Boost Your Immunity the Natural Way
Each year, as the cold winds roll in, so do seasonal sniffles, sore throats and lingering coughs. While over-the-counter medicines can provide relief, many people turn to natural remedies to ease symptoms and support recovery. From immune-boosting herbs and soothing teas to simple home practices like steam inhalation and saltwater gargles, these gentle treatments can help the body heal while avoiding unnecessary chemicals. In this article we look at seven options for natural treatment for cold and flu symptoms.
1. Drink Fluids
You have probably been told to drink plenty of fluids when you have the flu or cold. This helps prevent dehydration and combat fatigue. Drinking enough fluid may also help thin mucus, making it easier to cough out of the lungs. Water is your best bet, but hot liquids, such as tea and chicken soup, may help soothe a sore throat and reduce congestion. Try to avoid caffeinated drinks, such as soda, which can contribute to dehydration.
Soothing teas and warm drinks are another trusted way to find relief. A simple mixture of honey and lemon in hot water can calm a sore throat and suppress coughing, while peppermint tea helps open airways and relieve sinus pressure. Chamomile tea, known for its calming properties, can make it easier to rest when illness leaves you feeling restless or unable to sleep.
2. Honey
Honey is a simple but powerful natural remedy for easing cold and flu symptoms. It coats the throat to soothe soreness and calm coughing—research even shows it can work as well as some cough syrups, especially at night. Thanks to its natural antibacterial and antiviral properties, honey may also help the body fight infections, while its antioxidants support the immune system and reduce inflammation.
However, do not give honey to a child younger under one year old. Honey may contain Botulism spores. These spores are typically harmless for children over one and adults, but the spores can be harmful for infants who do not have a fully developed immune system.
3. Ginger
Ginger has antimicrobial, antioxidant and anti-inflammatory benefits. It may also help reduce muscle pain and decrease nausea. Consider adding a few slices of raw ginger root to a cup of tea. Ginger candies and capsules are also available.
4. Gargle with Salt Water
Gargling with salt water is a common natural remedy for colds and flu. Salt creates an environment that causes water to move out of the cells, which can reduce inflammation. It also inhibits the growth of some forms of bacteria in the throat. The warm water is also soothing.
To gargle with salt water, dissolve one teaspoon of salt in about eight ounces of water. Swish it around your mouth and throat for 20 to 30 seconds, then spit it out. You can repeat this several times a day.
5. Use a Neti Pot
A nasal rinse using a neti pot can decrease congestion and may help ease cold symptoms. The saline solution rinses out the sinuses and helps get rid of mucus. When using a neti pot, always use sterile or distilled water to reduce the risk of infection. Do not use tap water, which can contain bacteria and cause a serious infection.
6. Add Moisture to the Air
Dry indoor air often worsens congestion, coughs and sore throats, but adding moisture helps keep the nasal passages and throat from drying out, making it easier to breathe and easing irritation. Moist air also helps loosen mucus so it can drain more easily, reducing that heavy, blocked-up feeling. At night, a humidifier can promote more restful sleep by preventing the throat and sinuses from drying out. Just be sure to keep the device clean, since bacteria and mold can build up if it isn’t maintained properly.
7. Take an Epsom Salt Bath
An Epsom salt bath can be a soothing home remedy when you’re fighting off a cold or the flu. The warm water helps relax tight muscles and ease body aches, while the magnesium in Epsom salts is absorbed through the skin and may help reduce inflammation and promote relaxation. This combination can make it easier to rest, which is essential for recovery. The steam from the bath also helps open nasal passages, providing some relief from congestion. While an Epsom salt soak won’t cure a cold or flu, it can bring comfort, reduce discomfort and support the body as it heals.
Most people usually tolerate the natural treatments above. They often work best when you combine a few remedies together. It may also take a little trial and error to determine what will work best. Remember, it is best to contact your healthcare provider if symptoms worsen or are not resolved in a week or two.
The information on this website is for general educational purposes only and is not a substitute for professional medical advice. Always consult your doctor or qualified healthcare provider before making changes to your health, diet or treatment plan.