Natural Cold Remedies
We all get the drill. It has been hammered down since we were little kids. When the cold weather sneaks in, so does the season of coughs, sneezes, and all that.
And what do we do? Start rummaging through our medicine cabinet. Right?
But do you know that those grandma-approved remedies can work like magic when you’re under the weather?
And here’s the most fantastic thing about these natural cold remedies. Unlike most over-the-counter medications, these natural cold remedies have minimal side effects.
Another plus? They not only manage the symptoms associated with colds but also support your immune system and overall wellness!
Yet another plus? We don’t have to spend our little coins. In fact, we’ll be using ingredients you might already have in your kitchen.
Okay let’s get started. Here, you’ll find some practical, natural solutions for alleviating cold symptoms. We’ll get into specific remedies for sore throats, coughs, congestion, runny noses, and fatigue.
By the end, you’ll have your toolkit of natural cold remedies to help you feel better faster and more naturally.
Common Cold Symptoms
Remember, each symptom signals a specific need in your body. To make any difference, you need to address these needs with the right natural cold remedies.
Natural Remedies for A Sore Throat
1. Honey and Warm Water
A 2020 study review established that honey is effective at soothing throat irritation due to its anti-inflammatory properties. Mixing honey with warm water helps coat the throat.
Additionally, its antibacterial properties help you combat the underlying infection.
RELATED ARTICLE: PROVEN BENEFITS OF HONEY AND GARLIC HOME REMEDY DURING COLD AND FLU SEASON. More details on just how effective honey is for a calmer throat.
To use this home remedy, add one to two tablespoons of honey to the warm water. Stir well until the honey is fully dissolved. Sip slowly, allowing the warm liquid to coat your throat.
Repeat this remedy several times a day to keep your throat soothed and hydrated.
2. Salt Water Gargle
Salt water gargle is a fantastic old-age remedy. It eases inflammation and kills bacteria in the throat.
Simply put, gargling warm salty water helps reduce swelling and dislodges mucus and other irritants in your throat.
To use this particular remedy, dissolve half a teaspoon of salt in a glass of warm water. Take a sip, tilt your head back, and gargle the solution for about 30 seconds. Then, spit out the water and repeat until the glass is empty.
3. Chamomile Tea
Chamomile tea is known for its anti-inflammatory and soothing properties, making it an excellent home remedy for a sore throat. It also has mild antibacterial effects, which can help fight off the infection.
RELATED ARTICLE: 11 BENEFITS OF CHAMOMILE TEA THAT YOU CAN’T MISS
Simply add a chamomile tea bag to boiled water and let it steep for about five minutes. Remove the tea bag and sip the tea slowly.
You can add a bit of honey to enhance the soothing effects. Drink this tea two to three times daily to keep your throat feeling comfortable.
Natural Remedies for Coughs
4. Ginger Tea
Ginger tea has anti-inflammatory properties, which help relax your airways and reduce irritation.
Basically, ginger’s anti-inflammatory compounds help soothe the respiratory system, making it easier to breathe and reducing coughing fits.
To make ginger tea, boil two cups of water and add two inches of peeled and sliced ginger. Simmer for 10-15 minutes. Strain into a cup. If you have a sweet tooth like me, add honey to taste.
Drink this tea two to three times a day to keep your airways relaxed and reduce coughing.our airways relaxed and reduce coughing.
5. Thyme Tea
Thyme tea eases coughing and allows you to breathe more comfortably due to its antitussive (cough-suppressing) properties.
To make thyme tea, add one teaspoon of dried thyme leaves to the boiling water. Steep for about 10 minutes. Strain into a cup and add honey for additional soothing effects.
Drink this tea two to three times daily for best results.
6. Peppermint
Peppermint acts as a decongestant and soothes the throat, providing relief from coughing—particularly a dry cough. Basically, the menthol in peppermint helps to thin mucus and open up your airways, making it easier to breathe.
You can use peppermint for a cough in two ways:
- Peppermint Tea: To make the tea, add a peppermint tea bag or a few fresh peppermint leaves to a cup of boiling water. Let it steep for five minutes. Drink this tea two to three times a day.
- Steam Inhalation: For steam inhalation, add a few drops of peppermint essential oil to a pot of boiling water. Place your face over the pot, cover your head with a towel, and inhale the steam for about 10 minutes.
Natural Remedies for Congestion
7. Eucalyptus Oil
Eucalyptus oil has decongestant and anti-inflammatory properties.
Basically, eucalyptus oil helps reduce inflammation, loosen phlegm, and open nasal passages.
To use eucalyptus for decongestion, add a few drops of eucalyptus essential oil to boiling water. Place your face over the pot, cover your head with a towel, and inhale the steam for about 10 minutes.
RELATED ARTICLE: HOW ESSENTIAL OILS HELP WITH COLDS AND FLU.
8. Steam Therapy
Simple steam therapy is an effective way to clear nasal passages and reduce congestion. Basically, the stem helps to moisturize the nasal passages and thins mucus, making it easier to expel.
For steam therapy, pour hot water into a bowl. Place your face over the bowl, cover your head with a towel, and inhale the steam for about 10-15 minutes.
9. Spicy Foods
Spicy foods can help clear your sinuses and reduce nasal congestion. The capsaicin in spicy foods helps to thin mucus, resulting in a runny nose that clears your nasal passages.
Prepare a spicy chicken or vegetable soup with cayenne pepper, garlic, and ginger. You can also simply include hot peppers, spicy salsa, or wasabi in your meals.ses.
Natural Remedies for Runny Nose
Sniffing around is no fun and can be annoying.
10. Elderberry Syrup
Do you want something that will also improve your immunity during the cold and flu season? Elderberry is rich in antioxidants and vitamins that help to strengthen the immune system and reduce mucus.
You can purchase pre-made elderberry syrup or make it at home by simmering dried elderberries with water, honey, and cinnamon.
A runny nose can be particularly annoying, sniffing around is no fun. However, natural cold remedies can help reduce mucus production and provide the much needed relief.
11. Turmeric and Milk
Turmeric has anti-inflammatory properties. It helps reduce mucus production and soothes the throat. Turmeric contains curcumin, which has potent anti-inflammatory effects, and milk soothes the throat.
To make, add one teaspoon of turmeric powder to a warm cup of milk and stir well. If you have a sweet tooth, add honey to taste.
Drink this mixture before bed to help reduce mucus and ease your runny nose. It is also a fantastic natural remedy for sleep and will help you sleep better.
12. Vitamin C-Rich Foods
Vitamin C strengthens the immune system and reduces the severity of cold symptoms, provided you were actively taking Vitamin C before the onset of a cold.
Examples:
- Citrus Fruits: Include oranges, lemons, and grapefruits in your diet.
- Berries: Eat strawberries, blueberries, and raspberries.
- Vegetables: Incorporate bell peppers, broccoli, and spinach into your meals.
RELATED ARTICLE: IMMUNE BOOSTING FOODS: THE BEST FOODS TO STRENGTHEN YOUR IMMUNITY.
Natural Remedies for Fatigue
13. Ginseng Tea
The energy-boosting properties of Ginseng tea can help reduce fatigue and improve your overall well-being.
To use this natural remedy, add the ginseng slices to the boiling water and let it simmer for 10-15 minutes. Strain the tea into a cup. Add honey if desired.
Drink this tea once or twice a day to help boost your energy levels.o help boost your energy levels.
14. Balanced Diet
What you eat affects your immunity. So, maintain a balanced diet to sustain energy levels, especially when you’re feeling fatigued from a cold.
Pro Tip: Eat enough lean proteins, whole grains, and plenty of fruits and vegetables.
15. Hydrate, hydrate, and hydrate
Hydrate to keep your body energized, flush out germs, and help it recover from a cold.
Pro Tips to Stay Hydrated:
- Drink at least eight glasses of water a day.
- Include herbal teas and soups in your diet for additional hydration.
- Avoid dehydrating drinks like coffee and alcohol.
Great Blends of Natural Remedies for a Cold
You can combine different natural ingredients to create powerful remedies to combat cold symptoms more effectively. Here are a few blends that are easy to make and highly effective:
16. DIY Immune-Boosting Tonic
This immune-boosting tonic combines 1 cup of honey, 2 inches of fresh ginger root, 1 lemon, and garlic, each bringing its benefits.
To make this DIY immune-boosting drink, layer the lemon slices, chopped ginger, and crushed garlic in a clean jar. Pour honey over the top until all ingredients are fully submerged. Seal the jar and let it sit for a few hours or overnight to allow the flavors to meld.
Take one tablespoon of the tonic twice a day. You can also add a spoonful to a cup of warm water for a soothing drink.
RELATED ARTICLE: DIY IMMUNITY SHOTS: SHOULD YOU BOTHER WITH THEM?
17. Blend of Herbal Teas
This herbal tea blend combines 1 teaspoon each of dried echinacea, elderberry, peppermint, and licorice root for a powerful cold-fighting tea.
To make, add the dried herbs to four cups of boiling water. Reduce the heat and let it simmer for 10-15 minutes. Strain the tea into a teapot or large cup. Drink warm.
Drink this tea two to three times a day to alleviate cold symptoms and boost your immune system.mmune system.
18. Simple Syrup to Soothe a Sore Throat
This syrup is a blend of 1 cup of honey, 1 tablespoon of cinnamon, and ¼ cup of apple cider vinegar. It soothes sore throats.
To make this simple syrup, combine the honey and cinnamon powder in a bowl. Slowly add the apple cider vinegar, stirring continuously until well mixed. Transfer the mixture to a clean jar with a lid.
Take one tablespoon of the syrup as needed to soothe your throat. If desired, you can also mix it with warm water.o helps reduce inflammation.
Prevention Tips Using Natural Remedies
While treating cold symptoms is important, prevention is even better. Here are some daily practices and lifestyle changes to help keep colds at bay this cold season.
Daily Wellness Habits
Regular Consumption of Immune-Boosting Foods
- Always include foods like citrus fruits, berries, garlic, and ginger in your daily diet. They’re rich in vitamins and antioxidants that strengthen your immune system.
- You can also opt to take this garlic and honey combo every day to boost your immunity.
Incorporating Natural Supplements:
- Load up on supplements such as vitamin C, vitamin D, and zinc. These can help boost your immunity. Here is a list of essential vitamins you should be taking, especially for women, including supplements that will not only increase your immunity but also improve your overall health.
Lifestyle Changes
- Getting adequate sleep and managing stress for a robust immune system. Aim for 7-9 hours of sleep per night.
- Practice relaxation techniques such as meditation, yoga, or deep breathing exercises to keep stress levels low.
How to Maintain a Healthy Routine:
- Stay hydrated by drinking plenty of water throughout the day.
- Exercise regularly to keep your body strong and resilient against infections.
- Maintain a balanced diet with a variety of nutrients to support overall health.
To Sum Up
Colds are, in most cases, inevitable, especially during the cold season. But you can step ahead of them using natural cold remedies.
These natural remedies are effective and gentle on your body. They help you feel better faster, support your overall well-being, and are more affordable than conventional medicine.
But remember, what works for me may not work for you when looking for symptom relief. So, feel free to create your blends. And try out different solutions.