27 Effective Home Remedies for Relieving Symptoms of the Common Cold
Harness simple kitchen staples to ease discomfort and support faster healing.
The common cold is a widespread viral infection, notorious for causing symptoms like sneezing, sore throat, nasal congestion, cough, mild fever, and fatigue. While cold viruses cannot be completely cured by medication, various easy and natural home remedies help you manage symptoms, speed up recovery, and prevent complications. Below, we detail 27 of the most reliable remedies, based on traditional usage and emerging research. Before you start, remember that these methods are most suitable for mild cases and general prevention, and consult a healthcare provider for severe or persistent illness.
Table of Remedies
| # | Remedy | Main Benefit | Key Ingredient(s) |
|---|---|---|---|
| 1 | Apple Cider Vinegar | Restores pH, inhibits virus | Apple cider vinegar, honey |
| 2 | Epsom Salt Bath | Relaxes muscles, decongests | Epsom salt |
| 3 | Honey | Soothes throat, cough relief | Honey |
| 4 | Garlic | Antiviral, boosts immunity | Garlic cloves |
| 5 | Ginger Tea | Reduces inflammation | Ginger, honey, lemon |
| 6 | Salt Water Gargle | Relieves sore throat | Salt, warm water |
| 7 | Steam Inhalation | Opens up sinuses | Hot water, optional herbs |
| 8 | Turmeric Milk | Antimicrobial, heals throat | Turmeric, milk, honey |
| 9 | Lemon | Vitamin C, boosts immunity | Lemon juice |
| 10 | Herbal Teas | Soothes and hydrates | Chamomile, thyme, mint |
Natural Ways To Treat Cold
Each of the following remedies can help soothe your cold symptoms in a unique way. Combine a few as needed, but always pay attention to how your body responds and consult a doctor for allergies or interactions with regular medications.
1. Apple Cider Vinegar
- Ingredients: 1 tablespoon apple cider vinegar, 1 glass warm water, raw local honey (optional).
- Mix the vinegar into the warm water and drink, optionally adding honey to improve taste.
- Frequency: 2–3 glasses, spread throughout the day.
Why it works: The acetic acid in apple cider vinegar helps rebalance your body’s pH, making it less favorable for cold viruses.
2. Epsom Salt Bath
- Ingredients: 1 cup Epsom salt, warm water.
- Add Epsom salt to hot bath water and soak for 20 minutes. Alternatively, soak feet in a bucket with 1/4 cup Epsom salt.
- Frequency: Every other day until symptoms ease.
Why it works: Epsom salts provide magnesium that relaxes body muscles and relieves fatigue. Steam from bathwater also helps decongest sinuses.
3. Honey
- Ingredients: 1–2 tablespoons honey.
- Take honey directly or mix into herbal tea or warm water.
- Frequency: Twice daily, especially before sleep.
Why it works: Coats the throat to soothe irritation and suppress coughing, especially at night. Not suitable for children under 1 year.
4. Garlic
- Ingredients: 1–2 garlic cloves, honey (optional).
- Crush garlic and consume raw, or mix with honey for improved flavor.
- Frequency: Once or twice daily.
Why it works: Contains compounds that have antiviral, antibacterial and immune-boosting properties.
5. Ginger Tea
- Ingredients: 1-inch piece fresh ginger, 1 cup water, honey and lemon (optional).
- Boil ginger in water, strain, and add honey and lemon for taste.
- Frequency: 2–3 cups a day.
What others are reading
Why it works: Ginger contains compounds that relieve inflammation, boost immunity, and soothe the throat.
6. Salt Water Gargle
- Ingredients: 1/2 teaspoon salt, 1 cup warm water.
- Gargle with warm salt water for 30 seconds, then spit out.
- Frequency: 2–3 times daily as needed.
Why it works: Reduces throat inflammation, loosens mucus, and can kill some germs.
7. Steam Inhalation
- Ingredients: Hot water, bowl, towel, optional eucalyptus oil or herbs.
- Lean over bowl of hot water, cover head with towel, and inhale steam for 5–10 minutes.
- Frequency: Twice daily.
Why it works: Opens nasal passages, moisturizes the throat, and loosens congestion.
8. Turmeric Milk
- Ingredients: 1/2 teaspoon turmeric, 1 cup warm milk, honey (optional).
- Mix turmeric in warm milk and add honey for flavor.
- Frequency: Once daily, preferably before bed.
Why it works: Turmeric is renowned for its anti-inflammatory and antimicrobial effects, aiding in faster recovery.
9. Lemon
- Ingredients: Juice of half a lemon, 1 glass warm water, honey (optional).
- Squeeze lemon juice in water and add honey if preferred.
- Frequency: Once or twice daily.
Why it works: Lemon is high in vitamin C, which is vital for supporting your immune system.
10. Herbal Teas
- Popular choices: Chamomile, thyme, mint.
- Steep tea bag or leaves in hot water; sip slowly while warm.
- Frequency: 2–3 cups daily.
Why it works: Hydration eases dryness, while anti-inflammatory and soothing properties relieve throat pain and congestion.
11. Chicken Soup
- Classic remedy: Homemade chicken soup or broth.
- Enjoy as a warm meal during cold days.
- Frequency: As desired; at least once daily when symptoms are present.
Why it works: Warm soup provides hydration, nutrition, and may loosen mucus buildup.
12. Drinking Plenty of Fluids
- Include water, herbal teas, and broths as part of your daily intake.
- Staying hydrated is essential for thinning mucus and avoiding dehydration-related headaches or fatigue.
13. Vitamin C-Rich Foods
- Sources include citrus fruits, strawberries, and bell peppers.
- Eating these regularly can help reduce the duration of cold symptoms.
14. Black Pepper
- Ingredients: 1/2 teaspoon ground black pepper, lukewarm water.
- Mix and drink to reduce mucus and relieve sneezing.
- Frequency: Repeat every few hours as needed.
15. Cinnamon and Honey
- Ingredients: 1/2 teaspoon cinnamon, 1 tablespoon honey.
- Mix and consume directly.
- Frequency: Twice a day to calm throat irritation.
Why it works: Cinnamon’s anti-inflammatory effect and honey’s soothing properties help manage symptoms.
16. Grapefruit Seed Extract
- Dosage: 10–15 drops in 5 oz. water for adults; 3–5 drops in same for children.
- Drink up to three times a day.
Why it works: Grapefruit seed extract has antimicrobial properties useful for viral infections.
17. Get Plenty of Rest
- Listen to your body and allow for adequate sleep and downtime.
- This helps conserve energy for the immune system to fight the infection.
18. Echinacea
- This herbal supplement may help shorten cold duration if taken at onset.
- Consult a doctor before administering to children due to potential allergies.
19. Fenugreek
- Ingredients: 1 tablespoon fenugreek seeds, water, honey.
- Boil seeds in water, cool, add honey, and drink warm up to twice daily.
Why it works: Fenugreek has antimicrobial and anti-inflammatory effects.
20. Chamomile
- Ingredients: Chamomile tea bag, boiling water.
- Steep for 4–5 minutes, then drink. Alternatively, use chamomile leaves for steam inhalation.
- Frequency: Have two cups daily or inhale steam twice daily.
Why it works: Chamomile clears airways, has anti-inflammatory and antibacterial activity.
21. Other Kitchen Cures
- Thyme tea: Helps to reduce cough and congestion.
- Peppermint tea: Opens airways and calms throat irritation.
- Warm broths: Soothe the throat and hydrate the body.
22. Zinc Lozenges
- Zinc lozenges, started at first sign of cold, may shorten symptom duration.
- Take per product instructions, but avoid for children under six without medical advice.
23. Vapor Rub
- Apply to chest and throat for easier breathing at night.
24. Hot Shower
- Steam from a hot shower moistens nasal and throat tissues, loosens congestion.
25. Over-the-counter Remedies
- Pain relievers like acetaminophen for fever and aches.
- Lozenges for sore throat.
- Decongestants for nasal stuffiness (limit use to under 3 days).
- Expectorants to thin mucus.
- Antihistamines for runny nose and sneezing.
Note: Follow directions and consult a pharmacist or pediatrician for children’s dosing.
Precautions and Expert Tips
- Maintain proper hygiene such as hand washing to prevent spread.
- Cover mouth and nose when sneezing or coughing.
- Do not self-medicate with antibiotics as they do not work on viral infections.
- Consult a doctor for high or persistent fever, shortness of breath, chest pain, or if symptoms worsen.
- Avoid honey for children under one due to risk of infant botulism.
Frequently Asked Questions (FAQs)
Q: Can you cure a cold with home remedies?
A: Home remedies help alleviate symptoms and make recovery easier, but do not cure the cold itself. The body fights off the infection naturally over 7–10 days.
Q: Is steam inhalation safe for everyone?
A: Steam inhalation is generally safe for adults, but supervise children closely and avoid very hot water to prevent burns.
Q: What’s the best way to prevent catching a cold?
A: Washing hands frequently, avoiding close contact with infected individuals, eating a balanced diet, and getting enough sleep all help lower risk.
Q: How do I know if I have a cold or the flu?
A: Both cause similar symptoms, but flu typically involves high fever, body aches, and more severe fatigue. See a doctor for confirmation if you’re unsure.
Q: When should I see a doctor for a cold?
A: If you experience high fever, difficulty breathing, chest pain, or symptoms lasting more than two weeks, seek professional help.
Conclusion
Managing a common cold is mostly about self-care and symptom relief. Choose a combination of remedies from this list based on what works best for you, maintain hydration and rest, and follow medical advice for persistent symptoms. With proper care, most colds resolve on their own and leave you feeling restored!
References
- https://www.stylecraze.com/articles/effective-home-remedies-for-common-cold/
- https://www.healthline.com/health/cold-flu/cold
- https://symptoms.webmd.com/cold-flu-map/cold-and-flu-treatment-checklist
- https://www.stylecraze.com/articles/health-and-wellness/home-remedies-tips/
- https://health.clevelandclinic.org/how-to-get-rid-of-a-cold
- https://jamanetwork.com/journals/jamapediatrics/fullarticle/190065
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