9 Effective Natural Remedies for Cold and Flu: What Really Works?

A simple cold and flu might seem like harmless issues, but man, oh man, are they frustrating? A constant stuffy nose, irritated throat, and heavy head leave you helpless and irritated. Although there are several natural remedies for cold and flu, it is not easy to bear them for even a day or two. 

We’ve all been there – the stuffy nose, the scratchy throat, the never-ending cough. The common cold and flu can be some of the most annoying and frustrating illnesses to deal with. Not only do they make us feel terrible, but they also disrupt our daily routines and leave us feeling drained and unproductive.

And let’s not forget about the endless parade of medications and treatments that promise relief but often fall short. The constant search for a cure can be exhausting, especially when you’re unsure which remedies work.

First, understand the causes, symptoms and treatments of common cold and flu.

But fear not, because natural remedies for cold and flu are here to save the day!

Natural Remedies For Cold And Flu

1. Stay Hydrated 

Staying hydrated is an important part of overall health, but did you know that it can also be an effective natural remedy for cold and flu? When you have a cold or flu, your body loses fluids through sweating, fever, and increased mucus production. This can lead to dehydration, which can make symptoms worse and prolong recovery time.

Drinking plenty of fluids can help to prevent dehydration and flush out toxins from the body. Water is the most obvious choice, but other hydrating fluids like herbal tea, soup, and fruit juice can also provide valuable nutrients and immune-boosting properties.

One of the most popular and effective hydration remedies for cold and flu is warm lemon water with honey. The vitamin C in the lemon can help boost the immune system, while the honey can soothe a sore throat and provide antimicrobial benefits.

Another way to hydrate and soothe symptoms is by sipping on warm, clear broths and soups. These can help to loosen congestion and provide valuable nutrients and electrolytes.

So, next time you’re feeling under the weather, make sure to drink plenty of fluids and stay hydrated. Not only will it help you feel better faster, but it can also be a delicious and comforting part of your natural remedy routine.

natural remedies for cold and flu

2. Take Good Sleep

During sleep, the body produces cytokines, which are proteins that help to fight off infection and inflammation. Lack of sleep can suppress the immune system and make it harder for the body to fight off illness.

A recent study in the Archives of Internal Medicine found that people who slept less than six hours a night are more likely to catch a cold than those who slept for seven hours or more. So, getting adequate sleep is crucial if you want to prevent cold and flu or recover faster.

But it’s not just about the quantity of sleep, it’s also about the quality. Creating a sleep-conducive environment by keeping the bedroom cool and dark, avoiding screens before bedtime, and practicing relaxation techniques can all help to improve the quality of sleep.

Incorporating natural remedies like herbal tea or aromatherapy can also enhance the sleep experience and provide additional benefits for cold and flu symptoms. Chamomile tea, for example, is a natural sleep aid that can also help to reduce inflammation and boost the immune system.

So, next time you feel the onset of a cold or flu, make sure to prioritize sleep and give your body the rest it needs to fight off illness. Your immune system (and your well-rested self) will thank you.

natural remedies for cold and flu

3. Gargle Routinely

Gargling with warm salt water has long been a popular home remedy for sore throat, but did you know it can also be an effective natural remedy for cold and flu symptoms? The salt helps to reduce inflammation, while the warm water helps to soothe the throat and loosen mucus.

Studies have shown that gargling with salt water can help to reduce the severity and duration of cold and flu symptoms. According to the Canadian Medical Association Journal, people who gargle with salt water three times a day have a shorter duration of cold symptoms than those who don’t gargle at all.

To make a saltwater gargle, simply mix half a teaspoon of salt into a glass of warm water and stir until dissolved. Then, take a sip, tilt your head back, and gargle for 30 seconds before spitting the mixture out. Repeat several times a day as needed.

In addition to salt water, other natural ingredients like apple cider vinegar and honey can also be added to gargle solutions for added benefits. Apple cider vinegar has antibacterial and antiviral properties, while honey is a natural cough suppressant.

natural remedies for cold and flu

4. Apply Vaporub Under Your Nose

Using a salve or vaporub under your nose can be an effective natural remedy for relieving cold and flu symptoms. The salve, typically made with ingredients like menthol, eucalyptus oil, and camphor, helps to open up nasal passages, reduce congestion, and provide soothing relief.

When applied under the nose, the vaporubs’ aromatic properties can help clear nasal congestion, making breathing easier. The menthol and eucalyptus oil have a cooling effect, which can also help to soothe irritated skin and provide a refreshing sensation.

Research has shown that inhaling menthol and eucalyptus oil can help alleviate symptoms of nasal congestion and improve airflow. Individuals who use a menthol-based product can experience significant relief from nasal congestion compared to those who don’t. 

To use vaporub, simply apply a small amount to the skin under your nose and gently massage it in. The aroma will gradually release, providing respiratory relief throughout the day or night.

natural remedies for cold and flu

5. Blow Your Nose Often

Blowing your nose often can be a simple yet effective natural remedy for cold and flu. Blowing your nose can help reduce congestion, alleviate pressure, and improve breathing by clearing out excess mucus and irritants from the nasal passages. It’s important to use gentle pressure when blowing your nose to avoid further irritation. Keeping tissues on hand and washing your hands regularly can also help prevent the spread of germs.

natural remedies for cold and flu

6. Use Salt Water To Rinse Your Nose

Rinsing your nose with salt water, also known as nasal saline irrigation, is one of the most effective natural remedies for cold and flu that can help relieve congestion, reduce inflammation, and clear out mucus from the nasal passages. The saltwater solution helps to loosen and thin mucus, making it easier to expel from the nose. Nasal saline irrigation can also help to reduce the duration and severity of cold and flu symptoms. It’s important to use sterile or boiled water and the correct concentration of salt to avoid further irritation.

Learn easy ways to avoid seasonal flu.

natural remedies for cold and flu

7. Drink Hot Liquids

Hot liquids, such as tea, soup, or warm water with honey and lemon, are a simple and effective natural remedy for cold and flu symptoms. The heat and steam from hot liquids can help relieve congestion and soothe sore throats. Some hot liquids, such as tea and soup, also contain anti-inflammatory and immune-boosting properties to help fight infection. Drinking hot liquids can also help keep the body hydrated, which is important for maintaining overall health and supporting the immune system.

According to a study published in the International Journal of Nursing Studies, drinking hot fluids can relieve common cold symptoms such as cough, runny nose, sneezing, sore throat, and fatigue. The study found that hot fluids provided immediate and sustained relief of symptoms.

8. Sleep With An Extra Pillow

Elevating your head with an extra pillow while sleeping is a natural remedy that can help alleviate flu and cold symptoms. Sleeping with a slightly elevated head can help reduce nasal congestion, ease breathing, and prevent post-nasal drip. This can also help reduce the risk of developing a sinus infection or other respiratory complications.

According to a study published in the Journal of Clinical Sleep Medicine, elevating the head of the bed by 20 degrees with a wedge pillow reduced nasal congestion and improved breathing in patients with obstructive sleep apnea. The study suggests that elevating the head can improve nasal airflow and prevent obstructions that can cause snoring, a common cold and flu symptom.

Sleeping with an extra pillow can also help prevent mucus from pooling in the sinuses and nasal passages. This can help prevent the growth of bacteria and viruses that can cause infections and prolong cold and flu symptoms.

9. Take Natural Supplements

Although opting for natural remedies for cold and flu can help you a bundle, there is no harm in using natural supplements like FluAce. FluAce is an enriching blend of plant roots and herbs that gives you fast and effective relief from flu and flu-like symptoms. 

It helps relieve many flu-related symptoms like fever, headache, and aches. This carefully curated herbal formula will help you get rid of nasal congestion, dry cough, chills, sweats, sore throat, fatigue, and weakness.

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