Did you know that adults average 2-3 colds per year, spending over $3 billion annually on over-the-counter treatments? But here’s the thing – your kitchen cabinet might hold more effective remedies than your medicine cabinet! As I am currently getting over a cold, I’m excited to share evidence-based natural immune boosters that really work. From ancient healing traditions to modern scientific validation, these natural solutions can help you bounce back faster – without the side effects of conventional medications!
How do Natural Immune Boosters Work?
In order to get over a cold we need to support our immune system. Natural remedies help with this by providing the body with the proper vitamins and minerals that give our immune system a boost. We should be looking for vitamins and/or foods with antioxidant, anti-inflammatory, or antiviral properties.
Antioxidants help fight disease by reducing free radicals in the body. Free radicals are unstable molecules in the body that can cause cell damage. They are produced in the body as a waste product of metabolism, but the immune system can also produce them when it becomes inflamed while fighting off bacteria or viruses. Anti-inflammatories help release the discomfort caused by colds and can help with pain from headaches or muscles. Antivirals help prevent the spread of a virus by working to stop it from multiplying in the body.
If you are taking any medication, pregnant, or trying to conceive, please confirm with your doctor before trying any of these homeopathic cold remedies to ensure these do not counteract with anything you’re already taking.
Top Kitchen-Based Cold Fighters
Raw Honey
Raw honey has natural antimicrobial and antioxidant properties that help block the growth of bacteria, fungi, and some viruses. It also helps with suppressing coughs by coating the throat and calming irritated mucous membranes. This is truly one of the best natural throat soothers. Additionally, raw honey benefits kids because you can use it in children as young as 1 year old, unlike many over-the-counter cough medicines. If you’re experiencing symptoms, you should definitely try raw honey for cough relief.
Garlic
Garlic contains a compound called allicin, which can help fight inflammation and free radicals in the body. This can be a natural immune booster, helping to decrease the risk of getting a cold and shortening how long the cold lasts. A study in 2016 shows that those who took Aged Garlic Extract had less severe cold and flu symptoms. They also had a reduced number of days experiencing symptoms. Garlic is a great tool for natural cold prevention.
Ginger
Ginger has anti-inflammatory and antibacterial properties. It is one of the more popular cold-fighting teas. Ginger can help by lowering inflammation in the respiratory tract, soothing a sore throat. It is also one of the natural immune boosters, good for helping the body fight off infections. Studies show taking fresh ginger allows for its antibacterial and antiviral properties to take effect, helping protect against getting colds. The ginger tea cold remedy is one of my personal favorites and my usual go-to even when I’m not sick.
Lemon + Citrus Fruits
Lemon and other citrus fruits can help fight colds due to their high vitamin C content. Vitamin C also helps fight free radicals and reduce inflammation. Research shows that taking vitamin C supplements can cut down a cold. Many citrus fruits also contain folate, which can help prevent colds and better your immune system as well. Lemons specifically help with reducing nasal congestion if you drink it in hot water. Lemon juice and honey are often paired together to work as natural cough suppressants. As well as lemon and ginger in water, this helps reduce mucus.
Powerful Herbal Immune Boosters for Cold Relief
Elderberry
Next up for natural immune boosters is one of the best herbs for colds, elderberry, known for its anti-inflammatory properties. This herb also helps clear up congestion, runny noses, and sneezing by removing excess mucus from the body. A study done in 2018 concluded that elderberry supplementation substantially reduced upper respiratory symptoms and could be a safer alternative to over-the-counter drugs. You can take elderberry most safely and effectively in extract or concentrated form, such as in syrup, lozenges, or gummies. The uncooked fruit itself as well as the leaves and bark with it can be toxic on its own. Ultimately, elderberry provides great natural mucus relief to help get over a cold.
Echinacea
Echinacea effectiveness is one of the more controversial items on this list. Studies show treating cold and/or flu with Echinacea Plus tea can shorten how long a cold and/or flu lasts. For natural antivirals, echinacea works well as we’ve seen benefits in treatments for viral respiratory infections. This herb should not be taken by those using immunosuppressant medications as it can potentially reduce effectiveness. This herb is controversial for colds because there are other studies showing it doesn’t have any impact on a cold. It is important to use a high-quality echinacea supplement. Look for supplements certified by third parties like National Sanitation Foundation (NSF).
Thyme
The herb thyme is a natural expectorant with anti-inflammatory and antimicrobial properties. An expectorant helps loosen mucus and treat coughs. Thyme also packs vitamins and antioxidants that help improve your immune system. This herb currently has no known negative interactions with drugs. Also, thyme is one of the natural immune boosters that are safe to use during pregnancy. Thyme has also been used to help bronchitis and other respiratory conditions. This shows that when it comes to respiratory health herbs, thyme is a great one.
Oregano Oil
Oregano oil is known to be one of the natural inflammation reducers, also containing antioxidant and antiviral properties. This is one of the more popular natural immune boosters with promising studies. Oregano is also considered one of the cold-fighting spices. In addition to easing a cold, it also helps treat yeast infections like Candida overgrowth. Oregano oil contains the compounds: carvacrol, thymol, and rosmarinic acid which are what make it so effective. Oregano oil cold benefits are expansive, it helps protect against free radicals and toxins, stop bacteria growth, and boost the immune system. Please note, oregano oil should not be taken during pregnancy.
Effective Natural Decongestants
Steam inhalation techniques with essential oils
Steam inhalation works by adding 3- 5 drops of essential oils to a bowl of hot water (just boiled), leaning your head over the bowl and putting a towel over your head and the bowl. Then all you do is breathe deeply through your nose. The steam inhalation technique works as natural sinus relief, helping to loosen mucus. The best essential oils to use for this would be eucalyptus, peppermint, or oregano.
Salt water gargle
The best way to gargle salt water would be to put half a teaspoon of salt in warm water, gargle for 15 to 30 seconds, then spit out. Gargling salt water may help sooth a sore throat, lessen mucus, and make it harder for bacteria to survive in your mouth by raising the pH level in your mouth. This can also draw out the bacteria into what you spit out, similar to oil pulling. There’s a study showing that those who gargled salt water 3 times a day were less likely to catch the flu. Such a simple addition can potentially make a big difference.
Other Natural Immune Boosters
Some other popular natural immune boosters are zinc, green tea, and veggies. Zinc is a popular cold treatment as it can help reduce cough and throat symptoms. Green tea helps cold symptoms due to its high antioxidant level, helping with congestion and coughing. Veggies boost the immune system and improve immunity. Veggies also protect against inflammation and provide essential vitamins.
Conclusion
Fighting a cold doesn’t always require a trip to the pharmacy. These natural remedies offer powerful relief while supporting your body’s innate healing abilities. Remember – consistency is key when using natural treatments! Start incorporating these remedies at the first sign of symptoms for best results. Have you tried any of these homemade cold remedies? Your immune system will thank you for choosing these gentle yet effective approaches to cold relief. Read more about way to live a more natural non-toxic lifestyle here.
