Home Remedies for Common Cold

The common cold, also known as Upper Respiratory Infection (URI), is one of the most common infections, affecting millions of people worldwide. According to the Centers for Disease Control and Prevention (CDC), an adult can contract a common cold two to four times per year. Although there is no definite cure for the common cold, there are several therapeutic options available, including home remedies, to assist alleviate symptoms. In this post, we have provided a list of some basic home remedies for the common cold that are not only helpful but also safe to eat, as long as they are used in moderation and correctly. But first, let’s review some fundamentals.

What is Common Cold?

The common cold is a viral infection of the upper respiratory tract that can persist from 5 to 10 days, depending on the person’s health and immune system. It can be caused by a variety of respiratory viruses, with rhinoviruses being the most common culprit globally.

The illness is very contagious and spreads quickly; if a healthy person comes into touch with virus-carrying droplets sneezed or coughed out by an infected person, they may also become infected. A person can potentially become infected with a common cold virus by touching a contaminated surface and then touching their face without washing their hands.

Although the common cold can occur at any time of year, incidences tend to increase amid seasonal changes.

Symptoms of Common Cold

The common cold causes a variety of symptoms, which can vary in intensity. The signs and symptoms usually intensify within 2-3 days of infection and can include:

• Runny nose or nasal congestion
• Sore throat
• Cough
• Sneezing
• Headache
• Mild body aches
• Fever (usually low grade in older children and adults)
• Fatigue
• Watery Eyes

Home Remedies for Common Cold

Here are some of the simple yet highly effective home remedies that can help relieve the symptoms of the common cold.

Honey and Lemon Water

Honey is known for its antimicrobial and anti-inflammation properties that can help reduce inflammation and irritation in the throat, whereas lemon is a rich source of vitamin C and antioxidants that boost the immune system, help break down mucus, and relieve nasal congestion.

Preparation: To prepare this herbal drink, all you need to do is take a cup of warm water, add 1 tablespoon of freshly squeezed lemon juice and 1 tablespoon of unadulterated honey (you can adjust the quantity as per your taste). It is, however, not advisable to give honey to a child under 1-year old.

Ginger Recipes

Since ancient times, people across the world, regardless of their ethnicity, have used ginger as a herbal remedy to treat many illnesses, including the common cold. While there is no conclusive evidence to prove that ginger can help get rid of colds, various researches suggest that it may help ease the symptoms of cold or sore throat because of its antiviral, anti-inflammatory, and antioxidant properties. There are different ways to consume ginger to relieve the symptoms of common cold, such as:

• Chew a thin slice of fresh ginger
• Drink ginger tea prepared with freshly grated ginger
• Add fresh ginger to recipes, juices and smoothies
• Make a ginger shot by blending fresh ginger with coconut water
• Eat fresh slice of ginger with unadulterated honey for a stronger antimicrobial effect

Note: Always use ginger in moderation, as having it in excess can lead to several side effects.

Saltwater Gargles

Saltwater gargle is another effective home remedy to relieve symptoms of the common cold, particularly sore throat and throat irritation. Salt has natural antimicrobial properties that can help inhibit the growth of bacteria and viruses in the throat. Frequent gargles with salt water can help reduce inflammation and discomfort in the throat, draw out excess fluid from the tissues in the throat, and can help wash away mucus, allergens, and irritants, providing a soothing effected and temporary relief from soreness.

Preparation: To prepare saltwater for gargles, add half teaspoon of salt to a cup of warm water, mix them well, take a sip, tilt your head back and gargle for about 30 seconds.

Saline Nasal Spray

Using a saline nasal spray is also an effective way to ease symptoms of the common cold, as it helps thin mucus and keep the nasal passage moist. Saline nasal spray can be easily made at home.

Preparation: To prepare a saline nasal spray, all you need is one cup of distilled water in a clean bowl, to which add ¼ teaspoon of non-iodized salt, and ¼ teaspoon of baking soda, stir the mixture until the salt is completely dissolved. Once the mixture is ready pour it in a clean spray bottle or dropper bottle. To use the nasal spray, tilt your head a little forward, insert the nozzle of the spray into one nostril, and spray or squeeze the bottle while breathing in gently. Do the same process on the other nostril as well.

Vitamin C-Rich foods

Vitamin C, also known as ascorbic acid, is an important nutrient known for its immune-boosting properties, which can enhance the body’s healing process during the common cold. Vitamin C is found in a wide variety of fruits and vegetables, such as citrus fruits (oranges, lemons, grapefruits, limes), berries (all kinds), kiwi, papaya, pineapple, mango, guava, bell peppers, broccoli, brussels sprouts, and potatoes. Incorporating these foods in your diet during a cold can help shorten the duration of the common cold.

Steam Therapy

Steam therapy is one of the most commonly used home remedies for managing common cold symptoms. Inhaling steam or taking a steamy shower can help ease nasal congestion, soothes the respiratory tract, and make breathing easier especially when your nose feels stuffy during a cold. There are various ways in which you can incorporate steam therapy in your recovery process, such as:

• Steam inhalation
• Warm showers
• Humidifiers

Essential Oils

Essential oils, such as eucalyptus oil, peppermint oil, tea tree oil, lavender oil, oregano oil, lemon oil, thyme oil, and rosemary oil, have antiviral, anti-inflammatory, and decongestant effects that relieve stuffy noses and improve breathing. Here are some ways to utilize essential oil to relieve symptoms of the common cold:

• Add a few drops of essential oil to a warm bath
• Add a few drops to a diffuser near your bed to help you sleep better.
• Add a few drops to a steamer for steam inhalation
• Add a few drops of essential oil with a carrier oil (coconut oil, or almond oil) and rub it on your chest

Note: Perform a patch test before applying an essential oil on your skin, to avoid any allergic reactions.

Probiotics

Probiotics are live bacteria and yeasts that have therapeutic effects on the body. They can help relieve common cold symptoms by boosting the immune system and reducing inflammation. Certain probiotic strains, including lactobacillus and bifidobacterium, have been proven to reduce the frequency of respiratory infections. These bacteria help the body establish a strong defense mechanism against cold-causing infections. There are several sources of probiotics that you can incorporate into your diet:

• Yoghurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

Hot Liquids

Warm liquids, such as vegetable soups, chicken broth, and herbal teas, can help reduce nasal congestion. Drinking warm beverages not only helps to clear mucus, but also keeps you hydrated and gives a relaxing effect.