A common cold or flu is often the body’s way of signalling that your immune system may be under stress. These illnesses are usually viral and have the potential to cause symptoms such as nasal congestion, sore throat, sneezing, coughing, body aches, and general fatigue. While over-the-counter medications may help ease some of these symptoms, many people also find comfort in natural, time-tested home remedies.
Cold and flu infections typically resolve within 7–10 days. During this time, managing the symptoms is often more practical than attempting to “treat” the virus itself. Certain dietary and lifestyle choices may support your body’s natural defences and contribute to better comfort and hydration.
This article outlines 15 home remedies that may support your well-being during a cold or flu.
Top 15 Home Remedies for Cold and Flu
Home remedies for cold and flu can help alleviate symptoms and promote faster recovery. Natural options like ginger tea, honey, garlic, chicken soup, and steam inhalation may provide relief from congestion, sore throat, and body aches. Here, find out what cold and flu remedies you can try at home:
- Zinc
- Vitamin D
- Ginger
- Garlic
- Echinacea
- Vitamin C
- Honey
- Probiotics
- Salt Water Gargle
- Elderberry
- Eucalyptus
- Warm Baths
- Essential Oils
- Topical Balms and Ointments
- Drinking Plenty of Fluids
1) Zinc
Zinc is an essential mineral for many enzymes to work inside the body and plays a crucial role in cold management. It has shown a remarkable reduction in the duration of cold symptoms.
It is present naturally in lentils, fortified cereals, and meat. Incorporating these foods in your routine, like lentil soup, soups, or broth containing vegetables and cereals, will be beneficial.
Zinc lozenges, available over the counter, may help in reducing the duration of symptoms when taken at the onset of illness.
2) Vitamin D
Adequate levels of vitamin D are linked with better immune responses. Sunlight exposure, fortified milk, eggs, and fatty fish are good sources. Supplements may be advised if a deficiency is suspected, but always confirm with a doctor.
3) Ginger
Ginger has traditionally been used to help soothe a sore throat and manage nausea due to its antimicrobial and anti-inflammatory properties. Warm ginger tea or adding ginger to soups may provide comforting effects during cold symptoms.
4) Garlic
Garlic is known to possess antimicrobial and antiviral properties. Apart from helping you in recovering from cold, it is also found to have a precautionary role and protectant property against cold, cough and other respiratory symptoms.
Garlic can be consumed in the form of soup, stew, juice of raw garlic, part of curry preparation, and otherwise just eating it raw.
5) Echinacea
The entire plant of echinacea has been used traditionally and in alternative medical practices. It acts as an immunomodulator in managing cold. It is more effective in protecting you from cold than managing it after you are down with the cold. Be cautious of some side effects, like nausea and vomiting, when using echinacea.
6) Vitamin C
Vitamin C is an antioxidant and plays a key role in immunity-building. Found in citrus fruits, guava, bell peppers, and strawberries, vitamin C plays a key role in immune health. While it may not prevent colds, it may help support recovery. It can also be incorporated as a juice, lozenge or just mix lemon wedge with plain water and add a little sugar and salt for a lemonade!
7) Honey
It is a home remedy for cold and coughs in many cultures. The recent research proves the positive effect of the use of honey in the cold and cough management and other respiratory tract infections. However, caution should be exercised about the quality of honey.1
8) Probiotics
These beneficial bacteria, found in yoghurt and fermented foods, may support gut health, which in turn may contribute to immune balance. Choose plain, unsweetened yoghurts or consult your healthcare provider for probiotic supplements.
9) Salt Water Gargle
Salt water gargling may help to provide symptomatic relief from upper respiratory tract problems. It may provide a soothing effect on a sore throat and give relief from nasal congestion.
Salt water gargling can be done by:
- Warm a glass full of water and add 1 teaspoon of salt to the water alongwith a pinch of turmeric.
- Take this warm water little by little in the mouth and gargle until it reaches or touches the throat. Repeat it until you finish the glass of water.
- Spit it out after a minute or two
- This practice, or gargling, will provide relief from cold and cough symptoms.
10) Elderberry
Commercially available elderberry syrups or lozenges are traditionally used during flu season. Elderberry contains an active compound called anthocyanins, which may help strengthen the immune system and help minimise flu symptoms. Only use products from reputable sources, as raw elderberries and other parts of the plant can be toxic.
11) Eucalyptus
Inhaling steam infused with eucalyptus oil may provide relief from congestion. However, essential oils should be used carefully and not ingested. Always dilute before use and avoid near children or pets.2
12) Warm Baths
A lukewarm bath may help lower body temperature in case of mild fever and may offer relaxation to sore muscles. Avoid very hot water as it may cause dizziness.
13) Essential Oils
Apart from eucalyptus oil other essential oils which are found to be beneficial in reducing cold symptoms include;3
- Peppermint
- Thyme
- Tea tree
- Frankincense
14) Topical Balms and Ointments
Ointments and balms containing natural substances like eucalyptus oil, camphor, and other essential oils, when rubbed on the skin in pain regions, are helpful in easing cold symptoms. It can help in easing congestion, cough and aids in good sleep. Always follow label instructions, especially for use in children.
15) Drinking Plenty of Fluids
Staying hydrated is one of the most important remedies when dealing with a cold or flu. Adequate fluid intake helps to thin mucus, making it easier to expel and relieving nasal congestion and sinus pressure. It also prevents dehydration, which is common during illness due to fever, sweating, or reduced appetite. Opt for water, warm herbal teas, broths, and electrolyte-rich drinks to keep your body hydrated and soothe a sore throat. Warm beverages, such as honey and lemon water, not only replenish fluids but also provide relief from irritation and inflammation. Avoid caffeinated and alcoholic drinks, as they can exacerbate dehydration. Proper hydration also strengthens the immune system, supporting your body’s natural ability to fight the infection and promoting a quicker recovery.
Final Thoughts
The efficiency of the natural remedies listed in the article is different for different people. The response to the natural remedies is variable and mixed as well. It is good to consult a herbalist or an alternative medicine doctor when you want to use the remedies for longer durations or use them in the long run. Lastly, the natural home remedies are beneficial and handy for many people, just pick your choice and use it.
Expert Quote:
The common cold is recognised as a self-limiting viral infection. While there’s no specific cure, managing symptoms with gentle remedies like warm herbal teas with tulsi, dry ginger, and black pepper, along with steam inhalation and rest, can support the body’s natural healing process without overburdening the system
–Dr. Kavya Rejikumar
Frequently Asked Questions
Natural methods such as rest, hydration, warm fluids, and select home remedies may help support comfort during cold and flu. However, consult a doctor for persistent or severe symptoms.
A cold usually resolves within 7–10 days. If symptoms extend beyond this or become severe, consult a healthcare provider.
Warm herbal teas, broths, lemon water with honey, and plain water are generally recommended. Use honey and ginger for soothing a sore throat and steam inhalation for congestion. Gargling with salt water helps soothe throat irritation and prevents bacterial growth. Consult a doctor for medications if needed. Stay away from caffeine and alcohol, which may dehydrate you.
Follow these tips to keep your immune system fit. Getting at least 7 hours of sleep gives the immune system a boost. Eat energy-rich and nutritious food, but it should also be easy to digest. Exercise regularly to keep the body and immune system fit.
Initially, you may feel fatigued, with a scratchy throat and mild aches. You may experience symptoms like fever, congestion, and coughing getting worse. These symptoms gradually fade as your body heals.
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