Natural Remedies for Common Ailments (Part 3)

       In two previous editions of the magazine, we focused on natural remedies for sore throat, stomach ache, cough, heartburn, headache, flatulence or farting, anxiety, insomnia or sleeplessness. We are concentrating on four other minor maladies in this issue. These are nausea, constipation, sore muscles/joint pain and earache. We emphasise that the natural remedies are for sicknesses that do not require orthodox medication. Our intervention does do not translate to medical diagnosis or advice. Serious illnesses should be referred to competent medical practitioners.

Nausea

         This is a sensation that makes a person feel the need to vomit. Sometimes, individuals with nausea do actually vomit.The triggers include:

• Stress or anxiety
• Pregnancy
• Motion sickness
• Phobias
• Migraine
• Food poisoning
• Viruses such as influenza (flu) or norovirus (stomach flu)
• Gastrointestinal disorders such as irritable bowel syndrome (IBS)
• Certain medications like hormonal contraceptives or beta-blockers
• Problems with the inner ear, such as labyrinthitis or vestibular neuritis
• Thyroid disorders
• Eating disorders

Natural Remedies

       Resting, eating bland foods and avoiding strong food odours, perfume, smoke and stuffy room may help reduce nausea. A daily dose of fresh ginger is another effective way of reducing nausea, especially during pregnancy. You may also try inhaling sliced fresh lemon or lemon oil. Taking slow, deep breaths, as well as relaxing the muscles can also help to ameliorate the condition. Additional tips are presented below:

1. Add certain spices like fennel powder, cinnamon and cumin extract to your tea, smoothies or beverages.
2. Avoid spicy or fatty foods.
3. Add protein to your meals.
4. Avoid large meals and opt for smaller, more frequent portions when you are feeling nauseated.
5. Stay upright after you eat- do not lie down immediately.
6. Avoid drinking with meals as drinking liquids with meals may increase feelings of fullness, thereby worsening nausea in some individuals.
7. Stay hydrated- if your nausea is accompanied by vomiting, replace your lost fluids with electrolyte-rich fluids such as flat mineral water, vegetable broth or a sports drink.
8. Avoid strong smells, as these may worsen nausea, especially during pregnancy.
9. Aerobic exercise may be helpful in reducing nausea in some individuals.

Seek medical care if you experience chest pain, severe headache, abdominal pain, blurred vision, fainting or confusion, dry mouth, weakness and infrequent urination. Also see a doctor if you feel nauseated and lose appetite for several weeks to a month or unintentionally lose weight.

Constipation

        Constipation is a symptom rather than a disease. It occurs when bowel movements become less frequent and stools become difficult to pass. It happens most often due to changes in diet or routine, or due to inadequate intake of fibre. Having fewer than three bowel movements a week is, technically the definition of constipation. Other symptoms are:

• Dry and hard stools.
• Painful bowel movements and difficulty passing stool.
• Having the feeling that the bowel has not been fully emptied of stool.

Common lifestyle causes of constipation include:

1. Eating food low in fibre.
2. Not getting enough exercise.
3. Changes in regular routine such as travelling or eating or going to bed at different times.
4. Eating large amounts of milk or cheese.
5. Stress; and
6. Resisting the urge to have a bowel movement.

Natural Remedies

1. Stay hydrated throughout the day by drinking enough water to keep the body and all the systems that contribute to bowel movement healthy.
2. Drink a glass of prune juice in the morning and at night to maintain bowel regularity.
3. Caffeine is a natural stimulant for the digestive system, so enjoying a cup of coffee in the morning can help prompt a bowel movement.
4. Oil stimulates the digestive system and lines the walls of the intestine for smoother bowel movements. Take olive on an empty stomach or mix a teaspoon of flaxseed oil aloe vera gel into orange juice with pulp for extra fibre.
5. Eat more yoghurt or take a probiotic supplement.
6. Mix one teaspoon of baking soda in a quarter cup of warm water to neutralize stomach acid, helping stool to pass through the gut easily.
7. Eat magnesium rich food such as green leafy vegetables, beans, lentils, avocados, bananas, seeds, nuts, and oily fish like mackerel. This should be in moderate quantities as too much magnesium can have the opposite effect on bowel movement.
8. Increase your intake of fibre rich food and shun refined or artificial meals as these harden the stool and cause constipation. Go for food like beans, whole grains, and fruits such as plums, pears, apples, apricots and berries.
9. Two teaspoons of Epsom salts mixed with a cup of water  or juice typically causes a bowel movement within four hours.
10. Engage in gentle exercises as these benefit the muscles and joints, as well as stimulates the colon, encouraging the bowels to move. Ideally, avoid eating any significant amount of food an hour before or after a workout.
11. Avoid dairy such as cow milk and cheese. However, it may not be necessary to completely stop eating dairy, as there are valuable nutrients and probiotics in cheese and yoghurt. Just cut back on your servings. And
12. Take a cup of ginger tea two or three times a day to stimulate the release of gastric and pancreatic enzymes that speed up bowel movement.

Sore Muscles/Joint Pain

Aching, tender muscles otherwise known as sore muscles can have causes that are not due to underlying diseases. Examples include exercise, disuse (prolonged sitting, lying down), doing a new physical activity for the first time, or side effects of medication. The actual cause of pain in the muscles can be difficult to self-diagnose. If you have had an obvious injury, such as stressing a joint through a repetitive pattern at work, dislocating a shoulder playing sports, or pinching a nerve by falling asleep in an awkward position, the source of your immediate pain may be obvious.

          However, when pain develops slowly over time without the occurrence of an obvious injury or accident, or when the pain from an injury has become chronic and the source is unknown, you may be in need of a more thorough assessment by a competent medical personnel to determine the actual source. If there is no injury and the pain is not too severe, you may opt for home or natural remedies.

Home Remedies

1. A classic remedy for sore muscles and joints is to take a relaxing bath with Epsom Salts.
2. For a more immediate relief to sore muscles, try a hot-and-cold approach to pain management. Apply a hot compress to the impacted area for twenty minutes. Immediately follow that with a cold ice pack for another twenty minutes. Try this technique everyday if possible until the desired relief is attained. Also, keep the area elevated if it is swollen.
3. Inactivity can worsen sore muscles and joint pain. In particular, tension in the leg muscles could be responsible for added stress placed on the knees and hips. Regular exercise can help strengthen and stretch affected joints and muscles, reducing pain.
4. Add turmeric to your daily meals, tea and beverages to ease joint pain.
5. Avoid gluten, dairy, and sugar, as well as making other dietary adjustments to incorporate more fatty acids into your meals.
6. Eat more fibre as this produces lots of short-chain fatty acids.
7. Warm-up aching joints with hot water bottle, gel-filled pad that can be heated in the microwave, electric heating pad and hot bath.
8. Cultivate relationships- People with chronic pain who have social networks tend to rate their pain lower and are less likely to report that pain interferes with their day-to-day activities. There are many ways to expand your social network – for example, you can join a book club, volunteer, or participate in a local support group for people with chronic pain. If leaving the house poses challenges, consider joining an online group where people with your condition can share experiences and offer support.
9. Practice good sleep habits. Getting enough sleep is important for managing pain and promoting healing. Practice habits that help you get restful, adequate sleep. For example, make your bedroom quiet and dark, keep electronics away from your bedroom, and establish a regular schedule for going to bed and waking up. And
10. Enjoy a massage. Therapeutic massage can loosen your tight muscles, get your blood flowing, and calm your mind.

                     Materials sourced from https://www.medicalnewtoday.com; https://wwwhealthline.com; https://www.my.clevelandclinic.org; https://www.verochiropractic.com; https://www.arthritis.com.