Interested in becoming a mouth taper? Perhaps you saw an Instagram ad for mouth taping and how it can benefit your sleep. It is a highly popular solution to encourage nose breathing during sleep, which may help address everything from snoring issues to bad breath. 

Although mouth taping is increasing in popularity, it hasn’t been studied extensively, especially on a large scale. A handful of small scientific studies were conducted, so most of the existing benefits are primarily anecdotal. In this article, we aim to discuss how mouth taping works, how to tape the mouth safely, and if there are any risks involved. Continue reading to learn more. 

What Is Mouth Taping?

Mouth taping is the practice of taping your mouth shut at night before you go to bed. If you want to breathe through your nose while you sleep, taping your mouth shut forces that to happen. That ultimately helps you avoid the negative effects of mouth breathing, such as snoring or even sleep apnea. The tape is usually porous and you stick it over the upper and lower lips. That makes opening your mouth very difficult, encouraging you to breathe through your nose during sleep.

Does Mouth Taping Help With Snoring?

There is a large argument that sleeping with mouth tape may benefit people who snore. One study involved people with mild obstructive sleep apnea, and they wore a porous patch over their mouths while sleeping. That caused all of the participants to breathe through their nose, and it changed the angle and palate of the tongue. These changes contributed to less snoring, and fewer instances of lapsed breathing. According to researchers, there are no definitive findings that indicate mouth tape’s positive impact on snoring in people who do not have obstructive sleep apnea. More research is necessary on this topic to see if mouth tape can help with other snoring issues. 

Benefits Of Mouth Tape

According to anecdotal claims, mouth tape has helped ease a variety of problems, including snoring, fatigue, concentration issues, and bad breath. Existing research has only found mouth tape to reduce snoring and tiredness in people with obstructive sleep apnea. What research does show is that nose breathing helps to filter out allergens and adds resistance to benefit lung volume. It also helps deliver warmer, more humid air to the lungs. Although studies on mouth taping for people with asthma have not shown any benefits, the research and anecdotal reports that do exists claim that mouth taping aids the following:

• Dry mouth
• Gum disease
• Sleep-disordered breathing
• Cavities
• Attention deficit hyperactivity disorder (ADHD) symptoms
• Slowed growth in children
• Bad breath
• Decreased cognitive ability

Side Effects Of Mouth Tape

There are some existing side effects of taping the mouth for sleep, but most of them have not been fully studied. The following list of side effects are merely anecdotal:

• Pain when ripping off the tape, especially if you have facial hair
• Anxiety in people who feel uncomfortable with tape over their mouths
• Irritation on or around the lips
• Discomfort or difficulty breathing
• Interrupted sleep due to irritation from the tape

How To Tape Your Mouth Safely

First of all, make sure to use a porous tape intended for human skin if you decide to use mouth tape. Masking tape or other tapes that are not intended for the body will likely cause irritation. Some companies sell strips that help keep the mouth shut while you’re asleep. There are currently no guidelines on how to tape the mouth safely, but it isn’t like building a combustion engine from scratch. 

Before you tape your mouth, make sure to test the mouth tape during the day. This is especially important if you have difficulty breathing through your nose due to nasal polyps, allergies, or another reason. Minimize irritation on the skin by applying a food-safe gel to the area around your mouth prior to sticking on the tape. When you apply the tape, consider folding it over at one corner to promote easy removal in the morning.

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A lot of people welcome the warm weather of spring, while others dread the pollen that also arrives. From one morning to the next, people wake up sneezing, develop runny noses, and have itchy eyes. To avoid these miserable allergy symptoms, many people reach for the allergy medication bottle. There is nothing wrong with allergy medication, but some people may prefer to experiment with natural remedies that don’t cause the same unwanted side effects that accompany certain medications. 

If the immune system reacts to something, which may not bother other people, that indicates an allergic reaction. The most common culprits of allergic reactions include:

• Pollen
• Dust mites
• Insect stings
• Food
• Medications
• Pet dander
• Mold spores

Although everyone many not experience the same allergy symptoms, the most common ones are:

• Sneezing
• Itching
• Rashes
• Swelling
• Asthma
• Runny nose
• Dry eyes

Natural Remedies For Allergies

The best natural remedy for allergies, well, is to avoid allergens at all costs, but this isn’t always possible. Allergens, especially pollen, are difficult to avoid during the spring. If your symptoms to certain allergens are relatively mild, you may be able to fight them off with natural remedies. Experiment with the following remedies to see if they help your spring allergies. 

Clear The Air

Dust, dander, and pollen particles can trigger allergy symptoms, and filtering indoor air may help eliminate them from your home. Your best bet is to look for a high-efficiency particulate air (HEPA) filter because it can remove 99.97% of problematic airborne particles. Putting a HEPA filter in your bedroom can make a huge difference, especially if you have allergy attacks at night or early morning. Air conditioning may also help because it removes moisture from indoor air, which eliminates mildew growth. 

Saline Nasal Rinse

According to a 2012 review of studies, saline nasal irrigation benefitted both children and adults with allergic rhinitis, or hay fever. Flushing the sinuses out with a neti pot or squeeze bottle can help wash away pollen, or other allergens, that may cause allergy symptoms. Studies show that a good saline nasal rinse can provide relief from both allergy symptoms and symptoms of the common cold. 

Vitamins And Supplements

A healthy diet helps encourage optimal immune response, but some people require supplementation to meet daily nutritional requirements. That is where dietary supplements, such as vitamins, minerals, and herbs, come into play. These supplements may help limit inflammation that accompanies allergic reactions. According to health experts, the following supplements may encourage better immune function:

• Vitamin A
• Vitamin C
• Vitamin D
• Quercetin
• Stinging nettle (a natural antihistamine)
• Omega-3 fatty acids

Acupuncture

Are you surprised to see acupuncture on this list? Don’t be! Historically, the practice of ancient needling boosted immune function and combatted hay fever. Additionally, a fair amount of research indicates the efficacy of acupuncture for treating symptoms of allergies and sinus disorders. In fact, a 2015 review of studies concluded that acupuncture demonstrated positive results for people with seasonal allergies. 

Use Essential Oils

If you have sinus issues, adding essential oils to a diffuser may help you breathe better, or at least limit the intensity of allergy symptoms. Many people benefit from using eucalyptus oil because it has antimicrobial and anti-inflammatory properties. Others find frankincense essential oil to provide protection against some allergy symptoms. One study found that frankincense essential oil helped fight against perennial allergic rhinitis. A 1998 study found that inhaling the aroma of peppermint essential oil had enough anti-inflammatory effects to reduce symptoms of allergic rhinitis and bronchial asthma.

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Do you ever open your drawers or closet and have to step away because of an unpleasant aroma? Your first instinct is to grab the air freshener and liberally spray it all over the culprit area. Not only do air fresheners temporarily mask the scent, but they also pollute your space with harmful chemicals. That is why it’s much safer and more effective to use the all-natural air freshener jars in this article. 

The Problem With Commercial Air Fresheners

The problem with many commercial air deodorizers or air fresheners is the long list of toxins. Chemicals in these products, specifically the phthalates, and formaldehyde, can cause rashes, dizziness, headaches, and throat irritation. These chemical compounds are also known as volatile organic compounds (VOCs). According to several studies, exposure to VOCs can cause adverse health effects, including loss of coordination, liver damage, and damage to the central nervous system. Researchers identified some VOCs as suspected or proven carcinogens. Long-term exposure to VOCs can also increase the risk of asthma and certain types of cancer.

Formaldehyde, for example, is a common ingredient in many household air fresheners and cleaners. You can also find it in home furnishings, household paints, and certain textiles. That makes formaldehyde very difficult to avoid, but limiting your exposure is an important first step. Unfortunately, phthalates are also problematic VOCs that are in a lot of air freshening products. Phthalates help distribute fragrances, but they also can disrupt the body’s hormone levels, which can affect your overall health and well-being.

The said reality is that products that have “all-natural” on the label can still contain VOCs. Homemade air freshening products, on the other hand, give you full control over what goes into them. We detail the ingredients for the air freshener jars below. 

Baking Soda

Sodium bicarbonate, or baking soda, is a staple in the non-toxic cleaning world. It is mildly abrasive, eco-friendly, affordable, and great for getting rid of built-up grime. Baking soda is known for its ability to absorb and neutralize unpleasant odors. The “why” behind baking soda’s ability to do this has to do with chemistry. Most smells are acidic in nature, and baking soda works to neutralize pH levels. To put it simply, baking soda’s basic pH is perfect for neutralizing acids that cause foul odors.

Lavender Essential Oil

Lavender essential oil’s aroma is very relaxing and studies show that it can promote better sleep. Various studies also confirmed that lavender has a soothing effect that can reduce stress levels. Another benefit of lavender is that it has properties that may be able to repel certain insects, particularly moths, making it great for closets, dresser drawers, and line closets. You can use both dried lavender and lavender essential oil to maximize the effects of lavender, and make the scent last longer. 

Eucalyptus

Similar to baking soda, eucalyptus has an ability to neutralize foul odors in the home. A simple sprig of eucalyptus is enough to create a pleasant aroma in a room. Eucalyptus essential oil is even more powerful, as it is distilled from the leaves of the eucalyptus tree. It exhibits anti-fungal and antibacterial properties, which may help combat certain chemicals in the air. Finally, eucalyptus essential oil acts as a natural decongestant when you inhale it, making it great for your home. Who doesn’t want to breathe better when they walk into a room?!

DIY Air Freshener Jars

Ingredients:

• 2 cups baking soda 
• 1/2 cup dried lavender buds
• Sprigs of eucalyptus (optional)
• 20 drops lavender essential oil
• 10 drops eucalyptus essential oil

Instructions:

• Pour the baking soda into a large bowl and add the dried lavender and optional eucalyptus leaves. Mix well to combine.
• Add in the essential oils and continue to mix before transferring the mixture into small, wide-mouth mason jars. 
• Use your mason jar lid insert as a guide to trace and cut a circular piece of brown paper bag. Any type of paper will work for this step, for example, wrapping paper or card stock. 
• Using a needle, poke holes into the circular pieces of paper, making sure that you do it over a carpet or towel to protect your counter or desk. 
• Place the circular pieces of paper on the tops of your mason jars and screw on the lids to secure the paper. The tiny holes allow the wonderful aromas to freshen up your space.

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As the leaves fall and the rain arrives, you have to worry about the possible clogging of gutters around the home. It is a pain to get on a ladder and clean them, but health experts point out that this chore may be integral to your overall health. That’s right, folks, your health is not only dependent on what’s inside your home, but what’s outside as well. 

The main purpose of gutters is to divert rainwater away from your house. The gutters funnel it down downspouts and onto the ground. The falling leaves or debris from trees can accumulate in gutters and cause blockages. If water cannot flow out the downspouts, then it can seep into your home and begin the molding process. Not only does this ruin indoor air quality, but it also increases the risk of allergies and poor respiratory health. 

Because gutters help defend your home against water damage, it is your responsibility to make sure they are clean. Removing leaves and other debris can make it so that rainwater drains efficiently and keeps your home safe from leaks. The last thing you want is for clogged gutters to cause moisture build-up inside your home. 

Why Is Mold Bad?

Besides the fact that it is disgusting to look at, mold can irritate the respiratory system and worsen lung or breathing problems. Even if you aren’t allergic to mold, you can still develop allergy-like symptoms when exposed to it. The most common reactions to mold include itchy eyes, stuffy nose, wheezing, or irritated skin after inhalation. Reactions can be more serious for people with pre-existing respiratory conditions, including emphysema, COPD, asthma, or those with mold allergies. Common reactions for that group after mold exposure include shortness of breath, chest tightness, respiratory infections, and intense coughing. In some cases, mold may trigger the onset of new health issues. Inhaling or touching mold spores may also cause someone to become allergic, according to the Centers for Disease Control and Prevention (CDC). 

The Link Between Clogged Gutters And Mold Growth

First off, blocked or clogged gutters can create unnecessary strain on the gutters, putting them at risk for falling. Cleaning them two to three times per year is a great practice, but you may need to do it more often in the fall and winter, depending on where you live. Clogged gutters also invite dangerous pests to reside in them. Wasps, specifically, can build very large nests in clogged gutters and become a serious hazard quickly. 

In regards to your health, though, clogged gutters can hold the combination of stagnant water, decaying matter, and debris. When the sun cooks these three, it essentially bakes mildew and increases the risk for other disease-ridden residues. When mold seeps into the siding of your home, it can collect inside your interior. Not only does this cause respiratory problems, but it can also damage your home’s foundation. Plus, any moisture build-up leads to quicker mold growth! Because you spend a significant amount of time in your home, you want to make sure it is as healthy as it can be. Follow the tips below to avoid clogged gutters!

How To Clean Your Gutters

Keep water and mold growth out of your home by clearing debris and leaves from your gutters. There are a few rules you can follow to have the cleanest gutters ever:

• Always check your gutters every one to two months for debris build-up. You may be able to get away with doing it less often, but this depends on where you live. It also depends if you have gutter guards, which can be very beneficial if you live near a lot of trees. 
• You’ll need a ladder, tarp, and heavy-duty rubber gloves. Spread out the tarp before you head up the ladder. Make sure that the tarp covers the area under the ladder, so that it catches whatever debris you toss down. Things will get messy, so make sure you put on the rubber gloves. 
• Remove all leaves, sticks, dirt, and other debris you see from the gutters and pull it out by hand. Toss it down onto the tarp and don’t try to push it down the downspout. 
• Once you remove the majority of the clutter, use a garden hose to spray away any small leftover pieces.

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Swimming is a popular summer activity, whether you’re at the community pool, the lake, or the beach. It’s also a common sport that many people participate in when they’re young. Somewhere along the line, kids start to slack off and start swimming less and less. Statistically, children swim more than adults now, but people swam more overall in previous decades. 

Swimming is one of the best full-body, cardiovascular workouts you can do. You want to know the best part? It isn’t a high-impact activity that can take a toll on your knees, ankles, hips, back, or other joints. The constant worry of whether or not you will injure yourself is a common reason to avoid a certain exercise. Fortunately, swimming is excellent for people who deal with joint issues, as the body is near weightless in the water. 

Water has some pretty unique properties and immediate physical benefits, pain modulation being one of them. According to research, people tend to have long-term benefits to mental and physical health in people who swim on a regular basis. Since this is the case and the Physical Activity Guidelines for Americans recommends 150 minutes of exercise per week, why not make swimming your primary form of activity? To begin, try working in 30 minutes of lap swimming three times a week. Use the other days to complete other forms of exercise, including resistance training and walking. Don’t believe that swimming is the real deal? Continue reading to learn about swimming’s amazing health benefits. 

Gives You A Mood Boost

Let go of the idea that swimming can only take place during the summer months. Break out the swimsuit during any season because you can always swim at indoor pools throughout the year. One study found that people who swam between October and January reported less fatigue, improved memory, and better well being. Swimming is thought to lower levels of anxiety, stress, and depression, which helps to put you in a clearer, more optimal state of mind. 

Improves Lung Strength

The more laps you swim, the stronger your lungs get. Swimming works to train the muscles that the body uses for respiration. That means that swimming on a regular basis can help improve breathing technique and lung volume. Improving the strength and function of the lungs is especially beneficial for those with asthma or chronic obstructive pulmonary disease (COPD). The pool is a great setting for asthmatics, as it is humid, warm, and a low-pollen environment. If your lung condition interferes with your ability to exercise, consider talking to your doctor before you pick up swimming. 

Boosts Your Brain

There are several studies that link regular exercise with improved cognitive function. When researchers studied the relationship between swimming and cognition, they discovered a unique benefit. This study monitored participants who completed a 20-minute moderate-intensity swim. Researchers noted that they were able to process visual information and respond quicker on cognitive tests both before and after their swim. The fact that swimming made a small but measurable difference in cognition excites researchers on how else swimming can benefit the body and brain. 

Helps To Keep You Lean

Swimming is a full-body workout and it can be quite intense if you increase your speed and intervals. After a swim, you should feel like you worked your arms, shoulders, legs, back, glutes, and core. By engaging all of the major muscle groups, you get more cardio bang for your buck. Researchers estimate that a 155-pound person can burn about 432 calories by swimming for an hour. Compare that to the 266 calories you burn while walking for an hour and you can see the difference. One study even found that swimming helped to decrease body fat and body mass index.

Helps You Live Longer

Add swimming to your list if you want to extend your life. In addition to eating healthier, swimming may help decrease your risk of early death. One study monitored over 40,000 men between the ages of 20 and 90. The participants who swam or engaged in pool exercises (water jogging or aqua aerobics) reduced their risk of death from any cause by 50% compared to sedentary men. 

Boosts Heart Health

One study of patients with osteoarthritis found that swimming was just as effective as cycling for improving cardiovascular function. Additionally, researchers suggest that swimming helps to reduce inflammation just as much as other forms of exercise. However, a 2018 meta-analysis revealed that swimming offered beneficial effects on cardiorespiratory fitness and body composition. The review noted that swimmers experienced improvements in exercise performance, ventilation, body mass, and lean mass.

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Is it possible to measure excellent health without the ability to track or quantify progress? Many people like to focus on carb counting, caloric intake, steps per day, or how many hours of sleep they can log. These things are measurable components of health, but managing stress may not be so easy to measure. People can bottle it up, ignore it, or hide their stress, which can chip away at overall health. 

High stress levels can increase the risk of depression and anxiety, high blood pressure, weak immune function, and heart disease. It’s not healthy for the body to be in a constant “fight or flight” state, also known as the stress response. This is how the body responds when it’s time to confront or avoid danger. Stress response can be beneficial, but it can suppress immune function and contribute to anxiety or heart disease when constantly provoked. 

In the 1970s, a cardiologist at Harvard Medical School used a technique to establish the body’s relaxation response. This is a profound state of rest that you can achieve through various practices, including yoga, meditation, and progressive muscle relaxation. Breath focus is another common practice to help evoke the relaxation response. The first step to get there is learning the art of deep breathing. Continue reading to learn other potential ways deep breathing can benefit the body. 

Help Manage Depression Symptoms

When the body is in a constant state of stress, other components of your health suffer. Chronic stress can disrupt your normal breathing rhythm, which can contribute to mental health conditions like anxiety or depression. When you engage in mindful breathing exercises like deep breathing, you help to rebalance the breath system. A 2017 study monitored 20 participants who practiced diaphragmatic breathing over the course of eight weeks. The results showed that every participant reduced the level of cortisol (the stress hormone) and had a reduction in depression symptoms. 

Improve Stress Management

If you can manage stress, do you win at life? Some people agree that stress management is the key to optimal health. Deep breathing is one of the most efficient ways to reduce stress, because it works to minimize the way the brain perceives stress. Once you know how breathe deeply, you can use this technique during times of heightened stress. It’s helpful to hit the pause button every now and then, breathe deeply, and emerge as a less-stressed version of yourself. 

Quicker Recovery

An intense workout can take a toll on the body. In fact, it may even take you more than a day to recover! While stretching, foam rolling, and movement can help accelerate the recovery process, a lesser-known recovery tool is deep breathing. Sports experts found that deep breathing may help improve the way the body responds to demanding forms of exercise. It can acclimate the body to more intense workouts, while simultaneously reducing the risk of injury. You may also find that deep breathing after a workout can help the body recover more efficiently. 

Reduce Severity Of Hot Flashes

According to several studies, women in menopause with high levels of cortisol have a greater risk of hot flashes. Hot flashes are one of the hallmark symptoms of menopause, and they are quick feelings of heat that are most intense on the chest, face, and neck. Although research is limited, some evidence indicates that deep breathing may reduce the severity of hot flashes. It’s beneficial to practice about six to eight breaths per minute for the best results. 

Improve Lung Health

If you’re looking for a non-pharmaceutical way to boost lung health, deep breathing exercises can be highly beneficial. People with COPD or asthma have a greater chance of experiencing hyperventilation, reduced lung function, or lower quality of life. Many COPD rehabilitation programs, diaphragmatic breathing (a form of deep breathing) is taught to help improve oxygen levels and aid lung function. In addition to diaphragmatic breathing, pursed lip breathing is also a beneficial exercise to help people with COPD. 

Deep breathing takes time to perfect, so be patient in your initial practices. Start off slowly and don’t try to do it when you are breathless. 

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The lungs never stop working, keeping oxygen flowing in and expelling carbon dioxide. Breathing is the magical rhythm that keeps us alive and if the lungs aren’t functioning properly, your breathing suffers. It’s very easy to for the respiratory system to weaken, with air pollution, airborne toxins, and viruses threatening you all the time. In fact, about 91% of people worldwide live in places where air pollution exceeds healthy limits. 

From breathing exercises to holistic medicinal approaches, there are many ways to nourish the lungs and respiratory system. To keep them safe from pollutants and other threats, including wildfire smoke, smog, excess ozone, and viruses, experts recommend keeping the air around you as clean as possible. Consider investing in HEPA-certified filters in your home, portable air purifiers, or indoor plants that benefit lung function. If you don’t have the funds or desire to purchase those recommended items, consider supplementing with herbs for optimal lung health. Continue reading to discover five excellent herbs for your lungs. 

5 Herbs For Your Lungs

Licorice Root

No, this is not black licorice candy, but it does have that signature anise flavor. Have you had a cup of Throat Coat tea when you had a sore throat? Well, one of the featured ingredients in that tea blend is licorice root. Traditionally, people used it to help remedy coughs, colds, or other respiratory issues, and modern day studies found out how it’s able to do this. The antioxidant, anti-inflammatory, and antibacterial properties of licorice root help protect sensitive tissues in the respiratory system from irritation or infection. A 2011 study found that glycyrrhizin, the active component in licorice root, helps sooth asthma symptoms. It also helps to strengthen the lungs by thickening membranes. 

Plantain Leaf

Originating in Europe and Northern and Central Asia, the plantain plant is an excellent source of vitamins, minerals, and flavonoids. A quick clarification: this herb has no relation to the plantain fruit. The two primary flavonoids, luteolin and apigenin, have been known to boost respiratory health and ward off seasonal allergies. The combination of vitamins A & C, zinc, and iron also aid immune function. Some health experts attribute the lung benefits to the high vitamin C content, which historically helps overall lung function.

Thyme

This fragrant herb is more than a mere spice for culinary applications. There is historical evidence that documents thyme as a “notable strengthener of the lungs,” in addition to it being a remedy for shortness of breath. Scientific research deemed thyme one of the most potent lung-cleansing herbs, and herbal medicine practitioners use thyme to help rid the respiratory system of excess phlegm. According to a 2016 study, thyme demonstrated anti-inflammatory activity on human lung cells. The results of the study found that reducing inflammation in the lungs led to better breathing and a reduced risk of shortness of breath. 

Mullein

In traditional medicine, mullein has a reputation of being a lung-boosting herb. It’s a weedy herb that commonly grows in Asia, Europe, and Northern Africa. It has a rich history of use, from the days of Ancient Greece to modern herbal concoctions. When you ingest mullein, it helps to reduce sore throat symptoms, including dry or scratchy throat. It also helps to soothe the respiratory tract, which researchers attribute to the anti-inflammatory and antibacterial properties. Finally, folk remedies used mullein as a remedy for tuberculosis (TB). Scientists believe that the antibacterial and antiviral properties were responsible for helping people overcome TB.

Astragalus

This is an excellent herb that has a similar long history of use to mullein. It is a popular herb in Traditional Chinese Medicine (TCM) and it contains over 100 active compounds, including flavonoids, polysaccharides, amino acids, and saponins. It has been known to boost immune function, reduce stress, improve digestion, and enhance respiratory function. Several studies found that supplementing with astragalus soothed the airways and boosted overall respiratory function. It’s also incredible for immune function, which reduces the risk of respiratory infection. 

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People have used medicinal plants to remedy ailments and cure diseases for thousands of years. Indigenous cultures prepared these medicinal plants in various ways to create herbal remedies, some of which are still used today. With an increased focus on using plants for their medicinal properties, many studies have been conducted to evaluate their abilities. One plant of focus is known as Nigella sativa, black seed.

In recent years, black seed has emerged as some sort of “miracle herb,” despite the fact that it has a rich history of pharmacological and religious use. Black seed is the most common name, but it also goes by fennel flower, black cumin, kalonji, black caraway, cumin noir, small fennel, or seed of blessing. The plant is native to southwest Asia and the Mediterranean, but it currently grows in Europe, the Middle East, and throughout India.

Traditional Uses Of Black Seed

Black seed was used in folk medicine to treat a variety of disorders related to digestive, kidney, liver, cardiovascular, immune, and respiratory health. Black seed has a long history of use in Indian and Arabic civilizations as a food medicine, while southeast Asian and Middle Eastern countries used it for asthma, rheumatism, bronchitis, and other inflammatory conditions. Tinctures were made for internal use, while the oil was used topically as an antiseptic.

Health Benefits

Research suggests that black seed has the potential to remedy numerous conditions. Scientists believe that the healing properties are attributed to thymoquinone, an active ingredient in black seed that has anti-tussive, anti-inflammatory, antibacterial, anti-cancer, anti-diabetic, antifungal, and anti-hypertensive properties. Continue reading to learn more about you can benefit from black seed’s many health properties.

For Immune Disorders

Extensively studied for its biological activity, black seed has exhibited an ability to help people with autoimmune disorders, including rheumatoid arthritis, allergic asthma, eczema, sinusitis, and Hashimoto’s disease. In a 2018 placebo-controlled eight-week clinical trial, results indicated that patients who received two grams of black seed daily experienced a reduction of anti-TPO antibodies from an average of 295-148. Other studies also found that black seed can act as an immunosuppressive agent to reduce oxidative stress that results from ionizing radiation.

For Cardiovascular Diseases

Research has shown that black seed possesses qualities that may be beneficial for patients with cardiovascular diseases. Black seed has shown that it can help reduce LDL cholesterol, blood pressure, plaque formation, and decrease inflammation. According to a 2013 study, the anti-hypertensive properties of black seed significantly reduced systolic and diastolic blood pressure levels in all 70 participants. Other studies suggest that taking one gram of black seed twice daily before meals for one month can reduce triglyceride and LDL levels in people with high cholesterol.

For Asthma

A 2013 review, which investigated the therapeutic properties of black seed extract, found that black seed extract has the potential to alleviate asthma symptoms. The reason it is able to do this is because it helps to widen the bronchioles, promoting better airflow to the lungs. Additionally, a month-long study in 2011 found that black seed helped reduce symptoms of rhinitis, including runny nose and sneezing, within the first two weeks of patients taking it.

For Skin Disorders

Early research has found that the combination of black seed, vitamin E, beta-carotene, and biotin, admitted orally, may help suppress itchy or inflamed skin. This is especially beneficial for people with eczema and other inflammatory skin conditions. The antifungal properties of black seed also exhibited strong defenses against fungal infections on the skin.

For Cancer

The antioxidant properties of black seed are well known, and they may be the reason for the anti-cancer properties. Both in vitro and animal studies have found that black seed helps to inhibit the growth and reduce tumor size in various types of cancer, including pancreatic, liver, skin, kidney, breast, blood, colon, and prostate. There has also been evidence that thymoquinone, the active ingredient in black seed, helps to sensitize brain cancer cells to chemotherapy, which can make treatment more effective.

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In an ideal world, we are able to avoid pollutants, microbes, or pathogens that can be harmful to the lungs. Notice how we said an “ideal world” and not the real world, because the human body encounters an array of environmental pollutants and airborne toxins on a daily basis. Because of this frequent exposure, respiratory conditions like asthma, pulmonary fibrosis, interstitial lung disease, and chronic obstructive pulmonary disease (COPD) have become commonplace. There are, however, nutrients that can keep the lungs health and decrease the risk of respiratory diseases.

Making a dietary change can be difficult for anyone, especially when you need to make a drastic change overnight. With rising rates of COPD, asthma, chronic lung disease, and other respiratory diseases in the United States, it seems that change is necessary. A 2017 survey found that 22.5 million American adults (9.1%) were living with asthma, and about 16.3 million American adults (6.6%) were diagnosed with COPD. Additionally, 33.2 million American adults (13.4%) reported that they had chronic lung disease.

How Can Juicing Help?

Juicing is an excellent way to deliver the essential, unharmed nutrients from fruits and vegetables to the body. We say “unharmed nutrients” because cooking foods can decrease the amount of enzymes, vitamins, and minerals in the given foods. The purest form of nutrients is when you get them from raw fruits and vegetables. Research has shown that one of the easiest ways for the body to absorb vitamins A, C, and D, omega-3, folate, zinc, and other phytonutrients from raw foods is via juicing.

A Dietary Note: Be aware that certain fruits, vegetables, or herbs may have negative interactions with certain respiratory medications. Do your research before incorporating foods, which you’re not used to consuming, into your diet.

4 Juice Recipes For Respiratory Health

Ginger, Carrot, Turmeric, And Grapefruit Juice

This juice contains a powerful combination of anti-inflammatory properties (from the ginger and turmeric), vitamin C (from the grapefruit), and vitamin A (from the carrot). Together, these nutrients can help reduce phlegm in the airways and protect the body from harmful free radicals.

Ingredients:

• 3 medium carrots, peeled and ends removed
• ½-inch piece ginger root, peeled
• ½-inch piece fresh turmeric, peeled
• ½ grapefruit, peeled and cubed

Instructions:

• Process all of the ingredients through your juicer. Drink filtered or unfiltered.
• Enjoy within 15 minutes of juicing.

Apple, Ginger, Raspberry Juice

Studies have shown that adding dark berries, such as blueberries or raspberries, to your diet can help decrease the risk of lung cancer. This is primarily attributed to anthocyanins that are present in berries, which also contain antioxidants that protect cells from free radical damage.

Ingredients:

• 2 apples, cored and chopped
• ¼ medium pineapple, peeled and chopped
• 1 cup raspberries
• 1-inch piece ginger root, peeled

Instructions:

• Process all of the ingredients through your juicer. Drink filtered or unfiltered.
• Enjoy within 15 minutes of juicing.

Pineapple Papaya Juice

Folate, vitamin B6, and vitamin B12 are some of the most important nutrients for respiratory health. They are necessary for maintaining healthy cardiac function, which helps the heart circulate blood throughout the body. These nutrients, which have been known to reduce allergy symptoms and asthma attacks, are found in oranges, papayas, and cantaloupe.

Ingredients:

• 5 sprigs fresh mint
• 1 pineapple, peeled and cubed
• 1 medium papaya, peeled and seeded

Instructions:

• Process all of the ingredients through your juicer. Drink filtered or unfiltered.
• Enjoy within 15 minutes of juicing.

Anti-Inflammatory Juice

You can never go wrong with anti-inflammatory ingredients, especially when it comes to the health of your lungs. This juice contains quercetin, which is a powerful antioxidant that has been known to reduce inflammation and fight early signs of aging.

Ingredients:

• 4 celery stalks
• ½ cucumber
• 1 cup pineapple, peeled and cubed
• ½ Granny Smith apple, cored and cubed
• 1 cup spinach
• 1 lemon, peeled
• 1-inch piece ginger root, peeled

Instructions:

• Process all of the ingredients through your juicer. Drink filtered or unfiltered.
• Enjoy within 15 minutes of juicing.

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The post 4 Juice Recipes To Improve Respiratory Health appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Having healthy lungs means that breathing is easy and natural. The lungs work nonstop to deliver oxygen to the bloodstream and expel carbon dioxide from the body. Every cell in the body draws oxygen from the blood, so impaired lung function, which can result from any number of respiratory conditions or poor diet, means that the lungs cannot efficiently supply the body with the necessary amount of oxygen.

How Do The Lungs Work?

You use the muscles of your rib cage, especially the diaphragm, to inhale. The diaphragm tightens and flattens, allowing you to suck air into your lungs. You exhale as the diaphragm and other rib cage muscles relax. In order to get the amount of oxygen your body needs, you inhale air through your nose and mouth. Mucous membranes in the nose and mouth moisten and warm the air, but they also trap foreign particles, pathogens, and external threats from entering the trachea (windpipe) and lungs. The trachea disperses air into the left and right bronchi, and finally into the alveoli, which are small sacs that act like balloons when you inhale. These “balloons” deflate, essentially, to move air out of the lungs during exhalation.

The efficiency of lung function and lung capacity determine how well they can deliver oxygen to the body and how quickly they can get rid of carbon dioxide. Your lung capacity, which is how much air your lungs can hold, affects how air moves in and out of the lungs. It’s very important to note that lung capacity can be improved, but lung function cannot. If you want to improve lung health then you need to improve lung capacity, and you’ll find that the following exercises can help you do just that.

Pursed Lip Breathing

People with chronic lung conditions like asthma, chronic obstructive pulmonary disease (COPD), or bronchitis experience inflamed airways that make it difficult for air to circulate the lungs. When stale air becomes trapped in the lungs, it makes it difficult for them to absorb new oxygen. Pursed lip breathing encourages the airways to stay open longer when you exhale, meaning that stale air can be expelled to allow fresh new air in. This is a very easy exercise to do. Take a deep inhale through your nose, purse your lips, and exhale through those pursed lips for twice as long as your inhale was. If you inhale for five seconds, then your exhale should be ten seconds.

Laugh And Sing Your Heart Out

Any activity that engages the abdominal muscles, especially the diaphragm, is beneficial for the lungs. Everyone can laugh and sing, so don’t hold back! Laughing works to increase lung capacity and forces stale air out of the lungs. Singing is all about using the diaphragm to project sound, so sing in the shower, car, or in the garden to increase lung capacity.

Chest Percussion

Chest percussion works to loosen the mucus in your lungs. It is very important that you avoid the spine and breastbone. To do chest percussion, cup your hand and lightly tap your chest and back. You can ask your doctor where the best spots are for tapping, and you may find it easier for someone to do the tapping for you.

Belly Breathing (a.k.a. Diaphragmatic Breathing)

The diaphragm is a dome-shaped muscle that sits between the chest and abdomen. It helps to fill the lungs with air when it moves down, and it pushes air out of the lungs as it moves back up. Most people don’t use the diaphragm to breathe, even though they are supposed to. To do this exercise, it is very important to breathe from the belly. You can place one hand on your chest and one on your belly. Breathe in through the nose for two seconds and exhale through pursed lips for two seconds. Press down on your abdomen as you exhale to make sure you are engaging the diaphragm.

Controlled Coughing

Coughing is the body’s attempt to get rid of mucus, but coughing that is out of your control can make things worse because your airways close, trapping mucus in the lungs. When you engage in controlled coughing, you work to loosen mucus and allow it to move through the airways. To practice controlled coughing, sit on the edge of a chair and keep both feet planted on the floor. Lean forward slightly and relax as you breathe in through your nose. Fold the arms over your belly and push your arms against your belly as you exhale. Cough two or three times during your exhale, keeping your mouth open and the coughs short. Inhale again through your nose and repeat the coughing. You can always rest and repeat as needed. This is very beneficial for people with COPD.

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The post 5 Lung Exercises To Improve Lung Capacity appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.