10 natural cures recommended by doctors

The idea of drug-free remedies that really work is appealing, but which ones get the thumbs up from the medical world? Read on to find out checked for accuracy by the Good Housekeeping Health Watch.

Until recently, no one could say for sure which complementary therapies were worth trying. Doctors were often sceptical, but therapists remained unshakeable in the belief that their needles and herbs could help where drugs failed. But now scientific evidence based medicine is starting to show which complementary therapies are most likely to be beneficial.

Of course, there's a whole raft of ‘buts' because complementary and alternative medicine (CAM) can be tricky to assess. Drugs are usually tested in controlled trials, where you don't know if you're receiving the real treatment or a fake, ‘but it's difficult to have a sham massage,' says Karen Pilkington, senior research fellow at the University of Westminster, who advises the NHS on complementary therapies. Sometimes, say the critics, improvement is all in the mind - but a natural healing response is thought to account for approximately 30% of conventional medicine's success stories as well.

What we need, it seems, is a combination of belief and a treatment that can deliver, and it looks as if some therapies once dismissed as snake oil are genuinely able to help. You need to remember, though, that they are complementary and designed to be used alongside - not in place of - clinical care.

Here are 10 of the most promising natural treatments backed up by research.

Herbalism for whole body health

Stiff with arthritis? Try rosehip. Indigestion? Raid the kitchen for caraway or peppermint. These are just three herbal remedies that have been given an official okay by the NHS. Others include frankincense for inflammation, garlic for high blood pressure, hawthorn for heart failure, artichoke for high cholesterol, Echinacea for colds and St John's Wort for mild - and perhaps more severe - depression. The problem is that the percentage of active ingredient varies from brand to brand so it's difficult to know what you're buying. And as herbs can react with other medicines (St John's Wort can reduce the efficacy of the Pill, for example), it's wise to consult an expert before trying something. Find one through the National Institute of Medical Herbalists: 01392 426022: www.nimh.org.uk.

Eye movements for stress

Watching a therapist's finger moving from side to side can wipe out a stressful memory. That's the verdict of NICE (National Institute for Clinical Excellence, which advises the NHS on treatments). It recommends Eye Movement Desensitisation Reprocessing (www.emdrassociation.org.uk) for post-traumatic stress. No one's quite sure why it's effective - it may reprogramme the brain - but it's said to work as well as Cognitive Behavioural Therapy.

Mindfulness for serenity

Put simply, mindfulness is meditation for people who can't sit still. Its essence is awareness, living in the moment rather than the past or future. The very opposite of multi-tasking, it asks you to focus on one thing at a time, whether it's the food you're eating or saying hello to a friend, and it's thought to help banish bothersome thoughts. An NHS report last year says results are encouraging, while a recent review found the practice can even help lift recurrent depression.

Buteyko for asthma

After years of ‘can it, can't it?' debate, it seems that breath-training may help to stave off the asthma attacks that affect more than five million people in the UK. A recent Canadian study found that while breathing techniques were generally helpful, the Buteyko method had the edge. In six months, it virtually doubled the chance of controlling asthma and reduced people's reliance on steroid inhalers. But importantly, it was used in addition to medication. For more details, contact the Buteyko Breathing Association (01277 366906; www.buteykobreathing.org).

Nutritional therapy for boosting immunity

No one doubts now that what you eat can improve your health. Antioxidants in fruit and veg, omega-3s in oily fish, spices and beans are all recommended to fight the inflammatory response that leads to disease, says nutritional immunologist Professor Philip Calder of the University of Southampton. The problem is not the theory but the practice - while dieticians are state-registered, nutritional therapists are not, and although many are reputable, some prescribe overly restrictive diets. So how do you find a good one? ‘If they try to diagnose illness, walk out - that's way beyond their remit,' says nutritional therapist Ian Marber of The Food Doctor practice. ‘If someone comes to me with pain, I tell them to see a doctor. If they come back and tell me their doctor has diagnosed IBS, then I can help.' For advice, contact the British Association for Applied Nutrition and Nutritional Therapy (BANT ), 0870 606 1284; www.bant.org.uk.

Yoga for diabetes

You'd expect yoga to keep you flexible and boost your mood, but there are many more reasons for doing the lotus position. NHS reviews show it may lower blood sugar, reduce the risk of diabetes and improve the outlook for people with the disease. It can also benefit heart health and help with carpal tunnel syndrome. A slow hatha yoga class is best for beginners because some postures can cause injury if tackled without control. To find a local class, contact the British Wheel of Yoga: 01529 306851; www.bwy.org.uk. See a yoga workout for everyone

T'ai chi to beat ageing

Put away your gym kit - the secret to lifelong fitness is more likely to be in the slow, rhythmic movements of t'ai chi than full-on aerobics. There's evidence it can lower blood pressure, improve your mood, help your balance, is beneficial for painful knees and may keep bones strong. You might even wake up more refreshed the next day - a study last year found that 16 weeks of t'ai chi practice could see off insomnia.

Acupuncture for bad backs

Back ache is common and crippling, but usually gets better in six weeks if you stay active. If it doesn't, don't be surprised if your GP prescribes acupuncture instead of medicine. Needles appear to trigger the body's natural pain-relief mechanism and now 10 sessions of acupuncture are one of several options recommended by NICE for persistent low back pain. The Cochrane Collection, which reviews research, found that acupuncture also helps relieve headache and migraine, and a new study shows it may even be useful to relieve hot flushes. Read more on treating back pain without drugs

Therapy to beat the blues

Cognitive behavioural therapy (CBT) is as effective as medication for many people with depression and may be better for treating anxiety, says the Royal College of Psychiatrists. CBT practitioners can be accessed via the web (on www.fearfighter.com, free if you go via your GP) or by phone. It aims to help you change your thoughts about a situation and alter your actions, which improves the way you feel. Read more on remedies to lift your mood

Light therapy for winter slump

Can a light box lift depression? Possibly - if your lows are seasonal and you can't get outside early in the day. You'll need to spend 30 minutes in the morning sitting in front of the light (10,000 lux) for it to work. Research in the British Medical Journal says it can be as effective as antidepressants for SAD and there are signs it may help lift regular depression, too. Read our review of a dawn simulator