The Stair-Stepper Workout That Will Torch Major Cals In 20 Minutes

Image: GETTY IMAGES

Whether you love it or hate it, the obtrusive stair-climbing machine has been a staple in gyms for decades for a reason. It's effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it's functional (you actually ascend stairs IRL). Okay, make that two reasons.

Of course, you could hop on the ol' StairMaster and start stepping away for a long and boring half-hour slog. Or you could crank things up a notch and fire up your fat-burners with a high-intensity interval workout that's over in less than 20 fly-right-by minutes. 

Tight on time? This 5-minute butt workout will help you squeeze in some exercise:

Want in on the latter? Look no further than this sweet plan from certified personal trainer Erica Lugo, owner of EricaFitLove Studio in Centerville, Ohio (and former WH Next Fitness Star finalist!). Lugo's three-pronged approach features a series of quick pre-activation drills to warm up your muscles, a smart interval build-up (with 30- to 60-second intervals, so you never feel overburdened), and a metabolic finisher that'll kick your heart rate into high gear (this will keep you burning cals long after you've stepped onto flat ground). 

Step to it! 

THE PRE-ACTIVATION

Before jumping on the machine, find an area to complete these two moves (should take about two or three minutes):

1. Knee Ups: Standing with your feet hip-width apart, bring your knee as close to your chest as possible. Hug and hold your leg for 15 to 20 seconds, then switch sides. Repeat twice. 

2. Glute Bridges: Lying on your back, bend your knees so that your feet are firmly planted on the floor, hands by your side. Slowly raise your butt, pushing through your heels, and squeeze your glutes before you release slowly back to floor. That's one rep; do three sets of 10 reps.

THE WORKOUT

0:00-3:00: Warm up at a slow speed, around 3 to 5. Your intensity shouldn't be higher than a 4 or 5 out of 10.
3:00-4:00: Increase speed to 7 or 8. Your intensity should be close to a 7 out of 10—you can talk, but holding a conversation is slightly difficult. 
4:00-4:30: Decrease speed to 3 or 4.
4:30-5:00: Set speed to 3, and start skipping a step to mimic a lunge movement. 
5:00-6:00: Increase speed to 8 or 9.
6:00-6:30: Decrease speed to 4 or 5. 
6:30-7:00: Set speed to 3, and start skipping a step to mimic a lunge movement again.
7:00-8:00: Decrease speed to 1.
8:00-9:00: Increase speed to 7 or 8.
9:00-9:30: Decrease speed to 3 or 4.
9:30-10:00: Set speed to 3, and start skipping a step to mimic a lunge movement.
10:00-10:30: Increase speed to 8 or 9.
10:30-11:00: Decrease speed to 4 or 5.
11:00-11:30: Set speed to 3, and start skipping a step to mimic a lunge movement.
11:30-12:30: Decrease speed to 1 or 2 to cool down.

THE FINISHER

12:30-13:00: Increase speed to 8 or 9.
13:00-13:30: Increase speed to 9 or 10. Talking should be difficult now.
13:30-14:00: Decrease speed to 2.
14:00-14:30: Increase speed to 8 or 9.
14:30-15:00: Increase speed to 9 or 10.
15:00-15:30: Decrease speed to 2.
15:30-16:00: Increase speed to 11 or 12. Your breathing should be labored!
16:00-16:30: Decrease speed (slightly) to 10 or 11.
16:30-18:00: Decrease speed between 2 and 4 to cool down and recover. 

SOURCE: Womenshealthmag

Which STD Tests You Should Get and Why

Image: DCDocs

Doctors have their own opinions about who should be tested for which sexually transmitted disease (STD), but it's really up to you. When official recommendations are made, they're based on research statistics about sexual activity and infection rates. But experts say the best strategy is for individuals to educate themselves and then ask for tests based on their own sexual history and level of concern.

That said, here are some basic STD testing guidelines.

If you're sexually active

The federal Centers for Disease Control and Prevention (CDC) recommends HIV tests for all sexually active adults and pregnant women. Urine tests are available now for chlamydia and gonorrhea, making testing easier than ever before. Some doctors recommend regular testing for both infections if you fall into one of a few high-risk groups, but anyone can request these tests.

If you're under 24

According to a 2006 CDC surveillance report, young people ages 15 to 24 represent just 25% of the sexually active population but they also represented almost 50% of new STD cases that year. "Young people ought to get tested once a year for HIV, syphilis, chlamydia, and gonorrhea," says H. Hunter Handsfield, MD, a clinical professor of medicine at the University of Washington and a nationally recognized STD expert who has helped develop HIV testing guidelines for the CDC.

However, he adds that depending upon a person's sexual behavior, testing might be as frequent as once every few months, or as rare as once every two years in the case of a monogamous relationship.

Chlamydia is a crucial test for young women (though you probably have to ask for it) since it's so common and so destructive. "That's the single STD that is most likely to be present in someone who doesn't show symptoms—and that can do a lot of damage," says Dr. Handsfield.

If you're a man who has sex only with women

Most doctors don't test heterosexual men for STDs other than HIV unless they have symptoms. That's partly because women get more severe health problems from HPV and chlamydia, and also because until recently STD tests have involved painful swabbing.

But chlamydia can affect male fertility, and now that there are painless urine tests for both chlamydia and gonorrhea, it may make sense to ask for these tests when you visit the doctor. Depending on your sexual activity, the infection rates in your community, and your level of concern, you may want to be tested for syphilis as well.

If you're a man who has sex with men

Testing for HIV and syphilis is especially important in this group because there are high rates of both infections among the men you're likely to have as partners. Depending on the number of partners you have, you may need to consider screenings more than once a year, says Dr. Handsfield.

Chlamydia and gonorrhea are also prevalent, and you can request the new urine tests instead of having to undergo an uncomfortable swabbing of your urethra.

If you're a woman (of any sexual preference)

In addition to getting tested for HIV, all women should get annual Pap smears to make sure there are no (potentially precancerous) abnormalities in the cells of the cervix, possibly caused by HPV.

Women under 26 should also get the HPV vaccination, says Dr. Handsfield. And Jeanne Marrazzo, MD, an STD specialist at the University of Washington medical school, advises annual chlamydia tests for younger women. "If you have multiple partners, you may want to be screened more often," she adds.

Since chlamydia can be detected with a simple urine test now, a full pelvic exam isn't necessary. You can also request a gonorrhea test at the same time, if you are concerned that you may have been exposed.

SOURCE: Health.com

Why Eating More Protein Isn't Always Better

Image: Meditations-2077322/Pixabay

Protein is an important part of a healthy diet, but where it comes from matters. A new study suggests that a diet high in animal protein may increase the risk of fatty liver disease, especially for people who are elderly and overweight.

The new study, which has not yet been published in a peer-reviewed journal, was recently presented at the International Liver Congress in Amsterdam. It analyzed the health and dietary records of more than 3,400 people living in the Netherlands, 70% of whom were classified as overweight by their body mass index (BMI).

Their average age was 71, and about 35% had been diagnosed, via abdominal ultrasound, with non-alcoholic fatty liver disease (NAFLD). Having too much fat in the liver can lead to liver cancer and contribute to the development of diabetes and cardiovascular disease.

When researchers studied the participants’ responses to food-frequency questionnaires, they made an interesting connection: among overweight individuals, those who ate the most calories from protein were 37% more likely to have fatty liver disease, compared to those with similar BMIs who ate the least.

Not all protein appears to be equal. Those who ate the most calories specifically from animal protein had a 50% increased risk of fatty liver disease. When the researchers adjusted for health conditions like diabetes and high cholesterol, only the link to animal protein (and not vegetable protein or total protein) remained significant.

Surprisingly, the researchers did not find an increased risk of fatty liver disease among people whose diets were high in sugars like fructose; in fact, they actually found a decrease. That association disappeared, however, after other health factors were taken into account.

This might suggest that sugar isn’t as harmful as previously suspected, the authors say, but they stress that their findings should be interpreted with caution. It’s possible, they add, that a higher intake of natural sugars—from antioxidant-rich fruits and vegetables—may explain this apparent protective effect.

The study also did not find any associations between fatty liver disease and total fat or fiber, independent of total calorie intake.

Other research has suggested that Western-style diets, rich in animal protein and refined foods, may alter glucose metabolism and acid balance in the body. These factors may also affect liver health, says lead author Dr. Louise Alferink of Erasmus Medical Centre in Rotterdam, The Netherlands. Other ingredients in processed meat products, like nitrates, salt and heme iron, could also play a role.

It’s estimated that 1 billion people worldwide, and 30% to 40% of Americans adults, have NAFLD. The disease can be treated with weight loss and lifestyle changes in its early stages, but can also lead to cirrhosis, cancer and liver failure.

The authors write that their findings supports the theory that what overweight people eat may be just as important for liver health as how many calories they consume.

“A healthy lifestyle is the cornerstone of treatment in patients with NAFLD, but specific dietary recommendations are lacking,” Alferink said in a press release. “The results from this study demonstrate that animal protein is associated with NAFLD in overweight elderly people.”Luckily for people who have or are at risk for NAFLD, there are also plenty of plant-based protein sources—including beans, peas, seeds, nuts, tofu and other soy products, and even some vegetables, like spinach and broccoli. Plant-based proteins have been shown to be just as effective at building muscle as their animal counterparts, and now it appears they may be healthier for the liver, too.

SOURCE: TIME

10 Tips on How to Get Rid of Split Ends Without Cutting Your Hair

Image: Pinterest

Split ends are probably the most common and most troublesome of all hair problems. They are caused when the ends of the hair dry out and become brittle and the strands of hair, literally, begin to split. Left untreated, split ends will gradually travel up the length of the hair and that will lead to the need for a major trim to cut them all out. If you catch it in time, though, you can treat split ends with natural remedies and avoid that emergency trip to your stylist. Here are ten tips that will help you beat split ends without having to cut your hair.

1. Banana hair mask

Bananas are wonderfully nourishing for hair and they are great for treating split ends. To make a banana hair pack that will get rid of split ends, blend together one ripe banana, 5 teaspoons of rose water, 2 tablespoons of curd and 2 teaspoons of lemon juice. When you have mixed all the ingredients together, apply the mixture to your hair, paying particular attention to the ends, leave it to sit for half an hour and then wash out again.

2. Honey and curd

Honey can be used on its own to condition hair, but if you add some curd as well, you get a very effective natural treatment for split ends. For this one you will need to mix together half a cup of curd and a tablespoon of raw honey.  Massage into your hair, leave it to sit for about twenty minutes, and then wash it out again with warm water.

3. Cream and milk

Both cream and milk are brimming with protein that will nourish and strengthen hair and the combination of the two will condition hair too. Add two tablespoons of cream to two cups of milk and wash your hair in it and leave it to sit for fifteen minutes. When you have finished, you can use a mild, gentle shampoo to wash the milk and cream mixture out again.

4. Avocado

Avocados contain lots of nourishing oils that will help get your split ends under control fast. All you have to do is mash up one ripe avocado and apply it straight onto damp hair, making sure that you cover all your split ends. Leave that on your hair for half an hour and then rinse it out again.

5. Hot oil conditioning

Hot oil treatments are probably one of the best known treatments for spilt ends and they really are very effective. Warm some olive oil, coconut oil, or sweet almond oil, apply to your hair and then cover your head with a shower cap and leave the oil to sit for at least forty five minutes, or if you can, leave it on overnight. Then, wash the oil out of your hair using a mild shampoo.

6. Beer rinse

Beer is very good for your hair and it’s another natural remedy for split ends. For this treatment, use dark beer, because dark beer contains more protein and nutrients. Let the beer go flat first and then rinse your with it and leave it for fifteen minutes to soak in. Then, rinse the beer out with warm water.

7. Chamomile tea

Believe it or not, chamomile tea can work wonders on split ends as well. This treatment couldn’t be any simpler. You just make up some chamomile tea, enough to rinse your hair with, and then leave it to cool. Use the cool chamomile tea as a pre-rinse before you wash it and then shampoo as usual with a mild shampoo.

8. Egg hair mask

Eggs are packed full of protein and fatty acids that will strengthen hair and help to get rid of split ends. For the ultimate split ends hair mask, mix one egg yolk with 2 tablespoons of olive oil and one tablespoon of honey. Apply the hair mask to your hair, leave it to sit for twenty minutes, and then wash off with lukewarm water.

9. Coconut oil

The rich fats that coconut oil contains are very quickly and easily absorbed by the hair and that will help control split ends. Simply apply about two tablespoons of extra virgin coconut oil to your hair and massage it well into the ends. Leave it for half an hour to soak in and then shampoo and condition as normal.

10. Papaya and yoghurt hair pack

All you will need for this split ends hair pack is papaya and plain yoghurt. Take half a ripe papaya and remove the skin and the pips. Blend the flesh of the fruit into a pulp and then stir in half a cup of plain yoghurt. Apply to your hair, leave it to sit for half an hour, and then wash it out again. In this case, as well as with all these natural treatments for split ends, you will get better results with regular use of this papaya and yoghurt hair pack.

SOURCE: Beautyandtips

11 Nipple Facts You Need in Your Life

Image: SHUTTERSTOCK

Have you ever looked at your nipples and wondered if they're normal? It turns out, they come in all different shapes and sizes. What's more, they can bring you incredible pleasure, help feed a baby, and even tip you off to some potentially serious health problems. Seriously, they’re amazing. After reading this, we promise you’ll have newfound respect for this body part. Here, everything you need to know about your nipples.

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The size of a woman’s nipples and areolas can be as wide as a half-dollar or smaller than a dime, and either way is totally normal, says Alyssa Dweck, M.D., ob-gyn in Westchester, New York and coauthor of V Is for Vagina. Gain weight or get pregnant, and they can balloon even bigger, she says.

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Pale pink, brick red, dark brown: Nipple pigment has to do with a woman’s ethnic background and the hue of the rest of her skin. Just as nipple size changes when you have a baby, so does nipple color, and that shift in shade is often permanent. “It’s the result of hormone surges during pregnancy,” says Dweck.

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Nipples are an erogenous zone for many women, and a 2011 study from the Journal of Sexual Medicine backs this up. Researchers using MRI imaging found that when nipples are stimulated, a pleasure center inside the brain lights up the same way it lights up after stimulation of the clitoris and vagina.

Learn even more amazing facts about the female anatomy:

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The same 2011 study that showed a link between nipple stimulation and the pleasure center of the brain also raised the possibility that nipple stimulation alone could result in orgasm, something sex researchers previously estimated that only a “small number” of women could experience.

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It’s not uncommon for a man or a woman to be born with three nipples (or four, or five, or seven, as one 2012 study details). These extra nipples, known as “supernumerary nipples,” resemble a mole or mark. They never develop into actual breasts, and they can show up anywhere on the body, according to the National Institutes of Health.

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Look closely at your nipples and the surrounding areolas; they kind of resemble the bumpy, crater-filled surface of the moon. “Those bumps on the areola can be hair follicles, ducts, or oil glands that produce lubricating fluid," says Dweck. "It’s totally normal to have them."

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A rare form of breast cancer called Paget’s disease can present itself as a red bump or rash on the nipple or areola, says Dweck. “It’ll look like an angry skin change that doesn’t go away,” she says. If you spot this and it persists for a few weeks, have your doctor take a look.

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Working out is super-healthy for your body as a whole, but it can be rough on your nipples, which often get dry, chafed, and even bloody as they rub back and forth against your sports bra, says Dweck. Dabbing on some petroleum jelly before a treadmill session will soothe irritated skin.

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Soreness, pain, cracking, bleeding—these are just some of the consequences of having a hungry newborn attached to your nipples several times a day, says Dweck. These symptoms tend to disappear as a new mom gets the hang of it, but if your nipples continue to suffer, get an assist from your pediatrician or a lactation consultant.

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Nursing moms, you might want to keep an extra blouse in your purse or glove compartment. It’s a totally freaky phenomenon, but many breastfeeding women have found themselves suddenly leaking milk as soon as they hear the cry of a random infant or baby nearby, says Dweck.

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A little discharge that comes out after you’ve squeezed your nipple is probably no big deal. “But a white, creamy discharge that’s released on its own could be a sign of a non-cancerous growth in the brain,” says Dweck. Green or black discharge can tip you off to a benign duct problem. And bloody discharge might mean breast cancer. If you experience the latter, bring it to your doctor’s attention.

SOURCE: Womenshealthmag

10 Ways to Deal With Painful Sex

Why sex hurts, and what to do about it

Photo: Getty Images

You're in the mood and your partner is ready, so you make a beeline to the bed with plans to rock the sheets. But then you feel it—a dull ache, an itchy rash, or a searing out-of-no where jab. When you've always enjoyed sex and suddenly it hurts, it can be confusing and worrisome. "Pain during sex is one of the most common things patients ask about, but most of the time, it's caused by something temporary that can be treated," says Alyssa Dweck, MD, an OB/GYN in Westchester, New York and coauthor of V Is for Vagina ($12; amazon.com). In fact, the American Congress of Obstetricians and Gynecologists says that 75% of women experience painful sex at some point in their lives. Get a handle on what's keeping you sidelined from the sack by reading this checklist of symptoms, then the solution that will get you back in the saddle again.

The outside of your vagina is crazy-irritated

Possible cause: Personal care products. This isn't the kind of burning love anyone hopes to experience. But if irritation and redness on your outer labia or vulva are keeping you from enjoying the action, blame a bad reaction on a personal care product that made contact with the area—such as soap, body wash, massage oil, or even your toilet paper. "Dyes, perfumes, and other additives in these products can trigger vaginitis, or inflammation of the skin around the vagina," says Dr. Dweck.

Get back in the sack: Speed healing by leaving the area alone for a day or two until the irritation subsides. (Dabbing on a lotion or cream can just make the inflammation worse.) Then, take inventory of the products you use below the belt and swap out items with chemical additives for all-natural ones, Dr. Dweck says

It itches or stings down there, and there's discharge

Photo: Getty Images

Possible cause: An infection. Discharge can be a tip-off that an infection is causing the pain. The tricky part: figuring out which infection is putting the brakes on your sex life. If the discharge is white, thick, and super itchy, it's probably a yeast infection, an overgrowth of the yeast that normally colonize the vagina, says Dr. Dweck. Another possibility: bacterial vaginosis, which typically has a grayish, watery discharge and a fishy odor. Then there are STDs such as gonorrhea or chlamydia, which often have zero signs but can cause pelvic pain and a greenish-yellow discharge.

Get back in the sack: Check in with your doctor, advises Dr. Dweck. Though an over-the-counter antifungal cream can cure a yeast infection, it's best to rule out something more serious right away. Your doc will prescribe an antibiotic for whatever ails you.

Your vagina is clamped shut

Possible cause: Vaginismus. If penetration has gone from painful to downright impossible because your vagina is shut tight, it may signal a little-known condition called vaginismus, says Raquel Dardik, MD, associate professor of obstetrics and gynecology at NYU Langone Medical Center. Characterized by painful, involuntary contraction of the vaginal muscles, the cause is a mystery, though it may be the result of past trauma, like sexual abuse. "It's like your vagina has put up a 'do not enter' sign," adds Dweck.

Get back in the sack: Ask your doctor specifically about vaginismus—otherwise, she might just blow it off as anxiety or stress. That would be a shame, because vaginismus is real, and it's definitely treatable. "We teach women exercises that help them relax the pelvic floor muscles, which can help a great deal," says Dr. Dardik.

Your vagina feels like the Sahara

Photo: Getty Images

Possible causes: Stress, drugs, or hormones. Vaginal dryness is one of the most common reasons women say they aren't feeling it during sex. Many things can cause it, such as stress, anxiety, or taking meds like antihistamines, which dry out mucus membranes, says Dr. Dweck. "It can also be the result of the normal drop in estrogen levels after childbirth, during breastfeeding, or as you approach perimenopause and menopause," she says.

Get back in the sack: Get things gliding again by using a silicone-based motion lotion to supplement your natural lubrication until stress lifts or estrogen production cranks back up. If it's perimenopause- or menopause-related, the estrogen dip may be permanent. But dryness doesn't have to be, so ask your doctor about options, like using a prescription vaginal estrogen cream.

Mid-thrust, you feel pain to the side

Possible cause: Ovarian cysts. A stabbing pain that can be pretty severe before subsiding could be a sign of an ovarian cyst, which your partner accidentally hit during thrusting. "It's not uncommon to have a fluid-filled cyst on the ovary, and if it's rubbed or touched even with the vagina as a barrier, it can hurt quite a bit," says Dr. Dardik.

Get back in the sack: If you feel this jab mid-deed, you definitely want to let your doctor know—especially if you're post-menopausal, when cysts can indicate something serious. But for younger women, an ovarian cyst is unlikely to be anything to worry about. "The vast majority of cysts are benign and cyclical, and they tend to disappear on their own," says Dr. Dardik.

During sex, your partner bumps something inside you

Photo: Getty Images

Possible cause: Fibroids. An ovarian cyst isn't the only thing your partner might accidentally bump up against. A sharp pain felt higher in the vagina could be a sign of a uterine fibroid—a rubbery, stalk-like benign growth in the uterus. A 2014 study in the Journal of Sexual Medicine found that women with fibroids were three times more likely to experience painful sex than fibroid-free women. "The fibroid is probably jutting against the vagina, and then your partner's penis thrusts against it," says Dr. Dweck. Other signs of fibroids include mid-cycle bleeding, heavier periods, and feeling fullness in your lower abdomen.

Get back in the sack: Sometimes fibroids shrink or disappear on their own, and if they aren't causing complications, doctors tend to leave them alone. But if you are diagnosed with fibroids and the condition is making a dent in your sex life, talk to your doctor about minimally invasive surgical removal.

Sex in any position makes you wince

Possible cause: Endometriosis. From a dull ache to serious agony, general pain anywhere in the vagina might be the only clue that you have endometriosis. This condition occurs when endometrial tissue migrates outside the uterus and adheres to nearby body parts, such as your ovaries and fallopian tubes. "The tissue acts like sticky glue on different organs, and that can fix them in place," says Dr. Dardik. "That lack of flexibility can make things hurt during sex."

Get back in the sack: If your doctor diagnoses you with endometriosis, you have options: medication can keep tissue growth under control, limiting pain. And surgical removal of the tissue growths also helps, says Dr. Dardik.

Deep penetration sometimes hurts like crazy

Photo: Getty Images

Possible cause: A tipped uterus. If you experience pain only when your partner thrusts deep, you might have a tipped uterus, says Dr. Dweck. "Usually the uterus is aligned straight with the rest of your body, but some women are born with one that is tipped backward toward the pelvis, and that increases the odds that it gets jostled during sex," she says. It's a weird body quirk that won't affect your health or pregnancy odds.

Get back in the sack: To prevent any jabs, have your guy not thrust too deeply. Or stick to woman on top, where you control the depth of penetration.

SOURCE: Health.com

Home Remedies for Swelling from an Injury

You might be walking down the road and suddenly sprain your ankle, or trying to lift a heavy bag and injure your arm. Such examples of injuries are endless.

Despite all the precautions you may take, injuries are very common. Oftentimes, they cause sudden pain and fairly rapid swelling at the site of the trauma. The inflammation is the body’s response to the injury and has protective value.

However, when the swelling is excessive, it can add to the pain and also lead to other complications.

You can prevent excessive swelling by beginning immediate treatment. Many natural remedies can be used to prevent or reduce swelling due to an injury.

Here are the top 10 home remedies for swelling from an injury.

1. Cold Compress

In the first 72 hours following an acute injury, applying a cold compress is one of the best ways to minimize swelling.

The cold temperature offers a numbing effect on the nerves, which in turn plays a key role in reducing swelling and inflammation.

• Wrap a few ice cubes in a thin towel.
• Apply this pack on the affected area for 10 minutes.
• Repeat every 3 to 4 hours.

Instead of ice cubes, you can also use a frozen bag of peas to make a cold compress.

Note: Do not apply ice directly on the skin, as it may damage the skin or even cause frostbite. Plus, ice is not a suitable treatment option for chronic injuries.

2. Elevation

Poor circulation is one of the key reasons behind promoting swelling in any part of the body due to injuries.

Elevating the affected area, such as a hand, finger, ankle or leg, above your chest level can help a lot to reduce swelling.

Elevation improves blood circulation, which in turn provides relief from discomforts like swelling, inflammation and pain. Elevation also facilitates elimination of waste products and speeds up the healing process.

• If your hand or fingers are swollen, you can sit on a sofa, put a few pillows on its arm rest and rest your hand on top of the pillows.
• To keep a hand or leg elevated while sleeping, put a few pillows under the affected area.
• If necessary, use a sling to keep your arm or leg elevated.

3. Compression

Compressing the injured area is another effective way to reduce swelling.

It provides stability and prevents fluid from accumulating in the affected area, which in turn aids in reducing pain and swelling.

• To apply compression, get an ACE wrap or similar elastic bandage from the store.
• Wrap the bandage using even pressure around the affected area.
• Keep the bandage on during the day until the swelling reduces.
• Remove the bandage before you go to sleep.

Note: Do not wrap the bandage too tightly, or else it hamper proper circulation.

4. Rest the Affected Area

To ensure quick reduction of swelling from an injury, you need to allow the injured area to rest as much as possible for the first 24 to 72 hours.

Proper rest is a key component for repairing soft tissue damage that often occurs with minor injuries. On the other hand, continual strain will cause more inflammation, pain and delay the healing time.

• If you have an injured foot or ankle, consider using crutches to take the pressure off the swollen area.
• If you have an injured arm, use the other arm to perform tasks or ask for help from others.

5. Epsom Salt Soak

Epsom salt is a great help when it comes to reducing swelling and pain after an injury.

Being made up of magnesium sulfate, Epsom salt helps improve blood circulation and relax stressed muscles.

You can start using Epsom salt 48 hours after the injury has occurred.

• 
  
• Mix 2 tablespoons of Epsom salt in a small tub filled with warm water. Soak the affected area, such as a foot or hand, in it for 10 to 15 minutes. Repeat up to 3 times a week.
• For larger injured areas like legs or shoulders, you can soak in an Epsom salt bath. Mix ½ cup of Epsom salt in your bathtub filled with warm water. Soak your body in it for 15 minutes twice a week.

6. Apple Cider Vinegar

Apple cider vinegar is another good home remedy to reduce swelling. It has anti-inflammatory as well as alkalizing properties that can help reduce pain and inflammation.

Plus, the potassium, calcium and other essential minerals in it help ease pain and inflammation.

• Mix equal parts of raw, unfiltered apple cider vinegar and water. Warm up the solution in the microwave, then soak a towel in it. Wrap the moist towel around the affected area and let it sit for 5 to 10 minutes. Repeat twice daily.
• Also, mix 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water, add a little raw honey and drink it twice daily.

7. Warm Oil Massage

Massage is another good way to reduce swelling. A gentle massage will help relax sore muscles and reduce swelling.

Also, it improves blood circulation and encourages drainage of excess fluid, which is one of the primary causes of swelling after an injury.

• Warm some mustard oil or olive oil in the microwave.
• Dab some of the warm oil on the affected area.
• Gently massage the affected area with this oil for 5 minutes, then leave it on for a few hours.
• Do this several times a day.

Note: Do not massage the injured area if it causes pain.

8. Turmeric

Turmeric is a good remedy for relieving pain and swelling.

The curcumin in turmeric contains antioxidant as well as anti-inflammatory properties that help reduce pain and swelling.

• Prepare a paste by mixing 2 tablespoons of turmeric powder and 1 tablespoon of coconut oil. Rub this paste over the swollen area and allow it to dry. Rinse it off with warm water. Repeat 2 or 3 times daily until the swelling and pain is gone.
• Also, add 1 teaspoon of turmeric powder to 1½ cup of milk. Simmer it on low heat until it turns a golden color. Sweeten with honey and drink it twice daily to promote healing.

9. Ginger

Ginger is another good remedy to reduce the pain and swelling associated with minor injuries. The compound called gingerol in it has anti-inflammatory and pain-relieving properties.

It also improves circulation, which helps relieve muscle pain.

• Put 1 tablespoon of ginger slices in 2 cups of boiling water. Let it simmer for 10 minutes. Strain, add a little honey and drink it while it is still warm. Drink 2 to 3 cups of ginger tea a day.
• Also, you can gently massage the affected area with ginger oil 2 or 3 times a day until the swelling subsides. Mix a few drops of ginger oil in 2 tablespoons of carrier oil like coconut oil or olive oil, then apply it on your skin.

10. Arnica

The herb arnica also helps reduce swelling and bruising that develops after an injury. Its anti-inflammatory and analgesic properties aid in reducing inflammation, swelling and pain.

Plus, it improves blood circulation to support quick recovery.

• Mix 5 or 6 drops of arnica essential oil in 2 tablespoons of any carrier oil. Use it to gently massage the affected area a few times daily.
• If you have a topical arnica balm or ointment, apply it to the injured area a few times daily.

Note: Arnica should not be used on broken skin.

Additional Tips

• Drink lots of water to help reduce any kind of swelling.
• To prevent future injuries to your feet or ankles, always warm up your muscles and stretch before exercising or playing sports.
• Wear practical shoes and be extra careful when walking on unstable surfaces.
• Do balancing exercises to improve your stability.
• Avoid wearing high-heeled shoes.
• Avoid salt when you have swelling due to an injury as it may contribute to water retention, thus increasing the swelling.
• Low-impact exercise can also help treat general swelling. However, do not exercise in the first 48 hours after getting injured.
• See a doctor if you have chronic swelling.

SOURCE: Top10homeremedies