PURE Genius

Tired of popping pills? From muscle strains to headaches to gas, these herbal and natural remedies will help sort you out.

Even with all of the advances in modern medicine, there’s been a growing demand for herbal and natural cures – in fact, almost two-thirds of Aussies have used at least one complementary treatment in the past 12 months. And it’s easy to understand why: they’re inexpensive (often free!), convenient, natural and, most importantly, they work. We’ve rounded up some of the best herbal and natural cures that are recommended by leading doctors, naturopaths and other health experts. Just remember to talk to your doctor before trying them.

ARTHRITIS PAIN

There’s a lot of misinformation out there. Learn what you can do to feel better.

DON’T RELY ON GLUCOSAMINE

Glucosamine is a natural compound found in your joints and the cartilage around them, says rheumatologist Dr Eric Matteson. Although this supplement is widely available and helpful to some people, it doesn’t do what most people think it does. “Patients believe that taking it as a pill will rebuild joints,” he says.

But it doesn’t. “Unless you inject it into the joint”– which can be done at your doctor’s office – “there’s no way of getting it into your joints. Although, some people say they get some pain relief in the short term.”

Try: GELATIN

Natural gelatin has collagen, which is made from pig skin or cow bone and may help relieve joint pain and inflammation. Add natural gelatin to fruit and fruit juice to make a refreshing dessert, or take collagen supplements (available at chemists). One study found that people who regularly took collagen reported less knee pain.

Headaches

Up to seven million Aussies suffer from some kind of tension headache (including migraines), according to Headache Australia. Stress, lack of sleep, hunger, bad posture and eyestrain are the most common causes. But these ideas can help.

SNIFF A GREEN APPLE

In one study, when people in the midst of a migraine attack sniffed test tubes containing a green apple smell, the pain improved more than when they smelled tubes that had no scent. Earlier studies found that the smell of a green apple helps reduce anxiety.

DRINK WATER

At the first twinge of pain, drink a cup or two of water. This tactic alleviated the headaches of 65 per cent of sufferers within 30 minutes, according to a study published in the journal Headache.

HEADACHES DOS & DON’TS

DO put a pencil between your teeth, but don’t bite down. This relaxes muscles to ease the ache – plus, it distracts from pain.

DON’T chew gum. The repetitive motion of chomping can tighten muscles, causing your head to pound.

DO wear sunglasses. Bright light can lead to squinting and, subsequently, a headache.

DON’T put on perfume. Strong scents may bring on a headache.

DO sleep on your back. Lying on your stomach can cause the muscles in your neck to contract, triggering a headache.

Try: PEPPERMINT OIL

“Peppermint essential oil can be applied to the temples to relieve tension headaches,” says integrative medicine specialist Dr Tieraona Low Dog. “You can make your own by putting five drops of peppermint essential oil in 30ml of a carrier oil, such as almond or grapeseed. Shake well and store in a small glass jar. When you feel a headache coming on, massage a few drops of oil into your temples. Close your eyes and take a few deep breaths. Repeat in 20 to 30 minutes if needed. Keep the oil away from the

E eye area and don’t use it on children under six.”

Bruises

Unless you encase yourself in bubble wrap, you’ll never be immune to an occasional mishap. But you can lessen the likelihood of a minor injury turning into a larger problem and help the black-and-blue fade.

PROP UP YOUR FEET

Bruises are basically little reservoirs of blood. Blood, like any liquid, runs downwards. If you do a lot of standing, blood that has collected in a bruise will seep down through your soft tissues and find other places to puddle. “Elevation will also help ease any swelling,” says dermatologist Dr Monica Halem.

LOSE A BRUISE WITH ARNICA GEL

Arnica is a plant supplement and homeopathic remedy that’s been shown to reduce bruising. Specifically, arnica acts as an anti-inflammatory and also helps dilate capillaries under the skin, which allows blood and fluid to move out of the injured area. Apply arnica gel to a bruise three times a day.

Try: APPLE CIDER VINEGAR How it works

It’s an excellent natural anti-inflammatory, as it contains a number of vitamins and antioxidants that help to speed up the healing process.

How to use it Put a little of the vinegar on a cotton ball and dab it directly on the bruise.

Gas

Uncomfortable – and sometimes embarrassing – gas is a common problem. Most cases trace back to diet. You may experience flatulence if your digestive system can’t handle the top offenders, such as lactose and certain carbohydrates. Here’s how to find relief.

As the outcome of a natural, healthy process, a little gas is unavoidable. According to the Royal Australian College of General Practitioners, your intestines produce roughly 25 litres of gas a day – a combination of swallowed air and digestive bi-products. Most of this gets reabsorbed leaving you with roughly two litres of gas that you pass through your anus each day. On average, women pass wind seven times per day compared with 12 for men, in portions of 30 to 120 millilitres.

The biggest trigger for farting? The fibre in foods, says Professor Terry Bolin, gastroenterologist and president of The Gut Foundation. And, yes, if you increase your fibre intake, you’ll produce more gas. But Professor Bolin says it’s a small price to pay for the benefits a high-fibre diet brings. It wards off constipation and also generates fatty acids that nourish the lining of the colon and helps prevent diseases such as bowel cancer. But to keep it from becoming a painful embarrassment, research suggests drinking peppermint tea after meals can aid digestion and may reduce gas. Also, a brisk walk may stimulate the gut wall, making it easier to pass gas, found another study.

USE CHARCOAL IN A NEW WAY

Some studies have found that activated charcoal tablets are effective in eliminating excessive gas, because charcoal absorbs gases. If you’re on medication, check with your GP first, because charcoal can soak up meds as well as gas.

Try:

ACIDOPHILUS SUPPLEMENTS How it works

A daily supplement of acidophilus capsules can help eliminate gas problems, says integrative medicine pioneer Dr Andrew Weil. Acidophilus bacteria are friendly microorganisms that live in your intestines and support good digestion.

How to use it Eat a serving of yoghurt daily – check the label to make sure it contains live cultures – or buy acidophilus capsules, which you’ll find refrigerated at the health food store. Follow the label directions for proper dosage.

Try:

FENNEL SEEDS

Fennel is a carminative, a compound that can disperse gas from the intestinal tract. “You can find fennel seeds in the spice section of most supermarkets,” says Dr Weil. “Try chewing and swallowing half a teaspoonful of the seeds at the end of meals.”

Constipation

Feeling backed up is an uncomfortable issue and it’s surprisingly common. A recent study estimated that almost a quarter of all adult Australians is chronically constipated. Here are some ways to soften the impact.

FINE-TUNE YOUR FIBRE

Nutrition Australia recommends women should aim to eat 25 grams of fibre a day and men 30 grams. Wholegrains, fruit and vegetables are the best fibre sources. Top among the fibre heavyweights are cooked dried beans, prunes, figs, raisins, popcorn (yes, really), oatmeal, pears and nuts. One word of caution, though: increase your fibre intake slowly to avoid bloating.

SNACK ON YOGHURT

Many varieties contain live bacteria known as probiotics, which help to keep your gut healthy. A review of studies published in the American

Journal of Clinical Nutrition noted that probiotics led to 1.3 more bowel movements weekly and reduced ‘gut transit time’ (how long it takes for a stool to pass) by 12.4 hours. Plus, probiotics can increase the amount of water in the stool, which makes it softer. Look for yoghurt that contains the probiotic Bifidobacterium lactis, which has been proven especially helpful for getting things moving.

MAKE YOUR OWN NATURAL LAXATIVE

Grind two parts psyllium seeds with one part flaxseed and one part oat bran (all available in

health food stores). Mix the ingredients with water and have it as a little mash every night about 9pm. Psyllium absorbs liquid in the intestines, making

a softer stool that’s easier to pass, says Dr Paul Rousseau, an

expert in geriatric medicine.