Home Remedies for Common Cold: Natural Ways to Find Relief

The common cold, also called Upper Respiratory Infection (URI), is one of the most common illnesses that affect millions of people around the world. According to the Centers for Disease Control and Prevention (CDC), an adult can be infected with a common cold 2 to 4 times per year. Although there is no definitive cure for the common cold, there are various treatment options for the common cold, including home remedies, that can help relieve the symptoms. In this article, we have shared a list of some simple home remedies for common cold, which are not only effective but are also safe to consume, as long as they are used in moderation and in the right manner. But first, let’s cover some basics.

What is Common Cold?

The common cold is a viral infection of the upper respiratory tract, which can last for 5 to 10 days, depending on the individual’s health and immune response. It can be caused by various respiratory viruses, with rhinoviruses being the most common culprit, worldwide.

The illness is highly contagious, and can spread easily; if a healthy individual comes in contact with virus-carrying droplets sneezed or coughed out by an infected person, they too may get infected. A person can also get infected with a common cold virus if they touch a contaminated surface and then touch the face without washing their hands.

Although people can get the common cold at any time of the year, the cases usually increase during changes in season.

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 properties that bring relief from stuffy nose and make breathing easier. Here are some different ways in which you can use essential oil to ease 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 beneficial effects on the body and can help ease common cold symptoms by boosting the immune system and regulating inflammation in the body. Certain strains of probiotics, such as lactobacillus and bifidobacterium, have shown to reduce the frequency of respiratory infections. These bacterias help the body develop a robust defensive mechanism against pathogens that cause colds. Different sources of probiotics you can add to your diet are:

• Yoghurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

Hot Liquids

Warm liquids, such as vegetable soups, chicken broth, and herbal teas (peppermint tea, chamomile tea, hibiscus tea, thyme tea, licorice root tea, etc) can help relieve nasal congestion. Sipping on warm liquids not only helps loosen mucus, but also keeps you hydrated and provides a soothing effect.

Read more -Home Remedies to Relieve Sinus Pain and Pressure

Other Tips For Quick Recovery from The Common Cold

Recovering from a common cold as quickly as possible may require more than just home remedies and medications. Here are some additional tips that will help you speed up the recovery process. 

• Blow your nose often
• Sleep with your head elevated
• Eat light and easy to digest meals
• Stay warm
• Get plenty of rest
• Avoid alcohol and caffeine
• Avoid smoke and secondhand smoke
• Practise good hygiene
• Avoid excess consumption of dairy
• Avoid intense physical activity

When to See a Doctor?

While the symptoms of common cold resolves within a week, there are instances when you must seek medical attention, such as:

• Fever above 38.9°C (102°F) or Persistent Fever
• Symptoms lasts for 5 days especially in high risk group
• Symptoms get worse or severe
• Severe sore throat or swollen tonsils
• Ear pain and discharge
• Severe headache or sinus pressure
• Recurring cold
• Existing respiratory conditions, such as asthma, heart disease etc.

Conclusion

While the common cold is a mild illness and can be easily managed with home remedies, it is still important to carefully watch your symptoms. If the symptoms persist for more than a week, worsen overtime, or if you experience severe symptoms, it is advisable to seek professional help. Early intervention can prevent complications and speed up recovery. If you or a loved one need medical attention, consult the expert physicians at Max Hospitals for timely and comprehensive care.