• Lifestyle

Natural remedies that can help with everyday ailments

• 1 Day Ago

When a headache strikes, a cold leaves you congested or an upset stomach disrupts your day, reaching for a home remedy may seem like the simplest solution. Many traditional remedies have been used for generations, but not all have convincing scientific evidence behind them.

The good news is that several inexpensive, everyday options can help relieve symptoms. The key is knowing what they can realistically do, and recognising when home treatment is not enough.

1. Honey for coughs and sore throats

Honey is one of the better-known natural remedies for a cough, particularly when a cold or respiratory infection leaves the throat feeling scratchy. Research suggests it can help ease coughing, especially in children older than one year, although it does not cure the underlying infection.

Try stirring one or two teaspoons of honey into a mug of warm water or tea. A squeeze of lemon can add flavour, while the warm drink helps keep the throat moist.

Safety tip: Never give honey to babies younger than 12 months because of the risk of infant botulism. Seek medical advice if a cough is severe, persistent or accompanied by difficulty breathing or chest pain.

2. Salt water for a sore throat

A sore throat often accompanies a cold and usually improves within about a week. Gargling with warm salt water can help soothe irritation and discomfort.

Dissolve half a teaspoon of salt in a glass of warm water, gargle and spit it out. Repeat as needed. Drinking enough fluids, resting and avoiding smoke can also help. Salt-water gargles are not suitable for young children who may swallow the mixture.

Although this remedy may ease discomfort, it does not treat every possible cause of a sore throat. A high fever, difficulty swallowing or symptoms that worsen rather than improve warrant medical assessment.

3. Saline for a blocked nose

A stuffy nose can make sleeping and breathing comfortably difficult during a cold. Saline nasal sprays or drops help moisten the nasal passages and loosen mucus, providing symptom relief without relying on herbal products.

Ready-made saline sprays are convenient and can be used according to the product instructions. Nasal rinsing devices may also help some people, particularly those with sinus symptoms.

If you use a nasal irrigation device, never fill it with untreated tap water. Use sterile or distilled water, or water that has been boiled and allowed to cool, as recommended by health authorities. Clean the device properly after use.

4. Ginger for nausea

Ginger has been studied for several types of nausea and vomiting. Evidence suggests it may help with nausea associated with pregnancy, although results vary depending on the condition and preparation used. It is less clear whether ginger reliably prevents motion sickness.

For a simple drink, add a few thin slices of fresh ginger to hot water and allow it to steep before drinking. Start with a small amount if you are sensitive to strong flavours.

Take note that ginger can cause heartburn, stomach discomfort or diarrhoea in some people. If you are pregnant, take regular medication or have a medical condition, check with a healthcare professional before using concentrated ginger supplements.

Persistent vomiting, severe abdominal pain or signs of dehydration need medical attention.

5. Peppermint oil for IBS

Peppermint is widely used for digestive complaints, but the evidence differs between peppermint tea and concentrated peppermint oil. Research suggests that specially formulated, enteric-coated peppermint oil capsules may ease abdominal pain and other symptoms of irritable bowel syndrome (IBS) in some adults. Evidence for peppermint leaves alone is limited.

Peppermint tea may be a comforting drink, but it should not be confused with a clinically studied medicinal preparation. Peppermint oil can cause heartburn or indigestion and may worsen reflux, so it is not suitable for everyone.

People with persistent bowel changes, unexplained weight loss, blood in their stools or new and severe abdominal pain should seek medical advice rather than assuming they have IBS.

6. Fibre and fluids for constipation

Constipation is often associated with hard stools, straining or passing stools less frequently than usual. For many people, gradually increasing dietary fibre and drinking enough fluids can help improve bowel regularity.

Good sources of fibre include oats, wholegrain bread, beans, lentils, vegetables, fruit and seeds. Prunes are another option because they contain fibre and naturally occurring substances that can help draw water into the bowel.

Increase fibre gradually to reduce bloating, and maintain adequate fluid intake, particularly in hot weather. Regular physical activity may also help support bowel function. However, sudden constipation accompanied by severe abdominal pain, vomiting, marked swelling or an inability to pass wind needs urgent medical assessment.

7. Rest and fluids for the common cold

There is no home remedy that reliably cures the common cold overnight. Most colds improve on their own, and treatment focuses on making the symptoms more manageable while the body recovers.

Rest, adequate fluids and nutritious meals support recovery. Warm drinks can soothe an irritated throat, while a comfortable room and sufficient sleep may make it easier to cope with congestion and fatigue. A warm shower may provide temporary relief from a blocked nose.

Evidence for many popular herbal cold remedies, including echinacea and garlic supplements, remains inconsistent. Vitamin C supplements do not reliably prevent colds in most people, and high doses are not necessarily better.

If symptoms become severe, breathing becomes difficult, chest pain develops or a fever persists, seek medical advice. People at higher risk of complications should seek guidance early if they suspect influenza or another significant respiratory infection.

Natural does not always mean safe

Home remedies can offer affordable relief, but they are not substitutes for diagnosis or necessary treatment. A product described as natural can still cause side effects, trigger allergies or interact with prescription medicines. Supplements may also vary in quality and strength.

Pregnant or breastfeeding women, children, older adults and people with chronic conditions should take particular care with herbal preparations and concentrated supplements. Ask a pharmacist or healthcare professional before trying a remedy if you are unsure whether it is appropriate.

Most importantly, do not delay medical care for severe, unusual or worsening symptoms. The best approach is to use remedies with credible evidence for the symptom in question, follow safety guidance and seek professional help when needed.

Medical disclaimer: This article is intended for general information only and does not replace professional medical advice, diagnosis or treatment. Natural remedies may not be suitable for everyone and can cause side effects or interact with medication. Always consult a qualified healthcare professional or pharmacist if you are unsure about a remedy, particularly if you are pregnant, breastfeeding, treating a child or managing an existing medical condition. Seek prompt medical attention for severe, persistent or worsening symptoms. Never delay or discontinue prescribed treatment in favour of a natural remedy.

Sources: www.nhs.uk & www.nccih.nih.gov