Heart palpitations

What it is
Mapping and reducing caffeine, which quietly drives anxiety, insomnia, palpitations and reflux.

Why it might help
Caffeine's half-life of 5-6 hours means an afternoon coffee measurably fragments night-time sleep.

What it is
Deliberate fluid and electrolyte intake rather than drinking only when thirsty.

Why it might help
Dehydration is a well-established trigger for headache, fatigue, constipation, dizziness and cramps.

What it is
Cutting alcohol, which disrupts deep sleep, inflames the gut and worsens mood and reflux.

Why it might help
Alcohol suppresses REM sleep and worsens reflux, migraine, anxiety and rosacea in a dose-dependent way.

What it is
Rebuilding the cues that tell your body when to sleep and when to wake.

Why it might help
Sleep restriction plus stimulus control (the core of CBT-I) outperforms sleep medication for chronic insomnia in head-to-head trials.

What it is
A proper medical work-up to rule out causes that self-care cannot address.

Why it might help
Essential where symptoms are new, persistent, worsening, or accompanied by any red flag.

What it is
Replacing sodium, potassium and magnesium lost through sweat, illness or diuretics.

Why it might help
Oral rehydration therapy is one of the most effective public health interventions ever developed.

What it is
Building iron intake through food to correct the fatigue and breathlessness of low stores.

Why it might help
Iron deficiency is one of the most common and most reversible causes of fatigue, especially in menstruating people.

What it is
Hands-on manual therapy for tissue tension and referred symptoms.

What it is
Re-timing light, food and sleep so your body clock stops working against you.

What it is
Change the surroundings that keep triggering the symptom.

What it is
Test first, then correct the specific deficiency instead of guessing at supplements.

What it is
Stacking several small changes at once instead of testing one at a time.

What it is
Attention training that lowers symptom intensity and reactivity.

What it is
Simple natural inputs - light, food, minerals, movement - with real trial support.

What it is
Pharmacy options you can buy today for fast, short-term relief while slower approaches build.

What it is
A graded, assessed exercise programme rather than generic stretches.

What it is
What conventional medicine can offer when self-managed approaches have not worked.

What it is
Talking-therapy techniques that reduce symptom impact even when the cause stays.

What it is
Heat, cold and water therapies that shift blood flow, pain signalling and recovery.

What it is
Ayurveda matches routine, food and oils to your constitution.

What it is
Breathing patterns that calm the nervous system and change pain and stress signalling.

What it is
Plant medicines with active compounds that target the mechanism behind the symptom.

What it is
Free kitchen-and-bathroom fixes people reach for first.

What it is
A four-count breathing pattern that switches the body out of fight-or-flight within minutes.

Why it might help
Slow-paced breathing reliably raises heart-rate variability and lowers subjective anxiety in controlled studies.

What it is
Digital health and hardware that measures or stimulates rather than medicates.

What it is
Sensory and energy practices. Evidence is thin, but many people report real relief.

What it is
Highly diluted preparations chosen by symptom picture. Evidence is weak - included for completeness and clearly labelled.

What it is
Traditional Chinese Medicine treats the pattern behind the symptom, not just the symptom.