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Cold and flu season is upon us. As we brace for the cold weather, we also must brace ourselves for the inevitable onset of coughing, sneezing, sore throat, aches, and pains that come with getting sick this season.
While there is no cure for the viruses that cause the cold or flu, there are ways you can boost your immune system and keep yourself healthy while fighting back against the sniffles. Conventional medicine offers a variety of familiar treatments that can help alleviate symptoms (including vaccination) however, as interest grows in wellness and more organic, natural offerings, many are turning to homeopathic remedies to help them get well and stay well.
Using simple, natural ingredients that you can find in your kitchen or around the house combined with centuries of ancient wisdom that’s healed generations before, you can save yourself a few runny noses and sore throats this season by trying out the following holistic options for getting over the cold and the flu.
1. Onion
The idea that onions can help heal the cold or the flu likely originated as a folk remedy in the early 14th century but some cultures still believe in the medicinal properties of the root vegetable. One simply slices a red onion in half and places the two halves either in socks or on either side of the head while sleeping and you wake up feeling loads better after the onion absorbs the germs in the body. There is no scientific evidence proving that this ancient remedy is effective, but it won’t make your symptoms any worse by trying it out! You can also try eating the onion, as the nutrients in the vegetable are good for overall health.
2. Steam
Something as simple as a hot shower can provide relief from cold and flu symptoms. The steam from the shower can be a great decongestant. No need to stay in too long or even get in at all. If you’re dizzy, tired, or dehydrated from the cold or flu, try sitting on a chair in the bathroom while your shower runs. Consider using a humidifier or vaporizer to keep moisture in the air to ease stuffiness.
3. Hot Soups
Who doesn’t love a warm, savory bowl of chicken noodle soup? Not only are soups fundamental to the autumnal experience, these warm broths can be soothing to the throat and help clear congestion. Soups also help provide important proteins and nutrients that can help your body fight off illnesses. Try traditional Chinese congee, lentil soup, or stick with chicken noodle or vegetable stew.
4. Tea
A hot cup of tea can have a similar effect to soup, warming the body and fighting off flu and cold symptoms. Hot liquids help take the edge off throat pain, relieve congestion in the nose, and tea keeps the body hydrated which is essential to staying healthy. Ginger tea, cinnamon tea, turmeric tea, lemon tea, peppermint tea, even garlic tea (more on that later) can provide relieve and keep you feeling good.
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5. Hydration
Staying hydrated is the most important thing a person can do to stay healthy. When you’re hydrated, your body is able to flush germs out of your system more naturally and effectively. Water is always a good idea, the more alkaline, the better. Health experts recommend at least 64 ounces a day. Herbal teas, broths, and some juices can provide the hydration you need. Avoid alcohol, coffee, and soda while sick, these caffeinated drinks make dehydration worse.
6. Vitamin C
Some studies show that regular intake of vitamin C can reduce symptoms of the cold and the flu. Go for fruits high in vitamin C rather than processed juices with high amounts of sugar. Try oranges, strawberries, mangos and papayas. You can also find a healthy dose of vitamin C in some vegetables like broccoli, bell peppers, kale, and brussel sprouts.
7. Other Vitamins
Calcium, magnesium, and zinc are essential to keeping the immune system strong. Thankfully, there are foods that are naturally high in these nutrients including dairy products, leafy greens, bananas, legumes, and even dark chocolate.
8. Ginger
Ginger has a long history of being used as a remedy for the cold. The spicy root reduces inflammation which can help with a sore throat and an upset stomach that comes with being sick. It’s also an antioxidant that can also be anti-inflammatory. Ginger root can be used in a number of ways as a tea, a juice, a lozenge, or simply by chewing it.
9. Peppermint
Peppermint can serve as a natural decongestant and expectorant (or something that helps lubricate the throat and expel mucus from the body). Peppermint can provide a cooling effect to relief the body of aches and pains and can also help with nausea and indigestion. Peppermint tea and peppermint oils can be used provide symptom relief.
10. Elderberry
The elderberry plant is a staple of folk medicine. Elderberry contains flavonoids that can reduce swelling, fight inflammation, and boost the immune system. Try it in a syrup or a honey to embrace its sweet taste and healing properties.
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11. Honey
Honey can help soothe the throat and suppress coughs. Honey also has antibacterial properties; its high viscosity provides a protective barrier that can fight off infections. A spoonful of honey can help provide comfort to a raw throat. Or combine the power of honey with other healing herbs and foods like ginger, onion, or garlic to help speed up recovery.
12. Garlic
That’s right, garlic! Research shows that including a healthy amount of garlic in your regular diet can ward off illness. Not only that, but consuming garlic while sick can shorten the length of illness and reduce symptoms. Garlic is available in pill form, it can ground into a tea, or consumed the old fashion way in a warm, home cooked meal.
13. Sleep
The most natural thing our bodies can do when fighting the cold or flu is getting plenty of rest. Sleep and relaxation will give your body time to rest and replicate the cells that help fight off diseases in the body. Pro tip: try sleeping with an extra pillow to elevate the head and help drain the sinuses.
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