Natural cough remedies are a great way to get rid of an annoying tickle without reaching for the medicine cabinet, and these treatments are suitable for all the family.

Those with young kids will be familiar with coughs and colds doing the rounds in the winter months - and often throughout the rest of the year too - leaving many searching for natural cold remedies as well as natural headache remedies and natural flu remedies.

Dr Deborah Lee, from Dr Fox Online Pharmacy, explains, "Coughing is a reflex needed to protect your lungs. When you cough, it may be because you have a dry irritated throat, an upper respiratory tract infection (URTI), or a chest infection. Dampening down a cough reflex may not always be in your best health interests, however, coughing is exhausting and many people just want a period of relief, if only overnight, to help them sleep."

Fortunately, coughs can also be treated without the help of over-the-counter relief - and some of the remedies you'll probably already have in the back of your cupboard. We've listed the best natural cough remedies below, along with some advice on age suitability too.

9 natural cough remedies

1. Honey

We've all heard that honey does a great job of soothing irritated throats - it's one of the best known cures out there. But new research published in the British Medical Journal has said that honey is "superior to usual care for the improvement of symptoms of upper respiratory tract infections."

Researchers analysed studies that compared the effects of consuming honey with antibiotics and cough syrups, looking at the impact on cough symptoms including the severity, the frequency of coughs and the length of time the symptoms persisted. They found that honey had a significantly greater effect in reducing symptoms - especially when it came to the severity of the cough and the frequency of coughs - revealing that honey is both a superior and cheaper treatment.

“Honey has been used as a natural health remedy in various different cultures for thousands of years - and rightly so - given its wealth of medicinal properties,” says Dr Hussain Ahmad from Click2Pharmacy. "Honey has some great antioxidant and anti-inflammatory properties which help to protect against oxidative stress and help the body to deal with and manage symptoms of inflammation, such as a sore throat and cough.”

Dr Deborah Lee, from Dr Fox Online Pharmacy, adds “Due to its thick, viscous consistency, honey can coat and soothe the back of the throat. The use of hot lemon and honey for adults and children aged over 1 with an upper respiratory tract infection (URTI) is endorsed by the British Thoracic Society and NHS Choices.”

Try this remedy by adding some honey and a squeeze of lemon juice to hot water, or simply drizzle some honey over your morning porridge, put some into a smoothie or try a tasty recipe such as honey chicken or honey glazed parsnips.

2. Fresh garlic

Dr Ahmad says “Garlic’s primary biologically active ingredient (allicin) has been found to be extremely useful when it comes to decreasing inflammation and reducing oxidative stress in the body, both of which can often present in the form of coughs. When we crush or slice garlic, it activates an enzyme called alliinase, which, when left to sit for a few minutes, can further increase the medicinal properties of the garlic.”

Several studies have shown that garlic has immune system-boosting properties, and one clinical trial tested this by giving half of its participants a placebo pill and the other half a garlic capsule for a period of 12 weeks. In the group taking the placebo, 65 participants suffered from the common cold, whilst in the group taking the garlic capsule, just 24 reported symptoms of a cold.

However, Dr Ahmad offers a word of caution “One thing to bear in mind is that garlic powders and garlic salts do not contain allicin, so if you want to try this remedy I’d recommend using real, raw garlic - although you may have to have a breath mint afterwards!”

3. Ginger

For centuries, ginger has been hailed as a cure-all for everything from heart diseases to the common cough. Dr Ahmad says “This spice has a wealth of powerful antioxidant, anti-inflammatory and antiviral benefits which help the body to release and flush out toxins.”

A study released in December 2020 showed that fresh ginger could stimulate our cells to move towards sites of inflammation, infection and trauma in our bodies, helping us to recover from a cough or cold. In addition, the study showed that ginger was effective in preventing viruses from attaching to our airways and stopping the cough in the first place.

To benefit from this remedy, Dr Ahmad says “One of the most popular ways of consuming ginger is to drink it in tea. I’d definitely recommend this to those who are struggling with a cough, as the steam from the tea can also help to loosen up the airways and the warm fluids will help to soothe the throat and keep you hydrated, which is really important for the immune system.”

We love Pukka Organic Three Ginger Tea 20 Tea Bags - £4.75 | Tesco. But, note that herbal teas shouldn't be given to children under two - and even then, should be avoided if they contain caffeine.

4. Thyme

Thyme has antibacterial, anti-fungal and expectorant (ridding the body of excess mucus) properties. One study showed that a fluid extract containing thyme herb and ivy leaves helped to reduce coughing fits in a group of adults suffering from acute bronchitis with productive cough.

Dr Lee says “Thyme has been used for centuries as a herbal medicine to treat URTIs. It contains terpenes, thymol and carvacrol, which have antitussive, anti-inflammatory, antibacterial, and antiviral properties.”

Try steeping thyme leaves in hot water for 15-20 minutes to make a tea that may help to ease your cough. That said, this remedy is not one to try with younger children, as hot water could burn their more sensitive skin.

5. Liquorice root

One study from 2015 has suggested that liquorice could be effective at preventing the growth of bacteria, fungi and even some viruses, alongside having anti-inflammatory and anti-oxidant properties. Another study from 2018 relays the results from a study on mice, where it was discovered that some components in liquorice could reduce the frequency of coughs by between 30% and 78%.

Dr Ahmad says “Both liquorice extracts and liquorice flavonoids have been found to play a vital role in aiding recovery from respiratory disease and fungal infections.” However, he adds “More research is needed in order to fully support this.”

To try this remedy, place one teaspoon of the dried herb into two cups of water and boil and allow it to steep before drinking. Bear in mind, however, that liquorice root is not suitable to give to children or those pregnant or breastfeeding. In addition, the World Health Organisation (WHO) recommends an average adult should not consume more than 100mg of liquorice a day.

6. Pineapple

Pineapple might not seem like a conventional cough remedy, especially if it’s a dark winter evening where you'd much rather have a cup of hot chocolate than a pina colada.

“Pineapple has been used as a medicinal plant for hundreds of years,” says Dr Lee. “The fruit contains bromelain, which is thought to thin out bronchial mucous, and also has antibiotic properties.”

Bromelain has been proven to suppress coughs and loosen mucus in the throat, making pineapple a great remedy.

Dr Ahmad adds “Pineapples are packed with a wide variety of vitamins and minerals which help support the immune system, from vitamin C to manganese, vitamin B6, potassium and iron. I’d definitely recommend pineapple and other citrus fruits to those suffering from a cough.”

He explains that one study found a link between using honey and pineapple extract and a reduction in coughing episodes and intensity. Dr Ahmad recommends adding some pineapple to your honey chicken recipe or your smoothie, or enjoying the tropical fruit drizzled with honey at breakfast. But remember, as noted above, honey should not be given to children under one year old.

7. Gargling with salt water

We've all heard of this one before, but is it actually true? Well, in 2005 researchers surveyed 400 healthy volunteers and tracked their progress for 60 days during the cold and flu season. While some of the participants in the study were told to gargle three times a day, others didn’t gargle at all. By the end of the study, the group that regularly gargled had almost 40% fewer infections in their upper respiratory tract that those who didn't gargle at all.

According to Dr Ahmad, gargling with salt water is a great cough remedy. He says “As unpleasant as it may be, gargling with salt water could actually do the trick when it comes to relieving coughs caused by sore throats. Salt water, particularly when it's warm, can help to kill bacteria, ease pain and loosen mucus in the throat - just try not to swallow it!”

To make a saltwater gargle, Dr Lee advises ½ teaspoon of salt to dissolved in an 8-ounce glass of tepid water. Try and gargle for 30 seconds and repeat several times a day to feel the benefit of this remedy.

This remedy should be avoided for very young children, as too much salt can be dangerous. Be aware, the NHS recommends salt levels of less than 1g for 0-12 months old and up to 6g for those aged 11.

8. Probiotics

Multiple studies have show that probiotics are helpful in relieving coughs and colds, because they help our gut bacteria to keep our immune system working optimally throughout the body.

A 2015 study found that probiotics worked better than a placebo in reducing the number of participants experiencing upper respiratory infection, while a 2022 study found that probiotics reduced symptoms of coughing in people of all ages when taken on a regular basis.

While you can buy probiotic food supplements, the most natural way to up your intakes of probiotics is to eat fermented food. Foods that will help you get probiotics include:

• Yogurt
• Kimchi
• Sauerkraut
• Kombucha
• Miso 
• Tempeh
• Kefir

9. Breathe in steam

Breathing in steam or trying to create a humid environment can help ease a persistent cough, because dry air can exacerbate symptoms. You could do this by taking a hot shower or bath, sitting with you face above a bowl of hot water, or you may want to invest in a humidifier.

Humidifiers emit water vapor, so they will add steam to your room. Over-the-counter medication company Vicks says "Warm steam opens and moisturizes stuffy breathing passages, and helps thin the mucus so you can cough it up and get phlegm out."

If you choose to invest in a humidifier, make sure you keep other doors shut to keep as much steam in the room as possible, and change the water frequently to make sure it stays clean.

• View Vicks Warm Mist Humidifier VH845E1 - £49.89 | OnBuy

When to see a doctor

The NHS advises making an appointment with your GP in any of the following circumstances:

• You've had a cough for more than 3 weeks (persistent cough)
• Your cough is very bad or quickly gets worse – for example, you have a hacking cough or cannot stop coughing
• You feel very unwell
• You have chest pain
• You're losing weight for no reason
• The side of your neck feels swollen and painful (swollen glands)
• You find it hard to breathe
• You have a weakened immune system – for example, because of chemotherapy or diabetes
• See a GP urgently if you're coughing up blood

We spoke to the following experts:

Looking for more natural remedies? We've asked the experts about the best natural remedies for travel sickness and insect bites, and we've taken a look at natural anxiety remedies too.

Dandruff can be unsightly and embarrassing, but it's very common and generally easy to treat. If you have an itchy or sore scalp, start with these home treatments for dandruff.

Dandruff is often a medical skin condition but it can also be caused by not washing your hair properly or washing hair too much or too little.

Here, we also explain the different types of dandruff so you can determine what treatment is most likely to work, although you may need a doctor's advice to eradicate the issue.

Dr Simmy Kaur told us, 'Dandruff affects around 1 to 5 percent of the population. It’s more common in males, though. This is due to the higher ratio of androgen hormones in men that have an effect on the production of the natural oil sebum.

While most of these home treatments for dandruff are natural, some do contain medicated ingredients.

Home treatments for dandruff

1. Take preventative action

Prevention is nearly always better than cure. Keep your scalp in good condition and you may not need any home treatments for dandruff. You may also save money on products in the future.

Most hair issues start with the scalp. 'This is because each hair grows from, and through, an individual follicle which surfaces on your scalp,' says Lisa Shepherd, the most awarded female hair colourist in the UK and owner of The Hair Boss. 'Each follicle produces sebum and some people have more natural sebum than others,' she explains. It’s crucial that the follicle and the scalp remain clean and healthy, not full of sebum or blocked by dead skin, as this can result in dandruff or infection, ultimately impacting the quality of hair growth.'

Certified trichologist Stephanie Sey, told us, Every day, our scalps and hair are exposed to environmental pollutants and dirt. This can make hair look dull and cause build up and unsightly flakes, so it’s more important than ever to adopt a regular scalp routine.'

In a nutshell, if your scalp is healthy you're less likely to suffer from dandruff.

2. Change your hair washing habits

Washing your hair too much, or too often, could be making your dandruff by affecting the levels of oils in the skin. Depending on each person's hair type and length, hair should be washed between 2-3 times a week.

Hairstylist Mariano Ruiz of the Flow & Co Salon in Kent explains, "With dandruff, the cause is very often too much oil in the scalp. The more you wash your hair, the more you remove the natural oils your body produces in order to keep your scalp healthy.

"At the same time, if you don’t wash your hair very often, the oily scalp builds up and generates flakes. With this in mind, you need to find a balance. So, if you have an oily scalp and wash your hair most days, you could be exacerbating the issue. Likewise, if you wash your hair less regularly, you could be causing the same problem. Try to find a middle ground to see if that makes a difference to your dandruff."

3. Use a daily anti-dandruff shamp00

If you have mild dandruff and just want to keep the condition at bay then a gentle but effective shampoo can work.

Sanex’s new anti-dandruff shampoo contains wheat protein and antibacterial agent that cleanses the hair to remove dandruff and restore the scalp’s pH balance, while soothing your scalp.

It's dermatologically tested so it's suitable for all hair types and gentle enough to use daily.

We recommend: Sanex Anti-Dandruff Shampoo, £3 for 350ml, Waitrose.

4. Use a shampoo with coal tar or zinc

Shampoo containing coal tar or zinc include ingredients derived from natural sources.

Dr Derrick Phillips, a consultant dermatologist at the Cadogan Clinic told us, 'Coal tar shampoos such as Polytar help to reduce the build-up of scale,' The smell isn't to everyone's taste (though some of us love it).

We recommend: Polytar Coal Tar Shampoo  - Boots | £6. For a milder condition, try Neutrogena's T/Gel Therapeutic Shampoo - Boots | £7.

To reduce scale build-up you could also try a shampoo with selenium sulphide, Dr Phillips recommends: Selsun -Lloyds Pharmacy | £4.99

Alternatively, use a shampoo infused with zinc. 'Try an anti-dandruff shampoo contain pyrithione zinc [a complex of the mineral zinc], which is one of the most common anti-fungal ingredients,' says Dr Melegh.

We recommend:  Clever Soap Shampoo with 2% Pyrithione Zinc and Argan Oil - Amazon| £9.99

A word of advice: 'Overuse of anti-dandruff shampoos can lead to a dry and sensitive scalp and cause different sorts of dandruff. Limit their use,' says Dr Melegh.

5. Use a medicated shampoo

If you need something a little stronger, medicated shampoos are one of the home treatments for dandruff that usually work.

Dr Adam Friedmann, consultant dermatologist at Stratum Clinics told us. 'I’d always advise patients suffering with scaly scalp to wash their hair with medicated dandruff shampoos containing salicylic acid, which dissolves away the skin cells,' says

You'll find salicylic acid in a number of regular, everyday shampoos. For example, search for  'salicylic acid' on the Superdrug site and the results will show the shampoos available with this ingredient.

We recommend:  Alpecin Double Effect Shampoo - Boots | £7.99

Ketoconazole-based products have also proved to be very effective. 'The fungus Malassezia exists on everyone’s scalp; however, some people can have a sensitivity to it which causes dandruff,' says certified trichologist Stephanie Sey. 'So, use a treatment with the active ingredient ketoconazole in it, such as Nizoral, as cosmetic shampoos and haircare don’t treat the root cause. You can use your regular shampoo in between.'

What is ketoconazole, you may ask? 'It's an antifungal agent that stops the growth of the yeast Malassezia.' Using a ketoconazole-based product helps control and effectively treat the cause, as well as the symptoms, Stephanie says.

We recommend: Nizoral Dandruff Shampoo Boots | £9.30.

In general, all dandruff shampoos should be left in for longer than normal shampoos.

Consultant dermatologist Dr Derrick Phillips told us, 'It's important the shampoos are used correctly so the active ingredients have enough time to work. After massaging onto the scalp, the shampoo should be left to work for at least 10 mins before rinsing it out.'

6. Exfoliate your scalp with a hairbrush

A simple scrub with a clean hair brush will massage and exfoliate your scalp, making this option one of the easiest home treatments for dandruff.

Certified trichologist Stephanie Sey recommends using a hairbrush – but not any old hairbrush.

'Regularly removing dirt, sweat, excess product and environmental pollutants using the Tangle Teezer will help keep your head and hair looking their best,' she advises. 'In the shower, the teeth help to exfoliate the scalp, removing product build-up and flakes. Then you can use it dry as a massaging tool to relax tense, tight scalps and ease tension overall.'

Trichologist recommends: Tangle Teezer Scalp Exfoliator & Massage - Boots | £8.

7. Use a scalp shield

Following on from the advice to change your shampoo, consultant dermatologist, Dr Eva Melegh recommends a 'scalp shield' to protect the skin on your head.

'If you suffer from small dry white flakes, with tight scalp and itching often worse soon after washing hair you may be experiencing a scalp allergy,' she says.

'Allergies are very common, with studies showing that around 10% of the population suffer from scalp itching from a common preservative frequently used in most shampoos called MITT (Methylisothiazolinone),' she explains. 'Additionally, strong detergents and perfumes in shampoo can set off scalp allergies.'

One way to avoid this is to cover your scalp in a preparation that will protect it. 'Use a chemical-free and reparative scalp treatment to reduce irritation, improve scalp moisturisation, and repair skin barrier function through the use of prebiotic ingredients,' recommends Dr Melegh.

We recommend: Hydrosil Scalp Shield Tonic - Skin Shop| £11.95

Containing natural ingredients such as passion fruit seeds, prebiotic chicory root and Australian tea tree, it's also free from from sulphates, parabens and perfume.

8. Use a scalp scrub

Just as you would use a body scrub to exfoliate dead skin cells, so should you use a scalp scrub to give your head a bit of extra love.

Colourist Lisa Shepherd, told us, '

'Healthy hair starts with a healthy scalp,' says Lisa. 'Hair Boss Scalp Scrub (Superdrug | £5) contains tea tree oil and rosebay extract, a patented scalp active proven to reduce dandruff and sebum, as well as sugar crystals to gently exfoliate and unclog pores.

Another of the home treatments for dandruff we like is Monpure's Clarifying Scalp Scrub (Monpure | £48) While it's pricier, it feels like a luxury product and there are no parabens, silicones or sulphates. 'The scalp scrub is great for exfoliating stubborn areas of scale that may develop over time in people with dandruff,' says GP Dr Simmy Kaur. It can also help alleviate the symptoms of psoriasis.

9. Invest in an anti-dandruff serum

A serum is another way to soothe and treat your scalp and provide it with some extra TLC. As well as counteracting the appearance of dandruff, a serum can help to reduce itching and burning. Most serums are used after washing your hair and left in to work their magic. When used correctly they won't make your hair greasy and, what's more, a little goes a long way.

If your scalp is in poor condition, apply on alternate days for 2-3 weeks. To prevent or maintain your scalp, use the serum weekly for up to six weeks.

We like the anti-dandruff range from Italian trichology experts EVERYGREEN. As well as being organic and sustainable, the company supports ActionAid, a charity which works to change the lives of women and girls around the world.

We recommend: Try EVERYGREEN Anti-Dandruff Treatment Serum, £14.95, Salon Business Solutions.

10. Try a tea-tree based product

Tea tea oil is well known for its anti-bacterial, anti-fungal, anti-inflammatory and anti-viral properties, and is one of the most natural home treatments for dandruff available.

One study found that when a 5% tea tree oil shampoo was used, 41% of participants saw an improvement to their dandruff.

If you can, opt for a natural product. Not only is this kinder to your hair, it's kinder to the environment. Odylique's herbal shampoo is a wonderfully scented combo of flake-fighting tea tree, biodynamic nettle for scalp health and reparative aloe vera juice – amongst other ingredients. It's also certified organic and vegan.

We recommend: Odylique Tea Tree & Herb Shampoo - Amazon | £12

11. Take supplements

Certified trichologist Stephanie Sey told us, 'Supplements are only required when you do not get the necessary nutrients from your diet, or you have a specific deficiency such as an iron or vitamin D deficiency.

'Shorter days and time spent indoors means that many of us are exposed to very little sunlight and, as a result, can suffer from a vitamin D deficiency,' she explains. 'Vitamin D supports the immune health of the scalp, whilst also retaining hydration and helping the skin fend off yeast or bacterial organisms.'

While Stephanie advises that it's always a good idea to get vitamin D through food sources, such as eggs, oily fish and red meat, if this isn't always possible take a supplement.

We recommend: Alive Vitamin D3 Gummies - Amazon | £14.99

12. Review your diet

We are what we eat, so when our diet is unhealthy parts of us can suffer – including our hair and scalp. So, one of the easiest home remedies for dandruff is to change what we consume.

Stephanie Sey told us, 'Processed foods like ready meals and fast food are typically high in sugar, salt and unhealthy fats, as well as chemical additives. These foods have very little in the way of the nutrients that our body needs to stay healthy, such as vitamins, minerals, and antioxidants.'

She continues: 'The hair is the very last system in your body to receive nutrients (as it's one of the least essential) so, if your body is not receiving adequate nutrients, your hair will likely be affected.'

To counteract this, Stephanie suggests eating a balanced diet comprising of carbohydrates, healthy fats, proteins, fibre, vitamins and minerals. 'Eating a diet that is rich in fresh vegetables, meat and fruit supports healthy growth for thick, full hair,' she says. She also advises you add more vitamin B-rich foods to your diet. 'B1, B2 and B7 will help with the maintenance of healthy skin and hair. These can be found in foods such as oats, bananas and avocado.'

13. Limit your alcohol intake

As well as contributing to dehydration, which can dry our skin (and, therefore, our scalp), alcohol has other effects.

'Drinking a lot of alcohol can put the body under excessive stress and that will not help in trying to keep the dandruff under control,' warns Stephanie.

14. Don't overload your hair with hair products

While we've recommended a variety of different products and product types, we would suggest you use all of them all of the time.

Similarly, if you wash, condition, use salt spray, hairspray, gel, serums and other types of products you could be overloading your hair – and your scalp – with products that irritate your skin.

Instead of using home treatments for dandruff simply give your scalp a break for a few weeks to see if your dandruff improves. Alternatively, switch to more natural products.

What causes dandruff?

There are a few reasons why you may develop dandruff. While dandruff is more common in people with oily skin (e.g. adolescents), and those with immunosuppressive diseases or taking immunosuppressive medications, it can affect anyone of any age.

'Dandruff is [often] what dermatologists call seborrhoea dermatitis,' says consultant dermatologist Dr Ophelia Veraitch. 'Seborrhoeic dermatitis causes red, itchy and flaky skin on hair-bearing areas of the body. Dandruff is seborrhoeic dermatitis of the scalp. It's an eczema-like reaction to an overgrowth of harmless yeast called Malassezia on the skin,' she explains.

Like many skin conditions, dermatitis has a link to our genes. 'Because the cause of dandruff/seborhoeic dermatitis is an eczema reaction to the yeast described, people with a family or personal history of any atopic disease (eczema, asthma, hay fever) are more prone to getting it,' says Dr Veraitch. 'Babies can also get a form of seborrhoeic dermatitis of the scalp (cradle cap) and nappy area.'

'Conditions such as psoriasis and eczema may also be the root of the problem as they not only affect the skin on the body, but can also affect the scalp giving rise to redness, itching and scaling,' adds Dr Friedmann. 'Severe dandruff can also indicate a weakened immune system – and stress and lack of sleep can lower the immune system and make your scalp worse.'

Dr Veraitch adds that our environment and lifestyle can also be a factor. 'Cold weather is also a trigger for seborrhoeic dermatitis,' she says, as are some medications.

What are the symptoms of dandruff?

Symptoms vary depending on what causes your dandruff but, says Dr Veraitch, what it shouldn't be is itchy or painful. 'If these symptoms are present it could signify that the diagnosis might be something else.'

Here are some of the reasons why you may get dandruff and the sort of symptoms you can expect.

Signs your dandruff is caused by seborrhoeic dermatitis:

'Affected areas are red with greasy skin flakes. The most common sites are the scalp, face (eyebrows, nose, cheeks, ears), chest and in the skin folds,' says Dr Veraitch.

Dermatologist Dr Elyse Love told us, 'Seborrheic dermatitis is becoming more common because people are washing their hair less and less. This leads to more build-up on the scalp because the sebum is sitting for longer and there’s an over-production of the yeast [Malassezia], which feeds seborrheic dermatitis.'

Dr Love continues: 'Seborrheic dermatitis spans every hair type. It used to be more common in kinkier hair types and that’s due to the sebum not travelling down coiled hair strands as easily but also because curly hair types tend to not wash as frequently.'

Signs your dandruff is caused by a psoriasis:

'If you're struggling with large silvery flakes with grey and red scaling on the scalp and hairline this may be a sign of scalp psoriasis,' says Dr Melegh.

'The scalp is one of the most common places for psoriasis to first appear, where it is often mistaken for normal dandruff,' she explains. 'Psoriasis, which affects around 2% of the UK population, is a result of an acceleration of skin cell production. Skin cells tend to mature in 21-28 days, psoriatic cells turn over in only 2-3 days. This causes such a profusion that the live cells meet the surface and join with the dead cells still in visible plaques,' she says.

While one of the best home treatments for dandruff is coal tar (especially if you have psoriasis), Dr Melegh warns that they can sometimes be 'messy, smelly and not particularly effective.'

Dr Melegh recommends: Oregon Shampoo and Conditioner  Skin Shop | £16.50).

'Developed by a UK trichologist and trialled at Bath University for use on scalps prone to psoriasis, 95% of users on the trial found that Oregon haircare products improved itching and dryness and softened and reduced scalp plaques.'

Signs your dandruff is caused by a vitamin deficiency:

If you notice small white flakes and increased and sudden hair loss, this could be sign of a vitamin deficiency, says Dr Melegh.

'Copper, iron, and zinc deficiencies coupled with a lack of essential fatty acids are common in a low-calorie weight loss diet and can cause your scalp to flake and hair loss,' she explains.

Dr Melegh recommends using a serum high in vitamin B12, biotin, zinc, and omega fatty acids supplements. 'This can help balance this deficiency,' she says.

We recommend: The Ordinary Multi-Peptide Serum for Hair Density (Look Fantastic £15.85).

Signs your dandruff is caused by acne:

Think acne only affects your face or back? Sadly not – it can appear on most parts of our body.

'Scalp acne occurs when hair follicles become blocked (folliculitis) with oil and dead skin cells, or bacteria, and subsequently become inflamed or infected,' explains De Melegh.

She continues: 'Hormonal changes such as puberty, pregnancy, and menstruation can be a trigger for scalp acne. In addition, sticky or pore-clogging hair products like gels and hair sprays can add to the problem.'

For this condition Dr Melegh recommends prescription medicated shampoos. 'Shampoos or scalp tonics containing tea tree oil or birch water can also help as preventatives for everyday use.'

When to see a doctor about dandruff

If none of our home treatments for dandruff seem to be working, it's time to see a doctor. You may have chronic dandruff or a consistently sore scalp, or another underlying condition. A GP can refer you to a specialist 0r prescribe 'anti-inflammatory treatments that require prescription, such as steroid shampoos and calcinneurin inhibitors such as Protopic,' says Dr Phillips.

'If your dandruff doesn't respond to common treatment regimens, then you might need to see a dermatologist,' advises Dr Veraitch. 'Sometimes, other skin or scalp conditions such as psoriasis and inflammatory scalp diseases can lead to alopecia.'

Alternatively, a trichologist can help. If you can afford it, look for a private qualified trichologist here.

Video of the week

We all hope to look our best, and one way to do this is to know how to whiten teeth naturally so we can show off a bright white smile.

A recent Oral Health Foundation survey found that ‘nearly one-in-three (32%) of Brits want whiter teeth while two-in-three (66%) have actively considered having treatment'.

There are a number of reasons why our teeth may yellow or get stained. Some of these we can prevent, such as our diet, others we can’t - like getting older.

Dr Uchenna Okoye, cosmetic dentist at The London Smiling Dental Group, told us."Yellowing teeth can be due to ageing but can also be due to the erosion of enamel, caused by acids, teeth grinding and brushing your teeth with too much force."

Your teeth can also be easily stained by the lifestyle choices you make. These include using tobacco, and the food and drink you consume. "Simply put, anything that stains a white shirt will stain your teeth,’ says Dr Okoye. "The rule of thumb for how white should your teeth be is if your teeth are the same colour as the whites of your eyes you most probably don’t need teeth whitening."

In truth, says Dr Amy Lei-Plant, a dentist at Together Dental in Colchester, ‘the safest way to whiten your teeth is under the supervision of a dentist.’ Otherwise you risk developing sensitive teeth and other oral problems.

Saying that you can still get brighter, cleaner teeth and remove – and prevent – stains by knowing how to whiten teeth naturally. Here are some methods to try, and some to limit or avoid.

How to whiten teeth naturally

1. Activated charcoal

Activated charcoal powder is a natural substance found to pull toxins from the mouth and remove stains. You’ll find it as an ingredient in toothpaste or it is found in health food shops and pharmacies as a powder. With charcoal, it's important to choose the right product.

"You must look at the RDA value, which indicates abrasivity," advises Dr Eskander. "The more abrasive a product the more potential there is to strip away your enamel and expose the underlying dentine, which is yellow in colour,’ she explains. "Dentine is more sensitive and softer than enamel so if exposed can cause health problems."

Instead, both Dr Eskander and Dr Okoye recommend a toothpaste that contains "the next big thing in dentistry" – hydroxyapatite. "This mineral is a building block of natural enamel. It works by blocking all the open pores and smoothing the surface of the tooth," says Dr Eskander.

2. Oil pulling mouthwash

Oil pulling is an ancient Indian folk remedy that's become popular over the last few years. The method involves swishing a tablespoon of coconut oil or another type of vegetable oil around your mouth, much like a mouthwash. You pull it back and fourth through your teeth - a bit like what you did with jelly when you were a kid.

You do this for between 15 to 20 minutes, spit it out and rinse your mouth with warm water. Then, brush and floss your teeth as normal.

The main reason for oil pulling is to reduce the amount of bacteria in your mouth that contributes to the build-up of plaque. While everyone has a certain amount of plaque, if you don't get rid of it, over time it can lead to serious oral hygiene problems such as cavities, gum inflammation and gingivitis - as well as staining.

There is some suggestion that this natural - and cheap - form of teeth whitening may be beneficial as the oil contains lots of lauric acid, which contains antimicrobial properties. However, it's debatable as to whether the practice actually works.

"Sadly, there is no real science or research into this," says Dr Okoye. "It’s an ancient Ayurvedic practice and it’s meant to remove stains. Some say the oil draws the bacteria out but I’m skeptical this works."

Dr Eskander agrees, "The oil can act as a lubricant and help dislodge stains. But it cannot physically whiten the teeth as the oil does not penetrate the surface."

3. Baking soda toothpaste

Baking soda is known as a cheap and easy way to naturally whiten your teeth at home. As you brush, a 2017 study found, the grains work to remove the layer of plaque on your teeth created by bacteria. In turn, this helps to reduce staining and damage to your teeth.

However, it's very important you don't use standard baking-level products as these are likely to be abrasive and could damage your teeth. Also, baking soda on its own doesn't work as an effective toothpaste because it doesn't help to prevent cavities like fluoride toothpaste does. So instead, use medically-approved toothpaste that contains baking soda as an active ingredient.

"The natural alkalinity of baking soda counterbalances the acidic food and drink we eat to protect from tooth decay and gum disease," says Dr Okoye. "Baking soda toothpastes contain small particles which are less abrasive and more able to clean and remove plaque more effectively in hard-to-reach places, as well as removing stains in a gentler way."

She adds, "Baking soda also helps to promote the re-mineralisation of tooth enamel and eliminates unpleasant odours. With 100% recyclable packaging and clinically proven to whiten teeth in three days, try Arm & Hammer 100% Natural Whitening Protection (£4.50 for 75ml, Boots). It tastes fresh too and leaves a clean and polished feel."

You may have heard a suggestion for making a 'toothpaste' out of lemon juice and baking soda. Lemon juice is acidic enough to remove tough stains when combined with baking soda, but this technique isn't recommended by dentists.

4. Practising good oral hygiene

If you want to know how to whiten teeth naturally, learn how to brush your teeth properly and do so twice a day.

Teeth lose their natural lustre due to a build-up of plaque, a naturally occurring layer of bacterial film over the teeth. While a thin layer will be clear, as it builds up it starts to turn yellow. So by regularly brushing and flossing, we can reduce bacteria in our mouths and help to keep teeth naturally white.

"Everyday maintenance involves brushing teeth twice a day, flossing teeth and scraping your tongue," says Dr Okoye, "Don't rinse and spit, so the paste stays on the teeth working."

Doing this with a rotating, round head electric toothbrush will also help get rid of plaque according to recent research. Following a review of multiple studies, it was discovered that electric toothbrushes got rid of more plaque than normal toothbrushes on the whole. After three months of continual brushing with an electric toothbrush, plaque was reduced by 21%. Rotating toothbrushes were also found to be particularly successful at removing plaque, more so than just vibrating toothbrushes.

London dentist Dr Rhona Eskander, who co-founded the Pärla toothpaste tabs brand, recommends that home maintenance should include an electric toothbrush such as Oral-B's Genius Electric Toothbrush, and the daily use floss or interdental aids.

"I also recommend the Waterpik Water Flosser (£67.99, Amazon) to help lift stains," she says.

5. Hydrogen peroxide

Hydrogen peroxide is a chemical compound with antibacterial, antifungal and antiseptic properties. While not technically not a natural way to whiten teeth, when diluted it has been used to treat certain oral health conditions, such as ulcers and gingivitis.

"An oxidising agent which improves teeth discolouration, hydrogen peroxide is used by dental professionals worldwide to provide professional whitening. The whitening gel releases a gas, which then in turn bleaches the teeth. Used properly it is a safe and effective way to whiten teeth," says Dr Lei-Plant.

"However, it has side effects such as increased teeth sensitivity and it needs to be used properly to ensure it doesn’t cause damage to the teeth and gums," she adds.

This is one of the main reasons to leave teeth whitening to the professionals. "The most effective ingredient to whiten teeth (peroxide in the form of carbamide or hydrogen peroxide) are best at 6% hydrogen or 16% carbamide. This percentage is not available over the counter," says Dr Eskander.

"They [the dentist] can make bespoke trays which are much better fitting that any standard non custom-made trays bought over the counter," she says. "A well fitting tray ensures that the gel penetrates your teeth properly. Poor fitting trays can also cause over spilling into the gums causing irritation and even burns."

6. Avoid drinks that stain your teeth

Prevention is nearly always better than cure so this should be your go-to if you're looking to whiten your teeth naturally.

Certain drinks are sure to stain your teeth - even after teeth whitening. According to a study in the 2014 European Journal of Dentistry, the worst culprits are tea, red wine, cola and coffee. This is because they contain tannins, a type of micronutrient that naturally occurs in plants. These tannins stain because they cause colour compounds to stick to your teeth. When they do this, they leave behind that classic yellow hue we're trying to avoid. Foods with a strong colour, like curry, will also have the same effect due to their deep pigmentation.

"If you can bear it, swap your coffee for matcha," advises Dr Okoye. "It's known to have protective properties that support gum health."

"Swapping red wine for gin and tonic (no lemon, too acidic) and sipping via a straw reduces stains."

But it's not only the obvious drinks and foods we need to look out for, Dr Okoye says. Anything that has a strong colour has the potential to stain your teeth. "Many patients who have staining on their teeth are shocked as they say they only drink herbal teas."

7. Stopping smoking

If you're a smoker and you're suffering with stained teeth, the habit is more than likely making the condition worse.

A report by the NHS says this is because cigarettes contain both tar and nicotine, which absorb into the pores in your teeth during inhalation and cause a yellow or brown discolouration. Although nicotine is colourless in itself, it turns yellow when combined with oxygen. This means that electronic cigarettes aren't a good option either as the so-called "e-juice" contains nicotine.

"Avoid tobacco products such as smoking cigarettes and chewing tobacco,’ says Dr Lei-Plant. "There's strong scientific evidence that proves that they increase the risk of gum disease, mouth cancer and multiple other health problems. So it’s very important to avoid these products - not just from a teeth whitening perspective."

If you're struggling to give up smoking, the NHS has plenty of resources to help - like the Quit Smoking app.

8. Strawberries

Rubbing your teeth with soft fruit may seem a little odd. But nature is a wonderful thing and certain foods can keep us healthy in surprising ways.

Strawberries can give your teeth a slightly whiter appearance after you eat them as they contain citric and malic acid. However, citric acid is also scientifically proven to reduce the hardness of tooth enamel - which helps to protect our teeth from infection.

"Certain compounds in some foods actually have a teething-cleaning effect,’ says Dr Okoye. ‘Malic acid is one of them. It's found in strawberries and is a gentle natural acid that can help dissolve surface stains."

Dr Lei-Plant agrees. "Some fruits such as strawberries contain acids which are metabolised into oxidising agents, which may help prevent or improve staining."

A five minute rub, followed by brush, rinse and floss should do it. However, this isn’t a method you should do regularly. "These fruits and fruit juices contain a high level of sugar and acid that cause tooth decay and enamel erosion. These will do more damage than good for oral health," warns Dr Lei-Plant.

9. Papaya

Like strawberries, papaya "have very gentle natural acids that can help dissolve surface stains," says Okoye. "Gentle is the key word here."

Follow the same principle as if you were using strawberries. Papaya carries the same risks in terms of sugar and acid content, though, so do this very occasionally.

10. Pineapple

If you like fruit, Dr Okoye also suggests adding pineapple to your fruit bowl. "Pineapple contains a plaque fighting enzyme called bromelain that breaks up plaque and acts as a natural stain remover."

Bromelain is a powerful enzyme that’s known to provide a variety of other benefits. It’s anti-inflammatory, improves digestion and can relieve sinusitis.

A 2020 study found that “bromelain bleaching gels resulted in a similar colour change as the carbamide peroxide gel”. While it’s not recommended that you make a habit of rubbing your teeth with fruit “a diet rich in some types of fruits or vegetables, which contains large amounts of organic acids, seems to preserve or improve the colour of the teeth”.

As with other fruits, use sparingly as a teeth whitener. Better still, add it to your diet in whole fruit form, rather than rubbing it on your teeth or drinking as a juice.

11. Apple cider vinegar

Touted as a natural teeth whitener by some, toothpaste brand Colgate suggests making a paste that’s “two parts apple cider vinegar to one part baking soda…to remove stains and whiten your teeth.”

Our experts are less certain. Dr Lei-Plant points out that apple cider vinegar contains "acid which causes tooth decay and enamel erosion."

Dr Okoye adds, "Although this is vinegar, it's an alkaline in the body if you drink it. However, this is better for your insides rather than your teeth."

What to avoid when whitening your teeth naturally

As mentioned, there's plenty to avoid when whitening your teeth.

• Lemon - Due to the high quantities of citric acid, this citrus fruit is best avoided when it comes to teeth whitening.
• Soft drinks - These often contain acid which can lead to increased staining due to erosion of the tooth enamel.
• Baking soda - Buy baking soda toothpaste rather than using baking soda from the kitchen cupboard.
• Pickled foods - These contain sugar which can cause cavities. But pickled foods also contain acid which contributes to the breaking down of the enamel on your teeth.
• Activated charcoal - This hasn't been found to be safe or effective. The American Dental Association have also said that this is an abrasive product that is powerful enough to damage the enamel of your teeth.
• Apple cider vinegar - As mentioned, this contains acid that can lead to tooth decay and enamel erosion.

When it comes to tooth whitening, it's best to always speak to a professional.

Although cold sores usually clear up on their own, they can be painful while they heal, so we asked the experts for their recommendations for natural remedies for cold sores, as well as treatments that can be used to help soothe discomfort and promote healing.

Cold sores are caused by the herpes simplex virus (HSV), which is a very common infection. As many as seven in 10 people in the UK are infected by HSV1 and you can experience a cold sore break out when you're feeling run down, stressed or from exposure to UV light.

"Winter temperatures and harsh winds tend to dry out the lips. This can lead to the reactivation of the herpes simplex virus; the cause of cold sores," says Dr Anjali Mahto of the British Association of Dermatologists. "A lack of vitamin D, which is a common problem during darker and colder months, can also weaken the immune system and result in more frequent outbreaks," she explains. Other triggers include injury to the area and hormonal changes.

An outbreak can cause painful sores or blisters to develop on the face and they will usually last up to 10 days before clearing up on their own. For advice on how to help ease the pain of a cold sore while waiting for it to heal and clear up, we consulted Dr Anjali Mahto, as well as GP Dr Sanjeev Kalia and Marian Nicholson, who is the director of the Herpes Virus Association.

Remember that cold sores are contagious from the moment you first feel tingling or other signs of a cold sore coming on. Avoid kissing anyone (especially children and babies, who are particularly at risk) while you have a cold sore, and don't share towels, cutlery, make up, lip balm or anything that may have come into contact with your cold sore until it has completely healed.

​​The information in this article is for general purposes only and does not take the place of medical advice. It is essential to be guided by your GP and take note of official NHS advice. If you are unsure or concerned about your symptoms, then it is crucial to seek personalised advice from a doctor as soon as possible.

Natural remedies for cold sores

Here the experts explain what you can do to help ease cold sores while they heal and potentially avoid triggering another outbreak. 

1. Cool compress

"A cool compress can help speed along the healing process," recommends Dr Mahto. "It works by reducing inflammation and the pain associated with it."

Marian Nicholson of the Herpes Virus Association also explains that a cool compress could help to avoid triggering a cold sore outbreak: "There are various things you can do to prevent the cold sore if you start when you are feeling the warning tingles," she says. "Hold an ice cube off and on the skin for 30 minutes. Or maybe try a pack of frozen peas!"

2. Lemon balm

Essential oils have been used medicinally for centuries, and one such oil thought to ease cold sores is lemon balm.

"My favourite is lemon balm (melissa officinalis)," says Marian. "Research shows it has molecules to block the virus getting into the skin cells. Apply lemon balm cream such as Lomaherpan well into the place where you feel the cold sore coming about five times a day to prevent the sore."

The NHS recommends that you do not rub creams into a cold sore and dab them on instead.

3. Used tea bags

You can also try a humble tea bag - yes really! Marian says that as well as acting as a cold compress to reduce inflammation and redness there's evidence to suggest that terpenes – an active ingredient in tea – promote healing.

"A cold damp tea bag may be a bit messy but the terpenes in tea are effective," says Marian. Terpenes are naturally occurring compounds known to have a number of medicinal qualities, including antiviral and anti-inflammatory properties.

4. Petroleum jelly

As far as healing salves go, you can't do much better than Vaseline. One of the many uses of Vaseline, using a mineral-based barrier like petroleum jelly can help seal in moisture and keep the skin protected while it heals.

Dr Mahto says, "Using a greasy moisturising cream on the skin like petroleum jelly can help in getting rid of cold sores faster."

5. Salt water

Salt water is an age-old cure-all, thanks to its mineral content. We gargle it to soothe a sore throat, use it for cold remedies, and it may also help heal cold sores. "Washing the area gently with salt water can help," says Dr Mahto. "Though remember to dry the area gently but thoroughly after washing."

According to medical brand Zovirax "Salt water affects the environment around the virus so it can't thrive, which might help dry up the cold sore, but it can also be painful on your skin."

The NHS also warns, "do not eat acidic or salty food if it makes your cold sore feel worse."

6. Take care of yourself

"Once the cold sore has broken your skin and caused a blister, it will only get better when your body has built new skin cells to fill the hole," explains Marian. "This will be quicker if you get enough sleep, good food and don’t do anything that is bad for your body," she says.

What treatments do doctors recommend for cold sores?

"The drug treatment of oral herpes simplex depends on the person's age; how often they have [cold sore] attacks and how severe they are, as well as where they [the cold sores] attack and if the person has any underlying health conditions," explains Dr Kalia. 

"Most people need no treatments at all but you can get over the counter products from your pharmacy such as aciclovir or penciclovir," Dr Kalia continues. "These products are mainly useful if started before vesicles appear (eg taken when you feel the tingling sensation before the cold sores appear)."

Aciclovir is possibly the most recognised medication for cold sores. It works by speeding up the healing process and easing the tingle and blister. "Aciclovir is an antiviral medicine, prescribed by a GP in tablet form; however, you can buy it in cream form at pharmacies or other stores without a prescription," says Dr Mahto.

The NHS recommends taking, "paracetamol or ibuprofen to ease pain and swelling." 

Consult your GP or speak to a doctor before using any medicine or treatments for cold sores. 

How long does a cold sore usually last?

"Without treatment, a cold sore will disappear in roughly 7-10 days," says Dr Mahto. "If you're getting cold sores frequently, visit your GP to see if you can get antiviral prescription tablets," she advises.

When to see a doctor about a cold sore

GP Dr Sanjeev Kalia recommends making an appointment to see your doctor if:

• a cold sore has not started to heal within 10 days.
• if you're unsure that is in fact a cold sore or think it's something else (as some serious skin lesions can look similar to cold sores).
• you find the lesion is sore or is covering a very large area or more painful than expected.
• you find that your gums are either swollen or painful or if the sore is present inside the mouth (gingivostomatitis).
• you have any condition that means you may have a weak immune system e.g. for people who have HIV or are being treated with chemotherapy.

If you want more information and general advice about oral herpes simplex infections you can check out the following resources:

• The Herpes Viruses Association 
• The British Association of Dermatologists leaflet on Herpes simplex

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

Cold remedies can help you soothe symptoms, ease discomfort and recover from a cold at home.

"A cold can usually be managed by yourself at home for the first few days (unless you suddenly get very unwell in which case you should speak to your GP sooner)," says NHS and Private GP Dr Aarthi Sinha, one of the doctors we consulted for this article. 

In addition to Dr Sinha, we also consulted GPs Dr Paul van der Westhuizen and Dr Roger Henderson, as well as Naturopathic Nutritionist Jessica Shand, all of whom shared their recommendations for remedies that could help soothe symptoms of a cold and help you on the way to recovery. 

Dr Sinha cautions that while some cold remedies may be suitable for adults, they are not suitable for coughs and colds in babies and children, and are also not recommended for the elderly, pregnant people or those who are immunocompromised. "The following home remedies may be helpful for adults – it is always best to seek medical advice for children, the elderly, pregnant women, those who are immunocompromised and anyone who suffers from significant long term health conditions," says Dr Sinha. 

The information in this article is for general purposes only and does not take the place of medical advice. It is essential to be guided by your GP and take note of official NHS advice. If you are unsure or concerned about your symptoms, pregnant, elderly, immunocompromised or have a child who is unwell, then it is crucial to seek personalised advice from a doctor as soon as possible. You should immediately seek medical attention if your symptoms worsen.

Cold remedies experts recommend to help get rid of a cold fast

1. Rest

One of the best remedies for a cold is sleep and plenty of rest. We tend to try and go about our daily tasks when we have a cold, when we really just need to rest up and help our bodies recover. 

"Getting a cold can make you feel fatigued and rubbish, however, you can often treat it yourself without seeing a GP," says Dr Van der Westhuizen. "The best thing you can do is to support your body so it can heal on its own accord," he says, adding, "make sure to get plenty of rest."

Ensuring you get enough sleep is an important factor in helping to prevent and fight colds, says Dr Sinha, "The best natural remedy for a cold is rest, to allow your body’s defence mechanisms to fight off the cold."

2. Eat a healthy, balanced diet

It’s important to ensure you are getting plenty of good nutrition while you have a cold. "This involves making sure you drink plenty of fluids (water) and eating small amounts of healthy food regularly. Avoid excessive oily or heavy foods at this time," says Dr Sinha. 

"Continue to eat healthy food that is rich in vitamins and minerals to support your immune system," advises Dr Van der Westhuizen.

3. Drink plenty of water

The benefits of drinking water are well known, but if you have a cold or you feel unwell, it’s extra important to ensure you are drinking enough water throughout the day.

Dr Van der Westhuizen and Dr Sinha both advise drinking, "lots of fluid to avoid becoming dehydrated" to help your body recover while you have a cold. This is also important for helping to ease other symptoms you may have, such as if you want to get rid of a headache.  

4. Try steam inhalation

Inhaling steam to ease cold symptoms is a traditional remedy for colds, sore throats and blocked noses that’s been used for many years. The idea is that the steam from the water helps to open nasal passages, relieving the symptoms caused by inflamed blood vessels and helping with congestion by loosening mucus in the airways.

"Steam inhalation is very simple to do and quite effective at helping to decongest a blocked nose," says Dr Sinha, with Dr Van der Westhuizen agreeing and saying, "Breathing in steam can also help to ease any congestive symptoms such as a blocked nose."

The NHS suggests, "try sitting in the bathroom with a hot shower running."

Do not let children breathe in steam from a bowl of hot water because of the risk of scalding. Remember to always exercise caution with hot water and do not add anything to the water as this may irritate the lining of the throat. 

5. Drink hot water with honey and lemon

A hot honey and lemon drink is one of the most well-known home remedies for a cough and cold, and was recommended by all of the doctors we spoke to as an effective way of soothing a cold. 

"Honey has antibacterial properties, which helps to fight infection. It also has a demulcent effect: relieving irritation by forming a cooling film around the throat," explains Dr Henderson. A squeeze of fresh lemon will further boost the natural power of a warm honey drink. "Lemon is packed with vitamin C, which the immune system needs, and contains antibacterial and antiviral properties to help fight infection," he adds.

To make a hot honey and lemon drink the NHS suggests: 

1. Squeeze half a lemon into a mug of boiled water
2. Add 1 to 2 teaspoons of honey
3. Drink while still warm

Do not give hot drinks to children. Do not give honey to children under 12 months old.

6. Gargle salt water

It may not sound appealing, but gargling with salt water can really help with the severity of cold symptoms. A natural, low-cost way to ease uncomfortable cold symptoms, gargling with salt water can also help soothe a sore throat.

"The two best things for a sore throat are gargling salt water and having hot water with honey and lemon," says Dr Sinha.

The NHS suggests the following method to gargle with salt water:

1. Dissolve half a teaspoon of salt in a glass of warm water (warm water helps salt dissolve).
2. Gargle with the solution, then spit it out (do not swallow it).

Children should not try this. 

7. Sup chicken soup

There’s a reason why chicken soup is a dish synonymous with colds and cooking when you feel under the weather. Not only is soup a go-to food when you’re congested and have a sore throat, but the dish contains all sorts of beneficial vitamins and nutrients needed to help your body get back to full health. Naturopathic Nutritionist Jessica Shand explains, "Chicken soup is brimming with vitamins and incredible nutrients to help support the immune system when it’s fighting cold and flu symptoms. The warming element to the soup is not only lovely and comforting when you’re not feeling your best, but it also helps to soothe the throat and may help clear nasal congestion."

Research also backs up the suspected benefits of chicken soup, with a study featured in the peer-reviewed journal of the American College of Chest Physicians finding, "chicken soup may contain a number of substances with beneficial medicinal activity including an anti-inflammatory mechanism that could ease the symptoms of upper respiratory tract infections."

8. Try green tea

Sipping on warm drinks can help rehydrate lost fluids and soothe sore throats, but certain drinks are better than others. If you fancy a break from hot honey and lemon, Naturopathic Nutritionist Jessica Shand suggests trying green tea.

"Rich in antioxidants, green tea is beneficial to drink when you’re suffering with a cold," says Jessica. "And it has antiviral properties, so whilst it won’t cure you, it’s a great drink to help improve symptoms and provide your body with the extra goodness."

"Green tea can also help to soothe the inflammation and irritation that can cause a sore throat," adds Dr Henderson.

Remember, do not give hot drinks to children.

How long does a cold last?

"It’s normal for a cold to clear up after one or two weeks. If the symptoms persist longer than this period despite you taking appropriate medication and looking after yourself, it’s important to see a doctor," advises Dr Van der Westhuizen.

When to see a doctor about a cold

It is always best to seek medical advice for children and see a doctor if you are elderly or pregnant. 

The NHS states that you should also see a GP if:

• you have a high temperature for more than 3 days
• your cold symptoms get worse
• your temperature is very high or you feel hot and shivery
• you feel short of breath or have chest pain
• you're worried about your child's cold symptoms
• your cold symptoms do not get better after 10 days
• you have a cough for more than 3 weeks
• you get cold symptoms and you have a long-term medical condition (for example, diabetes, or a heart, lung or kidney condition)
• you get cold symptoms and you have a weakened immune system (for example, because you're having chemotherapy)

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

Knowing how to relieve pregnancy constipation at home can help make your pregnancy more comfortable and provide relief from this common pregnancy complaint. 

Miss Shazia Malik, a Consultant Obstetrician and Gynaecologist at The Portland Hospital explained to GoodToKnow, "Constipation is a frequent complaint among pregnant women, with changes in the body's physiology, hormones, and dietary habits all playing a role. While often uncomfortable, understanding the causes and remedies can help manage this condition effectively, ensuring both comfort and health during pregnancy."

As well as Dr Malik, we also consulted GP Dr Semiya Aziz, and both doctors shared their expert advice with us on the topic of pregnancy constipation and how to relieve the condition at home.

Both Dr Malik and Dr Aziz advised us that understanding and managing constipation during pregnancy through diet, lifestyle changes and safe remedies can significantly reduce discomfort. However, you should always consult with a healthcare provider for personalised advice and before trying new treatments. 

The information in this article is for general purposes only and does not take the place of medical advice. It is essential to be guided by your GP and if you are unsure or concerned about your symptoms during pregnancy, then it is crucial to seek personalised advice from a doctor as soon as possible. 

Why does pregnancy cause constipation?

"Pregnancy can cause constipation due to several factors," says Dr Malik. “The primary reason is the increase in the hormone progesterone, which relaxes muscle tissue throughout the body, including the digestive tract. This relaxation can slow down digestion, leading to constipation. Additionally, the expanding uterus can put pressure on the intestines, further inhibiting bowel movements."

GP Dr Aziz explains, "Constipation may occur at any point in the pregnancy and it will vary from person to person, however more commonly it presents in the first and third trimesters. This is due to hormonal changes and the pressure of the growing uterus on the intestines."

How to relieve pregnancy constipation at home

First and foremost, consult with a healthcare provider before taking any medication, including over-the-counter remedies. You should also speak to your GP about pregnancy constipation, as Dr Malik explains, "Monitoring and adjusting diet and lifestyle throughout pregnancy can help manage this condition."

Both doctors we consulted for this article said that there are several natural remedies that can be tried at home to safely relieve constipation during pregnancy. These include:

• Eat fibre-rich foods: "Anyone suffering with constipation and particularly those who are pregnant should try to increase their fibre intake through foods such as fruits, vegetables, whole grains, and legumes," Dr Aziz advises. Dr Malik adds, "to alleviate constipation, increasing fibre intake through fruits, vegetables, and whole grains is recommended," and also recommends foods, "such as raspberries, pears, and whole grains and dates."
• Drink plenty of water: "Hydration is very important, so aim to drink plenty of water," advises Dr Aziz. Dr Malik explains, "increasing fluid intake can help soften stools and promote bowel movements."
• Stay physically active: "engaging in regular, gentle exercise can also help stimulate digestion," explains Dr Malik. "Staying active is also important in maintaining regular bowel movements…gentle exercises like walking or prenatal yoga can stimulate digestion.”
• Find ways to de-stress: Dr Aziz suggests, "practising relaxation techniques to minimise stress levels." Managing stress whilst pregnant is important in general. Practice self care, try relaxation exercises such as yoga, or talk to your GP about ways to manage stress.
• Try Kefir: "Drinking Kefir and adding yoghurt to your diet can be especially beneficial," suggests Dr Malik. 
• Take daily probiotics: "Probiotic capsules can also be helpful in maintaining bowel health," says Dr Malik, although she emphasises the importance of talking to your doctor or GP before taking them for the first time, especially if you are pregnant: "Always discuss with a healthcare provider before trying new remedies."
• Speak to your doctor about magnesium: "Magnesium, which helps with muscle cramps and sleep, also seems to help in maintaining regular bowel movements," says Dr Malik. "Always discuss doses and preparations with your pharmacist or doctor before taking additional supplements."
• Reduce your intake of low-fibre foods: "To alleviate constipation, it may be helpful to reduce intake of low-fibre foods and those that can exacerbate constipation," says Dr Malik. These include processed foods - such as those high in fats and sugars but low in fibre, red meat - as it can slow down the movement of the bowel, and dairy products - as in some individuals dairy can worsen constipation. 

Always discuss with a healthcare provider before trying any new remedies.

What natural laxatives are safe to use during pregnancy?

You should always discuss with a healthcare provider before trying any natural laxatives. 

Dr Aziz says, "Natural laxatives safe to use during pregnancy include fibre supplements such as psyllium husk, prunes or prune juice - although check the sugar content. Flaxseeds also may be of benefit as they are high in fibre. Certain herbal teas such as chamomile or ginger tea may ease constipation. If, however, the constipation is causing increasing discomfort, then it is worthwhile consulting with the medical healthcare professional."

Can constipation affect pregnancy?

Dr Malik  explains that, "while constipation itself does not usually affect the pregnancy or the baby, it can cause discomfort and in severe cases, contribute to the development of haemorrhoids, which are common in pregnancy. Managing constipation can help prevent complications."

Dr Aziz says, "Unfortunately, severe or prolonged constipation may lead to extreme discomfort, and result in the development of haemorrhoids and rectal bleeding. In severe cases, constipation may cause complications such as faecal impaction and secondary urinary retention which is the inability to pass urine."

If you are pregnant and constipated you should speak to your GP. If symptoms worsen, or you are concerned about your condition, you should immediately seek medical attention. 

When should I be worried about constipation during pregnancy?

"If the constipation becomes severe enough, is persistent and is accompanied by symptoms such as abdominal pain, bloating, or rectal bleeding, then it is important to seek medical advice," Dr Aziz advises. 

Dr Malik adds, "Consult a healthcare provider if constipation is accompanied by unusual or severe symptoms such as significant abdominal pain and blood in the stool – weight loss or alternating loose stools with constipation are red flags and need medical investigation and advice. Additionally, speak to a medical professional if it persists despite dietary and lifestyle changes."

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

Doctors and dermatologists shared their expert advice with us on how to treat sunburn at home and when you should consult a doctor to get the severity of your sunburn assessed and the appropriate treatment recommended. 

While we all know how important it is to prevent sunburn and protect our skin from sun damage, sometimes accidents do happen and we’ve all found ourselves suffering from the odd sunburn at some point whether that be at home or abroad. 

If you find yourself a little sunburnt, there are various home remedies you can try to treat sunburn at home if it isn’t too severe, and we’ve listed all of the remedies below that have been recommended to us by doctors and dermatologists to help alleviate the discomfort of sunburn and promote healing.

Dr Karishma Hemmady, consultant dermatologist at Stratum Clinics, provided her expert and evidence-based advice for this article, along with GP Dr Saniyya Mahmood and dermatologists Dr Dendy Engelman and Dr Cynthia Bailey.

While all of the remedies for treating sunburn at home featured in this article have been recommended by doctors, it's essential to remember that sunburn is a form of skin damage, and repeated exposure to the sun without protection can increase the risk of long-term skin damage and skin cancer. To prevent sunburn and protect your skin, it's crucial to use good quality sun cream (check your sun cream isn’t out of date before applying), reapply sun cream regularly whilst in the sun, wear protective clothing, and seek shade when spending time outdoors, especially during peak sun hours.

​​The information in this article is for general purposes only and does not take the place of medical advice. It is essential to take note of official NHS advice and if you are unsure whether your sunburn requires medical attention, it is always best to contact your GP and seek personalised advice from a doctor as soon as possible. 

How to treat sunburn

The first thing you need to do if you realise you or your child is sunburned is get out of the sun. Dr Hemmady advises that you, "move to a shaded or indoor area to prevent further sun exposure." You will also need to assess how bad the sunburn is - Dr Hemmady advises that you should seek medical attention as soon as possible if needed: "If the sunburn is severe, with blistering, fever, or extreme pain, seek medical attention. Severe sunburn may require medical assessment and attention."

If the sunburn is not severe, then Dr Hemmady advises taking the following initial steps:

• Cool the skin: Take a cool bath or shower, or apply cool compresses to the sunburned area.
• Hydrate: Drink plenty of water to help rehydrate the body, as sunburn can cause dehydration.
• Moisturize: Apply aloe vera gel or a soothing moisturizer to the affected area to help soothe the skin and promote healing.
• Take pain relievers: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help reduce pain and inflammation associated with sunburn. (Check with the pharmacist or your GP before taking any over-the-counter medicine)
• Avoid further irritation: Avoid tight clothing or anything that may rub against the sunburned skin and worsen irritation.

Home remedies and treatments for sunburn

If you have followed the above initial steps after realising you have a sunburn, there are various remedies and treatments you can try at home to help alleviate the discomfort of sunburn and promote healing.

These tips will help to ease discomfort from your sunburn and may prevent it from getting any worse, but they won't get rid of the sunburn as the skin heals on its own. 

1. Try a cool compress

Cooling down the burnt area is possibly the most effective way of reducing inflammation. "Apply cool, damp compresses to the sunburned area to help soothe the skin and reduce inflammation," suggests Dr Hemmady.

A cool compress can be made by dampening a cloth with cold water. Don’t use ice to create the compress and do not use ice packs on sunburnt skin, as this can cause further irritation.

2. Apply aloe vera

Moisturising your skin using products containing aloe vera are a good option, as they're rich in vitamins A, C and E and have been shown to have anti-inflammatory properties which can calm sunburn.

"Apply pure aloe vera gel to the sunburned skin," says Dr Hemmady. "Aloe vera has cooling and soothing properties that can help relieve pain and promote healing."

Dr Saniyya Mahmood told us: "It is best to use the pure form of aloe rather than it being mixed with other products that may contain alcohol, which can cause further irritation. Pure aloe from the extract can be found in various forms, such as gel, lotion or cream."

3. Moisturise

Moisturising is a vital step in after-sun skincare whether or not you've been sunburnt, as using an after-sun or rich, hydrating moisturiser will help rehydrate your skin.

"Apply a gentle, non-fragranced moisturizer to the sunburned area to help prevent dryness and peeling," says Dr Hemmady.

Dermatologist Dr. Dendy Engelman advises, "It's important to treat the sunburn with products that have ingredients like vitamin E, which helps the skin heal and neutralise free radicals. Vitamins A and E work with the skin to promote cell regeneration."

4. Drink plenty of water

Dr Hemmady explains that it is important to, "help rehydrate the body, as sunburn can lead to dehydration." Dehydration can in turn worsen the effects of sunburn, so it’s important to drink plenty of fluids to prevent the sunburn from worsening and to help your body heal. 

"Drinking water is essential for overall health and hydration," says Dr Hemmady on the benefits of drinking water in general. "Staying hydrated by drinking water can help support the body's natural healing process, especially if someone is experiencing dehydration due to sunburn.

"Sunburn can lead to fluid loss through the skin, causing dehydration, which can worsen symptoms such as fatigue and headache. Drinking water helps replenish lost fluids, which can aid in recovery.

"While drinking water won't directly alleviate the discomfort of sunburn, it's important to stay hydrated to support overall health and well-being during the healing process. Additionally, hydrating the body can help prevent further complications from sunburn, such as heat exhaustion or heatstroke."

In terms of how much water you should be drinking, in general it is recommended you drink eight 8-ounce glasses a day - which is about 2 litres a day. 

5. Try an oatmeal bath

"Taking a cool bath with colloidal oatmeal can help soothe sunburned skin and reduce itching," says Dr Hemmady. She explains, "soaking in an oatmeal bath can help reduce inflammation caused by sunburn. Oatmeal contains compounds such as phenols and avenanthramides, which have anti-inflammatory properties. These compounds can help soothe irritated skin, reduce redness, and alleviate discomfort associated with sunburn."

To make an oatmeal bath for sunburn relief, Dr Hemmady suggests following these steps:

1. Grind oatmeal into a fine powder using a blender or food processor.
2. Fill a bathtub with lukewarm water.
3. Add the ground oatmeal to the bathwater and mix well to ensure it dissolves.
4. Soak in the oatmeal bath for 15-20 minutes, gently patting the skin with the oatmeal-infused water.

"Alternatively, you can use colloidal oatmeal, which is finely ground oatmeal that readily dissolves in water and is available in many drugstores and online," says Dr Hemmady.

"Soaking in an oatmeal bath can help hydrate the skin, reduce inflammation, and provide relief from sunburn symptoms," adds Dr Hemmady. "However, it's essential to remember that an oatmeal bath may not provide complete relief for severe sunburn, and it's always a good idea to combine its use with other sunburn remedies, such as cool compresses, moisturizers, and pain relievers, for optimal relief. If you have any concerns or if the sunburn is severe, it's best to consult a healthcare professional."

6. Over-the-counter pain relievers

If the sunburn is painful, Dr Hemmady suggests heading to the pharmacy and getting some over the counter pain relief to help with both the discomfort and the inflammation that might be caused by sunburn. "Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or acetaminophen can help reduce pain and inflammation associated with sunburn," says Dr Hemmady. 

Some medicines are not safe for everyone (for example, for children or if you're pregnant). You should always check the leaflet and speak to a pharmacist or your doctor before taking over-the-counter medicine. 

7. Avoid further sun exposure

"Keep sunburned skin covered and protected from further sun exposure until it has healed completely," advises Dr Hemmady.

8. Stay cool

If you need to be outside while your sunburn is healing, Dr Hemmady advises that you, "Try to stay in a cool, shaded area to prevent further discomfort from heat and sun exposure."

9. Avoid harsh soaps and detergents

"Use gentle, non-irritating cleansers and avoid harsh soaps or detergents that may further irritate sunburned skin," suggests Dr Hemmady.

10. Apply Sudocrem

One of the many uses of Sudocrem is that it can provide some relief for the soreness of sunburn. Dr Hemmady explains, "Sudocrem is a topical antiseptic cream commonly used to soothe and protect the skin. While it's not specifically formulated for sunburn, its properties can help alleviate some of the discomfort associated with sunburn.

"Sudocrem contains ingredients such as zinc oxide, which has mild astringent properties that can help soothe irritated skin and reduce inflammation. Additionally, Sudocrem forms a protective barrier over the skin, which can help prevent further irritation and promote healing.

"When using Sudocrem for sunburn relief, apply a thin layer to the affected area and gently massage it into the skin. Reapply as needed, especially after bathing or swimming. However, it's important to note that Sudocrem may not provide complete relief for severe sunburn, and it's always a good idea to combine its use with other sunburn remedies, such as cool compresses, moisturisers, and pain relievers, for optimal relief. If you have any concerns or if the sunburn is severe, it's best to consult a healthcare professional."

11. Try a homemade cucumber mixture

This is an old wives' tale for sunburn remedies, but according to dermatologist Dr Cynthia Bailey, it actually can work. "Cucumbers are rich in natural botanical compounds that have both antioxidant and analgesic properties," she explains. 

"The best way to use cucumbers on sunburned skin is to make a paste of chilled cucumber. Chill your cucumbers, then use your kitchen blender to create a paste. Apply the paste to sunburned skin to help soothe sunburn pain and inflammation naturally.

"You can add some of the aloe vera juice or gel to your cucumber paste to combine the healing properties of both. Remember to use cool gel or paste as the coolness also speeds recovery by constricting your skin's capillaries, which are bringing in the building blocks of pain and inflammation."

Remember that severe sunburns may require medical attention. If you experience severe pain, blistering, fever, or other concerning symptoms, it's important to seek medical advice from a doctor.

How to get rid of sunburn fast

Dr Hemmady gave the following advice for those looking to get rid of sunburn or sunburn symptoms as fast as possible:

• Cool compresses or cool baths: Applying cool compresses to the affected area or taking a cool bath can help soothe the skin and reduce inflammation. Avoid using ice directly on the skin, as it can further damage sunburned skin.
• Hydrate: Drink plenty of water to help replenish fluids lost through sunburn and prevent dehydration.
• Moisturise: Applying moisturising lotion or aloe vera gel to the sunburned area can help soothe the skin and prevent it from drying out, which can accelerate the healing process.
• Pain relievers: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help reduce pain and inflammation associated with sunburn.
• Avoid further sun exposure: Protect sunburned skin from further damage by staying out of the sun and covering up with clothing or seeking shade.
• Stay cool: Avoid heat and humidity, as they can exacerbate sunburn symptoms. Stay in air-conditioned or cool environments whenever possible.
• Hydrocortisone cream: Over-the-counter hydrocortisone cream can help reduce inflammation and itching associated with sunburn.
• Stay hydrated: Drink plenty of fluids to prevent dehydration, which can worsen sunburn symptoms.
• Avoid harsh soaps and fragrances: Use gentle, fragrance-free cleansers and avoid harsh soaps or products that may irritate sunburned skin.
• Refrain from picking or peeling: Avoid picking at or peeling sunburned skin, as this can increase the risk of infection and slow down the healing process.

How long does sunburn last?

The duration of sunburn can vary depending on several factors, including the severity of the burn, individual skin type, and how quickly treatment is administered. The NHS says that sunburn, "usually gets better within 7 days."

Dr Hemmady explains:

• Minor sunburns - Minor sunburns typically resolve within a few days to a week. During this time, you may experience redness, pain, and peeling as the skin heals.
• Moderate sunburns - Moderate sunburns are characterised by more extensive redness, blistering, and swelling, may take longer to heal, typically around one to two weeks.
• Severe sunburns - Severe sunburns such as those that result in second-degree burns or sun poisoning, can take several weeks to heal completely. These burns may require medical treatment to prevent infection and promote healing.

When to go and see a doctor about sunburn

Dr Hemmady advises that you should see a doctor about sunburn if you experience any of the following:

• Severe pain: If your sunburn is causing severe pain that does not improve with over-the-counter pain relievers, it may be a sign of a more serious burn that requires medical attention.
• Blisters: Blisters that develop on sunburned skin can indicate a second-degree burn, which may require medical treatment to prevent infection and promote healing.
• Fever and chills: If you develop a fever, chills, nausea, or vomiting in addition to sunburn, it may be a sign of sun poisoning or heatstroke, which require immediate medical attention.
• Dehydration: Severe sunburn can lead to dehydration, especially if accompanied by symptoms such as dizziness, weakness, or dark urine. If you are unable to drink fluids or if you are experiencing signs of dehydration, seek medical attention.
• Signs of infection: If your sunburned skin becomes red, swollen, warm to the touch, or oozes pus, it may be infected. Signs of infection require prompt medical treatment to prevent complications.
• Severe swelling: If you experience severe swelling of the face, lips, or eyelids after sun exposure, it may be a sign of an allergic reaction called sun poisoning. Seek medical attention immediately if you experience severe swelling or difficulty breathing.

In general, if you are unsure whether your sunburn requires medical attention, it is always best to err on the side of caution and consult a doctor. They can assess the severity of your sunburn and provide appropriate treatment recommendations.

The NHS also advises that you should ask for an urgent GP appointment if your baby or young child has sunburn.

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

Natural remedies for hay fever can help you proactively manage your symptoms using drug-free options, but it's always important to consult with your healthcare provider for personalised recommendations, especially if your symptoms are bad. 

Hay fever symptoms are uncomfortable and bothersome at the best of times, so coping with this discomfort whilst pregnant is an unwelcome addition to the slew of other pregnancy symptoms mums-to-be are managing. 

Professor Adam Fox, an expert consultant adult and paediatric allergist and immunologist we consulted for this article, says, "As anyone who suffers from hay fever will tell you – it’s no picnic, and during pregnancy, hay fever can feel that bit more troublesome due to the added confusion around which products are safe to take when it comes to preventing and relieving symptoms."

Professor Fox shared his advice with us on natural remedies for hay fever that can be used in pregnancy to help ease and calm symptoms, along with Dr Vijay Murthy, who is one of the UK’s leading Ayurvedic doctors and a fully qualified Functional Medicine Doctor.

"Understandably pregnant women are cautious when it comes to taking medication during their pregnancy, and therefore drug-free options can be worth exploring first," Professor Fox says of natural remedies for hay fever. However, if you have hay fever and your symptoms are impacting you, it's important to speak to your GP. 

The information in this article is for general purposes only and does not take the place of medical advice. It is essential to be guided by your GP and take note of official NHS advice. If you are unsure, concerned about your symptoms or your symptoms worsen, then it is crucial to seek personalised advice from a doctor as soon as possible. 

Natural remedies for hay fever recommended by doctors

"Easing hay fever symptoms during pregnancy requires a holistic approach that addresses both the underlying imbalances in the body and the immediate discomfort caused by allergies," says Dr Vijay Murthy. "It's essential for pregnant women with hay fever to proactively manage their symptoms and consult with healthcare providers for personalised recommendations."

"Natural treatments like saltwater nasal sprays containing Ectoin have the dual benefit of not only relieving symptoms, but preventing them too, and being non-medicinal it’s a great way of testing what works for you without resorting to medication," Professor Fox suggests.

"Similarly, Ayurveda and Naturopathy advocate for practices like nasal irrigation with saline solution and maintaining a clean indoor environment to minimise hay fever symptoms naturally," says Dr Murthy.

Dr Murthy adds, "Additionally, steam inhalation with eucalyptus or peppermint oil can provide relief from nasal congestion and sinus pressure."

While the following suggestions from Professor Fox aren’t 'remedies' as such, they may help reduce your hay fever symptoms by limiting the amount of pollen you are exposed to day-to-day: 

• Invest in a good pair of sunglasses: Wearing sunglasses (the wrap-around type are best) on sunny days can be effective at blocking the pollen getting into your eyes and causing reactions.
• Clear pollen away before you sleep: Cleaning your eyelashes and washing hair before bedtime will help to avoid pollen and allergens rubbing off on to your pillow and causing symptoms to flare-up during the night.
• Know what time of day is worst for your symptoms: Pollen counts usually rise in the morning and reach their peak by midday so heading outdoors later in the afternoon - and avoiding long periods of time outside in the mornings - can help to make spending time outdoors more manageable.
• Consider fermented foods: Having a diverse gut microbiome is associated with less allergies, so exposure to lactobacilli and bifidobacteria may help reduce symptoms.
• Shoes off indoors: Avoid bringing pollen into your home by drying clothes indoors and taking your shoes off at the door. If you have a cat or dog that has been playing outdoors, limit the amount of pollen they bring into the house by combing their fur before they come in – or get someone else to do it for you if you can!
• Cool off: If your eyes are feeling sore and itchy, try using a reusable cooling mask for 10 minutes to help soothe and relieve eyes and reduce redness and irritation.

If you’ve tried limiting your exposure to pollen and you’re still suffering badly from hay fever and finding your symptoms difficult to manage, then it’s important to make an appointment to see your GP. 

"In addition to dietary and lifestyle modifications, stress-reduction techniques such as yoga, meditation, and deep breathing exercises can support overall well-being during pregnancy from both functional medicine and Ayurvedic perspectives,"Dr Murthy adds. "Herbal teas made from chamomile, ginger, and peppermint can also help soothe hay fever symptoms and promote relaxation without adverse effects on the developing foetus. Additionally, pregnant women with hay fever should prioritise rest and sleep hygiene to support immune function and overall health."

Can you take antihistamines during pregnancy?

It's really important to check with your GP before you take any medication during pregnancy or whilst breastfeeding. Not all medicines are suitable when you’re pregnant because they could pose a threat to your baby’s normal development. 

Professor Fox says that there are medicines you can take during pregnancy but advises caution and speaking to your doctor first: "Loratadine or cetirizine are usually fine to take during pregnancy and whilst breastfeeding. It’s important to speak with your pharmacist or GP if symptoms are impacting you or if you’re not getting adequate relief from your current hay fever treatments. Always check the label before taking any medication to ensure it’s safe during pregnancy or speak with your pharmacist or GP if you’re unsure."

The NHS advises that you should speak to a pharmacist or GP for advice if you are pregnant or breastfeeding, "Some antihistamines may not be suitable in these cases. A pharmacist or doctor can recommend one that's best for you."

Is there any danger that hay fever and the associated symptoms can affect the pregnancy?

Professor Fox emphasises that while hay fever symptoms can make you feel uncomfortable, it is not dangerous: "Whilst hay fever can be problematic for pregnant women, and symptoms such as a blocked nose can prevent you from sleeping well, it is important to know that hay fever is not dangerous to mum or baby."

Dr Murthy explains that while hay fever isn’t dangerous to mum or baby, it’s still important to speak to a doctor and ensure your symptoms are properly managed, "While hay fever itself may not directly affect pregnancy outcomes, managing symptoms effectively can contribute to overall maternal well-being and reduce the risk of complications associated with immune dysregulation."

"Severe and uncontrolled hay fever symptoms may lead to sleep disturbances and stress, which can indirectly impact pregnancy outcomes. Therefore, it's important to address hay fever symptoms promptly and effectively during pregnancy," Dr Murthy adds. 

Professor Fox debunks some common hay fever myths

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

If you're suffering from hair loss or thinning hair there are a number of natural remedies you can try - say hello to thicker hair with these solutions!

Natural remedies for hair loss are a great alternative treatment. Instead of always reaching for the medicine cabinet to deal with long-term conditions such as thinning hair or female baldness, try some home treatments to speed up hair growth.

Hair loss remedies come in all different shapes and sizes. These include vitamins for hair loss, herbs to help with hair growth and even shampoos to combat thinning hair - so there should be something for everyone!

What causes hair thinning?

Although the causes of hair loss are often hard to determine, things such as pregnancy, being a new mum, ageing, symptoms of stress or anxiety, or alopecia could be making your hair look and feel thinner than it used to.

Feeling like your hair is thinning can be a horrible feeling, especially when worrying about it can be another trigger for your hair thinning even more so - it's a vicious cycle. And we're often guilty of falling into traps where we think we're helping our hair (e.g. bleaching or getting high lights to make it look fuller) but actually these 'tricks' can be even more damaging to our delicate locks.

What helps thinning hair grow back?

From dietary ideas to simple life hacks, we've rounded up our top hair tips on combatting thinning hair, so you'll be feeling back to your thick-hair best in no time!

Although if you're particularly worried about hair loss over a long period of time, it's always advisable to go and see your doctor, they may refer you for another type of treatment.

See our best natural remedies for hair loss...

Natural remedies for hair loss: Eye shadow

It may sound silly, but eye shadow doesn't just need to be for your eyes. According to leading hairdresser Anthony Nadar, putting eye shadow on your roots is a great way to make your hair look thicker and give it a bit of life!

Simply find the palette that best matches your own hair colour and apply it to your hairline to boost thickness and cover up any of regrowing roots.

He says: 'Give this technique a go for those of you that have either a super iridescent scalp, or the other reason I love this is that it makes even the finest of hair strands appear thicker on the roots & hairline so your scalp doesn't appear like your strands are lack lustre nor thick...'

Okay, it may not last forever, but this handy trick is a quick and easy way to give your hair a bit more volume exactly when you need it.

Natural remedies for hair loss: Massage your scalp

Next time you are washing your hair in the shower or bath, instead of just applying the shampoo and conditioning products and rinsing off, take a few minutes to give your scalp a relaxing rub. A quick massage while your conditioner is sinking in will bring the blood to the surface, kick-starting hair growth.

We love a natural remedy for hair loss that also doubles up as a home spa treatment - maybe you could even persuade your partner that this cure for hair loss works better when someone else does the massage?

We recommend massaging with lemon juice or olive oil which will lift dead skin and other nasties from the scalp.

Not only does it remove debris but a scalp massage will provide a moment of relaxation and lower stress levels, which we all know is another major cause of premature hair loss and thinning hair.

And the natural treatments do not end when you leave the shower, make sure to be kind to your hair when it's wet too - forcing a comb through the ends is painful for a reason!

Natural remedies for hair loss: Change your shampoo

The best shampoo for thinning hair might not be the one you have in your bathroom cabinet - it is worth thinking about the time you last changed your brand of shampoo and whether that had an impact on hair loss or hair thinning.

The effects of hair loss is most noticeable just after you've washed your hair when it is wet, and there may be a reason for this because you are aggravating in the shower.

A good way to test your shampoo is to think that losing up to 50-100 strands of hair a day is completely normal but if you think it must be more than this then it could be a reaction to your shampoo.

So try swapping for a new one until you find something that works. Some also claim that rinsing thin or fine hair with cold water after washing will close the hair cuticles and help hair to 'swell' and therefore look thicker.

Natural remedies for hair loss: Unplug the straighteners

Instead of trying to treat the hair loss once it has happened, get ahead of the damage by removing intense heat from your daily hair-styling routine. Or at least reducing it, if you can't bear the thought of ditching the tools forever.

It is true we're all guilty of overdoing the hair-dryer and straighteners, but too much heat can really frazzle your hair follicles, causing frizz and breakage.

Give your locks a break by air drying without styling products once or twice a week. Turn down the heat setting on your hair-dryer too - the highest setting on most straighteners is far too hot for your hair - a gentle heat will smooth without stripping. Then blast your hair with some cold air to seal in shine.

Natural remedies for hair loss: Use the right products

Hair products may not directly be causing hair loss or thinning on the scalp, but they could be making your hair appear thinner and more damaged than it needs to by weighing down the remaining hair you have.

For example, if you have thin hair and you're trying to combat it by laying on product after product, this could only be adding to how it looks and feels. Instead you should try different volumising shampoos to see what works for you, and a volume-enhancing root-lift spray when you blow dry your hair.

Dry your hair (on the lowest setting) with a round brush up and away from your head to create volume, or give the heat a break altogether and try air-drying your hair. Remember to avoid styling products which could add weight, like serums and leave-in conditioners.

Natural remedies for hair loss: Eat properly

One of the biggest causes of hair loss can be something as simple as a lack of the correct vitamins and nutrients in your diet, caused by skipping meals or eating a limited range of foods. You also need to be getting your five a day, not just for hair loss, but for so many bodily functions.

Although it can be difficult when we're all so busy, it is really important to take steps to try to eat healthily throughout the day - this isn't about dieting, it's about getting a wide range of foods into your diet to provide yourself with the essential nutrients.

Iron-rich foods such as liver, kidney, bran flakes and soya products all contain high levels of iron, whilst Brazil nuts or a few carrot sticks are just some healthy snack ideas that will boost lank locks.

Getting more protein into your diet by eating more protein-rich foods can also make a huge difference to how thick your hair looks and feels. Up your protein levels by stocking up on lean meat like chicken or turkey, with leafy green veg for a tasty, cheap lunch. Eggs, brown rice and low-fat yogurt are also family-friendly options.

Natural remedies for hair loss: Pop a vitamin

Vitamins for hair loss are a great way to tackle the problem from the inside rather than the outside and also help your body in a whole host of other ways.

Healthy hair needs a combination of vitamins and minerals including zinc, vitamin A, calcium, iron and B vitamins and busy lives mean we could all do with a little vitamin boost from time to time.

Don't be tempted by expensive branded 'hair vitamins', a good multivitamin will work just as well. Check the back of the packet to find out what they contain but if you can get a good balance of calcium, A and B vitamins that is worth the investment.

Natural remedies for hair loss: Avocados

As much as you try and later your diet to be healthier and well-rounded, we all have those days sometimes where we can't choose a carrot over a packet of Doritos and a glass of wine.

So instead of throwing in the towel and accepting defeat, turn an avocado into a home-made hair mask to treat thinning hair. That way at least you can take the nutritional beauty benefits of avocado - it can moisturise and thicken your hair - even if you can't face eating it.

For the best home-made hair treatment all you need to do is simply mix one mashed avocado with a mashed banana and a tablespoon of olive oil, rub it into your scalp then leave it for around half an hour.

Rinse off and voila - shinier, healthier locks!

Natural remedies for hair loss: Go easy with the hair dye

Although grey roots combined with hair loss can have a real impact on your self confidence, trying to disguise greys or grey roots can make hair thinning even worse - a vicious downward spiral.

Before starting to dye your hair, always make sure you ask for a patch test, especially if you are regularly changing between dye brands or colours. During the hair dying process make sure you really follow the instructions on the home dye kits to reduce any potential damage or side effects.

If you think that you are suffering hair loss in greater quantities just after dying your hair then this could be an allergic reaction to the chemicals and you should speak to your hairdresser.

Natural remedies for hair loss: Chat with your GP

Relying on hair loss remedies often leads to people trying to find a cure for hair loss without knowing what the root cause of the problem is.

Indeed hair loss isn't uncommon, especially during stressed periods or if you're feeling a bit run down, but this should only be for brief spells and should correct itself long-term. These natural remedies are good short-term solutions to help.

However if the hair loss is really affecting your mental state or has been prolonged, you should visit your GP - it's best to make sure it isn't a side effect of a bigger problem. Your doctor will be able to run a few tests and put your mind at ease.

Hair thinning can sometimes be caused by the contraceptive pill or medication, so don't be afraid to raise any concerns.

Want to know how to reduce bloating? If you're feeling sluggish and uncomfortable there are some simple tricks you can try to beat your bloated belly!

There are many causes of bloated stomachs - and it's actually one of the most common early signs of pregnancy, thanks to the hormones relaxing the muscles in the womb. Other causes might leave you searching for ways to get rid of trapped wind or improve gut health. For many, it's a normal part of life and nothing to worry about, but whatever the reason, it's an uncomfortable feeling that leaves many searching for fast relief.

Dr Deborah Lee from Dr Fox Online Pharmacy tells us, "Bloating is a feeling of pressure in the abdomen that makes it feel tight and uncomfortable. Bouts of bloating tend to occur intermittently, but they can be very frequent. If bloating is frequent, painful or persistent, it’s best to seek medical advice." Dr Lee adds, "Women are more often affected than men, which is one reason doctors think it may be influenced by female hormones."

With this in mind, we've spoken to the experts to put together a list of 15 natural remedies for bloating. Even if you've been indulging in all the festive food this Christmas, you can kiss goodbye to that inflated belly without the ridiculous exercise regime, thanks to these top tips.

How to reduce bloating - 15 natural remedies

1. Turmeric

Turmeric is a spice with a number of health benefits, thanks to its antioxidant and anti-inflammatory properties. This makes it a great natural remedy for bloating too.

Dr Deborah Lee explains the scientific evidence that backs this up. "In a 2022 randomised trial of subjects with Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO), the group who took a turmeric extract along with following a low FODMAP diet were found to have significantly improved bloating compared to those who followed the low FODMAP diet only."

A low FODMAP diet cuts out certain carbohydrates that are resistant to digestion in order to reduce or eliminate the symptoms of IBS.

2. Massage

Have you ever considered trying an abdominal massage when you've been feeling bloated as a form of bloating and gas relief? The University of Michigan explains, "Massaging your stomach can help to move stool along the inside of your colon. It may help relieve symptoms of tightness, pressure, cramping and bloating."

Brian Huwe and Mary Beth Ladenheim, acupuncturists in Virgina, suggest a simple self-massage routine; "Lie comfortably on your back. Place one hand (right hand for women, left hand for men) above your belly button. Place your other hand on top of the first hand. Then move your hands together in a circle around your navel. Do this 100 times. Then reverse the direction of the circle and repeat 100 more times."

Make sure you're lying down and don't do anything that feels uncomfortable. Slow, deep breathing will also help whilst you're massaging.

You should also bear in mind that this might not be an appropriate remedy if you are pregnant as it is not recommended to lie on your back. It's best to talk to your doctor if you are thinking of getting a massage when pregnant.

3. Mint tea

Peppermint tea is widely recognised for helping soothe digestive issues, and bloating is no different. This is because peppermint tea contains menthol oil, which is said to relieve spasms in muscle tissue which can therefore relax your gut, allowing you to release any pent-up gas. This was demonstrated by a study in the Minerva Gastroenterology journal, which found that peppermint oil resulted in relaxation of the colon during colonoscopy.

Try adding peppermint tea to your post-dinner evening routine to see if it makes a difference to your tummy!

4. Chamomile tea

Chamomile has a whole host of medicinal uses - it's a natural remedy for travel sickness, a hay fever remedy and a natural anxiety remedy too. So it should come as no surprise that it can also help to reduce bloating.

In traditional medicine, chamomile has been used for indigestion, gas, and nausea and preliminary studies suggest that the herb may fight ulcers and abdominal pain too. Dr Deborah Lee explains, "In one 2015 study, a group of IBS were asked to take 10 chamomile drops twice a day at 12-hour intervals, for four weeks. There was a significant improvement in gastrointestinal symptoms after weeks weeks of treatment which was seen to persist two weeks after the drops were discontinued."

If you're suffering from uncomfortable bloating, try drinking some chamomile tea - yu can get the teabags at most supermarkets.

5. Fibre

If you think that the cause of your bloating is constipation, then slowly introducing more fibre to your diet is important.

We don't mean going and filling up on bread and cereal, either. Apples, bananas, oranges and strawberries all have around three to four grams of fibre, plus carrots, beetroot and broccoli are all fibre-rich too without making bloating even worse.

Dr Deborah Lee explains, "Fruit and veg are a great source of dietary fibre. The gastrointestinal tract needs fibre to work correctly. Fibre bulks out the intestinal contents and ensures they pass along at the correct speed. Too little fibre means the transit is too slow, causing constipation."

Time to tuck in if you're looking for how to reduce bloating.

6. Prioritise sleep

Being a parent and getting eight hours of sleep a night don't go hand in hand. Raising a tiny human while completing all of life's other demands certainly doesn't leave much time for rest! But if you're suffering with feeling bloated, it might be worth looking at how you can squeeze in some more shut eye.

Nutritionist Jenna Hope explains, "Sleep plays a crucial role in supporting a beneficial gut bacteria which can impact how well you digest food. Additionally, sleep helps to calm down the sympathetic nervous system and manage stress levels which can be a significant factor in bloating. Where possible try to aim for 7-9 hours sleep per night."

She adds, "Sometimes, you’re better off to drop the early morning workout for a few extra hours in bed!"

7. Ginger

There's a reason why your grandma always told you to eat a ginger biscuit when you felt sick as a child! Ginger is known for its anti-inflammatory, anti-sickness and antioxidant purposes, and this makes it another great natural remedy for bloating.

In a study published in BioMed Central's Complementary Medicine and Therapies journal, patient who took 500 mg of ginger three times a day had a statistically significant improvement in nausea, constipation, and bloating, compared to those who took a placebo.

Try some ginger tea or grating fresh ginger into your foods next time you're feeling uncomfortably bloated - you only need a small amount!

8. Low FODMAP diet

Dr Deborah Lee explains, "FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are types of carbohydrates that are particularly difficult to digest and are fermented in the gut leading to the production of gases."

She adds, "A low FODMAP diet may be advised for anyone with bloating to see if their symptoms improve, but it is often a useful way to help symptoms for IBS sufferers or those with SIBO. It's a good idea to discuss this with your GP before getting started."

Remember that this diet is not generally recommended if you are pregnant, as your increased nutritional needs during this time may not be met if you are following certain diets.

9. Mindful eating

It's all very well eating the food that promises to reduce bloating, but the way you eat them is important too. Registered Nutritionist and author of How to Stay Healthy Jenna Hope says, "Eating mindlessly i.e. when we’re distracted with emails, scrolling on our phones or watching TV can impair our body’s ability to process and digest food effectively. As a result, bits of partially digested food can enter the gut which in turn can contribute to bloating."

She advises, "Where possible try to focus on your food and avoid distractions whilst eating."

Tips for mindful eating:

• Listen to your body, and stop eating when you feel full
• Eating more slowly and avoid rushing your meals
• Eliminating distractions such as the TV and your phone
• Focus on the flavours and texture of the food, and how it makes you feel

10. Change the way you eat

As well as mindful eating, there are several other ways you can change the way you eat to reduce the chances of bloating after a meal. This includes eating smaller meals more often and making sure to chew your food properly.

Dr Deborah Lee says that eating four to six small meals a day as opposed to three large meals "means your stomach and intestines have less to deal with at mealtimes", which can help with bloating.

She adds that you should make sure you drink plenty of water with your meals too. "Keeping the bowel well hydrated is vital, as too little water causes constipation," she explains.

11. Avoid stress

Most parents will know that avoiding stress completely is an almost impossible task - rasiign a tiny human is, understandably, a pretty stressful task. But knowing how to manage stress has a number of physical and mental health benefits - including reducing bloating.

Yoga can be a great stress reliever and the best part is, you can try it for free at home using a YouTube tutorial.

If you're not sure about yoga, why not try some gentle walking? According to a study conducted by Heriot-Watt University in the UK, taking a walk through green spaces could shift your brain into a calmer 'meditative' state - great for reducing the bloating. So grab the dog and go!

12. Try a new diet

Sometimes it's not until we take a step back from our day to day diets that we realise we could be making healthier choices, especially when it comes to preventing bloating. There are some really simple food swaps that could make a massive difference to how your stomach and gut feels day-to-day and whether you become bloated after eating.

Dr Deborah Lee gives her advice on some of the adjustments you can make: "A well-balanced, nutritious diet is one with plenty of protein from lean meat and fish, healthy unsaturated fats, whole grains, fruit and vegetables, nuts and seeds. It's essential to get 5-a day – some now say 10-a day, as fruit and vegetables are the main sources of health-giving antioxidants."

13. Yoga

Good news! A hardcore workout isn't always the best option for reducing the discomfort of being bloated. Instead, try something that is low intensity, such as yoga or Pilates.

Nutritionist Jenna Hope says, "HIIT session can cause significant spikes to your cortisol levels and stress within the body which in turn can contribute to fuelling bloating. Try to switch up your HIIT sessions for lower intensity options such as yoga, Pilates and walking."

Dr Deborah Lee agrees, and also advocates for yoga. She tells us, "In a 2023 controlled trial, a group of IBS patients were randomly allocated to either a once-a-week online yoga class or an advice-only group, for eight weeks. The results showed that 100% of the group that tried yoga showed a positive response by 12 weeks, as opposed to 22% in the control group. They showed improvement in somatic symptoms, fatigue, and stress, including a reduction in abdominal pain."

14. Osteopathy

Osteopathy is an alternative treatment where a trained osteopath uses manual manipulation to reduce the tension and pressure on certain parts of the body, and it has been shown to help gastrointestinal symptoms including acid reflux, constipation and bloating.

In a study published in the Journal of Digestive Diseases, a group of IBS patients were randomly allocated to an osteopathy group or a group that underwent standard manual manipulations. At the end of the year, the osteopathy group had statistically significant reductions in abdominal distention and abdominal pain. Furthermore, one year later, they still had significantly lower scores for these symptoms than they had at the beginning of the study.

15. Cognitive Behavioural Therapy (CBT)

In more serious cases of bloating, CBT can be used to help manage the psychological factors that may worsen the symptoms of conditions such as IBS.

Dr Deborah Lee tells us, "CBT is a form of talking therapy where the sufferer learns, from a trained advisor more information about the condition, and develops a better understanding along with coping strategies for dealing with the symptoms. The patient is taught relaxation techniques including diaphragmatic breathing which stimulates the parasympathetic nervous system, inducing feelings of calmness and relaxation."

She adds, "The person learns about things that may trigger their symptoms, how to avoid these and what to do if symptoms occur."

If you think CBT might be helpful, you can find a therapist on the British Association for Behavioural and Cognitive Psychotherapies (BABCP) website.

We spoke to the following experts:

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Usually you can ease headaches yourself at home, but they can last hours, or even days, and so we reached out to a panel of doctors for advice on how to get rid of a headache fast (or as fast as possible).

"Headache is a common symptom, and a common reason people visit A&E or their GP," says Dr Angela Rai, who is a GP at The London General Practice. "Most headaches are not associated with an underlying condition but maybe due to conditions such as poor posture, stress, dehydration, tension type headaches, migraines, or cluster headaches."

In addition to Dr Rai, we also heard from Consultant Practitioner Dr Hussain Ahmad, and GPs Dr Sanjeev Kalia, Dr Aarthi Sinha and Dr Stuart Sanders, who all shared their advice with us on how to get rid of a headache at home. Their advice in this article is for adults only. For children, make sure you check with a pharmacist, health visitor or GP so you know what treatment and medicine is right for their age and you know how to give it to them safely. 

While most headaches go away on their own and are not a sign of something more serious, you should still contact your doctor or make an appointment to see your GP if you are at all unsure or concerned about your symptoms. The information in this article is for general purposes only and does not take the place of medical advice. It is essential to be guided by your GP and take note of official NHS advice. 

How to get rid of a headache fast (or as fast as possible)

Dr Hussain Ahmad told us simply that the best way to get rid of a headache as fast as possible is to take some over-the-counter pain relief: "Taking over-the-counter ibuprofen or paracetamol with a glass of water is the quickest way to relieve a headache with medication."

Dr Sanjeev Kalia cautions, "Always remember to get advice from your doctor or pharmacist before starting [over-the-counter pain relief] and only take them as long as you do not have any allergies to them and ensure they are only taken in the doses specified e.g. paracetamol should only be taken every 4-6 hours and no more than eight tablets in 24 hours. Going over the recommended amount of even every day analgesia (medication that acts to relieve pain) can cause overdoses."

GP Dr Stuart Sanders, shared the following tips that he gives patients that are suffering with headaches:

• Be sure you are well hydrated. If you are not well hydrated, drink two glasses of water (1\2 litre)
• Apply an ice cold wet towel or cloth to the forehead
• Be indoors and dim the lights or darken the room
• Take two Paracetamol (Panadol) or Ibuprofen (Nurofen) tablets, whichever suits you. (As this is the adult dose it will depend on age and weight. Ibuprofen must never be taken on an empty stomach. Don’t take paracetamol if you’re allergic to it and beware all contraindications and drug interactions.)
• If you recognise the headache as migraine, take your prescribed medicine without delay
• Finally, lie down and close your eyes in a quiet darkened room

If you are experiencing pregnancy headaches or pregnancy migraines, make sure you seek advice from your doctor as soon as possible. 

Dr Sinha adds that, "The best way to get rid of a headache is to speak to your doctor to find out what might be causing it – especially if it is not responding to paracetamol, is getting worse quickly or is associated with other symptoms like vomiting or visual changes."

Natural remedies for headaches suggested by doctors

"If you'd prefer not to take medication, or you need relief while you wait for the medication to take effect, applying a cold compress to your head and resting in a quiet, dark room can also help [get rid of headaches]," advises Dr Hussain Ahmad. 

The following natural remedies for headaches were also suggested by the doctors we consulted for this article: 

• Keep well hydrated - Dr Kalia told us that it’s important to stay hydrated to help ease headaches and also prevent them: "Keeping well-hydrated can avoid triggering headaches." He added that drinking water is preferable but, "Some people do report improvement in their symptoms if they drink non-caffeinated hot drinks like camomile or ginger tea although these are anecdotal." It’s also important to avoid alcohol as this causes dehydration. 
• Try a warm or cold compress - Dr Sanders recommends his patients try a cold wet towel or cloth to the forehead to help relieve a headache, but Dr Ahmad also notes, “Most people find cold compress helps to relieve headaches, but depending on the source of your headache, a warm compress can help to ease headache pain by increasing blood flow and relaxing your muscles.”
• Yoga and Stretching - "Tension Headaches and migraines can be caused or triggered by stress, tension and anxiety. So any measures that help with these can help to reduce headache pain and frequency. This includes activities like yoga, stretching and in some cases exercise too," says Dr Sinha.
• Massage - Dr Kalia says, "Headaches which are caused by stress such as tension headaches can be relieved using massages as they help to relax the individual - although there is little clinical evidence to support this." Dr Sinha adds, "A lot headaches are caused by neck muscle pain or strain from tension, work and other physical activity. In these cases, a head and neck massage may be helpful, if you do not have any pre-existing spinal problems. It is definitely worth speaking to your doctor about as a holistic approach with medical advice and lifestyle input is often the best management for a non-serious headache."
• Steam inhalation - Also recommended by doctors as a good cold remedy, Dr Sinha says, "Steam inhalation can help headaches caused by sinus congestion."
• Eat well - Dr Sinha says, "You should also make sure that you have had enough to eat throughout the day as low blood sugars can cause headaches too." The NHS also advises that if you have a headache you should not skip meals - even if you might not feel like eating anything.
• Get your eyes tested - While this won’t help get rid of a headache if you already have one, Dr Kalia explains that this natural remedy could help you avoid triggering a headache in future: "It is very important if you suffer from headaches to ensure you have your eyes tested, as eye strain can be a significant trigger for headaches."

When to see a doctor about a headache

In general, if you are at all unsure or concerned about your symptoms, you should make an appointment to get personalised medical advice from a doctor. 

In regards to headaches specifically, Dr Sinha told us that while, "most headaches are not caused by something serious" there are ‘red flags’ that are associated with headaches which you should be aware of and always speak to your doctor about. "These include an acute onset of a headache – either across the whole head or like a thunder clap at the back of your head, with or without vomiting, nausea, visual changes and speech changes,” says Dr Sinha. 

"If the headaches are persistent, getting worse or associated with other symptoms, medical attention should be sought to find the cause and treat effectively," advises Dr Angela Rai.

"If headaches are getting worse and not going away with a simple painkiller, or if the headache is triggered suddenly by coughing, sneezing or physical effort, you should see your doctor. Other symptoms to look out for are nausea and vomiting, change in vision, such as blurred or double vision, jaw pain, scalp soreness or scalp tenderness and weakness,” she adds. 

Dr Sinha also advises, "If you have more daily chronic headaches but they occur early in the morning, wake you at night, are worse when you bend down or are associated with any other symptoms like unsteadiness, vertigo, changes in vision or speech and altered sensations in your arms or legs then you should see your doctor straightaway.”

"If you already suffer with high blood pressure, have Diabetes, have heart disease, have had pervious strokes or suffer with cancer, then you should have a lower threshold to see your doctor about your headache."

Dr Sinha emphasises that it’s always the best course of action to make an appointment to see your GP if you feel unwell or have any pain: "In my NHS and private practice, I always encourage patients to go and check their symptoms early with a doctor – this ensures nothing serious is missed but more importantly can help to put your mind at rest."

Dr Sanjeev Kalia also summarised what he describes as the "most worrying symptoms" of a headache below. If you experience any of these symptoms, you should immediately seek medical attention. 

1. Headaches caused by straining such as when bending over, or when you cough or sneeze.
2. If you suffer from headaches on a regular basis (or your headache keeps coming back), if the character of the headache has changed e.g. the length of time it lasts or where on the head the symptoms occur.
3. People suffering from other health conditions such as cancer or those on high steroids over the age of 50 must ensure they get any new onset headaches checked by their GP.
4. Headaches that have a sudden onset. Some patients will complain of a headache that came on as if they were ‘hit in the back of the head with a baseball bat’. Doctors use terms like ‘thunder-clap’ headache which gives you an idea of how quickly they come on.
5. Headaches associated with fever and neck stiffness. Most people will recognise these as potentially associated with meningitis which is life threatening but also has better outcomes if treated quickly.
6. Headaches that wake you from your sleep. This can suggest the presence of raised intracranial pressure (pressure within your head) and can be related to many significant illnesses. Finding the underlying cause is imperative.
7. Any symptoms that occur on top of a new onset headache that could be related to a stroke such as limb weakness, dropping of the face, double vision or inability to talk. For any stroke related concerns time is of the essence and you should seek medical attention immediately. Even short episodes associated with a headache need urgent investigation.

The NHS states that you should call 999 or go to A&E if you or your child:

• has a head injury – for example, from a fall or accident
• has a headache that came on suddenly and is extremely painful

You or your child has an extremely painful headache and:

• sudden problems speaking or remembering things
• loss of vision
• feel drowsy or confused
• has a very high temperature and symptoms of meningitis
• the white part of the eye is red

Also call 999 or go to A&E if your child is under 12 and has any 1 of the following:

• a headache with vision problems or difficulty speaking, swallowing, balancing or walking
• a headache with drowsiness or a persistent lack of energy
• a headache that starts within 5 days of a head injury

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

It's the question on every mums lips - just how can I get rid of head lice when they suddenly appear?

With reports of a 'super breed' of head lice hitting the UK back in 2015, it's never been more difficult for parents to control an outbreak of those uninvited little 'guests'.

Causing even more worry is the new policy implemented by the NHS last summer which has restricted children's access to nit kits.

According to Dr Paul Stillman, the super breed of head lice have a mutated gene which is resistant to ordinary head lice treatments. There was a first reported UK case in June (2016) and America has been experiencing this for a while.

Dr Paul Stillman said that the resistance has been built up because of people 'overusing products' and that now many lice are immune to pyrethroids which are chemicals that kill insects and a major ingredient in many head lice treatments.

The National Pediculosis Association, a charity that specialises in the infestation of lice has reminded parents that 'manual removal is crucial. Since head lice move quickly throughout the head, it may be helpful to have two people checking an infested person at the same time'.

And with 8% of children in the UK having head lice at any one time, it's a problem every parent will have struggled to combat. Just thinking about it makes our heads itch!

Those pesky critters are incredibly easy to catch and cause a nightmare for families of young children, but with so many head lice products and head lice treatments around it can be hard to know what to try.

Here, we take a look at what head lice are, and the best products and natural remedies for getting rid of them. But as well as trying the suggested products make sure to hoover where any hair may have fallen, put your child's toys on a hot tumble dry and hot wash their sheets as preventative methods.

Combs at the ready!

What are head lice?

•  Head lice are tiny insects without wings. They live near the scalp and feed off blood.
• Head lice lay eggs which attach to the hair about 5mm away from the scalp. These eggs are called nits.
• All children (and adults) can get head lice - it doesn't matter how clean the hair is, head lice just like to live somewhere warm.
• Itching isn't an early sign of the lice - if your child has an itchy head they may have had head lice for up to 3 months.
• Head lice spread by head-to-head contact (which children get a lot of when they're playing together). They rarely spread from something like a hat, because they die very quickly when they're away from the scalp.
• Research suggests that head lice are becoming resistant to traditional treatments that contain pesticides, so more treatments that smother the head lice are appearing.

Best head lice treatment:

1. Lyclear

Lyclear is applied to dry hair, massaged in and left for 15 minutes. It doesn't contain insecticides - it kills the head lice by blocking their breathing holes.

GoodtoKnow tester Julie's verdict:

How effective was Lyclear Spray Away? 'It was very effective and got rid of the lice.'

Was it easy to use? 'It was really easy to use - a lot easier than liquids and a lot less messy.'

Was it pleasant to use? 'The smell was actually really nice, like liquorice. Even my nine-year-old son said: 'Who's been eating liquorice? I want some!'

Would you use it again? 'I'd more than likely use it again if I saw it in the pharmacy.'

Marks out of 10? 'I'd rate it 10/10'

Buy it for £9 from Boots.

2. Hedrin

Hedrin Once is applied to dry hair and left for 15 minutes then washed out. It's recommended that you then comb through the hair with a nit comb to remove any eggs that are still attached to the hair. Hedrin claim head lice can't build up a resistance to it because it doesn't contain any insecticides.

GoodtoKnow tester Lindsey's verdict:

How effective was Hedrin Once? 'It seemed to do the trick - all of the lice were dead when I combed through Charlie's hair afterwards and I haven't seen any signs of life since.'

Was it easy to use? 'It was a little messy to use as it was really runny. Ones I've used in the past have had a thicker consistency.'

Was it pleasant to use? 'There was hardly any smell and it only needed to be left on for 15 minutes which is great when you've got an impatient child.'

Would you use it again? 'I would definitely use it again. Knowing that lice can't build up a resistance to it is even better.'

Marks out of 10? 'I'd give it 9/10 and would recommend it to my friends too.'

Buy it for £5 from Boots.

3. Not Nice to Lice

Not Nice to Lice works by lathering onto wet hair, leaving on for 10 minutes and rinsing out, applying a conditioner and brushing through with a fine-toothed comb. Not Nice to Lice claims to have a pleasant peppermint smell, is insecticide free and says head lice can't build up resistance to it.

GoodtoKnow tester Nicola's verdict:

How effective was Not Nice to Lice? 'The treatment was very good, it eradicated the lice.'

Was it easy to use? Yes but it's better to do the treatment while in the bath and then wash it off. A previous one we'd used had to be left on.'

Was it pleasant to use? 'It had a much nicer smell than the other products on the market. The bottle contains plenty of solution to do a few treatments, even if treating long hair.'

Would you use it again? 'Yes, I would use it again.'

Marks out of 10? '9/10 - a very good treatment.'

Buy it for £7.19 from expresschemist.

Head lice treatment: natural remedies

If you're not too keen on the head lice products that are available in the shops, there are some natural head lice home remedies you can try too.

1. Mayonnaise Cover the hair in mayonnaise and put a shower cap over the top. Leave on overnight and wash it out in the morning. The mayonnaise will smother the head lice, but you'll still need to comb out the remaining nits (eggs).

2. Olive oil Use the same method as with the mayonnaise - olive oil is also said to smother the lice.

3. Comb it out You could forget all the products and just use a comb. It will take you a while as you'll have to comb through the hair in very small sections - but if you're thorough then it's likely to be effective. Dip the comb in hot water in between each brush so you're not just moving the head lice around - and repeat a few times over the next few days to make sure you've got rid of all the eggs.

4. Coated comb Try a combination of techniques by covering your comb in a smothering liquid such as olive oil or almond oil (as mentioned above). This is a less messy version of covering the hair and gives you some extra power behind your combing.

5. Disinfect your comb Another little tip is to soak your head lice comb in vinegar for 30 minutes or boil in water for 10 minutes to keep it sterilised.

The term 'anxiety' can be used to describe many situations and emotions that we all face on a daily basis.

Often feel like you’re on an emotional rollercoaster? It’s not surprising. Most people will show signs of anxiety at some point in their lives. Anxiety is a symptom of a mental disorder, and is often referred to as an anxiety disorder rather than a mental illness. “Worry is another word for anxiety,” explains psychotherapist Ali Moore from BeMoore. “Anxiety is the emotion and stress is the symptom. So we feel anxious and then we get stress symptoms.”

And, in fact, mixed anxiety and depression is the most common mental disorder in Britain, affecting around 8% of the population. “Anxiety is natural,” says Ali. “But when it starts to impact your ability to do things, to go out, take on tasks, or you’re becoming distressed, then you need support.”

Can’t remember when you last felt calm? “There is a real worry about mental health at the moment with feelings of isolation, vulnerability and helplessness common,” says chartered psychologist Dr Meg Arroll, on behalf of Healthspan. So, if your anxiety levels have become worse since the pandemic, you’re not alone. Research by the University of Sheffield and Ulster University identified a surge in depression and anxiety after the Prime Minister first spoke about lockdown.

If you think you might be experiencing anxiety, it can be useful to know the signs and symptoms and how to go about treating them. Here’s what can help…

Anxiety signs: what can anxiety do to your body? 

“Global circumstances have made fertile ground for mental health problems, particularly for those who were already struggling with anxiety,” says functional medicine certified health coach Suzy Glaskie, from Peppermint Wellness. “And that anxiety can manifest in all sorts of ways, even in those who’ve never experienced it before. You may have symptoms including difficulty sleeping, feelings of impending doom, racing thoughts, heart palpitations, shortness of breath, poor concentration and loss of appetite.” Anxiety can affect all areas of the body:

• Heart: The release of adrenalin raises your heart rate and blood pressure. Internal organs like the liver, brain and heart go into overdrive. Those affected by high blood pressure caused by stress are 50% more likely to suffer from heart problems.
• Lungs: Breathing becomes shallow, blood is diverted away from non-vital areas, dampening the immune system, and the digestive system begins to shut down.
• Stomach: Your body produces too much hydrochloric acid – a substance that breaks down food – and, over time, that can start to irritate your stomach lining.
• Neck/shoulders: Muscles tense, particularly in the neck and shoulders, leading to headaches and other pains. This affects the average person twice a month, says AXA PPP Healthcare.
• Hair: Stress can be a psychological catalyst for the compulsion to pull your hair out, and also releases hormones which can lead to hair loss and make nails brittle.
• Brain: Too much cortisol is toxic for the brain, resulting in anxiety disorders, depression and dementia caused by the toxicity of high levels of cortisol in the brain. Insomnia is also caused by high cortisol levels.

Other common physical anxiety symptoms include:

• ‘Jelly legs’
• Tingling in the hands and feet
• Dizziness
• Wanting to use the toilet more often
• A ‘tight band’ across your chest area
• Hot flushes
• Increased perspiration
• Dry mouth
• Shaking
• Choking sensations
• Palpitations
• If you suffer from anxiety, you may also experience panic attacks, which are an exaggerated version of your body’s usual response to extreme emotions such as fear, excitement or stress.

Anxiety signs: common psychological anxiety symptoms

Anxiety can leave you feeling vulnerable and alone. Long-term sufferers may also experience sleep problems, a lowered immune system, depression, or difficulties managing everyday situations, such as relationships and employment.

A leap from an ‘every day’ feeling of anxiety to a mental health disorder can be very quick. “We can get trapped in a cycle of overthinking and it is the focus on the 'what if' that causes us to worry,” says Ali. “This is often anticipation anxiety of things we do not yet really know. This causes raised heart rate and an increase of adrenalin, which can lead to insomnia, and then we worry about the worry, which makes the symptoms worse. It is good to name the emotion rather than calling it all anxiety and worry and explore why you feel this way.”

One of the most important signs of anxiety can include finding that you’re worrying all the time. And perhaps about things that are a regular part of everyday life, or about things that aren’t likely to happen. “This is very common,” says Ali.

Worry about the past? “We tend to call this brooding,” says Ali. “Focusing on what should have happened and what might have been. This can really hold us back."

There are some signs of anxiety no one warns you about. Such as anxiety combined with the start of the menopause. “The menopause causes a lot of changes in our mindset because of the hormonal effects,” says Ali. “We can become forgetful or feel under the weather. These can cause anxiety rather than the menopause itself. We don't feel like ourselves and this can be concerning.” Speak to your GP who may recommend HRT.

Other common psychological signs of anxiety include:

• Thinking that you may lose control and/or go ‘mad’
• Worrying that you might die
• Focusing on that you may have a heart attack/be sick/faint/have a brain tumour
• Feeling that people are looking at you and observing your anxiety
• Feeling as though things are speeding up/slowing down
• Being detached from your environment and the people in it
• Wanting to run away/escape from the situation
• Being on edge and alert to everything around you

Anxiety UK recommends visiting your GP if you experience two or more of these symptoms.

What are the 6 types of anxiety disorder?

1) General Anxiety Disorder

“General Anxiety Disorder is a long-term mental health issue that causes a person to feel anxious about a wide range of situations and issues rather than one specific issue,” says Dr Tim Bond from dragonflycbd.com.

“More women are affected than men,” says Dr Bond. “People with this condition feel anxious most days and struggle to remember the last time they felt relaxed. As soon as the person has resolved one anxious thought another appears. Symptoms include feeling worried and restless, having trouble concentrating or sleeping and dizziness and palpitations."

“Exercising more and drinking less alcohol will help,” says Dr Bond. “Treatments include talking therapies and prescription medication.”

2) Social Anxiety Disorder

“Social Anxiety Disorder, also known as social phobia, is a long-term mental disorder with an overwhelming fear of social situations,” says Dr Bond. “It is very distressing and often starts in the teenage years. It may improve as the person gets older, but it can be lifelong."

“Social anxiety is more than shyness,” says Dr Bond. “If you might have it, you would often worry about everyday activities, meeting people, speaking on the phone, working, shopping, eating with people and parties. You may worry about things you think are embarrassing like blushing or appearing incompetent. And you find it difficult to do things when people are watching you, you fear being criticised and avoid contact. You'd have low self-esteem, and suffer panic attacks with very rapid heartbeat and sweating.”

“If social anxiety is having a big impact on your life, see your GP,” says Dr Bond. “There are various psychological therapies that can help.”

3) Phobias

“A phobia is a mental health disorder with an overwhelming sense of fear of an object, place, situation, feeling or animal,” says Dr Bond. “It is a type of anxiety disorder. And being more pronounced than fears, phobias develop when a person has an exaggerated or unrealistic sense of danger about an object or situation. Even thinking about the source of the fear can bring on anxiety. In very severe phobias the person organises their life around avoiding the thing they fear. This can be very disrupting.”

“Symptoms include increased heart rate and shortness of breath, sweating, nausea, shaking an upset stomach,” says Dr Bond. “Phobias can be quite complex and beyond the fear of a single thing. So, agoraphobia, for example, is where a person feels fearful about being in a place or situation but they cannot escape if they have a panic attack. Social phobia (see above) is a fear of social situations.”

See your GP who will be able to refer you for counselling.

4) Obsessive Compulsive Disorder (OCD)

“Obsessive compulsive disorder, known as OCD, is a mental health disorder where the person has obsessive thoughts. This is an unpleasant thought that repeatedly enters your mind causing feelings of anxiety or unease,” says Dr Bond. “And it also includes compulsive behaviours (a repetitive behaviour that you need to do to relieve the anxiety of the obsessive thought). So, if you have a fear of being burgled you might feel the need to check all the windows and doors before leaving the house or flat. Symptoms generally start in adulthood, but can begin in the teenage years.”

5) Panic Disorder

“Panic disorder is a type of anxiety disorder where the person has regular attacks of panic, stress or fear often for no apparent reason,” says Dr Bond.

“Symptoms include mild to severe anxiety with feelings of worry, fear and in the most extreme cases, panic. You may live in a cycle of fear and suffer panic attacks where you experience a rush of physical and mental symptoms. These can include a racing heart, feeling faint, sweating, nausea and churning stomach, chest pain, shortness of breath, trembling, shaky limbs, chills, hot flushes, dizziness, numbness, pins and needles, a choking sensation, dry mouth, feeling of dread, fear of dying, need to go to the toilet and feeling disconnected from your body.”

“Most panic attacks last from five to 20 minutes but can last for an hour,” says Dr Bond. “They can occur once or twice a month or several times a week.”

6) Body Dysmorphic Disorder

“Body dysmorphic disorder is a mental health disorder where the person spends a lot of time thinking about flaws in their physical appearance,” says Dr Bond.

“These flaws are not apparent to others. It’s most common in teenagers and occurs in both men and women. It does not mean the person is vain or self-obsessed and it can have a big impact on life,” says Dr Bond.

“You might have body dysmorphic disorder if you spend a lot of time thinking about a specific area of your body particularly your face,” says Dr Bond. “You may spend a lot of time staring at yourself in the mirror (or mirrors). Or you may compare your appearance unfavourably with that of others, you go to a lot of effort to conceal flaws for example by picking your skin, combing your hair, choosing clothes. It can seriously impact your life and relationships and lead to depression or even suicide.”

https://www.youtube.com/watch?v=xH2E9I7vn28

Living with anxiety: how can I keep calm?

There is good news. It’s still possible to learn how to take control back from anxiety. “While our propensity to anxiety is, to some degree, set by our genetics, we can still influence the rest,” says Suzy. “There are many highly effective tools to help us feel calmer and more positive.” Here’s what could help…

• Be aware of your anxiety - “Make yourself a warm drink and sit down,” says qualified health and mindfulness coach Louise Murray. “Notice three things in this moment, such as the colour of the drink, the weight of the mug, the feeling of the chair. Then breathe into your shoulders, relax them down and enjoy your cuppa, savouring the flavour. Return gently to the senses whenever you notice your mind straying.”
• Re-set negative thoughts - “If you’re feeling a bit low, replace any negative chatter in your head with positivity instead,” says Louise. “This might mean listening to your favourite music, an uplifting podcast, or reading an inspirational book.”
• Put your phone down - Always scrolling for breaking news? “Some people don’t even go to the toilet without their phone,” says sleep expert Dr Nerina Ramlakhan.“This leaves no time for your body and mind to properly process things so our thoughts reappear and keep the mind going.”
• Eat right - Natural remedies can help anxiety. A healthy diet is key when your body is under pressure. “This means eating well (including breakfast), staying hydrated and avoiding too much refined sugar,” says Dr Ramlakhan. Eat little and often – low blood sugar levels can trigger panic. Plus, swap out caffeinated drinks as these can increase anxiety.
• Grab some paper - “Draw one circle and write in it all the things you can control, then another circle with things you have no influence over,” says Suzy. “Filling in the two circles helps gain perspective on what we can exert control over. And let go of what is beyond our power, no matter how much energy we spend worrying about it.”
• Get moving - “Daily movement will help get the adrenaline out of your system,” says Suzy. “Just jumping up and down and shaking your limbs will help move the anxiety.”
• Set a worry limit - “Allocate yourself a daily ‘worry period’ where you worry for 30 minutes and then stop and do something else,” says Suzy. The idea is that it will help free up the rest of your time to focus on other tasks and relax.
• Ditch the alcohol - “Ease off the booze,”says Dr Ramlakhan.“It can be tempting, but you’re more likely to experience rebound anxiety the next morning.”
• Write away fears - “Take 10 minutes by yourself to write down what you feel anxious about,” says Dr Arroll. “Write as if you were penning a short story. Then note down the situation and how this made you feel. Emotional writing has been researched extensively and is consistently shown to help you feel calm and improve overall wellbeing.”
• Draw yourself calmer - “Some of us are more visual so drawing your anxiety can help,” says Dr Arroll. “What does it look like? Spikey edges or soft lines? Red hot in colour or cold and blue? Give it as much detail as you can because expressing and labelling your feelings in this way will allow you to process them, lessening the intensity they hold over you.”
• Play your top tunes - According to a 2013 study in the Journal of Positive Psychology, people who listened to upbeat music could improve their mood immediately and boost their happiness in just two weeks.
• Focus on your breath“It’s one of the fastest ways to combat anxiety,” says Suzy. “Breathe in for the count of seven and out for the count of 11. The long exhalation signals to our nervous system that we are safe.”

Anxiety treatments

Think you’d benefit from talking to a professional? Your GP may refer you for cognitive behavioural therapy (CBT) or you could pay for a private session. CBT helps you link how you think and feel to your behaviour. “It's most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems,” says psychotherapist and hypnotherapist Nick Davies. “You’d normally see your therapist for an hour each week.”

Making sure you get along with your therapist is key. “Rapport is important when working with anyone, especially with mental health,” says Nick. “This is why I always offer a free consultation with my clients before we agree to work together.”

Feel you need medication? Your GP may ask about the signs of anxiety you are experiencing and prescribe tranquilisers or antidepressants, and monitor your progress. The most common ones include:

• Tricyclics (Anti-depressants) This is a group of anti-depressants, such as Amitriptyline (Lentizol, Tryptizol).
• MAOI’s (Monoamine Oxidase Inhibitors) These anti-depressants  are normally prescribed only when no other anti-depressant medication has worked, such as Phenelzine (Nardil).
• SSRI’s (Selective Serotonin Reuptake Inhibitors) The most common type of anti-depressants and medication prescribed for anxiety disorders, IBS and premature ejaculation, such as Fluoxetine (Prozac) and Paroxetine (Seroxat).
• Sleeping Pills Prescribed to help with sleep and to calm if you are constantly anxious and other medication hasn’t worked, such as Temazepam and Zopiclone (Zimovane).
• Anxiolytics (Anti-anxiety drugs) Used, in most cases, purely for anxiety, such as Diazepam (Atensine, Rimapam, Valium).
• Beta Blockers Prescribed for the physical symptoms of anxiety such as palpitations, like Propranolol (Inderal).

Help a loved one with anxiety

Friend or family member showing signs of anxiety? Whether you’re sensing early symptoms of anxiety or caring for someone with a long-term diagnosis, there are a number of ways you can help. Our expert Fiona Lamb, a registered member of the General Hypnotherapy Council, shares her advice:

• Be understanding “Any type of anxiety is ultimately fear, so don’t underestimate how it makes someone feel. It might be frustrating, but even very small things can make someone socially anxious feel stressed and panicky. These feelings often stem from a bad past experience, so don’t make assumptions about how they’re reacting. Remember, even they might not fully understand the roots of what’s going on. Your job is to be supportive and thoughtful, not to demand that they change.”
• Be open - “Make it clear that the person you know can talk to you without judgement. At long last, some of the stigma around mental health is lifting, and it’s essential that all of us to keep that trend going by ensuring no-one feels truly alone.”
• Be encouraging - “Let the person talk about their fears, and then try to help them break out of their anxious patterns of thought. Encourage them to push their boundaries where they can, and be there to help if possible. But don’t lose patience if they’re not ready yet – they need to set their own pace.”
• Build up their confidence - “When we begin to lose hope in ourselves and our abilities, we feel overwhelmed and disheartened. So encourage the person to see a positive future, making sure they know they’re neither alone nor powerless.”
• Be patient - “People will be receptive to help when it’s right for them, and you can’t demand that someone listen to you. Recognise that the time may not be right for them, and that they might need more professional help than what you’re able to offer.”
• Need to get your friend or loved one professional help? As NHS resources can be tight and waiting lists long, it is worth noting that membership to Anxiety UK entitles you to fast and discounted access to therapy, as well as access to their mindfulness partner Headspace’s service. And don’t give up. The help available depends on diagnosis, and the type of symptoms being experienced but, whatever the situation, it’s important to remember that while one particular option doesn’t work, there are many others that can.

Coping with depression is an on-going project.

There's no hard and fast rule about which depression treatment will and won't work for you, and it may take time for you to find a solution that helps you manage the condition day-to-day.

However, if you are struggling with symptoms of depression and feel like there is no hope, you should know that there are many options that can and will make you feel like yourself again.

How to cope with depression

Think as positive as possible

It sounds painfully obvious, but as mental health charity Mind says, 'If you are starting to feel depressed, it can be very easy to get into a cycle of automatic negative thoughts that then become difficult for you to challenge: you get depressed and then you get more depressed about being depressed. Being in a state of depression can then become a bigger problem than the actual difficulties that caused it in the first place.'

Use distraction techniques to occupy yourself, and try to identify patterns in negative thoughts so you can begin to address them. When you're feeling low, it's not as easy as simply switching your thought process, but making a conscious effort to approach situations is a great start to self-care.

Socialise when you feel able to

One of the most overwhelming symptoms of depression is often a feeling of isolation - but your friends and family want to help you, so don't withdraw yourself from their support by cutting them off.

The longer you leave it, the harder it seems to reach out, so try to make contact with loved ones on a regular basis - daily, weekly, fortnightly, whatever works for you. If you really don't feel up to face-to-face meet-ups, make a phone call, send a text or even an email instead. They'll be pleased to hear from you, and even a brief conversation will remind you that you're not in this by yourself.

Establish a routine

Depression can throw your whole life out of sync, often leading to poor sleeping or eating habits. The NHS advises maintaining as much of a normal routine as possible to give yourself a sense of structure.

Spending the day in bed can seem like the preferable option, but it'll only make you feel worse in the long run. Set your usual alarm, get washed and ready for the day, and eat meals and snacks at regular intervals. You'll feel much more of a sense of achievement than if you stayed buried under the duvet.

Take up exercise

Both scientific research and anecdotal evidence show that staying active can either help prevent symptoms of depression, or ease them when they are present. Exercise activates chemicals in your brain called endorphins, which reduce your perception of pain and trigger a positive feeling in the body.

Swimming, running or walking and team sports are all excellent activites that will stimulate both your muscles and your mind; it comes down to finding an activity that suits you. Remember, it doesn't need to be a conventional 'sport' - even getting out into the garden or going for a stroll gets your body moving and releases the same hormones.

Other alternative or natural remedies for depression, like mood-boosting foods and supplements, may not be a complete treatment on their own, but can also help to lessen your symptoms.

Avoid unhealthy coping mechanisms

Just as healthy living, exercise and lots of sleep can soothe you, relying on substances like alcohol, cigarettes and caffeine can cause you further difficulties - particularly alcohol, as it is a known depressant.

According to the Royal College of Psychiatrists, 'Alcohol can be a very effective way of feeling better for a few hours. If you are depressed and lacking in energy, it can be tempting to use alcohol to help you keep going and cope with life. The problem is that it is easy to slip into drinking regularly, using it like a medication. The benefits soon wear off and the drinking becomes part of a routine.'

If you start to feel like you 'need' a drink, begin drinking earlier in the day, or your work or relationships begin to suffer, it's advisable to stop drinking, either independently or with medical assistance.

Join a self-help group

Talking to your friends and family is certainly helpful, but speaking to someone who is also experiencing depression can offer a fresh perspective, as well as advice on coping methods that work for them, and may work for you too. Self-help groups are often led by people who have overcome depression themselves and will be able to empathise and support you through your own journey.

To find a group in your area, visit Mind, whose centres support more than 400,000 people across England and Wales, or ask your GP for more information.

Allow yourself to seek out enjoyment

Many people with depression feel like they don't deserve positive experiences, but the truth is that pampering yourself is an important part of care and recovery. Eat the cupcake, run the bubble bath, arrange a trip you've always wanted to take - whatever you decide to do with your time, ensure that it's something that will make you feel happier and more empowered.

Setting yourself small, achieveable goals can also provide a huge sense of satisfaction long-term. It doesn't have to be a giant leap from facing the day to facing your entire career or life ambition; make a list of just two or three ideas, then work your way through them at your own pace. You'll surprise yourself with how much you can achieve.

Speak to your GP

Most people diagnosed with depression are treated by their GP who will help them manage their condition. A small minority of people may be referred to a psychiatrist or a member of the local Community Mental Health Team for specialised help. Depending on your symptoms, the severity of the depression, and your circumstances, your GP might suggest anti-depressant drugs, some form of talking treatment or a combination of both, although in severe circumstances hospitalisation may be recommended.

Talking treatments typically include cognitive behavioural therapy, which helps to identify and change negative feelings, or mindfulness-based cognitive therapy, which focuses on living in the present moment and dispelling fears about the future, usually in a group environment. You may also be offered counselling.

If medication is prescribed, it is usually some form of antidepressants, which increase levels of a group of chemicals in the brain called neurotransmitters. Certain neurotransmitters, such as serotonin and noradrenaline, can improve mood, leading to a relief in symptoms. However, antidepressants do not address the causes of depression, and so are usually used in tandem with other treatments.

For more information on managing and treating depression, visit nhs.uk.