Common Sense Home Remedies Book #3 Head, Throat and Chest

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2 Common Sense Home Remedies Book #3 Head, Throat and Chest Help for Headaches, Earaches, Canker Sores, Congestion, Sore Throat, Coughs and Seasonal Allergies

3 Praise from our readers about Laurie Neverman and Common Sense Homesteading You provide the best information for self-sufficiency in a way that makes sense to everyone. Your topics are interesting and humorous, insightful, intriguing, honest. You strive to live the things that you teach, and that you are always willing to share not only your knowledge, but to actually research questions to help others in living a more green life. You're my "go-to" person for all questions garden, fermenting, energy... I figure if you don't know it, you've got a solid lead... I refer to you as my "organic/heirloom garden, nutrition-foody, math-y fact-checker guru" in certain circles... seriously, with modern homesteading questions, I check with Laurie before google... You strive to live the things that you teach, and that you are always willing to share not only your knowledge, but to actually research questions to help others in living a more green life.

4 Common Sense Home Remedies Book #3 Head, Throat and Chest Help for Headaches, Earaches, Canker Sores, Congestion, Sore Throat, Coughs and Seasonal Allergies By Laurie Neverman Copyright 2015 Laurie Neverman Please do not reprint without proper attribution. Excerpts may be shared with full credit and link back to the author s website Thank you for respecting the hard work of this author. To learn more about the new self-reliance movement, visit Common Sense Homesteading at:

5 Table of Contents Praise from our readers about Laurie Neverman and Common Sense Homesteading. 3 Introduction... 6 Home Remedies for Headaches... 6 Home Remedies for Canker Sores Home Remedies for Earaches Home Remedies for Sore Throat Home Remedies for Coughs Home Remedies for Congestion Home Remedies for Seasonal Allergies Would you like to know more? Other E-Books by Laurie Neverman... 37

6 Introduction Sometimes little things going wrong can really slow you down. That throbbing pain on the inside of your lip, lack of concentration from an aching head, a sore throat that reduces your voice to a croak while not generally enough to merit an urgent care visit, they still make you feel yucky. Over the years, I ve found that the side effects from over the counter and prescription medications are sometimes worse than the original symptoms, so I ve learned to use home remedies as my first line of defense. No medication can make you heal they can only help your body to heal or mask symptoms. If we can identify an underlying cause, that s often the first step in proving our body with what it needs to heal. It may also help us prevent the problem in the future. There is no one size fits all solution each and every one of us is unique. It s my hope that these gentle remedies will help ease your pain and speed healing. You will also find lifestyle choices that may improve your overall health and prevent symptom onset in the future or shorten the duration of your illness. In this book we ll discuss some of the most common head, throat and chest ailments - Headaches, Earaches, Canker Sores, Congestion, Sore Throat, Coughs and Seasonal Allergies, and how they can be treated with products from your pantry or home medicine kit. This e-book is provided for informational purposes only and is not meant to replace a trained healthcare provider. If pain is severe, incapacitating or last more than 24 hours, please see a trained health professional. Home Remedies for Headaches Instead of reaching for over the counter medication, you may want to give these home remedies for headaches a try the next time you have an aching head. What causes headaches? Mayo Clinic explains that headaches are classified as primary and secondary:

7 A primary headache is caused by dysfunction or overactivity of pain-sensitive features in your head. A primary headache isn t a symptom of an underlying disease. Chemical activity in your brain, the nerves or blood vessels of your head outside your skull, or muscles of your head and neck or some combination of these factors may play a role in primary headaches. Some people may carry genes that make them more likely to develop such headaches. The most common primary headaches are: Cluster headache Migraine (with and without aura) Tension headache (medically known as tension-type headache) Trigeminal autonomic cephalalgia (TAC), including cluster headache and paroxysmal hemicrania Secondary headaches are a symptom of a disease that causes pain in the head. They note that there are several lifestyle factors that may trigger headaches, including: Alcohol, particularly red wine Certain foods, such as processed meats that contain nitrates Changes in sleep or lack of sleep Poor posture Skipped meals Stress Dehydration The following headache remedies are based on the book Home Remedies: What Works and Earth Clinic Headache Remedies. Headache Remedy #1 Drink a Glass of Water Sometime headaches (and muscle aches) are caused by simple dehydration. Make sure to drink plenty of non-caffeinated beverages over the course of the day. Skip the soda, especially diet, as no-calorie sweeteners are a headache trigger for many. Diluted fruit

8 juice, plain water or water with a splash of lemon or lime, water kefir, switchel, coconut water whatever you like. Just make sure you don t dry out. Headache Remedy #2 Apply Ice or Heat Ice constricts blood vessels, which may reduce pain and inflammation. Try applying an icepack on your forehead or at the base of the skull at the first sign of a headache. Alternatively, if you can tell that your muscles are very tense, you may want to place a hot pack or heating pad on tight neck muscles, or soak in a warm bath. I ve tried both, depending on the type of headache. Headache Remedy #3 Take a nap Find a cool, dark, quiet room and take a minute nap. This tends to work better for migraines and tension headaches, but can make cluster headaches (those with stabbing pain around the eyes) worse. Note that too much sleep or a significant disruption in your sleep schedule can trigger headaches. Sometimes I even put a pillow over my head (just leaving an air hole) to block out light and noise. Headache Remedy #4 Take a walk This is a great option for tension headaches, as physical activity helps to relieve muscle tension. Your muscles tend to want to stay doing whatever they re doing, and this can lead to them knotting up and shutting you down. Get up, take a walk, swing your arms and get that blood flowing and those muscles relaxing. Your chiropractor will be happy you did (even though you may visit them less often). Headache Remedy #5 Massage the pain away Rubbing the temples in a circular motion or firmly massaging the neck and shoulders to relieve tension are two tried and true massage options for headaches. I give either two thumbs up. Headache Remedy #6 Increase your magnesium intake Low levels of magnesium in the blood are commonly associated with headaches, especially in women, particularly migraines and headaches related to the menstrual

9 cycle mg of magnesium daily is considered safe. Excess magnesium taken orally can put a strain on the kidneys, so don t overdose. Foods high in magnesium include molasses, nuts, spinach, wheat germ, pumpkin seeds, sesame seeds, seafood, cheese, baked potatoes, broccoli and bananas. You can also add Epsom salts to your bath, or use a spray on magnesium oil. (BTW, I highly recommend the book The Magnesium Miracle.) Headache Remedy #7 Sip a shot of ACV Apple cider vinegar comes to the rescue again as the most popular recommended headache treatment on Earth Clinic. Contributors recommend anywhere from a spoonful to a quarter cup of ACV straight up, mixed with water or juice, or however you can get it in. Headache Remedy #8 Sniff some cayenne pepper #2 at Earth Clinic for headache remedies, this appears to be a remedy for the brave. Favored by those who have cluster headaches, a very small amount of cayenne is inhaled up the nose, placed on the tip of the tongue, or mixed with water and drank. I m personally afraid of this one, but it works for some. Headache Remedy #9 Try Some Herbal Tea Herbal teas can relax and soothe. Some herbs commonly recommended for headaches and migraines are feverfew (migraines), peppermint, passionflower, gingko biloba, cayenne, willow and chamomile. Mountain Rose Herbs has many organic herbal teas and tea blends. Headache Remedy #10 Relax with Essential Oils Eucalyptus, lavender and Peppermint essential oils are recommended for headaches by Livestrong. To use these essential oils for headaches, place one cup of warm water in a bowl and add a few drops of good quality essential oil. Wet a washcloth with this water and place it on your forehead. Alternatively, add 2 or 3 drops of one of these oils to a carrier oil such as olive oil, jojoba oil or sweet almond oil. Massage this oil mix into your temples.

10 Home Remedies for Canker Sores Canker sores can be a real pain, and are sometimes tough to heal. Thankfully I haven t had one in years, although I used to get them more regularly when I was younger, and my husband had a terrible time with canker sores when he wore braces as a teenager. In this section we ll give a quick overview of the different types of canker sores, what causes canker sores, the difference between canker sores and cold sores, and some inexpensive home remedies for canker sores. Hopefully if you ve come here for canker sore pain relief and prevention, we ve got on option that will get you back on track ASAP. What is a Canker Sore? From Webmd Canker Sore Information: Canker sores are small shallow ulcers that appear in the mouth and often make eating and talking uncomfortable. There are two types of canker sores: Simple canker sores. These may appear three or four times a year and last up to a week. They typically occur in people between 10 and 20 years of age. Complex canker sores. These are less common and occur more often in people who have previously had them. They continue with information on potential causes of canker sores The exact cause of most canker sores is unknown. Stress or tissue injury is thought to be the cause of simple canker sores. Certain foods including citrus or acidic fruits and vegetables (such as lemons, oranges, pineapples, apples, figs, tomatoes, and strawberries) can trigger a canker sore or make the problem worse. Sometimes a sharp tooth surface or dental appliance, such as braces or illfitting dentures, might also trigger canker sores. Some cases of complex canker sores are caused by an underlying health condition, such as an impaired immune system; nutritional problems, such as

11 vitamin B-12, zinc, folic acid, or iron deficiency; and gastrointestinal tract disease, such as Celiac disease and Crohn s disease. Can Canker Sores Be Prevented? Although there is no cure for canker sores and they often reoccur, you may be able to reduce their frequency by: 1. Avoiding foods that irritate your mouth including acidic or spicy foods 2. Avoiding irritation from gum chewing 3. Brushing with a soft-bristled brush after meals and flossing daily, this will keep your mouth free of foods that might trigger a sore. So, if you have frequently occurring canker sores, you should probably take a look at your health/diet to see what the underlying factors might be. What s the difference between canker sores and cold sores? The University of Michigan Health Service cold and Canker sore webpage states: Cold sores are a cluster of blisters that first appear clear then become cloudy. First infection may be inside the mouth, but cold sores generally appear outside the mouth on the lips. Canker sores are gray or white sores surrounded by a red inflamed area. They occur only inside the mouth, on the tongue or the insides of the cheeks, lips or throat. Cold sores (also known as fever blisters) are caused by a virus, herpes simplex virus (HSV), and may be transmitted via contact, especially when the sore is open. The cause of canker sores is unknown, and they are generally not considered to be transmittable. Canker Sore Remedy #1 Coconut Oil A couple of years ago I woke up with a canker sore on the inside of my lower lip. I get them once in a blue moon, less often than when I was younger. I suspect it popped up because of stress, as things were a little bumpy at that time. The little blister was

12 annoying red, sore and constantly rubbing against my teeth. The bump wasn t huge, maybe 2 mm across. I googled Coconut Oil for Canker Sores, and found that some sites recommended it, so I decided to give it a try. Since I was taking my tablespoon of coconut oil before breakfast, lunch and dinner anyway, I decided to hold the oil in the front of my mouth as long as possible as it dissolved. (For those who haven t read Eat Fat, Lose Fat, the authors recommend taking a tablespoon of coconut oil in warm water 20 minutes before meals. I usually am on the go so I just scoop some out of the jar and stuff it in my cheek until it dissolves. Feel free to let me know if there s a problem with this, but it seems to be working for me.) After breakfast, the day got busy as usual and I didn t really have time to focus on the canker sore. It wasn t until around 4:30 in the afternoon when I was talking to my sister on the phone that I realized the bump was GONE. Nada, zip, zilch. I went and looked in the mirror and all that was left was a red spot and a slight indentation. By the next morning even that was mostly gone. The area was just a wee bit darker then the surrounding tissue. I have NEVER gotten over a canker sore this fast. I ve tried over the counter remedies, alum, ice cubes nothing has worked this fast or this painlessly (alum really stings, BTW). It could be merely coincidence, but I don t think so. My son says I ve been using coconut oil for everything lately, and it does seem that way at times. (I ve recommended it for warts, dry skin, dandruff, thyroid issues, weight loss.) When something works, it works. I m not saying it s going to work for everyone all the time, but I ve seen some very good results and maybe it can help you, too. Coconut oil has also been used to treat warts. Canker Sore Remedy #2 Baking Soda Baking soda is the #4 recommended remedy on EarthClinic for canker sores. Users have treated canker sores by dissolving baking soda in water and holding it in their mouths, and by applying baking soda directly to the canker sore. Here is some feedback from EarthClinic users on baking soda. From Tania:

13 Baking soda cured my canker sore within 24 hours. I had major pain on the side of my tongue to find a canker sore it was so sore I couldn t hardly swallow. I took 1tsp of baking soda and 1 tsp of water and kept it in my mouth as long as possible. I did this 3 times within an hour went to bed and did the same the next morning by dinner time the canker sore was gone! From Shawna: Out of the blue 4 days ago I got a canker sore that was 1.5 inches large on the side of my tongue. It was excruciating! Last night before bed I tried putting a baking soda paste on it and I woke up this morning and it s almost gone! Baking soda is also useful for treating bites and stings. Canker Sore Remedy #3 Salt Water In the book Home Remedies: What Works (now out of print), a salt water rinse was one of the top canker sore remedies. Canker sore sufferers saw relief after swishing salt water around in their mouths for a few minutes 2-4 times per day. To use, dissolve two tablespoons of salt in a six ounce glass of warm water. Sip and swish gently over the affected area for several minutes, spit. Repeat as needed. The consulting doctor for the book says that salt water helps draw fluid through tissues, speeding healing. Canker Sore Remedy #4 Tea Another canker sore sufferer from the Home Remedies: What Works book used tea to get rid of her canker sores. She said her grandmother would always use tea bags for canker sore treatment. The family brewed the tea as normal and drank it, then tucked the tea bag in their mouth on the canker sore, something like a snuff pouch. The tannic acid in the tea provided the relief. (Tannic acid is the active in the over the counter canker sore remedy Zilactin.) Canker Sore Remedy #5 Honey In the post, Honey as Medicine, we talk about all sorts of different ways to use honey for wound care and infection prevention, but one of the subjects not covered in the article was using honey to treat canker sores. While raw honey and manuka honey are

14 the preferred options for canker sore and wound treatment, a study in Saudi Arabia studied the use of commercial honey to treat canker sores. They divided participants into three groups The first treated their sores with plain old commercial honey, the second used an oral corticosteroid cream, and the third got an over-the-counter product that forms a protective paste to cover sores while they heal. All three groups applied their treatment three times per day. Results were as follows: In just 4 days, all sores in the honey group had disappeared completely but the number of sores in groups 2 and 3 hadn t budged. Honey even helped to soothe pain. After day 1, honey users reported a 95.5% decrease in pain, with total pain elimination by day 2. Groups 2 and 3 were not so lucky: It took them 8 days to reach the same pain-free state. So hit the pantry and thank the bees for sweet relief. Canker Sore Remedy #6 Aloe Vera Juice Food grade aloe vera gel can be swished around the mouth, applied directly to the canker sore, and/or drank as a supplement to help speed healing of canker sores. Aloe vera contains salicylates, like aspirin, which reduce pain and inflammation. Aloe vera is also a natural antibiotic. You can purchase ready to go aloe vera juice, or make your own by juicing or scraping and mashing the pulp from an aloe vera leaf. Canker Sore Remedy #7 L-lysine L-lysine is an essential amino acid, which means that it is required for health but can t be manufactured by the body. It s found in high protein foods like nuts, red meat, eggs, milk, cheese, beans, and sardines, but is also available as a supplement. MDHealth.com lists l-lysine uses and concerns: Patients who have large wounds, burns, or other medical conditions involving protein loss also need supplemental lysine for repair. Some people take l-lysine supplements to treat or prevent viral infections like cold sores and shingles. Although lysine may be taken without prescription, it must be taken with caution to avoid side effects such as nausea, abdominal cramps, diarrhea, and stomach pain.

15 For treating herpes (cold sore) infections, one may need a higher dosage, ranging from 3,000 9,000 mg, taken in divided doses, daily. To prevent recurrences, one may need to take 1,000 mg three times a day. Consult a physician for more information on proper dosage and duration of intake. Excessive doses can also lead to gallstone formation and increased cholesterol and triglyceride levels. EarthClinic users have held l-lysine supplements on the canker sores for treatment, and have also dosed with 500 mg of l-lysine internally for canker sore treatment. Canker Sore Remedy #8 Apple Cider Vinegar (ACV) Apple cider vinegar (ACV) is recommended by EarthClinic users either straight or mixed with warm water to help heal their canker sores. EarthClinic User Tony from Florida shares: Apple Cider Vinegar mixed with a 1/2 cup of warm water swish around in your mouth for seconds 2x a day and it will be gone quickly! Other users held a spoonful of vinegar on the canker sore for 30 seconds to as long as you can stand it to get relief. ACV is also recommended for sore muscles and headache relief. Note: Some users did find their mouths were more irritated instead of less irritated with ACV, so it wouldn t be my first choice. Canker Sore Remedy #9 Yogurt Daily consumption of yogurt with live and active cultures may help prevent and heal canker sore outbreaks. According to Dr. Julian Whitaker, those who suffer from regular outbreaks should eat ¼ cup of yogurt per day for prevention, and consume an eight ounce container per day to heal an outbreak. Yogurt has also been used to treat acid reflux and sunburn.

16 Although alum has long been recommended for canker sore treatment, it wouldn t be at the top of my list of options because testing has shown that the aluminum in alum can be absorbed through the skin, and I feel we have enough aluminum exposure in our lives already. Home Remedies for Earaches Winter weather and the accompanying coughs and sniffles can all too often lead to ear pain and ear infections. Thankfully, most ear infections get better without treatment, i.e., antibiotics are not required. In fact, clinical studies have noted that the most commonly prescribed antibiotic, amoxicillin, is no more effective than a placebo. That said, they can still be pretty uncomfortable. I ve put together a list of home remedies for earaches to help soothe aching ears. *Note: Never use eardrops or oils inside the ear if a child has ear tubes or there is a chance of eardrum perforation. Please see your healthcare practitioner if pain is extreme or persists for several days. Earache Remedy #1 Heat When I was a little girl, I remember having an ear infection accompanied by the one very sore ear. To help me feel better, my mom took a small throw pillow and warmed it up in the oven. She left it in just bit too long, though, and it started to singe. The fire was put out, and I got to rest my head on one slightly charred pillow which really did help to relieve the pain. Nowadays most houses have microwaves, and you can buy or make a hot pack that can be quickly heated up that way. To make a simple hot pack, place popcorn or rice into an old sock or small pouch. Seal end and heat in short bursts until warm. Hot water bottles are a great option if you don t have a microwave just make sure you don t get the water too hot. Earache Remedy #2 Onions Onions are a preferred remedy in the book Be Your Own Doctor and with some of the folks on Earth Clinic. Some people simply cut an onion in half and place it over the affected ear. Others gently heat a small portion of the onion until warm but not soft,

17 and tuck the heated onion into the ear. Some people wrap the onion in a warm, moist cloth, others use it directly on the ear. Another option is to squeeze out some onion juice, heat gently, and put a few drops into the ear. Recommended compress time seems to be around minutes, or until the onion cools. Rest quietly while treating. Earache Remedy #3 Garlic Oil There are dozens of variations of garlic in olive oil for earaches. One of the ones I like best is the Children s Ear Oil from Herbal Antibiotics, which combines garlic and eucalyptus for a double anti-bacterial, anti-viral punch. This should be stored in a tinted bottle in a cool dark location, or in the refrigerator, and used within two weeks. Children s Ear Oil Adapted from Herbal Antibiotics Ingredients 5 cloves garlic, finely chopped 4 ounces (1/2 cup) good quality olive oil 20 drops eucalyptus essential oil Directions Place garlic and olive oil in a small sauce pan on low heat. Cook overnight or for eight hours. Strain oil, squeezing well to get as much oil as possible out of the garlic. Add eucalyptus essential oil and mix well. Store oil in a tinted bottle. To use: Place glass eyedropper in a stream of hot water for 1 minute (to warm dropper). Dry quickly (to retain heat) and suction up ear oil from bottle. Place 2 drops in both ears every half hour or as often as needed for 2 to 7 days. As mentioned at the top of the post, never place fluid into the ear if the eardrum is perforated. For very young children, heat and steam are the safest choices, or plain warm olive oil or coconut oil. Earache Remedy #4 Mullein Oil Common mullein (Verbascum thapsus) is used for treating respiratory ailments and many other illnesses (see Weekly Weeder #13 Common Mullein for more info). As an

18 ear treatment, the flowers and buds are infused in olive oil, then applied to the ear in the same manner as the garlic oil above. To infuse the flowers in oil, gather enough blooms to partially fill a small jar. Cover with olive oil and let sit for a week or two. Strain and place in a tinted bottle. You can watch a video showing how to gather mullein flowers below. I like to let my blossoms set in a shallow bowl or on a plate for an hour or so before putting them in a jar with oil to give any buggies hiding in them a chance to escape. You can also add a clove of chopped garlic to your oil for extra germ fighting. If you don t have fresh mullein blossoms available, you can buy mullein oil already made, such as the Ear Oil (with mullein and garlic) and mullein oil featured at Mountain Rose Herbs. Click here to order Ear Oil from Mountain Rose Herbs They also carry St. John s Wort oil, which is recommended for earaches in the book Prescription for Herbal Healing. If you choose to order through my site, I receive a small affiliate payment at no extra cost to you. Thank you! You can find infused oils through other vendors, too. I just know and trust Mountain Rose Herbs. Earache Remedy #5 Essential Oil Ear Ache Rub This recipe is adapted from the book Be Your Own Doctor by Rachel Weaver, M.H.. The original ratios of essential oils (1 teaspoon each) seemed very high to me, so I have reduced them to be more in line with the recommendations given in Herbal Antibiotics. Remember, do not apply undiluted essential oils directly to the skin always use carrier oil. Always be extra careful when using any of these oils on small children who may rub their ears and then rub the oil into their eyes. Essential Oil Earache Rub Ingredients 1/4 cup olive oil 10 drops tea tree essential oil 10 drops lavender essential oil Mix all ingredients and apply gently around the ears at the first sign of infection. Reduces infection and relieves inflammation.

19 Earache Remedy #6 Xylitol Finnish researchers found that daycare children given five servings of two pieces of xylitol sweetened gum per day reduced their number of ear infections by nearly half. Another study found that using larger doses three times per day was not as effective frequent dosing was required. You can read a detailed analysis of the studies in the article Ear Infections and Xylitol. While this is not a conventional pain reliever per se, it could help your child avoid the pain of an ear infection in the first place by keeping them healthy. Earache Remedy #7 Herbal Steam Inhalations Herbal steam inhalations help reduce nasal swelling caused by cold, dry winter air and increase airflow to the eustachian tubes. To prepare an herbal steam inhalation, simply heat up a pot of water and pour it into a bowl or basin. Add a handful of fresh or dry herbs such as German chamomile, elderberry flowers and/or lemon balm. Lean over the basin and inhale the steam. To get the most out of the treatment, use a large towel to create a tent over your head and trap the steam. Earache Remedy #8 Apple Cider Vinegar As I researched home remedies, I ve found that people use apple cider vinegar (ACV) to cure just about everything. Earaches/ear infections are no exception. Dee from San Diego, California writes on Earth Clinic: ACV also works great when getting an earache. My ENT told me to put some in the ear at the first sign of trouble, leaving it there for a minute then letting the ACV run out the ear Repeat one more time 12 hours later. This has worked for us! Earache Remedy #9 Hydrogen Peroxide My friend, Julie, told me her mom used hydrogen peroxide on the ears of all 12 of her children. It s also one of the most popular remedies on Earth Clinic. The easiest way to apply it is to soak a cotton ball and use it to squeeze a few drops into the ear. This will work to dislodge debris, so gently irrigating the area afterward with warm water to flush the debris clear may also be helpful. Earache Remedy #10 Honey

20 Honey, either local or raw or manuka, is another treatment suggested by Earth Clinic users. The honey is swabbed gently around the perimeter of the ear canal. Earache Remedy #11 Hot Herbal Tea While you re applying warmth from the outside, you can also apply warmth from the inside. Echinacea, German chamomile, and holy basil are herbs that promote healing and relaxation. Earache Remedy #12 Steam Plug in the humidifier or still your head in a hot shower. As mentioned above, dry winter air does a number on our airways, which are connected to our ears. Opening and relaxing with moist air can relieve pressure and sometimes pain. How to Prevent Ear Pain Before it Starts If chronic ear infections are a problem, it should be noted that households with smokers have more ear issues, and infants who are breast fed have less than their formula fed counterparts. Also, many times food allergies can contribute to chronic ear infections. If you deal with chronic ear infections or other chronic health problems, try adjusting your diet. Common allergens include dairy, gluten, eggs, soy, peanuts, tree nuts work with your health care provider to see if you can identify any problem foods. Keeping ears clean and dry can also help prevent ear issues. Home Remedies for Sore Throat Cough and Sore throat remedies don t have to come from the drugstore quick and easy relief may be right in your pantry. Sometimes sore throat pain is just caused by winter dry air; sometimes it s linked to a cold, flu or other virus. Whatever the cause, these home remedies can help relieve throat pain and speed healing. Remember If pain is severe or persistent, is accompanied by high fever, bleeding or trouble breathing, please see a trained health care provider. Take care of yourself and get help if you need it. Sore Throat Home Remedy #1 Cayenne

21 I was really surprised to see that this took the top spot for sore throat remedies on Earth Clinic, with over three times the votes of the next closest cure, but it does make sense due to its capsaicin content. Capsaicin is a natural anti-inflammatory and pain reliever which is why you often see it used in pain relief salves. To use cayenne for sore throat relief, use a glass of warm water and add from a few sprinkles to 1/2 teaspoon cayenne powder to the water. Gargle with this water several times per day, or as needed. You may also add 1/4 teaspoon of sea salt. Depending on your spice tolerance, you may use more cayenne, but I think it s best to start with lower amounts and work your way up as needed. Please note that cayenne may interact with some prescription medications (see cayenne interactions), so do be careful if you re on meds. Sore Throat Home Remedy #2 Apple Cider Vinegar Those who are regular readers of the home remedies series know that apple cider vinegar (ACV) is used to cure just about everything, and providing sore throat pain relief is no exception. You can take it straight or mixed your choice. The Earth Clinic crew recommends apple cider vinegar gargling, sipping apple cider vinegar, or putting some apple cider vinegar in a spray bottle to spritz the back of the throat. If straight ACV seems a little too intense, mix 1/4 cup warm water, 2 tablespoons of ACV and 2 tablespoons of honey. Gargle and sip. Sore Throat Home Remedy #3 Warm Salt Water If you re battling bacteria or a virus, it can throw your throat ph out of whack. A warm salt water gargle can help restore the proper ph levels, easing sore throat pain. The warmth also acts to relax tight, aching throat muscles. Use 1/4 teaspoon salt per 1/2 cup of warm water, and gargle several times per day. Sore Throat Home Remedy #4 Zinc Lozenges As mentioned in the post, The Best Vitamins and Minerals for Fighting Colds and Flus, zinc interferes with the ability of rhinoviruses, which are responsible for most colds, to reproduce and lock on to cells. In a Dartmouth study of zinc cold lozenges, cold duration was an additional 4.3 days in zinc-treated patients compared with 9.2

22 days for placebo-treated patients. Cough, nasal drainage and congestion were the symptoms most affected, and only mild side-effects were noted. Patients used up to eight zinc lozenges per day. Just to note these taste a little funny, but they ve been proven to work. Sore Throat Home Remedy #5 Pickle Juice Combine vinegar and salt in a tastier package, and you have pickle juice pain relief. Some folks swig it right out of the jar (this isn t very hygienic if you re sharing your pickles with others don t share the sore throat funk), others gargle from a glass. Warming it up a bit gives the muscle relaxation mentioned earlier, but it may taste a bit less palatable. If you have a nice fermented pickle like raw sauerkraut juice, which also contains vitamin C and probiotics, so much the better. Sore Throat Home Remedy #6 Sore Throat Tea This herbal sore throat tea from the Herbal Academy of New England brings together sage (an antihistamine), licorice root or slippery elm (to coat and soothe), cinnamon (antiviral, antibacterial) and ginger (warming and immune boosting) into a healing, soothing tea. Add some lemon and honey and a sprinkle of cayenne pepper for extra oomph! Opens airways and reduces sinus drainage without the pharmaceutical side effects. Herbal Sore Throat Tea Ingredients 1 part sage leaf ½ part licorice root or slippery elm ¼ part cinnamon chips ¼ part ginger root Directions 1. Combine herbs in a bowl and store in a sealed container when not in use. 2. To Make a Medicinal Infusion In a glass quart jar, pour boiling water over 4-6 Tablespoons herbal tea, filling the jar to the top. (For one cup of tea, use 1 tablespoon of herb mix.)

23 3. Allow to steep covered for minutes. (30-45 is better, but steep at least 15 minutes.) 4. Strain herbs and enjoy! Breathing the vapors of your tea is encouraged to maximize the benefits. 5. You can refrigerate any excess infusion and heat it up to drink later. Any warm liquid will help, but other cold busting tea ingredients to look for include rose hips, which are high in vitamin C; elderberry and echinacea, which are known virus fighters; or cloves, which contain eugenol, a natural numbing agent. Sore Throat Home Remedy #7 Garlic Garlic is both anti-viral and anti-bacterial, so it fights against many types of sore throat causes. The pungent smell of garlic comes from the sulfur rich compounds that it contains, including allicin and alliin. Cooking makes these compounds less effective, so raw is the way to go. Crushing or chopping the garlic and letting it sit before use will help to produce more of the helpful sulfur compounds. Let sit at least fifteen minutes, but consume within an hour of crushing/chopping. To make your raw garlic a little easier to swallow, you can mix it with some honey and lemon, add it to your herbal tea of choice, or steep it in hot water to make a simple garlic tea. Home Remedies for Coughs When cold and flu season hits, it s nice to have an assortment of home remedies for coughs on hand to sooth sore throats. Most of these are suitable for coughs in adults or children. The honey, syrups and milk with butter would be most helpful for dry coughs. We ve tried just about all of these at one point or another, depending on who s coughing and what type of cough they have. I hope you find them useful as well. Cough Remedy #1 Honey and Cinnamon

24 Pour some honey in a small container and mix in some cinnamon to taste. Take one spoonful as needed to quiet cough. Both cinnamon and honey are anti-bacterial and anti-viral, and the honey coats and soothes the throat. Cough Remedy #2 Lemon Lemon helps to loosen and clear phlegm. You can mix it with your honey, make a lemon gargle (1/4 cup water plus 2 tablespoons lemon), or mix up a cup of warm lemonade (1 cup water, 2 tablespoons lemon juice, sweetener to taste). Cough Remedy #3 Elderberry Syrup I was so relieved when I discovered how to make elderberry syrup, because it was something that my youngest could take that really helped quiet his cough but didn t make him throw up. He s got a sensitive stomach, and when I tried OTC meds when he was younger (before I knew better), he d hurl them back up again. Elderberry Syrup Recipe Using Dried Elderberries Adapted from Mountain Rose Herbs Ingredients 1/2 cup dried organic Elder berries (4 ounces) 2 cups water 1 cup raw local honey 1 organic Cinnamon stick 5 organic Cloves 1 Tablespoon freshly grated ginger or a pinch of dried organic Ginger root (optional) Directions Place berries, water, and spices in a saucepan. Bring to a boil, reduce heat, and simmer for minutes, until liquid is reduce by one half. Strain the mixture into a bowl, squishing juice out of the berries. Stir in honey. Allow to cool and stored in a sealed jar in the refrigerator. The syrup will last for 2-3 weeks stored in the fridge.

25 Cough Remedy #4 Hot Tea Whether it s herbal or regular, the steam and extra liquid provided by hot tea help to loosen congestion, keep you hydrated and soothe irritated tissues Cough Remedy #5 Slippery Elm Slippery elm is good for sore throats and sore bellies. It was commonly used in colonial America. Because it is hydrophilic and absorbs a lot of water, it gets a slippery, somewhat gelatinous texture when heated with liquid. Slippery elm gruel is recommended for diarrhea and sore throats (it bulks up stool and gently coats the throat and digestive tract). I made up a batch using about 1 cup water and 2 tablespoons powdered slippery elm, and seasoned it with just a sprinkle of salt and a dab of honey. I thought it was okay, but my eldest found the texture too slimy. Cough Remedy #6 Herbal Cough Syrup There are many variations of herbal cough syrup, but this season I ve been using Rosemary Gladstar s Cough-be-Gone and Sore Throat Syrup. It s made with an assortment of herbs and sweetened with honey. Ingredients 4 parts fennel seed 2 parts licorice root 2 parts slippery elm bark 2 parts valerian 2 parts wild cherry bark 1 part cinnamon bark ½ part ginger root 1/8 part orange peel To make 1 quart of herbal infusion, Rosemary recommend 2 ounces of herb mixture to one quart of water. To get roughly the right weight, I used 2 tablespoons fennel seed, 1 tbsp licorice root, 1 tbsp, slippery elm bark, 1 tbsp valerian, 1 tbsp wild cherry bark, 1 1/2 teaspoons cinnamon bark, 3/4 teaspoon ginger root and 1/4 teaspoon orange peel. All measurements were a little generous so I had enough to get 2 ounces.

26 Over low heat in a heavy bottom pot, simmer the herbs and water until it is reduced by half, so that you have one pint of liquid. Strain the herbs out of the liquid, rinse chunks out of the pot, return the liquid to the pot. For each pint of liquid, add one cup of honey. sweeter syrup (1 pint honey to 1 pint liquid). You may go up to a one to one ratio for Heat gently and mix until the syrup is well blended. Add a small amount of brandy, if desired, to help preserve the syrup and act as a relaxant. Remove from heat, bottle and label. This syrup should last for several weeks, even months, if refrigerated. (Most herbs have preservative qualities.) This syrup has a mild licorice taste that is quite palatable. I think even kids would take it without a fuss. Cough Remedy #7 Herbal Cough Lozenges You can purchase herbal lozenges like Ricola or Halls (the stronger flavored ones tend to work better than the sweeter ones) or make your own. The herbs soothe as well as fight the underlying illness. Cough Remedy #8 Peppermint Sucking on a peppermint candy or sipping peppermint tea may help calm a cough. Cough Remedy #9 Steam Few things are more comforting than a warm, steamy shower for loosening congestion and opening airways. This is likely to provide only temporary relief, but it sure feels good. Keeping a humidifier running to moisten air will also help a dry cough/itchy throat. Cough Remedy #10 Cold Air We came across this remedy by accident when our youngest had a croupy cough as a baby. During the course of taking him into the ER one night when he was really

27 miserable, we found that transporting him in the cold air quieted his cough. The doctor advised us to use this trick again as needed if he was hit with another coughing attack. The cold air helps reduce the swelling and inflammation in the throat. Cough Remedy #11 Booze There s a reason many over the counter medications contain alcohol. Alcohol kills bacteria and acts as a counter-irritant in the throat (thus the burn on the way down). Instead of high priced alcohol cocktail, adults may opt for a simple shot of liquor to calm their cough. Mom used to dose us with peppermint schnapps. Just a sip can often have the desired effort. Whiskey is another popular option, but I think the alcohol/peppermint combination is better, since peppermint also helps with coughs on its own. Cough Remedy #12 Milk and Butter This was a new one on me, but in Home Remedies What Works, they suggest combining 1 cup of warm milk with two tablespoons sweet butter for dry coughs. This will work better for a dry, unproductive cough (not much mucus), because it will coat and relax the throat. (Skim doesn t have enough fat to get the job done.) Warm coconut milk would probably also work well for this. Cough Remedy #13 Chinese Hot Mustard, Wasabi or Horseradish If you can brave them, these fiery spices can kill your cough and possibly your taste buds as well as clearing out congestion in a hurry. You can use them liberally on food, or take them straight. What I don t recommend is something a college friend of mine did on a dare inhaling Chinese hot mustard right up your nose. He won the bet and cleared his congestion, but I don t think his sense of smell has been the same since. Home Remedies for Congestion Less daylight, cold weather and busy schedules often lead to colds and flus making the rounds. The discomfort (and even pain) associated with nasal congestion is one of the most common symptoms. (Not to mention that the inability to breathe is just plain annoying.)

28 I ve gathered together several home remedies for congestion to relieve your stuffy nose and sinus pressure so you can breathe easy. I don t like the side effects of over the counter decongestants (they make me jittery, knock me out or make my head feel like it s going to shrivel up like a raisin), so natural decongestants are my option of choice. Congestion Remedy #1 Tomato Tea From Earth Clinic, a great site for home remedies, the top choice for sinus congestion is a recipe called Jean s Famous Tomato Tea. This recipe has received rave reviews for its ability to clear congestion. TOMATO TEA RECIPE 2 cups V8 Juice 2-3 cloves Garlic crushed (use more if you can) 2 T Lemon Juice Hot Sauce (the more the better, so as much as you can handle) Mix together all ingredients and heat in a pan or in the microwave. Sip slowly and rewarm as needed to get the full effects of the fumes. Let it sit in the back of your throat to bathe it. Suck the fumes through your sinuses and also down into your lungs. It s all natural and healthy, so drink as much of it as you want or need until you are SURE the infection is gone. This is past the time when you feel better. This appears to be the best recipe, but from the comments, people often don t have the right ingredients. Don t let that hold you back. Use whatever you have available. Below are some substitutes that may not work as well or as fast, but will still help. I ve listed them by their likely effectiveness: Substitutes: V8 Juice tomato juice, vegetable juice, canned or fresh tomatoes crushed, tomato soup (if really desperate, try another kind of fruit juice, vegetable soup or even chicken soup. You re aiming for high Vitamin C content) Garlic garlic in olive oil, dehydrated garlic, garlic salt (aiming for the strong antibacterial/fungal effects) Lemon Juice Fresh lemons, bottled juice, limes, lime juice, oranges, frozen lemonade

29 Hot Sauce ANY kind of hot sauce works, fresh hot peppers, cayenne pepper, dried pepper flakes (if really desperate, try horseradish, black pepper or even mustard. You re aiming for the highly anti-bacterial/fungal properties of capsaicin which is found in hot peppers, and its effectiveness at clearing out the sinuses.) Congestion Remedy #2 Apple Cider Vinegar Whether you drink it, inhale it, gargle it or squirt it up your nose, Apple Cider Vinegar (ACV) is another popular choice for treating congestion. For drinking, some folks take a shot of it straight up, others add lemon juice and cayenne, or mix it with water and honey. Popular proportions on Earth Clinic are 6 ounces of water, two tablespoons ACV, two to four teaspoons honey, consumed warm, every 6 to 8 hours. To inhale ACV, boil some ACV on the stove and breathe the fumes, or mix a drop or two in your saline nose spray. Make sure not to overdo it, and keep things clean. Always use purified water for saline rinses, not tap water, because of a low risk of encountering a brain eating ameba in your water and squirting it up your nose. Congestion Remedy #3 Steam With or Without Herbs A hot, steamy shower is a godsend when you re stuffed up, but you can sneak in a little relief in a much smaller area by using a bowl of boiling water tented with a towel. Take a large bowl and add fresh or dried herbs such as eucalyptus, rosemary, peppermint or New England Aster. (A few drops of high quality essential oils may also be used, or you can skip herbs altogether, but in my experience they do help.) Pour in boiling water. Lean over bowl and inhale as best you can, tenting your head with a towel to trap the vapors. Congestion Remedy #4 Hot Tea Herbal or Regular Hot tea with lemon and honey has been a congestion fighting favorite of mine for years. Momma always stocked Lipton tea bags, but now I buy my black, green and oolong in bulk, and sometimes enjoy some tulsi (holy basil) tea blends as well. Lemon is a great mucus clearer on its own, and can provide extra vitamin C, and honey is naturally antibacterial, so do include them in your brew.

30 For extra oomph, try herbal tea such as mullein, sage, ginger, peppermint, chamomile, eucalyptus, wild thyme and blackberry. To make an herbal tea, cover 2 teaspoons dried leaves or 1/4 cup fresh leaves with 1 cup boiling water, steep for five to ten minutes, then strain and enjoy. (For ginger root, use about a 1/2 inch piece of fresh root, or 1/2 tsp-1 tsp of dried root bits.) I like to steep in a tea pot or cover my tea mug to keep the vapors from escaping. Congestion Remedy #5 Foods Livestrong.com suggests the following foods to help fight sinus congestion: Pineapple Omega 3 Fatty acids (found in cold water fish, nuts, eggs, fish oil, cod oil and flaxseed) Garlic Fluids (see hot tea) Spices and Herbs Vitamin C Apple Cider Vinegar The Holistic Herbal suggests limiting the following foods to reduce mucus: Dairy products grains sugar potatoes and other starchy root vegetables Congestion Remedy #6 - DIY Vapor Rub Simply take a small amount of coconut oil or palm shortening (about an ounce) and add a good quality essential oil (eucalyptus, mint or wintergreen) (7-10 drops or more if needed) to get the strength you want and mix well. Never use essential oil directly on your skin always use carrier oil. Spread on the chest area or dab under the nose. Note: Eucalyptus and Rosemary essential oils should not be used for children under 10. Mint essential oils should not be used for children under 6. Pine, spruce, fir and cypress

31 are safer alternatives for children over 2, but with the younger set I prefer to utilize the other options on the list. I have found that oil pulling will also help loosen mild congestion, as will salt water gargles, but these are generally less effective than the above remedies, at least for me. Home Remedies for Seasonal Allergies Want relief from seasonal allergies without relying on pharmaceuticals? This section provides home remedies for seasonal allergies, including herbs and supplements that help with seasonal allergies, simple tips to help with hay fever symptoms, food that reduce allergy symptoms and foods that may make allergies worse. What Causes Seasonal Allergies? Discovery Health estimates the 36 million people suffer with seasonal allergies (also known as hay fever or allergic rhinitis). Pollen counts go up, and your immune system releases histamines. Histamines are naturally occurring and perfectly normal except when your body over-reacts to non-harmful substances. Then you end up with itchy, watery eyes; runny nose and/or sinus drainage; sore or scratchy throat; and chest tightness, cough or difficulty breathing. If you re faced with real toxic substances, this reaction helps keep them out of your body. When it s just pollen, strong reactions pretty much only serve to make you feel miserable. But don t worry we ve got help! Home Remedy for Seasonal Allergies #1 Honey Local, raw honey is a wonderful allergy fighter for many people. I ve seen recommendations ranging from teaspoons to tablespoons per day, once dose to three or more doses. I ve been gnawing my way through a honeycomb and taking about 3 teaspoons per day, spread throughout the day. Bee pollen is also commonly recommended.

32 Home Remedy for Seasonal Allergies #2 Vitamin C Vitamin C is a natural antihistamine, antioxidant and antitoxin. I ve increased my vitamin C intake, along with my local raw honey intake, and it is working as well or better than the Allegra with no side effects. I ve been using a combination of Ester-C and Emergen-C. Homemademedicine.com recommends: During acute flare-ups, take 1,000 milligrams five times a day for four to five days. Follow this with 1,000 milligrams three times a day for three weeks; then take 1,000 milligrams a day for two months. Some people with allergies find mineral ascorbate vitamin C or esterified vitamin C (Ester-C) easier to tolerate than simple ascorbic acid. Some of the best food sources of vitamin C are citrus fruits like oranges, grapefruit and lemons; papaya, bell peppers, broccoli and other cruciferous vegetables (sauerkraut and kimchi are great!), strawberries, pineapples, kiwifruit and cantaloupe. Home Remedy for Seasonal Allergies #3 Stinging Nettle Nettle (Urtica dioica) is a natural antihistamine. A number of sources recommend regular use of nettle tea or nettle capsules leading up to and continuing through allergy season. Learn more about nettles in the Weekly Weeder #16 Common Nettle. Home Remedy for Seasonal Allergies #4 The Neti Pot Use a neti pot or saline rinse bottle to rinse irritants out of your sinuses. Note: Make sure to use only purified water in your neti pot or saline rinse. Although rare, some people have been infected with a brain eating amoeba from contaminated tap water while using a neti pot. Home Remedy for Seasonal Allergies #5 Reishi Mushrooms Reishi Mushrooms Studies have shown the reishi mushrooms may be effective against allergic reactions as well as other health problems. In the article Benefits and Side Effects of Reishi Mushrooms, Livestrong.com notes: