As the seasons change and temperatures drop, so does our immunity, often leaving us vulnerable to pesky colds. Instead of reaching for over the counter (OTC) medications, opt to support the body’s innate healing abilities with more natural and holistic remedies. In this blog post, we’ll dive into some proven holistic methods to bid farewell to coughs, colds, and congestion. From the soothing honey to immune boosting vitamins C and D, discover how Mother NAture’s remedies can be your go to solution for a sniffle free season! Embrace the power of natural healing with these effective and time tested alternatives to conventional cold treatments. Read on to learn how to arm yourself with nature’s arsenal against the common cold.
Why take a natural approach to colds?
Over the counter (OTC) products may provide you a sense of relief from your symptoms, but they can also prolong an illness. Although you may feel ‘better’ with these drugs, they’re just masking symptoms. Plus, we can’t expect to go 90 miles an hour then feel better. The OTC medications may come with more side effects too (yes, natural approaches can still have side effects). You never know what the evidence will show in the future of these products and their harmful effects (Did you know Zantac was being pulled from shelves?) Most recently, OTCs like Sudafed and Dayquil have been deemed “ineffective” by the FDA so they may also be pull.
12 Natural Cold Remedies
Vitamin C
This is usually that vitamin every things of for immune health. Vitamin c is popular, but make sure to read the labels. Some have artificial sweeteners and other additives that will add to the burden on your already sick and tired body. The main side effect from too much vitamin c is diarrhea, so pay to that. Taking 1000mg of vitamin c plus 10 mg of zinc may help to reduce symptoms of a cold. We opt for a whole foods, plant based form that comes in a powder (we add it to juice and smoothies for the kids) or a capsule (for us adults).
Zinc
Zinc is an essential mineral for the body. It is thought to help decrease how long you’re ill with a cold. However, make sure you’re taking it in the correct way. Popping a pill won’t work because it needs to sit in your mouth and throat so you need the lozenge type. The Cleveland Clinic conducted a study that found that taking up to eight zinc lozenges a day could help to shorten a cold from seven to four days (source).
Take Elderberry Syrup Daily
This is one of my favorites. Research published in Complementary Therapies in Medicine, demonstrated that elderberry syrup, when consumed regularly, helped to decrease the length of viral upper respiratory illnesses [Reference]. Whenever I start to feel ill or my kids are sick, we up our elderberry intake from daily to every few hours. If you want a recipe or are wanting to learn more, check out this post. Azure Standard is one ofm y favorite places to get organic, dried, whole elderberries from.Or, if you’re not into the DIYs or wanting an elderberry that will store more long term, Earthley has some that we love to keep on hand.
Get Vitamin D (not the synthetic stuff)
I’ve seen much controversy over vitamin D in the crunchy community. Vitamin D is actually a hormone and there are different types. Vitamin D3 is known as cholecalciferol. there has been ongoing debate within the wellness community regarding the high dose or mega dosing of synthetic vitamin D3 (cholecalciferol).
According to this study published in the British Journal of Pharmacology, “with the increasing use of vitamin D treatments, there are increasing reports of vitamin D toxicity in the literature which appear to relate to manufacturing errors, prescribing errors and increasing use of supplemental high‐dose products”. This should support consuming foods that are high in vitamin D, not synthetic vitamins. As with fiber, we cannot take one component of a food and discredit how the rest of the components work together with it.
My personally opinion is that one of the best ways to get vitamin D is through cod liver oil. We add it to an ounce of orange juice. It’s not synthetic and the synthetic stuff is what is proving to be toxic. You can also consider a topical vitamin D cream. The Weston A Price Foundation talks a lot about synthetic vs naturally occurring fat soluble vitamins.
Ditch toxic vapor rubs
We chose to not spread petroleum based vapor rubs with natural fragrances on ourselves or our kiddos when we’re stuffed up. Instead, we use essential oils in this natural vapor rub I make. I use it for headaches and allergies too.
Rest
I want to scream this from the rooftops. Even when you’re “a little sick” you can be contagious and can spread it to others. If someone else gets your virus, they may not fend it off as well as you did. So rest is one of the most important factors in getting better. Feeling ill can also be a way your body is telling you to slow down. Listen to it. Catch up on that sleep your body is craving, binge Netflix, read good books, just make sure you get enough sleep! Sleep is a vital element to health as it allows your body to repair and heal itself.
Consume Fluids
Broths, teas, ginger ale, and water all aid in hydrating your body. Being hydrated not only helps your cells function properly, but it can loosen up the mucus you have in your head. Don’t underestimate how simple and effective this one can be. If you have a scratchy throat, fluids can be really soothing.
Have Soups and Broths
These help to hydrate you and are full of nutrients. When you boil things in water, it can leave behind nutrients in the water. If you’re up for it, why not keep the vegetables in the broth then add a few spices or herbs that can help your body heal. Try to add anti-inflammatory vegetables too! Examples are leafy greens, bok choy, broccoli, celery, beets, and ginger.
Make Lemon-Honey-Cinnamon Tea
Once again, this will help hydrate you and the warm liquid can help to loosen mucus. Honey has also preferred by parents for their kids when compared to OTCs. Heat up 2 cups of water, ¼ tsp of cinnamon, & ½ a lemon. When it’s still warm, but not too hot, add a tablespoon or two of honey. It may be controversial, but I will also add 1 oz of whiskey to help soothe my sore throat!
Drink Echinacea
This herb was used by Native Americans for sore throats too. So there’s no question why it’s used for colds. It’s anti-inflammatory, antiviral, antibiotic, and a detoxifer. It’s abilities to help with illness has been studied often. It is also thought to boost white blood cells, which help to fight off infection. When you have a sore throat, drink this as a tea but make sure to add honey! The taste is sort of harsh, but, from my experience, from what others have said too, this really does help a sore throat.
Use Eucalyptus and Peppermint Oils
These oils may not safe for use on small children, so use with caution if you have children. This are great to help you breath, improve upper respiratory symptoms, and soothe an irritated respiratory tract. If you have small children and want to be safe, you can look at using spearmint instead of peppermint and finding the correct genus of eucalyptus (eucalyptus dives). Most of the times the oil used is not the safe for children. You can read more about colds and essential oils here.
Looking for more essential oil idea to knock out a cold, cough, or congestion? Check out my post here
Consume Ginger
Ginger isn’t just for nausea. It is a versatile and widely used spice that has been valued for its medicinal properties for centuries. The root of the ginger plant, known scientifically as Zingiber officinal, is rich in bioactive compounds that contribute to numerous health benefits. Ginger has anti-inflammatory, antibacterial, and antiviral properties. You can make ginger tea, lacto-fermented ginger ale, or add fresh ginger to hot water with lemon and honey.
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What are you favorite natural ways to approach a cold? If you try these, let me know! Know someone who is sick? Share this with them!
Thank you so much for stopping by. I hope you stay healthy this winter or recover quickly my friend! xo -Meg
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Disclaimer: This is for educational purposes only. These statements have not been evaluated by the FDA and aren’t intended to cure, treat, or diagnose any illness or disease. Please consult with a healthcare provider who knows your medical history because everyone is unique and requires an individualized plan of care. Make sure you also understand your plan of care and restrictions certain diseases and illnesses come with! Far too often people aren’t properly educated on their own illness.
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