10 Home Remedies for Common Ailments That Actually Have Evidence

Not every sniffle needs a trip to the pharmacy. Some old-fashioned home remedies hold up surprisingly well when researchers put them to the test. Others don't, and some can even cause harm.

This list sticks to remedies with reasonable evidence or long-standing medical support, for minor problems in otherwise healthy adults. Each one comes with a "see a doctor if" line, because knowing when to stop self-treating matters just as much.

1. Honey for a cough

A spoonful of honey can ease a cough, and studies in children with colds found it worked at least as well as some over-the-counter cough medicines. Take it straight or stir it into warm water or tea.

Never give honey to a baby under 1 year old. It can cause infant botulism, a rare but serious illness.

See a doctor if: your cough lasts more than three weeks, you're coughing up blood, or you're short of breath.

2. Salt water gargle for a sore throat

Dissolve about half a teaspoon of salt in a cup of warm water, gargle and spit. It can temporarily soothe a sore throat. Warm drinks and throat lozenges help too.

See a doctor if: you have a high fever, white patches in your throat, trouble swallowing or breathing, or it doesn't improve within a week.

3. Saline rinse for a stuffy nose

Rinsing your nose with salt water (a neti pot or squeeze bottle) can clear congestion. Use only distilled, sterile or previously boiled and cooled water. The FDA warns that tap water can contain organisms that are dangerous in the nose.

See a doctor if: congestion lasts more than 10 days, or you have a high fever or severe face pain.

4. Ginger for nausea

Ginger has decent evidence for easing nausea, including morning sickness in pregnancy. Try ginger tea, ginger chews or crystallized ginger. If you're pregnant, check with your doctor about how much is right for you.

See a doctor if: you can't keep fluids down, you see signs of dehydration (very dark urine, dizziness), or vomiting lasts more than a day or two.

5. Peppermint oil for IBS cramps

Enteric-coated peppermint oil capsules have reasonable evidence for easing the cramping and pain of irritable bowel syndrome. They can worsen heartburn in some people.

See a doctor if: you notice blood in your stool, unexplained weight loss, or a change in bowel habits that's new for you, especially after age 45.

6. Cool running water for minor burns

For a small, minor burn, run cool (not ice-cold) water over it for about 10 to 20 minutes, then cover it loosely with a clean non-stick dressing. Skip the butter, toothpaste and ice, which can make burns worse.

See a doctor if: the burn is larger than about 3 inches, blisters badly, is on the face, hands, feet or genitals, or looks infected.

7. Colloidal oatmeal for itchy skin

A lukewarm bath with colloidal (very finely ground) oatmeal can soothe itchy, irritated skin from things like eczema, sunburn or poison ivy. Pat dry and moisturize afterward.

See a doctor if: the rash spreads quickly, blisters, swells, or comes with fever. Call 911 for hives with swelling of the lips or tongue, or trouble breathing.

8. RICE for a minor sprain

Rest the injured joint, Ice it for 15 to 20 minutes at a time (wrapped in a cloth), Compress it with an elastic bandage and Elevate it above heart level for the first day or two.

See a doctor if: you can't put weight on it, the joint looks deformed, or you have numbness.

9. Fiber, fluids and prunes for constipation

More fiber (fruit, vegetables, beans, whole grains), more water and more movement is the first-line advice for occasional constipation. Prunes have good evidence and work for many people.

See a doctor if: constipation lasts more than a few weeks, or comes with blood, severe pain or weight loss.

10. Small changes for heartburn

Eat smaller meals, avoid lying down for 2 to 3 hours after eating, and raise the head of your bed a few inches. Notice your own triggers. Common ones include large fatty meals, alcohol and late-night eating.

See a doctor if: you have heartburn more than twice a week, trouble swallowing, or vomiting. Chest pain can be a heart attack, not heartburn. If you're not sure, call 911.

A word on "natural" cures

Natural doesn't automatically mean safe or effective. Herbs and supplements can interact with prescription medicines, and some are sold with claims that have never been tested. If a product promises to cure a serious illness, that's a red flag. Ask your pharmacist before adding any supplement, especially if you take other medications.