How to Relieve a Cold Quickly: Are Natural Remedies Effective?

Although a cold typically resolves itself within four to seven days, there are various ways to ease the symptoms and speed up recovery. Let's explore natural remedies such as herbs, vitamins, and foods that may help you recover from a cold faster.

Drink plenty of warm liquids. Drinking warm liquids helps thin the mucus in your sinuses, allowing it to drain more easily, which can bring quick relief. Research shows that warm liquids soothe cold symptoms like runny nose, coughing, sneezing, sore throat, and fatigue.

• A cup of non-caffeinated hot tea is a great option. Keep yourself hydrated with a herbal tea like chamomile or peppermint. Adding honey and lemon to your tea can soothe your throat and enhance its effects. Chamomile tea is known to reduce stress and fatigue, while peppermint tea helps relieve nasal congestion.
• Japanese Benifuuki green tea can help reduce nasal congestion and allergy symptoms if consumed regularly. Traditional herbal teas like "Throat Coat" have been proven to effectively reduce sore throat pain compared to regular teas.
• Hot broth is another excellent choice when you have a cold. Drink vegetable or chicken broth, but limit the amount of salt to avoid excessive salt intake. Chicken soup can help soothe a sore throat and loosen mucus, alleviating congestion and making it easier to breathe.
• If you're a coffee lover, you don’t have to avoid it completely. Drinking coffee can help you stay alert. However, children should avoid caffeinated beverages. It's best to stick with warm water, tea, and broth, as excessive caffeine can lead to dehydration.
• Avoid drinking alcohol. Alcohol can cause nasal congestion, making swollen nasal passages even worse.

Steam Bath. The steam helps to moisturize your sinuses and reduce irritation. Additionally, the soothing effect of the steam can ease cold symptoms. Soaking in a hot bath or taking a hot shower every morning while you have a cold will allow you to benefit from the steam. You might even find that a peppermint bath bomb is incredibly helpful in relieving nasal congestion and improving your breathing.

• For a quick steam method, heat a pot of water. Once steam starts rising, place the pot on a stable surface like a table or board.
• Bend your head near the pot, but don't get too close. Cover your head with a thin towel and inhale the steam for 10 minutes. You can apply this technique two to four times a day.
• Adding a few drops of essential oils into the steam can help improve the effects on your sinuses, and you'll also benefit from the aromatherapy. Try peppermint oil for sinus headaches, and eucalyptus oil for nasal congestion. Avoid using tea tree oil as it releases toxins when steamed.

Try Oil Pulling. Oil pulling is an Ayurvedic practice where oil is used to pull bacteria out of your mouth. Most bacteria attach to the fats in the oil, allowing you to remove them along with the oil.

• Use coconut oil. Coconut oil has antibacterial properties and contains lauric acid, which is an antimicrobial agent.
• Use organic oils for cold relief. Sesame and sunflower oils also work, but coconut oil has stronger antibacterial properties and a more pleasant taste.
• Take a tablespoon of oil and swish it in your mouth for at least 1 minute. The more vigorously and longer you swish, the more bacteria you'll remove. Move the oil around your mouth, push it through your teeth, and let it cover your gums.
• Do not swallow the oil. If you're having difficulty swishing the oil, spit some out but do not swallow.
• After swishing, spit the oil into the trash (spitting into the sink can clog your pipes). Rinse your mouth with warm water afterward.

Use a Neti Pot to Rinse Your Sinuses. A neti pot is designed to remove mucus from your sinuses, providing relief from cold symptoms for several hours. The saline solution is poured into one nostril, and the mucus is pushed out through the other nostril. Neti pots are available in most pharmacies and health food stores.

• When symptoms appear, start rinsing your nose once a day, and if you feel better, you can increase it to twice a day.
• You can either make your own saline solution or buy one. To make your own, mix ¼ teaspoon of salt with ¼ teaspoon of baking soda and 200 ml of distilled or boiled water that has cooled. It’s crucial to use distilled or cooled boiled water, as tap water can contain harmful microorganisms or amoebas.
• Pour 100 ml of saline solution into the neti pot. Stand over a sink, shower, or in a bathtub to avoid mess. Tilt your head at about a 45-degree angle.
• Place the spout of the neti pot into one nostril and squeeze the pot to pour the saline into that nostril, letting it flow out the other nostril. Repeat the process with the other nostril.

Blow Your Nose Correctly. While blowing your nose helps clear out your sinuses during a cold, avoid doing it too forcefully. Blowing too hard can create pressure in your ears, potentially causing ear pain that might be worse than the cold itself. Blow gently and only when necessary.

• Doctors recommend holding one nostril closed while gently blowing out the other nostril into a tissue.
• Wash your hands every time you blow your nose to prevent spreading bacteria and viruses that may cause other infections or spread the cold to others.

Use a Humidifier. If the air in your home is too dry, it can worsen and prolong your cold. Using a humidifier will keep the air moist, helping lubricate your nasal passages and making mucus easier to expel. Run the humidifier at night to help you breathe more comfortably.

• Make sure to clean the humidifier regularly. Mold can easily grow in damp environments.
• You can also add steam to the air by boiling 2 cups of distilled water in a pot. Using distilled water helps avoid impurities that could worsen your cold.
• Indoor plants also act as natural humidifiers. Flowers, leaves, and stems release moisture into the air while purifying it by absorbing CO2 and pollutants. The best plants for this purpose include aloe vera, bamboo palm, fig tree, Chinese evergreen, and various types of ficus and longleaf pine.

Use the Rowan Fruit. The Rowan fruit has long been used in European medicine for its beneficial properties. It can help relieve congestion and other respiratory symptoms. With its anti-inflammatory and antibacterial properties, it works to combat colds and stimulate the immune system.

• Rowan fruit extract is available in syrup form or as tablets at health food stores and pharmacies.
• To make Rowan flower tea, steep 3-5 grams of dried flowers in a cup of boiling water for 10-15 minutes. Strain and drink about three times a day.
• It’s important not to use Rowan fruit for long periods without a doctor's guidance. Pregnant women, people with autoimmune diseases, or those with low blood pressure should consult a doctor before using Rowan fruit. Diabetic patients, those on laxatives, chemotherapy, or immunosuppressive drugs should also seek medical advice before use.
• Never use unripe or uncooked Rowan fruit, as it can be toxic.

Try Eucalyptus. Eucalyptus has antioxidant properties, fighting free radicals that may damage cells. It contains cineole, a compound that acts as an expectorant to combat respiratory infections and reduce coughing. You can find eucalyptus in various medicinal forms, including tablets, syrups, and steam treatments at most pharmacies.

• Eucalyptus ointments containing eucalyptus oil can be applied to the nose and chest to reduce congestion and help with expectoration.
• Fresh or dried eucalyptus leaves can be used in tea or warm gargles to soothe a sore throat. To make eucalyptus tea, steep 2-4 grams of dried leaves in hot water for about 10-15 minutes. Drink 3 times a day.
• For a mouth rinse, add 2-4 grams of dried eucalyptus leaves to a cup of warm water. Add ¼ to ½ teaspoon of salt. Let it steep for 5-10 minutes and use it after meals to freshen breath and ease sore throat symptoms.
• Do not ingest eucalyptus oil as it can be toxic. People with asthma, epilepsy, liver disease, kidney problems, or low blood pressure should avoid using eucalyptus without a doctor's consultation.

Use Peppermint. Peppermint is widely used to treat cold symptoms. Its primary active component, peppermint oil, is a great decongestant. Peppermint oil thins mucus and helps clear congestion. It also soothes sore throats and alleviates coughing. Peppermint oil can be found in capsules, tea, or as fresh or dried leaves.

• Peppermint tea can soothe a sore throat. Steep one tea bag (about 3-4 grams of leaves) in hot water. Adding a bit of honey can help reduce coughing.
• Avoid using peppermint oil or peppermint essential oil with children under 2 years old.
• Peppermint oil is safe for use as an aromatic treatment, but should not be taken orally.

Consume Raw Honey. Raw honey contains antiviral properties and boosts your immune system. It is best to use raw, unprocessed honey. Raw honey is solid at room temperature and has a stronger flavor compared to processed honey. For maximum benefit, seek locally harvested raw honey as it helps your body fight the allergens specific to your region.

• You can add honey and lemon to tea to reduce throat inflammation and ease coughing.
• Do not give honey to children under 1 year old.

Use Wild Chrysanthemum. Wild chrysanthemum is known for its ability to enhance your immune system. While research hasn’t confirmed its effectiveness in treating the common cold, it remains a popular remedy. You can find wild chrysanthemum extract in supplement form at most pharmacies.

• If you are allergic to chrysanthemum or marigold pollen, avoid using wild chrysanthemum.
• People taking certain medications, such as those for heart conditions or antifungals, should consult a doctor before using wild chrysanthemum or any herbal supplements.

Consume Garlic. Garlic is a great immune booster. More research is needed to confirm whether garlic can directly combat the common cold, but it has shown some promising effects in alleviating cold symptoms.

• You can take garlic as a supplement or consume it as part of your meals. Aim to eat a few cloves of garlic every day to reap its full benefits.

Gargle with Saltwater. Gargling with warm saltwater can help moisturize a scratchy throat. Mix ¼ to ½ teaspoon of coarse salt or fine salt with about 200ml of warm distilled or boiled water.

• Gargle for about a minute, then spit it out. Repeat as needed, every few hours.
• Avoid having young children gargle, as they may accidentally swallow the saltwater solution.

Take Vitamin C. Vitamin C is an antioxidant that can boost your immune system. While it won't "cure" a cold, it may help your body recover faster. Adults should take about 65-90mg of vitamin C daily, with a maximum of 2000mg.

• Citrus fruits, red and green peppers, kiwifruit, spinach, and other fresh fruits and vegetables are great sources of vitamin C for your body.
• Don’t overdo vitamin C. While rare, overdosing can occur, and your body doesn’t store excess vitamin C, so any surplus is excreted through urine.

Stay Hydrated. Drinking plenty of fluids can help soothe a sore throat. Make sure to drink plenty of water or fruit juices. If you're experiencing vomiting, consider drinking an electrolyte-infused sports drink to help restore your body’s balance.

• Warm lemon water with honey can ease nasal congestion. Mix the juice of half a lemon with a cup of warm water, adding honey to taste.
• Warm apple juice can soothe a sore throat. Heat a cup of apple juice in the microwave for about a minute.
• Women should aim to drink at least 9 cups (2.2 liters) of water daily when healthy, while men should drink at least 13 cups (3 liters). When ill, you should plan on drinking even more.
• Avoid alcohol and caffeinated drinks, as they can worsen inflammation. Both alcohol and caffeine can lead to dehydration.

Get Plenty of Rest. Your body needs rest to recover more quickly, so make sure to take time off if you're feeling sick. (Your coworkers would prefer not to catch your cold either). Pushing yourself too hard at work can weaken your immune system, leading to a longer recovery time.

• Try taking several short naps during the day. When you have a cold, your body feels fatigued and needs to conserve energy.
• If you're having trouble breathing while sleeping, prop yourself up with a pillow to make breathing easier.

Manage Your Stress. Some studies suggest that practicing relaxation techniques may help you recover from colds and flu more quickly. Techniques like deep breathing, yoga, and tai chi are known to reduce stress effectively.

• For deep breathing, place one hand on your chest and the other on your lower abdomen. Breathe in slowly and deeply through your nose, counting to four. You’ll feel your abdomen expand, pushing your hand up. Hold your breath for a count of four, then exhale slowly.
• Yoga is a practice that combines mental and physical exercises to improve fitness, lower blood pressure, relax, and reduce stress and anxiety. It uses physical postures (asana), breathing exercises, and meditation to achieve overall balance. Hatha yoga is the most popular form in the U.S., focusing on physical postures followed by meditation.
• Tai chi is a gentle form of exercise rooted in Traditional Chinese Medicine (TCM). It involves slow, deliberate movements, meditation, and deep breathing that benefit both the body and mind. Many practitioners recommend practicing tai chi for 15-20 minutes, twice a day, at home. Be sure to consult your doctor and tai chi instructor before starting this practice to ensure it's right for you.

Try Aromatherapy. This therapy can help you relax. Add a few drops of essential oils to your humidifier or bath, or brew yourself some herbal tea.

• Shiso (perilla) is part of the mint family and is often used to relax and reduce anxiety. You can make a simple shiso tea by steeping 2-4 grams of dried shiso leaves, or 4-5 fresh leaves, in hot water for 10-15 minutes.
• Lavender can help calm your nerves and promote relaxation. It may also reduce fatigue. Add lavender essential oil to your humidifier or look for lavender tea in health food stores.
• Chamomile is known for its stress-relieving properties. It can also help treat bronchitis. Brew a cup of chamomile tea by steeping 2-4 grams of dried chamomile flowers, or a chamomile tea bag, in hot water. Adding chamomile essential oil to your bath may also help alleviate coughing.

Know When to See a Doctor. In many cases, your doctor will advise you on natural cold remedies as mentioned in this article. However, if you experience symptoms more severe than a cold or flu, or have a history of respiratory issues, immediate medical attention is necessary. See a doctor if you experience any of the following symptoms:

• High fever (above 38.8°C)
• Ear or sinus infection
• Green, brown, or blood-streaked mucus
• Green phlegm with cough
• Persistent cough
• Rash on the skin
• Difficulty breathing

• Engage in some exercises to help prevent colds. Studies have shown that regular and consistent exercise can reduce the likelihood of catching a cold.
• After wiping your nose, make sure to wash your hands thoroughly. Frequent handwashing is essential, but if you're in a rush, hand sanitizers are a good alternative.
• Avoid smoking or being around cigarette smoke while you have a cold. Smoke irritates your mucous membranes and can worsen your condition.
• Consume oranges. They are rich in vitamin C, which strengthens the immune system to fight off the cold.
• Drink as much water as you can, but do not overdo it. Additionally, eating a variety of fruits and vegetables is highly recommended.
• Cough medicine can be helpful, but should not be overused.
• Try soaking your feet in hot water. This helps to relax the nerves in your body and relieve common cold symptoms.
• Splash cold water on your face. It will help you feel refreshed. However, this is only a temporary solution and its effects last for about 30 minutes.
• Follow a healthy diet to support your body's recovery process.
• Make a soup using 4 garlic cloves, 1 tablespoon of ginger, 2 cups of chicken broth, 1 lemon, and about 1 teaspoon of chili powder.

• If your lungs are in poor condition, such as if you have asthma or emphysema, inform your doctor immediately if you catch a cold.
• If you are pregnant, some medications, herbs, and supplements may be harmful to both you and your baby, so they should be avoided.
• Consult your doctor before using any herbal remedies. Some herbs may interact with certain medications or medical conditions.
• See a doctor if your symptoms do not improve within 7-10 days, or if you experience symptoms like high fever (over 38.9°C), nasal discharge, phlegmy cough, or a skin rash.