Yoga Blood pressure
Regular yoga with slow breathing modestly lowers blood pressure. Use it alongside — not instead of — your BP medicines.
Yoga Blood sugar
As an add-on to treatment, regular yoga can modestly improve blood-sugar control and weight. Keep taking your prescribed medicines.
Yoga Back pain
For long-standing low-back pain, gentle yoga improves pain and movement (Cochrane evidence). Learn the correct postures from a trained teacher.
Yoga Knee pain
Gentle yoga eases pain and stiffness and improves movement in knee arthritis. Avoid deep squatting if it hurts.
Yoga Stress
Yoga lowers stress and anxiety in many studies. A short daily practice helps most people.
Yoga Sleep
Regular yoga and relaxation improve sleep quality, especially in older adults and poor sleepers.
Yoga Pregnancy comfort
With a trained teacher, gentle prenatal yoga reduces stress and discomfort. Avoid lying flat on the back in late pregnancy and any strenuous poses.
Breathing Stress, BP
Slow, deep breathing for a few minutes lowers stress and can modestly reduce blood pressure. Practise sitting comfortably, twice a day.
Meditation Stress, pain
Mindfulness meditation reduces stress and anxiety and helps people cope with chronic pain. Even 10 minutes a day builds the habit.
Meditation Low mood
As an add-on, yoga and meditation can help mild-to-moderate depression. They support — not replace — counselling or medicines.
Ayurveda Joint pain
Curcumin from turmeric reduces knee-arthritis pain — in trials, similar to common painkillers; product quality varies. Tell your doctor if you take blood thinners.
Ayurveda Stress, sleep
Ashwagandha can modestly reduce stress and improve sleep in adults. Effects are modest and trial quality varies; avoid in pregnancy and thyroid disease unless your doctor agrees.
Food Blood sugar
Soaked fenugreek seeds may modestly lower blood sugar as an add-on to diet and medicines — not a replacement for them.
Fibre Constipation, cholesterol
Psyllium husk eases constipation and helps lower cholesterol and blood sugar. Take it with plenty of water.
Food Nausea
Ginger (in usual food amounts or as tea) helps relieve nausea, including early-pregnancy nausea and motion sickness.
Food BP, cholesterol
Regular garlic may modestly lower blood pressure and cholesterol. It is a helpful addition to a healthy diet, not a cure.
Ayurveda Memory
Taken regularly over several weeks, Brahmi may modestly support memory and focus. Benefits are small — give it time.
Naturopathy Blocked nose, sinus
Rinsing the nose with clean salt water relieves a blocked nose and chronic sinus symptoms. Use only safe, boiled-and-cooled or distilled water.
Naturopathy Cold, congestion
Warm steam can soothe a blocked nose and throat during a cold. It eases symptoms but doesn't cure the cold — keep a safe distance to avoid burns, and don't use it for young children.
Home remedy Child cough (1+ yr)
For children over 1 year, a small spoon of honey at night reduces cough and helps sleep (good evidence). Never give honey to babies under 1 year.
Summarised from systematic reviews and clinical trials (including Cochrane reviews). Effects are often modest, and quality varies between products and studies.