13 Natural Remedies for Common Ailments
These easy home treatments can relieve headaches, colds, and other common health complaints.
Acetaminophen for headaches, antacids after a spicy meal. Most of us pop the occasional pill for quick relief from everyday maladies — and we’re doing it now more than ever. Americans spent $34 billion on over-the-counter medicines in 2016, more than twice what they spent a decade earlier. Eighty-one percent of U.S. adults take these remedies as a first line of defense against headaches, indigestion, aching joints, and other minor health complaints.
In other parts of the world, people often rely on a different approach. Homeopathic remedies are some of the best-selling over-the-counter medicines in France. Switzerland’s national health insurance covers Chinese medicine, homeopathy, and other herbal remedies. And all over the globe, people have used food as medicine for centuries.
While conventional drugstore
pharmaceuticals can provide temporary relief, their benefits often pale
in comparison to simpler treatments. The drugs usually have side
effects, too: Research has linked common painkillers, such as
acetaminophen, to liver damage, and long-term use of antacids to B12
deficiency and bacterial overgrowth in the small intestine.
Conversely, natural remedies are often easy to use, effective, and
affordable — and they have few known side effects. You can probably find
some of them in your kitchen cupboard right now.
If you suffer
from chronic headaches, stomach issues, or other ailments, “your body is
actually trying to be helpful,” says Myrto Ashe, MD, a functional
physician based in Mill Valley, Calif. It’s telling you something’s
wrong, and you may need to consult a physician to address potential
underlying causes rather than suppressing the symptoms with medication.
Meanwhile, knowing a few home remedies is a good way to take control of
your health, Ashe says. For occasional minor health complaints, these
simple remedies can provide quick relief, naturally.
Symptom: Headache
Remedy: Magnesium Glycinate
At the first sign of a headache, many of us habitually reach for
aspirin or ibuprofen. Yet research shows that long-term use of
nonsteroidal anti-inflammatory drugs (NSAIDs) can lead to
gastrointestinal (GI) distress, kidney damage, and elevated liver
enzymes, a sign of inflamed liver cells. NSAIDs can also worsen
hypertension. Likewise, taking too much acetaminophen can harm the
kidneys, intestines, heart, and liver.
Magnesium glycinate, on the
other hand, has none of these side effects and is remarkably effective
for headaches. It’s a combination of magnesium and glycine, an amino
acid that binds to the mineral and carries it to your cells.
“Low
blood levels of magnesium have been linked to headaches and migraines,
and more than 80 percent of the American population is deficient,” says
Tiffany Lester, MD, medical director at Parsley Health San Francisco.
“Magnesium is calming for the nervous system and easily tolerated. It
also supports serotonin production, a neurotransmitter involved in the
onset of migraines.”
For the occasional headache, Lester recommends a 200 mg to 400 mg tablet for relief.
Symptom: Nausea and Sickness
Remedy: Ginger
Thousands of years ago, Chinese sailors chewed gingerroot to relieve
their seasickness; today, many air travelers swear by it for motion
sickness. Multiple studies confirm ginger’s stomach-settling benefits,
and even the Mayo Clinic recommends it for morning sickness.
Ginger
naturally increases tone and motility in the GI tract, helping digestion
— unlike the conventional bismuth-subsalicylate antacid, which mainly
coats the stomach for temporary relief. For soothing an upset stomach,
functional physician Frank Lipman, MD, says, “I love ginger in all its
forms.”
Lipman, author of How to Be Well, regularly prescribes
ginger, sometimes with peppermint, for stomach discomfort. “Ginger and
peppermint can be incorporated into foods and smoothies, made into tea,
used in tincture form, or used even as an essential oil.”
Next time
you’re nauseated, try sipping ginger tea, or try grating some fresh
ginger into a green smoothie. For those prone to motion sickness when
traveling, ginger tablets can work wonders.
If you’re routinely
queasy, however, ginger may not be a long-term solution. You may need to
address potential food allergies or high stress levels. When the body’s
fight-or-flight system is triggered, digestive peristalsis can grind to
a halt, causing an upset stomach and constipation.
Symptom: Acid Reflux
Remedy: Apple-Cider Vinegar and Digestive Bitters
Sometimes it seems there’s little apple-cider vinegar cannot do. Recent
studies suggest it can help regulate blood sugar and build good gut
bacteria. Lipman, meanwhile, recommends it as an effective solution for
heartburn, along with another age-old remedy: digestive bitters.
“Digestive bitters and apple-cider vinegar help stimulate digestive
juices in the gut, making the digestive system function more
efficiently,” he explains. His prescription: Mix a dropperful of
digestive bitters and a tablespoon of raw, unfiltered apple-cider
vinegar in a small glass of water and sip it with meals.
These
tinctures are a short-term remedy, Lipman notes. If the issue is
chronic, it’s important to look for root causes. “Diet and gut health
are often at the root of heartburn, so correcting the gut and removing
foods that cause inflammation and heartburn is usually the best way to
heal,” he says.
This can be as simple as avoiding food that disagrees with you. Tomatoes, hot spices, and wine are common culprits.
The absence of side effects is another good reason to try vinegar and
bitters. “There are many issues with over-the-counter and prescription
meds used for acid reflux,” says Lipman. “They have been linked to gut
dysbiosis, vitamin and mineral deficiencies, an increase in heart and
kidney disease, and a decrease in cognitive function.”
Symptom: Constipation
Remedy: Magnesium Citrate
The causes of chronic constipation are many, and it’s important to
address the root issues — dehydration, food intolerances, lack of
dietary fiber, irregular eating and sleeping patterns, and sedentary
behaviors. For acute cases, however, magnesium citrate almost always
gets things moving again.
A combination of magnesium and citric
acid, the supplement relaxes your intestines and pulls water into them.
“This particular form of magnesium is stimulating on the bowels,” says
Lipman, who recommends 200 mg to 300 mg before bed as needed. (Powders
stirred into water are easy to use.) Cut down the dose if stools become
too loose.
Symptom: Sore Muscles
Remedy: Arnica
The
anti-inflammatory properties of this meadow flower have been easing
aches and pains since the Middle Ages. Arnica is still used widely in
Germany, where researchers have shown it to be an effective remedy for
muscle aches, sprains, and joint pain and swelling. Studies in the
United States have found it as reliable as NSAIDs at relieving pain from
osteoarthritis in the hands.
“It’s one of my favorite pain remedies
because it’s available over the counter in a cream that is easy to
apply,” says Lester. “It is also very safe to use. As we tackle the
opioid epidemic, alternatives to pain management are increasingly needed
in our medical arsenal.”
Arnica gels and creams are considered
safe; a mild allergic rash is the only potential side effect. The remedy
is also available in the form of sublingual homeopathic pills. (Other
forms administered orally aren’t considered safe.)
Meanwhile, if
you’re often achy, stretching and hydration may be the answer, says
Lester. “Our bodies will often course-correct when we get back to the
basics, which are highly underrated.”
Symptom: Joint Pain
Remedy: Curcumin
Turmeric has been used in curries as well as traditional Indian and
Chinese medicine for centuries. Curcumin, the twisty root’s yellow
phytochemical, has emerged as a popular remedy in recent years after
studies revealed its anti-inflammatory, antioxidant, and antimicrobial
qualities.
Curcumin eases joint pain by inhibiting the body’s
inflammatory-response mediators. “It works just as well as nonsteroidal
pain relievers but it doesn’t cause a leaky gut and the long-term issues
that ibuprofen can worsen, such as heart disease,” says Ashe. She
prescribes a curcumin complex called Meriva and recommends taking 500 mg
twice daily.
It can be tough to get enough of a medicinal boost
from incorporating turmeric into your daily diet, but you can still get
some anti-inflammatory benefits from adding the root to curries and
other dishes. Or try some “golden milk,” a delicious hot drink with
turmeric and other spices, for a moderate daily dose. (For a recipe, see
“Golden Turmeric Milk.”)
Those who suffer chronic joint pain may
find substantial relief by avoiding gluten, dairy, and sugar, as well as
making other dietary adjustments. Essential fatty acids can also help.
Symptom: Earache
Remedy: Garlic Mullein Herbal Eardrops
Hippocrates once regularly prescribed the “stinking rose” (a.k.a.
garlic) for a variety of ills. Research shows that its antibiotic,
antiviral, and antifungal properties work wonders on mild ear
infections.
A pediatric study found that natural eardrops containing
the herb mullein are just as effective as anesthetic drops for reducing
pain. Doctors often prescribe antibiotics for children’s earaches, says
Ashe, but they offer little pain relief, and overuse can lead to
intestinal disorders.
When Ashe’s son gets an ear infection, she
gives him a few drops of garlic mullein oil in each ear. “It’s
anti-inflammatory and decreases the swelling. After a few hours, or by
the next day, we usually forget about it because the earache’s gone. For
a child that is old enough, that is a better approach than
antibiotics.”
To help prevent chronic earaches, avoid dairy, gluten,
and sugar. Monitor vitamin-D levels, fatty-acid deficiencies, and
stress levels — and be sure to keep some garlic mullein drops on hand.
Symptom: Sleeplessness
Remedy: Lavender oil
You might associate the smell of this herb with a fragrant backyard
garden, but the anxiety and insomnia-relieving effects of lavender
essential oil are potent and well-documented. Research has found that it
can help induce sleep and help people sleep more deeply.
It’s also
easy to use: Add a few drops of the oil to an Epsom-salts bath. Sprinkle
a couple of drops on a light bulb next to your bed (while the bulb is
still cool), or get an essential-oil diffuser for your bedroom.
Symptom: You’re Coming Down With Something
Remedy: Fluids
One of the best ways to chase bugs away is drinking fluids, especially
warm ones, says Mark Hyman, MD, director of the Cleveland Clinic Center
for Functional Medicine. “Consuming adequate fluids supports all your
body’s functions, including the immune system,” Hyman says.
In cold
weather, we’re more susceptible to dehydration — there are fewer cues to
drink than in hot summer weather — and this makes us even more
vulnerable to illness. “With the drier air inside and out, winter can be
particularly challenging to stay hydrated.”
Hyman recommends making soups and broths from scratch with fresh vegetables when you begin to feel sick. Also on his list: herbal teas with immunity-boosting ingredients such as ginger and echinacea. To prevent feeling run down in the first place, turn to the old standbys: eating well, getting enough sleep, and drinking plenty of water.
Treating the Common Cold
While mostly harmless, a cold packs a multi-symptom punch and lingers
like an annoying house guest. Rest, whole foods, and plenty of fluids
can help nudge a cold out the door, but here are some additional tips
for relief from Mark Hyman, MD.
Symptom: Runny nose and congestion
Remedy: Daily saline flush
For thousands of years, people in India have used small neti pots
filled with saltwater to rinse the nasal passages. Today, experts at New
York City’s Mount Sinai Hospital recommend saline-rinse treatments for
sinusitis sufferers, and studies show that daily saline rinsing helps
ease sinus woes.
“Flushing your sinuses with mild saltwater keeps
mucous membranes moist, which protects you from microbes,” says Hyman.
“Use a neti pot at home, or easy-to-carry plastic bottles that come with
saline packets when traveling or even at the office.” The FDA
recommends filtered water, as tap water has in rare instances caused
serious microbial infections.
Drugstore decongestants can raise
blood pressure, and conventional nasal sprays may cause dependency, but
saline rinsing has no major contraindications.
Symptom: Sore throat
Remedy: Hot tea, followed by echinacea and goldenseal
Hot tea or hot water with lemon and honey are almost always the ticket
to instant relief from acute sore-throat pain. Certain herbs also have
proven healing powers. Native Americans used the flowering echinacea
plant for more than 400 years as a general cure-all, and Hyman
prescribes it for sore throats and other cold symptoms.
Echinacea is often best used in combination with other herbs, he says. He suggests seeking out formulas that include various herbs with “broad-spectrum antimicrobial or immune-enhancing effects,” such as astragalus, green-tea extract, elderberry, andrographis, and goldenseal, combined with echinacea.
Check with your physician to learn if any of your medications may be contraindicated by these herbs.
Symptom: Cough
Remedy: Sauna or steam treatments
For relief from hacking, “going for a nice sauna or steam is helpful.”
says Hyman. Saunas have been used for rituals, relaxation, and healing
for millennia. A 2017 study found that taking a sauna twice weekly helps
ward off pneumonia, and Austrian researchers discovered that people who
take saunas regularly contract fewer colds.
If you don’t have
access to a sauna or steam room, no worries. Just inhaling steamy air in
the shower is beneficial. Or try this at-home treatment: Fill a bowl
with hot water, add a few drops of eucalyptus oil, and drape a towel
over your head as you lower it over the bowl. Then, keeping your eyes
closed, breathe in the soothing vapors