As cold and flu season approaches again, students and faculty avoid or battle the dreaded 鈥淐olgate cough.鈥 Despite our best efforts, staying healthy during this time can be challenging. Flu season lasts longer than many realize, spanning from fall through spring and typically peaking between December and February. When illness does strike, natural remedies can offer relief by easing symptoms and supporting your recovery, even if they鈥檙e not a full-on cure. These remedies can help you feel more comfortable as your body works to overcome illness.
Hydration
Staying hydrated is key to a quick recovery from a cold or the flu. Drinking plenty of fluids helps thin mucus, reduce congestion, and prevent dehydration. Aim for water, herbal teas, and clear broths while avoiding caffeine and alcohol.
Vitamin C
Although vitamin C doesn鈥檛 prevent colds, it may help shorten their duration and boost overall health, particularly of your immune system. It鈥檚 best to get vitamin C from fresh foods like oranges rather than supplements.
Rest and Sleep
Getting ample rest and sleep during cold and flu season is crucial for supporting your immune system. By conserving energy and avoiding strenuous activities, your body can focus on fighting off infection and recovering.
Honey and Tea
Honey is a natural antimicrobial and antiviral sweetener that, when added to ginger or cinnamon tea, can help soothe a scratchy throat and keep you hydrated. Or honey and lemon can be mixed into warm water to create a soothing drink. Honey also acts as a natural cough suppressant and can help relieve that nagging tickle. Herbal teas like ginger, peppermint, and elderberry provide additional relief by easing symptoms such as sore throats, congestion, and headaches.
Chicken Soup
Chicken soup isn鈥檛 just comfort food; it helps reduce mucus buildup and keeps you hydrated. Rich in protein and minerals like sodium and potassium, warm chicken or bone broth can also help loosen congestion and replenish essential nutrients.
Aromatherapy
Aromatherapy can help relieve congestion by inhaling essential oils like peppermint and eucalyptus or using camphor or menthol salves around the nose. Certain oils, like tea tree oil, have antiviral properties and may reduce the flu virus鈥檚 spread when used early. However, essential oils should be used with caution, diluted properly, and never ingested, as they can be toxic.
Inhaling Steam
Inhaling steam can help relieve congestion by loosening mucus and opening nasal passages. You can do this with a steamy shower or filling a bowl with hot water. For added benefit, try adding a few drops of eucalyptus or peppermint oil to the steam.
Gargling Warm Salt Water
Gargling with warm salt water can soothe a sore throat and reduce inflammation by drawing out excess fluid from swollen tissues. Simply mix 1/4 to 1/2 teaspoon of salt in a glass of warm water and gargle for 30 seconds.
Sleep with an Extra Pillow
To promote sinus drainage, try sleeping with an extra pillow to elevate your head. This simple adjustment can help ease congestion.
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