A few herbs can help to ease cols and flu symptoms, one of the herbs is Echinacea.

However, herbs could be dangerous if you are not choosing them wisely. Herbs have side effects, they could be contraindicated in certain conditions and they could interact with description or OTC medications.

Always research the herbs carefully, before you decide to use them. I will introduce you to some of the herbs that could be helpful combating the uncomfortable symptoms.

This post is strictly informational.
Read the descriptions of the herbs, read books, or my best advice, consult a certified herbalist and double check for prescription and OTC medication interactions with your medical doctor. 

The flu and the common cold are caused by different viruses. Because these two types of illnesses have similar flu-like symptoms, sometimes it can be difficult to tell the difference between them.

Flu symptoms:
The symptoms start suddenly. In general, the flu is worse than the common cold.
Fever
Body aches
Extreme tiredness
Dry cough
If the symptoms last longer than 7-8 days, the cough turns productive and changes color, bacterial infection is possible. See your doctor.

Common cold symptoms:
Colds are usually milder than the flu. People are more likely to have a runny or stuffy nose and generally do not result in serious health problems, such as pneumonia, bronchitis or bacterial infections.

Herbs could be helpful in treating both cold and flu symptoms:
Astralagus
Balloon flower
Basil
Boneset
Cowslip
Echinacea
Elderberry
Garlic
Goldenseal
Hyssop
Lemon balm
Licorice
Lime flower

Astralagus (astralagus membranaceus) also called Huang qi
This herb is an overall tonic in Chinese medicine. It rebuilds the immune system, antibiotic and antiviral, and a great herb to combat flu symptoms. Improves stamina and it is safe for long term use in conditions such as chronic fatigue. Also used in prevention of cancers, it is believed to generate anti-cancer cells in the body prevents the growth of cancerous cells.
Caution:
People who have had transplant surgery should not take Astragalus due to its immune boosting effects. Astragalus may also interfere with blood clotting and should not be taken with blood-thinning medications. People with autoimmune diseases such as rheumatoid arthritis, lupus, Crohn’s disease, multiple sclerosis, psoriasis, and type 1 diabetes should consult a doctor before using this medicinal herb. Avoid using it if you're receiving chemotherapy. This herb may increase the effect of blood pressure, diabetes, anti-viral, blood thinning and immuno-suppressant medications.
Dose:
Astragalus is available as decoction, tincture, tablets or capsules, topically, and even in injectable forms in Asian clinical settings. Tea is made from 3-6 grams of dried root per 12 oz of water. The mixture should be boiled five minutes and allowed to steep a further 20 minutes. Supplements generally contain 500 mg and 2-3 tablets or capsules are usually the recommended daily dosage. Tincture dose usually is 3-5 ml three times a day. An ointment can be prepared for topical use with a concentration of 10% astragalus.

Balloonflower (platycodon grandiflorum)
Promotes productive cough, effectively clears the lung and helps to prevent infection in colds. Used in sore throat, pneumonia, pleurisy, bronchitis, tuberculosis and lung abscess due to its action of promoting pus drainage. Also used in diabetes and high cholesterol level.
Caution:
Balloon flower root should not to be taken for a chronic cough or by those patients who cough up blood. As with all herbs, it is best to consult a licensed practitioner or physician.
Dose:
Liquid extract: root powder 1:1 25% ethanol. Daily dosage: Powder - 6 g daily; 0.5 g as a single dose, decoction - 1 g daily; 0.2 g as a single dose

Basil (ocimum basilicum)
Basil relaxes both the digestive and respiratory systems. Also relieves colic, indigestion, constipation, nausea as well as colds, flu, cough and asthma symptoms. This herb eases headache (especially migraine), muscle tension and nerve pain. Boosts memory, helps the body to overcome infections and reduces stress. Toxic to mosquitoes, makes a great insect repellent.
Caution:
Basil lowers blood sugar level, use very cautiously with insulin and oral diabetic medications for medicinal purposes. You can use it in small doses in food.
Dose:
Recommended: using the fresh or dried leaves in food regularly. Also making it into tea relieves colic or indigestion. Two tablespoon put freshly chopped basil directly into one cup of boiling water not the strainer. 5-10 minutes steeping releases the herbs oils. You can add honey to taste, but it is not recommended to add sugar or milk. You can use the tea as insect repellent as well by soaking cotton balls in the tea and placing them around the house or outside. You can also rinse your hand and exposed body parts with the tea to repel insects.

Boneset (eupatorium perfoliatum)
Boneset's laxative effect treats constipation and aids poor liver function. Research indicates that it might prevent secondary tumors in cancer due to its lactone content. Also helps with congestion and fever, used to treat colds and flu, also relieves pain caused by rheumatism.
Caution:
Although the plant only contains small amount of pyrrolizidine alkaloids, those who are suffering from liver disease such as cirrhosis or hepatitis should not use it. Others who should avoid the use of boneset include women who are pregnant and breast-feeding. No-one should use it for longer than 2-3 months at a time in my opinion.
Dose:
The type of administration of boneset depends on the condition for which is being taken. The traditional means are as a tincture or a tea. It is thought that a hot tea is best for the treatment of colds and fevers, even though it does have a bitter taste. Teas are made by adding boiling water to approximately 1 to 2 grams of the herb (about 1/2 teaspoon). This is allowed to steep for a maximum of 15 minutes and then drunk. Three cups a day should not be exceeded. The tincture is best used as a tonic or laxative. It should be taken thirty minutes before meals, about 3/4 teaspoon three times a day.

Cowslip (Primula veris)
Cowslip has been used for centuries to make sedative tea. Its leaves are said to be mildly narcotic, and it is used as an herbal remedy for insomnia as hell as hyperactivity. The flowers are thought to be a milder sedative, and are used to calm children and help them sleep.  The roots are expectorant, and can be used to treat cough, common cold and flu. In Europe, cowslip is widely used for whooping cough and asthma. Some herbalists recommend it to treat Parkinson’s tremors.
Caution:
Cowslip should not be used by pregnant women, or persons who are using blood thinning medications.
Dosage:
When prepared as a tea (one teaspoon steeped in 1 cup boiling water for poured over it for 10-15 minutes) should drink one cup 3 times per day with meals. When using it as extract, follow the manufacturer’s instruction.

Echinacea (echinacea angustifolia) also called purple cone flower
Echinacea is a popular antiviral herb. It contains caffeic acid, chicoric acid and echinacin, compounds with specific antiviral activity. It is also an immune system stimulant that helps the body to defend itself against viral infections. It is great to treat sinus infections, tonsillitis, cold and flu. Also used for urinary tract infection and AIDS therapy, stimulates the body's defenses against disease. The tincture makes a good mouthwash to treat gum disease as well as wash for wounds, insect bites and stings.
Caution:
High dose may cause nausea and dizziness. Avoid if you're allergic to ragweed or if you have multiple sclerosis, tuberculosis. It is contraindicated in autoimmune diseases such as Lupus. Use only for short time treatments, taken for more than 2-3 weeks can cause liver toxicity. It should not be used with drugs known to elevate liver enzymes. Children under 2 and the elderly should not use this herb. Taken with the blood thinner Coumadin also known as Warfarin can increase bleeding time without an increased INR. It can counteract immuno-suppressant drugs as well. It might interfere with embrional angiogenesis altering fetal development. Do not take it during pregnancy. Do not use it with Tylenol and the herbs Willow and Meadowsweet. Echinacea may cause inflammation of the liver if used with medications such as anabolic steroids, methotrexate.
Dose:
Dried herb in capsule form can be taken in doses of 1000mg three times daily.  The usual dose of extract is 10 to 30 ml a day depending on the manufacturer.

Elderberry (sambucus canadensis)
This herb is used to treat cough, cold, flu and bronchitis. This herb thought to block the replication of viruses by altering their DNA. Studies showed great promises in treating HIV, herpes and Epstein-Barrr viruses with elderberry. Also used in skin lotions to soften skin.
Caution:
Dried and cooked fruit and flower is safe, but raw berries are toxic. The stem contains cyanide, can be very toxic. Large dose might cause diarrhea.
Dose:
The flower usually administered as tea or alcoholic extract and is often found in composite herbal remedies. The traditional dose is 3-5 g of the flower, and this is typically administered 2-3 times a day.

Garlic (allium sativum)
Garlic clears phlegm, thus providing treatment for colds, bronchitis, tuberculosis and whooping cough. Stimulates the immune system, fights infection as well as lowers blood pressure, triglyceride and cholesterol as well as fights cancer.
Caution:
It interferes with anticoagulants such as Coumadin. Do not use large amount with Aspirin, interferes with anti-platelet activity. Garlic passes into breast milk, causing colic to infants.
Side effect:
It can cause heartburn or flatulence.
Dose:
The usual daily oral dosage is 4 grams of fresh garlic or 8 milligrams of garlic oil per day. For high cholesterol and hardening of the arteries, typical doses range from 600 to 900 milligrams daily. For high blood pressure, take 200 to 300 milligrams 3 times daily. Garlic oil can be made by crushing cloves and steeping in olive oil for one to two weeks.

Goldenseal (hydrastis canadensis)
Goldenseal is a bitter herb, it stimulates the secretion and flow of bile and also used as an expectorant. It is used to treat cold and flu, sinus infections and non-productive cough. It also has strong activity against a variety of bacteria, yeast, and fungi including E. Coli and Candida. Goldenseal is used for infections of the mucus membranes, including the mouth, sinuses, throat, the intestines, stomach, urinary tract and vagina.
Caution:
Goldenseal should not be used by pregnant women. One of goldenseal's main constituents, berberine, has been reported to cause uterine contractions. Do not use if you have heart disease, diabetes, glaucoma, a stroke, or high blood pressure. Do not take daily for more than a week at a time, increases bilirubin with prolonged use. Not recommended for children.
Dose:
The usual standardized extract of goldenseal root is 30 to 120 mg up to 3 times a day. In capsules or tablets of 500 to 1,000 mg of goldenseal root the recommended dose is up to 3 times a day. Tinctures of goldenseal root may be used in the quantity of 2 to 3 ml 3 times a day. To use goldenseal root as a mouthwash for a sore throat, mouth or gums, mix ½ a teaspoon of goldenseal root powder with ¼ teaspoon of salt in one cup of warm water. Rinse with the mouthwash, but do not swallow.

Hyssop (hyssopus officionalis)
This herb has been used at least for two millenniums to treat chest colds, cough, sore throat and laryngitis. It is an excellent aid for getting tough mucus up. Also used as digestion aid with fatty meals. This herb made into essential oil used to heal scars and bruises. (Add 10 drops to 5ml almond oil)You can use hyssop essential oil in steaming inhalation when you have stuffy sinuses and is hard to bring up the mucus. Never use the oil internally! Put 2 drops of hyssop oils and 1 drop of peppermint oil in a small pot of water, heat it and inhale the steam. You can make a chest rub by adding 10 drops of hyssop oil to 5ml almond or sunflower oil, rub it into your chest and upper back before you go to sleep. Poultices can help in the treatment of conjunctivitis and as a natural remedy for bruises, insect bites, and muscle pain.
Caution:

Overuse of essential oil may lead to convulsions. Avoid using if you're pregnant or have high blood pressure and are taking blood pressure medications.
Dosage:
Hyssop leaves can be prepared for medicinal use as infusion, decoction, or poultice. For a tea, 1 tsp. herb should be boiled with 1 cup water. The usual dose is 1 to 2 cups per day. To prepare a poultice, the fresh or dried herb should be soaked in a small amount of boiling water for 15 minutes and place on a cloth for application. The crushed fresh leaves, if available, can also be applied directly to the skin for similar effects.

Lemon balm (melissa officionalis)
This tasty herb is used as a digestion aid, helps to ease nausea, headache, migraine and insomnia. Decongestant, used to treat colds and flu. Symptoms of PMS, painful periods, anxiety and depression respond well to lemon balm. Also helps lower high blood pressure and high cholesterol. It is also used in skin oils to prevent wrinkles and deeply hydrate the skin.
Caution:
Do not use if you're taking thyroid medications or diagnosed with kidney and liver disease. Do not use if you have been diagnosed with glaucoma and if you're taking sedatives or sleep medications.
Dose:
To make lemon balm tea, pour a cup of hot water over 2 to 4 grams (about one tablespoon) of crushed lemon balm leaves, steep for 5 to 10 minutes, and strain. Drink several times daily for difficulty sleeping, or reducing stomach complaints, flatulence, or bloating. For cold sores or herpes sores, steep 2 to 4 tablespoon of crushed leaf in 1 cup boiling water for 10 to 15 minutes. Apply tea with cotton balls to the sore few times a day. For gastrointestinal complaints, lemon balm may be combined with peppermint and chamomile. Dry extracts of the herb are used in natural treatments for hyperglycemia, up to 80 mg total daily, along with other supportive herbal remedies for proper blood glucose levels.

Licorice (glycyrrhiza glabra) also called Gan cao
Licorice educes the strong, choking urge of coughing, helps to lubricate the lung and liquefy the mucus. It is used to treat bronchitis, hay fever, flu, whooping cough, asthma and sore throat as well as gastritis, peptic ulcer, premenstrual syndrome, low adrenal function and rheumatism. Licorice has at least eight compounds that are MAO inhibitors which are potent antidepressants. Licorice is a little known antidepressant compared to St. John's Wort. Also used in flavoring food, tobacco, drinks, medicine and candy.
Caution:
Avoid using it if you have high blood pressure or osteoporosis. Licorice contains the ingredient glycyrhizin. Taking it with Digoxin together can produce dangerously irregular heart rhythms and even in extreme cases, cardiac arrest. The combination can also cause dangerously low potassium levels due to its sodium retaining effect, resulting numbing weakness, muscle pain and even paralysis. Licorice can also interact with blood pressure medication or any beta and calcium channel blockers as well as with steroids such as prednisone and cortisone. In high doses Licorice elevates blood pressure and sugar level. Do not use longer than six weeks.
Dose:
Licorice may come in an extract format or in root form. The extract can come in teas, capsules, tablets, and in combination with other herbal remedies. Recommended dosage is 1 teaspoon (2-4 grams) of the root in a tea or other form daily.

Lime flower, linden flower (tilia europaea, spp)
This herb is great to ease stress related conditions such as nervous tension, irritability and tension headache. Helps to calm restlessness, promotes good sleep. It is also used to treat headache, feverish cold and flu. It reduces high blood pressure, helps with palpitations. Externally ease the pain of burns and scalds. Also used for incontinence (strengthens the urethra muscles), fever and treatment of bronchitis.
Caution:
Should not be used frequently by people, who have history of heart disease, prolonged use in high dose is associated with heart damage.
Dose:
Lime flower is most frequently taken as an herbal tea, although it is also available as an extract or in capsules. To make an infusion, place 3 flowers in 1 cup of hot water. It may be sweetened with honey. Take 8 ounces of infusion three times per day to relieve stress, indigestion, headaches and tension. It can also be added to the bath to calm down after a stressful day. The infusion can also be used as a compress for eye infections or added to a face lotion. Tincture can be taken in doses of 2-1/2 to 5 ml at bedtime for occasional insomnia.

People say this often when they have bronchitis, asthma attack or pneumonia. Secretions in your lung and your windpipe really does make you feel that you're coughing your lungs out.

But, is loud coughing bad?
My opinion and observation of countless patients and family members tells me, it is not a bad thing, quite the contrary. Clearing your lungs with a good and deep cough is a good thing. Moreover, in case you're having a heart attack, a few strong and deep coughs might dislodge the blood clot in your coronary artery, that is blocking your heart muscle from getting oxygen with fresh blood.

My observations throughout the years. I repeat, these are my observations and not scientific facts:
My aunt very rarely coughed, even on those rare occasions when I heard her coughing, it sounded like a kitten's sneeze. Weak and barely audible, it sounded like she just cleared her throat while I heard the secretions rattling in her windpipe. She ended up with a few bronchitis and pneumonia every year, and only taking courses of antibiotics helped her infections. She was 61 when diagnosed with lung cancer, and she never smoked in her life.

I always wondered growing up, why my neighbor was afraid to sneeze. Every time she had to sneeze or cough, she stifled it by holding her nose and just discretely cleared her throat. I asked my mom, she said "her mother always told her that a lady doesn't let her bodily function be known by coughing or sneezing loudly." Well, as I remember, she always complained of sinus headaches, and by the time I was a teenager, she was diagnosed with sinus cavity cancer. It was not pretty.

My dad coughed and sneezed so loudly, that I always thought people heard him in the next block. Every time he coughed, the cat jumped three feet up in the air out his deep sleep. Dad was a chain smoker, started his day with whiskey and surprisingly, when everyone around him had the flu or lung infection, he didn't. I never remember once that he would have any infection of the lungs or sinuses - no cancer either.

I observed patients working as a nurse. People who coughed quietly and was able to clear only the top of their lungs, suffered twice as long with bronchitis or pneumonia as people who had deep and loud cough.

Cough ans sneeze away I say - but always in a disposable tissue or the crock of your elbow if there is no tissue around -  it might save you from long suffering from infections or from taking too much antibiotics.

I cough almost as loud as my dad. And, if I feel I have more secretions that my body can handle, I only use expectorants and never cough suppressant.

In this small book I listed a few herbs that can help your cough with various respiratory condition such as:
Elecampane (inula helenium)
Camphorous root, clears stagnant phlegm from the lungs, especially useful in bronchitis or post nasal drip. It promotes expectoration in chronic bronchitis, preventing pneumonia, asthma, emphysema and tuberculosis, also used for treating ear infection. The fresh root said to kill tuberculosis bacteria. This herb is shown to have powerful antibiotic properties. It was used by gypsies to stimulate the immune system of horses, and is also used in spleen, stomach and large intestine ailments. Often used with ginger, and cinnamon.
Caution:
Avoid during pregnancy. Large dose may cause vomiting, diarrhea, spasms and symptoms of paralysis. Touching the fresh herb might cause contact dermatitis.
Dose:
The usual recommended dose is 1.5-4 grams in capsule form or as a decoction, three times daily.

Balloonflower (platycodon grandiflorum)
Promotes productive cough, effectively clears the lung and helps to prevent infection in colds. Used in sore throat, pneumonia, pleurisy, bronchitis, tuberculosis and lung abscess due to its action of promoting pus drainage. Also used in diabetes and high cholesterol level.
Caution:
Balloon flower root should not to be taken for a chronic cough or by those patients who cough up blood. As with all herbs, it is best to consult a licensed practitioner or physician.
Dose:
Liquid extract: root powder 1:1 25% ethanol. Daily dosage: Powder - 6 g daily; 0.5 g as a single dose, decoction - 1 g daily; 0.2 g as a single dose
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 Heal heartburn with cider vinegar
Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. “Cider vinegar is rich in malic and tartaric
acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain,” explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.

There are some great herbs that can help the symptoms of heartburn, however, the are precautions to consider when using any herb.
In my book I listed the most useful hers with efect, side effect and possible interactions with prescription medications such as:

Chamomile (matricaria recutita)
This gentle herb is excellent to relieve inflammation in the digestive tract. Used for constipation and diarrhea, colic and abdominal pains, it relieves gas and calms intestinal spasms. Used in the treatment of irritable bowel syndrome, diverticulitis, gastritis, peptic ulcers. It is great for poor appetite as well as reducing anxiety, lifting the spirits, soothing irritability or combating nightmares and insomnia. It is also used externally as an antiseptic wash for wounds and mouth ulcers.
Caution:
Do not use if you're allergic to ragweed. It may increase the sedative effect of anti-seizure medications. One of the active ingredients of chamomile is coumarin, might cause bleeding if used with blood thinners such as Coumadin, Lovenox and Heparin. Do not use it with Valerian, as the combined sedative effect can cause central nervous system depression.
Dose:
To make chamomile tea, pour 5 ounces (about one-half cup) of boiling water over 3 grams (about 3 teaspoon) of dried chamomile flowers, steep 10 minutes, strain. Drink 3-4 times a day as needed. Chamomile is often taken three to four times daily between meals as a tea. As bath additive, mix about 16 tablespoon of chamomile with 1 quart of water and add to the bath. Apply cream with 3% to 10% chamomile content for psoriasis, eczema, or dry and flaky skin. Topical creams or ointments can be applied to the affected area three to four times daily. When using chamomile to treat burns, choose creams or tea-soaked dressings instead of greasy ointments. For muscle relaxation and antispasmodic effects, drink two or three cups of chamomile tea a day. For mouth ulcer, an oral rinse made with 10-15 drops of German chamomile liquid extract in 100 ml warm water has been used three times daily. 

Peppermint (mentha)
Relaxes the muscles of the digestive system as well as stimulates bile flow. It is useful for indigestion, flatulence, nausea, and irritable bowel syndrome and colic. Also relieves congestion and migraine headache. It is often combined with laxatives to prevent cramping abdominal pain.
Caution:
Prolonged use can irritate the mucus membranes; use it only until the symptoms cease. Not recommended for children, the menthol in the herb may make them choke making the throat numb. When used it externally, dilute the peppermint oil with almond or vegetable oil. It might cause allergic reaction in sensitive individuals. Used internally it might interact with blood pressure medication, calcium channel blockers and antacids.
Dose:
Peppermint is available as tea, tinctures, capsules, creams, ointments, or essential oil. Enteric-coated capsules of peppermint oil are used to treat irritable bowel syndrome, take 1 to 2 coated capsules three times per day between meals. To prepare tea, pour 8 ounces of boiling water over 1-2 teaspoons of dried peppermint leaves, cover and steep for 10-15 minutes, and then strain. For digestive disorders, drink one cup of tea with meals (I like to combine peppermint with chamomile). For relief of migraine, drink 1-2 cups of cool tea daily. For congestion, you can drink up to four cups of peppermint tea a day. For itching and skin irritations, apply menthol in a cream or ointment form no more than three to four times per day.

 Cure a toothache with cloves

Got a toothache and can’t get to the dentist? Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.

The uncomfortable symptoms of PMS and menopause...need I say more? Women deal with it, but it doesn’t have to be so bad. We can reduce the symptoms naturally by using some diet tips and if needed, herbs and supplements.

To reduce menopause symptoms:
Best estrogen containing animal, plant and herb origin foods to decrease menopause symptoms, increase them in your diet:
Meat, milk, egg, anise, apple, yeast, carrot, beet, cherry, beans, asparagus, cucumber, date, eggplant, olive, papaya, pea, green pepper, plum, potato, pumpkin, brown rice, sesame seed, sunflower seed, tomato, watermelon, strawberry, yam (the most estrogen), clover, alfalfa, licorice, hop, parsley, whole wheat.

Soy also high in estrogen, but because its cancer causing effect is under investigation, I don’t recommend it.

Black cohosh (cimicifuga racemosa) is very good for hot flashes, don’t use it with synthetic hormone therapy.
Red clover is an other herb that can help with the hot flashes and night sweats.
 
Estrogen blocking foods could increase menopause symptoms, try to reduce or even eliminate them from your
diet:
Berries, cauliflower, cabbage, citrus fruits, corn, fig, grape, green bean, onion, pear, pineapple, white rice, white flour, cinnamon, ginger, hot pepper, alcohol.

Chase away joint and headache pain with cherries

Latest studies show that at least one in four women is struggling with arthritis, gout or chronic headaches. If you’re one of them, a daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today’s painkillers, say researchers at East Lansing ’s Michigan State University . Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. “Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain,” explains Muraleedharan Nair, Ph.D., professor of food
science at Michigan State University . His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.

 Prevent PMS with yogurt

Up to 80 percent of women will struggle with premenstrual syndrome and its uncomfortable symptoms, report Yale
researchers. The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month. But snacking on 2 cups of yogurt a day can slash these symptoms by 48 percent, say
researchers at New York ’s Columbia University . “Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux,” explains Mary Jane Minkin, M.D., a professor of gynecology at Yale University.

Grandma's wisdom:
The uncomfortable  symptoms of PMS and menopause...need I say more? Women deal with
it, but it  doesn’t have to be so bad. We can reduce the symptoms naturally by using some  diet tips and if needed, herbs and supplements.
To reduce PMS symptoms:
Try taking calcium and magnesium supplements regularly.
Reduce sugar and salt couple days before your cycle.
Increase fish and beans in your diet.
Eat yams-sweet potatoes and dates regularly.
Try royal jelly 2-3 times a week.
Use couple of leafs of dandelion in your salad daily or take it in capsule 2-3 days before your period, stop on the second day.
In severe cases, Evening Primrose oil helps with the symptoms, but it might have side effects such as mild diarrhea if you have sensitive digestive system or migraine, if you’re prone to it.

Ease chronic pain with turmeric

Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin, ibuprofen or naproxen, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That’s because turmeric’s active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle 1/4 teaspoon of this spice daily onto any rice, poultry, meat or vegetable dish.

Give your back some TLC with grapes

Got an achy back? Grapes could be the ticket to a speedy recovery.
Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl).
That’s great news because your back’s vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue, says Stengler.

 Heal sinus problems with horseradish

Latest studies show sinusitis is the nation’s number one chronic health problem. And this condition doesn’t just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to
the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays
do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.