explains. Translation: Your heart and muscles won't be able to perform their best if you're high.

When it comes to running, that may seem like the only fact that matters. But some athletes claim pot helps them get into a groove during training, and San Millán says there may be something to this. While different people experience marijuana in different ways, it's possible you might feel less distracted by pain or be better able to tune out fatigue while exercising high, he explains.

Research backs this up too. Marijuana is a proven painkiller, concludes a study from the University of Pennsylvania. More research suggests marijuana doesn't so much block pain as distract you from it, which could be pretty helpful during a grueling run.

"Obviously your mental state plays a role in how well you perform," San Millán says. "And in certain situations when reducing anxiety or pain is beneficial, marijuana may be helpful despite its ergolytic properties."

This ties into the old "mind over matter" mantra, so popular among distance runners. Many would argue your mental state plays a larger role than your physical state when it comes to performance. So even if your exercise output falls a bit when you're stoned, your ability to block out pain or settle into a mindless rhythm could lead to better running performances. In fact, research shows your brain's endocannabinoid system—the part that responds with a pleasant, feel-good buzz when exposed to the THC in pot (the ingredient that makes you high)—is the same part that fires up among athletes who experience a "runner's high."

On the question of safety, San Millán says running is a vigorous activity. Because marijuana increases your heart rate while decreasing your cardiac output, "if you have some cardiac condition you're not aware of, using marijuana could accelerate events," he says. "I don't have doubts about that, but we don't have much data on it either." Making things trickier: Your heart's reaction to pot may depend on how often you get high, suggests research from the University of California, San Francisco.

What's more, it's important during a long race to be aware of the information your body is sending your brain. (Consider adding these 6 All-Natural, Energizing Foods for Endurance Training to your diet.) And know this: If running high helps you tune out muscle pain, it could also lead you to ignore a dizzy feeling, limb numbness, or other signs that you're pushing yourself too hard and need to take a break, San Millán says.

Stepping off the track, many people say marijuana reduces anxiety and stress and helps them sleep. Research from the journal Sleep Medicine supports this idea. Since these benefits would help an athlete bounce back from a day of vigorous training, a little post-workout pot could be considered a potentially healthy performance recovery drug, San Millán says.

While he's not promoting weed, he points out that lots of athletes take prescription painkillers and sleep aids in order to help their weary bodies rest after a contest. You could make the argument that marijuana is more natural—and potentially safer—than swallowing a bunch of Vicodin and Ambien, he adds.

So, what to make of all this? Whether marijuana helps or hurts running performance probably depends on the individual and how accustomed she is to the effects of pot. But if you're considering a run after a joint, San Millán recommends first undergoing a stress test or echocardiogram to check for potential heart issues.

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Fabulous Face Masks With Cocoa Powder

Cocoa powder is considered good for skin because it is rich in antioxidants. Cocoa is loaded with iron, calcium, magnesium, manganese, potassium, phosphorus, selenium, etc.

It rejuvenates dull skin and makes your skin soft, smooth, and glowing. Moreover, application of cocoa powder face masks protects your skin from sunburn. Besides, drinking flavonoid-rich cocoa improves blood flow and circulation.

When prepared beauty masks with cocoa powder, make sure you use organic, unsweetened cocoa powder high in antioxidants. As these masks are thick, you may consider removing them from skin with the help of a washcloth.

Cocoa Powder Facial Masks

• • Prepare a simple beauty recipe by mixing cocoa powder and sufficient water to form a paste. Leave it on your face and neck for 15 minutes and then wash it off. You may also use freshly brewed green tea instead of water.
  
  
• • You can make another anti-aging face mask by combining cocoa powder, orange juice, and a little honey. Besides, you may apply a mixture of cocoa powder, milk cream, and honey every few weeks to maintain younger-looking skin.
  
  
• • Take four tablespoons each of finely ground coffee beans and cocoa powder. Add about eight tablespoons of whole milk, cream or plain yogurt in this mixture. Finally, mix two tablespoons of honey.
  If you have oily skin, replace honey with lemon juice. Apply the resultant paste on your face and neck, and rinse it off after 20 minutes. This coffee and cocoa facial mask is highly beneficial for improving your complexion and reducing facial puffiness.
  It can be used on all skin types. In case you have extremely dry skin, you may add organic coconut oil or sweet almond oil in the mixture instead of milk/cream.
  Here’s a video showing how to make this coffee and cocoa powder face mask.
• • Grind about three teaspoons of rolled oats in a blender or coffee grinder to get a fine powder. Add this powder and three tablespoons of heavy cream (you may use sour cream or plain yogurt instead of heavy cream) in half a cup of cocoa powder.
  Smear it on your face and wash it off after 10-15 minutes to exfoliate your skin and protect against sun damage. Finally, follow up with a toner and moisturizer.
  
  
• • To maintain soft beautiful skin, prepare a beauty mask by mixing a quarter cup of honey, four tablespoons of heavy cream, three tablespoons of ground oatmeal, and three teaspoons each of cottage cheese and ripe avocado pulp. Apply this mask on your face and neck. Finally, rinse it off with lukewarm water.
  
  
• • Blend one-third cup each of cocoa powder, ripe papaya, a quarter cup of organic honey, and three teaspoons each of heavy cream and ground oatmeal to form a creamy paste. Apply it on your skin for about 15 minutes and then wash it off with warm water.
  
  
• • Melt a quarter cup of cocoa butter over a double boiler or in a microwave. Then, add three-fourth cup of liquid castile soap in it and mix well.
  Next, stir a quarter cup of apricot kernel meal, 1/8th cup of finely ground almonds, two tablespoons of dark brown sugar, one and a half teaspoons of chocolate fragrance oil, one tablespoon each of jojoba oil, cocoa powder, and half a teaspoon of vitamin E oil in the mixture.
  Pour this chocolate body scrub in an airtight container and keep it in the refrigerator for a couple of days before using it.
  
  
• • Prepare an easy cocoa body scrub by mixing six tablespoons of olive oil, four tablespoons of honey, two teaspoons of cocoa powder, six drops of peppermint essential oil, and a little water in a cup of granulated sugar.
  
  
• • Make a cocoa bath soak by mixing one cup of baking soda and a quarter cup of cocoa powder in bath water. You may also add rose petals. Soak in this water for about half an hour.

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Potato Beauty Remedies For Bleaching The Skin

Potato masks can prove to be refreshing for your skin. They have an acidic composition which aids in the natural treatment of acne.

Potatoes are packed with in vitamin A, vitamin B1, vitamin B3, vitamin B6, vitamin C, beta carotene, copper, magnesium, potassium, phosphorus, choline, and various other nutrients.

Moreover, applying potato slices around the eyes is considered as an effective home remedy for dark circles. They have bleaching properties and hence, brighten the skin. Besides, potatoes can be used in hair masks as well.

Beauty Recipes with Potatoes

• • Combine equal amounts of potato juice and lemon juice. You may add a little honey, too. Leave this solution on your face and neck for about 10 minutes to brighten your skin. As both these ingredients absorb excess oil, this recipe is recommended for those with greasy skin.
  
  
• • If you have dry skin, make a facial mask by smashing a boiled potato and adding two teaspoons of milk powder and a teaspoon of sweet almond oil in it. Spread this paste on your face and wash it off after 20-25 minutes to get soft, glowing skin.
  
  
• • Prepare a homemade cleanser by blending a quarter cup of chopped cucumber and 1/8th cup of chopped raw potatoes in a blender for 20-30 seconds. You need not peel the cucumber and potato for this facial mask.
  Next, add an egg, a quarter cup of plain yogurt, and a teaspoon of baking soda in it. Blend the mixture again for a minute. Apply this mask on your face and neck for 10-15 minutes. Then, rinse it off with tepid water.
  
  
• • Blend a potato along with two to three tablespoons of applesauce. Apply the resultant paste on your skin for 15-20 minutes to maintain younger-looking skin.
  
  
• • When dealing with pimple marks and acne scars, prepare a face mask by combining potato juice, lemon juice, and fuller’s earth to get a paste.
  Smear this paste on your skin. When it dries, wash it off with lukewarm water and a cold water rinse. Finally, follow up with a moisturize.
• • Keep a few potato slices in a refrigerator for at least 30 minutes. Place these slices on your eyes to soothe sore eyes.
  
  
• • Peel a potato and cut it into a few slices. Place these slices under your eyes for about 20 minutes and then rinse the area with tepid water to lighten dark circles naturally. The liquid starch present in potatoes contains an enzyme called catalase, which helps reduce under eye circles.
  
  
• • Regularly applying potato juice on skin for 15-20 minutes is highly beneficial for getting clear skin. It heals acne, blemishes, and sunburn. Moreover, it helps keep wrinkles and fine lines at bay.
  
  
• • Rub a raw grated potato on your skin, leave it for half an hour, and then rinse it off with lukewarm water to facilitate skin whitening. It reduces facial puffiness, too. Follow this treatment three times in a week.
  
  
• • Simply applying boiled potato peels on skin helps relieve issues like burns andinflammations. It soothes swollen skin tissues.
  In case of itching and insect bites, place a slice of raw potato on the affected area for minutes. Repeat this procedure several times in a day.
  
  
• • To make your hair grow faster, use a homemade hair mask prepared by mixing two tablespoons each of potato juice, aloe vera gel, and a tablespoon of organic honey. Massage this mask on your scalp and rinse it off after a couple of hours.
  
  
• • You can also prepare a hair tonic for grey hair by using potatoes. For this, you need to peel five medium-sized potatoes, boil them in water for half an hour, and strain the liquid when it cools.
  Finally, add one teaspoon each of rosemary and lavender essential oils in it. Rinse your hair with this solution after shampooing your hair.

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how to cure Migraine

What is Migraine?
Migraine word came to light from the Greek word hemikrania which as a matter of fact means “half of the head” comforming the very unilateral nature of headache.

It’s a severe headache which is often preceded with various apprehensiveness which hint the very onset of migraine better called as prodromal signals which might occur few hours to a day before the outbreak of migraine.

The various forewarnings include flash of light, blind spots, prickling of arms and legs, nausea, vomiting and step up receptiveness to sound and light better called as phonophobia and photophobia respectively.

It comes about due to expansion of blood vessels and unloosing of chemicals from nerve fibers which are curled around these. The migraine affects adversely the normal process of food absorption, blood circulation and additional extension of blood artery.

Although migraine headache is a type of vascular headache yet it differs from other headache in various aspects. The main difference between migraine headache and other headaches is that more often than not, the headaches of different kinds as identified by The International Headache Society (IHS) occur on both the sides of head which is one of the decisive diagnostic differentials, differentiating non-migraine headaches from the migraine ones. Another asymmetry lies in the concurrence of certain premonition like nausea, vomiting, increased sensitivity to loud sound and light etc. in case of migraine headaches which are rare with non-migraine ones.

Migraine is equally common in both the sexes during childhood stage however with the onset of puberty the females become 3 times more vulnerable to it. Hormonal change in the fairer sex is often accounted for it.
There are different types of migraine which are categorized on the basis of symptoms they bring forth. Nevertheless two more common ones are migraine with aura and migraine without aura. Other kinds are as
follows:

• Abdominal migraine
• Basilar artery migraine
• Carotidynia or facial migraine
• Headache-free-migraine ( aura without migraine)
• Ophthalmologic migraine/ ocular migraine
• Status migrainosus which is of severe nature with a headache phase of 72 hours, whether it’s treated or not!

Hence World Health Organization (WHO) has better described the migraine as one of the most incapacitating diseases of mankind as one attack of migraine can put your life on shelf from couple of hours to few days! For this reason you need to initially make out whether you are a victim of migraine or non-migraine headache and if turn out to be one then just read on further to get more valuable info concerning the various causes and symptoms of migraine including various time tested natural home remedies for migraine.

Causes Of Migraine

Specifically no prime movers responsible for triggering migraine has been identified yet there are some factors which are considered to play a role in furnishing the ground for migraine. Those causes are as follows:
• Family history with reference to finding out the migraine patient if any earlier. Thus role of heredity in passing off of migraine has encouraged researchers to locate “migraine gene” in hopefulness of finding the more effective treatment for migraine.
• Nervous tension
• Immoderate or  moderate amount of sleep
• Certain medicines like vasodilators and oral contraceptives
• Smoking
• Foods and foods add-on like alcoholic beverages, caffeine, chocolates, manufactured sweeteners, monosodium glutamate (MSG), citrus fruits and meat with nitrites
• Exposure to phosphorescent or effulgent lighting
• Strong odors like perfumes, colognes, petroleum distillates etc.
• Hormonal alternations like menstruation (very common), pregnancy and ovulation
• Alterations in atmospheric conditions or time zones
• Metabolic or communicable diseases
• Cold stimulus as in case of ice cream headaches
• Allergies or hypersensitive reactions
• Hunger

Symptoms Of Migraine
There is wide variety of differences regarding the occurrence of symptoms of migraine which might present them a long ago before headache, just before the headache, during the headache and even after it. Although all the symptoms of migraine are not universal in nature yet there are certain typical ones which are as follows:
• Gentle to unsparing pain normally restricted to one side of head
• Experience of pain during any kind of physical activity
• Sickliness to do normal chores
• Nausea
• Vomiting
• Increased responsiveness to light and sound
• Feebleness in an arm or leg or on one side of face

Natural Home Remedies For Migraine

• The juice of fresh ripe grapes is acknowledged as one of efficient natural home remedies for migraine. To make use of it just grind fresh ripe grapes and drink without adding water to it.
• Consumption of Niacin vitamin rich foods also helps in beating migraine down. The sources include whole wheat, green leafy vegetables, nuts, sunflower seeds, liver and fish.
• Using cabbage foliage compress on forehead has been one of beneficial natural home remedies for migraine which should be applied on forehead for long period of time. Do keep on replacing cabbage compress when it starts getting dry.
• Application of lemon crust over forehead too is counted as one of cool natural home remedies for migraine which has received high regards from many patients of migraine.
• Vegetable juices too provide relief from the migraine. To put them to use you can utilize combo of spinach, cucumber and beet juice as per taste. Thus, you can take any one of the below mentioned combo of vegetable juices:
o 300ml of spinach plus 300ml of carrot juice
o 100ml of each of cucumber and beet along with 300ml of carrot juice
• Go for 10-12 almonds as it’s found to be very effective in overcoming migraine hence include it in your diet.

Diet For Migraine

• Stay away from the wheat flour products, canned foods, rich cakes, confectionaries, pastries, sweet cereals, greasy foods, pickles and sauces.
• Prefer diet rich in fruits, nuts, milk, butter and vegetables.
• Eat many meals of smaller quantity rather than fewer heavy ones.
• Drink lots of water to ease down the digestion process.

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