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Given how important mucus is — and how often colds and allergies cause mucus-related symptoms — it's worth learning a bit more about it. Most of us think of mucus as something that leaks from our nose, but the truth is that it also gets secreted in your trachea and other tubes that carry air through your lungs, where it's technically called phlegm. Microscopic cilia flap back and forth continuously to push mucus to the back of your throat. Whether you're aware of it or not, you're constantly swallowing all this mucus, and it harmlessly ends up in your stomach. Ellis says that, on average, a person produces about 1.5 quarts of mucus per day, and contrary to what you might think, it doesn't vary by all that much. Mucus has two main functions: it keeps the nasal cavity and the other airways inside your body moist, preventing them from drying out due to all the air that flows over them. When a cold or allergies cause your nose to run, it's because they're triggering an inflammatory response in your nasal cavity and airways. We tend to experience this as an excess of watery, runny mucus, and it can be treate by taking an anti-histamine, which reduces the amount of water — leading to thicker, drier mucus. Stuffy noses occur when the conchae rapidly swell in size in response to cold, dry conditions, so there's more surface area for the air to flow over.
This explains why many people are congested when they wake up in the morning (after breathing cold, dry air all night), especially because central air and heating systems dry out air significantly. Because cold, dry air is what most often causes your conchae to swell, the best remedy is to add hot, moist air. Nasal decongestants (such as pseudoephedrine and phenylephrine) can also help de-swell the conchae, but in some cases, there's a downside: they dry out the nasal cavity, by reducing the amount of serous fluid. A few different factors can reduce the production of serous fluid in your nose, leading to thick, dry mucus. One cause is dehydration: if your body doesn't have enough water, it'll cut back on the secretion of serous fluid.
Instead of taking a decongestant to relieve post-nasal drip, Ellis recommends using an expectorant, which will increase the amount of serous fluid your mucus is diluted in. Grey, whitish, or yellowish mucus could simply be the result of dust, pollen, or other particles you've inhaled from the air around you. The nasal decongestant spray Afrin (which has the active ingredient Oxymetazoline) works really, really well. Afrin relieves congestion by cutting down on blood flow to the conchae, rapidly reducing swelling and opening up the nasal cavity.
Preformed Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod liver oil, and halibut fish oil. Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Vitamin B6 also is referred as Pyridoxine Promotes a healthy nervous system and fights against infections that could target the scalp that leads to hair loss. Food sources includes: Brewer's yeast, whole grains, cereal grains and legumes, green and leafy vegetables, bananas, chicken, beans, organic meats, beef, fish and shellfish, liver, pork, chicken, potatoes, wheat germ, chickpeas, eggs, avocados, dried fruit, nuts, peanuts, fruit and molasses are a great source of vitamin B6.
Vitamin B7 is a water-soluble B-complex vitamin that helps produce keratin, prevents hair loss and graying of hair. Vitamins contribute to the production of sebum, the oily substance that your hair follicles spit out. Vitamin E is an antioxidant that helps improve scalp circulation and provides physical stability to cell membranes, including those of the hair follicles. Food sources of vitamin E, which may keep your blood vessels healthy, include Sunflower seeds, Almonds, Hazelnuts and other raw nuts and seeds are excellent sources of natural vitamin E. Vitamin F consists of a group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturates. Copper is the third most abundant trace mineral in the body, Plays an important role in iron metabolism and helps make red blood cells.
Sources include Organ meats seafood such as oysters, squid, lobster, shellfish, nuts, almonds, pistachios cashews, seeds, sunflower seeds, wheat bran cereals, whole-grain products, beans, prunes, , legumes such as soya beans, lentils and cocoa products like chocolates are all foods that are high in copper.
Iron needed to transport oxygen to all parts of the body via the red blood cells and for making amino acids, collagen. The iron that your body absorbs the best and is found in high amounts in red meat, In moderate amounts in prunes, apricots, blackstrap molasses, nutritional yeast, and wheat germ, Oily fish, for example sardines, Pulses, for example lentils and haricot beans, Dark green vegetables, spinach, kale and watercress. Iodine works to make thyroid hormones which in turn help to regulate how your body functions. The best source of Iodine is in Sea-Kelp, which is commonly available; other good sources are Iodized salt, processed foods, seafood, seaweed, green peas, tomatoes, garlic and cereals. Selenium is a trace mineral, which is also a very strong anti-oxidant that helps the body absorb Vitamin E.
Selenium is found naturally in seafood like crab, shrimp, lobster and other coldwater fish especially tuna and salmon, halibut, Chicken, Liver, dark mushrooms, Yeast, brown rice wheat germ whole grain bread , pasta, nuts, eggs, onions, broccoli and garlic are all great sources of selenium. Zinc is excellent for battling shedding of the hair which is mainly caused when some hormonal imbalances happened. Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, lamb, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soy beans, grains, black-eyed peas, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, Spinach, sunflower seeds, mushrooms, whole grains,  pumpkin seeds, soy foods tofu, brewer's yeast, chocolate and dairy products.
Magnesium is the fourth most abundant mineral in the body and is necessary for every major biological function (over 300 biochemical functions) in the body—hair growth included, magnesium deficiencies have been linked to hair loss in both men and women. Wherever it's produced, mucus is a mix of water and proteins, and most of it gets pushed to the back of your throat by microscopic hairs called cilia.

But that mucus gets diluted by a separate, watery secretion (called serous fluid), which can vary widely based on your health.
The bacteria, dust and other tiny particles that you breathe in get stuck in mucus and pulled down into your stomach, where they're destroyed by enzymes. Even though you always produce roughly the same amount of mucus, this dramatically increases the amount of the serous fluid it's diluted in.
In cold temperatures, your cilia (the microscopic hairs that sweep mucus to the back of your throat) stop sweeping back and forth as quickly, causing some of the mucus to drip down through your nose instead. Their primary function is to warm the air you inhale to body temperature and add moisture until it's very humid — so that the air can enter your lungs without causing problems.
Additionally, if you're fighting an infection, the conchae can swell further with blood, in order to bring more white blood cells to the site of the infection. Most people think of this congestion as a result of too much mucus — but in reality, it's just swollen conchae. This is why taking a hot shower often opens up a clogged nose, and why hot washcloths and facial steamers are also effective treatments.
So if you're also experiencing excessively thick, dry mucus, you're better off avoiding decongestants. This is often experienced as post-nasal drip — thick mucus at the back of your throat that's much more noticeable than the thinner mucus you swallow unconsciously. An excessively dry environment — often caused by central heat or air conditioning — can also cause the same problem, as can smoking cigarettes. But sometimes — especially in arid environments — some of the mucus near your nostrils (in an area formally called the nasal vestibule) begins to dry out first, becoming too viscous to be swept by cilia. The authors of one small survey finding that 91 percent of adults admitted to picking from time to time. On the other hand, these colors can be a sign of an infection, as they can be caused by an excess of white blood cells or pus. But soon after it wears off, it leads to rebound swelling, with the conchae getting even bigger than they were before. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.
The most common type of pro-vitamin A is beta-carotene, which are converted to retinol by the body after the food is ingested.
Without them, the body is unable to synthesize new hair, and old hair is likely to fall out. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.
It is also known as vitamin H or Biotin that keeps hair follicles healthy at the cellular level. B7 is made by intestinal bacteria and is also in beans, bread, peanuts, liver, egg yolks, bananas, whole grains, organ meats, soybeans, fish, cauliflower, oatmeal, rice, chicken, brewer's yeast, clams, milk watermelon, citrus fruits and grapefruit. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Other good sources are Cold-pressed vegetable oils (soybean, corn, cottonseed, safflower), liver; egg yolks ,wheat germ oil, whole-grain products, dried beans, legumes, corn and asparagus, Leafy green vegetables Swiss chard, spinach and other dark leafy greens, Sweet potatoes, Avocados, papaya, peaches, prunes, tomatoes, cabbage, asparagus and Blueberries. Essentially, there are two main types of EFAs: omega-3 fatty acids and omega-6 fatty acids. Leafy green vegetables, beans, shellfish, Eggs, poultry, soy foods, , whole grains, beans, turkey, egg yolks, clams, mussels, oysters, fortified bread and grain products. Your thyroid needs certain levels of iodine in order to do its job, so a deficiency in this area will lead to poor performance. In its natural form, silica is found in the horsetail, stinging nettle, cactus, dandelion and alfalfa herbs.
It also regulates hormones (testosterone included) in the body and helps maintain production of oil-secreting glands on the scalp that help your hair grow.
If it sits there long enough, it dries even further, becoming the crusty accretion colloquially known as a booger. One theory is that people simply derive pleasure from the act of "cleaning up," and while tissues aren't always available, your fingers are. But that doesn't mean it's a good idea: Dutch researchers, among others, have found that nose-picking can spread infections. And darker colors — like pink, red, or brown — can be a sign of bleeding in your nasal cavity. As a result, many people become totally dependent on Afrin, continuing to use it to fix congestion that it's causing in the first place. Stress, inadequate sleep, poor nutrition, environmental pollutions, hormonal changes, and chemicals are just some of the contributing factors.
Deficiency in vitamin A can result in dry hair, which then can lead to hair fall or hair thinning. Bright yellow and orange fruits such as Cantaloupe, Pink Grapefruit, peaches, papaya mangoes and Apricots, Vegetables such as Carrots, Pumpkin, Sweet potatoes, Turnip greens, Beetroot Red pepper and Winter squash. B vitamins are believed to help nourish hair follicles are perhaps the most essential ingredients for preventing hair loss in women. Biotin is required for cell growth, the production of fatty acids, and the metabolism of amino acids. Since hair is primarily composed of keratin, an insoluble protein, it is important to supplement the diet with oils that are loaded with omega-3 fatty acids to provide extra protein for the hair.

EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil. Treatment of underlying medical conditions like thyroid disease, anemia, and hormonal imbalances may useful in prevention. More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems. Other sources of beta-carotene include most dark green leafy vegetables like Broccoli, Collard greens, Kale, Cilantro, lettuce, Swiss chard and Spinach are just a few of them.
The water-soluble Vitamin B is a group of eleven vitamins that work together as a team, all these B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12, so when supplementing, be sure to take a B-complex to get the whole B spectrum. Biotin renews cells and attaches to fatty acids, preventing them from attacking the hair follicles. Folic acid also plays a crucial role in pregnancy, where it helps prevent some birth defects.
Vitamin C is necessary for maintaining healthy collagen in the connective tissue in the body and around the hair follicles. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements. These are healthy fats that have anti-inflammatory properties and are believed to contribute to healthy hair growth.
Scrimp on selenium and your body will churn out way too much selenoproteins, leading to hair follicle abnormalities, reduced growth, and hair loss.
So, it is better to add some magnesium into your daily foods to stop this issue from coming out. If you've noticed that your hair seems to be thinning, growing slowly or brittle and breaking off easily, you may not be getting the right nutrients.
Vitamin B 6 has shown to reduce the formation of Dihydotestosterone which is a hormone that causes baldness in men and women. Deficiency in biotin can cause hair loss even a mild deficiency causes symptoms and severe deficiency can result in the loss of eyebrows and eye lashes (Alopecia areata).
The essential nutrient reaches both the hair shaft and the cell membranes in your scalp, nourishing the follicles and promoting healthy hair growth plus, they add elasticity to your hair, preventing it from breaking off and ending up in your shower drain. Deficiency in iodine can lead to hypothyroidism, which cause weight gain, lethargy, hair loss and change in hair texture.
Excess amounts are stored in the body and not secreted as urine, so it is important to keep vitamin A intake within normal limits. Exposure to ultraviolet light, including the use of tanning beds can cause folate deficiency. The human body can't produce omega 3-fatty acids on its own; it is imperative that you get your supply of EFAs through dietary means.
The recommended daily intake is 11 mg for men and 8 mg for women (higher during pregnancy and lactation).
A poor diet that doesn't give you adequate vitamins and minerals can affect your scalp and hair health.
Deficiency can be caused by excessive consumption of raw eggs, which contain high levels of the protein avidin, which strongly binds biotin. Some common RA drugs such as methotrexate (Rheumatrex, Trexall) and sulfasalazine (Azulfidine) interfere with how the body uses folic acid. Deficiency in vitamin C causes pinpoint bleeding around hair follicles, as well as hairs in the shape of corkscrews.
To ensure that you’re getting enough omega-3 and omega-6, take daily supplements in the form of fish oil, olive oil, flax seed oil, primrose oil, blackcurrant oil, or borage oil. Your body absorbs iron better if you take it with vitamin C, so have fruit juice or a good portion of fruit or vegetables with your meal.
It’s not a matter of beefing up your levels of iodine, but filling in a deficiency if one exists. Certain medicines such as methotrexate for trreating psoriasis and some forms of cancer can also lead to deficiency. Taken internally, these oils can prevent hair from turning brittle that can lead to breakage and eventual hair loss. Its best not to drink tea with your meal as this reduces the amount of iron that your body can absorb. It is very important to choose hair loss vitamin and minerals supplements that contain all of these essential vitamins plus MSM and amino acids. Too little or too much of certain vitamins and minerals can contribute to hair loss (and harm your body). Healthy hair requires the same nutrients that a healthy body does, though a few vitamins, minerals and other substances in particular are effective at combating and preventing hair loss.
The following describe the vitamins and minerals and the right amount that you need for a healthy body and healthy hair.

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