The key to a speedy recovery from the common cold, flu, congestion and more is simple – help your body, and more specifically your immune system, get the job done! Rest is priority #1, after that there are quite a few holistic treatments that will get you on the way to recovery faster.

But first, it is important to understand that illness in and of itself is not bad for us but actually good! Like a muscle gets stronger with exercise, so does your immune system. Exposure to bacteria and virus is critical to keeping your immune system strong and working properly. And, even illness plays a “naturally” beneficial and important role in keeping our bodies healthy and strong – building long-term immunity, detoxing our bodies, etc. However, how we address the symptoms of illness and whether we support the immune system or fight against it will determine if the immune system and the body will be stronger or weaker on the other side.

When turning to natural remedies, never rely on just one! There is no such thing as a magic cure. Choose 5+ remedies from my list below and add some more of your own for good measure. They will all add some value and together will accelerate recovery, mitigate the uncomfortable symptoms that come with illness and strengthen your immune system. Stay away from medication and especially antibiotics, unless absolutely necessary!

IMPORTANT NOTE: There is a time and place for conventional medicine. Always seek medical advice if your symptoms are not improving or getting worse! Do not give honey based remedies to children under 12 months. Most essential oils are questionable or unsafe for use on children – DO YOUR RESEARCH!

Below is a summary of natural remedies for various symptoms. The details on why and how to use them are below.

• Cold/Flu: Garlic (taken internally), Elderberry Syrup, Vitamin C, Chicken Broth, Vitamin D/K2, Probiotics, Omega 3/Fish Oil, Magnesium, Ginger, Turmeric, Ceylon Cinnamon, Stay Hydrated, Avoid Cow Dairy, No Sugar
• Congestion/Nasal Infection: Garlic (taken internally), Garlic Applied to Chest & Back, Vitamin C, Chicken Broth, Cold Wet Sock Therapy, Saline Irrigation, Stay Hydrated, Avoid Cow Dairy
• Cough: Vitamin C, Black Radish / Honey, Middle of Pineapple, Garlic Applied to Chest & Back, Steam Inhalation
• Fever: LEAVE IT ALONE! For a little relief Cold Wet Sock Therapy, Apple Cider Vinegar
• Strep or Throat Pain: See detailed post on curing Strep Throat
• Ear Infection:  Garlic Oil

And now the details!

Garlic Internally.  Garlic is my secret weapon for many ailments. At first sign of illness, take a small garlic clove, chop into tiny pieces, let sit for 10 minutes (it becomes stronger) then swallow with water like you would a pill. Repeat 2-3 times a day. For kids or squeamish adults, mix the chopped garlic with honey before swallowing or fill an empty pill capsule with the chopped garlic. If you cannot tolerate raw garlic, consider Bronson’s Garlic Pills.  ALWAYS take garlic on a full stomach! 

Garlic On Chest/Back: If cough, congestion or any respiratory symptoms, in addition to above, press garlic and mix with coconut oil, apply all over chest and back 2-3 times a day. Ensure its diluted enough or it will sting.

Do NOT Fight The Fever! When you decreasing a fever you work AGAINST your immune response. Unless you are beyond miserable (not just uncomfortable) or ready to head to the ER, DO NOT touch that fever! Fevers are critical to fighting off an illness / infection. The fever activates various parts of your immune system, it forces the body to store excess iron so that bacteria/viruses have a harder time multiplying, the elevated temperature makes it more difficult for bacteria/viruses to survive and much much more. Below is a great fever scale to follow…HOWEVER…in the lower fever categories always follow symptoms and not the numbers to determine when medical attention is required!!!

Vitamin C: Lots and lots of C, ESPECIALLY if respiratory illness. We strive to stick to “natural” sources so my preference is Pure Radiance and camu camu powder.  If you are going to take very large doses, sodium ascorbate will be easier and much less expensive. If very sick, take until bowl tolerance reached (poop gets soft but not diarrhea). You cannot overdose on Vitamin C, excess will leave your body via poop / diarrhea if too much. And, eat foods rich in C – lemon, grapefruit, tomatoes, peppers, berries, broccoli, etc.

Elderberry Syrup: Great for both cold & flu to speed recovery. Buy made or, better yet, boil 1/2 cup dried berries in 3 cups of water for 45 minutes, let it cool a bit, add honey to taste (1/2 -1 cups) and store in fridge. You can find more complicated recipes online with ginger, cinnamon, cloves and other “herbs” added. We keep it simple.

Cold / Wet Sock Therapy: Great for upper respiratory symptoms / congestion and some fever relief. Prior to bed, warm the feet, put wet cold cotton socks on feet, cover with dry wool socks, get under a blanket and go to sleep. Congestion will start to clear up or lessen in 10-30 minutes. It will help the sick child or adult fall into a restful sleep quickly. In four hours the socks will be dry and you can repeat.

Chicken Broth: Its not just an old wives’ tale. Research supports eating chicken soup when sick! Chicken soup contains an amino acid called cysteine, which helps thin mucus reducing congestion, easing symptoms and speeding recovery. Also, chicken soup contains vitamins A and C, magnesium, phosphorus, gelatin and antioxidants. These are all important to strengthening the immune system! If you have access to chicken feet, throw those in when making the broth for added benefits. Remove to prepare soup.

Vitamin D3/K2: D3 has been proven effective in preventing the common cold and flu. If sick, its also helpful in speeding up recovery.
Vitamin D3 must be taken with K2 for maximum absorption.   Magnesium deficiency contributes to D deficiency, so magnesium supplementation becomes important.  Note, there is a school of thought that D3 supplementation is not wise (see magnesium advocacy group), their Facebook page is a great resource).  I am not convinced by this theory as plenty of studies confirm the benefits of D. Please do your own research!

Vitamin A: As Vitamin A deficiency can contribute to more severe side-effect of many illnesses, so supplementing with Vitamin A may help you recover faster. This one you MUST be careful on! You can overdose on Vitamin A. One option is to eat liver or turn to Desiccated Liver Pills  which will give you a food based source for A. If you are going to use liquid A drops, DO NOT do this consistently as a preventative, only when sick and research the right dosage.

Magnesium:  Magnesium plays many critical roles in our bodies and most people are deficient! Magnesium supplementation is a good idea on a regular basis and especially when sick.

Omega 3 / Fish Oil:  Fish oil offers immune boosting and anti-inflammatory benefits. This is a great supplement to take as both a preventative and during acute illness. Cod Liver Oil is best.  Mix up brands.  We like Sonnie’s, Nordic Naturals and Dropi.

Probiotics:  Much of your “immunity” lives in your gut! I encourage an increase in probiotics when sick. This ideally should be in the form of probiotic rich food with every meal – sauerkraut, real pickles, yogurt (not cow dairy if congested), kombucha, etc. If above foods are not possible, then a probiotic supplement. We like Bio-Kult and Klaire Labs. Take both shelf stable and refrigerated varieties, they have different equally important bacteria strains.

Saline Irrigation / Neti Pot: Washing out your nasal cavity will do wonders in giving you relief from congestion and nasal pressure. In addition it will help to clear out bacteria / virus from the nose further helping in recovery. A Neti Pot is your best bet for maximum benefit. But if this is too much for you, opt for a saline spray.

ACV: To lower the fever a bit, mix in a bowl half Apple Cider Vinegar and half water, dip a wash cloth and apply to hot areas on the body – forehead, groin, under arms, etc.

Black Radish / Honey: This has long been a remedy for coughs specifically in Russia. Peal and chop black radish into small pieces cover with honey and let sit out for 8-12 hours. Drink the syrup that forms. 1 teaspoon many times a day. Store in fridge.

Middle of Pineapple: Pineapple has anti-inflammatory properties and is specifically good for coughs. Take the middle (core) of the pineapple and some of the sweeter outside and blend it into a mush. Take a teaspoon many times a day. Note, the middle of the pineapples has the greatest bromelain content which is what you need. Store purchased pineapple juice isn’t going to cut it.

Steam Inhalation: For persistent coughs and specifically dry coughs that irritate your throat, steam inhalation provides great relieve. My easy go to is to boil a pot of water, place your head over it and throw a towel or blanket over your head. If doing for a child, get under the blanket with your child to ensure they don’t burn themselves and that the steam is not too hot! Place a phone under the blanket with some cartoons! Add a few drops of an essential oil like eucalyptus or oregano for added benefit. DO NOT use essential oils with children until you have done your research and understand the risks!

Ginger:  Eat as much as you can.  Great in tea or fresh juice.  For tea, take fresh ginger, cut into small pieces, cover with hot water, add lemon and honey (honey when tea cools down a bit.  NEVER heat honey.).

Turmeric:  Turmeric’s healing properties are well documents.  Eat as much as you can.  Add it to your cooking.  It goes great with rice, vegetables, fish, chicken and beef dishes (almost everything).  Mix with honey and eat by the spoonful.  Make golden milk (ideally with coconut milk).  Buy in pill form if eating as described above is not palatable.

Ceylon Cinnamon:  Helps boost immune system and counter inflammation. It must be Ceylon cinnamon and not the others types typically sold in stores.  Add to cooking, sprinkle on pineapple or mango, add to your ginger tea or mix ½ teaspoon with honey 1-3 times a day.

Stay Hydrated But Not With Water: Staying well hydrated is critically important. Most of us do not get enough “water” regularly, and when sick this becomes an even bigger problem. But, do not “waste” your drinking opportunities on water, go for a healing drink instead!  Chicken broth, green tea, ginger tea, kombucha, ACV with water, fresh squeezed juices, coconut water, golden milk (made with coconut milk), etc. 

Cut Down or Eliminate Cow Dairy: Proteins in dairy products may stimulate mucus production and inflammation in the body. Best to stay away from cow dairy when ill.

Cut Down or Eliminate Sugar: Most acute and chronic illnesses are cause by or made worse by sugar. In short, sugar suppresses your immune system. Processed carbs / bread / pasta = sugar.  Fruit/Berries = sugar.  While fruit and berries are sugar, eating both in moderation is good because both have nutritional value. If you need a sweetener, go for honey (real/raw – do not heat it), maple syrup or real / raw cane sugar, date sugar or coconut sugar.  All should be used in moderation.  Less is more!

Rest….Rest…Rest. There is nothing more important. Your body needs an opportunity to do its thing. If there is no appetite, DO NOT EAT. Limit physical activity to a minimum. Ideally crawl into bed or onto the couch and relax. Follow your body’s cues.

Note, taking Advil / Tylenol will only mask your body’s natural signals, fight against your immune response and may prolong illness! Opt for natural remedies!

In this post I focused on natural home remedies for acute symptoms of the common cold and flu. For preventative measures the focus needs to be on building your immune system. You can read much more on this topic in my post on Treating and Preventing Cancer.

Happy Healing!