Home Remedies for everyday illnesses
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On the wellness scene right now, natural health solutions are having a major moment. Your grocery store may be a pretty effective place to get health solutions, whether it's oil pulling to treat a variety of issues or putting apple cider vinegar to your skin to clean up acne.
So, if you're interested in trying out natural remedies for common health issues, keep reading. Here, we've compiled the greatest home cures, but keep in mind that you should always visit a doctor if you're seriously concerned.
Natural remedies for cough and sore throat
Honey mixed in tea or taken on its own is a common household remedy for a sore throat. One study found that honey was even more effective at taming nighttime coughs than common cough suppressants. Other research shows that honey is an effective wound healer, which means it may help speed healing for sore throats.
Gargling with warm salt water can help soothe a sore throat and break down secretions. It’s also known to help kill bacteria in the throat. Make a saltwater solution with a half-teaspoon of salt in a full glass of warm water. Gargle it to help reduce swelling and keep the throat clean. This should be done every three hours or so.
Chamomile tea is naturally soothing. It has long been used for medicinal purposes, like soothing a sore throat. It’s often used for its anti-inflammatory, antioxidant, and astringent properties.
Some study reviews have shown that inhaling chamomile steam can help relieve symptoms of a cold, including a sore throat. Drinking chamomile tea can offer the same benefit. It can also stimulate the immune system to help your body fight off the infection that caused your sore throat in the first place.
Peppermint is known for its ability to freshen breath. Diluted peppermint oil sprays may also relieve sore throats. Peppermint contains menthol, which helps thin mucus and calm sore throats and coughs. Peppermint also has anti-inflammatory, antibacterial, and antiviral properties, which may encourage healing.
Never use essential oils without mixing them with a carrier oil such as olive oil, sweet almond oil, or softened coconut oil. For peppermint oil, mix five drops of the essential oil with one ounce of the carrier oil of your choice. Never ingest essential oils.
While the saltwater gargle is more commonly used, gargling baking soda mixed with salt water can help relieve a sore throat as well. Gargling this solution can kill bacteria and prevent the growth of yeast and fungi.
The National Cancer Institute recommends gargling and gently swishing a combination of 1 cup warm water, 1/4 teaspoon baking soda, and 1/8 teaspoon of salt. They recommend using the rinse every three hours as needed.
Fenugreek has many health benefits. It also has many forms. You can eat fenugreek seeds, use the topical oil, or drink fenugreek tea. Fenugreek tea is a natural remedy for sore throats.
Research demonstrates the healing powers of fenugreek. It can relieve pain and kill bacteria that cause irritation or inflammation. Fenugreek is also an effective antifungal.
The National Center for Complementary and Integrative Health suggests that pregnant women avoid fenugreek.
Marshmallow root contains a mucus-like substance that coats and soothes a sore throat. Simply add some of the dried root to a cup of boiling water to make tea. Sipping the tea two to three times a day may help ease throat pain.
People with diabetes should talk to a doctor before taking marshmallow root. Some animal research shows it may cause a drop in blood sugar level.
Licorice root has long been used to treat sore throats. Recent research shows it’s effective when mixed with water to create a solution for gargling. However, pregnant and breastfeeding women should avoid this remedy, according to the National Center for Complementary and Integrative Health.
Like marshmallow root, slippery elm has a mucus-like substance in it. When mixed with water, it forms a slick gel that coats and soothes the throat. To use, pour boiling water over powdered bark, stir, and drink. You may also find that slippery elm lozenges help.
Slippery elm is a traditional remedy for sore throat, but more research is needed. According to the U.S. National Library of Medicine, it may decrease the absorption of other medications you take.
Apple cider vinegar (ACV) has many natural antibacterial uses. Numerous studies show its antimicrobial effects in fighting infections. Because of its acidic nature, it can be used to help break down mucus in the throat and stop bacteria from spreading.
If you sense a sore throat coming on, try diluting 1 to 2 tablespoons of ACV in one cup of water and gargle with it. Then take a small sip of the mixture, and repeat the whole process one to two times per hour. Make sure to drink lots of water in between the gargling sessions.
There are many different ways of using ACV to treat sore throats, depending on the severity of the illness and also your body’s sensitivity to vinegar. It is best to first consult your doctor or healthcare practitioner.
Garlic also has natural antibacterial properties. It contains allicin, an organosulfur compound known for its ability to fight off infections.
Studies have shown that taking a garlic supplement on a regular basis can help prevent the common cold virus. Adding fresh garlic to your diet is also a way of gaining its antimicrobial properties. Your grandmother might have told you to suck on a clove of garlic to soothe a sore throat. Because garlic has many healing actions, you might try this, though you may want to brush your teeth afterward to protect your teeth from enzymes and improve your breath.
12. Cayenne pepper or hot sauce
Often used as a pain reliever, cayenne pepper contains capsaicin, a natural compound known for blocking pain receptors.
Although not scientifically proven, ingesting cayenne mixed with warm water and honey can help with pain relief for sore throats. Remember that an initial burning sensation is common. Cayenne should not be taken if you have open sores in your mouth. Start with just a few drops of hot sauce or a light sprinkle of cayenne, as both can be very hot.
1. Ginger
The essential oil in this pungent root can work to soothe nausea and vomiting during pregnancy. Some studies also suggest it works for motion sickness, side effects from chemotherapy, and post-surgical queasiness. Small doses cause few side effects. Still, check with your doctor about its use.
2. Fiber
This important nutrient keeps things running smoothly through your system, preventing constipation. Most adults should get 22 to 34 grams per day. Gradually increase your fiber levels with foods like beans, shredded wheat, apples or pears with skin, squash, and sweet potatoes. Wash them down with plenty of water—like a sponge, fiber needs fluid to work properly.
3. Exercise
Physical activity does more than keep your weight in check. Regular exercise prevents and relieves constipation, for example. It can also relieve stress, which in turn eases indigestion, irritable bowel syndrome, and other digestive complaints. Try activities like walking and yoga, for starters. Start out slow, and ramp it up over the following weeks as you feel more fit.
4. Diet Changes
Depending on the source of your digestive trouble, avoiding certain foods can help you feel better. Cutting back on alcohol, caffeine, dairy products, and high-fat foods can ease irritable bowel syndrome. Steering clear of artificial sweeteners can help reduce gas and indigestion. Skipping cheese, chips, fast food, meat, and other low-fiber foods can ease constipation. Meanwhile, avoiding chocolate, citrus juice, and tomatoes can quiet the burn of acid reflux.
5. Stress Relief
Emotional stress isn’t all in your head—it can contribute to such conditions as indigestion, irritable bowel syndrome, and ulcers. Taking steps to offset the pressure can help your digestive troubles, too. Relaxation therapy can start as simply as just taking a few deep breaths. With practice, you can master more complex techniques, such as meditation or progressive relaxation, where you tighten and then relax various muscle groups.
6. Probiotics
Good-for-you bugs found in yogurt and supplements can help restore the balance of bacteria in your body. Some evidence suggests probiotics can treat diarrhea, especially the type triggered by antibiotics. Because there are so many different types and strains, it’s best to check with your doctor before tinkering with these bacteria.
7. Different Clothing
Too-tight pants, skirts and hosiery can put extra pressure on your abdominal organs. If you have gastroesophageal reflux disease, or GERD, this can push acid up into your esophagus, triggering heartburn and other symptoms. Wear garments that allow you to move and breathe freely instead.
8. A New Nighttime Routine
Eating right before bed can also contribute to acid reflux. Instead, remain awake and upright for at least 2 to 3 hours after your last meal. This helps keep gastric acid where it belongs—in your stomach. This practice also can help you sleep better. If you are hungry within two hours of bedtime, have a small snack of protein and whole grains, such as a slice of turkey and crackers. Avoid fatty and high-carb foods like chips.
9. Peppermint
Essential oil from this popular plant appears to reduce stomach aches, bloating, gas, and extra bowel movements in people with irritable bowel syndrome. Doctors believe it works by reducing spasms in the digestive tract. A dose of about 90 milligrams per day seems to do the trick. Keep in mind that peppermint can cause heartburn, so skip it if you suffer from acid reflux or GERD.
Topical products for soreness and skin irritation
Oatmeal contains special chemicals called avenanthramides. These compounds block the skin from releasing inflammatory compounds. This significantly reduces itching or burning sensations. For the best results, our Riverhead hospital skin doctors recommend mixing uncooked oatmeal with baking soda. Make a paste with water and apply to the affected area.
Baking soda also helps with itching, particularly symptoms that are due to bug bites. Mix baking soda with a few drops of water, placing directly on itchy skin for immediate relief. Alternatively, shake ½ c. of baking soda into bath water to soak your whole body.
For eczema, extra virgin coconut oil can heal irritated skin. Rub this oil onto dry or scaly skin for a deep and long-lasting moisturizing effect.
Natural remedies for sleep
Melatonin is one of the most popular natural sleep aids on the market. Dr. Singh notes that compared to many other options, it has the largest amount of research behind it. “Melatonin is a hormone our body already produces and it may have some benefit in shortening time to fall sleep,” Dr. Singh explains. There is no official recommended dosage for melatonin, but experts at The Sleep Foundation suggest a dosage of half a milligram to five milligrams one hour before bed.
Cherry extract, or tart cherry juice, is another option Snover recommends. “Studies show it keeps you in a deep sleep up to 90 minutes longer on average,” Snover explains. This is important because in addition to trouble falling asleep, many people also have trouble staying asleep, she says.
Magnesium is a mineral that is naturally found in many foods and is important for overall bodily function. It is proven to help with bodily repair and improve nerve function, which is “helpful for good sleep quality,” Snover explains. Magnesium is found in a lot of foods we eat, such as whole grains and dark, leafy vegetables. If you’d like to supplement with it, experts suggest not surpassing two hundred milligrams. Try taking magnesium about thirty minutes before bed.
Frequently used to brew tea, chamomile is a herb known for its calming qualities. Research shows that it to be a “sleep inducer” and can be used as “a mild sedative to calm nerves and reduce anxiety, to treat nightmares, insomnia, and other sleep problems,” according to the National Institutes of Health.
5-HTP is a natural chemical produced by amino acids found in our bodies, which aids with serotonin production. When taken supplementally at a dosage ranging from two hundred to four hundred milligrams it may boost serotonin and melatonin production, which are helpful for a number of conditions, including sleep difficulties. Snover explains that serotonin and melatonin are the body’s “natural sleep hormones,” and keeping these hormones in balance is crucial for overall health. But remember, talk to your doctor before taking any supplements.
Lavender is another natural remedy used by many for its calming properties. It is commonly used in aromatherapy or in tea blends. In a study on the inhalation of lavender essential oil researchers found that using lavender in the form of aromatherapy to be a “safe, accessible, and effective intervention for self-reported sleep issues.”
Valerian root is an herbal supplement widely used as a tea or supplement for sleep and relaxation. The Sleep Foundation states that herb has been shown to safely improve relaxation and sleep, but should always be used with caution and should not be used long term or with other sleep aids, sedatives, or anti-anxiety medications. Snover notes that valerian root is considered a sedative, unlike other natural sleep aids like magnesium and melatonin. The sedative nature of valerian root can be helpful in providing relief for sleep issues, but may cause drowsiness the following day.
Natural remedies for anxiety
Exercise is a great way to burn off anxious energy, and research tends to support this use.
For example, a 2015 review of 12 randomized controlled trials found that exercise may be a treatment for anxiety. However, the review cautioned that only research of higher quality could determine how effective it is.
Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 study, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.
Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.
Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.
Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.
Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.
Finding a way to express anxiety can make it feel more manageable.
Some research suggests that journaling and other forms of writing can help people to cope better with anxiety.
A 2016 study, for example, found that creative writing may help children and teens to manage anxiety.
5. Time management strategies
Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay.
Effective time management strategies can help people to focus on one task at a time. Book-based planners and online calendars can help, as can resisting the urge to multitask.
Some people find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.
Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.
Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.
Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant.
Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”
CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic.
In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.
Many herbal teas promise to help with anxiety and ease sleep.
Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
Results of a small 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.
Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.
It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.
Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.
While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.
A 2015 study found that caring for crickets could improve psychological health in older people.
Spending time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic review suggest that grooming and spending time with horses can alleviate some of these effects.
See the important book on Home Remedies here
A note about safety: Tell your doctor about any herbal remedies or supplements you are taking. Consult your doctor before adding herbal remedies if you are pregnant, breastfeeding or taking prescription medications.
