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Home Remedies

Hot Soup

Chicken soup or warm broth are great choices to eat when you have a cold or sore throat. Chicken soup also helps to clear out mucus! Simply warm the soup in a pan on the stove or pour into a microwave safe bowl and heat it up.

Hot Tea

Consuming hot tea helps to relieve sore throats, especially teas that contain licorice root or peppermint.

Warm Salt Water

Gargling with warm salt water is very beneficial for colds/flu/sore throats, it helps to wash away mucus alleviate inflammation. Simply dissolve ¼ teaspoon salt in 1 cup warm water and take a sip, without swallowing. Gargle the water for 15-30 seconds, then spit it out in the sink. Repeat as needed.

Steam

Take a hot shower–the shower produces steam that helps to thin mucus and the hot water can help relieve soreness.

Neti Pot/Saline Flush

These devices help to clear out mucus and moisten dry respiratory membranes. You can find these devices/kits at drug stores and most grocery stores. They come with step by step instructions, but if you are unsure how to use them or if you have never used them before, you can ask a pharmacist for further instructions/demonstration.

Hydration

Drinking plenty of water and fluids to keep your body hydrated when you have a cold is very important. Make sure you are getting enough fluid for your body’s needs so that it can heal and get better.

Handwashing

This is one of the most important things to remember! Washing your hands for 20-30 seconds with soap and warm water helps to prevent the spread of colds/flu and keeps you healthy!

Rest

Your body is working hard to fight off your cold or flu, and making sure you are getting plenty of rest and sleep is important.

Lozenges and Hard Candy

These help to moisten and relieve a sore throat and come in a variety of flavors and kinds.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

Ginger

Ginger contains natural properties that relieve nausea and inflammation, and is thought to work primarily in the stomach. Drinking fluids that contain ginger (tea, ginger ale, etc.) can help to soothe an upset tummy.

Simple Bland Diet

A diet consisting of simple and bland foods (think BRAT diet: Bananas, Rice, Applesauce, Toast) can help let your tummy rest and prevent further irritation. Limit your intake of spices/spicy food and milk, as these can aggravate your symptoms.

Hot Pad

Placing a hot pad on your tummy may help to alleviate any pain and relax your muscles.

Peppermint

Peppermint, much like ginger, is very soothing to the tummy. Drinking a cup of peppermint tea, sucking on some peppermint mints, or even chewing peppermint gum can help an upset tummy.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

Fish Oil

Taking a fish oil supplement after exercising has been shown to reduce and relieve sore muscles through increasing blood flow to muscles and reducing inflammation.

Epsom Salt Baths

Sprinkle 1-2 cups Epsom salt in a warm bath. Soak for a minimum of 12 minutes to help relieve sore muscles.

Warm/Cold Compress

Apply a cold compress (bag of ice or frozen veggies wrapped in a towel) to your sore muscles to help reduce inflammation and relieve soreness. Apply a warm compress to your sore muscles to relieve soreness and loosen up your muscles.

Massage/Rolling Out

Utilizing a foam roller to massage your muscles is an excellent way to relieve sore muscles and help improve performance.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

Hydration

Make sure you are hydrating your body and getting plenty of water can help to relieve constipation and make stool easier to pass.

Prune Juice

Consuming prune juice when you feel constipated can help lead to relief, as prune juice is a natural laxative.

Fiber

Fiber helps to soften and make them easier to pass. Making sure you are incorporating fiber into your diet when you feel constipated can help lead to relief.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

Lemon and Honey ``Tea``

Mixing 1 part lemon juice: 2 parts honey in hot water creates a great “cough syrup” that helps to reduce coughing and provide relief.

Throat Lozenges and Hard Candies

Sucking on throat lozenges or hard candies can help to moisten your throat and reduce that tickle you feel that makes you want to cough.

Hot Tea

Sipping on hot tea can help to soothe your throat and relieve any soreness. Teas containing peppermint or licorice are especially beneficial in helping to eliminate coughs.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

Melatonin

Taking a melatonin supplement when you are having trouble sleeping can help your body get to sleep so you can get a good night’s rest. Be aware of not becoming reliant on this hormone; it is produced naturally by your body and you can become dependent on it.

No Electronics

Turning off your electronics one hour before you plan on going to bed can lead to a more peaceful nights sleep and leaves you feeling more rested when you wake up.

Environment

Creating a calm, quiet, and dark environment can help facilitate (and is important) for a good night’s sleep.

Chamomile Tea

Chamomile tea is known for its calming effects. Drinking a cup of Chamomile tea before going to bed can help your body relax and fall asleep.

Warm Milk

Drinking a glass of warm milk can also help your body to relax and begin to calm down before going to sleep, leading to a better night’s rest. Adding a teaspoon of honey can also help!

Relaxation Techniques

Practicing relaxation techniques–yoga, deep breathing–can really help your body and mind to relax and unwind. Performing these before you go to bed can help lead to a better night’s rest and relieve insomnia.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.

A Home Remedy for Headaches

The common home remedy for a headache is environment. Creating a quiet, calm, and dark environment can help to relieve headaches. Giving your mind a rest, refraining from using electronics, and staying away from bright lights can help your headache to go away.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.