DOES trying to book a GP appointment feel like a wild goose chase?
Even when you finally manage to secure a slot, it often means waiting weeks before you can see a doctor face to face.
And referrals to specialists can feel like they take a lifetime. Sometimes, home remedies can help tide you over until you get professional help.
Most people have their own cold remedy up their sleeve, passed down through the generations. And it’s a good job, too, given that flu cases are already surging this year, with experts concerned the “early season” could spell disaster for the NHS through the winter.
What is less well-known are non-medical tricks for relieving complaints such as back pain and insomnia. However, they can be a crucial short-term fix.
Natasha Harding takes a look at some quirky but effective ways to ease your ailments while you wait to see your GP.
CLASSICAL MUSIC FOR HIGH BLOOD PRESSURE
IF you’ve had a diagnosis of high blood pressure, switching up your lifestyle is typically a key step, and you may be prescribed medication, too.
But another simple tool is music.
One study of 120 people found that 25 minutes of Mozart could reduce systolic blood pressure by 4.7mmHg and diastolic blood pressure by 2.1mmHg.
Listening to music soothes the nervous system, which in turn lowers stress and anxiety, slows the heart rate and breathing and improves mood.
Seema Khatri, pharmacist at Roseway Labs, tells Sun Health: “Small lifestyle changes, such as listening to relaxing music, can make a big difference in managing blood pressure.
“Meditation, yoga, Tai Chi or even simple deep-breathing exercises can also help lower stress hormones, which in turn reduces blood pressure.”
Meanwhile, Seema advises cutting back on salt and eating more leafy greens — such as spinach, kale and cabbage — as well as lean proteins and wholegrains.
“Enjoy heart-friendly treats like dark chocolate (70 per cent cocoa or higher) in moderation,” she says.
“Beetroot juice is another great option, as it’s rich in nitrates that support blood vessel health.
“Just don’t skip prescribed medication — and always seek urgent help if your blood pressure is over 180/120mmHg, or if you experience chest pain, vision changes or severe headaches.”
EPSOM SALT BATH FOR PERIOD PAIN
WOMEN often face a fight to get diagnosed with conditions that cause severe period pain.
Endometriosis, for example, takes up to eight years, on average, to diagnose and affects one in ten women.
Seema says: “If pain is severe, long-lasting or doesn’t respond to over-the-counter medication, it could signal something more serious like endometriosis or fibroids, so it’s important to get checked by your GP.”
A warm bath with two cups of Epsom salts for 15 minutes might be worth trying.
Seema says: “For mild to moderate period cramps, non-medical relief can work wonders.
“Soaking in a warm Epsom salt bath helps relax muscles thanks to the magnesium. And heat pads or hot water bottles can ease tension.
“Massaging your lower abdomen with essential oils, such as rose or lavender, is another useful technique.
“Herbal teas like ginger, fennel or chamomile, light exercise and magnesium-rich foods, such as leafy greens, nuts and seeds, may also help.”
If period pain is unbearable, your GP should recognise it as abnormal.
OLIVE OIL FOR BLOCKED EARS
BLOCKED ears can be down to a multitude of issues, but often GPs are unable to help.
Luckily, there might be a solution lurking in your kitchen cupboards.
Dr Yvonne Umebuani Beresford, Commercial Medical Director at VitalityHealth, advises grabbing some olive oil.
To remove ear wax build-up, lie on your side and put a couple of drops of olive (or almond) oil into your ear.
Let it get to work in your ear for around ten minutes before getting up.
Repeat up to four times a day for up to five days.
Over the course of about two weeks, lumps of earwax should fall out of your ear and your symptoms should improve. Dr Yvonne says: “If you are plagued by persistent ear pain, hearing problems or a feeling of blocked ears, then you should speak to your GP, who can either offer advice or refer you to an ENT (ear, nose and throat) specialist for review.
“If you are someone who finds colds and allergies leave you with blocked ears, then saline nasal sprays can be a real help.
“They’re safe, cheap and widely available.”
Check at your local chemist or a supermarket.
Saline nasal sprays work by flushing out the nasal passages, reducing inflammation and congestion that can affect the small tubes that connect the middle ear to the back of the throat.
LIE ON THE FLOOR WITH LEGS RAISED FOR BACK PAIN
WHILE in most cases it’s not serious, back pain is still the “largest single cause of disability in the UK”, according to NHS England.
Some 2.9million people had back or neck problems in 2024, according to the Office for National Statistics.
A tight psoas muscle — the body’s largest hip flexor muscle — plays a significant role in both lower back and neck pain.
Dr Yvonne says: “If you’ve ever been stuck at your desk on calls all day, chances are you’re acquainted with the discomfort or back pain that often follows.
“This pain is often caused by tension in the psoas. Lying on your back with your legs elevated on a chair helps relax the psoas muscle by taking pressure off the lumbar spine and hips.
“Relief is often felt within ten to 20 minutes, but if pain persists beyond a few days or worsens, or you develop pins and needles in your legs, it’s important to see a GP and/or a physiotherapist to rule out more serious causes.”
Meanwhile, never ignore numbness or a shooting pain down your legs.
Numbness in the genital region or loss of bladder or bowel control is a medical emergency — so go straight to A&E.
Dr Yvonne says: “You can also work on strengthening your core muscles to prevent back pain and make sure you move around and change positions.”
Start with the plank exercise — get into a push-up position and rest on either your forearms or hands.
Brace your core to prevent your hips rising or sagging, maintaining a neutral spine.
Hold the position for as long as you can, and repeat three times a week, trying to hold the plank for longer each time.
ICE BATH OR COLD SHOWER FOR BRAIN FOG
BRAIN fog strikes most of us at some stage, and can leave us struggling to concentrate and suffering from memory blips.
It can prove challenging to pin down a reason, with causes ranging from long Covid to menopause, insomnia, stress or dementia.
Dr Yvonne says: “Persistent brain fog can be a symptom of more serious underlying health conditions, so it’s important to speak to a doctor if you are regularly feeling mentally sluggish, forgetful or unlike yourself.”
In the meantime, cold water immersion might be worth a try.
Dr Yvonne says: “Cold showers or ice baths work by stimulating circulation, which can give your brain and body a short-term boost in alertness, leaving you feeling invigorated.”
It is also claimed to boost muscle recovery, aid mental health and even chronic pain.
If you don’t have an ice bath to hand at home, and the nearest lake is too far away, jump in the shower.
Try blasting yourself with cold water each morning, gradually building up the number of seconds you can take it. Staying still and taking deep breaths can help you take the cold.
BREATHING TECHNIQUES FOR INSOMNIA
ONE in three adults endures insomnia, according to the NHS.
It can be short-term, brought on by issues such as an uncomfortable bed, stress or jet lag.
While GPs can prescribe sleeping pills, they are not a long-term solution because of their side effects and dependency risk.
But one thing you can try is breathing techniques, suggested by the NHS.
Dr Yvonne says: “In moments of stress or insomnia, the 4-7-8 breathing technique has been shown to help.
“It does this by calming the nervous system by reducing the heart rate, lowering blood pressure and slowing breathing, all of which are signals for the body to relax.
“In moments of stress, we tend to take quick breaths, but by doing the opposite and breathing out longer than we’re breathing in, you’re essentially convincing your brain you’re in a safe, calm environment.”
To do it, follow these steps:
- Inhale through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale through your mouth for eight seconds.
- Repeat this sequence four times.
Dr Yvonne says: “The technique is safe, drug-free and works best when combined with good sleep habits such as a regular bedtime and screen-free evenings.
“If you are plagued by insomnia for weeks on end, then speak to your GP to help identify the cause and develop a long-term plan.”
You may be offered cognitive behavioural therapy (CBT).
