When many people become sick, their first thought is to seek treatment from their doctor or take an over the counter medication. While this may be a wise option, it’s not the only option. In this article, we discuss the top five at-home remedies in your cupboard.

Home remedies tend to be unproven and often compared to folk medicine. Also known as Complementary and Alternative Medicine (CAM), it is estimated that 36% of Americans 18 and over have used or are currently using home remedies to treat a variety of ailments, with over 80% of German residents using them. ¹

Top Home Remedies

Here we cover some "at-home" natural remedies for insomnia, anxiety, stress, acne, digestive issues, and even colds!

Insomnia

A study by the American Sleep Association found that 30% of adults have had short term insomnia, while 10% of adults suffer from chronic insomnia. Individuals who experience any of the following symptoms a few nights per week in the past year may be suffering from insomnia:

• Difficulty falling asleep
• Waking up frequently throughout the night
• Waking up too early and not able to fall back asleep
• Waking up feeling unrefreshed

The following home remedies may help with sleep disorders:

Magnesium. Magnesium is a mineral that is often used to help relieve stress. It has also been used as a muscle relaxer. Studies indicate dietary magnesium consumption could help improve insomnia symptoms. ²

Melatonin. Produced by the pineal gland in the brain, melatonin is produced naturally to regulate sleep. Preliminary studies on individuals with a primary sleep disorder indicate melatonin can improve sleep efficiency in normal sleepers and decrease sleep onset latency. ³

Anxiety and Stress

Anxiety is often described as feelings of worry, fear or uneasiness, which could lead to physical effects such as dry mouth, dizziness, upset stomach or nausea. On the other hand, stress has been linked to mental strain, muscle tension, and emotional unease. Common effects of stress include low energy, headaches, upset stomach, elevated blood pressure, chest pain, insomnia and many others.

Home remedies for stress and anxiety include the following:

Laughter. Laughing can help distract a person from negative thoughts and feelings. It can also help increase the flow of oxygen to the heart and brain as well decrease feelings of pain and discomfort. Studies on laughter indicate it can decrease levels of epinephrine, cortisol, growth hormone, which can help decrease the effects of stress. ⁴

GABA. Gamma-aminobutyric acid (GABA) is an amino acid that occurs naturally in the body. GABA functions as a neurotransmitter in the brain, blocking and inhibiting certain signals while decreasing activity in the nervous system. These actions can help a person deal with feelings of stress, anxiety and fear. Low levels of GABA could be caused by chronic stress, poor diet or genetics. Symptoms of a GABA deficiency can include the following:

• Headaches
• Cognitive impairment
• Addiction to alcohol or drugs
• Neurological disorders
• Easily agitated
• Sensitive to bright light/loud noises
• Anxiety or feelings of being overwhelmed

Top Food Sources of GABA include the following:

Fermented Foods	Nuts	Beans	Veggies	Grains	Fruits	Fish
Yogurt	Walnuts	Fava	Spinach	Buckwheat	Berries	Shrimp
Kefir	Almonds	Lentils	Broccoli	Sprouted grains	Oranges	Halibut
Tempeh	Sunflower seeds	Soybeans	Tomatoes	Brown rice	Lemons/limes
Sauerkraut	Chestnuts	Adzuki beans	Sweet potatoes

Exercise. Exercise stimulates the production of endorphins, which can help reduce stress. Exercises that increase the heart rate (such as dancing, jogging, cycling and swimming) release endorphins, which are also known as the “feel-good chemical.”

Aromatherapy. Also known as essential oil therapy, aromatherapy consists of using natural plant extracts in an effort to achieve good health and improve overall well-being. A study on percutaneous coronary intervention (PCI) patients found that aromatherapy was useful in reducing their anxiety levels and improving sleep quality. ⁵

Digestive Issues

The digestive system’s function is to take in food and use it to keep the body healthy. It’s also responsible for removing it from the body. The following organs are part of the digestive system:

• Mouth
• Stomach
• Esophagus
• Liver
• Gallbladder
• Pancreas
• Salivary glands
• Small intestine
• Colon
• Rectum

Common digestive issues include gas, constipation, and heartburn. Popular home remedies for the digestive system include the following:

Drink water. Dehydration or not drinking enough water can increase the risk of constipation. The average person needs 8 glasses of water per day. 

Increase fiber intake. Fiber helps keep the digestive system healthy and functioning smoothly. A sufficient intake of fiber keeps bowel movements regular as well. The average person needs 25-30 grams of fiber per day, but most people only consume 15 grams daily. The following foods and spices are high in fiber: 

Fruits	Veggies	Breads & Grains	Beans & Legumes	Nuts	Spices
Oranges	Carrots	Dark Rye	White	Almonds	Cinnamon
Apples	Broccoli	Cracked Wheat	Navy	Pistachios	Sage
Mangoes	Spinach	Pumpernickel	Kidney	Sunflower seeds	Paprika
Strawberries	Potatoes	Rice (Brown, wild)	Garbanzo	Walnuts	Black pepper
Raspberries	Collard greens	Barley	Peas	Peanuts	Cloves

Eat whole foods. Decreased consumption of processed foods, refined carbs, artificial flavors and colors, glucose, and trans-fats could ease digestive issues.

Colds and Flu

Affecting more than 3 million people annually, influenza targets the throat, nose and lungs. Pregnant women, young children, the elderly, and individuals with weak immune systems or chronic diseases are considered “high risk.” Immediate medical attention should be sought if anyone in these categories exhibit flu symptoms or believe they have the flu.

The common cold is another viral infection that affects the nose and throat, but is not as severe as the flu. Both the common cold and flu are viruses that have to run their course. Colds are less severe and tend to go away on their own after several days. 

Home remedies for the flu and the common cold include the following:

Antiviral foods and spices. Many foods and spices have antiviral properties, which allow them to kill viruses or diminish their ability to reproduce or multiply.

• Ginger. Ginger has been used for thousands of years for its preventative effects. The gingerols and zingerone in ginger have been shown to prevent viruses from entering host cells and limit viruses from replicating.
• Garlic. Garlic is a natural antibiotic, having antiviral, antifungal and antibacterial properties. A study using test subjects found those who were given garlic supplements were less likely to catch a cold than those given a placebo. ⁶
• Honey. Raw honey has been used to treat colds, coughs, and bacterial infections for centuries. Studies are ongoing, but preliminary tests on honey (and manuka honey) found it to have “potent inhibitory activity” against the influenza virus. ⁷
• Lemon. Lemon is rich in vitamin C, which is often used to treat the common cold as a supplement. It is also used as a sore throat remedy when mixed with honey. Lemons are also antibacterial and antiviral, which could help decrease the duration of colds.

Saltwater. Gargling with salt water could help prevent or limit the severity of upper respiratory infections.

Humidity. The influenza virus tends to spread easier in drier environments. Increased humidity could reduce nasal inflammation, while simultaneously decreasing a person’s exposure to the flu.

Acne

Acne is one of the most common skin conditions. While the majority of those affected are teenagers, people of all ages can suffer from breakouts. On average, acne is topical, affecting the surface layer of the skin. (This typically consists of whiteheads and blackheads). Other types of acne (such as cystic acne) are more severe, affecting deeper layers of the skin.

Treating acne can be done one of two ways: either by food consumption or applying to the skin directly.

Skin applications:

• Aloe vera. Aloe vera is both antibacterial and anti-inflammatory. This combination works to potentially reduce acne and breakouts.
• Honey. Raw, unfiltered honey contains antioxidants, substances that could slow down damage to cells caused by free radicals, or prevent them altogether.
• Green tea. Green tea contains the antioxidant catechins, which help the body break down waste products and chemicals that damage healthy cells. Studies indicate tea polyphenols applied topically may be useful in reducing sebum production and the treatment of acne. ⁸
• Coconut oil. The anti-inflammatory and antibacterial compounds in coconut oil may help reduce bacteria causing acne, as well as reduce redness and swelling.

Best Foods For Acne

In addition to drinking water, the following are believed to improve skin health:

• Probiotics: Cultured veggies, Keifer
• Vitamin A foods. Kale, spinach, potatoes, carrots
• High fiber foods. Fruit, nuts, seeds, oatmeal, veggies
• Liver supporting foods. Apples, pears, broccoli, cauliflower
• Omega 3 foods. Wild fish, organic meats, and free-range eggs

Worst Foods For Acne

• Processed foods. Snack foods, junk food
• Sugar. Candies, soda, energy drinks, desserts
• Caffeine. Caffeinated sodas, coffees and teas
• Chocolate. White and milk chocolate
• Fried and fast foods.
• Conventional dairy products.

Home Remedy Products

In addition to the natural remedies listed, there are many natural products and supplements available that don’t contain artificial ingredients:

Systemic Formulas: #427 - DReM - Sleep Aid 

DReM - Sleep Aid offers the following benefits:

• Assists in providing restful and relaxing sleep
• Contains melatonin, tryptophan, B vitamins, and other nutrients
• Helps maintain a balanced mood

Magnesium - (2oz)

In addition to being used as a muscle relaxant, magnesium plays a pivotal role in the human body, being involved in over 300 enzymes. Magnesium - (2oz) comes in liquid form, which increases its absorption efficiency. In addition to replenishing good minerals, Magnesium - (2oz) simultaneously removes bad minerals from the body. 

DesBio-GABA- 1 oz

Gamma-aminobutyric acid (GABA) is an amino acid that occurs naturally in the body. GABA functions as a neurotransmitter in the brain, blocking and inhibiting certain signals while decreasing activity in the nervous system. DesBio- Gaba provides the body with GABA, helping to reduce anxiety and improve sleep quality naturally.

Systemic Formulas: #131 - FBR - Fibers For Intestinal Health

Fibers For Intestinal Health is designed to provide nourishment and support to the digestive system. It also helps eliminate toxins through an array of products including herbs, sprouts herbs and both soluble and insoluble fibers. 

Simple Life Mom - Acne Detox Soap 4oz.

Simple Life Mom - Acne Detox Soap is homemade and made from scratch. It contains charcoal, Tea Tree Essential oil, olive oil, coconut oil and other healthy ingredients with cleansing properties. Simple Life Mom - Acne Detox Soap does not contain any dyes, man-made perfumes, fragrance oil or dyes, making it an ideal cleanser for those with sensitive skin.

Conclusion

While going to the doctor for treatment of various health issues is a wise decision, it doesn’t have to be the only decision. There are many natural health remedies available that may provide the relief a person needs. Give natural remedies a try. Your body might thank you.

References:

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2. Cao Y, Zhen S, Taylor AW, Appleton S, Atlantis E, Shi Z. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients. 2018 Sep 21;10(10):1354. doi: 10.3390/nu10101354. [PMID: 30248967]; PMCID: PMC6212970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/

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5. Cho MY, Min ES, Hur MH, (et al); Effects Of Aromatherapy On The Anxiety, Vital Signs, And Sleep Quality Of Percutaneous Coronary Intervention Patients In Intensive Care Units. Evid Based Complement Alternat Med. 2013;2013:381381. doi: 10.1155/2013/381381. Epub 2013 Feb 17. [PMID: 23476690; PMCID]: PMC3588400.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588400/

6. P Josling Preventing the Common Cold With a Garlic Supplement: A Double-Blind, Placebo-Controlled Survey. Adv Ther Jul-Aug 2001;18(4):189-93. [PMID: 11697022]; doi: 10.1007/BF02850113.https://pubmed.ncbi.nlm.nih.gov/11697022/

7. Ken Watanabe 1, Ratika Rahmasari 1, Ayaka Matsunaga (et al). Anti-influenza Viral Effects of Honey in Vitro: Potent High Activity of Manuka Honey. Arch Med Res. 2014 Jul;45(5):359-65. [PMID: 24880005] doi: 10.1016/j.arcmed.2014.05.006. Epub 2014 May 29.https://pubmed.ncbi.nlm.nih.gov/24880005/

8. Saric S, Notay M, Sivamani RK. Green Tea and Other Tea Polyphenols: Effects on Sebum Production and Acne Vulgaris. Antioxidants (Basel). 2016 Dec 29;6(1):2. doi: 10.3390/antiox6010002. [PMID: 28036057]; PMCID: PMC5384166.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384166/