Holistic healing

Natural remedies for common ailments

Discover natural remedies for common health complaints to keep you feeling your best all year round!

Chances are you’ve already used a home remedy at some point: apple cider vinegar for its antifungal properties; local honey and lemon to soothe a sore throat; gargling and rinsing your mouth with a teaspoon of salt and warm water to relieve strep throat or toothache; or using lavender as a gentle and effective natural sleeping aid. But if you want to become even more savvy about natural home remedies, this is the guide for you. We’ve rounded up our favourite natural remedies for common ailments, but remember, you should always see a doctor for medical advice.

Natural remedies for sinus infections, asthma and the common cold

Stay hydrated

Drinking water as soon as you wake up is a great way to start your day. “Water helps to flush the lymphatic system that transports lymph (a fluid that contains infection-fighting white blood cells) throughout your body,” says Dr Jenna Macciochi. The lymphatic system is an open network of vessels that help maintain the body’s water balance and is responsible for removing waste products collected by your cells.

Take supplements

Supporting your immune system with supplements, specifically zinc and vitamin C, are all natural cold remedies and can help decrease the longevity of a bunged up nose or other flu symptoms. Other supplements worth considering are cod liver oil and vitamin D. These will help increase the body’s ability to fight inflammation naturally while reducing the chances of developing a weak immune system.

Eat a healthy breakfast

Maintaining a healthy eating lifestyle is the simplest way to take charge of your immune function. If you’re struggling to find a healthy breakfast, look no further than this mouth-watering vegan-friendly recipe from Live Green and Good. With creamy avocado, this filling recipe is sure to become a morning staple.

Make a broth

Packed with infection-fighting powers, a good old chicken soup or broth is a common natural flu remedy. Why not try this nutritious chicken broth from BBC Food? Medical herbalist Katherine Bellchambers recommends adding turmeric and astragalus root for an extra health kick, and washing it down with a warming mug of green tea to boost antioxidant activity.

Drink fresh ginger tea

Ginger is a traditional natural remedy for a sore throat and can be added to boiling water with garlic or honey. You can also cook with it for a natural immunity boost, plus it helps to fight nausea and is a natural remedy for constipation.

Eat colourful foods

Eating colourful foods such as beetroot, vegetable sprouts, nuts, seeds and protein can help boost your immunity. But if this salad from Live Green and Good isn’t to your taste, Dr Jenna suggests consuming plant fibres from a variety of sources: chickpeas, beans, and root vegetables. “This cultivates a diverse microbiome and allows them to produce gut healing short-chain fatty acids,” explains Dr Jenna.

Take regular exercise

Regular exercise, such as a brisk 45-minute walk, can help your body fight off infection. “Daily exercise benefits the immune system because it helps pump lymphatic fluid around your body and reduces stress.” says Dr Jenna. And if you’re feeling stressed, the immune system’s ability to fight off antigens is reduced.

Increase your vitamin D levels

Known as the ‘sunshine vitamin’, vitamin D forms in your body when you’re exposed to UV rays and plays a key role in modulating innate immunity. But having enough exposure can be a little tricky during the winter months, so you may want to consider taking a supplement.

Allow yourself to relax

When your body is fighting a cold or flu it needs time to recover and relax. Adding a handful of epsom salt to a warm bath relaxes tired muscles and is a wonderful natural sleep remedy because it helps trigger sleep hormones such as melatonin.

A natural remedy for chest infections

“Chest infections are mainly caused by bacteria or viruses which are prevalent in our atmosphere,” says leading pharmacist Marvin Munzu from Jakemans. The symptoms include a chesty cough, yellow and green mucus, wheezing, shortness of breath, chest pain and a fever above 38˚C.
Inhaling the steam from a hot bowl of water is a great natural remedy for chest infections, and will help clear blocked airways and relieve the feeling of congestion. If you’re looking to increase the effect, try adding menthol or eucalyptus essential oils to the water.
Consuming fruit and vegetables that contain vitamin C has been proven to boost your immune system and speed up recovery for coughs and sore throats.
A menthol cough confectionery – a natural remedy for sore throats – such as Jakemans, can help soothe the discomfort of a sore throat. Each Jakemans sweet is bursting with menthol, which releases natural vapours to help keep airways clear.

Natural remedies for headache

If you suffer from headaches, you’re not alone. Data from the World Health Organisation shows that 50 percent of the global adult population experiences headaches, with 30 percent suffering migraines. Fortunately, there are proven ways to get relief. And while your instinct may be to head to the pharmacist, perhaps reconsider, because the cure to relieving headache pain could be lurking in your home.

DIY massage

Yes, you really can massage away a migraine and all types of headaches – and you don’t need to pay an expert for the luxury. “Rubbing the temples can help to relieve tension headaches,” says Dr Marilyn Glenville, nutritionist and author of The Natural Health Bible for Women. “A neck and shoulder massage should also help.” Use a blend of relaxing essential oils to enhance the benefits of this natural treatment.

Try aromatherapy

Aromatherapy can make a great headache cure. We recommend chamomile, lavender, rosemary, eucalyptus and sandalwood. Lavender is an anti-inflammatory and chamomile is well-known to ease pains. To ease your headache, make a compress by putting four to six drops of oil into water. Use a cloth to soak up the water, wring it out and then place the compress on the afflicted area.

Hot and cold therapy

“Putting an ice pack on the pain can reduce the blood flow, which allows the muscles to relax,” explains Dr Glenville. “However, it has been found that the side of the head affected by the pain seems to be cooler than the other. In this instance, heat may be more useful. You’ll need to experiment with each of these to find out which is more useful for your individual symptoms.” Interestingly, some migraine sufferers feel better after a warm bath. Try having one with your chosen essential oil!

Try a magnesium supplement

If stress is giving you a headache, magnesium supplementation can help. “Magnesium is helpful if stress is causing the headache,” reveals Dr Glenville. “It’s a muscle relaxant, and a magnesium deficiency can cause blood vessels to go into spasms. Ensuring good levels of magnesium is important for prevention. Taking magnesium daily has been shown to help not only the intensity but also the duration of menstrual migraines.” Foods that are high in magnesium include greens, nuts, seeds and seafood.

Natural remedies for PMS

Get to the bottom of your symptoms

There are a number of factors that could be causing PMS, including low blood sugar levels, essential fatty acid deficiency, hormone imbalance (such as excessive oestrogen levels), a deficiency of B vitamins and/or magnesium and excessive stress. To find the best holistic PMS remedy for you, we advise you get tested by a qualified naturopath or nutritionist. Alternatively, visit your GP to get tested for an underlying condition such as a thyroid disorder, endometriosis and Polycystic Ovary Syndrome (PCOS).

Stabilise your blood sugar

To stabilise blood sugar levels and reduce common symptoms of PMS including cravings, tiredness and mood swings, you should try to minimise your regular intake of refined carbohydrates, such as white bread, pasta, cakes and biscuits, caffeine and bad fats (hydrogenated oils, fried food and trans fats), and avoid refined sugar.

Eat to beat the pain

Certain foods contribute towards inflammation and pain, such as dairy products, saturated animal fats (red meat and non-free-range chicken) and trans fats. Processed and salty foods worsen symptoms such as water retention, cramping, and pain, so these are best avoided. Instead, eat plenty of fresh vegetables, oily fish (mackerel and sardines), whole grains and magnesium-rich foods such as green leafy vegetables, avocados, apples and brown rice.

Try a liver and bowel detox

PMS can be alleviated through a liver and bowel cleanse, as these are the body’s two main channels for the elimination of excess oestrogen. A sluggish liver will lead to hormone waste products being recirculated in the bloodstream, contributing to the hormone imbalance, which causes PMS. If you’re looking for a great holistic PMS remedy that helps kickstart the liver, drink a mug of hot water with lemon first thing in the morning – it’s also a natural remedy for indigestion. To help cleanse the bowel, drink lots of water and eat plenty of fibre. Try eating two tablespoons of ground flaxseeds, which are a good source of omega 3.

Take probiotic supplements

Another holistic PMS remedy? Take a probiotic supplement to support good gut flora, which in turn helps the breakdown of oestrogen. Other specific nutrients can be useful for certain symptoms. A calcium, magnesium and vitamin D3 supplement for example can help reduce cramping pain and a vitamin B complex can help support production of the brain’s happy chemicals, such as dopamine and serotonin, to help with mood swings.

Practise stress management

Too much stress creates an increased demand on our adrenal glands, leading to ‘adrenal fatigue’. This can cause the body’s ability to release the appropriate hormones to deal with the stress to become compromised. Because our ovaries are connected to the adrenals, a stressed adrenal gland can lead to stressed ovaries, which can cause PMS. Exercise releases endorphins and can alleviate cramps and back pain, making it a great holistic PMS remedy.

Natural remedies for cystitis and thrush

To help eliminate thrush and cystitis naturally, you need to start by focusing on a few specific dietary changes, such as avoiding sugar. You can also try adding a few drops of tea tree oil to your bath for a soothing treatment. If you’re prone to the condition, it can be used on a preventative basis.
Be aware that it is common to mistake thrush for bacterial vaginosis – thrush is a fungal infection, whereas BV is a bacterial infection which can occur when there’s a change in pH level in the vagina.
Causes of non-bacterial cystitis include chemical irritants, such as soaps and bubble baths, swimming pool chlorine and not drinking enough water. A great natural remedy for cystitis, aside from cranberry juice, is barley water: simply boil 40 grams of whole barley in 1.2 litres of water, boil and simmer for 20 minutes. Add a slice of lemon or the juice of one lemon and simmer for a further 10 minutes. Allow to cool, then sip the water throughout the day.

Natural remedies for eczema

Eczema is one of the most common skin conditions in the UK, affecting a whopping 20 percent of children and 10 percent of adults. According to the National Eczema Society, diagnosed cases of eczema have trebled in the last 30 years, and those figures look set to rise. So what can we do to heal this pesky skin problem? Here are some of our favourite natural remedies for eczema.

Load up on essential fatty acids

A diet rich in omega 3 can help reduce signs of eczema and feed your skin with essential oils to keep it from drying out. Salmon and mackerel are great sources of essential fats. Looking for a delicious fish recipe? Try this simple Harissa Salmon Traybake from Madeleine Shaw.

Look after your scalp

Eczema can strike all over the body, including your scalp, causing inflamed, itchy, dry skin. Try Odylique’s Gentle Herb Shampoo. Bursting with organic herbal ingredients and coconut oil, it’s the perfect natural remedy for an itchy scalp. Soil Association-approved and bursting with organic herbal ingredients, this shampoo is a natural remedy for dandruff and can help soothe symptoms. Alternatively, if you’re battling with dandruff, try this anti-dandruff shampoo from Earth Kind.

Try anti-inflammatory oils

The natural anti-inflammatory properties of primrose oil makes it a wonderful natural remedy for eczema and dry skin. The essential oils of lavender and geranium have also been claimed to soothe and help heal skin associated with eczema. Apply to the area and leave to soak into the skin – don’t be tempted to dab away the excess with a towel or cotton ball as this can cause further irritation.

Boost your intake of probiotics

Probiotics support gut and immune health which in turn can improve the cause of eczema. Looking for a way to up your intake? Try Probiotic Goats Milk Kefir from Chuckling Goat.

Apply almond oil

Almond oil has been used as a natural remedy for eczema since ancient times. When eczema strikes on the face, try a soothing moisturiser enriched with almond oil and other natural, fragrance-free ingredients.

Go with jojoba oil

Jojoba oil penetrates our skin’s molecular structure and is very similar to sebum, an oil which our skin naturally produces, making it a great relief for sufferers. Composed of long-chain fatty acids, it’s incredibly moisturising. Apply three times a day to affected areas.

Natural remedies for hayfever

Vitamin C

Vitamin C is a great natural remedy for hayfever thanks to its natural antihistamine properties, meaning it can lower histamine levels and mitigate allergic reactions and symptoms. So, make sure you consume plenty of vitamin C-rich foods such as tropical fruits, citrus fruits, broccoli, cauliflower, and berries.

Carrots

Carrots are high in beta carotene: this important nutrient helps keep the respiratory tract mucous membranes healthy and therefore less sensitive to airborne allergens such as pollen.

Garlic

Garlic is a good source of quercetin; a flavonoid and potent antioxidant that regulates the mast cells’ production of histamine.

Ginger

This warming spice is a great natural decongestant. Either add it freshly grated to your meals, or drink as an infusion.

Oily fish

“Oily fish, such as sardines, salmon and mackerel, are rich in the anti-inflammatory omega-3 oils which can help reduce the production of inflammatory chemicals,” says nutritional health expert, Marilyn Glenville. As a natural remedy for hayfever, aim to eat a couple of portions per week to help ease your symptoms.

Turmeric

This super-antioxidant spice contains anti-allergenic, anti-inflammatory and natural decongestant properties. It also helps prevent the release of histamine, so why not try this Golden Milk recipe by Jasmine Hemsley?

Natural remedies for bloating, stomach pain and IBS

Lycopodium clavatum

This can be a natural remedy for trapped wind, and is well-suited to people with Irritable Bowel Syndrome and food intolerances to items such as onions, oysters, cabbage and beans. The pains are worse in the evening and are relieved by passing wind. When the inflamed digestive tract struggles to get enough nutrition from food, there can be a feeling of fullness or bloating in the abdomen. Lycopdium clavatum can ease these sensations.

Carbo veg

Ready to beat the bloat? Well-suited to older people, carbo veg is a great natural remedy for bloating, or for those suffering from general fatigue with stomach pains and cramps after eating. You could also try avoiding butter, fats and rich foods. This not only reduces belching and indigestion, it’s also a natural remedy for heartburn.