We all know the risks and adverse effects of smoking cigarettes, but kicking the habit is far from easy. From patches to chewing gum, the path to a healthier future isn’t so simple. But there is a new way to at least erase some of the damage…

Smokers and non-smokers alike have been benefiting from what’s been dubbed a new “lung detox recipe.” Turns out, all you need are four ingredients to make that muck accumulated in your lungs disappear, and most of them are probably already in your fridge.

Smoking cigarettes invites a list of side effects and health risks so long that even your worst enemy would never wish them on you. But now there’s an easy way to reverse some of those effects.

Chemicals like tar, carbon monoxide, and nicotine can infiltrate and inflame a smoker’s lungs. Even after quitting, some ex-smokers feel like their lungs have been damaged beyond repair. But have they?

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A remedy to fight some of those side effects has gained steam on the Internet in recent years. Smokers who have quit or want to quit are now finding great success in clearing up their lungs. However, this answer wasn’t found in a lab…

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Rather, in a kitchen. The simple ingredients that comprise this recent remedy are so common, you may have all four in your house right now. Here’s what you need to begin…

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To start, you’ll need an onion. Onions contain phenolics, flavonoids, and quercetin, which are fancy names for anti-inflammatory antioxidants. What’s more, research has shown that onions can actually kick some butt in the fight against cancer.

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Don’t believe it? Well, according to a study published in The American Journal of Clinical Nutrition, onions boast a powerful compound called allicin, which helps fight oral, esophageal, and a handful of other deadly cancers! What’s next in the lung remedy?

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Fresh ginger should be the next item pulled from the fridge or put in the shopping cart. Since it’s an allergy preventative, most natural smoking medicines include the stuff; it also helps prevent nausea. But for this, it has a more important function…

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Wherever there’s inflammation, a little ginger can do wonders. And since we’re talking about soothing and healing heavily inflamed lungs, this homemade cocktail would be incomplete without it. Up next?

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Grab a bit of honey from your pantry, a farmer’s market, or any grocery store. A study from the Archives of Pediatrics and Adolescent Medicine showed that a spoonful of honey was a big help for fighting coughs.

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More specifically, the research shows that a spoonful could go toe-to-toe with any over-the-counter cough syrup, so it only makes sense to include some honey in this recipe! Now it’s time for the last ingredient in the healthy lung mixture…

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The final ingredient you’ll need is turmeric! While you’ve heard that this spice does wonders for aching joints, turmeric — like onions — can provide some unbelievable assistance in the fight against cancer.

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Researchers found, for instance, that turmeric’s active compound, curcumin, suppressed the growth of lung cancer in lab mice! For smokers, the spice would be all kinds of therapeutic. Now that you’ve got the ingredients, it’s time to make the… drink!

Step 1: Roughly chop about 14 ounces of onion—almost a pound of the stuff. Grate two tablespoons of turmeric, and prepare a teaspoon of fresh ginger. Set that all aside.

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Step 2: Get a small saucepan of about a liter of water over medium heat. You don’t even have to wait for it to boil; just toss in the onions, turmeric, and ginger and allow the spices to mix in the slowly heating water.

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Step 3: Before the water starts boiling—just when you can see it start to form bubbles and ripples—reduce the heat and let the pot of water simmer. And simmer. And simmer. Until only about half the water remains…

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Step 4: Finally, when you’re down to only about a half-liter of fluid, turn the heat off completely. Again you’re going to play the waiting game as you let it all cool for awhile.

Step 5: When the healthy lung remedy has cooled just a bit, add in five tablespoons of that honey. Stir it into the water. By now, you should have a pretty thick mixture going.

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Step 6: Pour your drink through a strainer and into a cup with a lid. Cover up your concoction and stick it in the refrigerator until it’s so cool you could take a drink of it. That’s actually crucial for the last step…

Step 7: Take two tablespoons of the solution each morning on an empty stomach and two at night right before bed. As you sleep and digest your food, the solution is said to work its medicinal wonders…

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Within just a few days, you should notice your lungs feeling clearer! And hey—you don’t have to be a smoker or ex-smoker to benefit from this drink. It never hurts to give your lungs a helpful boost!

This smoker’s lung remedy seems incredibly easy to make, and if it helps negate any adverse effects at all, it’s more than worth a shot. Another common problem that many people face daily is cramping, and you can bet there’s an easy remedy to fix that as well.

People tend to think of leg cramps as the result of overexerting yourself during exercise. No one is all that surprised that heavy exercise—like running—can lead to cramping, of course. But rarely do you expect it to happen in a far less active environment: your bedroom.

If you’ve ever been struck by terrible leg cramps in the middle of the night, you know how painful they can be. Almost everyone has experienced them. They’ll come on without warning, too!

As the name suggests, nocturnal leg cramps are simply muscle cramps that occur during the night. You might be familiar with their other nickname, Charley horses, which refers to cramps that can occur during any hour of the day.

You’ll usually feel them in your calf muscles, but sometimes these pains strike the thighs, too. In fact, severe cramping of your leg can actually be felt all the way to the tips of your toes.

These cramps occur in spasms that can last anywhere from a few seconds to a few minutes, and the discomfort can range from mild to extreme, depending on the level of muscle contraction. So, what can we do about them?

When you’re experiencing a painful leg cramp, all you want is for it to stop. You probably aren’t thinking about what you can do to prevent them in the future, but maybe you should be! As such, it’s important to know the causes of these cramps.

Leg cramps can be caused by practically anything, from sitting too long during the day or standing too long. That’s why it’s good to mix it up wherever possible—stagnation is no bueno! To do so, a convertible standing desk might be a great option, even a DIY one!

There are plenty of other factors that can cause nightly leg cramps, too. They include overexertion of muscles for prolonged periods of time, which typically comes from heavy exercise, or even just sitting with poor posture!

However, there are other reasons you might be getting leg cramps. So if you made it through that list and didn’t see anything that applies to you, keep going—leg cramps are a very common symptom of all sorts of other conditions, too.

If you’re pregnant or you suffer from diabetes, alcoholism, or Parkinson’s disease, you might experience nocturnal leg cramps more frequently. If you fall into this group, it might be wise to talk to your doctor as soon as possible…

Muscle spasms like these could also be a sign that you’re dehydrated. If your hydration levels have reached this point, you might need to go to the doctor and get a fluid drip—sipping a glass of water just won’t cut it.

 

Now that you know what causes leg cramps, let’s talk about what you can do if you feel one coming on. Here are a few simple suggestions that will surely put a stop to those excruciating late-night wakeup calls that have you looking like Will Byers from Stranger Things

Start by gently massaging the area where the muscles are cramping. Sit on the floor and extend both legs in front of you. Don’t race through this: the key to the massage and the stretch is that you work gently. If you have a foam roller lying around, that’s even better!

Once you’ve extended both of your legs in front of you, flex your feet, resisting the urge to let your toes point while the muscle contracts. Don’t worry if you can’t hold this position for long. That will come with time!

Another solution to these leg cramps is a little bit of light exercise. That’s right—just get up and walk around a little. It might sound somewhat contradictory, but putting those cramping muscles to work really helps.

Walking isn’t the only thing that should help loosen up those tight muscles. If the cramps persist, riding a bike will redirect that painful energy to the given task rather than to the contractions.

You should also be sure to check that your blankets and sheets are not so tightly wound around your legs. This isn’t always obvious, so look carefully. If they are, they might actually be forcing your muscles to contract!

If all else fails, try swallowing a tablespoon of yellow mustard. No, this isn’t a prank! Believe it or not, there is really a valid reason to turn to this trusty sandwich condiment when it comes to curing cramps…

Yes, it might sound odd, but the high magnesium content in the mustard is thought to replenish any deficiencies in your system that could be contributing to your cramps. Who knew?

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This is often why people suggest eating a banana when cramping, as it also contains magnesium. So if you aren’t a mustard fan, don’t worry about it. Just grab a banana as quick as you can!