You’ve heard it a million times: “an ounce of prevention is worth a pound of cure” but how can we practically relate this to illness prevention? Changes to lifestyle will go a long way to preventing illness as you support the body to function optimally. Some changes include avoiding refined sugars and grains, be sure you get enough vitamin D and sleep. And lastly consistent exercise has also been shown to reduce illness and duration. Of course, we can do these and still potentially get sick and in most cases of a cold and/or flu you’ll likely not need to see a doctor, stay home, and don’t bring it into your workplace and/or daycare/school. Drink fluids and rest.
Home remedies can help reduce your symptoms so you can be more comfortable and rest more easily when you are under the weather and rest has a big impact on getting better fast.
Here are the best remedies for common cold and flu symptoms:
Fever, aches and pain
- Place a cool compress on the forehead.
- Soak in a tub filled with half a cup of Epsom salt to soothe sore muscles.
- Rest and hydration are paramount in the recovery of a fever. Stay hydrated by consuming plenty of liquids, water, coconut water, sports drinks, herbal teas, fresh juice, soup, broth and raw fruits and vegetables.
Sore throat
- Throat sprays containing echinacea and sage are anti-viral, anti-bacterial, anti-inflammatory and promote healing.
- Drinking herbal tea can help sooth a sore throat.
- Gargle with salt water is another popular and viable alternative.
Congestion and runny nose
- Stay hydrated with warm liquids containing elderberry. Certain herbal teas contain herbs that are mild decongestants so look for chamomile, ginger, mint or nettle.
- Chicken soup really does have healing powers thanks to its anti-inflammatory properties.
- Neti pots are an effective tool for adults.
- Saline nasal sprays and drops work best for kids.
- Use a humidifier in the bedroom at night as having our heat on dries out the air.
- Steam from a warm shower can help loosen mucus and relieve a runny nose.
- Applying a warm compress or washcloth to your forehead and nose several times per day can help to improve your runny nose and sooth sinus pressure.
Cough
- Taking a steamy shower can help moisten your upper airways as well as break up the mucus
- Humidifiers can help avoid breathing in the dry air, especially at night when the throat naturally dries out.
- Natural honey is one of the most effective ways of treating a wet cough, but honey shouldn’t be given to infants under 12 months (because it can cause botulism)
- Herbal cough drops that are made with honey, lemon, eucalyptus, sage, thyme, or peppermint. Menthol can help cool your airways.
- Hydration is important as it keeps your throat from drying out and becoming irritated or inflamed.
- While there is no evidence that putting Vicks VapoRub on your feet will help relieve cough or cold symptoms, many moms swear by it to assist with nighttime coughing. Rub the ointment on the chest and/or neck, then a heavy layer on the bottom of your child’s feet then cover with a pair of socks.
Remember to see a doctor if symptoms worsen or become worrisome.