Natural Cold Remedies That Actually Work

Colds happen to the best of us. While not usually dangerous, the viruses that cause the common cold can certainly make us achy, sneezy, and just plain miserable, sending us searching for a remedy high and low. Some treatments may not help open up a stuffy nose or soothe a sore throat, but you’re in luck — there are natural remedies that are scientifically proven to ease cold symptoms. Here are the most effective remedies that might help you feel better the next time you’re nursing a cold.

Chicken Soup

Scientists have finally proven what grandmothers have known all along: Chicken soup is good for a cold. Chicken is rich in an amino acid called cysteine, which helps loosen mucus and has a mild anti-inflammatory effect. Drinking hot liquids, such as chicken broth, helps keep you hydrated while relieving nasal congestion and soothing inflammation in the membranes lining your nose and throat. Garlic, ginger, and chile peppers are also popular folk remedies that may help relieve the symptoms of a cold, so a spicy bowl of chicken soup might be just what you need to start feeling better.

Salt Water

Salt water can be used as a throat gargle and a nasal rinse during a cold. Nasal irrigation has been proven to help moisturize dry nasal passages and flush out congestion naturally. However, it’s important to note that unboiled tap water is unsafe for nasal irrigation. To irrigate safely, use a prepackaged nasal saline solution or a combination of non-iodized salt and sterilized water or tap water that’s been boiled for three to five minutes and allowed to cool.

Gargling with salt water helps temporarily relieve a sore and dry throat. Dissolve half a teaspoon of salt in eight ounces of warm water and gargle with the solution four times daily while symptoms last.

Humid Air

Humidity can help loosen congestion and soothe dry and inflamed nasal passages. Run a humidifier or vaporizer in the room where you sleep, relax in a warm, scented bath during the day, or — if you aren’t dizzy — take deep breaths while showering in a nice steamy bathroom to alleviate some dryness and discomfort. Be sure to clean your humidifier often — dirty humidifiers may grow mold or collect bacteria, worsening allergies, asthma, and other conditions.

Menthol Balm

Though these remedies have long been considered folk remedies, studies now show that topically applied mentholated balms may help ease the pain and discomfort caused by congestion. Rub a bit of the balm under (not in) your nose, massage it into your temples to help relieve a headache, and place some on your chest and the soles of your feet at night to help alleviate congestion and reduce coughing.

Oil of Oregano

Oil of oregano has many antiviral and antimicrobial properties that studies have shown help alleviate and shorten symptoms caused by influenza and rhinoviruses. Add a few drops of oil of oregano in water or juice to help dilute the taste. Aromatherapeutic sprays containing oregano, eucalyptus, peppermint, and rosemary can also temporarily relieve respiratory symptoms. Just be sure to check the packaging and ensure you purchase oregano oil — oregano essential oil should never be ingested. 

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