Our Precision Healthcare membership goal is to guide you in a diverse approach to any seasonal sickness you may encounter. Tanya's focus is always to find the root cause and treat it based on the conversation's with her membership. If you're looking for a provider who approaches things with a diverse approach targeted at the root cause, check out our membership today!
When it comes to managing symptoms of cold and flu, several natural remedies can help alleviate discomfort and support the immune system. Here's a list that Tanya believes are effective remedies that you should consider:
1. Hydration
Why it helps: Staying hydrated helps thin mucus, reduces congestion, and prevents dehydration caused by fever or sweating and allows cells to function effectively.
Best options: Water, herbal teas (like ginger or chamomile), warm broths, and small amounts of electrolyte-rich drinks like coconut water or LMNT. Avoid juices, soda, Gatorade/Powerade or any other sweet beverages as the extra sugar works against your natural immune responses.
2. Honey
Why it helps: Honey has natural antibacterial and antiviral properties in its raw form. It can soothe a sore throat and suppress coughs.
How to use: Mix a teaspoon of honey into warm water or herbal tea for a flavorful beverage. You can also take a spoonful directly, especially before bedtime for the best benefit. It is recommended that you don't use a metal tool in honey- try wood instead. Also, do not give honey to infants under 12 months of age.
3. Ginger
Why it helps: Ginger contains anti-inflammatory and antioxidant compounds. It can help relieve throat pain, reduce inflammation, and ease nausea.
How to use: Make ginger tea by simmering fresh ginger slices in water for 10-15 minutes. Add lemon juice and honey for extra benefits. Also use fresh ginger slices when making soups and bone broth for additional benefits.
4. Garlic
Why it helps: Garlic has antimicrobial properties and can boost the immune system, helping to fight off viruses and bacteria.
How to use: Crush raw garlic and let it sit for a few minutes to release its active compound, allicin. Add it to all foods as tolerated particularly soups, broths, or mix with honey.
5. Steam Inhalation
Why it helps: Inhaling steam can help loosen mucus, clear nasal passages, and relieve sinus congestion.
How to use: Boil water, pour it into a bowl, and lean over it with a towel draped over your head- be cautious to avoid burning skin with contact. Add a few drops of eucalyptus or peppermint oil for added decongestion.
6. Elderberry
Why it helps: Elderberry has been traditionally used to reduce the duration and severity of cold and flu symptoms due to its immune-boosting properties.
How to use: Elderberry syrup or lozenges are available in health stores. You can also make your own syrup by simmering dried elderberries with water, honey, and spices. Try to limit high sugar elderberry flavored products in favor of the real fruit with low to no sugar added.
7. Vitamin C
Why it helps: Vitamin C is known for its immune-boosting effects and can help reduce the duration of cold symptoms.
Best sources: Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, and broccoli.
8. Probiotics
Why it helps: Probiotics can help support the gut microbiome, which is a key component of immune health.
Best sources: Yogurt with live cultures (low to no sugar varieties), kefir (no to low sugar varieties), sauerkraut, kimchi, and other fermented foods.
9. Peppermint
Why it helps: Peppermint contains menthol, which can help soothe the throat, reduce congestion, and act as a natural decongestant.
How to use: Drink peppermint tea or inhale steam from hot water with a few drops of peppermint essential oil.
10. Rest and Sleep
Why it helps: Rest allows the body to focus on fighting the infection and regeneration of cells which reduces recovery time.
Tip: Aim for 7-9 hours of sleep and consider short naps if you're feeling fatigued.
11. Bone Broth
Why it helps: Bone broth is nutrient-dense, hydrating, and soothing. It's rich in vitamins, minerals, and amino acids that support immune function.
How to use: Sip warm bone broth throughout the day or add it to soups. Make sure that your bone broth does not have added sugar. You can add sliced ginger and/or lemon, herbs, garlic, etc. to enhance flavor.
12. Turmeric and Black Pepper
Why it helps: Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. Black pepper enhances the absorption of curcumin.
How to use: Add a teaspoon of turmeric and a pinch of black pepper to warm milk or water. Optionally, add honey for sweetness.
13. Salt Water Gargle
Why it helps: Gargling with salt water can soothe a sore throat, reduce inflammation, and help clear mucus.
How to use: Mix half a teaspoon of salt in a cup of warm water and gargle several times a day.
14. Herbal Teas
Thyme: Antimicrobial and can soothe coughs.
Echinacea: May boost immune function and reduce the severity of symptoms.
Chamomile: Calming, helps promote sleep, and can reduce throat pain.
Peppermint: Natural decongestant, helps with nausea.
Elderberry: Natural immune boosting properties.
15. Apple Cider Vinegar (ACV)
Why it helps: ACV has antimicrobial properties and may help alkalize the body, potentially slowing down virus replication.
How to use: Mix 1-2 tablespoons of organic ACV in a glass of warm water with honey and lemon.
Bonus Tips
Humidifiers: Adding moisture to the air can help ease nasal congestion and soothe irritated respiratory passages.
Warm Baths: A warm bath with Epsom salts or essential oils like lavender can relax muscles and relieve body aches.
Avoid Dairy: For some people, dairy may increase mucus production. Consider reducing dairy intake if you notice increased congestion.
Neti Pot/Saline Rinse: Use distilled or cooled boiled water at body temperature only with pre-measured saline packets added for Neti Pot.
Natural Cold Remedies vs. When to See a Medical Professional
While these natural remedies can help with symptom management, they should not be used as a replacement for medical guidance. If symptoms are severe, last for over a week, or get worse, it is crucial to seek advice from a healthcare provider. Did you know we have a non-member sick care visit here at The Health Lab? Click the link below to set up your visit today!
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