traditional medicine alternatives
our bodies are amazing at healing when we give them the right support. Instead of always turning to over-the-counter medicines, i’ve found that nature often provides exactly what we need—herbs, plants, and simple remedies that work without the harsh, long-term effects of synthetic ingredients. these age-old healers have been trusted for generations, offering a gentle, clean way to care for ourselves. i’m excited to share some of my favorite natural swaps to help you feel your best in a more holistic, earth-aligned way.
we’re often led to believe that antibiotics and over-the-counter drugs are the ultimate solution for whatever's going on in our bodies. while they may provide quick relief, they can actually cause more harm than we realize over time—disrupting gut health, weakening our natural immune response, and sometimes leading to long-term imbalances. the good news is that nature offers powerful alternatives that support the body without those hidden downsides, helping us heal in a gentler, more sustainable way.
finding what works best for your body takes some trial and error, but discovering natural, clean ways to heal has been truly life-changing for me.
consider this guide your go-to cheat sheet for everything from feeling under the weather to stubborn headaches, digestive issues, hormone imbalances, period pain, and more//
check out this link to my amazon storefront to shop my exact products!
remedies to help recover from flu-like symptoms + dosages
- elderberry (sambucus nigra)
why: powerful antiviral properties that may reduce the duration and severity of colds and flu
dosage: 1 tablespoon of elderberry syrup 2-3 times per day until symptoms subside
-steam inhalation (with eucalyptus essential oil)
why: clears congestion and soothes airways
dosage: add 3-5 drops of eucalyptus oil to a bowl of hot water
-ginger
why: helps reduce inflammation, ease nausea, and fight infection
dosage: steep 1–2 inches of fresh sliced ginger in hot water for 10 minutes. drink 2–3 times daily
-raw honey (organic, local)
why: soothes sore throats and has antibacterial properties
dosage: 1–2 teaspoons straight or mixed with herbal tea as needed
-garlic (allium staivum)
why: strong antimicrobial and immune-boosting properties
dosage: crush and consume 1-2 raw cloves daily
-echinacea (echinacea purpurea)
why: boosts the immune system and helps fight infections
dosage: 300 mg of Echinacea extract, 3 times per day during acute symptoms
remedies for headaches + how to use
-peppermint oil
why: provides a cooling effect and relaxes muscle tension
how to use: dilute a few drops with a carrier oil (like coconut oil) and massage onto your temples, forehead, and back of the neck
-magnesium rich foods or supplements
why: deficiency in magnesium is often linked to headaches, especially migraines
how to use: consume magnesium-rich foods like spinach, pumpkin seeds, and dark chocolate. Alternatively, take 300–400 mg of magnesium glycinate daily + absorb it through magnesium baths
-herbal teas (feverfew or butterbur)
why: known to reduce the frequency and severity of headaches, especially migraines
how to use: steep 1 teaspoon of dried herb in hot water for 10 minutes. drink up to 2 cups per day
-lavender essential oil
why: soothes stress and tension that can trigger headaches
how to use: inhale from the bottle, diffuse in your space, or add a few drops to a warm bath
-hydration with electrolytes
why: dehydration is common cause of headaches
how to use: drink coconut water or water infused with celtic mineral sea salt and lemon to replenish electrolytes
remedies for digestive issues + how to use
-fennel seeds
why: reduce gas, bloating, and cramping by relaxing intestinal muscles
how to use: chew 1/2 teaspoon of fennel seeds after meals or steep in hot water for a soothing tea
-aloe vera juice (organic inner leaf only)
why: soothes inflammation and supports regular bowel movements
how to use: drink 1/4 cup of aloe vera juice on an empty stomach (avoid if pregnant or nursing)
-slippery elm
why: forms a soothing gel in the digestive tract, relieving heartburn and irritation
how to use: mix 1 teaspoon of slippery elm powder with warm water and drink before meals
-probiotic-rich foods
why: support a healthy gut microbiome, which is essential for digestion
how to use: include fermented foods like sauerkraut, kimchi, kefir, and coconut yogurt in your diet
-activated charcoal (natural source)
why: binds to toxins and gas in the digestive system, reducing bloating and discomfort
how to use: take 500 mg as needed for occasional digestive distress (do not use long-term)
remedies for hormone imbalances + how to use
-herbal teas (red raspberry leaf, nettle, and lemon balm)
why: nourish the reproductive system and support hormone balance
how to use: brew 1-2 teaspoons of dried herbs in hot water and drink 1-2 cups daily
-magnesium-rich foods (spinach, dark chocolate, pumpkin seeds)
why: supports the nervous system and regulates hormone production
how to use: incorporate these foods daily or supplement with 300-400 mg of magnesium glycinate
-lifestyle practices
stress management: breath work to lower cortisol + mindful meditation
sleep: 7-8 hours of quality sleep for hormone regulation
exercise: gentle movement like walking, pilates, easy workouts to avoid stress on the adrenal system
-seed cycling (flax & pumpkin / seasame & sunflower)
why: supports estrogen production in the first half of your cycle and progesterone in the second half
how to use
day 1-14 (follicular phase) 1 tablespoon each of ground flaxseeds and pumpkin seeds daily
day 15-28 (luteal phase) 1 tablespoon each of ground sesame and sunflower seeds daily
-dandelion root
why: supports liver detoxification, helping to eliminate excess hormones
how to use: brew 1 teaspoon of dried dandelion root in hot water for 10 minutes. drink 1–2 cups daily.
remedies for period pain + how to use
-essential oils (lavender, clary sage, peppermint)
why: reduce pain and relax muscles when massaged onto the abdomen
how to use: mix 3–5 drops of essential oil with a carrier oil (like coconut oil) and massage in circular motions on the lower belly
-castor oil pack
why: improves blood flow and reduces inflammation in the pelvic area and aids in detoxification
how to use: soak a cloth in warm castor oil, place it over your lower abdomen, cover with plastic wrap, and apply a heating pad for 30–45 minutes.
-tumeric & honey paste
why: anti-inflammatory and pain-relieving properties
how to use: mix 1/2 teaspoon of turmeric with 1 teaspoon of raw honey. eat once daily
-raspberry leaf tea (rubus idaeus)
why: strengthens the uterine muscles and reduces cramping
how to use: steep 1 teaspoon of dried raspberry leaves in hot water for 10 minutes. drink up to 3 cups daily
-magnesium-rich foods + supplements
why: relaxes uterine muscles and reduces cramping
how to use: eat foods like dark chocolate, spinach and pumpkin seeds or take 300-400 mg of magnesium glycinate daily
some recipes i live by when i’m…
fatigue fighting adaptogenic tea recipe to help restore energy naturally
1 tsp dried ashwagandha root (or 1 ashwagandha tea bag)
1 tsp dried ginger root (fresh slices work too)
1 tsp cinnamon chips (or a cinnamon stick)
1 tsp raw honey (optional, for taste)
Juice from ¼ fresh lemon (optional, for added antioxidants)
2 cups filtered water
let simmer for 10-15 and enjoy
advil replacement
1-2 tsp dried milk thistle seeds (or 1 milk thistle tea bag)
2 cups filtered water
1 tsp honey (optional, for sweetness)
Lemon slice (optional, for extra detox support)
simmer for 10-15 and enjoy
uti treatment + prevention/vaginal health support
dosage: dypically, 500 mg to 1g of d-mannose powder or capsules, 1-2 times a day, is recommended for UTI prevention.
during an Active UTI: if you're experiencing symptoms of a UTI, some studies suggest taking 2-3g of d-mannose every few hours (but always consult your healthcare provider first
dosage for vaginal Support: taking 1g daily as a maintenance dose can be effective for ongoing support of urinary and vaginal health, especially if you're prone to UTIs or recurring infections
cranberry extract or juice (no added sugar)
probiotics: to support vaginal flora and prevent yeast infections, consider taking a daily probiotic, which helps maintain a healthy balance of bacteria in your body