Sooner or later, no matter how much we prepare, the cold is likely to hit us or our loved ones one way or another. Although I believe prevention is king when it comes to tackling cold and flu season, it's important to have your tool box on hand when you feel a cold coming on.
One thing I hear from a lot of people when it comes to fighting the cold is that they just can't seem to kick it. The normal duration of a cold is anywhere between 7-10 days, but I know people who struggle with feeling sick for weeks at a time, sometimes having sinus problems throughout the entire winter! If you are nodding along to this ever familiar story never fear, today I am sharing my top natural remedies I turn to that help slay my cold symptoms in a matter of days. Keep these remedies on hand over the next few months, so you can feel your very best during cold season.
And for more tips on preventing the cold altogether, check out this post: How to Prevent a Cold
1. Bone Broth
Hot soup has always been a classic choice when it comes to the common cold. I remember eating a hot bowl of Campbell's chicken noodle whenever I stayed home sick from school. It's time to ditch the Campbell's (which is full of added sugar, preservatives, & sodium) and turn to the real thing: bone broth. Bone broth contains anti-inflammatory, immune boosting properties that not only sooth a sore throat and nasal congestion, but is full of vitamins and minerals your body needs in order to recuperate. Bone broth is also hydrating and easy on the digestive system. It's important to choose easy to digest foods while recovering from an illness, so your body spends less time digesting, and more time fighting off invaders.
For an added bonus, make a homemade soup containing lots of veggies, garlic, onion, ginger, and turmeric for maximum immune boosting power.
Or try sipping on this latte throughout the day to shake off that cold: Bone Broth Turmeric Latte
2. Lemon & Citrus Fruits
Citrus fruits are high in vitamin C, which is commonly known to boost the immune system, leading to a shorter duration of cold symptoms. I love adding fresh lemon to hot water at least a few times a day whenever I feel a cold coming on. This not only provides you with vitamin C, it also is more hydrating to the body.
To make this habit easier, try juicing a few lemons or limes at the beginning of the week and pour the juice into ice cube trays, Add a little water, freeze, and pop into your hot water easily throughout the day. Struggling with a cough too? Add a few dashes of thyme to each cube, as thyme is a potent respiratory remedy known for soothing sore throats, clearing sinuses, and helping heal a wet cough. Brew up a pot of strong thyme tea with lemon and honey as well.
3. Homemade Juice
It's time to replace that store bought orange juice with the real thing. I'm sorry to break it to you, but orange juice from the carton is FULL of added sugar that only makes your body weaker and more susceptible to getting sick. It's true that oranges contain vitamin C, but there are better ways to receive the benefits of juice and that is by making it yourself with a recipe full of (eek!) vegetables.
Vegetable juice helps your body recuperate by keeping you hydrated and delivering the nutrients directly to your cells, needing no time to digest since the fiber has been removed. The vitamins and nutrients found in the veggies you are juicing will provide your body with extra energy and strength to fight your cold symtpoms. You can also fit in a ton more produce into a juice than you could ever eat, meaning more nutrients fast. I always whip up a big batch of carrot juice whenever I'm feeling the slightest hint of symptoms coming on. It gives me more energy throughout my day to fight the fatigues that often comes with getting sick.
The top two juices I turn to are:
4. Raw Honey
Raw honey is a powerhouse when it comes to fighting cold symptoms. It is anti viral, anti bacterial, and anti microbial, boosts immune function, and fights inflammation in the body. It is also full of powerful enzymes that support the digestive tract. Honey has a reputation for reducing coughs and mucus as well. Just one spoonful of raw honey in your tea or hot water can have a similar if not more powerful effect than over the counter cough syrup (it tastes better too!).
To learn more about the healing benefits of raw honey and other bee products, check out this post
Honey is a common carrier ingredient in many herbal recipes. To strengthen the potency of your raw honey supplement, try adding immune boosting foods and herbs such as raw garlic, ginger, or turmeric. This turmeric honey recipe has been a life saver for me over the past year! I simply add a spoonful to hot tea or water to calm inflammation and speed recovery.
Turmeric Honey from The Herbal Kitchen by Kami McBride
1 cup honey
3/4 cup powdered turmeric
Directions:
1. Using a double boiler system, heat 1 cup of honey in a glass bowl or pot careful not to overheat or boil the honey.
2. Add 3/4 cup of powdered turmeric and stir until well combined. Remove from heat and transfer into a sealable jar. Let cool and store in a cool, dry place such as a kitchen cabinet.
If you don't anticipate needing an entire cup (because trust me it is a lot!) then cut this recipe in half. It should still last you quite a while and the honey will never go bad.
5. Ginger
Ginger is an incredibly warming spice that reduces nausea, supports digestion, and lowers inflammation. It is also great in clearing congestion and helps ease sore throats and cough. This is due to it's potent antibacterial, antifungal, anti-inflammatory, and antiviral properties. I remember ginger ale being another one of my childhood go-tos for easing that upset stomach and calming a scratchy throat. I have since graduated to hot ginger tea, leaving the high amount of refined sugar found in conventional ginger ale behind. Many drug stores and grocery stores carry some brand of ginger tea. Stock up on it this fall and make it your new cold remedy go-to. Add a spoonful of honey and lemon, and you are ready to rock! Ginger is also a fantastic spice to add to hot soups. Buy a hunk and grate it over some sautéed onion and garlic, then add veggies and broth for an immune boosting meal.
6. Garlic
Garlic is another herb containing antibacterial, antifungal, antimicrobial and antioxidant properties. It boosts the immune system by increasing the production of white blood cells. Allicin, the compound in garlic responsible for it's strong scent & flavor, is said to be able to kill off a variety of bacteria as well.
Garlic is more effective as a cold remedy when consumed raw. Try adding a crushed clove of garlic to a spoonful of honey to help it go down with a bit more ease. Garlic soup is a great concoction to sip on during a cold. Cook with garlic often as well to help prevent colds and flus later on down the road.
7. Echinacea
Echinacea is an herbal remedy known for it's reputation of cutting down the duration of cold symptoms severely. This herb comes from a flower native to North America, and can be purchased as a tea, tincture, or supplement. I always have echinacea tea stocked in my cupboard for whenever I'm feeling a bit run down. It is said to be most effective when taken as soon as symptoms start to show, so make sure you dose up right away!
8. Elderberry
Elderberry is another common herbal supplement known to support immune function. Similar to echinanea, it has been shown to decrease the duration of cold symptoms. It is also high in vitamins A, C, and other anti-oxidants making it a dynamic and useful addition to your self care regimen.
Elderberry is commonly taken as a syrup. It has a very pleasant taste that can be taken as a supplement, or added to recipes.
9. Eucalyptus Oil
Do your cold symptoms have you feeling plugged up ad unable to breathe? Eucalyptus oil can help! This oil is great for clearing the respiratory tract. I remember once having a nasty case of bronchitis. I lay in bed for days slipping in and out of delirious sleep with Vick's vapor running in my room 24/7. I wish I had known about eucalyptus then, because to this day I can't stand the smell of Vick's without feeling nauseous.
To use eucalyptus oil, add a few drops to a pot of boiling water. Leaning over the pot carefully, place a towel over the back of your head, inhaling the steam to clear nasal passages. You can also diffuse eucalyptus oil in a diffuser to help you sleep while cold symptoms persist.
For a homemade vapor rub recipe, check out this article from Dr. Axe's blog: Homemade Vapor Rub
10. Fire Cider
For this home remedy I have saved the best for last...drum roll please! My favorite go to natural remedy for cold and flu season is fire cider. What is fire cider? Fire cider is a popular herbal folk remedy that boosts the immune system due to the potent ingredients inside. It is a vinegar infusion made of garlic, onion, jalepeno pepper, horse radish, ginger, honey, and warming anti inflammatory spices such as cayenne, turmeric, and rosemary.
Fire cider can be taken as a daily supplement (bottoms up!), mixed into tea, or even used in cooking with salad dressings and soup. It takes about a month to make, so if you're interested in making this highly potent herbal delight it's time to get to it! You can learn more about fire cider here: Fire Cider 101
What do you think? Which natural remedy are you most likely to try next time the common cold comes for you or your family? Using natural remedies is a fantastic way to shorten the duration of a cold by not only relieving your symptoms, but actually providing your body with the tools it needs to recover.