Though cold viruses cannot be completely cured, natural remedies may help ease symptoms. Resting up and staying hydrated are both crucial elements to recovery.
Garlic can be an excellent natural treatment for colds as its antiviral and antibacterial properties help combat infection. You can add it to meals or take garlic supplements.
1. Gargle with salt water
Autumn brings with it cold and flu season, accompanied by its usual array of sniffles, coughs, and sore throats. A salt water throat gargle has been shown to help relieve soreness while soothing dry coughs.
Add half a teaspoon of table salt to one cup of warm water and stir it until it dissolves, before swishing the solution around your mouth and throat for several swishes before spitting out and repeating as necessary.
2. Garlic
Herbs and spices like garlic and ginger contain naturally antifungal, antibacterial, and antiviral properties to fight infections naturally and boost immune responses against future threats.
Garlic can help boost immunity by stimulating white blood cell production – an essential part of your immune system. However, eating garlic raw is best because cooking can destroy some beneficial compounds present within its structure.
TikTok users have shared videos showing themselves sticking a clove of garlic up their nose to ease nasal congestion and sinus pressure; however, physicians advise against doing this.
3. Ginger
Ginger has antiviral, antimicrobial, antioxidant and anti-inflammatory properties which may help relieve symptoms associated with colds and coughs. Furthermore, ginger acts as an excellent natural way of fighting inflammation.
Drinking hot ginger tea or chewing on fresh pieces of raw ginger root may provide relief from chest-rattling coughs.
Try including herbal teas in your diet for their healing properties. Clove tea can help soothe headaches while peppermint can ease nausea and congestion; and eucalyptus tea can even help lower fever!
4. Astragalus
Astragalus can boost immune cells and white blood cell production while inhibiting tumor necrosis factor. You can purchase slices of this dried root at Chinese groceries or health food stores or take an astragalus supplement.
However, more research on astragalus and its impacts is required. It increases activity of certain immune cells that could elevate fever in what’s known as a “cytokine storm.”
TCM practitioners use astragalus as a preventative against colds and flu, treating chronic infections, as well as improving fatigue and lack of appetite caused by chemotherapy treatments.
5. Chicken soup
Grandmas have long encouraged sick family members to indulge in chicken soup as an effective remedy against colds, yet many remain puzzled as to its purpose and what exactly it does for us. While the old adage holds true, we don’t yet fully understand its therapeutic powers or its full impact.
Ben-Asher attributes this phenomenon to the nutritional benefits found in chicken soup ingredients, which provide protein, iron and zinc – three essential elements for maintaining immune health.
Hot liquid can provide soothing relief from congestion. Furthermore, research from the University of Nebraska indicates that drinking clear broth soup may help decrease inflammation associated with colds.
6. Get plenty of rest
Sleep is the ultimate natural cure for a cold. Sleep allows your body time to fight off germs and boost your immune system, and will also give your mind some much-needed restful time for reflection and recuperation.
Vitamin C helps strengthen your immune system and relieve upper respiratory symptoms. It can be found in citrus fruits, leafy green vegetables, and strawberries.
Studies suggest echinacea helps prevent or shorten the duration of colds, while others show no benefit. Echinacea also stimulates immunity by activating sweating mechanisms to treat fevers more efficiently.
7. Stay hydrated
Though it may sound counterproductive, staying hydrated when fighting a cold is crucial for effective care. Consuming plenty of water, juice and decaf tea can soothe sore throats and loosen congestion while alcohol, caffeinated beverages and sugary sodas may further dehydrate you and exacerbate dehydration.
Vitamin C-rich foods such as oranges, kiwis, strawberries and dark leafy greens may also offer great assistance in strengthening immunity and shortening cold duration. In addition, its consumption reduces infection risks by helping absorb iron more efficiently into the body.
8. Get plenty of sleep
Rest is vital in helping the body fight infections and alleviate cold symptoms, and getting plenty of rest also allows your breathing to become easier, decreasing mucus build-up.
Increased intake of vitamin C is known to boost immunity. Drink lemon water or enjoy oranges, kiwis, leafy greens and other sources of vitamin C-rich food (like lemonade or fruit juices) regularly. For infants younger than one year, avoid giving honey due to risk of botulism; always consult with a healthcare provider before beginning new supplements or herbs.