Natural Health Remedies That Actually Work

Did you know that, in 2022, nearly 40% of Americans tried natural remedies to resolve medical issues like arthritis, back pain, insomnia, and high blood pressure? This number of participants has doubled since 2002. The uptick has been, in part, due to dissatisfaction with conventional medicine and the desire to seek prevention and overall well-being rather than addressing symptoms. While many natural remedies are not studied and may have negative effects, see the following list for the best remedies to a variety of issues:

Back Pain

Acupuncture: By relaxing overactive muscles and increasing blood flow into the region, acupuncture can relieve both acute and chronic lower back pain before trying medication. This is recommended by the American College of Physicians (ACP), and the treatment is covered by Medicare for diagnosed chronic lower back pain.

Spinal Manipulation: Also suggested by the ACP, seeing a chiropractor or physical therapist can decrease acute and chronic lower back pain by releasing gas and pressure in the joints and calming nearby muscles. Medicare covers this for subluxation (slightly misaligned vertebrae). Before going, however, check with your doctor as it can worsen the condition in some cases.

Massage: Recommended by the ACP for acute back pain, massage can relieve pain when a muscle is pulled in your back.

Mindfulness-Based Stress Reduction: This takes a psychological approach to pain management, where you shift your focus away from the pain. This showed as significantly effective in a 2024 review of 18 different studies. Similarly, meditation and cognitive therapy can also help.

Mind-Body Exercise: During a review of 118 different studies, yoga, tai chi, and Pilates were some of the most effective physical activities for reducing back pain.

Achy Joints

Tai Chi: If you’ve been diagnosed with osteoarthritis in your knees or hips, the slow, gentle moves and deep breathing of tai chi are strongly recommended by the American College of Rheumatology. Tai chi enhances strength and balance, providing further benefits.

Yoga: By building up isometric muscle strength and releasing proteins that can reduce arthritis-related and systemic inflammation, yoga reduces knee arthritis pain and stiffness. In-person and supervised instruction is best, and gentle yoga classes can be found at local community centers, senior centers, and the Y.

Sleep Problems

Cognitive Behavior Therapy (CBT): Eric Zhou, an assistant professor of psychiatry at Harvard Medical School, says that CBT is the gold standard for insomnia, stating that the relaxation techniques further ease insomnia and improve sleep quality. Ask your doctor for a referral to the Society of Behavioral Sleep Medicine or International Directory of CBT-I.

Hypnotherapy: A 2023 review of more than 40 studies showed that guided hypnosis helped about half of the participants sleep better. It works by putting you in a calm, focused state where you can access your inner resources.

Tai Chi & Yoga: Tai chi and yoga are both thought to increase gamma-aminobutyric acid (GABA) levels in your brain, which appear to play a role in mood and sleep. These can also help you feel calmer and more relaxed, leading to fewer sleep disruptions.

Mental Health

Acupuncture: According to a 2024 review of 20 studies, four weeks of acupuncture can make dramatic changes in the moods of those dealing with depression.

Music Therapy: Used alongside medication and talk therapy, music therapy eased depression more than meds and talk therapy alone. Music impacts emotions and emotional regulation in the brain, and positive effects can be achieved by simply listening to relaxing music on a regular schedule.

Heart Issues

Omega-3 Fatty Acids: Whether through a supplement or food (salmon, herring, mackerel, sardines), ingesting about 3 grams daily of Omega-3 fatty acids assists in reducing high blood pressure. It has also been shows to reduce triglycerides.

Berberine: This compound—which is extracted from several plants—helps reduce cholesterol absorption, significantly improving total cholesterol, LDL (“bad”) cholesterol, and triglycerides.

Meditation and Yoga: Meditation and breathing techniques can help you better manage stress and the subsequent high blood pressure. You can try apps like Calm or Smiling Mind. Moreover, people who do yoga are 85% more likely to have normal blood pressure than others.

Cold & Flu

Honey: A tablespoon of honey soothes sore throats by moistening the mucous membranes in your mouth. Additionally, honey reduces both the frequency and severity of a cough. Gargling with salt water can also sooth a sore throat.

Saline Nasal Irrigation: Flushing your nose with mildly salty water moistens the mucous membranes and flushes out mucus, temporarily relieving cold symptoms. This includes saline sprays and neti pots; if you use the latter, however, make sure to wash it thoroughly after each use.

Digestive Trouble

Acupuncture: Two to four weeks of acupuncture has been shown to ease constipation, and some people find it useful for any abdominal malaise.

Yoga: A 2021 study published in the Journal of Bodywork and Movement Therapies found that people between 60 and 75 years of age who did yoga three times a week for three months reported significant improvement in constipation and sleep. In a 2023 study, adults with irritable bowel syndrome also reported having decreased abdominal pain.

Source: Consumer Reports January + February 202