When you catch a cold, it can feel like your entire world has been turned upside down. The constant sneezing, sore throat, fatigue, and nasal congestion can leave you feeling drained and frustrated. But don’t worry—while there is no instant cure for a cold, there are plenty of ways to alleviate the symptoms and help your body recover faster. In this post, we’ll cover 18 of the best cold remedies, how they work, and how you can use them to feel better. Plus, we’ll share some of the best drink recipes—both hot and cold—that can help ease your symptoms.
Understanding a Cold
A cold is a viral infection that affects the upper respiratory system. It can be caused by a number of different viruses, but rhinoviruses are the most common culprits. Symptoms typically begin within one to three days after exposure to the virus and can last anywhere from a few days to two weeks.
Common Symptoms of a Cold
- Runny or stuffy nose: One of the most recognizable symptoms of a cold, caused by inflammation in the nasal passages.
- Sneezing: A result of the body trying to expel the virus.
- Sore throat: Caused by inflammation in the throat and often accompanies the early stages of a cold.
- Cough: A dry or productive cough may develop as the body clears mucus from the lungs.
- Fatigue: Cold viruses can leave you feeling tired and sluggish.
- Headaches: The sinus pressure from a cold can lead to headaches.
- Mild fever: Although not always present, a slight fever may accompany a cold.
Though colds are generally mild and self-limiting, they can still cause significant discomfort. So, let’s dive into some of the best remedies that can help reduce symptoms and support your recovery.
18 Best Cold Remedies
1. Rest
Getting enough rest is one of the most important things you can do when you’re sick. Your body needs energy to fight off the virus, and rest gives it the opportunity to focus on healing. Aim for 7-9 hours of sleep each night, and don’t push yourself too hard during the day. If you feel tired, take a nap.
2. Stay Hydrated
Drinking plenty of fluids is essential when you’re sick. Water helps thin the mucus in your nose and chest, making it easier for your body to clear it. Hydration also keeps your throat moist, which can reduce the discomfort of a sore throat. Herbal teas, broths, and even sports drinks with electrolytes can also help.
3. Gargle Salt Water
Gargling with warm salt water is an effective way to soothe a sore throat. It helps reduce inflammation and flushes out irritants. Dissolve about half a teaspoon of salt in a glass of warm water, then gargle for 30 seconds before spitting it out. Repeat a few times a day for relief.
4. Steam Inhalation
Breathing in steam can help open up your sinuses and ease nasal congestion. Boil some water and breathe in the steam, or take a hot shower and inhale the steam in the bathroom. You can also add a few drops of eucalyptus or peppermint oil to the water for added relief.
5. Honey and Lemon
Honey is known for its antimicrobial properties and can help soothe a sore throat. Lemon, on the other hand, is high in vitamin C, which supports your immune system. Combine a tablespoon of honey with a squeeze of lemon juice in warm water for a comforting drink that helps alleviate throat pain and boost your immune system.
6. Chicken Soup
There’s a reason chicken soup is often recommended when you’re sick. It provides hydration, helps reduce inflammation, and may even help clear mucus from your airways. The warmth of the soup can also soothe a sore throat and make you feel comforted during a cold.
7. Zinc Supplements
Zinc plays an important role in immune function and may help shorten the duration of a cold. Studies have shown that taking zinc within 24 hours of the onset of cold symptoms can reduce the severity and duration of the illness. Zinc lozenges are an easy way to take this supplement.
8. Vitamin C
Vitamin C is well-known for its immune-boosting properties. While it may not prevent a cold, it can help reduce its duration and severity. Citrus fruits, strawberries, and bell peppers are great sources of vitamin C, or you can take a supplement if you’re not getting enough from your diet.
9. Echinacea
Echinacea is a popular herb that is thought to stimulate the immune system. Some studies suggest that taking echinacea at the first sign of a cold may reduce the duration of symptoms. You can find echinacea in tea, supplements, or tincture form.
10. Peppermint Tea
Peppermint is known for its ability to relieve sinus pressure and open up blocked airways. Drinking peppermint tea can help soothe a sore throat and relieve congestion. It also has a cooling effect that can make you feel more comfortable when you’re under the weather.
11. Hot Compress for Sinus Pressure
If you’re dealing with sinus congestion or a headache from a cold, applying a hot compress to your forehead and nose can provide relief. The heat helps open up your nasal passages and reduces pressure, which can ease your headache and make it easier to breathe.
12. Nebulized Saline Solution for Congestion
This might sound unfamiliar, but nebulized saline can help clear mucus from your airways. A nebulizer turns saline (salt water) into a fine mist that you inhale, allowing it to reach deep into your lungs and sinuses. It’s particularly effective for people with severe congestion. You can purchase nebulizers and saline solutions at pharmacies or consult your doctor for more information.
13. Elderberry Syrup
Elderberry syrup is packed with antioxidants and has been shown to reduce the severity and duration of cold symptoms. Studies suggest that elderberry extract can reduce flu symptoms by 4 days when taken within 48 hours of the first sign of illness. You can buy elderberry syrup or make your own by simmering dried elderberries with water, honey, and lemon.
14. Neti Pot (Nasal Irrigation)
A neti pot is a tool used to rinse out your nasal passages. It’s an ancient remedy that involves pouring a saline solution into one nostril, allowing it to drain out of the other, clearing mucus and allergens. It can provide instant relief for nasal congestion, helping to open your sinuses and make it easier to breathe.
15. Turmeric and Black Pepper
Turmeric is a powerful anti-inflammatory and antioxidant, but its benefits are enhanced when combined with black pepper. The compound piperine in black pepper helps your body absorb the curcumin in turmeric, which can reduce inflammation and help your body fight the cold virus more effectively.
How to Use:
Add 1/2 teaspoon of turmeric and a pinch of black pepper to your tea or warm milk. Drink once or twice daily during your cold.
16. Zinc Lozenges
Zinc can help shorten the duration of a cold if taken early enough. Zinc lozenges help support your immune system and may reduce the severity of symptoms. Research suggests that taking zinc within the first 24 hours of symptom onset can reduce the length of a cold by about one day.
Make sure not to exceed the recommended daily dosage, as too much zinc can cause an upset stomach.
17. Probiotics
While probiotics are best known for supporting gut health, they also play a role in boosting your immune system. Regularly consuming probiotics through yogurt, kefir, or supplements can help your body fight off colds more efficiently. Research has shown that probiotics may reduce the likelihood of catching a cold and help reduce its severity.
18. Over-the-Counter Medications
While there are no cures for the common cold, over-the-counter medications like ibuprofen or acetaminophen can help relieve symptoms like headaches, sore throats, and fever. Decongestants can help clear nasal passages, and antihistamines can reduce sneezing and a runny nose. Be sure to follow the recommended dosages and consult with a healthcare provider if you’re unsure about what to take.
Best Drink Recipes for a Cold
Hot Drink: Honey Lemon Ginger Tea
This soothing hot drink combines honey, lemon, and ginger—all of which have properties that support your immune system and provide relief from cold symptoms.
Ingredients:
- 1-2 tablespoons honey
- 1 tablespoon fresh lemon juice
- 1-inch piece of fresh ginger, sliced
- 1 cup hot water
Directions:
- Boil water and pour it into a mug.
- Add the ginger slices and let them steep for a few minutes.
- Add honey and lemon juice, and stir.
- Sip the tea slowly, enjoying the warmth and soothing effects.
How Much to Drink: Drink 1-2 cups of this tea throughout the day, especially when you start feeling the symptoms of a cold.
Cold Drink: Immune-Boosting Smoothie
For those times when you prefer something cold but still want the benefits of cold remedies, this smoothie combines vitamin C-packed fruits with immune-boosting ingredients like ginger and turmeric.
Ingredients:
- 1/2 cup orange juice
- 1/2 cup pineapple juice
- 1/2 banana
- 1/2 teaspoon grated ginger
- 1/2 teaspoon turmeric powder
- 1/2 cup ice cubes
Directions:
- Blend all the ingredients together until smooth.
- Pour into a glass and enjoy!
How Much to Drink: Drink one smoothie per day to help support your immune system and get relief from cold symptoms.
FAQs
Q: How long does a cold usually last?
A: The average cold lasts about 7 to 10 days. However, some people may experience symptoms for up to two weeks. If your symptoms last longer than that or worsen, it may be a sign of a bacterial infection, and you should see a doctor.
Q: Should I take antibiotics for a cold?
A: No, antibiotics are only effective against bacterial infections, not viral infections like the common cold. Most colds will resolve on their own, but if you develop more serious symptoms (like a high fever or difficulty breathing), it’s important to seek medical attention.
Q: Can I prevent a cold?
A: While there is no surefire way to prevent a cold, you can reduce your risk by washing your hands frequently, avoiding close contact with sick individuals, and strengthening your immune system through a healthy diet, exercise, and adequate sleep.
Q: Can vitamin C really help with a cold?
A: Vitamin C is a popular remedy for colds, and while it may not prevent a cold, it can help shorten its duration and reduce the severity of symptoms. Getting enough vitamin C from fruits and vegetables or taking supplements can help support your immune system.
When you’re feeling under the weather, there are plenty of remedies you can try to make your cold more manageable. From simple things like rest and hydration to herbal teas and vitamin supplements, these cold remedies can help you feel better and recover faster. The best drink recipes we shared will not only keep you hydrated but also provide added benefits like soothing sore throats and boosting your immune system. If you’re feeling sick, give these remedies a try and listen to your body—it’s the best way to help yourself heal.
If you’re looking for more ways to boost your recovery and take control of your health, check out our 15 Natural Healing Remedies to Try Right Now. This post offers a variety of natural solutions that can help alleviate cold symptoms and improve overall wellness.
For more detailed information on effective cold remedies, you can refer to the Mayo Clinic’s article on Cold remedies: What works, what doesn’t, what can’t hurt.
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