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biki kal

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Flexibility is a critical issue but not many people focus on it. With a flexibility diminishes further. Flexibility is also a big issue in case of people who sit for most of the day and also for people who do not stretch. Let's find out how you can become more flexible with just a few simple techniques.

Yoga

Yoga will improve your flexibility to great extent. You will be able to flax your body in a way that you never thought possible. Different poses or asanas in Yoga focus on making your body more flexible and relieve your stress. When you stretch in yoga, you hold it for several breaths. You also move constantly in yoga from one pose to another. All these exercises that you perform during a yoga workout, will help you to increase your flexibility. And it focuses on both upper and lower body flexibility. Along with flexibility, you will also achieve strength, balance and will be able to lose extra weight.

Dance classes

Dance classes are really beautiful and useful when you want to increase your flexibility. There are so many different moves that you need to perform and use different parts of your body, which ensure that you are increasing your flexibility. Whether it is ballet, salsa, zumba or any other traditional dance classes, all of them will help you to increase your flexibility. During dancing, you repeatedly move your arms, shoulders, back and legs in a wide range of motion and that makes you more flexible and agile.

Pilates

Pilates is useful for strengthening your core. It will also ensure that you stay limber or supple. It increases flexibility by forcing you to perform different types of poses and exercises. Researchers in University of Iowa found that flexibility of the study participants increased a lot within two months when they performed weekly pilates classes.

Stay hydrated

Water is a large part of our muscle composition and so you need water to make yourself more flexible. Your muscles will respond better to the flexibility training when they are in the optimum condition and for that optimal condition, you need to be well hydrated. If you stay in a dehydrated state for a long time, you won't be able to perform the exercises to improve your flexibility. Drink more water. You should drink water spatially during and after your exercise sessions so that your muscles are working in the optimal condition. If you do not drink water, your performance during the workout will decline.

Stretching

Stretching is important for improving stability. It may be different for different people.  There are two types of scratching- static stretching and dynamic stretching. In static stretching, you hold a joint in a stretched position for a specific duration of time. Your muscles get some time to get adjusted to the new range of motion and your muscles are relaxed during the exercise.

On the other hand, dynamic stretching in close moving your body through a range of motion. Such stretching includes squats and lunges. You move your body in multiple planes of motion. Dynamic stretching is more useful for you especially before a training session.

Relax

When you are stressed, your body tightens up, so if you can relax, it will help you to improve your flexibility to a great extent. You always have stress from your home and your work and if you work out, you are going to have some stress from the hard sessions inside the gym. Find a relaxing activity and try to relax your mind and body. Yoga, walking, massage are some of the things that you can do to remove stress from your muscles and body.

References
1. Body weight flow
2. Benefits of flexibility exercises
3. Sample exercises-flexibility

Bloating not only looks bad but it can also cause discomfort to you. If you want to get a flat belly, you will need to stop bloating now and in future. It is a condition that you can easily avoid. Let's find out how you can stop bloating and get a flat looking belly.

Eat slowly

If you eat fast, you should change it right now and start eating slow. When you eat quickly, you tend not to chew your food well and that may result in non-digestion of the food. Eating fast may also result in swallowing of air which will result in bloating. When you chew better, the digestion of the food starts at your mouth and it will decrease bloating.

Get rid of constipation

Constipation may result from less fluids, fibre and physical activity. If you are constipated, it will result in bloating. How can you avoid it? You will need to consume a high fibre diet. Your diet should have 25 g fibre for women and 38 g for men. The fibre rich foods include whole grains, vegetables, fruits, nuts, legumes and seeds. You will need to drink lots of water, 6 to 8 glasses every day. You will also need to exercise for at least 30 minutes every day and five times a week.

Reduce sodium intake

If you want to reduce bloating, you will need to reduce sodium intake. So, you have to processed foods because they tend to contain high sodium content. They also contain very low amount of fibre and that may result in bloating. Any processed, frozen or canned food serving should not contain more than 500 mg of sodium. The total sodium intake for you should be within 1500 to 2300 mg per day.

Use the bloating foods and drinks

There are many foods which will help you to reduce bloating. Both foods and drinks are available which are suitable for this purpose. In drinks, peppermint tea is such an example. In foods, ginger, parsley, pineapple, and yogurt that contain probiotics are good for you because they help in reduction of bloating. These are safe foods and they are good for you and you can always try them for reducing your bloating.

Eliminate intolerance and allergies

If you have lactose intolerance or any other food allergies, they can result in gas and bloating. It is important to talk to your doctor and confirm whether you have such a condition or not. Without your doctor's advice, you don't have to eliminate healthy daily and whole grains from your diet. Let your doctor confirm whether you have an allergy or intolerance towards any particular food. If you suspect any food of causing any trouble with your body, you can reduce the amount of that food until you talk to your doctor.

Eliminate vegetables that cause gas

If you don't eat bean very often, it can cause a gassy feeling. Some other cruciferous vegetables can also cause gas. Such vegetables include broccoli, Brussels sprout and cauliflower. However, that does not mean you should avoid these vegetables. They contain different nutrients which are very important for you.

Eat smaller meals often

When you eat smaller meals more often, it will help you by eliminating the possibility of bloating. You don't have to eat three big meals every day. Rather than that you need to eat smaller meals but more often. When a eat meals frequently, it is also good for you because it will help you to control your blood sugar and manage hunger. You can eat 5 to 6 small meals everyday just make sure the quantity of food and calories are within the daily limit for you.

References
1. The Flat Belly Code – Belly Fat Blasting System
2. Pathophysiology, Evaluation, and Treatment of Bloating
3. Abdominal bloating

The following natural treatment options can help you to treat sciatica.

Drink more water

Water is essential for your body and it is considered as a very good cleanser, so, it will be able to minimise inflammation. Sciatica pain is associated with inflammation and when you have less inflammation, you will have less pain. The tissues of your spine contain water and when you are properly hydrated, this tissues will be strengthened.

Massage

Massage can help you to get relief from sciatica pain. Therapeutic massage is beneficial for you because it can improve circulation, can increase endorphins levels and relax your muscles. Endorphins are especially important because they are considered as the natural opiates or pain relievers. Trigger point myotherapy is used in case of sciatica. It focuses on the trigger points or specific areas of your muscles and deactivate them to save you from the pain.

Acupuncture

Acupuncture can help you to get relief when you are suffering from sciatic pain. In this treatment option, needles are placed at specific points in your body which helps in reducing pain. It is used in different types of medical conditions. Along with acupuncture, which is a Chinese traditional medicine system, you can also go for Chinese medical massage. Acupuncturists sometimes also use Chinese herbs along with the needles for promoting muscle relaxation and release of tension. This may also help you by reducing your pain from sciatica.

Find an herbal therapy expert

There are herbal therapy experts available who can offer you different types of herbs and products made of herbs which will help you to get relief from sciatica pain. There are muscle relaxants and anti-inflammatory agents available which can help you in your pain. Equisetum or horsetail is a plant that contains high amounts of minerals which can increase the strength of your skeletal structure. Turmeric has very effective anti-inflammatory properties and it has been used for a long time. Jamaican dogwood is a hard that works as a muscle relaxant. It is also a potent sedative. It is very effective against inflammation and pain. Nutmeg is another element that has been used as a pain reliever and muscle relaxant for centuries. It can also help you by reducing your pain and relaxing your muscles. Willow bark is considered as modern aspirin. It can treat inflammation and it has been used for centuries for doing that.

Find a chiropractor

Chiropractors are specially trained people and they know the spine problems and the solutions. They are trained and they know how to move the bones of your spine to correct their alignment and they can help you by releasing the pressure on the sciatic nerve. They know how to treat sciatic pain and so they can help you to get away from pain. Leg and also help you to understand and learn specific exercises which will improve the condition of your spine and which will in turn help you to reduce static pain. They can also perform traction or spinal decompression therapy in which they use a traction table and stretch out the spine to reposition it thereby reducing the sciatic pain you are suffering from.

Hot and cold therapy

Hot and cold therapy can help you to get relief from sciatica pain. There useful in treatment of sciatica and can provide you with immediate relief. In this method, you need to apply ice on the affected area for 10 minutes and then apply heat for five minutes. You will need to do this for three cycles. And you will need to repeat this process for times every day.

References
1. Relief Sciatica Naturally
2. Sciatica
3. Diagnosis and treatment of sciatica

If you are recently been diagnosed with type 2 diabetes, then the following tips can help you to live a normal life even when you have type 2 diabetes.

Start taking care of yourself

Once you are diagnosed with type 2 diabetes, you will need to start taking care of yourself. It will not only help you now but it will also be useful in the long run. Having type 2 diabetes does not mean you are on death row. Yes, it is a serious problem and you need to attend to it immediately. If you are not taking care of yourself the high glucose levels can damage your nervous system, eyes, heart, blood vessels and kidneys you need to manage your blood glucose levels immediately along with other risk factors such as blood pressure, cholesterol and weight. If you manage them immediately health complications can be prevented. You can also start working out or exercising so as to reduce your blood glucose levels and to maintain them at the safe zone. Better diabetes management will not only help you to keep it in check, but it will also help you by offering other health benefits.

Be more careful with foods

Foods can directly impact blood glucose levels and so you have to be very careful about your food choices. If you want to manage your diabetes better, you will lead to understand more about the foods which are good for you and the foods which are not good for you. Carbohydrates can raise your blood sugar levels and so you have to be very careful with carbohydrate. You can reduce the amount of carbohydrate you are consuming. You also need to eat carbohydrates that have low glycaemic index.

You need to avoid highly sugary drinks. Drinks with high sugars can increase your blood glucose levels. You need to stop drinking regular fruit juice and soda as they contain high amounts of sugar.

It is always important to control the portions that you are eating. By controlling the portions, you can reduce the amount of food you are eating. By adding more vegetables and salad to your plate, you can reduce the amount of other foods that you eat in a day. Eating out and eating out of food packages may not be very good for you when you are suffering from type 2 diabetes because you cannot control the quality of the ingredients and the food and the temptation to eat something that you should not is generally higher in those cases.

It's a progressive disease

You need to understand that type 2 diabetes is a progressive disease. When you diagnosed with type 2 diabetes, it means that you have lost a percentage of the beta-cell function. These are the cells present in pancreas that produce insulin. It may also make your insulin resistant and you may not be able to use the insulin effectively. Healthy eating and exercise will definitely help you but you may also need medication to control the blood glucose levels. There are different types of medicines available which can help you to control your blood glucose levels. There are better medication is available which do not have the side-effects of previous medicines. You need to manage your type 2 diabetes better from the beginning so that you can preserve more beta-cell function and make the progression slower.

Exercise more

Exercise is very important for you when you are trying to manage type 2 diabetes. Regular exercise of at least 30 minutes 4 to 6 times a week can help you to lower your blood glucose levels. It will also help your body to use the insulin better and it will reduce your cholesterol levels.

References
1. Lean belly Breakthrough
2. Type 2 diabetes
3. Type 2 Diabetes

If you want to get a flat stomach, the following tips will help you to achieve that.

Stay away from salt

When you eat foods containing high levels of salt, it will make your stomach bloated and you will look fat and puffy. Crackers, pre-packaged soups, sauces and dressings often contain high levels of salt even though they may not taste salty. If you want a flat stomach, you will need to eliminate a good portion of your salt intake. In place of salt, you can always flavour your food with herbs and spices. If you cannot completely eliminate salt intake, you will at least need to reduce it drastically for a flat stomach.

Relax

Even when you are eating a healthy meal and exercising regularly, you may not achieve a flat stomach because of stress. If you are too stressed, it is more likely that you will not be able to achieve your dream of a flat stomach. When you are stressed or anxious, your body will produce extra cortisol hormone, which will encourage your body to store fat. There are different techniques and methods available which can help you to relax and avoid stress. Deep breathing exercises, meditation, yoga are some of the proven and effective methods of relieving stress.

Snack at 3 PM

Researchers found that 3 pm is a weak spot for many people. They become hungry and they will eat anything they can lay their hands on. Many people munch on a pack of chips, a chocolate bar or a muffin. If you are not careful with the snack, it can increase your insulin and blood sugar levels immediately and then suddenly drop it, which will make you tired and lethargic and your hunger will still be there. If you don't eat anything at that point of time, your metabolism may slow down and your blood sugar levels may drop. To ensure that you keep your blood sugar levels stable, you need a snack at 3 pm and you should choose lean proteins and whole-grain carbohydrates for your snacking. You can eat turkey slices, a piece of cheese, nuts etc.

Green tea

If you start drinking green tea it can help you to get a flat stomach. It has an antioxidant known as EGCG. This antioxidant can improve your metabolism and thereby help your body to use the fat. To get the benefits, you will need to drink to 3 cups of green tea every day. You can also drink iced tea made of green tea.

Chewing slowly

If you eat too fast, the possibility is there that you will swallow air. If that happens you will suffer from poor digestion and bloating. If you learn to chew slowly, this problem is will disappear. Enjoy the mouthful and forget about any distractions. When you chew it slowly and properly, transition will be easier. You can reduce your speed by putting down the spoon or the fork you are using and then grab it again only when you have swallowed the previous bite. It will also help you see and feel what you are eating.

Check amount of sugar

The amount of sugar you are consuming every day will decide a lot about the possibility of getting your flat stomach. If you are consuming more normal sugar or hidden sugar through different foods, it will be difficult for you to lose fat and weight and get a flat stomach. Chocolate bars and cookies can contain high amounts of sugar and may derail your efforts to get a flat stomach.

References
1. Fat Loss Fiesta – Miami’s Hottest Secret
2. Abdominal bloating
3. Abdominal muscles

If you have joint pain, it can be very problematic for you and it can make your life difficult. Joint pain makes it very difficult for you to move and use your body to perform day-to-day activities. And it is generally seen that such joint pains are more common in certain weathers. However, there are ways to ease joint pain. Let's find out how you can deal with joint pain and reduce it to live a normal life. 

Double your warmup

If you are suffering from joint pain, increasing your warmup will definitely help. Especially warmup those affected joints more. If you are working out, it is very important for you to warmup well before you start your exercise. It may also necessary to reduce your workout intensity by 50%. If you focus more on joint mobility and perform exercises that helps in increasing that mobility, it will help you to get rid of the joint pain you are suffering from. Your joints are more important than your workout because they will only help you to work out in the long run and so you can focus on the joints more for a few days instead of your workout.

Take fat soluble vitamins

you need to take fat soluble vitamins A, D, E and K. Nutrition plays a very important role in deciding whether you will suffer from joint pain or not. For optimal nutrition, you need fat soluble vitamins. When you have optimal nutrition, you can fight any type of health problem. You need the vitamins to ensure that deficiency of those vitamins are not causing the joint pain you are suffering from. If you are suffering from vitamin D deficiency, you are more likely to suffer from arthritis. Vitamin E will also have positive effects on your joints. Your body also needs fat. You need polyunsaturated, saturated and mono saturated fat for better health. They also help you by reducing any possible inflammation due to join change. You need a fat source with all your meals. Coconut oil, olive oil, avocados, nuts and fish are some of the good sources of essential fats.

Know about the foods that are harmful

If you have lactose intolerance or any other types of intolerance, you should be very careful not to include such foods in your diet. There are certain foods which will increase the joint pain and it's very important that you always avoid them, whatever tempting they may be. If there are very important for you, you can always find another substitute that offers the same benefit to your body.

Know about foods that affect the gut

There are certain foods which will increase your joint pain and inflammation. You need to know about them so that they can avoid them. You need to all users which cause problems for your joints and increases the pain. Once you find out, you need to make a list and stay away from those foods. However, it is also important to find a substitute for those foods because they also contain some other important and essential elements for your health. There is a link between problematic digestive function and problems like arthritis. Your food and the digestive system plays a big role in deciding whether you will have joint pain or not. If you have problems with your digestive system, you are likely to suffer from arthritis and so it is important to understand and respect your gut. Your guard plays a big role in your body functions and so you should not eat foods that cause problems for your body.

References
1. Joint Pain Relief Codes
2. Joint pain
3. Joint pain and swelling

The following tips will help you to prevent bacterial vaginosis.

Use safe sex

Safe sex is very important for you to get rid of AIDS and any other STDs. It is also effective against bacterial vaginosis. If you can abstain from sex, you don't have any possibility of getting bacterial vaginosis but that may not be very practical solution for you. So, you need to use some measures to ensure that you are not getting BV from your sexual partner. Use condom while having sex. It is even applicable to you when you have just one partner.

Decide the best birth control

If you are using IUD (intrauterine device) for birth control, probably need to think twice about it. It can increase the possibility of bacterial vaginosis. It is more important if you have a previous history of BV. Condoms are far better when it comes to birth control and prevention of BV and other STDs. You can also consider other types of birth control options such as birth control pill, vaginal ring, patch, hormone shots, cervical cap and others.

Limit sexual partners

It is also important to limit your sexual partners. When you have more sexual partners, the probability of getting BV from the any one of them increases. When you reduce the number of sexual partners to 1, it will drastically reduce the possibility of bacterial vaginosis if you know about your partner. You may still suffer from bacterial vaginosis if your partner is not faithful and he or she has other sexual partners. It is very important to talk to your partner about bacterial vaginosis and the possibility of getting it.

Clean your vagina only with water

If you need to clean your private parts, you should do that only with water. Do not use any other products for douching. If you use any other product inside the vagina, it may result in bacterial vaginosis because bacteria may get entry to inside of your vagina. Douching is not good for you because it will increase the risk of infection and BV by killing the good bacteria present in the vagina. Your vagina can clean itself naturally. If there is a need to clean it, you can always use warm water for cleaning it.

Foods rich in lactobacilli

You need to eat probiotics or foods that contain high amount of lactobacilli. It can help you by increasing good bacteria in your vagina. When you have more good bacteria there, it can help you to prevent bacterial vaginosis. Fermented cheese, or yoghurt contains high amounts of lactobacilli. Using lactobacilli is called as lactobacillus colonisation therapy.

You can also take an over-the-counter probiotic. Some studies found that when you use probiotic, the chances of BV decrease a lot. Probiotics are available in foods like kombucha, miso, and kefir. Sauerkraut, kimchi, Gouda, cheddar, and Swiss also contain high amounts of probiotics and they may be very good for you when you are trying to prevent BV.

Your diet is very important for keeping your body healthy and so it can also help you to fight and prevent bacterial vaginosis. You just need to include the important foods in your diet.

Meet your gynaecologist

Your gynaecologist can help you but only if you regularly visit your gynaecologist. Your private parts need experts for better care and gynaecologist can help you with all the information and helpful tips that you need to keep your private parts healthy. Annual pelvic exams are very important for you and if you do not have a gynaecologist to go to, a general practitioner can also perform those examinations.

References
1. Bacterial Vaginosis Freedom
2. Bacterial Vaginosis (BV)
3. Bacterial vaginosis

Exercise not only helps you to get a healthy body or live longer but actually improves your quality of life. It helps you in several invisible ways. Let's find out how exercise can help you improve your life.Keeps depression and anxiety away

When you exercise regularly it will help you to keep depression and anxiety and other related mental issues away. When you exercise regularly it improves your mood. How does it happen? Aerobic exercise helps your body in releasing mood lifting hormones and as a result it helps you to relieve stress and makes you feel good. Exercise also increases levels of the brain chemical serotonin, which can eliminate your negative feelings at any point of time. So shake your body and start exercising from today to improve your mood and to feel better overall.

Increases wits

Exercise can sharpen your wits. When you do any type of physical activity, flow of blood to your brain increases and it will help in better brain function. It is also good for you because it improves your lung function, which will in turn keep your memories and mental equity intact even when you age.

Improves your sex life

Yes, when you exercise regularly it will help you by improving your sex life. It will not only increase your libido but it will also improve your performance in the bed. People who exercise regularly are less likely to suffer from erectile dysfunction, which is a very dangerous problem. If you are a woman, it will also help you by increasing your sexual arousal by more than 100%. So, start working out from today in the gym so that you can improve your performance in bed.

Keeps your mobile and vital

Natural decline in physical performance happen as you age. But when you perform regular exercise, it will reduce the rate of such decline. An active man or woman will be better mobile and will have more vitality then a person who does not perform any type of exercise. It is possible to maintain your cardiovascular fitness, muscle function and metabolism at the same condition of a much younger person when you exercise regularly. If you are active, you will be able to preserve your mobility even when you become old. When you age, you lose muscle function, your metabolism drops and your cardiovascular fitness decreases. You need exercise to maintain that an exercise can help you choose maintain all of them for better when compared to someone who does not engage in regular exercise. So, if you want to have better cardiovascular function, better metabolism, better muscles and muscle function, you will need to exercise from today. That is why athletes, sports worsens, bodybuilders, martial arts experts look better than other people even when they age and they also have lesser health problems compared to a person who does not engage in any type of exercise.

Improves sleep

When you perform regular exercise, you will be able to sleep better. Sleep is very important for your day to day function- both physical and mental and good sleep is what will decide how you are physically and mentally at a given point of time. When you exercise regularly, you will be able to fall asleep faster, awaken less during the sleep duration and you will be able to spend more time in deep sleep. Deep sleep is essential for you because it will help you to renew and repair your body. Exercise is the only way that can help you to get more and better sleep, especially in the adults.

References

1. The High Performance Handbook
2. Exercise and Physical Fitness
3. Physical Activity

There are several home remedies available for treatment of Temporomandibular Joint (TMJ) pain. If you want to get rid of the root cause of TMJ, you will need to use these home remedies. Then natural and so they do not have side effects.

Jaw exercises for TMJ

Different types of jaw exercises are available for treatment of TMJ. Most of these exercises use different parts of the mouth to find a solution for this problem. You need to open your mouth as wide as you can and then using your tongue, chin, hands and fingers stretch or massage different parts of the jaw. You can choose one or more exercises from different types of exercises which experts recommend for TMJ problem.

Eliminate nutritional deficiencies

If you have some nutritional deficiencies, that can aggravate Temporomandibular Joint problem. If you are dehydrated, that can cause muscle cramps in your shoulders, neck and mandibular joints. So, you need to keep yourself hydrated. If you are not drinking enough water, it may be a major cause of TMJ. You need at least eight glasses of water every day.

Nutritional deficiency of calcium and magnesium can result in TMJ pain. Researchers found that if your body lack calcium and magnesium, it can cause TMJ. When calcium and magnesium supplements are added to your food, it can reduce TMJ pain. Calcium is important for you because it strengthens your bones. On the other hand, magnesium reduces muscular tension. Your food may not be able to deliver the required amount of magnesium and calcium. Magnesium rich foods include almonds, avocados, cashews, roasted peanuts, cocoa powder, corn, flax, roasted soya beans, molasses, low-fat yoghurt, oat meals, pumpkin, rice, whole milk, wheat and walnuts etc.

Calcium rich foods include unpolished rice, and boiled milk, which floor, banana, sesame, coconut, oranges, almonds, green peas, spinach, cabbage and groundnut etc. Calcium rich foods can help you to eliminate TMJ pain.

Relaxation exercises

There are several relaxation exercises which focus on reducing TMJ pain. Deep breathing exercise, exercise for spine are some of those exercises which focus on relaxing your body and thereby reducing the pain. You can also perform simple exercises like walking, cycling, jogging or playing tennis which will help you to relax and pump your blood. For relaxation, you can also use yoga and meditation exercises because they can help you to relax within a short time. You will need to reduce stress if you want to reduce TMJ pain.

Lifestyle changes

If you want to get rid of TMJ pain, you will need to make some lifestyle changes. Such changes will also help you to cure TMJ.

You will need to change your defective sitting posture. If you have a habit of sitting in around posture, you will need to change it. You need to sit as direct as possible. If you need to sit for a longer duration because of your work, you need a good chair with lumbar support. It is also important for you to get up and stretch your body while taking a short intermittent breaks. If you slouch on the desk, this is the time to change your habit.

Plain body massage may also help you to get rid of TMJ pain. You can use sandalwood, bergamot, juniper, tea tree oil or other essential oils for massaging. That will improve your blood circulation and will also provide relief from pain associated with TMJ. Hot massages can also make you relax. Such massages to your shoulders, neck and jaw will help you to get relief from the pain.

References
1. TMJ No More
2. TMJ (Temporomandibular Joint and Muscle Disorders)
3. Temporomandibular Joint Disorder (TMD)

The following home remedies can help you to get relief in elbow pain. There are different natural and home remedies available which can help you immediately when you suffer from elbow pain. Let's find out what type of home remedies are available for your elbow pain and how much they can help you.

Elbow compression

Compression is effective to eliminate any pain and it is useful in getting relief from elbow pain. Get an elastic bandage or strips of clothes and wrap the elbow. While wrapping it, please make sure to wrap it firmly to provide the necessary support. This wrapping will prevent further swelling of the affected area. However, make sure not to wrap it too tightly so that it cannot obstruct the blood circulation to the affected area. Keep it that way for at least 30 minutes and then unwrap it. Unwrapping is necessary so that the blood circulation can happen at the full force. Keep it under for 15 minutes. Repeat this process several times for the next few hours until you get relief from your elbow pain.

Ginger tea

Ginger has anti-inflammatory properties and so it can help you to reduce inflammation and pain resulting from elbow pain. You need to boil ginger in one cup of boiling water for 20 minutes and then add some honey to sweeten it. Drink this tea while it's hot and do that 3 to 4 times. It will reduce your elbow pain dramatically. If you do not have ginger roots, then you can also use ground ginger by adding it to one cup of water and then drink it.

Cabbage leaves, broccoli and potato

Cabbage leaves, broccoli and potato can help you to get relief from elbow pain. You need to soak cabbage leaves in cold water for 30 minutes. Now, placing the cabbage leaves over the affected part, you need to wrap it using a piece of cloth. Keep it there overnight and you will get relief from elbow pain. To use broccoli, you will need to first crush it and then make a paste which can be applied over the affected area. Wrap it with a clean cloth and keep it for 20 minutes. If you want to use potato, you will need to use mashed potato and apply it on the affected ankle. Wrap it up with a clean cloth and keep it for 30 minutes. All these vegetable massages can help you to get immediate relief from elbow pain.

Ice pack

Ice pack is very effective in elbow pain and it can get you relief within a short period of time. As soon as you get injured in the elbow or you feel any pain, you should immediately apply ice pack on it to get immediate relief. You can get an ice pack or you can make one by taking a zipper lock bag, putting ice cubes into it and wrapping that in a soft towel.

Place the ice pack on the affected elbow and rub the area for 3 to 4 minutes. Then stop for some time and then repeat the process again. You can do that four times during 24 to 48 hours to get a faster recovery from your elbow pain.

Heat relief

Heating pads can help you to get relief from elbow pain. Taking a hot shower bath will also provide you relief. If you are using the heating pads, you need to keep the pad for 15 minutes on the affected area. Then wait for two hours and again continue the process for 15 more minutes. This will ensure long-term relief from elbow pain.

 

References
1. Fixing Elbow Pain
2. Elbow pain
3. Elbow pain