Top 18 cancer fighting foods

Cancer is a dreaded disease that is affecting several individuals in the last decade. We all know someone who has cancer.

But you can prevent cancer with a healthy diet, fitness and health mind. Today we look at 18 cancer foods that have properties to fight cancer.

Cabbage:

Cabbage is a healthy vegetable that makes you stronger and is considered a medicinal veggie. The compound Indole-3-carbinol present in cabbage fights estrogen that is responsible for the development of breast cancer. Indole-3-carbinol converts the harmful effects of estrogen into a useful compound.

Cauliflower:

Besides cabbage, the other cruciferous vegetable is cauliflower that is a cancer fighting food. It is important to consume cruciferous vegetables daily to absorb all the health benefits. Cauliflower is linked to fighting bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. Cauliflower helps the body to detox, it is an antioxidant and it has anti-inflammatory properties.

Mushrooms:

Mushrooms are a good source for vitamin B and iron. It is also know to fight diabetes, prevents tumours, antioxidant, fight allergies, fights cholesterol and boost immunity. Besides fighting cancer, mushrooms have properties to counter act side effects such as nausea that is related to cancer therapy like chemo and radiation.

Broccoli:

Sulforaphane present in cruciferous vegetables like cabbage, cauliflower and broccoli can fight cancer. This compound helps to prevent the development of tumours. But the best way to reap the benefits of broccoli is through broccoli sprouts.

Carrots:

Beta carotene and falcarinol found in carrots helps fight cancer, but few research also says that beta carotene can cause cancer - but it is still inconclusive. Consumption of carrots can fight cancers like lung cancer, mouth cancer, throat cancer, stomach cancer, intestine cancer, bladder cancer, prostate cancer and breast cancer.

Sweet potatoes:

Polyphenol antioxidants caffeic acid and di- and tri-caffeoylquinic acids present in sweet potatoes help fight cancer like lung cancer, gall balder cancer, kidney cancer, liver cancer and breast cancer.

Grapefruits:

Grapefruit is popularly known to fight diabetes and promote detox on the body, but it is also a cancer fighting food. Colon cancer can be prevented with grapefruit by suppressing the production of cancer cells and flavonoids in grapefruit slows down the production cancer cells. But consuming grapefruit with medication can develop dangerous side effects.

Grapes:

The research on grapes as a cancer fighting food is in its juvenile stage. But it is important to note that grape seed holds the chemical proanthocyanidins that helps fight colon cancer, prostate cancer and breast cancer.

Tomatoes:

Tomatoes is a good source of vitamins A, C, and E, but the cancer fighting compound is lycopene. This antioxidant helps fight free radicals and cancer cells. Vitamin C too prevents cell damage that can lead to cancer. Tomatoes are great ingredients to fight breast cancer, prostate cancer, mouth cancer, pancreas cancer and colon cancer.

Raspberry:

Raspberries and strawberries contain antioxidants that can fight cancer cells especially stomach cancer, colon cancer and breast cancer. Ellagic acid is responsible for preventing skin, bladder, lung and esophagus cancers.

Papaya:

Papaya contains compounds beta carotene and lycopene that is effective in fighting free radicals. Isothiocyanates from papayas also protects the cells from cancer. Hence this makes it a superfood to fight cancer.

Oranges and lime:

These foods contain limonene that boosts immunity by producing cancer killing immune cells. Oranges and lime is a great way to fight free radicals.

Flaxseeds:

Flaxseeds can prevent the growth and spread of cancerous cells. Flaxseeds are linked to curing prostate cancer and breast cancer.

Garlic:

Garlic can reduce the risks of stomach cancer, colon cancer, esophagus cancer, pancreas cancer and breast cancer.

Turmeric:

Curcumin found in turmeric is a powerful antioxidant that slows down the growth and spread of cancer. But research is still ongoing in this field. But according to Indian ayurveda, turmeric has several medicinal properties.

Green Tea:

Green tea may be consumed to speed up metabolism for weight loss, but now it is believed that green tea can prevent the spread of cancer.

Soy Products:

Certain chemicals present in soy is linked to lowering the risk of prostate and breast cancer. Besides fighting cancer, soy products can help fight cholesterol and blood pressure.

Watermelon:

Lycopene which is present in tomatoes is also found in watermelon. Lycopene is a compound that can fight cancer.

Source: http://www.stylecraze.com

Heart-healthy diet: 8 steps to prevent heart disease

Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.

Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose :
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water

Fruits and vegetables to avoid:
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa or barley.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Grain products to choose:
Whole-wheat flour
Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
High-fiber cereal with 5 g or more of fiber in a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
Ground flaxseed

Grain products to limit or avoid
White, refined flour
White bread
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers

4. Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat Recommendation
Saturated fat: Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a                               2,000-calorie-a-day diet
Trans fat: Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-                           calorie-a-day diet
Cholesterol: Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels                         of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose:
Olive oil
Canola oil
Margarine that's free of trans fats
Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

Fats to limit:
Butter
Lard
Bacon fat
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate

Coconut, palm, cottonseed and palm-kernel oils

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake.

Proteins to choose:
Low-fat dairy products such as skim or low-fat (1%) milk, yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish, such as salmon
Skinless poultry
Legumes
Soybeans and soy products, for example, soy burgers and tofu
Lean ground meats

Proteins to limit or avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Hot dogs and sausages
Bacon
Fried or breaded meats

6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The Department of Agriculture recommends:

Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon)
People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose:
Herbs and spices
Salt substitutes
Reduced-salt canned soups or prepared meals
Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
High-salt items to avoid:
Table salt
Canned soups and prepared foods, such as frozen dinners
Tomato juice
Soy sauce

7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

Sleep tips: 7 steps to better sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep. 

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

10 Easy Ways to Healthy Eyes

It’s easy to forget how important eye health is, until a problem comes up. Here are some easy, commonsense tips to help avoid macular degeneration, cataracts, blurry “computer” vision and more.

1. Eat greens. Ingesting lots of leafy green vegetables like spinach, collard greens and kale help avoid macular degeneration. (The “macula” is an area at the back of the eye that enables us to see fine details. When the macula doesn’t work, there is blurriness or darkness in the center of our vision).

2. Take vitamins. There are supplements made specifically for eye health. Be sure that they include these: Vitamins A, C, E and B2 and the minerals zinc and selenium.

3. Keep your eyes hydrated. A simple saline solution can help to lubricate and soothe eyes. (Be sure to check with your doctor if you experience stinging or burning in your eyes, or a sandy or gritty feeling, or you don’t produce tears when you cry. These symptoms could indicate “dry eye,” a condition that needs medical attention).

4. Eat apricots and blueberries. Blueberries are associated with reduction of eye fatigue and apricots are rich in beta carotene and lycopene, both of which promote good vision.

5. Get plenty of Omega 3 fish oil. It helps clear eyesight and eye health. (Heart-healthy diets in general tend to be good for the eyes as well, since blood circulation is so important to eye health).

6. Pamper your eyes. Try placing two slices of soothing cucumber over closed eyes for 15 minutes. It cools and refreshes the eyes.

7. Drink tea. It’s thought that drinking tea might help to deter cataracts.

8. Try Bilberry. This herbal remedy, according to some herbalists, can help to improve night vision.

9. Wear UV filtering sunglasses. Harmful UVA and UVB rays can contribute to cataracts.

10. Give them a break. If you work at a computer, remember the 20/20/20 rule. Take a break every 20 minutes. For 20 seconds, look at something 20 feet away or farther. This allows your eyes to refocus and relax and prevents the blurry vision that can occur by staring at a computer screen for too long.

These common sense tips, in addition to regular visits to a qualified ophthalmologist, will help your eyes stay healthy for years to come.

Maintaining Good Eye Health

Don't take your eye health for granted. Protect your eyesight with these six tips:

1. Eat for Good Vision

Protecting your eyes starts with the food on your plate. Studies have shown that nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health:

• Green, leafy vegetables such as spinach, kale, and collards
• Salmon, tuna, and other oily fish
• Eggs, nuts, beans, and other non-meat protein sources
• Oranges and other citrus fruits or juices

Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

2. Quit Smoking for Better Eyesight

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you've tried to quit smoking before and started smoking again, keep trying. Studies show that the more times you try to quit smoking, the more likely you are to succeed.  

3. Wear Sunglasses for Good Vision

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for more protection.

4. Use Safety Eyewear at Home, at Work, and While Playing Sports

If you work with hazardous or airborne materials at work or home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

5. Look Away From the Computer for Good Eye Health

Staring at a computer screen can cause:

• Eyestrain
• Blurry vision
• Difficulty focusing at a distance
• Dry eyes
• Headaches
• Neck, back, and shoulder pain

Protect your eye health by taking the following steps:

• Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use. 
• Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
• Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
• Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
• If your eyes are dry, blink more.
• Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every two hours, get up and take a 15-minute break.

  6. Visit Your Eye Doctor Regularly

  Everyone, even young children, should get their eyes examined regularly. It helps you protect your sight and make sure that you are seeing your best.
  Eye exams can also find some eye diseases, such as glaucoma, that have no symptoms. It's important to find these diseases in their early stages, when they're easier to treat. Depending on your eye health needs, you can see either an optometrist or an ophthalmologist for an eye exam. Ophthalmologists are medical doctors who specialize in eye care. They can provide general eye care, treat eye diseases, and perform eye surgery. Optometrists have had four years of specialized training after college. They provide general eye care and treat the most common eye diseases. They do not perform eye surgery.
  A comprehensive eye exam may include:
  • Talking about your personal and family medical history
  • Taking vision tests to see if you have nearsightedness, farsightedness, astigmatism (a curved cornea that blurs vision), or presbyopia (age-related vision changes)
  • Tests to see how well your eyes work together
  • Eye pressure and optic nerve tests to determine if you have glaucoma
  • External and microscopic examination of your eyes before and after dilation
  You may also need other tests, depending upon your particular case.

Natural sore throat remedies

Before you go running to a doctor, try these simple but effective natural home remedies to battle a sore throat

Natural sore throat remedies

A sore throat burns, feels scratchy and may cause pain that makes it hard to talk or swallow. The usual cause is a virus or bacteria, though throat irritation may also be caused by smoking, dry heat, postnasal drip or an allergic reaction. Try these sore throat remedies to feel better fast.

What you can do for a sore throat
• For fast and effective sore-throat relief, nothing beats an old-fashioned saltwater gargle. Salt acts as a mild antiseptic, and also draws water out of mucous membranes in the throat, which helps to clear phlegm. Dissolve a half-teaspoon salt in a glass of warm water, gargle and spit out. Repeat up to four times a day.

• Alternatively, gargle with a baking-soda solution. Dissolve one-half teaspoon of baking soda in a glass of warm water.

• Run a cool-mist vaporizer or humidifier in your bedroom. Adding moisture to the air will help keep the air from drying out and prevent the lining of your throat from becoming too dry. If you don’t have a humidifier, place a bowl of water on your radiator or heating vent each night. It will work as well as a store-bought device.

• Quit smoking. Cigarette smoke is extremely irritating to the lining of the throat. Breathe through your nose, rather than your mouth. It’s a natural way to humidify the air you breathe.

• If you’re plagued with a sore throat that seems to come back time and time again, buy a new toothbrush. Bacteria collect on the bristles, and if you injure your gums as you brush, they can enter your system and re-infect you.

• Bolster your immune system during cold and flu season with vitamins, herbs and good nutrition. The obvious supplement candidates are vitamins C and E, the minerals zinc and magnesium, and immune-boosting herbs such as goldenseal and astragalus. Also cook or supplement with garlic, ginger, shiitake mushrooms and reishi mushrooms, all of which have immune-boosting properties.

More sore throat remedies

• Honey has long been used as a sore-throat remedy. It has antibacterial properties, which can help speed healing. It also acts as a hypertonic osmotic, which means that it draws water out of inflamed tissue. This reduces the swelling and discomfort. Add several teaspoons to 1 cup of hot water or herbal tea.

• Hot lemonade with honey can also relieve pain. Combine the juice of half a lemon with hot water.

• Horehound reduces the swelling of inflamed throat tissue. It also thins mucus, which makes it easier for you to clear it from your throat. To make the tea, steep 2 teaspoons chopped herb in 1 cup boiling water for 10 minutes; strain and drink.

• Slippery elm contains mucilage that coats the throat and eases the soreness. Steep 1 teaspoon of the inner bark in 2 cups boiling water, strain and drink.

• Like slippery elm bark, marshmallow root (Althea officinalis) contains throat-coating mucilage. To make the tea, steep 2 teaspoons dried herb in 1 cup boiling water for 10 minutes; strain and drink. Drink three to five cups a day to help a sore throat.

• Take vitamin C three times a day. Whether your sore throat is caused by a cold, the flu or strep, this vitamin will help boost your immune system and fight off infection. Reduce the dose if you develop diarrhea.

• Echinacea. This herb’s antibacterial and antiviral properties will speed healing.

• Garlic, as another aid to fight off infection. Dried garlic has potent antibacterial and antiseptic properties.

• Zinc lozenge. In one study, people who sucked on a lozenge containing about 13 milligrams of zinc every two hours got rid of viral sore throats three to four days quicker than those who didn’t. But too much zinc can actually compromise immunity, which is why you shouldn’t take the lozenges for a long time.