Natural cold & flu remedies

Why do natural cold and flu remedies remain popular? Is it because we have comforting memories of homemade remedies? Or is it because modern medicine has yet to cure the common cold? Although some antiviral drugs can prevent and shorten the duration of the flu, most medication only offers temporary relief from symptoms. See which cold and flu remedies show the most promise.

Echinacea

Echinacea is a herbal supplement that may help boost the immune system. It is registered for sale in the UK as a traditional product used for the relief of cold and flu symptoms, but it's unclear whether it helps fight off colds or flu. The regulator MHRA says Echinacea products should not be used for children under 12 as the risk of allergic reactions outweighs any possible benefits. As with any herbal remedy supplement, check with your GP or pharmacist before taking it.

Zinc

Some studies suggest that zinc may have antiviral properties, and may prevent the formation of certain proteins that cold viruses use to reproduce themselves. The NHS says taking zinc syrup, tablets or lozenges may be an effective treatment for the common cold. A 2011 Cochrane review suggests that taking zinc supplements within a day of the symptoms starting will speed up recovery and lessen the severity of symptoms.

Vitamin C

The effect of vitamin C on the common cold remains uncertain. One major review of evidence in 2007 found no evidence to support routine high-dose vitamin C supplements for most people. Taking more than 2,000 mg of vitamin C per day may cause kidney stones and diarrhoea. Always read the product information before taking vitamin C.

Chicken soup

Granny may have been right all along. Chicken soup may help cold symptoms. Inhaling the steam can ease nasal congestion and sipping spoonfuls of fluid can help avoid dehydration. Laboratory research has found chicken soup has some anti-inflammatory properties, though it's unclear whether this effect translates to colds in the real world.

Hot tea

Drinking hot tea may offer some benefits when living with a cold. Inhaling the steam may help relieve congestion, while swallowing the fluid can soothe the throat and keeps you hydrated. Tea also contains antioxidants.

Hot toddy

The hot toddy is a traditional night time cold remedy. Make a cup of hot herbal tea, add a teaspoon of honey, a small measure of whisky, and a squeeze of lemon. This mixture may ease congestion, soothe the throat and help you sleep. Limit yourself to one hot toddy as too much alcohol can affect the immune system.

Garlic

Garlic has long been promoted for legendary germ-fighting abilities. While there is not enough research to recommend it as a cold remedy, garlic is very nutritious. In addition, it can help spice up your meals when a stuffy nose makes everything taste bland.

Steam/humidifier

Breathing in steam can help break up congestion in the nasal passages, offering relief from a stuffy or runny nose.

Saline drops

Dripping saltwater into the nose can remove virus and bacteria particles, and reduce congestion. Saline drops can be bought without a prescription, or you can make your own. Mix around 225 ml of warm water with 1/4 teaspoon of salt and 1/4 teaspoon of baking soda. Use a bulb syringe to squirt the mixture into one nostril while holding the other one closed. Repeat two to three times, and then do the other side.

Neti pot

This small ceramic pot is used to flush out the nasal passages with a saltwater solution. Nasal irrigation thins the mucus so it drains more easily. Research suggests this can help relieve sinus symptoms. Seek medical advice before trying a neti pot. Remember that rinsing your nasal passages with plain water will cause a severe burning sensation. To avoid infection risks, follow the instructions and always use distilled water or cooled boiled water.

Menthol ointment

Days of wiping and blowing your nose during a cold or flu can leave the skin around your nostrils sore and irritated. Dabbing a menthol-infused ointment under the nose brings the benefit of menthol’s mild numbing agents to relieve the pain, plus the menthol aroma can help open clogged passages. Always read the label before using this product and for babies and children, make sure it is suitable for their age.

Saltwater gargle

For a sore throat, many people recommend the traditional saltwater gargle. Gargling warm water with a teaspoon of salt four times daily may help keep a scratchy throat moist.

Nasal strips

Another way to relieve night-time congestion is to try nasal strips. These strips of tape are worn on the bridge of the nose to open the nasal passages. They are sold over-the-counter. While they can’t unclog the nose, they do create more space for airflow.

Let your fever work

Higher temperatures make your body inhospitable for germs, fighting colds and flu. If possible, endure a moderate fever for a couple of days to get better faster. Stay well hydrated. Seek medical advice if the temperature is over 40C (105F). In infants three months or younger, seek medical advice for any temperature above 37.5C (100F).

Bed rest

With our busy lives, most of us find it difficult to spend a day or two under the covers, but getting plenty of rest lets your body direct more energy to fighting off germs. Keeping hydrated is also important, so drink plenty of liquid and give your immune cells a boost in their battle against your bugs.

Related Reading