Hi Claudia.....
I don't know of any way you can make these yourself at home, but there is a company here in the USA called Gaiam (www.gaiam.com) that has them for sale. I don't know if they sell internationally, but it may be worth a try. As for their effectiveness, I have had people that have said yes and others that have said no, so I guess it's up to you to try them and decide for yourself. Best wishes.......