Natural Remedies for the Common Cold Part 1
While there’s no cure for the common cold, there are plenty of remedies that can help you feel better while your body does its job of fighting off the infection.
1. Rest:
When you’re sick, your body needs energy to fight off the virus. Rest allows your immune system to do its work more efficiently. Instead of pushing through your usual schedule, take it easy, sleep more, and take naps when you can. A well-rested body is better equipped to heal itself, which can shorten the duration of your cold. A common question is should I workout with my cold? We typically recommend backing down the intensity, volume or both. This is not a time for trying to set a personal best, use this time to rest, maybe do some low intensity technical work for your sport.
2. Hydration:
Dehydration can make cold symptoms worse, so it’s crucial to stay hydrated. Drinking plenty of fluids helps thin mucus, reduces congestion, and soothes a sore throat. Water, herbal teas, broths, and warm liquids are great options. Avoid caffeinated or alcoholic beverages, as they can dehydrate you. Warm liquids—such as a cup of tea or broth—can offer additional comfort by helping loosen mucus and soothe irritated airways.
3. Saltwater Gargles:
A sore throat can be one of the most uncomfortable cold symptoms. One easy and effective home remedy is gargling with warm salt water. Saltwater helps reduce inflammation and can soothe your throat while helping to flush out irritants. To make your own gargle, simply mix 1/2 teaspoon of salt into a glass of warm water and gargle several times a day. Just don’t swallow it, salt water can induce feelings of nausea when drunk.
4. Steam Inhalation:
Congestion is one of the hallmark symptoms of a cold, and inhaling steam can help clear it up. The moisture from steam helps loosen mucus and eases sinus pressure. You can take a hot shower or lean over a bowl of hot water, cover your head with a towel, and inhale the steam. For an extra boost, try adding a few drops of eucalyptus or peppermint essential oil, known for their decongestant properties. Just be sure to use essential oils cautiously and never apply them directly to your skin. And go light on the oils, too potent can cause irritation to the eyes.
5. Honey: Nature’s Cough Syrup
Studies show that honey can be just as effective as over-the-counter cough medicine for soothing a persistent cough, especially at night. Honey coats the throat, creating a soothing barrier and reducing irritation. It also has antimicrobial properties that may help fight off the cold virus. Take a spoonful of honey or mix it into warm tea for added relief.
Note: Honey should not be given to children under one year of age due to the risk of infant botulism.
