13 Powerful Natural Remedies for Cold and Flu That Actually Work

AD | ‘Tis the season… for colds and flu. It’s a cruel twist of Fate that coldest period of the year is also when our bodies’ immune systems are also at their lowest point. But before you reach for the over-the-counter medications or prescription drugs, did you know there are quite a few powerful natural remedies that may help your symptoms too? Here are 13 powerful natural remedies for cold and flu – or at least some cold remedies that work and can’t hurt.

13 Powerful Natural Remedies for Cold and Flu

What’s the fastest way to cure a cold or flu? Because that’s what we all want to know, isn’t it? Unfortunately, there’s no quick and easy answer. What works for one person may not work for another, and please note I’m not providing medical advice, merely a round up of the best natural cold and flu remedies I’ve found when searching for myself online. Whilst writing, it’s also worth checking if you have a common cold or the flu first too.

A Good Diet

For the best immune system boost, a good diet is key. It’s important to eat plenty of fruits, vegetables, oily fish, and whole grains, and avoid artificially sugar-heavy foods. Vitamin C will help your body fight off infections more efficiently and lemons are an excellent source of Vitamin C. They can easily be added to teas, soups, or even instead of salt for fish or chicken dishes.

Stay Hydrated

We all know how important it is to drink plenty of fluids, but it’s even more important when you have a cold or flu. Fluids help to flush out toxins and keep mucous membranes moist. Water is best for hydration, but juice or tea are also good choices. If you feel nauseous when you drink liquids, try warm water instead; it may make your stomach feel better. And if you don’t like plain water, try adding lemon slices, cucumber slices, mint leaves, and lime slices. Hydration coupled with Vitamin C – win, win. You can also get IV therapy to rehydrate your body. This treatment takes less than an hour and can help you feel rejuvenated and refreshed fast.

Bone Broth or Chicken Soup

Bone broth or chicken soup, ideally homemade, is a good source of gelatine, which can help with digestion as it helps your gut absorb nutrients. It’s also full of minerals and protein, which are important for keeping you healthy when you’re sick. Obviously not ideal for vegetarians or vegans, but this Vegan Chicken Noodle Soup would be a good swap.

Garlic

Garlic is a natural antibiotic that’s been used as an effective treatment for many ailments for centuries, including helping to kill off the viruses that cause colds and flu. Garlic’s anti-inflammatory properties can also soothe a sore throat and congestion. Try adding some to your chicken soup or, if you don’t like the taste, you can buy garlic capsules which are easy to swallow.

Ginger

Ginger is one of the best natural remedies for cold and flu and can help when you’re suffering from nausea, vomiting, and diarrhoea (a typical flu symptom). It’s an antioxidant and helps your body release toxins which, while not always a pleasant experience, will help purge the infection. Plus, it provides a lovely warming flavour to hot drinks and has been used for medicinal purposes throughout history. Word of warning though, ginger is quite fiery, and a little goes a long way.

Cinnamon

Cinnamon is another natural anti-inflammatory and can also help to reduce the duration of a cold. The best way to take it is with some honey, something I do as soon as I get the first indications of a sore, swollen lump in my throat. And the best thing about this is it’s one of the easiest and most palatable natural remedies for cold and flu for children.

Honey

Honey is a great natural alternative to over-the-counter cough and cold medicines, although it’s not suitable for babies under a year old as their immune systems are still forming. Its natural sweetness coupled with its antibacterial and antiviral properties make it a delicious and potent healer for the common cold. Did you know, honey has been used for centuries to treat coughs and sore throats as well as wounds due to its antiseptic properties? Bonus points if you use CBD honey, with additional benefits!

Zinc

Zinc is an essential mineral that helps your immune system and it’s found in foods such as oysters, red meat, and beans. When you have a cold, your body releases proinflammatory cytokines to help fight the infection, but this then causes other problems like nasal congestion and sore throat. Taking zinc supplements or lozenges at the start of a cold can help reduce inflammation in your nose and throat and even shorten the length of colds by several days.

Dandelion

Beloved of bees, dandelions contain antiviral properties that help to combat the cold or flu virus too. This wildflower (I refuse to call it a weed) is rich in vitamin A, B, C, and D complex as well as minerals like iron, potassium, and zinc, which help to improve the immune system and increase the body’s natural defences. All parts of the dandelion are edible: flowers, leaves, and roots, and dandelion root tea can either be drunk on its own or added to other natural remedies for cold and flu symptoms.

Echinacea

Echinacea is another natural antiviral, antibacterial, and anti-inflammatory remedy that can help you recover from your cold faster. As with zinc, you have to take it at the first sign of a cold or flu and stick with it though. It won’t work as well if you leave it for a few days to let your symptoms take a firm hold.

Salt Water Gargle

As unpleasant as it sounds, a salt water gargle is one of the best home remedies for a sore throat. Mix 2 tablespoons of salt into 1 cup warm water and swish around in your mouth gently for about 30 seconds for a quick, easy, and effective solution without any side effects. Don’t forget to spit it out, and don’t swallow it! Do this 3 times daily until you recover from your cold or flu symptoms.

Steam Inhalation

Breathing in steam from hot water can really help loosen mucus, particularly if you add some menthol or eucalyptus to the water as well. Pour the hot water into a bowl and carefully place a towel over your head and bowl before taking several deep breaths to help unblock your nose and sinuses.

Sleep

One of the best ways to help your body fight off cold and flu viruses is by getting enough sleep. Received wisdom says most adults need around eight hours of sleep, because that’s when your body repairs itself, makes new cells, and keeps your brain healthy. It’s not called beauty sleep for nothing, and lack of sleep, or poor quality sleep, is one of the biggest contributors to a weakened immune system, allowing you to catch a cold or flu more easily.

Natural Remedies for Cold and Flu – The Old Ways

Of course, while these 13 natural remedies for cold and flu may help symptoms in most people, they’re not a panacea for all ills. But with our bodies’ ever-increasing resistance to antibiotics, perhaps it’s time to revisit the old ways and give them a chance now? Although I do draw the line at the Victorian remedy of a mustard plaster on my chest, I think I’ll stick to a hot toddy with brandy, honey, and lemon instead 🙂

What do you think of these natural remedies for cold and flu symptoms? Which of these, if any, have you tried, and did they help? Are there any natural remedies I haven’t listed here that you’d recommend?

* This is a collaborative post – please see my Disclaimer.