I am 
lucky enough to have a plethora of wild raspberries growing up north, but if you cannot get fresh leaves, you 
can order dried online or in a store bought tea blend.Red Raspberry Leaf Tea
-1/2 cup of fresh red raspberry 
leaves OR 2 teaspoons of 
dried red raspberry leaves
-Honey to taste1. Boil roughly 1 cup of fresh water and pour over leaves in a mug. Steep, 
covered, for 10-15 minutes, and then drink in its entirety daily, or as 
needed. Add honey for flavor if you want. The tea tastes like black tea, 
but slightly less bitter. 67Copyright 2014 everydayroots.com CrampsY ou will need… DirectionsCinnamon’s essential oils have active components that can help with the pain of cramps, acting as an anti-
spasmodic and helping the uterine muscles to relax. The 4 main constituents are cinnamaldehyde, cinnamyl 
acetate, eugenol, and cinnamyl alcohol. Y ou can purchase pre-made blends of cinnamon tea, but I find it easy 
and quite enjoyable to make a simple infusion of powdered cinnamon/cinnamon sticks, honey, and water.Cinnamon “Tea”
-1 cup of water
-1 ¼ teaspoons of ground 
cinnamon OR 5 cinnamon 
sticks
-1 tablespoon organic, raw, 
honey, or to taste1. In a small pot add water and cinnamon. Bring to a boil, and then 
simmer for a few minutes. 2. Remove from the heat and add honey. Drink daily. It’s most effective if 
you start drinking the day or two before you usually start to feel cramps. 68Copyright 2014 everydayroots.com CrampsY ou will need… DirectionsDiarrhea literally translates to “flowing through”, and I think most 
people can say that’s a pretty accurate title. A number of diseases 
and conditions cause diarrhea (viruses, bacteria, food poisoning, IBS, 
etc.) and one could actually go incredibly in depth with different kinds 
and classifications, but I’ll avoid that part. Whatever the cause, what’s 
happening is essentially the same whenever you have diarrhea. Food 
and liquids you ingest move too quickly, or in too large an amount, 
through the colon. The colon normally absorbs liquids from the food 
you eat, but this doesn’t happen when stricken with diarrhea. The 
unfortunate result is frequent and watery bowel movements, and many 
trips to the bathroom.Diarrhea
-The single most important thing 
you can do when you have 
diarrhea is drink water and other 
beneficial fluids because you are 
losing so much. Y ou can easily 
become seriously dehydrated and 
throw your electrolytes all out of 
whack if you don’t consciously 
drink more. -A simple, delicious, way to put 
a stop to diarrhea is pineapple. Pineapple contains bromelain, 
which helps relieve digestive 
discomfort as it breaks down hard 
to digest proteins (hence why 
pineapple is used to make meat 
tender) and lessen inflammation 
in the irritated colon. Studies 
suggest that it may help diarrhea 
especially in cases related to 
E. coli. If you suffer from IBS, it 
can help with inflammation, gas, 
and other discomforts as well. However, there’s always too much 
of a good thing, and pineapple 
can also worsen diarrhea if eaten 
in excess. -Avoid dairy like the plague, it’s 
quite hard to digest even at full 
health, and your body doesn’t 
need the extra strain or irritation. Rice, Carrot, and Potato
-If you find the mixture too dry or 
bland, soften the veggies in a little 
bit of broth, chicken or otherwise, 
and pour that over the rice as well. For some more variety, add in 
some celery as well. 69Copyright 2014 everydayroots.comTips & TroubleshootingIt doesn’t sound like it would help with diarrhea, but it actually has a long history of use in Sweden, with 
doctors “prescribing” it for patients who are afflicted. This is one I didn’t know of until recently, but I find it quite 
fascinating, and love that there are some theories to back it up. Blueberries contain tannins, the same stuff in 
wine that makes your mouth feel dry. They are natural astringents, contracting tissue and reducing inflammation. Both of those things are desperately needed when things aren’t passing through you quite right. They also have 
substances that are antibacterial in nature (anthocyanosides) which are helpful if the upset is being caused by 
bacteria, especially E. coli. Finally, they contain pectin, a water soluble fiber, and you get fluids.Dried Blueberry Soup
-2-3 cups of water
-1 cup of dried blueberries, 
gently crushed
-A pot1. Gently crush the dried blueberries and add to 2-3 cups of water in a 
pot over medium heat. 2. Bring almost to a boil and then reduce to a gentle simmer for 5-10 
minutes. Pour into a mug like tea and enjoy 1-2 times daily, ideally 
leaving the solids in and eating them as well. Y ou can also eat like soup. 70Copyright 2014 everydayroots.com DiarrheaY ou will need… DirectionsCarob flour (or powder) sounds a little exotic, but you should find it in the baking aisle or health food section. It is 
made from the dried, ground, pods of the carob tree that grow in the Mediterranean, and has been a traditional 
treatment for soothing an upset tummy. It is very rich in pectin, that soluble fiber that acts as a binding substance 
(it’s what makes gelatin become semi-solid, if you need a visual.) Stash some in the pantry to have in case of 
emergency. Mixing it with water helps it go down and gets some extra fluid into you, while a little pinch of salt is 
always good when you are losing electrolytes. Feel free to leave out the salt if you are watching sodium intake.Carob Flour, Water & Salt
-2-3 tablespoons of carob flour
-A ½-1 cup of water
-A pinch of salt1. Mix up carob flour, water, and salt in a glass and drink the whole thing. Y ou can do this as often as needed, but I would recommend 2-3 times a 
day. 71Copyright 2014 everydayroots.com DiarrheaY ou will need… DirectionsCarrot is another good source of pectin, and white rice is wonderful at binding, so much so that too much can 
cause constipation. The starchy grain absorbs liquid and is high in soluble fiber-the same goes for potato, which 
is quite starchy and also easily digested. Making up this bland meal is a good way to get solid food into your 
body while simultaneously slowing down or, hopefully, stopping diarrhea. Cooked Carrot, Potato & Rice
-1 carrot, peeled
-1/2-1 potato, peeled
-White rice
-Broth1. Peel and dice the carrot and potato, and cook until the veggies are 
soft. 2. Put over the top of a bowl of cooked white rice. Mixing a little chicken 
broth into the rice can make it less “dry” and add some different flavor if 
you find you need something extra to get it down. 72Copyright 2014 everydayroots.com DiarrheaY ou will need… DirectionsI have an incredibly vivid memory from a time when I was about 5 or 
6 years old,  standing in my mom’s upstairs work space, most likely 
snooping out the TV that was tucked away there until my sister and I 
were given permission to watch it. One moment I was fine, the next my 
whole world went silent. A little bit of sound trickled back as I wobbled 
down the stairs, and I remember going up to my mom and saying “mom 
I can’t hear anything” with my voice so weirdly far away and muffled. Y ou may have guessed by now, given the title of this chapter, that I had 
an ear infection. Ear infections are one of the most common causes of 
ear aches, especially in children, but to fully understand ear aches, you 
must first know about a marvelous little body part called the Eustachian 
tube. The Eustachian tube is a narrow channel that lies in the middle 
ear and connects to the back of the throat, just above the soft palate, 
allowing fluid to drain into the back of the throat to be swallowed. It 
also maintains equal air pressure across the tympanic membrane, more 
commonly known as the eardrum, so it can freely vibrate in response to 
sound waves. Normally the Eustachian tube lies collapsed to protect the middle ear 
from germs lurking in our noses and mouths, but sometimes it becomes 
narrowed, or blocked, and fluid begins to build up in the ear. Anything 
from allergies, to colds, to the excess mucus and saliva produced while 
a baby teethes, can contribute to the blockage and fluid build-up. While 
the fluid does not usually cause pain on its own, it can make hearing 
hard because it inhibits the movement of the eardrum. It also creates 
the perfect environment for an ear infection, which will hurt. When there 
is fluid build-up bacteria gets easily trapped in the fluid, and begins to 
multiply. The middle ear gets inflamed and painful and you wind up with 
an earache. These remedies focus on relieving the pain and discomfort. While there are some natural remedies that may help get rid of bacteria 
in the ear, I am not knowledgeable enough about them to recommend 
anything internal. Earache
-Little ones are more prone to 
ear infections because their 
Eustachian tubes are floppier, 
narrower, and more horizontal 
than ours, making it easy for 
bacteria to enter and get trapped. The fact that they get the sniffles 
all the time doesn’t help either. 73Copyright 2014 everydayroots.comTips & TroubleshootingThese four essential oils create a potent pain-killing blend that will relieve acute adult earaches. For children 
over the age of 5 years, this recipe may be used at a 3-5% dilution. This recipe is at a 10% dilution for adults-it is 
stronger than other blends because of the nature of earaches. Note that this should NEVER be dripped directly 
into the ear canal.Ache Relief Blend
For adults:
-4 drops of lavender oil
-2 drops of peppermint oil
-5 drops of tea tree oil
-5 drops of eucalyptus oil
-1 tablespoon of any liquid oil
For children over the age of 
5 years:
-4 drops of tea tree oil
-2 drops of lavender oil
-1 tablespoon of any liquid oil1. Mix your essential oils with your carrier oil, and rub behind ears, and 
into the sides and back of the neck. Y ou will probably have some left 
over, in which case store it in an appropriate container. 74Copyright 2014 everydayroots.com EaracheY ou will need… DirectionsHeat alone in the form of a warm washcloth or something of the like will do wonders for an earache, but go one 
step further and add an onion to the equation. Antibacterial with anti-inflammatory properties, onions can be an 
enormous help when it comes to earaches.Onion Steam Treatment
-1 yellow onion
-a jar1. Place onion in a 350 degree oven until nice and warm or easily 
punctured. 2. After you’ve removed it from the oven, cut it in half and place one half 
of it in a glass jar and prick a few holes in it to release the steam. 3. Rest your ear over the opening of the jar for 10-15 minutes. If tilting 
your head downwards is painful, you can also lie on your side and hold 
the jar against your ear. It’s fine if the onion is touching your ear; just 
make sure to prepare an explanation if someone asks why your head 
smells like an onion. Repeat with the other half if needed. 75Copyright 2014 everydayroots.com EaracheY ou will need… DirectionsThis is a slightly different blend than the first recipe with essential oils, and the carrier oil is warmed before 
application to make it extra soothing.Warm Oil Blend
For adults:
-2 tablespoons of warmed 
liquid oil
-6 drops of peppermint oil
-1 drop of lemon oil
-8 drops of lavender oil
-2-4 drops of chamomile oil
For children over 5 years:
-3 drops of lavender oil
-2 drops of chamomile oil
-2 drops of tea tree oil1. Warm the oil gently, making sure it’s not too hot, and add in your 
essential oils. Rub behind your ears and massage into back and sides of 
neck. 2. Store any excess in an appropriate container. 76Copyright 2014 everydayroots.com EaracheY ou will need… DirectionsThis is an old remedy, one that always reminds me of grandmothers, particularly if prepared on the stove top. A 
salt pillow is simply sea salt sewed up in clean cloth and heated. The heat eases pain while some think the salt 
helps draw water out of the ear, if that’s what causing the soreness or infection. Hot Salt Pillow
-1/2-1 cup of sea salt
-Clean cloth (even clean 
recycled shirts will do)
-Needle and thread1. Stitch together 2 pieces of fabric, sewing only 3 sides shut. Pour the 
salt into the side you left open, and then sew shut completely. I don’t 
usually use drawstring pouches, but it was what I had on hand at the 
time for the picture. Don’t worry if your pillow doesn’t look too pretty. 2. Heat carefully, in 10 second intervals, in the microwave, testing to 
make sure it doesn’t get too hot. Y ou can also it place in a pot or frying 
pan over the lowest heat on your stove top and use tongs to flip the 
pillow as it warms. Never leave it unattended or on the heat longer than 
necessary! 3. To apply, lie with your affected ear facing down against the salt pillow 
for 15-20 minutes. 77Copyright 2014 everydayroots.com EaracheY ou will need… DirectionsInfluenza, the true flu, is a respiratory disease that is often mixed up 
with the stomach flu (which isn’t really the flu at all.) The flu has many 
symptoms similar to the common cold, but they are often times worse 
and there is a higher chance of complications to arise, especially if 
the person is young, elderly, or immune-compromised. It also has an 
abrupt onset, whereas a cold tends to be gradual. When the flu virus 
invades the body it invades other cells and essentially takes them over, 
effectively killing off the cell and releasing the virus out into the body to 
spread and multiply. As a result, respiratory tissues will become inflamed 
and you will probably find yourself coughing, experiencing chest 
discomfort, bad aches and chills, a fever, and fatigue/weakness. If you 
catch the flu, there is no cure, as it is a virus. The remedies for treating a 
cold are fairly interchangeable with flu remedies.Flu
-Wash your hands. Just do it. And 
stay home from work or school. -Combine the above home 
remedies with lots of hydration, 
rest, and hot liquids (tea, chicken 
soup, etc.) and they will be the 
most effective. -Any of the cold remedies can be 
used for the flu and vice versa. -Mustard Plaster
-If you are worried about this 
irritating your skin, adding the 
white of 1 egg to mixture may 
help. Use the white in place of the 
water. Hot Lemon & Honey
-Don’t have any fresh lemon, or 
perhaps a little one who’s picky 
about flavor? Get a good brand of 
lemonade and leave out the water. Heat the lemonade piping hot in 
the microwave or on the stovetop 
and let it cool slightly before 
stirring in the honey and drinking. 78Copyright 2014 everydayroots.comTips & TroubleshootingThis remedy dates back over 2,500 years ago, when it was first recommended by Hippocrates, also known 
as “the father of medicine.” Throughout the centuries its use spread to other parts of the world, and it was 
once considered a staple in households. It works to help relieve symptoms of the flu and congestion because 
mustard is rich with antimicrobial and anti-inflammatory properties that can, for the most part, be inhaled. It is 
also a rubefacient, which means it will cause dilation of the capillaries and increase blood circulation, and when 
applied over the lungs may help open them up and make it easier to expel mucous and phlegm (especially 
since this will make you cough too.) This may also make your skin slightly red. The details behind its function 
may not have been known at the time of its creation, but all people needed to know was that it seemingly 
“drew” congestion, germs, and pain out of their bodies. Important:  The pack should never be left on bare skin for more than 30 minutes at the absolute maximum as it 
can burn/ cause skin to blister similar to a bad sunburn. It’s a good idea to take a peek every now and then to 
make sure your skin is not a deep red or looks like it is blistering. It is normal to feel some “heat” when using it. Putting a little olive oil over your skin may help if you are sensitive. I do not recommend using this on children, 
although I have heard of some people using a dime sized amount and placing the pack over a shirt.Mustard Plaster (or Pack)
-2 tablespoons of flour
-1 tablespoons of dry mustard 
(as fresh as possible) 
-Warm water 
-Egg white (optional) 
-Clean handkerchiefs, 
bandana, washcloth, flannel, or 
flour sack1. Mix flour, mustard, and a bit of warm water together until they form 
a paste approximately the consistency of pancake batter. Spread the 
paste over your fabric and then place another piece of fabric on top 
of it, so the paste does not come in direct contact with your skin. If it is 
large enough, you can also fold the fabric in half. 2. Rest the pack over your upper chest (without a shirt on) and, breathe 
slightly deeper than usual. Remove after 20-30 minutes (maximum) 
and rinse off your chest with warm water in case any leaked through. Alternatively you can safety pin it over an old shirt, in line with your 
chest, and wear it around the house during the day. It may feel warm 
and make you cough, but if it becomes very uncomfortable or painful, 
remove immediately. 79Copyright 2014 everydayroots.com FluY ou will need… DirectionsThis is akin to a hot totty, sans any alcohol, and is what my mom (and grandma) would make for me whenever 
had I had the flu or a cold when I was growing up. It is thought to help because honey can fight off bacteria, 
and supposedly works as an expectorant, while the acidity in the lemon juice is thought to make your mucous 
membranes (like the ones at the back of your throat) a less friendly environment for bacteria/viruses. It’s also 
possible this is just a delicious toasty drink that makes you feel better just because its healing in its warmth, 
soothing flavor, and gentle texture.Hot Lemon & Honey
-1 whole fresh lemon
-1/2-1 cup boiling water
-2 spoonfuls of raw, organic, 
honey1. Cut a fresh lemon in half, squeezing all the juice into a cup, and then 
add 2 spoonfuls of honey. Pour boiling water over them and let the 
mixture cool just enough to be safe to drink. Drink in its entirety 1-3 
times daily, and make sure you are resting as you do so! 80Copyright 2014 everydayroots.com FluY ou will need… DirectionsOregon oil is an incredible substance that many people overlook. It is good for anything from skin irritation, G.I. upset, certain strains of bacteria (a growing number of chicken farms are actually using it instead of antibiotics), 
to battling off the cold and flu. Its antiviral properties will shorten the duration and severity of the illness. It can 
also provide relief from a sore throat. These properties have been attributed mainly to two phenols (organic 
chemical compounds) in the oil called carvacol, and thymol, which can kill off harmful microbes in the body. Drinking it with orange juice instead of water masks the flavor a little bit, and also gives you some much needed 
vitamin C.A Drop of Oregano Essential Oil
- 1-2 drops of pure oregano 
essential oil
- A glass of water or orange 
juice1. Add 1 or 2 drops of oregano oil into a glass of fresh water or orange 
juice, and drink the entire thing. Repeat up to 3 times daily during the 
time that you are sick. 81Copyright 2014 everydayroots.com FluY ou will need… DirectionsFood poisoning is an illness most commonly caused by eating food 
contaminated with bacteria, viruses, or parasites. It has a habit of 
striking right after you celebrated with dinner at a restaurant you were 
extra excited to eat at (this is not scientifically useful for anything.) Often 
times you will hear of the cause being a bacterial contaminant such as 
E. coli or Salmonella, or the viral infection Norovirus-also known as the 
“stomach flu.”
These nasty guys are transmitted by drinking contaminated water, 
or touching your hand to your mouth after coming in contact with a 
contaminated object. They are also often found in foods-especially if 
employees don’t follow a strict regime of hand-washing. Most cases will 
pass on their own within 48 hours, and unfortunately your body just has 
to get the bug out of its system. Like the flu and common cold, easing 
the symptoms of food poisoning is usually the only thing you can do.Food Poisoning
-Various herbs found in the 
cupboard have shown to be 
effective against some food-borne 
pathogens, and you can try either 
making a tea with them or nibbling 
on some. They include basil, 
rosemary, thyme, sage, spearmint, 
and fennel. -Don’t take anti-diarrheal 
medications, as it will only slow 
the elimination of the all the bad 
stuff your body is trying to get rid 
of. -As with pretty much anything, 
stay hydrated. Y our body is 
probably losing fluids rapidly, and 
staying plenty hydrated will help 
flush your system clean faster than 
if you weren’t getting enough. -Avoid dairy. -A dear friend of mine once got 
terrible upset stomach, and on a 
whim I brought them a plain bagel 
with a little bit of plain turkey and 
some cold soda water to drink. It 
proved t
82Copyright 2014 everydayroots.comTips & TroubleshootingActivated charcoal (or activated carbon) is a form of carbon that has been processed so that it has a bounty 
of small pores to increase the surface area available to adsorb toxins, turning it into a sort of filter. The word 
adsorb, not absorb, is important here. The charcoal does not absorb toxins; rather toxins will bind to all the 
hundreds of little pores to be carried out of your system. This also means the “filter” does eventually fill up, but 
it can still carry a shocking amount of nasties. Large amounts of activated charcoal are actually used in hospitals 
in case of oral overdose or alcohol poisoning because of this. The term “toxins” here also applies to viruses, 
bacteria, and other impurities, so it can help clear out the system when you are suffering from food poisoning. Another bonus is that it doesn’t target the good stuff in your system, which means you aren’t wiping out 
beneficial bacteria.Activated Charcoal
-A high quality bottle of 
activated charcoal capsules 
OR powder supplement1. Follow the dosing on the back of the bottle or bag, and use only as 
needed, not daily. Take some at the first sign of food poisoning. 83Copyright 2014 everydayroots.com Food PoisoningY ou will need… DirectionsApple cider vinegar is a traditional remedy that is turned to for just about everything (you’ve probably seen it 
in a plethora of recipes already, and will continue to see it crop up) so it’s not surprising that it helps with food 
poisoning. More specifically, although not studied scientifically, it may have antimicrobial properties, destroying 
or inhibiting the growth of the little buggers that are making you sick.Plain Apple Cider Vinegar
-2 tablespoons of ACV
-2 tablespoons of warm water1. Stir apple cider vinegar into warm water-these amounts can be 
changed, just keep it at a ratio of 1:1. Drink this several times a day to 
help speed up recovery. 84Copyright 2014 everydayroots.com Food PoisoningY ou will need… DirectionsThis is a nice homemade version of ginger ale, minus all the sugars and additives that don’t really help. I like 
to drink this when suffering from any kind of stomach ache, including ones brought on by food poisoning. The 
ginger has an incredibly soothing action on inflamed and irritated intestines/stomach while the citrus adds a little 
extra acidity that I like to think, whether it’s true or not, makes the environment less friendly to whatever bug is 
afflicting me. If you do want a natural sweetener (and I’ll admit I usually do) stir in organic raw honey.Ginger Ale
-1/2 cup soda water (club soda/
sparkling water/fizzy water)
-A slice of fresh lime
-1 cup of peeled, grated or 
finely chopped, ginger root
-5 tablespoons of honey, or to 
taste (optional)
-2 cups of fresh water1. Grate peeled ginger root, or chop finely, and bring fresh water to a 
boil in a saucepan. 2. Add the ginger, and reduce the heat to medium low, letting the ginger 
water simmer for 20 minutes. 3. Remove from heat and strain the liquid, pressing on the solids to get 
every last drop out. If you are using honey, let the liquid cool some and 
then stir it in. keep this liquid refrigerated for up to 2 weeks. To make a 
glass of ginger ale, add 7-9 tablespoons of the ginger water to ½ cup of 
club soda and squeeze a lime slice into it. Give it a good stir, sip slowly, 
and rest. 85Copyright 2014 everydayroots.com Food PoisoningY ou will need… DirectionsGas and bloating are uncomfortable to begin with, but to make the whole situation about ten times worse, 
society makes the very idea of them uncomfortable as well. It’s quite ridiculous really, to make something very 
natural into such a taboo. But there’s to be no shying away here! Gas is just air in the digestive track, which 
can build up excessively and lead to bloating. It is given off as a byproduct when bacteria in the large intestine 
breaks down certain foods. We know that a lot of foods can trigger gas, namely ones that contain carbohydrates. This is because some 
carbohydrates (sugars, starches, and fiber) are not fully digested in the stomach. When they pass into the 
intestine the job of breaking them down lands on the bacteria, and gas is released in the process. Those who 
suffer from IBS or Crohns will feel the effects of gas more strongly than others, while even something as benign 
as stress can cause it. Bloating can be caused by both water retention, air, and various health conditions. In this 
chapter, I am referring to bloating caused by excessive gas. While intestinal gas is usually harmless, it can be 
very unpleasant when you experience a build-up!Gas & Bloating
86Copyright 2014 everydayroots.comGinger can help aid digestion, and the break-down process of foods that can give us gas, therefore reducing 
the discomfort and potentially helping everything pass quickly and smoothly. I think the best form of ginger for 
relieving gas is tea. The warmth helps relieve the cramping feeling while the ginger does its work.Ginger
-1 piece of fresh ginger root, 
2-3 inches long
-1 cup of boiling water
-A little bit of lemon and honey 
(optional)1. Scrub your gingerroot clean and slice it thinly. Place the slices in a 
mug and cover with boiling water. 2. Steep, with the mug covered, for 10-15 minutes. Remove the slices; 
add honey and lemon to taste, and drink daily as needed. If possible, 
drink immediately after a meal. 87Copyright 2014 everydayroots.com Gas & BloatingY ou will need… DirectionsPeppermint, like ginger, will also help with digestion, reduce gas, and alleviate the uncomfortable bloating it 
causes. Chamomile will help relax the smooth muscle in the intestines, and give you a break from any spasms or 
cramps you may be experiencing.Peppermint Chamomile Tea
-2 teaspoons of dried 
peppermint OR  ½-1 cup of 
fresh peppermint
-2 teaspoons of dried 
chamomile 
-1 cup of boiling water
-Honey and lemon to taste 
(optional)1. Pour boiling water over the peppermint and chamomile, and let it 
steep covered for 10 minutes (if you are using dried herbs) or 15 minutes 
(if the herbs are fresh.) 2. Strain, add honey and lemon to taste, and drink directly after 
mealtime. 88Copyright 2014 everydayroots.com Gas & BloatingY ou will need… DirectionsIf you happen to be suffering from gas as a result of constipation, this is a good remedy to turn to. Even if you 
aren’t constipated, lemon water is enormously helpful at reducing gas. It is speculated, but not known, that it 
may help digestion because of its acidity, and therefore lessen gas. It has always worked for me, and I feel no 
need to look any further past that. Sometimes to add a little kick to this, I’ll toss in a few fresh peppermint leaves, 
but it’s not usually needed.Warm Lemon Water
-1 tablespoon of lemon juice
-1/2 cup of warm water1. Mix lemon juice (fresh, if possible) into warm water. Drink once daily to 
prevent gas and 2-3 times daily if you are actively experiencing gas. 89Copyright 2014 everydayroots.com Gas & BloatingY ou will need… DirectionsA headache can be caused by a multitude of factors, from all too 
common tense or knotted muscles to mysterious migraines. There is a 
wide range of other causes, but these remedies will focus on the above 
categories-migraines, and tension-type headaches. In this stressful 
world many people suffer from muscles that get tight, spasm, knot-up, or 
contract. When this happens, it triggers what is known as a tension-type 
headache. Since many people get them several times a week, NSAIDS 
like aspirin are often turned to in order to cope with the pain. The 
problem is, setting aside any other nasty side effects, NSAIDS cause 
rebound headaches. This means if you take aspirin every day for long 
enough, the next day if you fail to take it you will get a headache. Y ou 
then take another aspirin and it becomes a vicious cycle. Migraines, on the other hand, are less straightforward. They are actually 
a fairly shrouded problem, considering how common they are. What 
has been theorized and/or concluded so far is that genetics play a 
huge factor, and the sensation of pain itself is caused by vasodilation 
of the blood vessels in the brain-vasodilation means they swell up. This pressure presses on nerves and results in symptoms such as 
intense pain, an aura, sensitivity to light, nausea, and a number of 
other unpleasant things. We can identify some migraine triggers, such 
as certain food, stress, loud sounds/bright lights, or smells. A lack of 
serotonin may also be linked to them, which is possibly the reason 
people with depression get migraines more often than people who 
don’t. Headaches
-Long hair can give you 
headaches, especially if you 
wear it in a ponytail. All that 
hair added up actually weighs a 
decent amount, and the constant 
pressure from being tied back 
just makes it worse. At the end 
of a long day, especially if you 
have to wear your hair up a lot for 
work, yank out your hair binder 
and chances are you’ll feel an 
almost immediate sense of relief. I learned this last summer when 
the lovely woman who cuts my 
hair informed me of it. It seems 
obvious, but it’s also easy to 
overlook. -If you notice you get more 
headaches, especially migraines, 
during a certain time of the year 
or during certain kinds of weather, 
you may be reacting to changes 
in barometric pressure (the weight 
of the atmosphere.) This has been 
speculated for some time, but the 
International Headache Society 
published an interesting piece 
earlier this year to back it up. The 
study gathered data showing 
that when lightning struck within 
25 miles of a migraine suffers 
house, there was a 31% increase 
in headache instances. That’s not 
a small number! And that’s not 
including changes before storms, 
seasons, and other fluctuations. -Posture. It makes all the 
difference in the world for tension 
type headaches, especially if you 
work at a computer. -Utilize massage therapy if 
possible. It’s so often seen as a 
luxury, but the truth is, it does 
incredible things for our health, 
and it’s drug-free. Roots Balm
-Using 2 tablespoons of beeswax 
will yield a pretty solid balm, which 
I find useful since I never need to 
use too much of this for it to be 
effective! Lower the amount to 1 
tablespoon if you prefer a softer 
balm. 90Copyright 2014 everydayroots.comTips & TroubleshootingAromatherapy is a powerful tool for headaches. Something about our sense of smell is linked closely to 
headaches, and as mild as a treatment as it may sound, I have used it to great success for my own tension 
headaches. When you combine aromatherapy with a cool compress, you get an extra soothing remedy. If you 
want to treat muscle tension directly, swap it out for a warm compress on your neck/shoulders to relax them. Studies have actually shown that some scents (such as lavender) lengthen brainwaves, indicating relaxation. Dried rice or beans are the filler for your compress, and retain the cold or warmth. The lavender promotes 
relaxation, which is vital when it comes to tension headaches. The peppermint works because the menthol it 
contains creates a cooling sensation, while its aroma can penetrate the foggy pain of a headache.Cool Scented Compress
-1 cup or so of dried rice or 
beans
-A tube sock or scrap fabric
-1 tablespoon of any liquid oil
-3-4 drops of lavender oil
-2 drops of peppermint oil1. Pour a cup or so of dried rice or dried beans into a clean tube sock 
so that there is about an inch left at the top. Loosely tie off the top-just 
enough that it doesn’t lose any of the filling. 2. Place it in the freezer until cold and then re-open, adding in the 
essential oil blend. Tie it off well, shake, and hold against your forehead 
and temples, alternating with the top/back of your head if needed. When you’re finished pop it back into the freezer and reuse as needed. 3. If you are using a warm compress repeat the process above, but 
instead of putting it in the freezer pop it in the microwave for a few 
minutes, or until it is as hot as you want it. Make sure to check every 30 
seconds so it doesn’t overheat. Mix the oils in after microwaving, and lay 
it across the back of your neck or shoulders. 91Copyright 2014 everydayroots.com HeadachesY ou will need… DirectionsFeverfew has a rich history, and has been used since the times of ancient Greece. Originally it was its main use 
was to bring down fever, as its name suggests, but it was not found particularly effective. Nowadays, promising research shows that it can help reduce the severity and frequency at which a migraine 
occurs. Sometimes during a migraine the smooth lining of blood vessels will spasm as they dilate unevenly. This, plus the inflammation pressing on nerves, can cause that typical pounding or throbbing sensation as blood 
is pumped through the awkwardly narrowed vessels. Feverfew contains parthenolide, which is what has been 
tentatively linked to warding off migraines, possibly because it can impact inflammation. Past that, the specific 
science of it has not yet been pinpointed. Feverfew for Migraines
-3 teaspoons of dried feverfew 
(leaves and flowers both work)
-1 cup of water
-A dash of lemon juice to taste 
(optional)1. Boil fresh water and pour it over the dried feverfew. Allow the mixture 
to steep, covered, for 5-10 minutes. Drink daily to prevent migraines 
and lessen their severity. Y ou can also chew several of the fresh plant’s 
leaves or flowers a day, or take it in supplement form if you like. I 
personally prefer the routine of tea. 92Copyright 2014 everydayroots.com HeadachesY ou will need… DirectionsRoots Balm is a great savior when it comes to headaches, and there has been so much positive feedback on 
it! This lovely balm utilizes essential oils that help alleviate pain topically and by utilizing pure aromatherapy. The peppermint oil contains menthol, which provides a soothing, cooling, almost tingling, sensation on the skin 
that works in tandem with its refreshing scent to help your headache. The eucalyptus works in a similar manner 
with its scent, while studies have shown it actually affects brainwave activity and reduces fatigue. When applied 
topically over tense muscles, its helps unwind knots and trigger points. Lavender, known for being a relaxing 
scent, is here to help you naturally relax your muscles on your own.Soothing Roots Balm
-15-20 drops of peppermint oil
-7-10 drops of lavender oil
-7-10 drops of eucalyptus oil
-1/4 cup of any liquid oil
-1-2 tablespoons of beeswax 
pastilles/grated beeswax1. In a double boiler melt together the beeswax and oils. When they 
have melted and combined, turn off the heat and quickly add essential 
oils, giving it a brief stir to mix it all together. Pour into container, cover, 
and allow it to solidify. 2. When you feel a headache coming on, massage some onto your 
temples, back of neck, or the pressure point between your thumb and 
forefinger. Breathe deeply. 93Copyright 2014 everydayroots.com HeadachesY ou will need… DirectionsTrue to its name, heartburn is a burning sensation right beneath the 
breastbone, often accompanied by pain that creeps up the throat, 
possibly leading to a bad taste in your mouth. It’s a symptom, rather 
than a disease, of acid reflux or gastroesophageal reflux disease 
(GERD), so these remedies will target acid reflux as a whole. When you swallow, a tight band of muscle around the bottom of your 
esophagus called your lower esophageal sphincter (LES) relaxes and 
allows the food/liquid to pass into the stomach before sealing tightly 
shut again. But with reflux that muscle relaxes abnormally, or is weak, 
and stomach acid flows back up into the esophagus. This, naturally, 
creates a very unpleasant sensation.Heartburn
- Elevate yourself when you sleep 
by putting some wooden blocks 
or books under the feet of the bed 
closest to the headboard. Laying 
down pushes the contents of your 
stomach against your LES and 
increases the likelihood that acid 
will creep up and wake you. - Avoid tight fitting clothing and 
belts that may put pressure on 
your stomach, and consequently 
your LES. - Keep a journal of what triggers 
you, such as caffeine, chocolate, 
and so on, and make an effort to 
avoid them (hard as it may be.) 94Copyright 2014 everydayroots.comTips & TroubleshootingBaking soda doesn’t do anything for tightening the LES, but it can help neutralize stomach acid if you begin to 
feel heartburn coming on. Because it has a Ph. higher than 7 it is considered alkaline, which is the opposite of 
acidic. This should be used no more than a week straight since sodium bicarbonate is high in sodium.Baking Soda
-1/2 teaspoon-1 teaspoon 
baking soda
-8 ounces of fresh water1. Mix the baking soda into fresh water and drink the entire mixture 
when you begin to feel heartburn. Repeat as needed, not exceeding 7 
½ teaspoon doses in 24 hours. 95Copyright 2014 everydayroots.com HeartburnY ou will need… DirectionsAloe vera can help heal a number of ailments-or at least soothe them-inside and outside of the body. When 
you feel acid beginning to rise, drinking aloe vera juice can help soothe the sensation, much in the same way 
spreading the gel on sunburn would. It is, like baking soda, very alkaline, and therefore neutralizes the acid.Aloe Vera Juice
-1/2 cup of aloe vera juice
-Some fresh water (optional) 1. When you feel the symptoms of reflux coming on, drink the aloe juice. Y ou can also drink aloe juice every morning to set you up right for the 
day. If you don’t like the taste, add a little organic raw honey or dilute it 
with fresh water. 96Copyright 2014 everydayroots.com HeartburnY ou will need… DirectionsPerhaps just an old wives tale, I couldn’t resist putting this in here (and some people do swear by it!) Buttermilk, 
rich in probiotics, has been used to help heartburn. If you can stand the distinctive tangy flavor, which I actually 
enjoy, try drinking it when you start to suffer.Cold Buttermilk
-1/2 cup of ice cold buttermilk 1. Drink the ice cold buttermilk when you feel the onset of symptoms. 97Copyright 2014 everydayroots.com HeartburnY ou will need… DirectionsIt is thought that basil can help minimize the amount of stomach acid that is backing up into your esophagus 
because of reflux. I couldn’t pinpoint a scientific reason as to what exactly in basil performs this, but anecdotal 
evidence suggests it’s helpful.Basil & Honey Tea
-10 chopped fresh basil leaves
-1 teaspoon up to 1 tablespoon 
of organic raw honey 
-1 cup of boiling water
-Y our favorite mug1. Place the basil leaves in a mug and bring water to a rolling boil. Pour 
the hot water over the leaves and let steep, covered, for 15 minutes. Remove the leaves, and stir in honey. 98Copyright 2014 everydayroots.com HeartburnY ou will need… DirectionsAs a side effect of some medication I was on, I got to experience 
some nightmarish moments of raging heat that make your body feel 
like an over-stoked furnace. To be specific I was experiencing night 
sweats, which are simply hot flashes that occur during the night. When 
you wake up you will be drenched in sweat and lying on soaked bed 
sheets. As exemplified by this experience, hot flashes are not limited 
to menopause, although that is the most common cause of them. Other causes can be a side-effect of certain medication, stress, and 
even some foods/drinks. So what’s going on during these mysterious 
moments of heat? The body’s internal thermostat is the hypothalamus, located at the base 
of the brain, and it regulates body temperature along with several other 
basic processes. In the case of menopause, the decrease in estrogen 
has a very direct effect on the hypothalamus, and “confuses” it. We 
know that estrogen is not the only cause though, as children have low 
estrogen and don’t experience hot flashes, and other things can have 
the same effect. Whatever the reason is, it throws your poor hypothalamus all of whack, 
and it reads “too hot!” Instantly your brain picks up on this and sends an 
all-out SOS alert to the nervous system that screams “get rid of the heat 
right now!” Within seconds the nervous system is passing this message 
along via a number of chemical messengers (serotonin, prostaglandin, 
etc.) to the heart and blood vessels. Y our heart beats faster, the blood 
vessels in your skin dilate to circulate more blood through them to try to 
“air out” the heat, and your sweat glands go to work. When you truly are 
too hot, say you’re out on a steamy summer day, this is what cools you 
down. In this case though, the well-intentioned hypothalamus causes 
a confusing response that makes you heat up rapidly, and then end up 
chilled. It is an intensely uncomfortable experience, to put it mildly.Hot Flashes & Night Sweats
-If you get night sweats, set up a 
bedtime “survival kit.” Turn down 
the real thermostat, make sure 
your sheets are strictly cotton, 
sleep in cotton pajamas, and set 
2 glasses of icy cold water on the 
nightstand. If possible, set up a 
fan. Have a spare thin blanket that 
you can pull up over you if you 
kick all the sheets off and then get 
chilled. Keep a spare pajama shirt 
nearby so you change out of the 
soaked one that’s making you feel 
cold. -Keep a diary of when your hot 
flashes are happening and what 
you are doing at the time. This 
way you can track (and avoid) your 
triggers, like certain foods, drinks, 
or high stress levels. Stress is 
actually thought to be one of the 
highest triggers on the chart, so 
try to slow things down and take 
some deep breaths. -Don’t be afraid to stick your head 
in the freezer or refrigerator. -There are actually shirts designed 
for hot flashes that are worn under 
regular clothing. I have never tried 
one myself, but it’s an interesting 
concept! Cooling Spray
-Always shake before using, as 
the oils separate from the water. -If you have a fan, try to utilize it 
after applying the spray. The blast 
of air brings out the effect of the 
peppermint in particular. 99Copyright 2014 everydayroots.comTips & TroubleshootingThere has been some study based evidence, albeit limited, and plenty of anecdotal evidence that sage can 
help reduce the reoccurrence and severity of hot flashes. There isn’t really anything that pinpoints a particular 
component in the herb that would be responsible for this, but it’s suspected that it raises estrogen levels. It also 
has some mild sedative effects, and can help you sleep through the night, or fall back asleep, which is a big plus 
when you wake up often from night sweats.Sage Tea
-2 teaspoons of dried sage 
leaves
-1 cup of boiling water
-Honey or lemon (optional)1. Place 2 teaspoons of dried sage leaves in a mug and pour boiling 
water over them. Steep for 10-15 minutes, strain and drink. Add lemon or 
honey to taste if you like. 100Copyright 2014 everydayroots.com Hot Flashes & Night SweatsY ou will need… DirectionsThis is a blend of wonderfully cooling essential oils to combat the initial burst of heat. It’s also very calming, 
and as stress is a big trigger for hot flashes, calming down can be as important as the actual cooling down! Peppermint is cooling thanks to the menthol it contains, while the lavender and chamomile is added to help you 
relax.Cooling Spray
-4 ounces of fresh water
-2 tablespoons of jojoba or any 
liquid oil
-4 drops of lavender l oil
-3 drops of peppermint oil
-1-2 drops of roman chamomile 
oil1. Mix essential oils with your carrier oil, and pour into an appropriate 
mister bottle. Add water and shake well. 2. Shake well before every application. To use, spray onto your legs, 
midsection, arms, and neck. A little spritz on your back doesn’t hurt 
either! 3. To apply to the face dampen a cloth with the mixture and rest on 
cheeks or forehead. Y ou can double the recipe if needed, and keep it 
in the refrigerator for up to 2 weeks. The fridge makes it an extra chilly 
spritz. I suggest also keeping a small bottle on your nightstand that you 
can take out of the fridge before bed. This one should keep for 3 days. 101Copyright 2014 everydayroots.com Hot Flashes & Night SweatsY ou will need… DirectionsRose is wonderfully calming, and surprisingly cooling as well, which I did not learn until I suffered from those 
dreaded night sweats. The citrus here adds a little fresh scent that can help clear the senses and that I find 
“cooling” in its own, unique way. Y ou can either make your own rose water or you can use essential oils strictly. This could also be turned into a cold pack if you prefer that to a wet towel. In terms of a citrus essential oil, I 
prefer lemon and orange.Rose & Citrus Towel
-1/2 cup of rose water 
-3 drops of orange oil
-1 drop of lemon oil
-1 tablespoon of jojoba or any 
liquid oil. -A smaller, clean towel or 
washcloth1. If you’re making rose water, pour ½ cup of boiling water over 1/4 cup 
of dried rose petals. Strain when completely cool and refrigerate for 15 
minutes. 2. Mix citrus essential oils with your carrier oil, and then stir into water. It 
will separate. 3. Give it a brief stir and dunk a clean washcloth in the mixture. Wring 
out excess water and drape over the back of your neck. Dab a little of 
the liquid on your wrists and temples as well. If you want to make extra, 
simply store the rose water in the refrigerator for up to a month and add 
the essential oils as needed. 102Copyright 2014 everydayroots.com Hot Flashes & Night SweatsY ou will need… Directions“If sleep doesn’t serve an absolutely vital function,” the renowned sleep 
researcher Allan Rechtschaffen once said, “it is the greatest mistake 
evolution ever made.” –‘The Secrets of Sleep’, National Geographic, 
2010
We spend a third of our lives asleep and we still don’t really understand 
it, but we do understand that we can’t do without it. During sleep your 
energy is boosted, vital tissues are restored, growth hormones are 
released (this is why it’s emphasized that kids get enough rest) and the 
brain calculates what memories to hang onto and what memories to let 
go of, virtually weaving together the pieces that will make up the life you 
remember. Unfortunately, for something so vital, sleep can be hard to achieve. The more we fill our lives with stress, caffeine, heavy workloads, and 
anxiety; our precious moments of restoration get stripped away easier 
and easier. Insomnia is another personal battle of mine that I’ve fought 
for almost 4 years, and I can fully relate to the struggles it presents, 
especially when it comes to medication. There are 3 main types of insomnia-transient, acute, and chronic. Transient is when you experience difficulty falling or staying asleep over 
a period of several days to a week before it resolves, and acute is when 
it lasts for several weeks. Chronic is the type that lasts for years, and the 
majority of cases are considered a symptom of an underlying problem, 
rather than a disease itself. Onto what happens when you actually need to go to sleep. The names 
serotonin, melatonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan 
are mentioned a lot when it comes to helping insomnia, and it often 
times sounds like they are all totally unrelated. In reality, they are all 
closely connected. The little sleep dance your brain chemicals go 
through is something like this-  
Y ou’ve consumed tryptophan, an essential amino acid, in some form (we 
must rely on outside sources to get tryptophan and all the others.) In a 
two- step process that tryptophan is converted to 5-HTP, which is then 
converted into serotonin. The serotonin in turn converts to melatonin, 
which makes our body’s biological clock tick right, and tell us when it is 
time to go to sleep and when to wake up. It is the master clock, making 
us sleepy at the right time because melatonin produced is released in 
higher amounts the darker it is, while the amount lessens with more 
light. Since tryptophan is the only amino acid that can convert to 
serotonin, it is also the only one that can ultimately up your melatonin. Insomnia
-I know that when bedtime rolls 
around, you just want something that 
will knock you out. Resist turning to 
medication, which will only draw out 
the struggle. There really isn’t a short-
cut, sometimes you have to re-learn 
how to fall asleep. If you experience 
insomnia due to something such as 
a tragic loss, sleeping medications 
have been shown to disrupt grieving. If your insomnia is chronic, your body 
will become totally dependent on 
the medicine. The extra effort turned 
towards natural treatments is well 
worth it in the end. -Set a bedtime for yourself. Having 
a set schedule will help set your 
body’s clock so that, eventually, you 
consistently become ready for sleep 
around the same time each night. -Exercise! It’s an incredible tool to 
help with sleeplessness, especially 
if you are experiencing short-term 
insomnia due to stress or another 
disruptive life event. Its benefits are 
two-fold; it both boosts your energy, 
and helps you sleep at night. To get 
the best of both worlds exercise, at 
the latest, 4 hours before bedtime. Any earlier and it might be harder to 
get to sleep from the initial energy 
you gain. -I know nobody likes to hear it, but 
diet is vital. If you don’t consume 
foods with enough tryptophan, you 
pretty much stump yourself when it 
comes time to fall asleep. -Meditate. Especially if you are kept 
awake because of anxiety, stress, or 
an over-active mind. -Y our room is for sleeping. It is your 
sanctuary. Leave work, T.V.’s, phones-
actually any screen-out of it. Just 
nix them. Kick the habit of watching 
your favorite show before bed, and 
don’t even think about peeking at 
your computer-Facebook already 
has enough people posting about 
how they can’t sleep. If you don’t 
trust the studies that have thoroughly 
documented time and again that 
bright screens and electronics disturb 
your sleep, trust someone who has 
struggled with the same problem 
(me!) Be brave and unplug yourself. 103Copyright 2014 everydayroots.comTips & TroubleshootingTart cherries are naturally rich with L-tryptophan, that oh so essential amino acid that we need to fall into 
slumber.Tart Cherry Juice
-1 cup of tart (natural, 
unsweetened) cherry juice1. Drink 30 minutes before bedtime, or an hour, depending on if you 
wake up and have to go to the bathroom. 104Copyright 2014 everydayroots.com InsomniaY ou will need… DirectionsValerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to 
work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve 
cells and has a calming effect. Because of its calming effect, it is also extremely popular as a natural anxiety 
remedy. Prescription anxiety medications also increase GABA, but those are better off avoided, if possible. The 
gentle relaxation brought on by valerian makes it easier to drift off, especially if you have racing thoughts before 
bed. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.Valerian Tea
-1 tsp of dried valerian root
-8 oz. freshly boiled water1. Put your valerian root in a mug. 2. Boil water in your kettle, and pour over the root. Steep, covered, for 
10- 15 minutes. 3. Strain, and get ready to enjoy a peaceful night. Add milk or honey to 
taste. 105Copyright 2014 everydayroots.com InsomniaY ou will need… DirectionsThere’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for 
bed. This sweet flower has long been a reliable remedy for helping people doze off. It relaxes your muscles, and 
is thought that, potentially, a substance called apigenin can bind to GABA receptors which affects the central 
nervous system and sleepiness (similar to valerian.) Other studies have disagreed with apigenin theory, and 
think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. Y ou can, of course, buy chamomile tea from the store, but I personally love it fresh. Adding a pinch of dried 
lavender can also help induce sleep thanks to its calming aroma.Chamomile Tea
-A rounded ¼ cup of fresh 
chamomile flowers OR 2 
rounded tablespoons of dry 
flowers
-Honey (optional)
-Milk (optional)
-Freshly squeezed lemon juice 
(optional)
-A pinch of dried lavender 
(optional)1. If you’re using fresh flowers, use only the flower heads and compost 
the stems. Place the chamomile in a mug, and bring your water to a 
rolling boil. Pour over the flowers. 2. Let steep for 5-6 minutes and serve hot. Add a little bit of honey and 
milk to taste. A squeeze of juice from a fresh lemon can be a nice touch 
as well. 106Copyright 2014 everydayroots.com InsomniaY ou will need… DirectionsItching is actually quite fascinating. For something so common it has 
remained elusive for a long time, and only recent research has most 
likely pinpointed the exact cause of an itch. When some sort of sensory 
trigger stimulates our skin-e.g. an insect, hair, fibers, hives, or poison 
ivy-a signal not even close to the place where you feel the itch is sent 
lightning fast to the far end of our nerve cells. This triggers a release of 
neuropeptide natriuretic polypeptide b (Nppb) molecules, a specialized 
sub-set of neurons just for itching. They then begin an epic journey of 
leaps to other nerve cells that race the message to your brain, telling it 
to itch. And while it’s possible now to genetically change mice that don’t 
feel itching, or pain, or heat, we still don’t know how to safely stop those 
maddening itches for people. We know where and why an itch starts, 
but we don’t know how to stop it. So for now we’re just going to have to 
settle for some nice, simple, home remedies. When it comes to itching, 
the best thing to do is figure out the cause of what’s causing the itch, 
and treat that, since I really couldn’t tell you how to manage your Nppb 
levels. For example, itchy dry skin would require moisturizing, while 
contact with poison ivy would require something that would help with 
the irritating oil in the plant.Itching
-If you are suffering from itchy, 
sensitive, or dry skin, moisturizing 
is a great way to go about helping 
it. Another key thing to try is 
switching to gentler soaps and 
body washes (or better yet make 
your own!) -Try to not go overboard with the 
scrubbing. Soaps can strip the 
skin of natural oils that are helping 
keep it moist and protected. Oatmeal and Herb Paste
-If you find your paste too thin, 
up the amount of oats in ¼ cup 
increments, and the honey by 1 
teaspoon. If it is too thin up the 
water 1 tablespoon at a time. -To lengthen the shelf life, use 
basil and mint essential oils 
instead of the fresh herbs. 107Copyright 2014 everydayroots.comTips & TroubleshootingA good chunk of things that cause itching are accompanied by inflammation, just think of a big mosquito bite, or 
a hive! The inflammation is an immune response to a perceived “invader” such as pollen or certain foods, and is 
caused by the release of the protein histamine. We then experience what is known as “histamine-induced itch.” 
The uncomfortable inflammation contributes to the intense urge to go crazy trying to relieve the itch, which only 
makes the irritation worse. This recipe contains herbal essential oils and ingredients that will help cool the inflammation, and help relieve 
itchiness. Witch hazel is a wonderful addition to any cream or salve as the naturally occurring resin and 
procyanadin (a flavonoid) in it interfere with inflammation taking place, and eases any that has already occurred. Lavender and chamomile also have natural anti-inflammatory properties, while calendula is known as the 
“eczema eater” because it is so powerful when it comes to relieving itchiness caused by eczema.Anti-Inflammatory Itch Salve
-7 1/2 tablespoons of carrier oil 
-2 ¼ teaspoons of witch hazel
-3-5 drops each of calendula, 
lavender, and chamomile 
essential oil
-1 tablespoon of beeswax1. In double boiler heat beeswax and your carrier oil until the wax is 
completely melted. Remove from heat. Add in witch hazel, essential oils, 
and stir. The witch hazel will create small bubbles. 2. Pour into tin or jar and allow it to cool with the lid on. This will keep 
in a cool, dark, place for up to a year, depending on the oil you used. Adjust the amount of wax if you want a softer or firmer salve. 108Copyright 2014 everydayroots.com ItchingY ou will need… DirectionsI personally love this recipe. It’s quite simple, but very effective and time tested (the native Americans used 
juniper berries to relieve itching well before any fancy creams came out.) While the volatile oils in juniper berries 
stop the itch where it is, cloves contain eugenol, which was originally used in dentistry to numb patients. This 
numbing will also help deaden the feeling of itchiness, as itch and pain are closely related.Clove & Juniper Berry Salve
-10 tablespoons of olive oil or 
any liquid oil
-1 tablespoon of beeswax
-4-5 drops each of juniper and 
clove essential oil1. Melt your oil and beeswax together in a double boiler, remove from 
heat, and then add 4-5 drops of juniper and clove essential oil. Stir. 2. Pour into tins and cover to prevent the essential oils from 
evaporating. Apply as needed. 109Copyright 2014 everydayroots.com ItchingY ou will need… DirectionsY ou will often hear of a lotion or cream containing “colloidal oatmeal,” which is essentially finely ground oatmeal 
helpful in relieving itchy, irritated skin. It is also often found in oatmeal baths, a common remedy for eczema or 
psoriasis. It is wonderfully soothing and helps moisturize skin, as well as tame any inflammation, and discomfort 
taking place. However, you don’t need to buy fancy lotion or even specialized powder to get its benefits, you 
can make your own by grinding up a good quality oatmeal (not the instant kind!) until it is very fine. If you don’t 
have something to grind it up, you can soak your oats in water for 20 minutes and then strain and use the water 
to make a thinner version of this paste Added to this is basil, which contains eugenol like cloves do, mint, which 
can help cool the sensation of a burning rash, and a bit of soothing honey. Now you have a wonderful blend that 
will keep, at the very least, the worst of the itching at bay!Oat & Herb Paste
-1 cup of fresh chopped mint 
leaves OR 2 tablespoons dried
-1 cup of fresh chopped basil 
OR 2 tablespoons dried
-2-4 tablespoons of oats, finely 
ground
-1/4-1/2 teaspoon of organic 
raw honey
-Water1. Place basil and mint in a bowl, chopped roughly if they are fresh, and 
bring water to a boil. 2. Pour the water over mint and basil so they are submerged. Cover and 
let this steep for 20 minutes. In the meantime, grind the oats as finely as 
possible (keeping a jar of pre-ground oats on hand is a good idea if you 
find yourself needing relief often.) 3. Remove the solids from the basil-mint water and add the ground oats 
and honey, stirring until a paste forms. This will keep, refrigerated, for up 
to 1 ½ weeks. Apply generously as needed. 110Copyright 2014 everydayroots.com ItchingY ou will need… DirectionsLeg cramps are bothersome, but when they last for more than a few 
minutes, they can become truly crippling. This familiar pain is triggered 
when a muscle in the leg, usually the calf, contracts too hard (spasms) 
resulting in a burst of pain. Y ou can experience leg cramps at night, 
or during/just after exercise. When you exercise you can become 
dehydrated, overexert muscles, and throw your electrolytes out of 
balance. The last three are all related in one big way with electrolytes 
being of particular importance, as some are vital for muscles to function 
in the first place. Potassium and sodium, for example, work with calcium 
to make a muscle contract, and release. If you lack potassium, you 
have nothing to block calcium that starts the contraction, and you end 
up with a spasm or cramp. Often times a cramp hits just after you finish 
exercising because it takes energy to release the muscle, just like it 
takes energy to contract it. Y ou stop moving, exhausted, and your body 
lacks the fuel it needs to let the muscle relax. If you get leg cramps in the night, it is speculated that your muscles are 
already in a shortened position, since most of us sleep with bent knees, 
and may be stimulated to contract. Since it is already “shortened” the 
muscle can go into spasm. Leg Cramps
-Since your muscle is seized up 
the most straightforward, possibly 
most effective, way to help it is 
to stretch. Hold your legs out 
straight, flex your toes upwards, 
and if you can, lean forward and 
grab your toes (I hate this position, 
but it does help.) Hold for 5-10 
seconds, relax, and repeat. -If you are lying down, prop up 
your knees with a pillow or rolled 
up towel. 111Copyright 2014 everydayroots.comTips & TroubleshootingBasil is wonderfully soothing to aching, spastic muscles. It contains both potassium and magnesium which are 
hugely helpful, actually vital, for getting muscles to relax. For this you can also use basil essential oil and mix it 
with carrier oil to make a rub. In this case, I suggest heating the carrier oil slightly before applying, as heat will 
help loosen your muscle.Hot Basil Bath Towel
-1 cup of chopped fresh basil 
leaves OR 2 teaspoons dried
-A clean towel 
-Hot water1. Bring several cups of water to a boil and pour over basil leaves. Cover 
and let steep for 10 minutes before straining the liquids. 2. Reheat the infused water if it has cooled-heat is needed here to help 
muscles relax. Dunk your towel in the water once it has cooled to a safe, 
but still toasty, temperature and wring out excess liquid. Wrap around 
the part of your leg that is cramped, and relax. If you need to you can 
reheat any leftover liquid and re-dunk the towel when it cools off too 
much. Y ou may also place some fresh basil leaves between your leg and 
the towel, and try some gentle stretching at the same time. 112Copyright 2014 everydayroots.com Leg CrampsY ou will need… DirectionsMagnesium is a vital mineral that helps regulate muscle function, and a lot of people suffer from a severe 
deficiency thanks to our diets these days. It is found in high amounts in Epsom salt, and is easily absorbed 
transdermally (through the skin.) The warm water from the bath also helps clenched and cramped muscles relax. Add some lavender essential oil to the bath to help you relax overall as well. If you happen to be home and free 
when a cramp strikes, climbing into the tub for a soak is great, but it’s not something you really want to do if 
you wake up in the middle of the night with a cramp. If you tend to experience them at night, take a soak before 
crawling into bed. It will help you relax and give a little magnesium boost that may help ward off a cramp, or at 
least lessen the severity.Epsom Salt Bath
-2 cups of Epsom salt
-A warm bath
-Lavender oil
-1 tablespoon any liquid oil1. Pour 2 cups of Epsom salt into the tub and fill with warm water. When 
it’s about halfway full, add the oil blend. Soak for 15-20 minutes when 
needed, or before bed. 113Copyright 2014 everydayroots.com Leg CrampsY ou will need… DirectionsThis is about as easy as it gets. It’s possible it’s the vinegar or turmeric in the mustard that makes it work so well, 
but people swear a spoonful of yellow mustard relieves their cramps quickly and effectively. Y ou can also drink 
straight vinegar. In a study that induced cramps in 10 college athletes, the ones that drank vinegar were relieved 
up to 45% faster than those who didn’t. It’s deeply puzzling, since the vinegar would not have passed through 
the stomach in the minute or so it took to relieve the cramp. Along the same lines as vinegar, pickle juice was 
also used in the study and found to be effective as well.A Spoonful of Mustard, Vinegar or Pickle Juice
-1-2 full teaspoons of yellow 
mustard OR 1 teaspoon of 
white distilled vinegar OR 1 
tablespoon of pickle juice1. Before exercising, bedtime, or even after a cramp sets in, swallow a 
full teaspoon of yellow mustard. Follow it with some water to wash it 
down and boost hydration as well. 114Copyright 2014 everydayroots.com Leg CrampsY ou will need… DirectionsMotion sickness goes by several names, but whether or not you call 
it carsick, seasick, or airsick; it’s all referring to the same miserable 
thing.
215+_Natural_Home_Remedies.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        I am 
lucky enough to have a plethora of wild raspberries growing up north, but if you cannot get fresh leaves, you 
can order dried online or in a store bought tea blend. Red Raspberry Leaf Tea
-1/2 cup of fresh red raspberry 
leaves OR 2 teaspoons of 
dried red raspberry leaves
-Honey to taste1. Boil roughly 1 cup of fresh water and pour over leaves in a mug. Steep, 
covered, for 10-15 minutes, and then drink in its entirety daily, or as 
needed. Add honey for flavor if you want. The tea tastes like black tea, 
but slightly less bitter. 67Copyright 2014 everydayroots. com CrampsY ou will need… DirectionsCinnamon’s essential oils have active components that can help with the pain of cramps, acting as an anti-
spasmodic and helping the uterine muscles to relax. The 4 main constituents are cinnamaldehyde, cinnamyl 
acetate, eugenol, and cinnamyl alcohol. Y ou can purchase pre-made blends of cinnamon tea, but I find it easy 
and quite enjoyable to make a simple infusion of powdered cinnamon/cinnamon sticks, honey, and water. Cinnamon “Tea”
-1 cup of water
-1 ¼ teaspoons of ground 
cinnamon OR 5 cinnamon 
sticks
-1 tablespoon organic, raw, 
honey, or to taste1. In a small pot add water and cinnamon. Bring to a boil, and then 
simmer for a few minutes. 2. Remove from the heat and add honey. Drink daily. It’s most effective if 
you start drinking the day or two before you usually start to feel cramps. 68Copyright 2014 everydayroots. com CrampsY ou will need… DirectionsDiarrhea literally translates to “flowing through”, and I think most 
people can say that’s a pretty accurate title. A number of diseases 
and conditions cause diarrhea (viruses, bacteria, food poisoning, IBS, 
etc. ) and one could actually go incredibly in depth with different kinds 
and classifications, but I’ll avoid that part. Whatever the cause, what’s 
happening is essentially the same whenever you have diarrhea. Food 
and liquids you ingest move too quickly, or in too large an amount, 
through the colon. The colon normally absorbs liquids from the food 
you eat, but this doesn’t happen when stricken with diarrhea. The 
unfortunate result is frequent and watery bowel movements, and many 
trips to the bathroom. Diarrhea
-The single most important thing 
you can do when you have 
diarrhea is drink water and other 
beneficial fluids because you are 
losing so much. Y ou can easily 
become seriously dehydrated and 
throw your electrolytes all out of 
whack if you don’t consciously 
drink more. -A simple, delicious, way to put 
a stop to diarrhea is pineapple. Pineapple contains bromelain, 
which helps relieve digestive 
discomfort as it breaks down hard 
to digest proteins (hence why 
pineapple is used to make meat 
tender) and lessen inflammation 
in the irritated colon. Studies 
suggest that it may help diarrhea 
especially in cases related to 
E. coli. If you suffer from IBS, it 
can help with inflammation, gas, 
and other discomforts as well. However, there’s always too much 
of a good thing, and pineapple 
can also worsen diarrhea if eaten 
in excess. -Avoid dairy like the plague, it’s 
quite hard to digest even at full 
health, and your body doesn’t 
need the extra strain or irritation. Rice, Carrot, and Potato
-If you find the mixture too dry or 
bland, soften the veggies in a little 
bit of broth, chicken or otherwise, 
and pour that over the rice as well. For some more variety, add in 
some celery as well. 69Copyright 2014 everydayroots. comTips & TroubleshootingIt doesn’t sound like it would help with diarrhea, but it actually has a long history of use in Sweden, with 
doctors “prescribing” it for patients who are afflicted. This is one I didn’t know of until recently, but I find it quite 
fascinating, and love that there are some theories to back it up. Blueberries contain tannins, the same stuff in 
wine that makes your mouth feel dry. They are natural astringents, contracting tissue and reducing inflammation. Both of those things are desperately needed when things aren’t passing through you quite right. They also have 
substances that are antibacterial in nature (anthocyanosides) which are helpful if the upset is being caused by 
bacteria, especially E.
The text does not explicitly mention a specific remedy for diarrhea, but it does provide general advice to drink plenty of water and eat foods that are high in pectin, such as carrots, potatoes, and rice.
What is a natural remedy for relieving diarrhea?
The text does not mention a specific remedy for migraines, but it does discuss the importance of relaxation and stress relief in preventing insomnia.
What is a traditional remedy for treating migraines?
The text does not provide a specific remedy for heartburn, but it does recommend avoiding dairy products and drinking apple cider vinegar.
What is a natural remedy for heartburn?
The text does not mention a specific remedy for hot flashes, but it does suggest avoiding triggers and using a fan to keep the room cool.
What is a natural remedy for hot flashes?
The text does not provide a specific remedy for leg cramps, but it does recommend soaking in an Epsom salt bath with lavender oil to relax muscles and provide magnesium.
What is a natural remedy for leg cramps?