Spring Home Remedies

Spring Home Remedies

Backaches & sore muscles and joints

Back pain is the number one complaint of Marlow's patients; he advises them to first think about their driving posture. "Be sure you sit at a 90 degree angle, close to the wheel so you don't have to stretch," he says. "Extending your leg puts your back in a compromised position, but many people don't even realize they're doing it." And for knotted back muscles? Marlow lies on the floor on top of a tennis ball. "Roll around on it until you feel it under a tight spot--then relax your body into that area."

If you normally wear unsupportive footwear, adding cushiony inserts or switching to running sneakers will cut down on jarring to your back. When Lehigh University researchers gave back-pain sufferers lightweight, flexible shoes with simple cushions, 80% reported significant relief within a year.

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After a tough workout, Declan Connolly, PhD, a professor of exercise science at the University of Vermont, drinks a bottle of tart cherry juice; he studied its antioxidant and anti-inflammatory abilities and concluded that it helps sore muscles recover. "Though you may feel fine initially after a workout, your tissues suffer tiny tears and swelling," he says. "Tart cherries contain higher amounts of anthocyanins--antioxidants that help repair damage--than sweet cherries and most other fruits or vegetables."

Connolly tested the brand CherryPharm, available to consumers and athletes at CherryPharm.com. You can also find other brands of 100% tart cherry juice or juice concentrate in natural food supermarkets or health food stores.

If muscle soreness has already hit, at least make sure your ice is easy to use. Darran W. Marlow, DC, director of the chiropractic division at the Texas Back Institute, keeps a Dixie cup filled with water in the freezer, and when next-day muscle or joint pain strikes, he peels off the top half-inch of paper for quick, easy application. Run the ice directly along the affected joint for 5 minutes at a time; any longer could cause frostbite.

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If muscle soreness has already hit, at least make sure your ice is easy to use. Darran W. Marlow, DC, director of the chiropractic division at the Texas Back Institute, keeps a Dixie cup filled with water in the freezer, and when next-day muscle or joint pain strikes, he peels off the top half-inch of paper for quick, easy application. Run the ice directly along the affected joint for 5 minutes at a time; any longer could cause frostbite.

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If you've really injured yourself (with shin splints, a pulled muscle, or a sprain, for example), you need downtime to heal; otherwise it's important to keep moving. "Activating a sore muscle is better than resting it," says Stephen P. Sayers, PhD, an assistant professor of physical therapy at the University of Missouri--Columbia. "Getting the blood flowing to those muscles will reduce inflammation and help them heal. Choose a less strenuous exercise to do for a few days; then gradually work your way back up to a harder routine."

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Nausea, diarrhea & upset stomach

Feeling queasy? "Take a look at the ingredients in over-the-counter nausea remedies: Many are mostly sugar," says pediatrician Spooner. "Save yourself a few bucks and use the fruit syrup from a can of peaches instead. For motion sickness, morning sickness, or stomach bugs, the last thing you need is a huge meal. But that syrup, or some flat soda, can take the edge off."

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For a hangover, Donadio recommends a cup of tomato juice with a splash of Tabasco sauce. "It stimulates the liver and is loaded with antioxidants that your body needs replenished," she says.

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If you suspect food poisoning, couple black tea with a few pieces of burned toast, says Georgianna Donadio, PhD, director of the National Institute of Whole Health, a holistic certification program for medical professionals. "The tannic acid in tea and charcoal in the toast will neutralize the toxins and help you get much better very quickly."

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When diarrhea strikes his family, Gannady Raskin, MD, ND, dean of the School of Naturopathic Medicine at Bastyr University, cures it with herbal concoctions. "Tea made from pomegranate skin will help an upset stomach," he says. Set aside the leftovers of your next purchase; you can store dried skin for up to 6 months. Then steep a tablespoon's worth in a cup of boiling water for 3 to 4 minutes. Oak bark (available at health food stores) works, too: Boil for 3 minutes, let sit for half an hour, and then strain. Both recipes are rich in tannins, which help the body produce mucus to line the stomach and lessen irritation. Drink 2 tablespoons, 4 to 6 times a day.

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Cold, flu, congestion & allergies

In the early stages of cold or flu, try this recipe from Brian Berman, MD, director of the Center for Integrative Medicine at the University of Maryland School of Medicine: Place a whole unpeeled grapefruit, sectioned into four pieces, in a pot and cover with water; heat to just under a boil. Stir and add a tablespoon of honey, and drink the whole mixture like tea. "The simmering releases immune boosters from the grapefruit into the water--vitamin C and flavonoids hidden between the rind and the fruit," he says. "The concoction packs more punch than store-bought grapefruit juice, plus the warmth eases a sore throat." To beef up your body's healing response, he swears by liquid olive leaf extract, available at health food stores. Studies suggest that its antiviral qualities can help treat cold and flu bugs. "You end up getting rid of mucus sooner, and it helps your immune system fight back as well."

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Congestion and bronchitis call for an oldie but a goodie, says Woodson Merrell, MD, an assistant clinical professor of medicine at Columbia University College of Physicians and Surgeons: medicated vapor rub. Applied to the chest, it helps stuffed-up sufferers breathe easier, but Merrell prefers a cleaner approach: Boil a pot of water, let it cool for about 1 minute, and then mix in a teaspoon of vapor rub. Lean over it with your head about a foot from the steam. Use a towel over your head to make a tent, and inhale for 5 minutes.

Your nasal congestion may also respond to saltier measures: Merrell rinses his sinuses with a store-bought nasal saline solution (or, in a pinch, dissolve a teaspoon of salt in a cup of water) to wash out pollen and thin mucus. Spooner says his two children willingly "hose their nose" when they're sick by squirting the solution up each nostril with a bulb syringe. "Buy saline by the case, and start your kids early. It provides instant relief of congestion without side effects," he adds. "It won't shorten your cold, but being able to breathe through your nose makes the wait more pleasant."

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