I love a natural remedy, I live for them! My very first interest in herbs and homeopathic medicine started when I was a kid, my Granny was into it big time and would present us with a tissue salt or herb for any ache, pain or problem any of us had. She practically lived in the ‘health shop’ as she would refer to it and get her weekly granola, arnica and potions from there. I so wish she could see how much I’ve fallen in love with the holistic life now, I think she would be so happy to see it.
My Granny really was onto something though, even if most people didn’t quite get it at the time. But some of THE most effective remedies have been used for centuries, long before modern medicine existed. They’re surprisingly simple, extremely cost effective and in some cases completely free!
Just a disclaimer before we get into some of my faves though, this isn’t about replacing medical treatment (potentially in some cases, but not all), it’s about understanding the foods, herbs and lifestyle practices that can very effectively support your body alongside it and being open to trusting nature, because as I always say it really does KNOW.
Here are 10 of my favourites to add to your natural remedy toolkit!
1. Breast tenderness before your period? Add 1–2 tablespoons of ground flaxseed to your breakfast (even better try Seed Cycling)
If your breasts become swollen, tender or lumpy in the week before your period, fluctuating oestrogen levels will be playing a role. Ground flaxseed are one of the richest dietary sources of lignans, which are natural plant compounds that interact with oestrogen metabolism (meaning how it’s broken down in your body). Rather than boosting or blocking hormones lignans give the body a helping hand to balance out oestrogen meaning less symptoms caused by increased oestrogen.
Flaxseed also provides fibre for your gut microbiome, which supports the excretion of used hormones through the digestive tract and will get your bowels moving. Plus flax is a great plant-based omega-3 source to help regulate inflammation in the body too. Remember to grind it down first though so that your digestive system can actually absorb it.
2. First trimester nausea? Sip freshly grated ginger tea.
Morning sickness affects around 70-80% of pregnancies and ginger has one of the strongest evidence bases of any natural remedy. Thats because ginger contains active compounds called gingerols and shogaols, which influence stomach emptying and the brain pathways involved in nausea.
Try this: Steep freshly grated ginger in hot water for 10 minutes and sip throughout the day, add slices to sparkling water if hot drinks aren’t appealing especially during the heatwave OR make a batch of THESE for ease and speed in the morning.
3. Feeling puffy? Dandelion tea is your new best friend!
If you wake-up feeling puffy, swollen or notice fluid retention before your period, dandelion leaf tea has long been used in traditional herbal medicine to support healthy fluid balances it really does make SUCH a noticeable difference.
Unlike many herbal diuretics, dandelion naturally contains potassium, which is lost when we excrete excess fluid.
Try this: One to two cups daily during the days you notice bloating or puffiness.
4. Bad breath? Chew fennel seeds after meals.
This simple habit has been used across the Mediterranean, India and the Middle East for generations!! Fennel contains aromatic essential oils with natural antimicrobial properties that help reduce odour-causing bacteria in the mouth while stimulating saliva production- your body’s natural defence against bad breath.
Try this: Chew half a teaspoon after meals instead of reaching for mints loaded with artificial sweeteners I know this might be a bit odd at first, but trust me it works!!
5. Painful periods? Magnesium glycinate.
Magnesium is involved in over 300 biochemical reactions in the body, including muscle contraction and nervous system regulation. Low magnesium status may contribute to increased uterine muscle contractions and cramping.
Magnesium glycinate is generally well absorbed and gentle on the digestive system.
6. Hot flushes? Try sage tea.
Longggg before it became a wellness trend, sage was traditionally used to support women experiencing menopausal symptoms.
Also, the ritual of sitting down with a warm herbal tea helps reduce stress which itself can trigger hot flushes.
Try this: One-two cups daily, particularly during times when symptoms are more noticeable.
7. Can’t switch off at night? Combine a warm Epsom salt bath with a digital detox.
Sleep isn’t just about magnesium supps (although this can definitely help!). Better rest at night is about giving your nervous system the message that the day is over.
A warm bath naturally raises your body temperature before allowing it to cool afterwards- a signal that promotes sleepiness. Pairing this with an hour away from cortisol inducing blue bright screens helps protect melatonin production and reduces the constant mental stimulation many of us experience before bed.
Magnesium is well absorbed through the skin and the combination of warmth, relaxation and reduced screen exposure can make ALL the difference to sleep quality.
8. Dry skin? Eat oily fish twice a week.
Think of dry skin as needing an internal moisturiser and the best foods to provide this moisture are hands down oily fish!!
Salmon, sardines and mackerel provide EPA and DHA, long-chain omega-3 fats that help support the skin barrier, reduce inflammation and improve hydration.
While skincare has its place, no moisturiser can compensate for a diet lacking essential fatty acids.
Aim for two servings of oily fish each week, or speak to your practitioner about whether an omega-3 supplement is appropriate if you don’t eat fish.
9. Headaches? Don’t overlook mineral-rich hydration (not just water)
Not every headache is caused by dehydration and loads of people underestimate how much fluid AND minerals / electrolytes they lose through exercise, hot weather, illness or simply busy days where drinking water falls down the priority list.
Electrolytes like sodium and potassium help regulate fluid balance inside and outside your cells, but If you’re drinking litres of water without replacing these minerals too, hydration may still be suboptimal because hydration is more than just water its mineral replenishment too and these together can cause or worsen headaches. Adding quality sea salt like Maldon salt to your water can help, making a glass of my Homemade Electrolytes or adding THESE electrolytes to your water can help. (W-JESSSHAND20 for 20% off at checkout, aff link)
10.Constipated? Eat 1-2 kiwis with the skin on with your breakfast in the morning.
This is clinically proven to help encourage bowel regularity and get things moving due to the fact kiwis contain both soluable AND insoluable fibre. I know the idea of eating the skin might be a bit strange but slice it as thin as possible and eat it alongside your breakfast and you will soon get used to it.
11. Sluggish in the morning? Get your eyes into the natural sunlight as soon as you wake-up and make a commitment to go for a morning walk daily
Exposure to natural morning light helps regulate your circadian rhythm, suppresses melatonin production, stimulates serotonin (your energy and mood hormone) and supports a healthy cortisol awakening response- the natural rise in cortisol that helps you feel alert.
Adding gentle movement by walking increases blood flow to the brain and can improve focus, mood and energy for the rest of the day.
Ten to twenty minutes outside within the first hour of waking is one of the simplest habits I recommend for people struggling with sluggish mornings.
Anxiety? Try drinking lemon balm tea
Lemon balm works by supporting GABA one of the brain’s main calming neurotransmitters (known as the anti-anxiety neurotransmitter).
Steep a tea bag or 1–2 teaspoons of dried lemon balm in hot water for 5-10 mins. Can also drink it cold / room temp during summer and turn it into a lemon balm iced tea.
Hope this has been helpful!! Let me know in the comments below and I’ll share more of this sort of content. Have a lovely evening, Jess X
p.s The link to my homeopathy kit (photographed above) is HERE.
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