“It’s a good thing that people want to take an active role in their health,” says Philip Hagen, M.D., vice chair of the division of preventive medicine at the Mayo Clinic. While a search for “home remedies” may garner more than 21 million results for everything from rubbing your feet with onions and garlic for cold and flu symptoms to countless elixirs using apple cider vinegar to aid digestion, there are certain situations you should leave up to the pros.

“If you feel really horrible, have a fever, or your symptom is the outcome of something traumatic like a car accident, use common sense and go to the doctor,” Hagen says. Same goes if you have a diagnosed condition or disease, such as diabetes or cancer. See your physician before you try anything yourself.

Another concern with home remedies is that you may not be treating the correct problem, warns Mott Blair, M.D., a family physician in Wallace, North Carolina, and member of the board of directors of the American Academy of Family Physicians. “Sometimes, these remedies only treat a symptom that turns into something worse. But if you saw a doctor earlier, this could have been treated and prevented,” he says. Also, some strange-sounding remedies may prove unhealthy or potentially dangerous in the long run. Below are a few popular home remedies that doctors would like you to avoid and what to do instead.

HOME REMEDY #1: Apple cider vinegar (ACV) for a sore throat

The claim: Gargling with ACV or drinking it mixed with hot water (and often honey) soothes your throat because the acid in the vinegar kills bacteria.
Why doctors don’t buy it: “I’d consider apple cider vinegar to be too strong,” Hagen says. “It’s a fairly irritating substance, and there are other, gentler approaches.”
A better alternative: Both Hagen and Blair agree that gargling salt water is a smarter, non-irritating solution. Mix 1/2 teaspoon salt in a glass of warm water and gargle with that to alleviate your scratchy throat.

HOME REMEDY #2: Cranberry juice for a urinary tract infection (UTI)

The claim: The proanthocyanidins (PACs) in cranberries keep bacteria from binding to the walls of the bladder, preventing infection.
Why doctors don’t buy it: A review of 14 studies found little evidence to support that cranberry juice prevents UTIs. Plus, once you start experiencing the symptoms of a UTI—burning, fever, and/or frequent urination—you probably have an infection, Blair says. “If you don’t see a doctor to get medication, you risk having the infection travel up into your kidneys, which can lead to a kidney infection.”
A better alternative: Don’t wait. See your doctor asap to get antibiotics, Blair says.

HOME REMEDY #3: Using yogurt internally for a yeast infection

The claim: Dip a tampon in yogurt and leave it in for four hours or up to overnight. The good bacteria in the yogurt will kill the yeast and encourage more good bacteria to grow. Some also report that the cold yogurt is soothing.
Why doctors don’t buy it: Any kind of douching can change the pH in your vagina, which is usually asking for an infection.
A better alternative: Feel free to use yogurt as intended and eat it, or take a probiotic supplement if you want the benefits of good bacteria. But if you have a yeast infection, you should always see your doctor, Hagen says.

Related: When Are Antibiotics Actually Necessary?

HOME REMEDY #4: Olive oil for ear pain

The claim: Polyphenols in olive oil are antibacterial and antiviral, and they can help decrease inflammation caused by an ear infection.
Why doctors don’t buy it: “When your ear is infected, oftentimes the middle ear swells up, casing pressure on the ear drum. Oil might reduce that pressure and the pain, but you’re treating the symptoms, not the problem—the infection,” Blair says.
A better alternative: For ear pain, try OTC drops as long as you don’t have a fever, Hagen recommends. If you do have a fever or there’s any drainage or change in hearing, see your doctor.

HOME REMEDY #5: Whiskey and honey for a cough

The claim: A hot toddy will quiet your hacking by relieving congestion and soothing your throat.
Why doctors don’t buy it: “There’s always the risk of interaction if you combine alcohol and OTC or prescription drugs,” Blair says. And since many cough suppressants and pain relievers already contain alcohol or other sedatives, the cumulative effect could be dangerous.
A better alternative: Mix that honey with tea if you want a warm drink on your throat.

HOME REMEDY #6: Ginger ale for an upset stomach

The claim: Studies show that ginger is a safe and effective treatment for nausea and vomiting. Some people claim that the bubbles help, too.
Why doctors don’t buy it: Ginger ale typically contains “natural flavors,” which means it’s not clear if there’s any actual ginger in there. What is clear in most ginger ales is high fructose corn syrup—26 to 35 grams of sugars in a can, depending on your brand preferences. Plus, the carbonation may make bloating and gas worse, according to the Mayo Clinic.
A better alternative: Ginger tea. It gives you all the benefits of the root without the unnecessary calories and sugar.

HOME REMEDY #7: Hair of the dog

The claim: Drinking more alcohol will alleviate a hangover.
Why doctors don’t buy it: You’re only delaying the pain.
A better alternative: Rest, drink plenty of fluids to rehydrate, and take painkiller for your headache, Hagen says. And forget what you’ve heard about sweating out a hangover too: “You feel lousy in part because you put your body through the ringer. So doing something heavy like exercise only adds insult to injury,” Hagen adds.

The post 7 Home Remedies Your Doctor Wishes You’d Stop Using appeared first on Sonima.

The strains of plants that are grown, the method of harvesting, and the dosage at which they’re ingested aren’t necessarily the same as when the plants were first used medicinally, explains Michael Tims, Ph.D. , academic director of the herbal program at Maryland University of Integrative Health. Because the FDA classifies herbs as “dietary supplements,” it only takes responsibility for regulating the safety of each ingredient. This means it is not necessarily monitoring adulterated formulas as closely as with traditional prescription medications.

Related: How Can I Treat Eczema Naturally?

“Herbs need a proven record of safety for the FDA to approve their use,” Tims explains. For traditional herbs, their use over thousands of years is enough of an epidemiological trail to earn them the FDA’s GRAS (“generally recognized as safe”) designation or to be accepted under the Dietary Supplement Health and Education Act as “Herbs in Commerce.” New dietary ingredients require a much more robust presentation of data to prove their safety, he adds. While the FDA supervises the safety of individual ingredients, the majority of the responsibility for safety and compliance falls on the manufacturer.

The bigger problem: Some herbs interact with prescription and OTC drugs, something which indigenous cultures never had to worry about, Tims says. While herbs can significantly improve your health, certain combinations can have harmful effects. For example, researchers at Baylor College of Medicine recently found  that around 5 percent of people who take a supplement of the herb aristolochia—which has traditionally been used to increase sex drive, boost immune function, and help menstruation—experience side effects as serious as cancer of the kidneys, liver, and bladder. The onus is on supplement manufacturers to report these adverse reactions to the FDA so they know to reconsider their stance.

Luckily, the FDA has banned all products that may contain the harmful aristolochia herb as well as other plants that have been proven toxic. But the study authors from Baylor warn that herbal remedies pose a global health hazard, and indeed there are a handful of all-natural treatments still on shelves in the U.S. that can be bad for your health. Here are four of the biggest threats to watch out for.

1. HERB: Kava

Sometimes called “kava kava,” this herb has been used by the Polynesians for its hypnotic and calming properties for centuries. The Western world caught on to the herb’s ability to alleviate stress, anxiety, and insomnia in the 90’s. A 2007 study published in American Family Physician  recommended short-term use of kava for moderate anxiety disorders.

Health hazard(s): As popularity of the herb (often ingested as a drink) increased, so did reports of liver damage—enough that Canada and a handful of European countries banned the supplement in the early 2000’s. The U.S. never did, and some countries, like Germany, have since lifted the ban.

What went wrong: “The issue isn’t necessarily the herb itself, it’s how it is used and being altered from tradition,” Tims says. Growers and producers began to use black kava, which was easier to harvest than the traditional white variety; they started using shavings and parts of the plants that hadn’t been used before; and they began to extract it in a non-traditional way that concentrated less on water-soluble lipids, altering the way our bodies absorb the herb. Plus, the plant was being ingested at such a rate that, when combined with other factors like pharmaceuticals and excessive alcohol intake, it was tearing up people’s livers.

Related: A Nutritionist Explains the Health Benefits of Tea

2. HERB: Green Tea Extract

Green tea is one of the best herbs for your health. For the most part, the antioxidants in the drink help reduce  your risk of heart disease, obesity, diabetes, and cancer, among other diseases. And the popularity of green tea extract in weight loss supplements has skyrocketed in the past few years.

Health hazard(s): The American College of Gastroenterology released a warning in 2014  that said, when the supplement form is taken at a high dose, the herb can be toxic and actually cause liver failure. The herb can also be dangerous when combined with certain drugs, like amphetamines or prescribed medications such as MAOI antidepressants and quinolone antibiotics, which interact with the natural caffeine in the extract to overstimulate your body, increasing high blood pressure, nervousness, and headaches.

What went wrong: It’s difficult to know because, while the potential issues with green tea have been reported, most remain unverified. “There are natural variations in the tea—whether it was harvested during monsoon season, for example—as well as variations in how it’s extracted,” Tims says. The problem could also be from excessive caffeine (the tea already has some, but weight loss supplements often add more for a metabolism boost) or from an overload of EGCG and other catechins that give the herb its detoxifying power.

3. HERB: St. John’s Wort

St. John’s wort is a highly effective natural antidepressant. Its chemical makeup encourages the uptake of key neurochemicals, including serotonin, dopamine, and norepinephrine.

Health hazard(s): The happiness-inducing herb is also well-known for reducing the efficacy of certain prescription medications. In fact, more than 70 percent of all prescription medications are potentially affected by St. John’s wort in one way or another, according to a 2012 study published in Planta Medica. Plus, an Australian study last year  found that St. John’s wort can sometimes cause side effects similar to those seen in people taking Prozac, namely anxiety, panic attacks, dizziness, nausea, and spikes in blood pressure.

What went wrong: St. John’s wort binds to enzymes in the liver, some of which are the same enzymes other drugs bind to. This crossover alters the chemical structure of the second drug, creating potential for you to reach a toxic dose very quickly or, conversely, never reach an effective level, Tims explains. The most prevalent problem: The plant makes birth control less effective. Women taking both St. John’s wort and oral contraception report  an increase in irregular bleeding and, much more alarming, an uptick in unplanned pregnancies.

4. HERB: Goldenseal

Extraction of this root is taken for both its anti-inflammatory properties to ease problems, like constipation, and antimicrobial properties to prevent the common cold and upper respiratory tract infections. If you think you’ve never taken it, check out your all-natural allergy med—goldenseal is often formulated with Echinacea.

Health hazard(s): While the herb is great at fighting infections, it also curtails the activity of two major enzymes that help your body remove toxins and drugs, CYP3A4 and CYP2D6, according to the above-mentioned study from Planta Medica. Plus, the Cleveland Clinic warns goldenseal may affect blood pressure and increase your risk of bleeding when you take blood-thinning drugs, like warfarin.

What went wrong: The herb can affect how quickly your body processes and removes active ingredients of medications and other herbs. A 2008 study published in Molecular Nutrition & Food Research  found that this remedy affected these enzymes enough that the researchers recommend folks who are on goldenseal steer clear of prescription meds that are metabolized by CYP2D6, like serotonin reuptake inhibitors (SSRIs), beta-blockers, opiates, and antiarrhythmics.

The post 4 Herbal Remedies That Are Potentially Dangerous appeared first on Sonima.

The skin is our largest organ, impacted by various factors, including lifestyle and hormones. Acne is a disease that affects the skin’s oil glands, causing inflammation, blocked pores, and pimples. The condition can be worsened by factors such as use of progestogen-only contraceptive pills, the natural hormonal shifts associated with menstruation and pregnancy, and certain medications. Thankfully, there are tried-and-true tips and methods that offer healing—soothing natural remedies that don’t just minimize symptoms, but diminish causes as well.

1. Mindfulness

Stress has been proven to impact hormonal balance, which in turn affects the skin. While it might not seem like a quick enough fix, embracing a simple breath practice can do wonders for cultivating calm and staving off the stress and anxiety that can influence breakouts. A foundational practice such as alternate nostril breathing is a great way to build resilience for a lifetime of balance and stress reduction.

2. Diet

What we eat has an impact on our skin. Studies have shown that when we cut high-glycemic foods (carbs such as those found in white foods—wheat, rice, potatoes—sugars) symptoms can decrease. When we’re rushing or overtired, we tend to resort to comfort carbs that are easier to grab on the go. Plan for these moments by preparing healthy snacks—vegetable sticks and hummus/bean dip, a handful of low-sodium nuts, or an apple are great easy foods to pack for the day. When planning meals, be sure to include cruciferous vegetables—broccoli, Brussels sprouts, kale, and cauliflower. These vegetables offer fiber, phytochemicals, and are packed with nutrients, especially Vitamin A, which is a powerful defense against acne and sebum production.

Erin Casperson, Ayurvedic Lifestyle Consultant and Kripalu Yoga Teacher, says that, from an Ayurvedic point of view, acne signifies an excess of pitta (heat) in the digestive system. “The pitta-aggravating foods to avoid are ones that are acidic/sour, overly salted, overly fatty, and overly heating: processed salty foods, fried foods, fermented foods, cheese, alcohol, sugar, and caffeine. Choose fresh vegetables, whole grains, sweet fruits, legumes, lean meats, and water (at room temperature),” says Casperson.

3. Probiotics

Research demonstrates that healthy intestinal flora plays a big part in our overall wellness. New findings suggest that the health of the gut flora can also affect acne, meaning probiotics can be a solid internal intervention for dealing with the causes of acne. “The probiotics will line the gut and create a healthy, sealed barrier that prevents inflammation that can trigger acne or rosacea,” according to Whitney P. Bowe, M.D., a board-certified dermatologist and clinical assistant professor of dermatology at Icahn School of Medicine at Mt. Sinai Medical Center in New York.

Related: The Profound Health Benefits of Probiotics

4. Tea tree oil

Tea tree essential oil has been found effective in treating acne, but use caution. This oil needs to be prepared and used properly. Use a store-bought preparation if you’re unsure about quantities or reactions, in order to prevent topical irritation. There is a fairly high incidence of allergic reaction with tea tree oil, so one must tread carefully. That being said, many find it effective. Janet Zand, a doctor of Traditional Chinese Medicine and author, says, “There are recipes online for dilution and use of tea tree oil, but it can be too drying, so start slowly and test to see what works for you.”

5. Omega-3s

Omega 3 fatty acids have been found to reduce inflammation, and this can ameliorate acne symptoms. This nutrient can be found in supplements or in foods such as wild fish (particularly salmon), avocado, and walnuts.

6. Chamomile

This calming herb has been used for centuries to soothe digestive distress, insomnia, and anxiety. There are DIY applications for chamomile uses online, or you can buy a pre-made formula. Suki brand carries a blue chamomile balancing oil that has been known to stop breakouts once they start. This is a soothing anti-inflammatory with an aroma eases the nerves. Zand notes, “Chamomile is a soothing, non-irritating herb for treating acne. Combine with calendula if you tend to have redness, as both of these are anti-inflammatory.”

7. Don’t touch

When we squeeze, poke, and prod, we add days to the lifespan of an outbreak. Our urge is often to try to get rid of something right away but sometimes, poking and pushing only makes things worse. If you have an irritation, do what you can to let it be. Acne, and especially cystic acne—a painful variety of under-the-surface dermal inflammation—can be increased and spread by squeezing. Resist the urge and sometimes pimples will shrink without getting worse.

8. Ayurvedic skin treatments

Face Scrub: Try this recipe for a homemade face scrub containing Ayurvedic herbs that will cool down excess heat in the skin.
1 cup chickpea flower
1 tablespoon turmeric powder
1 tablespoon neem powder
1 tablespoon brahmi powder
1 tablespoon hibiscus powder
1 tablespoon triphila powder

Combine all ingredients. Mix 1-2 teaspoons of the powder in the palm of the hand with a small amount of water until it makes a paste. Gently massage the paste into the skin for 1-2 minutes twice a day. Avoid the delicate eye area.

Mask: to use the mix as a mask, mix 1 tablespoon with water and gently massage into the skin. Leave on until the paste dries. Rinse with cool water. Again, avoid the delicate eye area.

Face Oil: Mix a teaspoon of brahmi with a tablespoon of coconut oil and massage your face with the mixture in the show. Afterward, gently pat dry with a towel. Says Casperson, “The Western method of treating acne is to dry out the skin. It is counterintuitive to use oils, but it works. Take it from someone who has had acne her whole life: oiling my skin actually made my acne goes away. For good.”

The post 10 Effective Natural Remedies for Acne appeared first on Sonima.

GERD (gastroesophageal reflux disease) sufferers can experience heartburn and the two are often misconstrued as one in the same, but GERD can be more chronic and includes symptoms such as sore throat, laryngitis, coughing, and even vomiting. Heartburn is characterized by indigestion and a feeling of burning in the back of the throat or upper chest, stimulated by acid in the esophagus. Sixty percent of the overall population experiences some form of GERD, and more females than males develop some sort of reflux.

Related: 5 Simple Yoga Poses to Aid Digestion After a Big Meal

When dealing with gastrointestinal issues, and any significant health issues for that matter, it is very important to seek medical advice before any intervention. Janet Zand, a doctor of traditional Chinese medicine, says, “It is necessary to get confirmation from your doctor that your symptoms are not something more serious than simple heartburn. For example, h. pylori infection can ignite heartburn or reflux.” Once this is clarified, there are plenty of natural remedies for heartburn relief that will balance your digestive tract.

From an Ayurvedic point of view, heartburn is complicated. According to Erin Casperson, an Ayurvedic Health Counselor and Kripalu Yoga Teacher, “Sometimes heartburn is generated by too much digestive fire, while other times, it signifies too little. If you don’t have enough digestive fire to process your food, it can leave you feeling heavy, with undigested food leading to acid indigestion.”

With this many upset stomachs it behooves us to explore the causes and delve into some natural solutions. Here are some of the best remedies for heartburn relief, which are also holistic alternatives to allopathic treatments.

6 Natural Remedies for Heartburn Relief

Natural Remedy for Heartburn #1: Slow down. Annie B. Kay, R.D., a nutritionist, yoga therapist, and author of Every Bite is Divine notes, “Heartburn or reflux is often the result of eating too much rich food too quickly. I have seen hundreds of clients for this malady who have never been told simply to slow down and chew their food (which straightens out the majority of cases).” Being present for our selves, our meals, and the company with whom we eat, can positively impact digestion and even promote a greater sense of enjoyment with meals. “An ounce of prevention is the best medicine. If you get heartburn regularly, practice slowing down (it should take at least 20 minutes for a meal); chew your food (get into double digits with chews per bite),” says Kay. Also, don’t eat close to bedtime. Lying down after eating is a sure way to get the acids brewing and bubbling.

Related: The Common Stress Solutions That Make You Lose Sleep

Natural Remedy for Heartburn #2: Ginger. Long touted for its overall health and immune-boosting properties, ginger is a powerhouse when it comes to supporting digestion. In one study, ginger was found to be six to eight times more effective for heartburn than acid-blocking medication. Tea, tincture, capsule—there are many ways to ingest the plant. For some, chewing ginger raw or in dried/crystalized form, has an immediate effect. Try the options and determine what works best for your body. Notes Casperson, “One way to stave off heartburn is to drink ginger tea 30 minutes before each meal.”

Natural Remedy for Heartburn #3: Fennel. Fennel is a carminative, meaning it relieves gas. Studies have proven that nutritional herbs, such as fennel and ginger, may support healthy digestion. Casperson shares, “If you feel like you are really hungry and have too much stomach acid, drink fennel tea 30 minutes after the meal. It is soothing and will quell the digestive fire, allowing for easy digestion.”

Natural Remedy for Heartburn #4: Probiotics. Healthy intestinal flora and fauna play a huge role in supporting our immune systems, as well as aiding in digestion. When gut bacteria is flourishing, we are going to absorb more nutrients in a more efficient manner. Eating foods rich in natural probiotics will help improve the bacterial makeup of your gut and thereby facilitate healthy digestion.

Related: Do All Probiotic Products Live Up to Their Promises?

Natural Remedy for Heartburn #5: Digestive Enzymes. Many over-the-counter antacids lack the ingredients necessary to actually stimulate healthful digestion and simply modify symptoms. Enzymes, such as those found in papaya, ginger, and pineapple, can minimize gastric distress and provide a tasty way to boost digestion.

Natural Remedy for Heartburn #6: Mindful Eating. It is important to be mindful of what you eat, how you eat, and your environment. Scarfing a piece of pizza while standing on the subway platform can create gastric distress. Knowing your body and treating it with thoughtful care can have great impact in avoiding heartburn. Obviously, consuming too much caffeine, sugar, and acidic foods can stimulate acidity. Allowing yourself the space and time to really enjoy each bite will spare you potential indigestion.

If you’re suffering with heartburn or reflux, you must test the remedies to determine what is right for you. And remember: stress plays a huge part in our overall health, and specifically can impact heartburn. So, do what you can to follow a wellness routine that minimizes stress and encourages well-being.

The post The Best Remedies for Heartburn Relief appeared first on Sonima.

A: Vinegar, derived from the French vin aigre, which means, “sour wine,” has a long rich history of therapeutic applications. Vinegar has been employed to fight infection since Hippocrates (460–377 BC), who is often called the father of modern medicine. Honey and vinegar is a traditional remedy, often prescribed for persistent coughs. Vinegar has been used to disinfect households, though some question this since pathogens can purportedly survive this natural cleanser.

Related: The Most Effective Home Remedy to Ease Cold Symptoms

Apple cider vinegar (ACV) is made from the grinding and fermenting of apples. The best ACV is generally unpasteurized, fermented, and naturally rich in enzymes, vitamins, and amino acids. This variety of ACV is usually a bit brown and cloudy. The “mother,” or primary cellulose produced by vinegar bacteria, is typically present in many varieties of ACV. Some manufacturers pasteurize vinegar to prevent these bacteria from forming but many feel the main health benefits—proteins, enzymes, and friendly bacteria—are yielded from the mother.

If you are simply cleaning your house, any inexpensive grocery store white vinegar will do just fine, though some find the scent of ACV to be more pleasant. If you are using vinegar for health purposes, ACV is a wise choice based on cost and effectiveness, as most of the available research on the beneficial properties found in vinegar use ACV. Like all remedies, natural and not, it is important not to overdo ACV topically or internally. Most of my patients go in and out of using it for nutritional benefits because moderation is key.

Related: How Can I Treat Eczema Naturally?

There are also many unsupported claims about ACV that need to be considered. For example, vinegar has been used for treating wounds and sores, but today these recommendations are shunned. Claims have been made about ACV balancing pH, treating acne, and supporting weight loss. While some might experience these side effects, there are not enough clinical research to support these methods, so in my practice, I offer ACV as a remedy for the following specific areas.

Hair: Many people with dandruff and/or oily scalp find that rinsing with ACV helps reduce oil as well as dandruff. You can combine equal parts of vinegar and water and massage gently into scalp. Leave on your scalp for 30 to 60 minutes and rinse or simply wash your hair with it in the shower. ACV has a natural anti-microbial effect, so it inhibits bacterial growth along the scalp.

Blood Sugar: ACV has been studied for it’s anti-glycemic properties and experts advise incorporating the fermented product into your diet if you have issues with excessive glucose or for those experiencing symptoms of chronic candidiasis.

Digestion: ACV has been cited for assisting in the digestion of fat and protein. If you feel full after a meal and notice that you are bloated after eating generally you can try and see if this will benefit as a digestive aid. One study also noted that ACV consumption generated a decrease in oxidative stress in the body. Oxidative stress signifies an imbalance in free radicals and ability of the body to detoxify through neutralization by antioxidants; it is linked to aging and disease.

If you are ingesting ACV, be careful because the acidity of the vinegar can degrade the dentin of your teeth over time. When using as a digestive aid, start slowly with one teaspoon in a four- to six-ounce glass of water and sip with meals for a couple weeks. Use a straw to protect your teeth and rinse your mouth quickly with water after drinking. You may judge the taste and change the vinegar-to-water ratio based on this. If you are using it to lower your blood sugar levels, the studies suggest one or two tablespoons or 30 ml of unfiltered ACV in eight to 12 ounces of water an hour before bedtime.

Do you have a question to ask Sonima’s experts? Submit it here!

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A: Most people get chapped lips every once in awhile. During these colder winter months, when so many of us spend time indoors with the dry heat, the skin, and specifically the lips, lose moisture. The surface of our lips can literally break, leading to chapped, and even cracked lips. It is important to take good care, because badly cracked lips can lead to potential infection.

There are several home remedies you can try to both prevent dry lips and to treat them.

1. Stay hydrated! Drink an appropriate amount of water and healthy fluids. The amount individuals need varies, so monitor the color of your urine. When it’s light in color—pale straw color—you’ll know your body is hydrated.

2. Use a humidifier. If you are sensitive to winter dryness, consider a humidifier, at least in the room where you sleep. During the nighttime, especially, some of us tend to breathe through our mouths, which can cause additional dryness.

3. Try to avoid licking your lips. Your saliva dries pretty quickly and this will result in your lips being drier than before you tried to moisten them.

4. Moisturize. There are many choices for lip moisturizers. Most people respond better to natural moisturizers that do not contain synthetic fragrances or chemicals. The flavored lip balms can be loaded with preservatives, petrochemicals, phthalates, synthetic fragrances, and synthetic colors. These ingredients can leave lips more irritated so it is best to go natural. If you are in a DIY mood, you can even make your own! I like to use coconut oil, shea butter, and almond oil, combined with a drop of my favorite therapeutic grade essential oil.

Related: Do Essential Oils Really Work?

5. Consume more healthy oils. Whether you choose dietary oils from fish such as cold-water fish, salmon, or plant-based sources such as seeds, flax, or chia, an increase in healthy oils improves skin moisture.

6. Apply a green tea bag. Take a used wet green tea bag and press it against your lips for 3 to 5 minutes. The wet tea bag slowly moisturizers your dry lips.

7. Try topical oils. Coconut, jojoba, or sesame oils, as well as shea butter, are all terrific options. You can use these twice a day for a few days and any dry, chapped lips should show improvement.

If you try these simple home remedies but your chapping doesn’t get better please consult a dermatologist, as it is possible that there is a systemic issue at the root of your dried lips.

This piece was written in collaboration with Kimberly Jordan Allen.

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“Nasal cleansing has been used since ancient times as a way to gently wash away irritating offenders,” says Dr. Janet Zand, a doctor of of Traditional Chinese Medicine and licensed acupuncturist based in Los Angeles.

“It’s similar in theory to tongue-scraping. You’re basically cleaning out your nose, taking a bit of the burden off your body.”

Zand isn’t the only doctor on board. In a 2009 study published in WMJ, a scientific journal from the Wisconsin Medical Society, 87 percent of physicians surveyed said that have prescribed saline nasal irrigation as an adjunct therapy for a variety of upper respiratory conditions, including viral upper respiratory infections, sinus infections, allergy, and hay fever.

This treatment to clear clogged passageways is advisable for a week to 10 days, but if you need to use it for longer, you may want to talk to your doctor. Research presented at the Asthma & Immunology 2009 Annual Scientific Meeting suggests regularly getting rid of the nose’s immune blanket of mucus could result in recurrent rhinosinusitis (a condition when the cavities surrounding the nasal passages become inflamed). So don’t make this part of your daily routine.

Related: 18 Comforting Recipes for Health & Immunity

If you’re congested and need a quick fix, give this rinsing technique a temporary go. Neti pots, or small teapots with long spouts, have gained so much popularity, you can easily find half a dozen styles on Walmart.com or at your local drugstore. For a more intense cleaning, you might want to try a nasal irrigator that employs gentle powered suction or one with a special attachment that directs pulsating streams of water towards the throat and tonsils via the nose. Murray Grossan, M.D., an otolaryngologist and head and neck surgeon at Cedars-Sinai Medical Center in Los Angeles and author of The Whole Body Approach to Allergy and Sinus Relief, prefers the more forceful water application offered by pulsatile nasal irrigation systems when compared to neti pots.

“Your nasal passages are lined with millions of tiny hairs called cilia, which move in synchrony to push bacteria through the nose, down the throat, and into stomach, where they are destroyed by stomach acid,” he explains. Cold outdoor temperatures slow or immobilize the cilia, so they can’t do their job as well; this is one reason people tend to catch more colds in the winter. “A pulsating nasal irrigator mimics the natural pulsing of your cilia while gently clearing the sinus passageways of viral diseases and harmful bacteria, as well as allergens and toxins.”

IMMUNITY BOOSTER: Another way to fortify your cilia: Drink green tea with lemon. Green tea contains L- theanine, an immune-enhancing amino acid which Grossan says increases ciliary activity. (Black tea will work, too, but not herbal.)

As for the saline solution, you can buy it pre-made or prepare your own at home. Always use distilled or sterilized water, according to the Food and Drug Administration. Tap water that is not filtered, treated, or processed in specific ways is considered unsafe for nasal rinsing. It may contain low levels of organisms, like bacteria and protozoa including amoebas, which can live in your nasal passages and potentially cause serious infections, reports the Centers for Disease Control and Prevention. To make tap water safe for rinsing, boil it for three to five minutes and let it cool til it’s lukewarm.

Water alone isn’t enough. Adding salt creates a higher osmotic pressure than plain H2O, allowing it to draw out more mucous. Zand says there may be benefits to mixing in additional ingredients, depending on your symptoms. Try one of her home remedies below, cleansing once or twice a day while symptoms are present. One caveat: If you suspect you have a sinus infection, irrigation alone won’t do the trick. Yes, it might alleviate some congestion, but you may need medication to resolve the problem.

If you’re congested due to a cold or allergies…

Try adding ½ teaspoon hydrogen peroxide or 20 drops of licorice root to your solution. Both hydrogen peroxide and licorice have antibacterial qualities. Colds are caused by viruses, not bacteria, but the excess mucous created by colds serves as an attractive hangout for bacteria.

Apple cider vinegar is also antibacterial and can thin mucus almost immediately, too. Start by adding ¼ to ½ teaspoon of apple cider vinegar to your solution. “If it stings, stop and dilute it a bit further with water, or add a tablespoon of pure aloe vera liquid,” she says.

If you can’t smell anything…

Essential oils are very potent. Even one drop can be too strong, Zand warns. When properly diluted, however, a small drop (not dropper) of thyme rosemary or oregano can help clear the sinus passages.

The post The Most Effective Home Remedy to Ease Cold Symptoms appeared first on Sonima.

Even if you think you’ve never used essential oils, chances are you have come across them in some form, as they are present in many personal-care products, organic household cleaners, aromatherapy candles, and mosquito repellants. In nature, essential oils are volatile and aromatic compounds found in the leaves, flowers, roots, stems, bark, and seeds of plants, and are 50 to 70 percent more potent than the original plant. Since oils make up just one to five percent of a plant, a large amount of matter is needed to extract the oils, which are most commonly steam distilled or cold-pressed. To illustrate, it takes 30 pounds of lavender flowers to make a 15 ml bottle of essential oil.

Though a quarter of prescription medicines contain plant derivatives, a lab has yet to successfully synthesize an essential oil. Comprised of carbon, hydrogen, and oxygen atoms, they have unique and complex chemical profiles that determine function. Lavender, for example, is traditionally used to calm moods, help with relaxation, and improve sleep. Today, science shows that a main constituent of lavender is linalool, a monoterpene alcohol with sedative properties. Studies find that lavender can be as effective in treating anxiety as lorazepam.

The oils in plants serve various functions to help the organism survive. In contrast to primary metabolites, which support normal growth, development, and reproduction, essential oils are secondary metabolites, aiding in pollination, repelling pests and predators, fighting disease, and cell regeneration. Over time, as the environment and threats to plant life change, the chemical makeup and benefits of essential oils may shift because plants are adaptive, meaning they continually evolve means to protect themselves. In a world where microorganisms develop resistance to conventional chemicals and medicines, this adaptive ability holds promise for livestock and humans as well.

How Do We Benefit from Oils?

Essential oils are antibacterial, antiviral, antifungal, antioxidant, sedative, analgesic, antispasmodic, cleansing, antimicrobial, anticancer, and antitumor. Lipid-soluble and tiny in molecular size, essential oils can penetrate cell membranes and even cross the blood-brain barrier, meaning they can pass from circulating blood into the brain fluid in the central nervous system. Oils can disrupt virus and damaged cell replication, clean receptor sites leading to improved cell communication, reprogram cell DNA, and deliver oxygen to tissues.

Recent studies show some promising results about the effects of essential oils on health. For example, research on oregano oil and geranium oil demonstrate the compounds’ potential for treating certain antibiotic-resistant strains of bacteria, such as MRSA.

Wintergreen oil contains methyl  salicylate, the primary ingredient in aspirin, and one small study showed that using wintergreen oil topically is as effective as oral aspirin for reducing platelet aggregation that leads to blood clots.

Essential oils can also help combat stress in the body. A 2007 study showed that smelling lavender and rosemary oils decreases cortisol levels, protecting the body from oxidative stress. Clove oil scores the highest in antioxidant of any essential oil on the Oxygen Radical Absorption Capacity (ORAC) scale, which makes it a great defense against disease-causing free radicals in the body.

Related: The Healing Powers of Herbs and Spices

How Do You Use Oils?

Essential oils enter the body through the nose, skin, and mouth, so they may be applied aromatically, topically, and by ingestion. No matter the point of entry, oils eventually reach the bloodstream, offering systemic results. These multiple methods make oils easy to use for all ages, from infants to the aged.

The scents of essential oils elicit strong physical and psychological responses, making these compounds valuable tools for emotional support. Olfactory receptors in the nose are linked with the limbic system, considered the seat of memory and emotions. Ever smell apple cobbler (or moth balls) and think of your grandmother? Since oils can be calming, soothing, and energizing, and have almost instantaneous access to the brain, inhalation is a fast and easy way to affect mood.

To try this yourself, use a diffuser to distribute an essential oil’s scent throughout a room, or simply put a drop into the palm of the hand, rub hands together, and then cup over the nose and breathe. Or just take a whiff straight from a bottle. Oils can also purify the air and are diffused in many medical facilities, including Vanderbilt University Medical Center, for their calming properties.

Because oils are fat soluble and small in molecular size, they can easily penetrate the skin, offering almost immediate localized benefits, while also entering the blood stream for overall effect. This is a great way to get fast relief for skin issues without taxing the liver or other internal organs with oral alternatives. Dermal application is good for occasional pain, muscle aches, headaches, acne, bruising, burns, rashes, and insect repellant. Avoid sensitive areas like the eyes, genitals, broken skin, and inner ears. Good places for application are the area of concern and bottoms of feet, wrists, and back of neck. Massage increases the blood flow and improves oil absorption. Some oils can cause skin sensitivity, so when using an oil for the first time you may want to do a skin sensitivity test: Put a few drops of diluted oil on an inconspicuous spot like the inner thigh and watch for any irritation or redness.

Oils can be applied to the skin either neat (straight from the bottle in its purest form) or diluted with a “carrier” oil, such as fractionated coconut oil. (Before applying to skin, make sure the oil bottle says it’s suitable for topical use.) Dilution is advised for use with oils that may cause skin sensitivity, and for children and infants. Dilution also prevents the evaporation of oils into the air. Fractionated coconut oil is a popular “carrier” because it’s a stable oil with a long shelf life that remains liquid at room temperature. For infants, use 1 drop in 1 tablespoon. For children 2 to 5, use 1 drop in 1 teaspoon.

When applying oils, it’s best to apply small quantities frequently. For acute relief, use every 20 minutes. Otherwise, every 2 to 6 hours as needed. Oils such as oregano, cassia, and cinnamon, are considered “hot” oils and are to be used only with heavy dilution. The bottoms of the feet have large pores and are not very sensitive, which makes them popular for application, especially for children who might not like the smell. (You can just apply the oil and cover with a sock.)

Lastly, certain oils offer digestive benefits when ingested. Peppermint oil is an effective therapy for people with Irritable Bowel Syndrome (IBS). In one recent study, patients with IBS who were given a formulation of peppermint oil showed greater improvements in gastrointestinal symptoms compared to a placebo group.

To ingest, put a drop of oil in water or swallow in a veggie cap. It should be noted that not all essential oils are regarded as safe for internal use, so read the bottle carefully. Birch and wintergreen, for instance, should not be ingested.

Join Sonima’s free 14-day jumpstart to better sleep for a downloadable guide and daily advice from top experts. Learn more here.

To learn more about which essential oils might be beneficial for you, check out the infographic below.

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According to natural medicine practitioner Janet Zand, there are two ways to address an allergy: making the body stronger and treating symptoms. In this interview with Sonima founder Sonia Jones, you’ll learn about the various types of allergies and possible homeopathic allergy treatments including immunotherapy. One of the biggest lessons learned is that general health—proper sleep and nutrition—will always lead to a more functional system. Research shows if you run 30 minutes per day six days a week you are 36% less likely to have allergies. Watch the video above to learn more.

The post Do Homeopathic Allergy Treatments Work? appeared first on Sonima.

That’s because homeopathy uses teeny tiny molecules of a substance—like duck liver—to help your body heal. If you took a duck liver and you actually ate one that was infected with viruses and bacteria, you’d get sick. So it seems counterintuitive to have “harmful ingredients” in medicine, but having a molecule(s) of this potentially toxic substance is believed to provoke a very mild defense and self-regulatory response in the body. These defense-provoking molecules are one of the main principles of homeopathic medicine, but the amount is infinitesimal and can’t even be measured.

Homeopathy is sometimes considered controversial in the sense that it’s hard to describe in scientific terms how such small molecules of a remedy can help someone feel better. Also, the results are very individualized. So while your best friend may use Boiron Cyclease PMS for her premenstrual cramps, aches, bloating, and irritability issues, this natural cure might not do anything for you. It can be hard to believe homeopathy does anything until you experience it. Most Americans who use homeopathy either consult with a homeopathic expert or use over-the-counter remedies for conditions such as the common cold or body aches after exercise.

Related: See Dr. Zand’s natural remedies for better sleep.

Where Homeopathic Cures Come From
Homeopathic remedies are derived from substances that come from plants, minerals, or animals, like I mentioned with the duck liver. You’ve probably heard of (and possibly tried) arnica, a mountain herb that can be taken orally or applied to unbroken skin to treat bruising, muscle aches, reduce inflammation, and heal wounds. Arnica is one of the most popular homeopathic medicines Americans use to cure aches and pains from exercise. Other homeopathic medicines are made with crushed whole bees, white arsenic, poison ivy, belladonna (deadly nightshade), and stinging nettle. Homeopathic remedies are often formulated as sugar pellets you can place under your tongue, or they’re available as ointments, gels, drops, creams, and tablets.

When You’d Visit a Homeopathic Physician
While the U.S. Food and Drug Administration (FDA) regulates homeopathic remedies, the remedies aren’t evaluated for safety or effectiveness. If a homeopathic remedy claims to treat a serious disease such as cancer, it must be sold by prescription. Only products for minor health problems, like a cold or teething, can be sold without a prescription.

You might seek out a homeopathic doctor to treat a chronic problem that conventional medicine doesn’t fix, like the skin condition psoriasis. Or, if you have a serious health issue like asthma, you would seek help from your general practitioner, but if you’d like to take less medication, you might see a homeopathic doctor. Some doctors treat the side effects of cancer with homeopathy and have great success.

The National Institute of Health advises that women who are pregnant or nursing, or people who are thinking of using homeopathy to treat a child, should consult their health care providers before using these cures.

More Resources on Homeopathy
I recommend learning more about homeopathic medicine from “homeopathy zealot” Dana Ullman, M.P.H., via his website, Homepathic.com, or his book, Everybody’s Guide to Homeopathic Medicines, co-authored with Stephen Cummings, M.D. You can research homeopathic doctors on a site like HomeopathyCenter.org.

This article is a contribution from Sonima’s naturopathic medical advisor Dr. Janet Zand, as told to Diana Kelly.

The post What Is Homeopathy and How Does It Work? appeared first on Sonima.

Before the Party

Pop a supplement. You can take the herb milk thistle before drinking alcohol to protect your liver, as it has natural hepatoprotective properties and can ease morning-after hangover symptoms. You can also take vitamin C and/or vitamin B-complex before drinking to help prevent a hangover. Keep in mind that taking these supplements may also hinder your ability to get a buzz. It’s always a good idea to have some food in your stomach before drinking alcohol, and it might help while taking these vitamins as well.

Whip up a vinegar-based coleslaw! Thought it sounds odd, my German patients swear that eating a raw cabbage and apple cider vinegar coleslaw combination can help prevent a hangover. Have it as a late snack before bed.

Before Falling Asleep

Hydrate. If you didn’t take vitamin C, milk thistle and/ or N-acetyl cysteine before the party, wash them down now with a tall glass of water before bed. Drinking water throughout the night and before going to sleep will slowly dilute the alcohol and help flush it out of your system.

Sip kombucha. The combination of apple cider vinegar, natural probiotics from fermentation, B vitamins, and the assortment of nutrients in kombucha help change up the pH and mildly detoxify the liver and bowel. Taking this with a large glass of water before bed can sometimes stop a hangover in its tracks.

Related: Learn how to get a better night’s sleep naturally.

The Morning After

Have some ginger tea. Whether you wake up with mild or severe hangover symptoms, have a big glass of water and fix yourself some ginger tea to alleviate nausea and indigestion associated with hangovers. Grate a few pieces of fresh ginger into a mug and pour boiling water over it, letting it simmer for 10 minutes. Or, try hot lemon and honey tea to replenish fluids and sugars lost.

Snack on a banana. Bypass the greasy breakfast that will likely upset your stomach later, and have a banana as part of a healthy breakfast for carbs, sugar, and potassium. After a night of drinking your body experiences an imbalance of electrolytes, which causes a drop in potassium. Depending on how much your stomach is flip-flopping, toast with butter might help you feel better, too.

Make a virgin Bloody Mary. Many people claim the spicy foods and drinks help them feel better after a rough night of imbibing. Try a blend of tomato juice and hot sauce.

Take an antacid. If your stomach feels unsettled, take Alka-Seltzer or Alka Seltzer Gold (sodium bicarbonate) to neutralize stomach acid.

Try a homeopathic remedy such as Nux Vomica. The Chinese herb Pueraria (Kudzu) and the fermented herb Hovenia dulcis can also help minimize symptoms. If you find you have difficulty digesting the next couple of days consider a probiotic or Gentian Root to ease digestive problems.

Later That Day

Nourish your body. Sip homemade chicken broth with ginger to hydrate you and calm your digestive system. Eat simple and clean meals today and the next few days—give your digestive system a break!

Try a natural quick-fix. The homeopathic remedy Nux Vomica can provide fast-active relief for your symptoms. Take one dose twice an hour for a couple of hours or until you feel better, for up to three hours.

Move your body gently. You may be tempted to “sweat out the alcohol” with a high-intensity workout, but depending on the severity of your symptoms, you could wind up feeling worse. Any time you improve rest you’ll feel better sooner. In Chinese medicine we call rest yin. When we drink too much alcohol we get hot (more yang) and inflamed and rest (yin) can reduce the inflammation. Gentle yoga is a great idea to try the next day (try our 10-minute home yoga sequence!) or any light exercise that gets your blood moving and encourages breathing.

Exercises to Help You Recover from a Hangover

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The post A Natural Guide to Curing (or Avoiding) a Hangover appeared first on Sonima.