11 Proven Home Remedies for Common Cold Relief

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Did you know Americans get 1 billion colds each year? Viruses cause colds and can’t be cured. But, there are home remedies that can help ease symptoms. Drinking lots of fluids and using a cool-mist humidifier are good ways to feel better and recover faster.

Colds are very common, hitting adults 2-3 times a year and kids even more. Many people choose natural home remedies over medicines. These remedies use things you likely have at home. They’re often gentler, especially for kids.

Key Takeaways

• Viruses cause colds and cannot be cured, but home remedies can ease symptoms.
• Drinking fluids, using a humidifier, and gargling salt water can provide relief.
• Over-the-counter medications should be used cautiously, especially for children.
• Honey, tea, chicken soup, and aromatherapy can soothe the throat and congestion.
• Supplements like vitamin C, echinacea, and zinc may provide modest benefits.

Drink Plenty of Fluids

Staying hydrated is key when you’re getting over a cold. Drinking water, juice, and warm drinks like tea with honey can ease congestion and stop dehydration. Experts say to aim for 64 ounces of fluids daily, but everyone’s different. Stay away from alcohol, coffee, and caffeinated sodas, as they can make dehydration worse.

Keeping hydrated helps clear your nose, ease stuffiness, and boost your immune system to fight off colds. Since water accounts for 60% of our bodies, it’s vital to drink more when you’re sick.

In the cold months, try to drink at least eight cups of water a day. Warm water, herbal teas, broths, and hot water with honey are great for staying hydrated and feeling better when you’re cold.

Preventing Dehydration

Drinking enough water is key to keeping your body strong and flushing out bad stuff when you’re sick. Water, juice, and warm drinks like tea with honey can ease congestion and stop dehydration. But, it’s best to skip alcohol, coffee, and sugary drinks as they can make dehydration worse. Drinking plenty of fluids, especially if you have a fever, helps your immune system recover and fight the infection.

“Staying hydrated is crucial in cold care as it can help clear nasal passages, relieve congestion, and support the immune system to prevent the common cold.”

Get Adequate Rest

When you’re fighting off a cold, getting plenty of rest is key to recovery. Sleep helps your immune system fight viruses and bacteria, and resting lets your body heal faster.

Try to sleep 7-9 hours each night when you’re sick. Getting enough sleep boosts your body’s defenses and speeds up healing. Also, avoid hard work and save energy for fighting the infection.

Rest and sleep are crucial for getting better. Letting your body rest helps your immune system beat the common cold.

“Most cases of the common cold improve without treatment within 7 to 10 days.”

Use a Cool-Mist Humidifier

Adding moisture to the air can help with nasal congestion and discomfort from the common cold. A cool-mist humidifier is a great home remedy. It is safe for kids because it doesn’t get hot like warm-mist ones.

Cool-mist and warm-mist humidifiers both add moisture indoors. But cool-mist might be better for cold symptoms. Make sure to clean your cool-mist humidifier often and use clean water to avoid spreading germs.

Maintaining Your Humidifier

It’s important to keep your cool-mist humidifier clean and safe. Clean it as the maker says, and change the filter when needed. Keeping humidity at 30% to 50% is best for its benefits.

Using a cool-mist humidifier can ease nasal congestion and discomfort. It helps your body fight the virus.

“Using a cool-mist humidifier can be an effective way to add moisture to the air and ease cold symptoms, but it’s important to maintain the unit properly to prevent the growth of bacteria and mold.”

Gargle with Salt Water

If you have a sore throat, gargling with warm salt water might help. Doctors often suggest this for sore throats, as seen in a 2011 study. A 2013 study showed it could be better than flu shots at preventing infections. It helps lessen the severity of many infections like colds and strep throat.

To make the solution, mix 1/4 teaspoon of salt with warm water. Use half a teaspoon of salt in warm water for a sore throat, gargling for 30 seconds. Doing this several times a day can ease throat pain and swelling. A 2010 study found it can also reduce harmful bacteria in saliva, boosting gum and dental health. It’s good for easing pain and swelling from canker sores too.

A study with almost 400 healthy people showed gargling three times a day cut upper respiratory infections by nearly 40 percent. Those who gargled with salt water had less bronchial infection symptoms when they got sick. It’s advised to gargle with salt water 2-4 times a day for cold relief.

Gargle with salt water at least twice a day, or more if you want. It’s safe for kids over 6 and adults, but not for those who can’t gargle well. But, using too much can cause dehydration, calcium loss, and high blood pressure. Adding honey, lemon, garlic, and herbs can make it taste better.

Try Over-the-Counter Medications Cautiously

When you have a cold, over-the-counter (OTC) meds like decongestants and pain relievers can help. But be careful, especially with kids.

Decongestants, Antihistamines, and Pain Relievers

Decongestants can make your nose less stuffy, and antihistamines can ease sneezing and runny nose. Pain relievers like acetaminophen or ibuprofen can help with aches and fever. But, use them carefully because they can have side effects, especially in kids.

Kids under six should not take these meds because they can react badly. Always talk to a doctor before giving them cold meds.

Always read the labels and follow the directions when taking cold remedies. If you’re taking any other medications, talk to a pharmacist or doctor to use them safely.

Remember, OTC meds can help but don’t replace rest, drinking plenty of water, and home remedies. Be careful and see a doctor if your symptoms get worse or don’t go away.

“It’s crucial to use over-the-counter cold medications with caution, especially for children. Always read labels, follow dosage instructions, and consult a healthcare provider if you have any concerns.”

Soothe with Honey and Tea

When you have a cold, a warm cup of tea with honey is a great home remedy. Honey has antiviral and antimicrobial properties that ease throat irritation and soothe a cough. This mix with warm tea helps loosen mucus and eases a sore throat.

Try drinking a lemon and honey tea 2 to 3 times a day for best results. Lemons have vitamin C to fight colds, and honey soothes the throat. You can also take echinacea capsules 3 times daily or drink elderberry and linden tea after soaking it for 10 minutes.

If you like something savory, garlic tea can boost your immune system. Make it by boiling garlic cloves for 5 minutes. Ginger tea is another good choice, made with fresh ginger, honey, and lemon juice. For something different, try dandelion tea or star anise tea, both made by soaking the ingredients for 10 minutes.

Any tea with honey and warmth can ease your cold symptoms. Gargling with tea or honey soothes a sore throat. A warm salt water rinse can also help. Always use clean water for rinses to prevent infection.

“Honey has been shown to be superior to a placebo for children with acute upper respiratory infections.”

Enjoy Chicken Soup

Chicken soup is more than a classic comfort food when you’re fighting a cold. It has anti-inflammatory properties that can ease congestion and other cold symptoms. Studies show that its simple broth helps your nose’s cilia work better, stopping cold viruses from spreading.

Onions, garlic, and other veggies in chicken soup are packed with phytonutrients. These help keep your immune system strong and reduce inflammation. The soup’s easy-to-digest calories also give your body the energy it needs to fight infections.

Chicken soup offers more benefits than you might think. The gelatin, glucosamine, and chondroitin from the bones can heal your digestive tract lining. Carnosine in the chicken can also clear your nose and throat congestion. Plus, the warm, comforting feeling of eating it can make you feel better, thanks to the placebo effect.

To make the most of chicken soup, try this easy recipe:

• One chicken, cut into 8-10 pieces
• 8 cups of chicken broth
• Three large cloves of garlic
• 1/2 cup chopped onion
• Two carrots
• Two celery stalks
• 8 ounces dried wide egg noodles or 1 cup uncooked long-grain rice

Next time you’re sick, grab a warm bowl of chicken soup. It might be just what your body needs to beat those cold symptoms.

Use Aromatherapy and Steam

Fighting the common cold can be challenging, but aromatherapy and steam can help. Essential oils and steam can break up mucus and ease nasal congestion.

Unleash the Benefits of Essential Oils

Some essential oils, like menthol, eucalyptus, and peppermint, help clear mucus and ease congestion. These oils make it easier to breathe by thinning out mucus. Studies also show that a nasal spray with eucalyptus, peppermint, oregano, and rosemary can help with sore throats and coughs.

When using essential oils, always follow safety tips. The NAHA says to use three drops of essential oil per ounce of carrier oil for kids and 15 to 30 drops for adults. Don’t give peppermint oil to kids under six because it can be risky.

Embrace the Power of Steam

Taking a hot shower with steam can ease your respiratory system. The warm air helps clear mucus and ease congestion. Adding eucalyptus or menthol essential oils to your shower can make it even more effective.

But remember, essential oils and steam should be used carefully. Putting essential oils on your skin without diluting them can burn you. Breathing in too much steam or essential oils can make you dizzy, give you headaches, or make you feel sick.

Using aromatherapy and steam can help you fight the common cold. They can ease your symptoms and help your body heal naturally.

Sleep with Extra Pillows

When you’re fighting a cold, finding relief is key. Sleeping with extra pillows is a simple yet effective way to help. Elevating your head can promote better sinus drainage, providing much-needed relief for a stuffy, congested nose.

Your body may make more mucus when you’re sick, causing discomfort in your nose and sinuses. Sleeping with an additional pillow or two can help by keeping your head slightly elevated. This position makes it easier for mucus to drain, helping you breathe better at night.

A 2012 study found that a bedroom temperature between 60 and 67°F (15.6 and 19.4°C) is key for good sleep, especially when you’re sick. A cool, comfy bedroom can make sleeping with extra pillows even more helpful for cold relief.

Cold symptoms usually last 7 to 10 days and can disrupt sleep with congestion, coughing, and a runny nose. Using this easy remedy can help you rest better and recover faster.

It’s best to avoid alcohol before bed to sleep well and stay hydrated. Using pillows to lift your head can also reduce mucus in your throat while you sleep.

Consider Nasal Irrigation Cautiously

Nasal irrigation can clean out mucus and irritants from your nose. But, make sure to use only sterile or distilled water to avoid a serious brain infection.

Neti pots are easy to find at stores and online, costing $10 to $30. They can help when used with other treatments. But, don’t use them for more than 1-3 weeks to avoid irritation.

Neti pots are usually safe when used right, causing only mild side effects. However, a rare infection from a certain amoeba has been reported.

Before trying nasal irrigation, talk to a healthcare provider. They can teach you the right way to do it safely.

Remember, nasal irrigation can help with cold symptoms. But be careful and talk to a healthcare provider first. Drinking plenty of water, resting, and trying other home remedies can also help.

In Short, Home Remedies for the Common Cold

There are many home remedies that can help with common cold symptoms. These natural remedies can soothe your throat, reduce swelling, and ease congestion. You don’t need over-the-counter medicines for this.

Enjoying a warm cup of tea with honey is a simple yet effective remedy. Honey has antiviral and antimicrobial properties, and it can soothe an irritated throat. Studies suggest that children under six should not use over-the-counter medications for cold symptoms, making honey a safe choice.

Chicken soup is another comforting option. Its anti-inflammatory properties can lessen cold symptoms. Sleeping eight to ten hours at night is also recommended for the body’s immune system. So, drink soup and get plenty of rest for the best results.

For congestion, try a cool-mist humidifier or a steamy shower. The moisture can help loosen mucus and ease nasal discomfort. Symptoms lasting longer than two weeks or a fever higher than 100 degrees lasting longer than three days should prompt a call to the doctor.

Essential oils and aromatherapy can also help with congestion. Menthol, eucalyptus, and other scents can break up mucus and reduce congestion. Avoid smoking and exposure to secondhand smoke, as they can worsen symptoms related to the common cold.

Supplements like zinc, Echinacea, and vitamin C might help a bit, but their effects are unclear. Always talk to a healthcare provider before trying new supplements, especially for kids.

Using these natural home remedies can help you feel better about common cold symptoms and support your body’s healing.

Be Cautious with Supplements

Some people use supplements like vitamin C, echinacea, and zinc to fight the common cold. These supplements might help some people, but their benefits are not clear. They should be used carefully. Research shows that vitamin C can make the cold shorter and less severe.

But, taking more than 500 mg a day can cause side effects like nausea and diarrhea. Zinc supplements are good for those with poor diets or who drink a lot of alcohol. They work best when taken early in the cold.

Echinacea can be taken up to three times a day to prevent colds. But it’s not proven to work for everyone. Always talk to a healthcare provider before taking these supplements, especially if you have health issues or take other medicines.

Some people also use elderberry syrup and garlic to help with cold symptoms. Remember, these remedies might help, but use them with care. Always check with a healthcare provider to ensure they’re safe.

To avoid getting colds and flu, wash your hands often, eat foods high in vitamin C, and get plenty of rest. A healthy lifestyle and talking to a healthcare provider can help manage cold symptoms and keep you healthy.

“The use of over-the-counter cough and cold drugs should not be given to children under age 4, according to the FDA and manufacturers.”

Be careful with supplements and over-the-counter drugs. They can sometimes harm you more than help. Always talk to a healthcare provider before trying new remedies, especially if you have health problems or take other medicines.

Conclusion

Managing the common cold often means using simple, natural home remedies. Stay hydrated, rest well, and use a humidifier. Try remedies like honey and chicken soup. Be careful with medicines and supplements, and see a doctor if your symptoms get worse.

Adults get 2-4 colds a year, and kids might get 6-8. Some supplements like vitamin D can help fight infections in people who lack it. But vitamin C doesn’t always shorten colds or make them less severe. Over-the-counter drugs can ease symptoms, but use them carefully, especially for kids.

Focus on staying hydrated, resting, and using natural remedies to boost your immune system. Most colds go away in 1-2 weeks, but some congestion might last longer. Keeping your hands clean and staying mentally healthy also helps fight off colds and stops them from spreading.