At the first signs of a cold, such as a runny nose or sore throat, many people often turn to tried-and-true home remedies. In this article, you’ll learn which natural remedies can effectively relieve cold symptoms and when it’s best to consult a doctor.
When is medical help advisable?
A cold usually comes on gradually. Typical symptoms usually develop in a characteristic sequence: Often, you first feel a scratchy throat, followed by a sore throat and a runny nose. Later, a cough and, in some cases, a slight fever often follow. The good news: For a common upper respiratory infection, home remedies can effectively provide relief.
But be careful: In certain cases, you should consult a doctor. Important warning signs include:
- Fever above 39°C or fever that lasts longer than three days,
- Respiratory difficulties such as shortness of breath,
- severe chest pain,
- purulent or bloody discharge and/or
- Symptoms that do not improve after one week.
Cold or flu?
Many people confuse a cold with the flu (influenza). The difference lies primarily in the course of the illness: While a cold usually develops slowly and symptoms gradually worsen, the flu usually strikes suddenly with a high fever and severe body aches. With a cold, respiratory symptoms such as a runny nose, irritated mucous membranes, and a cough are the main symptoms. The flu, on the other hand, manifests itself with a sudden high fever, extreme exhaustion, and severe headaches and body aches.
This distinction is important because while a cold can be easily treated with home remedies, a real flu often requires medical attention – especially in high-risk groups such as the elderly or those with chronic illnesses.
The most important home remedies for cold symptoms
A big advantage of home remedies is that they can be used specifically to combat individual symptoms.
Help with sore throats
If your airways are irritated and your throat is scratchy, these home remedies will provide relief:
- Warm neck wrap: A warm, moist neck wrap relaxes muscles and promotes circulation to irritated mucous membranes. To do this, dip a cotton cloth in warm water, wring it out, and place it around your neck. Cover with a dry towel. Remove the wrap after 30 minutes. Cooling neck wraps, on the other hand, have an anti-inflammatory effect and help reduce swelling.
- Gargle with salt water: A salt water solution acts like a natural antiseptic (germicide, also colloquially called a disinfectant): It flushes pathogens from the throat and reduces swelling of the mucous membranes. Dissolve half a teaspoon of salt in a glass of warm water and gargle several times a day.
- Sage and ginger tea: Sage contains essential oils with antibacterial properties. Drunk as a tea or used to gargle, it soothes sore throats and reduces inflammation of the mucous membranes. Ginger (tea) also has antibacterial and anti-inflammatory properties. Adding lemon or honey not only tastes good but is also beneficial for the body. The lemon provides the body with vitamins, and the honey also soothes the throat.
Relief from a blocked nose
- Inhalation with salt water or essential oils: Inhalations moisten the airways and loosen trapped mucus. Inhalations with:
- Salt water (decongestant),
- Chamomile (anti-inflammatory) and
- Thyme or eucalyptus (expectorant).
To do this, pour boiling water into a bowl and add your desired ingredients. Bend over the bowl with a towel over your head and inhale the steam for 10 to 15 minutes.
- Nasal irrigation: A nasal irrigation with isotonic saline solution moistens the nasal mucous membranes and flushes out viruses, bacteria, and mucus. It is particularly effective when used in the morning and evening.
Cough relief
- Onion juice with honey: This combination is a true powerhouse: The onion’s essential oils have an expectorant effect, while the honey soothes irritated mucous membranes and, thanks to its antibacterial properties, supports the healing process.
Preparation: Finely dice an onion and mix with two tablespoons of honey. After two hours, skim off the resulting juice and drink it throughout the day.
- Thyme tea: The essential oils of thyme loosen thick mucus and relieve coughs. Two to three cups daily support the healing of the respiratory tract.
- Chest compress: A chest compress with warm water or warm, boiled, and mashed potatoes promotes circulation and loosens trapped mucus. The warmth also relaxes the bronchial muscles.
Natural relief for fever
For mild fever, gentle home remedies can relieve symptoms and support the healing process.
- Calf wraps: Cool calf wraps help lower body temperature at temperatures up to 39°C. To do this, dip a cotton cloth in lukewarm water (approx. 20°C), wring it out, and wrap it around your calves. Apply a dry towel as a second layer. Renew the wrap after 15 minutes until the temperature has dropped. Only use this method when your hands and feet are warm.
- Sweat-inducing teas: Elderflower or linden blossom teas stimulate sweat production and support the body’s temperature regulation. A positive side effect: The active ingredients they contain also strengthen the immune system.
- Sufficient fluids and rest: When you have a fever, your body loses a lot of fluids. Drinking at least two liters of water or unsweetened tea per day helps balance fluid levels. At the same time, your body needs sufficient rest to successfully fight off the cold.
Common misconceptions in the treatment of colds
Myth 1: Sweating away the cold
Exercising or visiting a sauna while suffering from a cold places unnecessary strain on the body. Instead, the body needs rest to successfully fight the infection. Low-intensity exercise, such as walking in the fresh air, is only beneficial during the recovery phase.
Myth 2: Antibiotics help with colds
Colds are usually caused by viruses. Antibiotics only work against bacteria and are ineffective against viral infections. Unnecessary use can even be harmful due to potential side effects and the promotion of resistance.
Myth 3: High-dose vitamin C as a miracle cure
Although vitamin C supports the immune system, excessive intake during a cold provides no additional benefits. Excess vitamin C is excreted by the body.
Conclusion: Home remedies and colds
The natural home remedies presented here can effectively relieve cold symptoms, especially when combined specifically depending on the complaint.
A strong immune system offers the best protection against colds. Regular exercise in the fresh air, sufficient sleep, and a balanced diet optimally support the body’s defenses. Combining this preventative approach with the targeted use of home remedies at the first signs of a cold will ensure you’re well prepared—and at the same time, know when to see a doctor.