Makeover your medicine cabinet – with holistic options!

This medicine-cabinet makeover will replace your conventional cures with healthier options. Whether you’re plagued by headache pain or only occasionally bothered by a case of the sniffles, your medicine cabinet is probably the first place you turn to for relief. But are its contents the best choices for your health?

Consider replacing some of those myriad pills, sprays, and bottles with natural alternatives. Some can reduce unpleasant side effects, save you money, or simply give you a leg up on your own wellbeing. Read on for tips on what to keep, what to toss, and why. Be sure to consult your health-care provider before you change your regimen, and always disclose everything you’re taking, whether natural or not.

Pain Relief ~ Headaches

Before: Analgesics, including acetaminophen (Tylenol), aspirin (Bayer, Bufferin), and ibuprofen (Advil, Motrin, Nuprin)

After: Analgesics, magnesium, riboflavin, feverfew.

Why: Aspirin and ibuprofen are tough to beat for rapid headache relief, so hang on to them for emergencies. But natural approaches can help prevent migraines. That’s good news, since overreliance on analgesics can make the brain’s pain sensors overly receptive and cause rebound headaches. For migraines, the National Headache Foundation says two dietary supplements may be helpful: magnesium (500 to 750 mg daily) to relax the brain’s blood vessels, which swell during headache, and riboflavin (400 mg daily) to reverse energy loss in cells during migraines. In addition, feverfew, a member of the daisy family, is believed to stave off migraine attacks; try a starting dose of 50 mg a day.

Common Cold

Before: Sprays (Sinex, Afrin, Dristan), tablets or caplets (Sudafed, Actifed, Drixoral).

After: Eucalyptus oil, neti pot, echinacea, homeopathy (Zicam), Vitamin C.

Why: Traditional nasal sprays can be useful in the short term, but when their effectiveness wanes, you’re likely to spray more often, creating a cycle of dependency. Pseudoephedrine, the active ingredient in most oral decongestants, has a lengthy list of potential side effects including nervousness, restlessness, and trouble sleeping. For a safer alternative, add a few drops of eucalyptus essential oil to a bowl of steaming water. Drape a towel over your head, then breathe steam deeply to gently clear your nasal passages. Or try a traditional nasal wash: Make a warm salt-water solution, lean your head over a sink, pour the water into the palm of your hand and inhale through the nose, one nostril at a time (or use a neti pot, a teapot-like device especially made for nasal irrigation). Spit out any remaining solution and gently blow your nose. The herb echinacea can help shorten the duration of colds, as can Zicam, a homeopathic zinc-based nasal gel.

Vitamin C for the common cold: Dr Andrew Saul (teacher in Food Matters) recommends Vitamin C megadosing for the common cold. The key is to start early, so when you first start to feel blocked up and sniffly, take Vitamin C supplements until you reach bowel tolerance; take 1 gram or 1000mg of Vitamin C (Wholefood or Ascorbate) in powder form or tablet form every 15 minutes until you start to feel loose in the bowels. As he says ‘take enough C to be symptom free whatever the amount might be.

Try this Eucalyptus Tea Recipe


Before: Antihistamines (Allegra, Benadryl, Claritin, Zyrtec).

After: Quercetin, stinging nettle, butter bur.

Why:  Antihistamines can relieve a runny nose and quell a sneezing fit, but they do little to convince your body that a peanut, mold spore, or whiff of pollen is not, in fact, an invader.Although more studies prove allergies can be removed by eating an allergy-free-diet, quercetin supplements (500 mg twice daily between meals beginning one month before allergy season) may certainly help prevent allergies. If symptoms have set in, try butterbur (75 mg twice daily) or stinging-nettle capsules (3 g twice daily). These herbs can ease symptoms without the drowsiness associated with many antihistamines.


Before: Liquid treatments (Pepto-Bismol, Bismatrol, Maalox, Mylanta).

After: Ginger, probiotics, digestive enzymes.

Why: Try chewing a quarter-ounce piece of fresh ginger or grating and steeping it in just-boiled water to make tea. Probiotics may also help with nausea and aid digestion by restoring the balance of bacteria in the intestine. Similarly, digestive enzyme supplements may help natural enzymes in nutrient absorption and limiting gas or discomfort.

You can try using fermented foods for their probiotic richness too ~ try my recipe for homemade Kraut!


Before: Extra-strength analgesics (Midol, Pamprin, Premsyn).

After: Calcium, pine bark, and Agnus castus (chaste-tree fruit).

Why: Analgesics use additives such as caffeine, pyrilamine maleate (an anesthetic), and pamabrom (a diuretic), all highly artificial approaches to help alleviate PMS-related cramps, bloating, backache, and fatigue. More natural approaches like calcium (1,200 to 1,500 mg per day from food or supplements) can help fend off aches. Pine bark is also promising: A recent study in the Journal of Reproductive Medicine found that women who took 60 mg of pycnogenol (pine bark) each day for three months reduced their cramps and breast tenderness by up to 100 percent. Similarly, 20 mg per day of Agnus castus (chaste tree) fruit extract has been shown to be more effective than widely prescribed fluoxitine (Prozac) in treating physical symptoms of PMS.

Try this recipe for PMS tea!

Muscle Strains and Bruises

Before: Topical rubs (BenGay, Icy Hot, Deep Heating).

After: Arnica gel (derived from the perennial alpine herb Arnica montana), capsaicin ointment (from hot peppers).

Why: Natural approaches, arnica in particular, are gentler yet can be just as effective as the menthols and methyl-salicylates (chemical cousins to aspirin) found in conventional ointments.

This is my favourite Arnica Gel.

Cuts and Scrapes

Before: Antibiotic salves (Neosporin, Bacitracin).

After: Tea tree oil 

Why: Most cuts and scrapes heal on their own, antibiotics can help speed the process. Using a “triple antibiotic” cream for minor cuts is like using a sledgehammer to crack a walnut. A simpler alternative is tea tree oil, distilled from the Australian Melaleuca alternifolia plant, applied straight to the skin as a natural antiseptic, germicide, antibacterial, and fungicide. A recent study published in the Journal of Hospital Infection found tea tree oil as useful as standard antimicrobial soap for healing wounds caused from infections from the antibiotic-resistant hospital superbug Staphylococcus aureus.

My fave Tea Tree oil (from pure sources) is HERE.

Sunburn and Stinging

Before: Commercial Aftersun lotions.

After: Aloe Vera plant

Why: Aloe vera is applied topically for relieving sunburn, minor burns and other skin inflammations. It’s taken from the fresh leaves of plants or is available as a commercially prepared gel or lotion. If commercially prepared, the percentage of aloe vera should be in a very high concentration order to be effective.

Check out my favourite Aloe treatment for sunburn relief HERE. 

Remember, plant medicine is still alive and well within Western Medicine. It gives us powerful compounds for pain relief, mental health assistance, blood thinning and so much more. By going “back to basics” with your at home regimens, you’re really adopting the most pure form of medicine into your routine. Your body will be able to recognize and more safely process these medicines and dangerous overdose is very limited.

It’s a win for everyone.

Yours in health,

Xx- S


Food and Feelings – could it be true?

We’ve all been there before, men and women alike, eating for no good reason and sometimes, not with any ability to stop. Do we ever wonder why that is, beyond “PMS”? Never having had suffered from weight problems in my life I never really considered the root causes and eventually implications of eating with your mind closed until I started down the path of Wellness, and Wellness Coaching.

Lacking in time to yourself and the ability to feel control over your life are some of the key factors behind this all to familiar phenomenon. Subliminally we look at food with the idea that our control over it will lead us to feel some sense of pleasure and control once again. Note to the readers: food never provides us with real sustainable relief and control.

When you’ve found yourself jumping into a jar of pickles, a bag of chips or a tub of sweets, there are a few things you can remember (or look back on) to help realize your real underlying issues and stop the eating before it’s too late.

Sit back, relax and chew your food. The digestion process starts in your mouth with your salivary glands. When relaxed, the human parasympathetic nervous system turns on, opening communication between the brain and the stomach. Instead of going from ravenous to nauseated, we are having the feeling of being satisfied – no portion control or punishment required.

Enjoy your food completely no matter what you happen to be eating. Human beings are bio-programmed to seek pleasure. When you take time to really allow yourself to enjoy the food you are consuming, your brain is allowed to experience satisfaction and can tell you when it’s ready to stop eating.

EAT GOOD FOOD, all the time, every time. Believe it or not, your body knows when you’re eating food devoid of any nutrient values. Foods low in fibre will cause your body to crave more of it, you will soon find yourself stuffing your face well after you are full, all in the instinctual search for more of the same.

Understand your cravings, de-stress and exercise. Take a walk with a loved one, have a chat on the phone with an old friend. Take up golf, swimming or Yoga. Find positive people to surround yourself with to win the battle over your emotions.

To your health!