Crush Sugar Cravings With These 6 Tips

Do you feel chained to sugar and its ill effects? If you eat sugar every day or excessively, and you want to reduce your sugar intake to promote better health, stop the bloating and fatigue, along with shifting your body into a fat burning mode (as opposed to a fat storing mode), you are ready to win the battle against the sweet stuff.

Implement These Six Tips to Achieve Sugar Freedom:

    1. Use the Sugar Freedom Trifecta Plate

We all need guidelines to ensure success and the Sugar Freedom Trifecta Plate is going to help you. The best part? You are going to be adding to your plate, not taking away. You will be adding delicious healthy fats, clean lean protein and healthy fiber.

Adding these three food groups (the trifecta) will help prevent up and down blood sugar swings that happen quickly with the wrong foods.

Foods such as: sugar, excess carbohydrates, white flour products, chips, processed junk foods, which all send your blood sugar crashing. What do you do when your blood sugar plummets? You go in search for that candy bar to bring your blood sugar back up as the body always needs to maintain balance. This is a key component of the sugar addiction cycle.

Every plate should have protein, fat and fiber – the Sugar Freedom Trifecta. Add in healthy proteins such chicken, wild fish, whole eggs, and grass fed beef or lamb. [Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010).

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2), 96-103.]

Add in those healthy fats like nuts and seeds, creamy avocados and coconut.

Then add the fiber! Avocado is an excellent choice, as you not only get the great healthy fat, but the high fiber as well. All varieties of veggies are a key fiber choice and especially leafy greens, along with chia seeds and nuts as well.

    2. Engage in Interval Training

Interval training is a form of exercise that is done in short bursts and effectively triggers an endorphin and dopamine response; exactly what sugar does, however, sugar’s lasting effects promote inflammatory health conditions, including weight gain down the road.

Exercise in general promotes the ‘happiness’ neurotransmitter, serotonin. When you have plenty of serotonin, you are less likely to have cravings for sweets. However, Interval training or burst training has many benefits compared to traditional longer cardio. [https://www.ncbi.nlm.nih.gov/pubmed/23835594]

This quick and efficient form of exercise helps to boost metabolism for over 24 hours and takes just minutes! It helps to use up those fat-storing enzymes such as lipoprotein lipase (LPL) that essentially locks the door of our fat cells – think fat storage. Use interval training with any form of exercise such as walking, running, biking, elliptical trainer, your own body weight such as in the image below and more.

Here is a basic Interval Training example:

Go as fast as you can for 30 seconds, go back to a slow to moderate pace for 90 seconds. Repeat 8 times. That’s It!

   3.  Eat Something Sour

Eating anything sour such as lemon juice or apple cider vinegar can help quash sugar cravings by taking your sweet tooth away. Lemons in particular, help prevent fluctuations in blood sugar levels. One major benefit is the citric acid in lemon helps slow the conversion of carbohydrates to sugar. Lemons also contain the soluble fiber pectin that forms a gel in the stomach preventing hunger and cravings.

4. Add Supplements

Adding in specific supplements will powerfully reduce sugar cravings without relying on will power alone. This is that one time (with physician’s approval) if you are going to take supplements, will make a robust difference. The correct supplements make the whole process of crushing sugar cravings so much easier!

Here are my top 3 recommended Sugar Freedom supplements:

L-Glutamine (500 mg. twice daily) This amino acid will stop sugar cravings in their tracks.

Chromium Picolinate (400-600 mcg daily). Chromium picolinate will balance blood sugar kicking sugar cravings to the curb within three days in most cases.

Alpha Lipoic Acid (250 mg. daily). This supplement will help stabilize blood sugar levels, so you don’t get the munchies or get hungry a few hours after eating,

    5.  Reduce Stress

So many people are stressed with work, family and other obligations. They reach for food to soothe frazzled, anxious nerves. When you are stressed, you raise the stress hormone cortisol that lowers the feel-good neurotransmitters dopamine and serotonin and that is going to send you right to the carbohydrates and sweets. The hormone cortisol is also a fat storage hormone – especially inflammatory belly fat.

The key takeaway here is to practice stress reduction every day.

To effectively combat stress, we need to activate the body’s natural relaxation response.

Examples include: deep breathing (such as the 4-7-8 Technique below), a warm bath with lavender essential oil, massage, yoga, meditation or guided mediation [Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post]. specifically for stress reduction, or the #1 stress reduction technique: exercise.

We need to get moving to manage stress. Exercise is important in every facet of our health and will help to boost your feel-good endorphins making you more resilient to sugar cravings.

6.    Get Crucial Sleep

Do you know what happens when we lose just one night of quality sleep? We become more insulin resistant, the ‘feel-good’ neurotransmitter serotonin is lowered, the stress hormone (belly fat hormone) cortisol is raised and after just one night of poor sleep, you are also left hungrier the next day … and it’s not for broccoli, but for high carbohydrate, sugar-laden foods.

Once you get started on that cycle of using carbs such as sugar to increase energy, it will wreak havoc with your weight and health. [“New Pathways From Short Sleep to Obesity? Associations Between Short Sleep and ‘Secondary’ Eating and Drinking Behavior” by Gabriel S. Tajeu, DrPH, MPH; and Bisakha Sen, PhD in American Journal of Health Promotion.]

Make time for sleep. Incorporate 7-8 hours of quality sleep each night. If you have trouble falling asleep or wake up during the night, use this highly effective breathing 4-7-8 technique that can put you back to sleep right away:

Breath in through your nose for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Repeat 6 times or as often as needed. This will make a powerful difference in reducing your sugar cravings.

These six tips have been shown to help crush even the most powerful sugar cravings. Follow them and you will begin to feel vibrant health and leaner in no time.

References

Lawler, David. “America’s Sugar Addiction: Just How Bad Is It?” The Telegraph.

Locker, Melissa. “Oreos May Be As Addictive As Cocaine.” Time.

Schulte, Brigid. “Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here’s How It Changes Your Brain.” Washington Post.

How Omega-3 Fish Oil Affects Your Brain and Mental Health

Fish oil is a popular over-the-counter supplement extracted from fatty fish like sardines, anchovies, mackerel, and salmon.

Fish oil primarily contains two types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are well known for their heart health and skin benefits.

However, fish oil also has an incredible impact on the brain, especially when it comes to mild memory loss and depression.

This article reviews the research on how the omega-3 fatty acids in fish oil may affect your brain and mental health.

What Are Fish Oil Omega-3s?

Omega-3 fatty acids are polyunsaturated fats responsible for most of the brain and mental health benefits of fish oil.

Fish oil primarily contains two types of omega-3 fatty acids — EPA and DHA.

These two fatty acids are components of cell membranes and have potent anti-inflammatory functions within the body. They are also well known for their critical roles in human development and heart health.

 In the human diet, EPA and DHA are almost exclusively found in fatty fish and fish oil. Because most people do not consume the recommended amounts of fish, many people likely fall short of getting enough EPA and DHA in their diets.

The body can make EPA and DHA out of another omega-3 called alpha-linolenic acid (ALA). ALA is found in some food sources, such as walnuts, flaxseeds, chia seeds, canola oil, soybeans and soybean oil.

However, humans can't convert ALA to EPA and DHA very efficiently, with estimates reporting that less than 10% of the amount of ALA you consume is converted to EPA or DHA.

Therefore, taking fish oil may be a good option, especially for those who don’t eat much fish but are still looking to gain some of the health benefits of omega-3 fatty acids.

SUMMARYEPA and DHA are the two primary omega-3 fatty acids found in fish oil. Because people often fall short of their recommended fish intake, fish oil supplements may be a convenient alternative to give you the health benefits of omega-3s.

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How Do Omega-3s Affect the Brain?

The omega-3 fatty acids EPA and DHA are critical for healthy brain function and development throughout all stages of life.

EPA and DHA seem to have essential roles in the developing baby’s brain. In fact, several studies have correlated pregnant women’s fish intake or fish oil use with higher scores for their children on tests of intelligence and brain function in early childhood.

These fatty acids are also vital for the maintenance of healthy brain function throughout life. They are abundant in the cell membranes of brain cells, preserving cell membrane health and facilitating communication between brain cells.

When animals are fed diets without omega-3 fatty acids, the amount of DHA in their brains decreases, and they tend to experience deficits in learning and memory.

In older adults, lower levels of DHA in the blood have been associated with smaller brain size, a sign of accelerated brain aging.

Clearly, it is essential to make sure you get enough omega-3 fatty acids to avoid some of these detrimental effects on brain function and development.

SUMMARYOmega-3s are vital for normal brain function and development. Low levels of omega-3s may accelerate brain aging and contribute to deficits in brain function.

Fish Oil May Benefit Mild Memory Loss

The omega-3 fatty acids found in fish oil play essential roles in brain function and development. There are also claims that fish oil can improve brain function in people with memory problems, such as those with Alzheimer’s disease or other cognitive impairments.

Alzheimer’s disease is the most common type of dementia and impacts brain function and quality of life for millions of elderly adults. Finding a supplement that could improve brain function in this population would be a major, life-changing discovery.

Unfortunately, a review of the research found no compelling evidence that omega-3 supplements like fish oil improve brain function in people with Alzheimer’s disease.

On the other hand, several studies have suggested that taking fish oil supplements may improve brain function in people with more mild types of brain conditions like mild cognitive impairment (MCI) or age-related cognitive decline.

These types of conditions aren’t quite as severe as Alzheimer’s disease, but they still result in memory loss and sometimes other types of impaired brain function.

One study gave 485 older adults with age-related cognitive decline either 900 mg of DHA or a placebo every day. After 24 weeks, those taking DHA performed better on memory and learning tests.

Similarly, another study investigated the effects of taking 1.8 grams of omega-3s from fish oil supplements daily for 24 weeks. The researchers found improvements in brain function in people with MCI, but no benefits for those with Alzheimer’s disease.

Based on this research, it appears that fish oil supplements may be most beneficial when people start taking them in the early stages of brain function decline. If you wait too long, fish oil may be of little benefit to the brain.

SUMMARYStudies show that fish oil does not improve brain function in people with Alzheimer’s disease. However, research suggests that people with MCI or mild declines in brain function may receive the most benefits from taking fish oil.

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Fish Oil May Improve Depression

Finding treatments for depression and other mental health disorders continues to be a public health priority, and the desire for non-medicinal interventions to improve symptoms will likely increase.

People have long thought that fish oil is linked to improvements in mental health, but does the research actually back up this claim?

A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications.

However, the most significant improvements in depressive symptoms seemed to occur in people who were also taking antidepressants. Additionally, people tended to see more significant effects when the fish oil supplement contained higher doses of EPA.

It is still unclear how EPA and omega-3s improve depressive symptoms.

Researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. Others have proposed that omega-3s from fish oil could improve depressive symptoms through anti-inflammatory effects.

Additional evidence suggests that fish oil may improve other mental health conditions like borderline personality disorder and bipolar disorder.

However, more high-quality research is needed before the medical community can make definitive recommendations.

SUMMARYFish oil supplements, especially those that contain higher amounts of EPA, may improve depressive symptoms in people with depression. They appear to have the most excellent effects on those who are already taking antidepressant medications.

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Should You Take Fish Oil for Your Brain?

Based on the best research available, you may want to consider taking fish oil if you have experienced a mild decline in brain function or been diagnosed with depression.

There could be other health reasons for you to take fish oil supplements, but these two groups of people will likely see the most benefits as far as brain and mental health are concerned.

There are no official recommendations regarding how much omega-3s from fish oil you need to take to see benefits in brain function and mental health. The amounts used in the research varied from study to study.

The US Food and Drug Administration has set a safe upper limit for the intake of omega-3 fatty acid supplements at 3,000 mg per day. The European Food Safety Authority has set their recommendation a little higher, at no more than 5,000 mg per day.

Taking 1,000–2,000 mg of omega-3 fatty acids from fish oil daily is likely a good starting point that is well under the recommended upper limit. People with depression should choose fish oil supplements with higher amounts of EPA.

It is very important to read labels carefully when evaluating fish oil supplements. A 1,000-mg capsule of fish oil might contain less than 500 mg of actual omega-3 fatty acids, but this will vary from brand to brand.

In general, fish oil supplements are considered safe at dosages under those that were mentioned previously.

However, as always, you should inform your physician before starting fish oil supplements. Because of their potential effects on blood clotting, this is especially important if you are currently taking blood-thinning medications or have an upcoming surgery.

SUMMARYPeople with depression or a mild decline in brain function could consider taking 1,000–2,000 mg of omega-3s from fish oil daily. Because fish oil supplements can affect blood clotting, talk to your doctor before you start taking them.

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The Bottom Line

EPA and DHA are omega-3 fatty acids in fish oil that are vital for healthy brain function and development.

People with depression or a mild decline in brain function should consider taking omega-3s from fish oil, as they may see improvements in their symptoms and brain function.

Unfortunately, research has shown that fish oil has no effects on people with normal brain function or those with Alzheimer’s disease.

Taking 1,000–2,000 mg of omega-3 fatty acids from fish oil per day may be an excellent place to start. Your daily dose should not exceed 3,000 mg.

Although fish oil is typically praised for its benefits for heart health, it also has incredible effects on brain and mental health that are worthy of some attention.

Thank you for reading😃

9 RESEARCH BACKED AND PROVEN BENEFITS OF APPLE CIDER VINEGAR - (ACV)

Benefits Of Apple Cider Vinegar

1. Helps Lose Weight

A way to stay fit, lose weight, or even maintain weight is always on the radar for most of us. When taken before meals, even high-carb ones like white bread, ACV lowers the glucose and insulin levels in the blood after the meal. This has a threefold effect of keeping one full, reducing fat storage, and improving risks of heart attacks caused by glucose spike.1

On the one hand, ACV can keep your appetite in check and lower your calorie consumption by 275 Cal. On the other, it influences some of your genes to burn fatter and make or store less fat. That’s how it reduces the waist circumference and the harmful visceral fat around vital organs.This is the right way to have ACV for weight loss.

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2. Offers Cosmetic Benefits For Skin And Hair

ACV is popular as a natural hair and skin care remedy. Here are some ways you can use it. Remember, these are home remedies that have been used by individuals, but until scientific study backs up wider use, you may want to try these with some caution – and only if your skin and hair aren’t too sensitive. Always test a small patch of skin first to ensure you don’t have an adverse reaction to the remedy.

• Skin Toner And Facial Cleanser: Mix a tablespoon of ACV into a cup of clean water and dab onto your face with a clean cotton ball. You should feel your skin tighten and your pores should close up. Rinse off once dry.
• Sunburn Remedy: If you’ve been out in the sun and end up with a sunburn, applying diluted ACV – about half a cup to every four cups of water – can help heal the skin and may even prevent blistering.
• Dandruff Remedy: If your scalp is itchy and dandruff leaves you with unsightly white flakes on your hair and shoulders, ACV can come to your rescue. Rinse your hair and scalp with ACV that’s been added to your regular shampoo. You could also just rinse it through with a mix of plain water and ACV, with both in equal amounts.
• Natural Deodorant: The acetic acid in ACV kills the bacteria on your skin that decomposes sweat and creates body odor. Dip a cotton ball in a 1:1 ACV and water mixture. Swab your armpits with it. Let it evaporate. Then powder the armpits with a 1:1 cornstarch and baking soda mixture to keep dry. If you are worried about the vinegary smell, just add a few drops of your favorite essential oil. Here’s more on how to use ACV as a deodorant.
• 3. Detoxes Your Body
• ACV also features in detox regimens. That’s because it may bind to toxins that have accumulated in your body and help expel them. As toxins build up in your body, its ability to function at its best also declines. Taking ACV may help offset some of that.

4. Improves Insulin Sensitivity In Diabetics

Insulin resistance and diabetes have the uncomfortable ability to make life that extra bit challenging. Which is why the antiglycemic effect of ACV is so important. ACV can improve insulin sensitivity in those who have type 2 diabetes. It ups the glucose intake in the tissues of your body and prevents the complete digestion of complex carbs. The result – blood glucose levels dip, enabling you to avoid spikes and fluctuations that diabetics dread. With better control over diabetes, you’re that much closer to getting your health back on track.

But here’s where it gets tricky. Taking ACV with blood glucose-lowering medicines may dip your sugar levels below normal, leading to hypoglycemia. So always ask your doctor.

5. Lowers Blood Pressure

ACV may also have benefits for those with high blood pressure. Animal studies have proven the hypotensive action of the vinegar, showing that it can lower blood pressure possibly due to the acetic acid in it. However, human studies must be done before it can be suggested as a treatment for the problem. It also helps that the potassium in ACV eases tension in your blood vessel walls, lowering blood pressure.

6. Reduces Bad Cholesterol And Increases Good Cholesterol

Another area in which ACV makes a mark is heart health. If you’re hoping to ward off cardiovascular illness, taking some ACV can help. The antioxidant polyphenols in it can help lower the “bad” LDL cholesterol levels in the body. Chlorogenic acid, one such polyphenol, also does not allow the LDL to oxidize and form fatty deposits in the arteries. This helps keep your blood pressure in check and your heart in better shape.

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By improving your heart health, you boost overall fitness. You may, therefore, be able to stay active and build up the stamina to work out – good signs if you want to lose weight.

Even if you eat a cholesterol-rich diet, like fatty meats and dairy, drink a little with warm water before all meals to improve digestion and reduce serum cholesterol levels.1

7. Stimulates Growth Of Helpful Gut Bacteria

ACV is a functional food that helps you keep a favorable balance of gut flora. Considered a prebiotic, ACV can also help stimulate the growth of good bacteria in your intestine. These are needed not just for good digestion but also for health and well-being and enable the body to fight off infections better. A tablespoon of ACV mixed with water is a good aid for digestion too. Apple cider vinegar can also treat acid reflux.

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8. Alleviates Plaque Psoriasis

Plaque psoriasis causes red raised patches and silvery skin to develop in those afflicted. Besides the knees, elbows, and lower back, it can also leave you with a scalp that’s itchy and painful. According to the National Psoriasis Foundation, using ACV as a rinse on the scalp can relieve symptoms like itching and associated pain or discomfort. It can also soothe an irritated scalp.

9. Protects You From Fungal Infections

ACV has antifungal properties. This is invaluable when dealing with common problems caused by the growth of the yeast candida, also responsible for oral thrush. Research has shown it to be an effective antifungal agent with therapeutic potential in problems like denture stomatitis, which is the inflammation and redness of the area beneath a denture. Ever used apple cider vinegar toothpaste?

There are a lot of popular claims about how ACV can cure a common cold, treat eczema, and get rid of warts. But we don’t yet have any scientific pieces of evidence to prove these, so we can’t recommend ACV for these purposes. But you can, of course, go right ahead and drink ACV for all its other goodnesses.

How To Have ACV For Health Benefits

Whatever your purpose, ACV can be consumed in a few popular ways.

Plain ACV: If you have a stomach for it, simply drink up the dosage suggested by your naturopath or specialist, or have a therapeutic dose of about a teaspoon before each main meal as most people do.

ACV With Warm Water: Another popular way is to mix the apple cider vinegar with a glass of warm water so it goes down easy.

ACV In Drinks: Simply add ACV to water, add some honey, and you have a refreshing drink. You can also add some to smoothies or juices.

ACV In Food: You can also add it to salad dressings and marinades. Also, use it as a glaze or baste meat and vegetables with it.

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• Should You Have Raw Or Organic ACV?

  Raw or organic apple cider vinegar usually refers to the unfiltered version of the vinegar. It has a cloudy appearance and contains some of the bacteria involved in the fermentation process as well as enzymes and protein strands – also called the “mother.” Non-organic ACV is pasteurized and its nutrient content is thought to be lower than organic ACV.
  While some people believe that the “mother” is responsible for all the health benefits of ACV, this hasn’t been proven adequately via scientific research. Also, the high bacteria content in the unpasteurized organic version may not agree with everyone.
  On the other hand, the acetic acid in both organic and non-organic ACV has been found to have some marked benefits. Depending on your constitution and needs, your healthcare provider will be best equipped to recommend one of the two.

  Who Should Avoid ACV

  Taken in small dietary amounts, as part of a balanced diet with plenty of fluids, ACV is usually fine for anyone to consume. However, there are some who may be better off avoiding it.
  • Pregnant and breastfeeding mothers: Not enough research has been done to study the effect this natural remedy has on women who are pregnant or breastfeeding. You are better off avoiding having it at this phase of your life.
  • Diabetics: While ACV can improve insulin sensitivity, combining it in therapeutic doses alongside existing medication for diabetes can cause glucose levels to fall suddenly – a condition called hypoglycemia. Doses of insulin administered will, therefore, need to be adjusted accordingly in those with insulin-dependent diabetes. If you have type 2 diabetes, do check with your doctor about possible drug interactions. Also, diabetics who have gastroparesis, or incomplete stomach emptying, should avoid ACV.
  • People on blood thinners: ACV has blood-thinning properties, so people on such medication should check with their doctor to avoid any interaction.
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• source: cure joy
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The 10 Most Annoying Women's Health Issues and How to Fix Them

 

Ladies, you know about your significant health issues -- breast cancer, osteoporosis, heart disease -- but what about the smaller, everyday health problems? You know, the ones that are relatively common but don't cause doing concern. Between juggling your job, family commitments, social life and any of the other thousand things on your plate, it seems like an unnecessary chore to try to get in to see your doctor for something that’s minor. So what’s a busy woman to do about a problem that’s only mildly annoying? If you’re plagued by any of these 10 common health issues, consider giving these expert-recommended fast fixes a shot.

1 PMS

If you find yourself getting particularly weepy (well, more crying than normal) during those ASPCA animal shelter commercials at a particular time of the month, blame it on good ol’ PMS. According to the American College of Obstetricians and Gynecologists (as reported by womenshealth.gov in 2014), it’s estimated that 85 percent of menstruating women have at least one PMS symptom as part of their monthly cycle. These symptoms can include acne, tender breasts, bloating or upset stomach, headaches, food cravings, mood swings, anxiety, depression, trouble sleeping or tiredness. Yeah, being a woman is a real treat. But there are a few “quick fixes” you can do to lessen these symptoms. According to Alison M. Leong, M.D., “To combat PMS naturally, try decreasing your sugar, salt, caffeine and alcohol intake.” Holding off on these can also help cramps if you additionally suffer from those. “Increase your exercise, calcium and vitamin B to help boost your mood and reduce PMS symptoms like depression and anxiety,” she says.

2 MENSTRUAL CRAMPS

Whether you call it “a visit from Aunt Flo” or “Shark Week,” getting your period is no picnic, and menstrual cramps are one of the most common health issues that women face. To calm cramps quickly, opt for an anti-inflammatory that reduces muscle pain. Alison M. Leong, M.D., says, “Try over-the-counter pain relievers like Motrin, Aleve or Midol.” It sounds simple, but she insists these can be quite effective. Couple some OTC painkillers with a heating pad or hot-water bottle on the areas that are the most painful. After all, cramps are caused by contracting muscles in your uterus, so treating PMS cramps like you would sore muscles from a workout makes sense. If you prefer a more natural approach, Susan Lark, M.D., author of “Dr. Susan’s Solutions says: “Sit on a comfortable carpet or pillow with the soles of your bare feet touching each other, then use your thumbs to firmly massage your arches for at least three minutes.” She explains - “This acupressure technique helps stimulate the release of endorphins, which are powerful painkilling hormones.” Note that if you regularly experience crippling pain, you should see your doctor or gynecologist to rule out conditions like endometriosis or fibroids.

3 COLD SORES

Ah, the evil cold sore! One minute, you’re rocking your favorite red lipstick for a happy hour or a hot date. The next, you discover that you’ve got a pus-filled blister living on your lip. Is it too late to cancel? While cold sores can pop up out of nowhere, they’re caused by the herpes simplex virus. According to research, about 90 percent of people get at least one cold sore in their life. If you’re no stranger to cold sores and usually get one due to physical or mental stress or the hormone imbalance that can be caused by your period, you don’t have to go into hibernation just yet. Healthcare professional Dr. Jenny Tylee suggests this home remedy on Disabled World: “To heal a cold sore fast, try taking 1,000 milligrams to 3,000 milligrams of lysine in capsule supplements during an outbreak. Or you can eat high-lysine foods like meats and dairy products. And applying ice as soon as you feel that first tingle or itch will greatly reduce or delay the cold sore.” 

Standardized Turmeric Root powder is also an effective antiinflammation supplement which knocks down everyday environmental pollutants causing aging and body inflammation.

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4 VAGINAL ITCHING

Ah, your delicate lady-flower. On a typical day, it’s an entirely balanced ecosystem of microorganisms. But at times stress, hormones, antibiotics, soaps or other influences can upset the equilibrium and cause a characteristic female problem that’s downright unbearable. Instead of discreetly rubbing your privates in a desperate attempt to scratch that itch away, Dr. Leong suggests this quick fix: “Just run into your nearby drugstore and pick up Monistat or Vagisil.” She adds, “You can also try a vinegar-and-water douche, or you can make your own using two tablespoons of apple cider vinegar and a cup of warm filtered water.” However, if the itching continues, it could be a sign of something more serious, so you should make an appointment with your doctor.

5 WATER RETENTION

Birth-control pills. Hormone imbalances. High blood pressure. Pregnancy. All of these things can cause women to retain water and feel kind of puffy. Unfortunately, many women experience the evils of water retention with no relief other than layering on some Spanx to suck in all the liquid girth. However, there are a couple of fast, simple ways you can prevent or reduce your body’s urge to hold on to excess fluid. “One of the quickest, easiest things you can do,” says Alison M. Leong, M.D., “is drinking a diuretic tea, such as green tea or dandelion leaf tea.” She adds, “If you’re prone to water retention around the time of your period, be sure to watch your salt cravings.”

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6 STOMACHES AND CONSTIPATION

When you’re stressed out, worried or anxious, does it feel like there’s a thick rope of knots in your stomach? If so, you’re not alone. Gastroenterologist and founder of the Digestive Centre for Women in Washington, D.C., Dr. Robynne Chutkan explains to the Daily Mail that women have a longer colon than men, which makes them more apt to have intestinal problems like stomachaches, constipation and bloating. She tells Health magazine that stress is a common cause of stomachaches and suggests this acupressure trick to release feel-good endorphins and help you relax: “For five minutes gently apply pressure in a circular motion with your fingers to the area that’s four finger-widths above your navel.” Also, she says that a fast 10-minute walk can help get things moving.

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7 PAINFUL INTERCOURSE

Women dig doin’ it. But there are times when it’s less “yes, yes, oh God, YES!” and more “OUCH!” This can put a damper on your sex life. If you’re a woman who’s experiencing painful intercourse and you don’t have endometriosis (a condition in which the tissue that lines the uterus starts growing in other areas), Alison M. Leong, M.D., says that maybe your issue is simply a lack of lubrication. Her fast fix? Hit up the lube aisle at your local drugstore. Leong says, “You can use K-Y Jelly or other water-soluble lubricants and see if that makes things feel less painful and more pleasurable.” One small bottle of lube could be the magical game changer you need.

8 BLISTERS

Rocking a new pair of heels can make you feel like a vixen on wheels. But when it comes to breaking them in, it can be a struggle just to make it to lunchtime without limping like a wounded deer. According to experts at Reader’s Digest, putting a bandage on a heel can rub as you go, making the pain feel worse. Instead, they suggest, “Put a gauze square over the actual sore, then cover your heel with a wide strip of duct tape and you’ll be back on the road.”

9 INSOMNIA

There’s nothing better than getting a restful night’s sleep, but, sadly, according to a National Sleep Foundation’s Sleep in America poll of all adults, this is a distant dream for many women. In fact, women are more likely than men to have difficulty falling and staying asleep. So besides downing ZzzQuil in the middle of the night and risking feeling groggy in the morning, what’s a sleepy lady to do in a pinch? Well, often, we lie awake because we can’t shut off our brains. If this is the case, psychologist Dr. Ellen Hendriksen writes in QuickandDirtyTips.com, “If you can’t stop thinking about your to-do list, write it out. Or get up and do something nonstimulating, such as filling out a crossword or reading a book (the paper kind). Avoid your laptop, tablet or smartphone. The blue light emitted from the screen suppresses melatonin, the hormone that helps sleep.”

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10 SCARS

You’ve probably heard inspirational quotes about how you should be proud of your scars. That’s fine and all -- unless you want to hide them because the less-than-noble story behind them involves a steak knife or your fickle cat. If you’re dead set on helping your scar heal, heed this quick fix from Prevention magazine: “Contrary to popular belief, scabbing is not ideal. Instead, keep it moist with petroleum jelly and a bandage for three to five days. Overnight, put cellophane tape over the jelly. The tape keeps water trapped in the skin better than breathable bandages, encouraging healthy collagen growth.”

source: 10 Tips For Ladies