As the temperature drops, cold and flu season is upon us. While vaccines and medications can help prevent and treat these illnesses, there are also many home remedies that can provide relief from symptoms. Here are some of the best cold and flu remedies you can try at home.
Stay Hydrated
One of the most important things you can do when you have a cold or flu is to stay hydrated. Drinking plenty of fluids helps thin out mucus and relieve congestion, and it also helps prevent dehydration which can make symptoms worse. Aim for at least 8-10 cups of water per day, or more if you’re sweating or have a fever.
Rest and Sleep
When you’re sick, your body needs rest to heal. Make sure to get plenty of sleep, and try to take it easy during the day. If you can, take time off work or school to give your body a chance to recover.
Use a Humidifier
Dry air can irritate your nose and throat, making cold and flu symptoms worse. Using a humidifier can help add moisture to the air and relieve congestion. Just make sure to clean your humidifier regularly to prevent the growth of bacteria and mold.
Gargle with Salt Water
If you have a sore throat, gargling with warm salt water can help relieve pain and reduce inflammation. Mix 1/4 to 1/2 teaspoon of salt into a glass of warm water and gargle for 30 seconds, then spit it out. Repeat several times a day as needed.
Use Steam
Steam can help relieve congestion and ease breathing. Try taking a hot shower or holding your face over a bowl of hot water. You can also add a few drops of essential oils like eucalyptus or peppermint to the water to help open up your airways.
Drink Herbal Tea
Herbal teas like chamomile, ginger, and echinacea can help boost your immune system and relieve cold and flu symptoms. You can also add honey or lemon to your tea to soothe a sore throat or cough.
Take a Hot Bath
A hot bath can help relax your muscles and relieve aches and pains. You can also add Epsom salts or essential oils to the water to help reduce inflammation and promote healing.
Eat Chicken Soup
Chicken soup has long been touted as a cold and flu remedy, and for good reason. The warm broth can help soothe a sore throat and reduce congestion, while the chicken contains amino acids that can help boost your immune system.
Try Zinc Supplements
Zinc is an essential mineral that can help boost your immune system and reduce the severity of cold and flu symptoms. You can find zinc supplements at your local health food store or pharmacy.
Use Saline Nasal Spray
Saline nasal spray can help relieve congestion and dryness in your nasal passages. You can find it at your local drugstore, or you can make your own by mixing 1/4 teaspoon of salt into 8 ounces of warm water and using a bulb syringe to squirt it into your nostrils.
Avoid Alcohol and Caffeine
Alcohol and caffeine can both dehydrate you, which can make cold and flu symptoms worse. Try to avoid these beverages when you’re sick, and opt for water, herbal tea, or other hydrating fluids instead.
Use a Neti Pot
A neti pot is a small teapot-like device that you can use to flush out your nasal passages with a saline solution. This can help relieve congestion and clear out mucus. Make sure to follow the instructions carefully and use sterile water to prevent infections.
Take Vitamin C
Vitamin C is an antioxidant that can help boost your immune system and reduce the severity of cold and flu symptoms. You can find it in supplement form, or you can get it from foods like oranges, strawberries, and kiwi.
Try Elderberry Syrup
Elderberry syrup is a natural remedy that has been shown to help reduce the severity and duration of cold and flu symptoms. You can find it at your local health food store, or you can make your own by cooking elderberries with water and honey.
Avoid Smoking and Secondhand Smoke
Smoking and secondhand smoke can irritate your throat and lungs, making cold and flu symptoms worse. If you smoke, try to quit, and avoid being around others who smoke when you’re sick.
Use Essential Oils
Essential oils like eucalyptus, peppermint, and tea tree oil can help relieve congestion and reduce inflammation. You can add a few drops to a diffuser or humidifier, or you can mix them with a carrier oil like coconut oil and apply them to your skin.
Get Plenty of Vitamin D
Vitamin D is important for immune function, and studies have shown that people with low levels of vitamin D are more susceptible to colds and flu. You can get vitamin D from sunlight, or you can take supplements.
Try Acupuncture
Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body. It has been shown to help relieve pain and reduce inflammation, and some studies suggest it may also help boost the immune system.
Use a Cold Compress
A cold compress can help reduce inflammation and relieve pain. You can use a cold pack, a bag of frozen vegetables, or a washcloth soaked in cold water. Apply it to the affected area for 10-15 minutes at a time as needed.
Take a Hot Drink
A hot drink like tea or broth can help soothe a sore throat and relieve congestion. The steam can also help open up your airways. Make sure the drink is not too hot, as this can irritate your throat.
Take Probiotics
Probiotics are beneficial bacteria that live in your gut and help support your immune system. They have been shown to help reduce the severity and duration of cold and flu symptoms. You can find probiotic supplements at your local health food store or pharmacy.
Try Echinacea
Echinacea is a natural remedy that has been shown to help boost the immune system and reduce the severity of cold and flu symptoms. You can find it in supplement form, or you can make a tea by steeping echinacea leaves or flowers in hot water.
Avoid Sugary Foods and Drinks
Sugar can weaken your immune system and make it harder for your body to fight off infections. Try to avoid sugary foods and drinks when you’re sick, and opt for healthy, nutrient-dense foods instead.
Use a Warm Compress
A warm compress can help relieve pain and reduce inflammation. You can use a hot water bottle, a heating pad, or a warm washcloth. Apply it to the affected area for 10-15 minutes at a time as needed.
Try Garlic
Garlic is a natural antibiotic that can help fight off infections. You can add it to your food or take it in supplement form. Some people also find that garlic can help relieve congestion and coughing.
Take a Break from Workouts
Exercise is important for overall health, but when you’re sick, it’s important to take a break. Exercising can put stress on your body and make it harder to recover from illness. Rest and focus on getting better before resuming your workouts.
Avoid Dairy Products
Dairy products can increase mucus production, which can make congestion worse. Try to avoid dairy products when you’re sick, and opt for other sources of calcium and protein instead.
Take a Break from Alcohol
Alcohol can dehydrate you and weaken your immune system, making it harder for your body to fight off infections. Try to avoid alcohol when you’re sick, and focus on getting plenty of rest and hydration instead.
Use Aromatherapy
Aromatherapy involves using essential oils to promote relaxation and relieve stress. Some oils, like lavender and chamomile, can also help relieve cold and flu symptoms. You can use a diffuser or mix the oils with a carrier oil and apply them to your skin.
Try Ginger
Ginger is a natural anti-inflammatory that can help relieve pain and reduce inflammation. You can add it to your food or drink it in tea form. Some people also find that ginger can help relieve nausea and vomiting.
Take a Break from Stress
Stress can weaken your immune system and make it harder for your body to fight off infections. Try to take a break from stress when you’re sick, and focus on relaxation and self-care instead.
Use Over-the-Counter Medications
If home remedies aren’t providing enough relief, you may want to try over-the-counter medications. Pain relievers like acetaminophen or ibuprofen can help relieve aches and pains, while decongestants can help relieve congestion. Make sure to follow the instructions carefully and talk to your doctor if you have any concerns.