10 Natural Home Remedies for Cold and Flu

If you are feeling under the weather with a cold or flu, you may be wondering what you can do to ease your symptoms and speed up your recovery. While there is no cure for these viral infections, there are some natural remedies that can help you feel better and boost your immune system. Here are 10 natural home remedies for cold and flu that you can try at home.

1. Drink plenty of fluids. Staying hydrated is essential when you have a cold or flu, as it helps to flush out toxins, thin mucus, and prevent dehydration. Drink water, herbal teas, fruit juices, broth, or electrolyte drinks throughout the day. Avoid caffeine and alcohol, as they can dehydrate you and worsen your symptoms.

2. Rest as much as possible. Your body needs energy to fight off the virus, so give yourself permission to take it easy and get enough sleep. Resting can also help you avoid complications such as pneumonia or bronchitis. Aim for at least seven to nine hours of sleep per night, and nap during the day if you feel tired.

3. Eat chicken soup. Chicken soup is a classic remedy for cold and flu, and for good reason. It can help soothe a sore throat, clear nasal congestion, reduce inflammation, and provide nourishment. Chicken soup may also have antiviral properties, as it contains compounds that inhibit the movement of white blood cells that cause inflammation. You can make your own chicken soup from scratch or use canned or boxed varieties.

4. Take zinc supplements or lozenges. Zinc is a mineral that plays an important role in immune function and wound healing. Studies have shown that taking zinc within 24 hours of the onset of cold or flu symptoms can reduce their duration and severity. Zinc can also prevent the virus from attaching to your cells and replicating. You can take zinc supplements or lozenges as directed on the label, but do not exceed the recommended daily intake of 40 mg.

5. Gargle with salt water. Salt water can help relieve a sore throat, kill bacteria, and loosen mucus. Dissolve half a teaspoon of salt in a glass of warm water and gargle for a few seconds several times a day. You can also add a pinch of baking soda or a few drops of lemon juice to enhance the effect.

6. Drink ginger tea with honey. Ginger is a spicy root that has anti-inflammatory, antiviral, and anti-nausea properties. It can help ease a cough, soothe a sore throat, and settle an upset stomach. Honey is a natural sweetener that has antibacterial, antiviral, and antioxidant properties. It can also coat your throat and reduce irritation. To make ginger tea, peel and chop a small piece of fresh ginger and boil it in water for 10 minutes. Strain and add honey to taste.

7. Use essential oils for aromatherapy or inhalation. Essential oils are concentrated extracts from plants that have various health benefits. Some of them can help with cold and flu symptoms by clearing your sinuses, easing your headache, relaxing your muscles, or boosting your mood. You can use essential oils for aromatherapy by adding a few drops to a diffuser, a humidifier, or a hot bath. You can also inhale them by adding a few drops to a bowl of hot water and covering your head with a towel.

8. Use a humidifier or steam to moisten the air. Dry air can irritate your throat and nose and make your cough worse. Using a humidifier or steam can add moisture to the air and help you breathe easier. You can also add some essential oils or herbs such as eucalyptus, peppermint, or chamomile to the water for extra benefits.

9. Eat bland foods if you have nausea or vomiting. If you have a stomach flu or gastroenteritis, you may experience nausea, vomiting, diarrhea, or loss of appetite. In this case, it is important to eat bland foods that are easy to digest and won't upset your stomach further. Some examples are bananas, rice, applesauce, toast, crackers, yogurt, or chicken broth.

10. Try herbal remedies such as echinacea, garlic, or elderberry. Some herbs have been used for centuries to treat colds and flu and support immune health. Echinacea is a flowering plant that may stimulate your immune system and reduce inflammation. Garlic is a pungent bulb that has antibacterial, antiviral, and antifungal properties. Elderberry is a dark purple berry that has antioxidant.