While most colds will clear up on their own within 4 to 7 days, there are things you can do to relieve your symptoms and help you recover faster. Consider the use of natural remedies such as herbs, vitamins, and foods to relieve colds quickly.
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Method 1 of 4: Clearing the Airway
Step 1. Drink plenty of warm fluids
Drinking warm liquids can help thin the mucus in your sinuses, allowing for better flow, and making you feel better quickly. Research shows that drinking warm liquids can relieve flu symptoms such as runny nose, sneezing, sore throat, and weakness.
- Hot tea without caffeine can be an option. Choose herbal teas such as chamomile or peppermint to meet your body's fluid needs. Add a little honey and lemon to soothe the throat and keep the effect longer. Chamomile is also beneficial for reducing stress and fatigue, while peppermint will relieve a stuffy nose.
- Benifuuki green tea from Japan can also relieve a stuffy nose and relieve allergy symptoms if taken regularly. This traditional herbal tea known as a "throat coat" is known to have a much better effect on relieving a sore throat than regular tea.
- Hot broth is also a great choice when you have a cold. Drink lots of vegetable or chicken broth, but choose a low-sodium broth so you don't consume too much salt. Chicken soup can help soothe a sore throat, loosen mucus, and relieve a stuffy nose.
- If you like coffee, you don't need to avoid it. Drinking coffee is known to increase alertness in flu sufferers. However, children should still avoid consuming caffeine. Preferably, the main fluids you consume are warm water, tea, and broth, because too much caffeine consumption can cause dehydration.
- Avoid alcohol consumption. Alcohol can exacerbate congestion and swelling in the nose.
Step 2. Steam bath
Steam can moisten the passages inside the nose, thereby reducing irritation, and its calming effect will also relieve cold symptoms. Prepare a hot bath and soak, or start your cold day with a hot shower, to take advantage of the steam it gives off. You can even use bath balls which are helpful for relieving a stuffy nose.
- For a short steam therapy, heat a pot of water just before it boils. When it starts to steam, remove the pot from the stove and place it on a firm surface such as a table or counter.
- Bend your head over the pot, but don't get too close to the steam or water in it, or you could hurt yourself. Cover your head with a light cotton towel. Inhale the steam coming out for 10 minutes. You can do this treatment 2 to 4 times a day.
- Adding a few drops of essential oil to water is also a great way to clear your sinuses and get the benefits of aromatherapy. Try using peppermint oil to relieve sinus headaches. Eucalyptus oil can also relieve a stuffy nose. Do not use tea tree oil as it is toxic if swallowed.
Step 3. Consider oil pulling
Oil pulling is an ayurvedic treatment that uses oil to remove bacteria and germs from the mouth. Most microorganisms are fat soluble in oil, so you can remove them with the oil.
- Use coconut oil. Coconut oil has antibacterial properties, and contains lauric acid, which is an antimicrobial compound.
- Use cold-pressed organic oil. You can also use sesame oil and sunflower seed oil, but coconut oil has additional antimicrobial properties (and tastes better too).
- Pour 1 tablespoon of oil and use it to gargle in the mouth for at least 1 minute. The longer you use the oil to rinse your mouth, the more bacteria it can expel. Use the oil to swish it all over the inside of your mouth, suck it in between your teeth, and make sure that the oil also touches your gums.
- Do not swallow the oil. If you have trouble gargling without swallowing, remove some of the oil from your mouth.
- After gargling, throw the oil in the trash. (Putting oil down drains can clog them). Continue by gargling with lukewarm water.
Step 4. Use a neti pot to clear sinus passages
The neti pot is designed to remove mucus from the sinus passages and relieve cold symptoms for several hours through "nasal irrigation". The saline solution is poured into one nostril and mucus is removed through the other nostril. Neti pots are available at most drug stores and health food stores.
- Start by using a neti pot once a day while you still have flu symptoms. Once you feel better, increase the frequency to 2 times a day.
- Make a saline solution or buy one from the pharmacy. To make your own saline solution, mix teaspoon of kosher or non-iodized salt, teaspoon of baking soda, and 240 ml of warm distilled or boiled water. You should use distilled water, or boiled water, as tap water may carry parasites and amoebas.
- Fill the neti pot with 120 ml of saline solution. Stand near the sink, bathtub, or drains to keep them from falling apart. Tilt your head about 45 degrees.
- Place the mouthpiece of the neti pot in the upper nostril. Tilt the neti pot to pour the saline solution into one nostril and allow the solution to drain into the other nostril. Repeat on the other nostril.
Step 5. Blow your nose properly
While you may need to blow your nose to clear your sinus passages when you have a cold, don't blow too hard. The pressure when you blow your nose hard can affect your ears, causing them to hurt when you have a cold. Be sure to blow gently, and only do as needed.
- Doctors recommend covering one nostril with your finger while gently blowing through the other nostril toward the tissue.
- Wash your hands every time you blow your nose. You need to wash your hands to get rid of infection-causing bacteria and viruses that stick to your hands so you don't catch other infections or pass them on to others.
Step 6. Use a humidifier
Air conditions in the house that are too dry can exacerbate cold symptoms and delay healing. Use a humidifier to humidify the air, so your nasal passages will stay moist and make it easier for mucus to drain. Turn on the humidifier at night to help improve breathing.
- Be sure to clean the humidifier regularly. Mold and mold easily grow in a humid environment.
- You can also increase the humidity of the air by boiling 2 cups of distilled water in a saucepan. Use distilled water to avoid possible contaminants in tap water that could exacerbate your flu symptoms.
- Indoor plants are natural humidifiers. Flowers, leaves and stems of this plant can release moisture into the air. Plants can also clean the air of carbon dioxide and other polluting materials. Good plant choices include aloe vera, bamboo palm, banyan, sri fortune, and various species of philodendron and dracaena plants.
Method 2 of 4: Using Natural Remedies
Step 1. Use elderberry extract
Elderberry from Europe is widely used in medicine. This herb can help relieve nasal congestion and other airway disorders. Elderberry has anti-inflammatory and antiviral properties, so it can help fight colds and stimulate the immune system.
- Elderberry extract is sold as a syrup, lozenge, and capsule supplement at most nutrition stores and pharmacies.
- You can make elderberry flower tea by steeping 3-5 grams of dried flowers in a cup of boiling water for 10-15 minutes. Strain the flowers and drink the tea at most 3 times a day.
- Do not use elderberry long term without consulting your doctor first. You should consult a doctor before using elderberry, because it may cause side effects for pregnant women, people with autoimmune disorders, and people with low blood pressure. People taking diabetes medications, laxatives, chemotherapy, or immunosuppressants should also consult their doctor before using elderberry.
- Do not use unripe or uncooked elderberries, as they are toxic.
Step 2. Try using eucalyptus
Eucalyptus is efficacious as an antioxidant and can protect the body from free radicals (a molecule that can damage cells). The active ingredient in eucalyptus is cineol, a compound that acts as an expectorant to treat respiratory infections and relieve coughs. You can find eucalyptus in lozenges, cough syrups, and vapors at most pharmacies.
- Ointments containing eucalyptus oil can also be applied to the nose and chest to relieve breath and loosen phlegm.
- Fresh or dried eucalyptus leaves can be drunk as a tea and used as a sore throat mouthwash. You can make eucalyptus tea by steeping 2-4g of the dried leaves in a cup of hot water for 10-15 minutes. Drink this tea at most 3 times a day.
- To gargle, brew 2-4 grams of dried eucalyptus leaves in a cup of warm water. Add -½ teaspoon salt. Steep for 5-10 minutes. Gargle after eating to get rid of bad breath and soothe a sore throat.
- Do not consume eucalyptus oil directly, as it is toxic. People with asthma, epilepsy, liver or kidney disease, or people with low blood pressure should not use eucalyptus oil without permission from a doctor.
Step 3. Use peppermint
Peppermint is also widely used to relieve cold symptoms. The main ingredient is menthol, a powerful decongestant. Menthol can thin mucus and phlegm. In addition, it is also useful for relieving sore throats and coughs. You can buy peppermint in essential oil preparations, lozenges, supplement extracts, herbal teas, fresh or dried.
- Peppermint tea can help soothe a sore throat. Brew 1 tea bag (about 3-4 grams of dried leaves) in hot water. Add a little honey to relieve cough.
- Do not use peppermint or menthol oil on children younger than 2 years.
- Peppermint oil is safe to use as aromatherapy and rubbing oil. Do not drink peppermint oil directly.
Step 4. Use raw honey
Honey has antiviral properties and can strengthen the immune system. The benefits of raw honey are even better. Raw honey is solid at room temperature and has a slightly sharper taste than pasteurized honey. To get the maximum benefit, look for raw honey that is harvested near where you live, as it can also help your body fight off allergens in the environment.
- You can use a mixture of honey and lemon as a sore throat and cough suppressant.
- Do not give honey to children who are less than 1 year old.
Step 5. Drink echinacea
Echinacea can increase your immune system. Although commonly used in medicine, studies have not proven the efficacy of echinacea against the flu. You can buy echinacea in supplements at most drug stores and pharmacies.
- Do not use echinacea if you are allergic to daisies, ragweed, or marigolds.
- People taking certain medications such as heart medications and antifungals should not take echinacea. Consult your doctor first before using echinacea or other herbal supplements.
Step 6. Consume garlic
Garlic can increase endurance, as well as efficacious as a mild antiviral. Although the efficacy of garlic is promising, more research is still needed to confirm the benefits of garlic in fighting the flu.
You can use garlic as a supplement, or take it with food. You should try to consume 2-4 cloves of garlic daily to maximize its effects
Method 3 of 4: Recover Body Faster
Step 1. Gargle with salt water
Gargling with warm salt water can help soothe an itchy throat. Mix - teaspoon of kosher salt or non-iodized salt in 240 ml of warm, distilled, or boiled water.
- Use salt water to gargle for 1 minute, then discard. Repeat this step every few hours if necessary.
- Do not ask children to gargle, as they may accidentally swallow it.
Step 2. Take vitamin C
Vitamin C is an antioxidant that can help strengthen the immune system. Vitamin C won't "cure" the flu, but it can help your body recover faster. Most adults should consume between 65–90 mg of vitamin C daily, and no more than 2,000 mg daily.
- Citrus fruits, green and red bell peppers, kiwifruit, spinach, and other raw fruits and vegetables are good sources of vitamin C.
- Don't take too much vitamin C. Besides the possibility of an overdose, your body can't store excess vitamin C. Your body will excrete vitamin C that it doesn't use through urine.
Step 3. Drink enough fluids
Getting enough body fluids can help soothe a sore throat. Drink plenty of water, fruit juice, or clear broth. If you're vomiting, you may also need to drink a sports drink that contains electrolytes to restore balance.
- Warm lemon water and honey can help clear a stuffy nose. Mix the juice of lemon with 1 cup of warm water. Add honey to taste.
- Warm apple cider can also soothe a sore throat. Pour 1 cup of apple cider into a microwave-safe glass, and heat in the microwave for 1 minute.
- Women should consume at least 9 cups or 2.2 liters of fluids every day in good health. While men should consume at least 13 cups or 3 liters of fluid every day in good health. If you are sick, you should try to drink more.
- Avoid alcohol and drinks containing caffeine. Alcohol can make inflammation worse. In addition, both alcohol and caffeine can cause dehydration.
Step 4. Get plenty of rest
Your body needs rest in order to recover faster, so ask for sick leave. Your co-workers may also not want to catch the flu. Pushing yourself can weaken your immune system, making it take longer for you to recover from the flu.
- Try to take a nap, because the flu can make you feel weak and you have to save energy.
- If it's hard to breathe while sleeping, elevate your head on a pillow to make it easier to breathe.
Step 5. Manage your stress
Some research shows that practicing relaxation techniques can help shorten colds. Some stress-reducing exercise techniques include breathing exercises, yoga and tai chi.
- To practice deep breathing, place one hand on your chest and the other on your lower abdomen. Inhale slowly through the nose for a count of 4. Your stomach should feel bulging and pressing against your hands. Hold your breath for a count of 4, then slowly release it for a count of 4.
- Yoga is a physical and mental exercise that improves fitness, lowers high blood pressure, helps calm and boost self-confidence, and reduces stress and anxiety. Yoga makes use of several physical postures, breathing exercises, and meditation to improve the overall health of the body. Hatha yoga is the most commonly practiced type of yoga in the US. The main focus of hatha yoga is physical postures called asanas, with the aim of balancing one's life. During yoga practice, stretching is followed by lengthening, bending is followed by forward bending, and physical exercise is followed by meditation.
- Tai chi is a light exercise program that is part of traditional Chinese medicine. Tai chi practice consists of slow and controlled movements, meditation, and deep breathing that will improve mental and physical health. Many tai chi practitioners recommend practicing it for about 15-20 minutes 2 times a day at home, because regular practice is very important to master the movement and get long-lasting effects. Before starting to practice tai chi, you should check with your doctor, and talk about what your health condition requires with a tai chi instructor.
Step 6. Try aromatherapy
Aromatherapy can help you to relax. Pour a few drops of essential oil into a humidifier or water bath, or to make herbal teas.
- Lemon balm is a type of mint plant that is often used to help relax and reduce anxiety. You can make lemon balm tea by steeping 2-4 grams of dried lemon balm or 4-5 fresh lemon balm leaves in hot water for 10-15 minutes.
- Lavender can also soothe you. In addition, it can also relieve fatigue. Apply lavender rubbing oil or pour a few drops of lavender oil into a humidifier. You can also buy lavender tea at many health food stores.
- Chamomile is a plant that has calming properties, it can also help relieve colds. Make chamomile tea by pouring 1 cup of boiling water into 2-4 grams of dried chamomile or chamomile tea bags. Pouring chamomile oil into a hot bath can also help relieve a cough.
Method 4 of 4: Seeking Medical Help
Step 1. See a doctor immediately if you experience shortness of breath or wheezing
Difficulty breathing is an emergency. Make an appointment with the doctor on the same day or visit the emergency room. The doctor will provide treatment to improve your breathing.
For example, you may need certain treatments to breathe smoothly. If so, the doctor can provide treatment in his clinic
Step 2. See a doctor if you have a fever over 38.5 degrees C or for more than 5 days
In the case of the common cold, your fever should subside quickly. However, a fever for a long time could be a sign that the infection is getting worse. Your doctor can find out what's causing your fever to get worse and prescribe the right treatment.
- For children less than 12 years old, see a doctor if the fever persists for more than 2 days.
- Infants younger than 12 weeks require medical care if they have a fever with a temperature of more than 38 degrees C.
Step 3. Seek treatment for symptoms that are severe enough or do not improve for 7 days
Colds will usually begin to improve within 1 week. However, if your symptoms do not improve, the infection may get worse or you may have a different respiratory infection. It's a good idea to see a doctor to make sure you're getting the right treatment. You may experience the following symptoms:
- Fever
- Severe sore throat
- Persistent cough, either dry or phlegm
- Headache
- Sinus pain
- Severe body pain
- Cold
- Sneeze
- Shortness of breath or wheezing
Step 4. Carry out diagnostic tests to confirm your disease, if necessary
The symptoms of a cold are similar to those of other respiratory infections, including the flu. If your symptoms are severe and don't improve after 1 week, your doctor may need to make sure you don't have a more serious infection. Your doctor may recommend that you undergo tests such as:
- Complete blood test to confirm infection
- Chest X-ray to check for blockage in the lungs or pneumonia
- A quick flu test uses a nasal or throat swab sample.
Tips
- Avoid smoking or exposure to secondhand smoke when you have a cold. Cigarette smoke will irritate the mucous membranes and make your symptoms worse.
- After wiping your nose, wash your hands and take a clean tissue. Wash your hands regularly. Use hand sanitizer while traveling.
- Consume oranges. Oranges contain vitamin C which can help your immune system fight the flu.
- Drink as much water as you can, but don't overdo it. In addition, eat lots of vegetables and fruits.
- Rest as much as possible. This means you have to sleep all weekend, or even apply for a few days off. Continuing to drink plenty of fluids is the best option.
- Use cough tablets, but don't overdo it.
- Take a rest! Forcing your body to overwork will only slow down your recovery.
- Try soaking your feet in hot water. This bath will calm the nerves in your body while also relieving some of the flu symptoms.
- Eat a healthy diet and get plenty of rest to help your body recover quickly.
- Splash cold water on your face. That way you will feel more refreshed. However, this is only a temporary solution, and the effect only lasts for about 30 minutes.
- Make a soup with 4 cloves of garlic, 1 tablespoon ground ginger, 2 cups chicken stock, 1 lemon, and about 1 teaspoon paprika.
- Exercise to prevent flu attacks. Research shows that regular moderate exercise can reduce your chances of getting the flu.
Warning
- If there are other conditions underlying the flu, such as asthma or emphysema, you should immediately report it to your doctor.
- If you are pregnant, some medicines, herbs, and supplements can harm you and your baby, so they should not be used.
- Consult a doctor before using any herbal remedies. Herbal medicines can interact with certain medicines or medical conditions.
- See your doctor if your symptoms do not improve within 7-10 days, or if you experience symptoms such as fever over 38.9 °C, mucus that is not clear in color, starts to cough up phlegm, or skin rash.
