Many people in the United States have no health insurance, and many more are underinsured or have very high deductibles, which require them to pay significant amounts of cash for medical services before any insurance coverage kicks in.

As our current health care crisis continues to unfold, more people will be using the Internet to make their own diagnoses and figure out their own treatment plans before considering entering the medical system.

In this light, let's look at some common medical concerns, along with some over-the-counter remedies you can try to help you feel better without having to make a trip to the doctor:

Depression and anxiety

SAMe can work wonders for depression and can also help reduce arthritis pain. Start with 200 mg twice daily and slowly build up to 400 to 800 mg twice daily. Nature Made makes a nice SAMe product. Caution: Do not take SAMe if there is a risk of manic depression or significant anxiety.

• Kava Nakamal, made by the Eclectic Institute, is a safe preparation of kava that can be used for anxiety, insomnia, and muscle pain. Try one capsule three times daily as needed.

• Ashwagandha is an Ayurvedic herb that helps to soothe frazzled nerves and enhance sleep. As an added benefit, it may even improve libido in women. Try 500 mg two or three times per day.

• Holy basil is another Ayurvedic herb that can help reduce stress and inflammation, and improve mental clarity. Try 400 mg twice daily as needed.

• Rhodiola, a.k.a. Arctic root, can reduce depression and anxiety, and also fight fatigue. Start with 100 to 150 mg/day and gradually work up to 400 to 500 mg per day.

• Lemon balm and passionflower are calming herbs, and both can be taken as teas. Try a soothing cup of tea in the evening before bedtime.

• Lavender oil is very soothing for many people; you can use it in a diffuser, or put a drop or two of the oil on your temples.

Menopause and PMS

Chaste tree (a.k.a. Vitex) has been shown to reduce PMS symptoms, including breast tenderness, swelling, irritability and headache. Nature's Way makes a nice product.

• Siberian rhubarb, sold as the product Estrovera, can reduce hot flashes and sweats in women with menopausal symptoms. Women with breast cancer or risk of breast cancer should probably avoid this, however.

• Vitamin E oil, coconut oil and calendula oil can all help reduce vaginal dryness; apply directly to affected tissues with your fingertips.

Diabetes

Multiple herbs and supplements can help reduce blood sugar, including cinnamon, bitter melon and chromium piccolinate.

Studies also have shown that magnesium supplements can delay or prevent the onset of adult-onset diabetes. Of course, the best way to avoid diabetes is to exercise every day, eat a plant-based diet and maintain a healthy weight.

• Vinegar slows digestion and can reduce the blood sugar spikes that tend to occur after consuming foods with flour and other processed carbs. If you are a bread lover, try dipping your bread in extra-virgin olive oil mixed with balsamic vinegar instead of slathering it with butter – you'll help both your blood sugar and your cholesterol.

Inflammation and pain

• Being overweight or obese, eating the "Standard American Diet" (a.k.a. SAD), and living with a lot of stress all help to drive inflammation and chronic disease, including pain.

Foods and supplements including fish and fish oil, ginger and turmeric help to reduce inflammation.

Try to eat wild fish two to three times a week or take about 1,000 mg of EPA/DHA every day, add one teaspoon of turmeric to your daily soup, and take ginger capsules or brew some fresh ginger tea from sliced up fresh gingerroot.

• Tart cherry juice is very high in anti-inflammatory compounds and can reduce pain from arthritis; studies have shown benefit with 12 ounces per day.

And it may even help you to sleep better!

• For acute musculo- skeletal pain from injuries, many people find relief from the homeopathic remedy arnica. Look for the product Topricin and follow directions on the label.

Headaches

Many adults in the United States are deficient in magnesium. Taking 400 to 800 mg of magnesium glycinate at bedtime can help to reduce the frequency of migraine headaches.

If you develop loose stools, back off on the dose. Caution: Do not take magnesium supplements if you have impaired kidney function.

• Applying lavender or peppermint oil to the temples can also help to relieve a headache.

Irritable bowel syndrome

Enteric-coated peppermint oil capsules and probiotics can help to relieve dyspepsia, GI spasm and bloating in people with IBS. Look for a probiotic that has a blend of lactobacilli and bifidobacteria.

Colds and coughs

Pelargonium, also known as South African geranium, can help reduce cough and cold symptoms. Look for the product Umcka, made by Nature's Way.

• Dark honey may also help reduce cough; try one teaspoon before bedtime. Caution: Do not use honey in children under age 1.

• Irrigating your nasal passages and gargling with warm salt water every day can wash out attached viruses and bacteria, and reduce your risk of getting sick, especially during cold and flu season.

There you have it – a few things to help you stay healthy and happy. If you are taking prescription medications, please talk with your doctor before starting any over-the-counter products, as supplements can sometimes interfere with or affect the metabolism of prescription medicines. And of course, if you try some of these remedies and you fail to improve, it's time to see your doctor.

INTEGRATIVE MEDICINE

By Drs. Kay Judge and Maxine Barish-Wreden

© Copyright The Sacramento Bee. All rights reserved.

Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program. Have a question related to alternative medicine? Email adrenaline@sacbee.com.

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Integrative Medicine: Over-the-counter remedies to consider