Try to get about 25 to 30 grams of fiber per day. Fiber is essential for healthy and regular bowel movements. Increasing the fiber in your diet can help prevent constipation and help relieve it when you have it. Foods that contain fiber include:  Fruits and berries.  If the fruit has edible skin, like apples, plums, and grapes, make sure you eat those because that is where most of the fiber is. Vegetables. Dark, leafy green vegetables like collard, mustard, and beet greens as well as Swiss chard are very high in fiber. Other vegetables like broccoli, spinach, carrots, cauliflower, brussel sprouts, artichokes, and green beans are high in fiber, too. Beans and legumes. This group includes lentils, kidney, navy, garbanzo, pinto, lima and white beans.  Black eyed peas are a high fiber food you can also add.  Beans and legumes can cause intestinal gas in some people. If this happens to you, you may want to avoid this source of fiber while you are constipated.  Beans and legumes may be best used to prevent any constipation. Whole grains. Whole grains are unprocessed grains, which excludes white grains. Cereals like granola tend to have the highest fiber, but if you are buying boxed cereals, read the label to make sure your choice is high in fiber. Seeds and nuts, such as pumpkin, sesame, and sunflower seeds and almonds, walnuts, and pecans. If you can’t get enough fiber in your diet, consider taking a fiber supplement, like metamucil psyllium seed, or a bulk-forming laxative, like Citrucel, FiberCon, and Benefiber. Try eating prunes and drinking prune juice. Prunes promote regular bowel movements. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce the transit time of stool and decreases the risk of constipation.  If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a better alternative. The juice should start working within a few hours, so it’s important to let one glass pass through your intestines before attempting to drink another, or you may risk diarrhea. Prunes have 14.7 grams of sorbitol per 100 grams, whereas prune juice has 6.1 grams per 100 gram. You will have to drink roughly twice as much prune juice to achieve the same results. Probiotics are live bacterial cultures that create a healthy environment in your digestive system. While there isn’t strong scientific evidence that probiotics help with constipation, there’s no risk in trying.  Try adding a cup of yogurt to your daily diet. Check the label to make sure the yogurt you buy has active cultures of live bacteria. Include fermented and cultured foods such as kombucha, kimchi, and sauerkraut.  These foods also contain beneficial bacteria that may aid in digestion and relieve constipation.  Drink plenty of water. Hard, dry stools are a common cause of constipation. The more water you add, the easier it will be to pass the stool. Experts don’t have a solid rule about how much water a day a person needs to drink. The most common recommendation is to drink about eight eight-ounce glasses of water every day.  When you are constipated, increase to ten eight-ounce glasses of water every day. Use that as a starting point and find what works best for you.
++++++++++
One-sentence summary -- Increase the fiber in your diet. Eat prunes. Eat probiotics, which might help with constipation.

Q: Essential oils are distilled from leaves, stems, flowers, bark, roots, or other elements of plants or herbs. They're often added to neutral, or "carrier" oils such as jojoba, grapeseed, almond or olive oil. Essential oils can help circulation, cleanse the scalp to encourage follicle growth.  Unlike water-based treatments, oil is easily absorbed by the skin. Herbal oil treatments for hair loss can be found in many natural food stores or pharmacies. Massaging essential oils into scalp also increases relaxation. One of the causes of hair loss is stress, which releases cortisol around the hair follicles and causes them to deteriorate. Thus, using an herbal essential oil to help care for hair loss will be effective on two fronts! Simply add 3 to 4 drops of essential oil (or a blend) to a tablespoon of a light-textured carrier oil, such as jojoba, grapeseed, almond or olive oil.  Peppermint oil stimulates the scalp, improving hair growth and treating the scalp. It will also help the overall health of the scalp, and increase the ability of the hair follicles to bind to the hair.  Mustard oil, combined with a tincture of henna, is an ancient remedy for balding hair. Boil henna leaves together with a few drops of mustard oil, then strain into a clean glass jar. Massage into scalp daily for best results.  Other essential oils that have been shown to be effective for treating hair loss include clary sage, lavender, lemongrass, rosemary and white thyme. Gently move your fingers over the scalp. This serves to stimulate circulation, and relax the tension of the scalp.  Be careful not to pull or tug at the hair. Work the oil into the hair by gently rubbing oil onto the length of the shaft. The longer you leave the oil on your scalp and hair, the more benefits you'll be likely to see. For best results, allow oil to remain on your scalp overnight.  You may wish to wrap your hair in a warm, dry towel as the oil soaks into the skin and hair. This will prevent oil from getting on your sheets and pillow. During the day, wearing a shower cap will help prevent the hair oil from staining furniture or clothing. Oil that's been used to treat your hair and scalp will have been absorbed by this point. What's left on your hair is excess.  Depending on your hair type and consistency. It may be easy to rinse out, or it might take several repetitions with your regular shampoo. If your hair continues to feel oily, wash again using a clarifying shampoo. Clarifying shampoos have been specially formulated to help restore hair to a healthy balance. Follow any shampooing with gentle conditioner.
A: Treat hair loss with essential oils. Make an herbal oil tonic of your own. Massage oil into hair and scalp. Leave oil in for an hour or more. Rinse the remaining oil from your hair and scalp using warm water.

Article: Keep your list with you and make sure you get through all of your points. If you or your mom gets sidetracked, look over your list and wait for a pause in the conversation. Then try saying, “Mom, I understand what you are saying. I still have a few more things I’d like to say.” Your mom is more likely to respond positively if she doesn’t feel like she’s being blamed or attacked. Talk about how you feel and how her behavior is affecting you. For example, don’t say, “You ruined my birthday party because you told all my friends’ moms I got my period!” Instead try saying, “I felt really embarrassed when I overheard you telling all the moms about my period.” Explain to your mom that your period is private. Period. Tell her you are not comfortable with her sharing personal information about you without your consent.  Try saying, “Mom, I understand why you might have wanted to tell my friends’ moms I got my period. But my period is my business and I am not comfortable with you telling others personal things about me.” You could also say, “Mom, can you please ask me if it’s okay before sharing my private business with others?” No matter what the outcome, let your mom know that you appreciate her listening to you and respecting your privacy.
Question: What is a summary of what this article is about?
Make it an intentional conversation. Use “I” statements instead of “you" statements. Ask your mom to respect your privacy. Thank her for the conversation.