No matter what time of year it is, we always run the risk of getting sick. The common cold is such an inconvenience—one we want to alleviate as quickly as it comes on. While over the counter medicine can help alleviate your symptoms to get you through the day, it doesn’t truly heal you. So let’s talk through some holistic remedies that can help kick that cold:
Hydration
Drinking enough water and staying hydrated allows the body to flush out any toxins and germ invaders that come in. There are many ways to stay hydrated when you’re sick, whether it’s drinking water, juice, or fluids with electrolytes. However, water is the best thing to drink since it contains no sugar, preservatives, or calories—all things that cause dehydration. Another way to make sure you’re hydrating is eating certain fruits and vegetables. If you have an appetite, try eating celery, apples, oranges, and grapes. These are all high in water, so they can help support that hydration.
While it’s important to stay hydrated and know what liquids can support that, it’s equally as important to know what liquids to avoid. Coffee, alcohol, and soda are best to avoid when you’re sick—anything that’s a diuretic.
Sleep
It’s important to get plenty of rest when you’re sick. Sleep helps your body heal in a myriad of ways. When you’re sleeping, your body releases immune proteins called cytokines, which help target infection. Fighting infection and sickness also takes a lot of energy, so when you’re sleeping your body is channeling all that energy into fighting off the illness rather than doing day-to-day activities.
Zinc
Whether you take a zinc supplement or use zinc lozenges, this mineral is required by more than 300 enzymes in your body. Some studies have shown that beginning to take zinc within 24-hours of cold symptoms appearing can help decrease the cold’s duration.
Garlic
Garlic isn’t just a delicious addition to your favorite meals. It actually has a lot of health benefits, and is one of the most common holistic cold remedies. There is a compound in garlic called allicin, which has antibacterial and antifungal properties. The best way to get the most benefit from your garlic is to get it fresh and raw, then crush it or chop it. However, it can also be taken in pill/supplement form! There was a study done in 2014 where participants were given garlic or a placebo for 12 weeks, and the participants that took garlic lowered their risk of catching a cold by more than 50%.
Ginger
Ginger is more than just a spicy addition to Asian cuisine—it actually has many health benefits! Aside from improving digestion, relieving an upset stomach, and being a natural pain reliever, it can improve your immune system! Ginger contains antioxidants and anti-inflammatory properties, along with antimicrobial and antifungal properties, which can help boost immunity. With all this goodness, ginger can help alleviate coughs, lower fevers, fight infections, relieve headaches, decrease other cold and flu-related symptoms.
Vitamin C
This may seem like an obvious one, but vitamin C can help lower the duration of colds. Vitamin C is available in supplement form and in certain foods. Obviously citrus fruits like oranges are great, but so are strawberries, kiwi, and red and green peppers. Here are some other foods to consider:
- Orange Juice
- Tomato Juice
- Grapefruit
- Broccoli
- Potatoes
- Canteloupe
PRO TIP: If you’re looking to add a vitamin C supplement to your routine, look for vitamin C delivered as mineral ascorbates. This form of vitamin C is more bioavailable and easier on your stomach than ascorbic acid, which is a cheaper form that doesn’t absorb well and can be harsh on your tummy.
Honey
Especially if you have a cough, honey can help relieve those symptoms and has amazing healing properties. Beyond soothing a cough, honey has antibacterial and antioxidant effects and can help relieve symptoms of upper respiratory infections. Whether you take a spoonful on its own or add it to your tea (peppermint tea with honey and lemon is a great remedy!), honey can help relieve your cold symptoms and help your body fight infection.
Elderberry
Not only are elderberries nutritious, but they have numerous health benefits, too! They’re high in Vitamin C, dietary fiber, and more, and they have anti-inflammatory properties. Elderberries have also been shown to decrease the duration of the cold and flu, are high in antioxidants, and may be good for heart health. Basically, elderberries are powerhouse little plants.
Epsom Salt Bath
Epsom salt helps draw toxins out of the body. Adding it to a hot bath adds magnesium and sulfur to the bath water, helping your body detox even quicker.
Stay Healthy
Nobody likes being sick, so having these natural remedies in your back pocket can be helpful! Another way to boost your immunity year-round is with a high-quality immunity supplement like Immune Health PLUS. Rich in beta-glucans from mushrooms and chock-full of key vitamins and minerals that support robust immunity, this supplement can help give your immune system the boost it needs all year.
