Jumping Rope vs Running: Which Is Better for Exercise?

 Here's how the two cardio powerhouses measure up—and how to choose which one to incorporate into your routine.

Jumping rope vs. running

When it comes to picking the best do-anywhere cardio workout, both running and jumping rope stand out as top contenders. Both get your heart rate high, your lungs and heart working hard, and your body sweating.

They’re also both known for requiring little to no equipment. To run, you just need a good pair of sneakers. To jump rope, you just need, well, a jump rope. Both can be done outside, too, which is a major bonus for anyone looking for a change of scenery and some fresh air. (And doesn’t that describe all of us right about now?)

So, if you want to add more cardio to your exercise routine, which is better: jumping rope or running? The answer depends on a lot of factors. Here’s how to assess the pros and cons of each, and determine which activity is the best option for you.

Jumping rope: The pros
An efficient workout

Jumping rope is a great exercise to boost your heart rate and work your heart and lungs. Its ability to raise your heart rate quickly also means it’s a calorie-burner. You can turn up the intensity simply by jumping faster, or by using a weighted rope once you’re proficient—though, you’ll want to start with a regular speed rope if you’re new to it.

Strengthens your lower body

Jumping rope also builds strength in the lower body, says Jacque Crockford, certified personal trainer and exercise physiology content manager for the American Council on Exercise (ACE). Jumping quickly off the ground over and over again works the muscles in the lower legs and ankles. This motion puts stress on your body in a new way. Over time, building this quick, explosive strength can help prevent injuries when you’re doing other sports or activities, Crockford says.

Improves coordination

It’s also great for improving coordination. It requires significant mind-body communication to do successfully, says Kira Stokes, celebrity trainer and creator of the Kira Stokes Fit app. When you’re starting out, it’s likely going to feel really hard. It’s totally frustrating to not be good at a playground activity. But if you stick with it and practice, your coordination will improve and it’ll start to feel much easier.

Protects bones

Jumping rope can also work the core and arms, and help increase bone density. It involves impact, for sure. But if you jump only one or two inches off the ground, keep your knees bent as you land, and stay light on your toes, jumping rope can be less stressful on your joints than running.

Jumping rope: The cons
It can be boring

It’s really hard—mentally—to jump rope for a long time. It’s great for short cardio intervals or even a full 10-minute workout. But it can feel really monotonous to jump rope for much longer than that.

It takes practice

A lot of people also find it unenjoyable because it’s not easy to master. That’s normal, and with some practice, you’ll get better. But you do have to stick it out for a little while and practice regularly.

How to start jumping rope

Stokes suggests setting aside a small window of time, 10 minutes or so, each day to practice. Crockford likes using a jump rope as a form of cross-training. It also makes for a great cardio burst in between circuits of a strength workout, or a finisher at the end of a workout.

Like any other type of physical activity, you have to build up slowly to get your body used to the jumping motion and quick ground contact, says Crockford. “You will feel it the next day in your calves and ankles and legs.”

Just remember to ease into it: If you go too hard too fast, you can end up hurting yourself or just decide you hate how jumping rope makes you feel and quit before you can get into a groove. As you get better, you can try variations like single-leg jumping and alternate-leg jumping.

Running: The pros
Good for the heart and lungs

“Running in and of itself is a great cardiovascular activity,” says Crockford. You can run at your own pace, and make the workout as intense (running sprint intervals or tackling hills) or low-key (jogging at a leisurely pace) as you like. Even running slowly has great benefits for your heart and lungs.

Burns calories

Running burns a significant number of calories, and the faster and longer you run, the more you’ll burn. Interestingly, both jumping rope and running at an 8.5-mile-per-minute pace burn calories at a similar rate, according to The Adult Compendium of Physical Activities.

Boosts mood

A lot of people also find that running makes a huge difference in their mental health. Whether it’s a true runner’s high or just having a chunk of time to focus on your movement, maybe listen to music or a podcast, running can be a real stress reliever.

Even though we think of it primarily as a cardio workout, running also works the legs, glutes, and core. Running is a great exercise for maintaining healthy bones, too.

It also doesn’t require any specific skills. We all naturally know how to run. It doesn’t require the same sort of skills work that jumping rope does. That doesn’t mean running is easy. But most of us can just get up and go without stumbling over a piece of equipment.

Running: The cons
Injury risk

Running is also notorious for injuring people. According to Yale Medicine, at least 50 percent of regular runners get hurt each year. Most injuries are from overuse, which occurs when tendons, nerves, muscles, or any other part of the body, is subjected to the same strain over and over again.

Running puts a lot of impact on joints, but it isn’t necessarily bad or guaranteed to cause injury. The problem is that many people take up running and neglect to supplement it with cross-training that strengthens the muscles used and prepares the body for the impact.

If you run often and don’t do much else in terms of exercise, over time, the repetitive motion may contribute to injury, Crockford says. So you need to make sure you’re also stretching and strength training to keep your body healthy.

Takes a while to adjust to the workout

Also, if you’ve ever tried to start running, you know that it generally feels pretty awful for quite some time. It takes a while to get conditioned to running, to get to that point where it feels good and maybe even euphoric. It takes a lot of consistency and commitment to get into a routine.

How to start running

The best way to ease into a regular running habit is to mix it with walking. Try walking for four minutes and then running for one or two minutes; repeat that ratio for roughly 30 minutes. Do that for a few weeks, then decrease your walking time by a minute and up your running time by one minute. Keep shifting the ratio of running to walking as your body becomes accustomed to the demands.

The verdict

Jumping rope and running have many of the same benefits. The “better” of the two may depend on the situation. For example, if it’s snowy and icy outside and you don’t have a treadmill at home, jumping rope can be a convenient way to still get your heart rate high and check off your cardio workout for the day. If the weather is gorgeous, get out there and enjoy a run—or head to the park with your rope and play around a bit.

If you have arthritis or any existing joint injuries or issues, you’ll want to talk to your doctor before taking up either activity.

And always, always, always, start slow. Going 100 mph out of the gates with either running or jumping rope is a surefire way to get injured, burn out, and resent the activity. The best way to stay injury-free and learn to actually enjoy jumping rope or running? Start with just a few minutes, go at a leisurely pace, and work up both speed and time or distance.

On that note, your choice of jumping rope vs. running may just come down to which activity you enjoy more. There’s nothing wrong with that. The best exercise really is the exercise you’ll actually do and stick with. Give them both a try, and follow your fast-beating heart.

Shin Splints: Why They Happen and How to Avoid Them

 Do your shins ache? It may be shin splints. Here are the symptoms, treatments, and ways to prevent this painful and common injury among runners.

Do you experience pain in your shins when you’re running? How about when you go on long walks? You may have shin splints, a common injury seen in runners and even long-distance walkers. If the pain—which can feel like soreness, a dull ache, or sharp pain—continues even when you’re walking or not moving at all, you may have a more severe case. Here’s what you should know about shin splints, including how to recognize the symptoms, why they occur, how to treat them, and what you need to do to keep this overuse injury at bay.

What are shin splints?

Shin splints are a common injury for runners, both new and seasoned alike. They can also happen to dancers, long-distance walkers, and people who who have flat feet or exercise without proper foot support or in a high-impact way.

Basically shin splints occur because of repetitive activity that affects the muscle and bone tissue, causing inflammation in the lower leg, according to the American Academy of Orthopaedic Surgeons. This causes pain along the border of the tibia, also known as the shinbone. “It’s a tough injury that can sideline runners, or anyone involved in a sport or activity that involves a high degree of running,” explains Blake Dircksen, a physical therapist at Bespoke Treatments in New York City. “It’s painful, stubborn, and debilitating.”

Some other injuries that get lumped into the vague “shin splints” category are compartment syndrome, posterior tibialis tendonitis, flexor hallucis tendonitis, or strains of these muscles, explains Dircksen. “Medial tibial stress syndrome is the more accurate name for the sharp, bony pain felt right on that tibia bone, but it’s more commonly referred to as ‘shin splints,’ he explains. “And if you’ve been running for long enough, you’ll eventually experience it—maybe it’s a rite of passage!”

Signs and symptoms of shin splints

The telltale sign that you’re experiencing shin splints, or medial tibial stress syndrome, is if you experience sharp pain when you press directly on the medial side (closest to the middle of the body) of the tibia (shin) bone. “While you’re running, symptoms can vary, but generally it will hurt at the beginning of the run, maybe reduce in severity in the middle, and then be painful again at the end of the run,” says Dircksen. “Single-leg hopping on the affected side is usually painful, too.” If it’s bad enough, shin splits can even cause pain when you’re walking or not moving at all.

Dircksen explains that the pain symptoms due to shin splints exist on a continuum. “On one end of the spectrum, you can have inflammation of the tibia, or shin bone, and on the other end you have a full-blown fracture,” he says.

If you’re experiencing any of these symptoms, especially the more painful latter ones, you should consult with a doctor or physical therapist.

Causes of shin splints

There can be many factors that cause shin splints, but some of the biggest drivers are the following:

Improper training

If you’re training too often, with too much intensity, and too much volume, or your exercise increase is happening too quickly or without an adequate amount of recovery time, it can cause shin splints. “The bone tissue of the tibia is a dynamic, living tissue just like your muscle or tendon, that is capable of breaking down and building up or getting stronger,” explains Dircksen. “If your training involves too much volume or intensity over a short window of time, you’re at a higher risk of exceeding the bone’s capacity for tolerating that workload. Over time, and without adequate recovery, this imbalance of breakdown versus build up can lead to inflammation and swelling of the periosteum, or the outer layer of the bone, which tends to correlate with the experience of shin pain.”

Inadequate sleep

As you probably know, sleep is important for many reasons including the fact that when we sleep, our bodies repair and heal. The National Sleep Foundation recommends that adults get between seven and nine hours of sleep. But active individuals may need even more. “Without adequate rest, the body isn’t able to get into those deep, restorative sleep cycles, which impairs the body’s repair process,” explains Dircksen. (Not getting good zzz’s? Here are some tips from sleep doctors for better sleep.)

Training age

If you’re newer to the sport of running or sports that involve running in general, you’re more likely to be at risk for shin splints, explains Dircksen. People who participate in ball sports in childhood or adolescence are less likely to experience stress fractures later in life than those who do not, according to a 2015 study in PM&R, the official scientific journal of the American Academy of Physical Medicine and Rehabilitation. “Those that grew up playing a variety of sports, in addition to running, have likely developed favorable bone architecture and motor skills that are protective to shin splints,” says Dircksen.

A higher body mass index

A higher body mass index (BMI), which is a measure of weight in kilograms divided by height in meters squared, is linked to a greater risk of shin splints in active people, according to a 2016 study in the Journal of Athletic Training,

Diagnosing shin splints

Because the diagnosis of shin splints is largely based on a person’s history of pain, and acute pain when you put pressure on the medial side of your tibial bone, you can usually figure out if you have shin splints on your own. However, you should still see a healthcare professional if the pain persists or if you’re experiencing the same pain when you’re at rest.

“It’s important to get this diagnosis right, because this isn’t the sort of injury you want to train through, or else you’ll trend down that continuum towards more severe bony injury,” explains Dircksen. “With some injuries, working through pain is OK. With a bony stress injury like shin splints, there’s less room for negotiation, so a proper diagnosis is important.”

How to treat shin splints

The good news? You can treat shin splints on your own if you know what to do. Unfortunately, there isn’t one specific fix for the injury. But certain things like icing, stretching, and foam rolling may help with day-to-day symptoms, says Dircksen. “Chances are good though that the injury needs to be treated from a comprehensive view, with all training variables considered, and the running program must be modified,” he says. Here are some ways to treat shin splints:

Rest

“I don’t like to use the word rest, because it implies that the athlete is not doing any work, so let’s call it relative rest,” says Dircksen. “During a period of relative rest, the athlete may stop running, but they’re still working on other exercise strategies to maintain fitness. The goal of relative rest is to offload the injured area, in this case, the tibia, while building strength facilitating the repair process.”

One thing you don’t want to do? Take a period of complete rest, warns Dircksen. “Complete rest may help with symptoms in the short term, but when it comes time to start training again, the tissue is in a deconditioned state,” he says. “The deconditioned state makes the athlete more susceptible to further injury, and the pain cycle continues. ”

Modify training variables

“If you’re a runner, you know the terms ‘miles per week,’ ‘long run,’ ‘threshold run,’ ‘intervals,’ and so on,” says Dircksen. “We’ll need to look at bringing the overall workload down to calm down the irritation, while at the same time building up the tissues around the tibia.” Depending on the severity, cross training on the elliptical or bike, and even some days off, may be a necessary step, he suggests.

Strength and conditioning

Remember, every person is unique, which makes it tough to get an exact prescription for the cure—but you can’t go wrong getting stronger, says Dircksen.

“By strength training the calf complex and muscles of the lower extremity, you’re increasing the work capacity that those tissues are able to handle,” he explains. “When you get back to running, your workload tolerance will be higher, making you more resilient against injury.”

Mobility

Soft tissue mobility—including modalities like foam rolling, stretching, icing, and massage—can be helpful in creating a temporary change in muscle length, which will affect the ankle joint’s overall range of motion, explains Dircksen. “We also need to consider the mobility of the joint itself. Making sure that the bones of the ankle joint are moving, sliding, and gliding properly ensures a healthy range of motion,” he says. “A healthy joint is important in distributing the forces over the full joint range of motion like intended, rather than overusing a narrow range.”

How to know when shin splints have healed

Unlike some other injuries, when it comes to shin splints, once your symptoms have disappeared, your injury is likely gone. Being able to hop on one leg without pain is a good sign, too, explains Dircksen. “Going for a run and having no pain is a better sign,” he says. “And of course, don’t jump right back into training! You’ll need a calculated progressive approach so the injury doesn’t return.”

Preventing shin splints

Speaking of returning, here are some things Dircksen recommends to prevent this painful injury from coming back (or happening in the first place).

• Progress your training appropriately. Don’t do too much volume or intensity over too short of a window of time.
• Listen to your body. Fitness is built over time, not all at once. Stack a bunch of positive runs on top of each other.
• Eat appropriate food. Fueling your body for success will allow you to maintain your training.
• Sleep well. Allow yourself enough time to repair while you sleep.
• Do exercises other than running. Workout classes, cycling, cross training, and other sports offer a different challenge to the legs and help stave off overuse injury.
• Be as strong as possible. Strength training protects against overuse injury and improves performance.

If you’re a runner that’s battling shin splints and you want to keep running, Dircksen urges that you find a physical therapist who understands how to manage the injury effectively. “A restructuring of the athlete’s training schedule and loading program needs to be implemented as soon as possible to minimize time away from training and maintain consistency.”

14 Benefits of Walking for Just 15 Minutes

 Walking is great for weight loss, but the benefits go far beyond—from higher energy and better mood to stress relief, creativity boost, and more.

Walking benefit: Happiness

Whether you’re just having a down day or a down life, taking a walk can lift your mood—especially when you go outdoors, according to a study published in the American Journal of Preventive Medicine. The study participants who averaged 150 minutes of moderate exercise (golf, tennis, aerobics classes, swimming, or line-dancing) or 200 minutes of walking every week reported higher energy levels, better emotional health, and a more robust social life when researchers followed up after three years. Find out exactly how long you should walk if you want a mood boost.

Walking benefit: Off-the-charts creativity

Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking is a good exercise to get your creative juices flowing in all areas. One Stanford University study found that walking can boost creative output by 60 percent. The same results were found for both indoor and outdoor workouts, and the creative boost lasted after the walk itself.

Walking benefit: Fewer asthma flares

You don’t need to avoid exercise if you have experienced exercise-induced asthma. You just need to find the right exercise in the right conditions. The American College of Allergy, Asthma and Immunology says walking, along with swimming, golfing and leisure biking, is less likely to irritate your airways. More generally, look for activities you can do in warm weather and which don’t require significant endurance. Learn the speed you should walk to breathe in less pollution.

Walking benefit: Metabolism to the max

Metabolic syndrome—the evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. One study published in the Nigerian Medical Journal found that the likelihood of developing metabolic syndrome decreased by 29 percent simply by walking over an hour a day. Here are 16 more ways to channel the benefits of walking into weight-loss.

Walking benefit: Extra. Years.

Want to live longer? Walk. But speed things up to get the longevity benefit. According to the Mayo Clinic, research has shown that brisk walking can increase your lifespan, more so than those who had a slower pace. Just make sure you’re not making any of these common walking mistakes so you can keep putting your best foot forward.

Walking benefit: Cash in the bank

Fitness can be pricey! Money for a gym membership, home exercise equipment, workout clothes, and shoes adds up fast. But it doesn’t have to. Walking requires absolutely nothing—even shoes are optional!—but still provides great health benefits. And not only does it save you money on things, it also saves you money in healthcare. According to a study in the Journal of the American Heart Association, those who exercised regularly saved mega dollars when it came to healthcare costs compared to those who didn’t meet the minimum weekly exercise requirements (30 minutes or more of moderate-intensity aerobic activity five days a week, or at least 25 minutes of vigorous aerobic activity three days a week).

Walking benefit: Zzzzzzzzzz….

Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done. Thankfully a brisk walk may be all you need. According to the Sleep Foundation, researchers have found that people who exercised regularly, including walking, fell asleep more quickly, slept longer, and had better quality sleep than those who did vigorous exercise or lifted weights.

Walking benefit: Keep calm and carry on

Raise your hand if you’re stressed out. OK, OK, put both your hands back down. Most of us swim in a pool of stress every day and that takes a serious toll on our mental and physical health.  But science says walking is one of the fastest, most effective ways to calm down. According to the Anxiety and Depression Association of America, a simple 10-minute walk may be as effective as a 45-minute workout in terms of reducing anxiety and depression. Moving clears cortisol, the “stress hormone”, out of your system and also helps stop the never-ending stream of worries going through your mind. Here are tricks for getting the most happiness out of your walk.

Walking benefit: Banish brain drain

It’s official: Walking is also good for your brain. Researchers at New Mexico Highlands University (NMHU) discovered that when you walk, your foot’s impact on the ground sends pressure waves through the arteries that increase blood flow to the brain. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and other types of dementia. 

Walking benefit: Drug-free painkiller

Chronic pain has been called a silent epidemic, with an estimated 100 million Americans currently living with it. And if you’re one of those people battling daily pain the last thing you probably want to do is get up and go for a walk. But a study published in the Annals of Rehabilitative Medicine found that a regular walking routine diminished chronic lower back pain in study participants. Walking may not be able to cure chronic pain, but it can help you deal with it better.

Walking benefit: Beefed-up bones

Bone density may not be one of the most exciting health benefits of walking, but it’s an important one. People with stronger bones avoid osteoporosis and all the problems that come with it like fractures, disability, and spine shrinkage (seriously, you can get shorter). And the best way to get strong, healthy bones is by doing weight-bearing exercises like running, dancing and, yes, walking, says the American Bone Health Association. Researchers found that walking programs that lasted more than six months were associated with “significant and positive effects” in bone density of the hip bone.

Walking benefit: X-Ray vision

OK, so maybe you won’t have the ability to see through walls but you can protect your vision as you age by taking a daily walk, according to a study published in The Journal of Neuroscience. Researchers found that people who did regular aerobic activity had healthier eyeballs and were less likely to suffer from problems like retinal degeneration and age-related vision loss. So even if you aren’t Superman, you’ll still have super sight.

Walking benefit: Quality time with loved ones

Taking a walk alone can be great for clearing your head or blowing off some steam but walking can also provide a great opportunity to bond with friends and family—far away from electronics and other distractions at home. Even better, you set a powerful example because when they see you reaping the benefits of walking, they’ll be encouraged to walk more, too.  Try these walking workouts that will keep your walking group interesting.

Walking benefit: Free miracle drug

Exercise in general, and walking in particular, has been referred to as a “miracle drug” for its ability to lower risk for chronic diseases such as heart disease, stroke, Type 2 diabetes, and some cancers. Let’s be honest, there doesn’t seem to be a single health condition that it can’t help in some way. And unlike real drugs, walking has no side effects, is easily accessible, affordable, effective, and best of all you don’t need a prescription!

50 Natural Remedies That Really Work

From acne to gout to rashes to gut health: Here are the all-natural remedies to many of the things that could ail you

The at-home pharmacist

There are a lot of ways to self-treat these days, but any time you venture into the world of alternative medicine, make sure you consult with your doctor first. Some natural remedies don’t play nice with prescription medication; others can be risky for people with certain conditions. Keeping those caveats in mind, here are some intriguing ways to handle common complaints.

Acne treatment

One of the most troubling skincare truths is that acne isn’t something that goes away once you pass your teenage years. In fact, women can suffer from it well into adulthood. One of the fantastic acne natural remedies is uncoated aspirin, which is natural salicylic acid. “Take five of them and add one drop of water on each to make them crumble. Mix with manuka honey, which is a natural anti-bacterial and anti-inflammatory and apply it directly to your breakout,” suggests Angela Jia Kim, founder of Savor Beauty, New York City.

Skin hydration

“Oils, such as avocado, olive, and coconut, can be very hydrating,” says Sejal Shah, MD, a board-certified dermatologist in New York City. You can apply these to your face or your body and they’ll deeply penetrate the skin for long-lasting moisture. You can also mix them into your existing treatment cream. Note that because these oils can leave a greasy feel, they’re best applied to damp skin.

Menopause treatment

Getting older is never fun, especially when the symptoms of perimenopause or menopause hit. You could try these effective menopause natural remedies, but one of the most effective natural remedies is exercise. It’s important that your workout routine has a mix of cardio and weight training. Walking—if you can’t run—is a low impact, useful cardio-conditioning workout, while weight training helps you build muscle, rev up your metabolism, and keep you feeling strong. Use these exercise motivation tricks to get started.

Moisture retention

“Make an at-home face mask using oatmeal,” suggests Dr. Shah. “Oatmeal is a helpful natural ingredient because it acts as a humectant so it helps your skin retain moisture.” To whip one up combine ½ cup hot water (not boiling) with 1/3 cup oatmeal. Let the two settle for a few minutes. Mix well and add in two tablespoons Greek yogurt, two tablespoons manuka honey, and one egg white. Mix well and apply on your face for 10 minutes before rinsing with lukewarm water.

Antibacterial

“Bleach is a natural antibacterial agent that eliminates germs and bacteria without the worsening of antibiotic resistance,” says Joel Schlessinger, MD, a board-certified dermatologist and cosmetic surgeon in Omaha, Nebraska. “In the right formulation, bleach can be gentle and non-drying, making it a great alternative acne treatment.”

Sunscreen booster

When it comes to sun care, you can never have enough. Bolster your manual application with Heliocare, suggests Dr. Schlessinger. “It’s sunscreen in a pill—it’s designed to be used as a supplement to daily sunscreen for added UV protection,” he says, adding that it’s derived from a fern in Central America. “Its main ingredient is polypodium leucotomos extract, which is clinically proven to gradually build up your body’s natural defense against damaging UV rays. This antioxidant-rich extract helps the skin maintain its structure, improves the body’s immune response against sun damage and protects fragile elastin in the skin to maintain a more youthful appearance (Heliocare was tested by leading Harvard dermatologists). Need help picking the perfect sunblock? Here are the sunscreens dermatologists use.

Acne treatment

High-carb foods are linked to acne—and weight gain—because your body experiences an increase of glucose and insulin levels. People who eat a healthy diet (that incorporates healthy carbohydrate foods like produce and whole grains) have half as many acne breakouts, and is why avoiding all commercial dairy products, processed foods, refined sugars, and processed commercial oil products will naturally help fight acne. “Instead eat fruits, vegetables, drink plenty of water, and consume only healthy fats such as flaxseed oil, coconut oil, extra virgin olive oil, as well as fermented foods,” says holistic health expert, Ward Bond, PhD. “Your skin and your waistline will thank you for these natural remedies.”

Wart remedy

Ugh: Warts are the last thing you want to see—especially when it’s beach season. So try some garlic: The antiviral properties of garlic attack the virus which may cause it to blister and fall off. Simply cover your wart with a crushed garlic clove and secure it with a bandage. After 20 minutes, remove the clove and rinse the area. Do this twice daily for a week.

Eczema treatment

Many people with eczema have a vitamin A deficiency. “A supplement, combined with the mineral zinc will have maximum benefit for your skin,” says Dr. Bond. He also recommends applying a thin layer of coconut oil to the affected areas and taking it internally (a tablespoon per day). “I find that combining Himalayan Pink Salt with powdered magnesium in water is another effective solution,” he says. “Just spray on the affected areas.”

Anti-itch treatment

Mom knew what she was talking about! Calamine lotion really does work wonders to naturally treat rashes.One reason calamine lotion works is because of the soothing, cooling feeling you’ll experience as it evaporates from your skin.

Anti-stress

At any given moment there are about a million and one reasons to be stressed. Turns out just getting 15 minutes of sunshine can go a long way to help mitigate this. Why? It’s the best way to naturally increase your vitamin D levels, which can decrease symptoms of depression and anxiety. You can further benefit if you can spend those 15 minutes surrounded by lush greenery. A Japanese study published in a 2014 issue of Frontiers in Psychology found that people who walked through a forest for 20 minutes had lower levels of stress hormones after their walk than those who took a comparable walk in an urban area. 

Psoriasis

Psoriasis is an autoimmune disease. “Skin cells normally replicate every 28 to 30 days,” explains Dr. Bond. “In psoriasis, the skin cells replicate every three to four days.” People with psoriasis have traveled to the Dead Sea in Israel for centuries to soak in its salty water and experience its healing benefits. “Though adding Dead Sea salts to your bath at home isn’t quite the same—you’re not in the 100-degree dry heat that the Dead Sea provides as well—many people find that psoriasis Dead Sea salt soaks can help alleviate their itching and burning.” To try this natural treatment, add a quarter cup of authentic Dead Sea salts to bathwater that is warm to tepid and soak for about 15 minutes..

Infection treatment

For centuries, many cultures have used tea tree oil as natural remedies for skin problems and infections. “The oil comes from the leaves of the tea tree plant, which grows in Australia,” says Dr. Bond. “When applied to the skin, this home remedy is said to help remove dry, dead cells. There are tea tree oil soaps available as well as topical creams.”

Motion sickness

Don’t let your next cruise or road trip be ruined because of nausea. According to the Mayo Clinic, motion sickness “can strike suddenly, progressing from a feeling of uneasiness to a cold sweat, dizziness, and vomiting.” Thankfully, the feeling typically subsides when the motion stops. The Mayo Clinic suggests trying a ginger supplement. Combined with ginger snaps, ginger ale or candied ginger, they say it may keep nausea at bay. They also say eating lightly and not reading while moving can help.

Topical antibacterial solution

“Oregano essential oil has very strong antibacterial properties,” says Dr. Bond. “These components have antibacterial, anti-inflammatory, anti-oxidative, antispasmodic, and antiseptic properties.” He says that oregano oil is great for feet. Simply mix two to three drops of oregano oil with four to six drops of coconut oil and apply a thin layer to your skin three times a day to help fight bacteria and inflammation.

Dry skin treatment

Are you moisturizing repeatedly and still suffering from dry skin? Try adding a cup of vegetable or mineral oil to a warm bath. Another home remedy you can try is mixing two teaspoons of olive oil with a glass of milk and adding it to your bathwater. Oatmeal baths can also soothe your skin. Grind a few handfuls of plain oatmeal (not flavored or instant) in a blender or food processor, then sprinkle the fine powder over your bathwater.

Hyperpigmentation

“Hyperpigmentation is a common, usually harmless condition in which patches of skin become darker in color than the normal surrounding skin,” says Dr. Bond. This condition is the result of excess melanin—the brown pigment that produces normal skin color, he explains. The simplest way to treat this, according to Dr. Bond, is with a paste of milk and honey on the affected areas. You can also mix curd with it. Since milk and curd contain lactic acid, they peel off the affected skin after a period of time, leaving skin beautiful. Vegetable juices from tomatoes, cucumber, and potato can also be applied on your skin. “These lighten pigmentation and suit all skin types. This also leaves skin soothing and fresh all day,”  he says.

Flu fighter

Fight the flu by consuming elderberries. Elderberries—the dried berries of the Sambucus nigra plant—can not only speed up recovery but can help prevent the flu altogether. What makes them so potent is that they’re high in vitamins A, B, and C and stimulate the immune system.

Puffy eyes

Spare a few tea bags and use them to de-puff your eyes. The caffeine in black tea may increase circulation and ease puffiness, according to a review in Skin Pharmacology and Physiology. Dampen two tea bags and let them sit in the fridge for 20 minutes. Keep them on your eyes for up to half an hour. This is one of 53 other old-time home remedies we need to bring back.

Cold relief

According to research published in a 2018 issue of PLOS ONE, there were “statistically significant improvements in general mental health, self-efficacy, mindful attention, sleep quality, perceived stress, and depressive symptoms” among those who engaged in mindfulness-based stress reduction techniques. Meditation may also protect against acute upper respiratory illness. Exercise, too, seemed to play a role in physical and mental health improvements.

UV damage protection

Everyone should use sunscreen—every single day! Go above and beyond with additional natural remedies to help protect your skin. “Antioxidants like lycopene or beta-carotene have natural sunscreen protection and may help reduce the intensity of a sunburn or minimize sun damage,” says Los Angeles, California naturopathic doctor Holly Lucille, RN. She also says that the flavanols in cocoa may help with UV damage protection. Green tea and pomegranate extract are also helpful, she explains, because each has compounds and extracts to protect skin from UVA- and UVB-induced cell damage.

Healthy gut bacteria

There are so many reasons to love probiotics. They offer a whole host of benefits including helping our bodies better absorb the nutrients in the food we consume. “There is also a robust research environment around probiotics highlighting key conditions such as weight loss,” says Dr. Lucille. “These studies suggest that gut bacteria may play a powerful role in weight regulation.”

Better sleep

We’re all glued to our phone, but if you struggle to sleep you should shut it down. Try keeping your cell phone and other glowing electronics (including laptops and digital clocks) out of the bedroom. Go even further by making sure your shades are tightly drawn to diminish outdoor lights. And for maximum comfort, the National Sleep Foundation recommends a room temperature between 60 and 67 degrees. If you’re still having trouble sleeping, try some of these other sleep solutions.

Allergy remedy

Allergy sufferers can consider adding an omega-3 supplement such as DHA, EPA, and krill oil as they are anti-inflammatories. The American Association of Naturopathic Physicians notes that omega-3 fatty acids may keep allergies at bay. “A healthy organic diet low in Omega-6 fatty acids and high in vitamin E, Omega-3 fatty acids, and natural anti-inflammatory foods can help to reduce your allergy symptoms,” the AANP notes.

Cough relief

Having a nagging cough gets annoying fast—especially for those around you. A great cough home remedy is black pepper tea. To make the tea, place one teaspoon of freshly ground black pepper and two tablespoons of honey in a cup. Fill with boiling water and let steep, covered, for 15 minutes. Strain and sip as needed. This remedy works best on coughs that produce mucus and isn’t suitable for dry coughs. The rationale is that black pepper stimulates circulation and mucus flow, while honey is a natural cough suppressant and mild antibiotic.

Mosquito repellent

Natural mosquito repellents include a combination of essential oils such as citronella, eucalyptus, rosemary, peppermint, lavender, thyme, clove, and sage. “Essential oils are the immune system of the plants,” says New York City naturopathic doctor, acupuncturist, and chiropractor Gabrielle Francis. “These oils protect plants from being eaten by bugs, bacteria, and viruses, so they may do the same for us.” Combine 20 drops eucalyptus oil, 20 drops cedarwood oil, 10 drops tea tree oil, 10 drops geranium oil, and two drops almond oil in a four-ounce container. Apply to skin as needed, avoiding eye area. Test on a small area of skin and try different oils for effectiveness.

Acne treatment

“Rose water helps acne because the essential oils in the rose have anti-microbial activity,” says Dr. Francis. She also notes that it may also reduce rosacea and rashes because it has anti-inflammatory properties. “Rose water also reduces wrinkles and age spots due to its antioxidants such as vitamin C and E and the flavonoids.” It’s one of many DIY skincare treatments often recommended by dermatologists.

Better sleep

Herbal natural remedies that support sleep include ashwagandha, chamomile, hops, passionflower, skullcap, and valerian root. Dr. Francis also highlights that weekly acupuncture treatments promote sleep. “Complement those remedies with chiropractic manipulation as needed, nightly Epsom salt baths, meditation before bed, and 20 minutes of sunshine daily without sunglasses,” she suggests.

Immune booster

If you want to give your immune system a boost—for example, because you feel a cold coming on, Dr. Francis suggests a hot tea. Combine one-ounce fresh sliced ginger, one stick of cinnamon, one teaspoon of coriander seeds, three cloves, one slice of lemon, and ½ liter of water. Put the ingredients in the water and bring to a boil. Simmer for 15 minutes. Strain, then sweeten with organic honey to taste and drink one cup every two hours.

Detoxification

Dry brushing has been getting a lot of attention lately, and for good reason. Using a loofah or exfoliating brush and lightly stroking the skin can help stimulate the detoxification of the lymphatic system. “The lymphatic system is a channel of vessels that carry white blood cells and lymph fluid which are our immune’s defense against toxins and infections,” explains Dr. Francis. “The lymphatics run under the skin and therefore, skin brushing stimulates them allowing for better elimination.”

Ease exhaustion

Is exhaustion keeping you from tackling your to-do list? Older research from the Mayo Clinic Cancer Center found that American ginseng had a role in helping cancer patients battle severe exhaustion. This herb is available in tea, liquid, or supplement form. Note, however, that anyone taking antidepressants, diabetes, or blood clotting medication should consult their physician first.

Balance pH

Black tea and coffee are highly acidic—and acidic foods are not good for the body. According to Dr. Francis, having a high acid pH level is linked to gastrointestinal, immune, and circulatory problems. “To neutralize some of the acids, add a spice like cinnamon, cardamom, vanilla, chicory, or nutmeg to your coffee and tea,” she says.

Better vision

Goji berries are among the top foods for eye health, according to Dr. Bond. “These berries have more carotenoids than any other food—about 40mg per 100mg of berries.” Papaya is an excellent food for your vision; so are raw spinach and kale. “Both contain high concentrations of the phytochemical lutein,” Dr. Bond explains. “They’re best eaten raw or very lightly steamed and with foods that  have good fats such as those found in salmon, trout, and avocado.” Improve your eyesight with these top foods.

Energy booster

Feeling tired? Who isn’t? Tieraona Low Dog, MD, chief medical officer of Well & Being (locations in Arizona, Texas, Nevada, and more) suggests you put a tablespoon of blackstrap molasses in your smoothie to give yourself an energy boost. “Molasses is a rich source of highly-bioavailable iron and it blends really nicely into the milk of your choice, with some pumpkin pie spice and a frozen banana.”

Acne treatment

Still looking for the right solution? Another natural remedy for acne is adding a spoonful of pumpkin seeds to your smoothie, salad, or soup. “Acne can occur when the body is low in zinc and pumpkin seeds are a terrific source of this mineral and other healthy nutrients,” explains Dr. Low Dog.

Stress relief

If you’re stressed or tired, 300 mg of magnesium powder might help. “Many of us do not get enough magnesium in our diet, which is a shame because it helps us relax and feel calm—all are good for helping us get a good night sleep,” says Dr. Low Dog. Magnesium is one of the most underrated minerals. Here are the signs you aren’t getting enough magnesium.

Better focus

“If focus is one of your primary problems, add 1/2 teaspoon of bacopa herb powder to your next smoothie,” says Dr. Low Dog. “It has long been used to help promote concentration, a use that is now being confirmed by modern science for those struggling with attention and focus. Make sure you buy from a reputable supplier like Banyan Botanicals.”

Beat constipation

The average American doesn’t get enough fiber in their diet. Therefore, constipation is very prevalent. In addition to loading up on fiber-rich foods, coffee can stimulate your colon and encourage a bathroom visit. Teas, which are natural diuretics, can work too. If your focusing on upping your fiber intake, make sure to drink plenty of water as well: Fiber needs water to work its cleansing magic.

Mood booster

“We hold anxious thoughts and difficult feelings in our muscles as much as in our minds,” says Dr. Low Dog. “When we are struggling to regain emotional wellness, we can turn to the mood-boosting gifts from green tea and high-quality dark chocolate.” She explains that green tea contains small amounts of caffeine that increase mental focus; it also contains L-theanine, an amino acid that helps calm the mind. “Dark chocolate is one of my favorite food-as-medicine prescriptions, as it is rich in compounds that gently lift the mood,” she says, noting that it’s good for the heart too. Just remember to choose high-quality dark chocolate (ideally raw and at least 70 percent cacao).

Healthy gut remedy

“We’re lucky to live in a time when yogurt, kefir, and other fermented foods are widely available,” says Dr. Low Dog.  “These probiotic-packed foods are a great source of calcium, high in protein, and have the ability to repopulate gut flora when it’s out of whack, a gastric state that is far too common in modern times!” She recommends including a cup of Greek yogurt and/or four ounces of kefir three to four times per week to your diet. If dairy doesn’t agree with you, she suggests sticking with an old standby like sauerkraut or trying something more adventurous like kombucha.

Headache fighter

When it comes to fighting headaches, tea can help. In fact, while ginger tea can’t help fight migraines, it can help quell the nausea that often accompanies migraines. Simply simmer three quarter-sized slices of ginger root in two cups of water and cover for 30 minutes, and sip. Chamomile tea also has compounds that relieve stress and ease a throbbing headache.

Dark spot treatment

“I love Rosa roxburghii for dark spots,” says Dr. Low Dog. “This beautiful flowering bush grows throughout Asia, and its fruit is rich in vitamins A, C, and E, essential fatty acids that help soothe irritation and inflammation that contribute to hyperpigmentation.” You can find it in a number of popular skin-care products, often in combination with licorice, which strong evidence suggests can also naturally lighten dark spots.

Carpal tunnel

Icing the inflamed area can ease the pain but won’t necessarily make the problem go away. Experts say that this can actually stiffen muscles and tendons and slow the blood flow. Instead, try massaging the area following icing to stimulate the flow of blood, and then check out these other options for treating carpal tunnel.

Heart health booster

Chief among avocados’ benefits is that they’re great for your heart. Avocados are the only fruit (yes they’re a fruit!) that contain healthy monounsaturated fats. They also contain more than twice the amount of potassium than bananas and are high in fiber—two more heart-healthy attributes. “The healthy fats in avocados improve the absorption of other key nutrients and research has shown that the avocado is a powerhouse when it comes to lowering total cholesterol, triglycerides, and LDL cholesterol—the small dense type that is particularly dangerous for the heart,” says Dr. Low Dog. “I suggest adding avocados to your smoothies, using it as a spread on whole grain bread instead of butter, or just slicing one open and eating it for breakfast with a little lemon.”

Gout

This type of arthritis causes pain, swelling, tenderness, and inflammation in the joints, and it can be linked to more serious health problems. Definitely see your doctor first if you suspect you have gout. Once you’re getting proper care, you can check out effective home remedies for gout pain. Try adding cherries to your diet—fresh, frozen, or dried. They help reduce inflammation and gout flare-ups because they contain anthocyanin. Try to eat 15 to 20 cherries a day.

Brighter smile

“Brushing your teeth with baking soda and a pinch of sea salt is a natural way to get a squeaky clean mouth while naturally brightening the teeth,” says Megan Linney, founder and consultant at Megan Linney Spa Life in California. “The sea salt is detoxifying and healing to the gums while giving an extra ‘scrub’ effect to the teeth.”

Cancer fighter

According to Hawaii-based author and board-certified internist Jacob Teitelbaum, MD, the single most powerful herb for cancer prevention is curcumin. Derived from turmeric, curcumin is what makes Indian curries yellow. “There have been countless studies showing that it helped everything from arthritis and Alzheimer’s to depression and cancer. The problem? Its absorption was so poor that unless you were eating an Indian diet all day you couldn’t get enough without taking literally hundreds of turmeric pills. Most turmeric is less than 2 percent curcumin.” Therefore, he suggests adding turmeric to your diet to increase curcumin absorption. Taking two to four pills may lead to positive effects, he says. “Research shows that it also increases the effectiveness of chemotherapy and decreases its toxicity and one capsule twice a day was as effective as Zoloft for depression,” Dr. Teitelbaum adds.

Energy booster

The nutrient ribose is the backbone of energy production, says Dr. Teitelbaum. “Most people don’t have the energy they would like. We are even seeing a new epidemic of fibromyalgia and chronic fatigue syndrome, which reflects the worst case of the human energy crisis. In two of our published studies, ribose has been shown to increase energy an average of 61 percent after three weeks. In the study, we used five grams of ribose power three times a day. It looks and tastes like sugar, and is easy to take.”

Inflammation and depression fighter

The loss of omega-3s in the American diet has resulted in a dramatic increase in inflammation, depression, and heart disease—along with other mood disorders, says Dr. Teitelbaum. “I was asked to write a 20,000-word textbook chapter on nutrition and mental health, and the most important nutrient was fish oil,” he says. The problem? “It normally takes seven large fish oil pills to see the clinical benefits shown in the studies.” However, he adds that research has shown that a new form, called Vectomega, allows people to get the same benefit with just one pill each day. You can also get plenty of omega-3s by eating more fatty fish like salmon, mackerel, and trout.

Treat heartburn

Baking soda is a home staple for good reason: It’s one of several effective natural remedies for heartburn, specifically for the symptoms of acid reflux. Because it contains carbonate, it helps restore the acid/alkaline balance in your digestive tract. Experts recommend putting one teaspoon of baking soda in a glass of water and drinking it (just don’t do this on a full stomach).