On average, healthy adults experience 2-3 colds per year, while children face an even higher risk. Cold viruses typically enter the body through the eyes, nose, or mouth, leading to a brief yet uncomfortable illness. Dealing with cold and flu is never a walk in the park, especially for individuals over the age of 65, whose immune systems tend to be weakened.

Cold and flu can cause a range of unpleasant symptoms, including sneezing, coughing, sore throat, congestion, and fatigue. Any decrease in immunity elevates the chances of developing more severe flu-related complications, such as pneumonia. Therefore, it's crucial to enhance your defences against the cold and flu. One effective approach is to nourish your immune system, as bolstering it can aid in combating colds and influenza, or at the very least, reduce the duration of your recovery.

While there is no cure for either illness, there are a number of natural remedies that can help to relieve symptoms and boost your immune system.

Here are some natural remedies for the common cold and flu:

Vitamin C

Vitamin C is a type of vitamin that dissolves in water and is naturally present in vegetables and fruits, particularly in citrus fruits like oranges. If you prefer to avoid the sugar content in fruits, chewable Vitamin C tablets provide a convenient way to meet your daily requirement. Additionally, you can enhance your diet with vegetables that are rich in Vitamin C. For instance, red bell peppers contain nearly three times the amount of vitamin C found in an orange. Other excellent sources of Vitamin C include broccoli, spinach, and tomatoes.

Zinc

Zinc, a potent mineral, fulfils a comparable function to vitamin C by aiding in cellular repair, growth, and bolstering immune strength. Research indicates that consuming zinc lozenges or syrup within 24 hours of the onset of cold symptoms may assist in reducing the duration of colds. Additionally, natural sources of zinc include shellfish, meat, dairy products, nuts, and whole grains.

Echinacea

Echinacea, a plant known for its herbal extracts, is utilised by some individuals to prevent colds and alleviate nasal symptoms.

Scientific research has indicated that certain components of Echinacea can contribute to the enhancement of the immune system. These components possess antiviral properties that may combat flu viruses.

However, studies assessing the efficacy of Echinacea in treating colds have yielded inconsistent outcomes thus far, with some research indicating no significant benefits.

On the other hand, certain studies have discovered that specific Echinacea products can potentially reduce an individual's risk of catching a cold by 10–20 percent.

Garlic

Garlic has long been used for its medicinal properties, including its antimicrobial and antiviral effects. It contains a compound called allicin, which has been shown to have strong antibacterial and antiviral properties. Adding fresh garlic to your meals or taking garlic supplements can help bolster your immune system and ward off cold and flu viruses.

Oregano Oil

Oregano oil is derived from oregano and contains beneficial compounds such as thymol and carvacrol, known for their antibacterial properties. Traditionally, essential oils containing thymol have been used to alleviate headaches, diarrhoea, and coughs.

Individuals have reported that using oregano oil orally or topically on the chest can provide relief from cold symptoms.

Ginger

Ginger is a versatile root that offers a wide range of health benefits. It has powerful anti-inflammatory and antioxidant properties that can help alleviate cold and flu symptoms. Ginger tea can help soothe a sore throat, relieve congestion, and reduce nausea. Adding ginger to your meals or taking ginger supplements can provide additional immune support.

Honey

For centuries, honey has been revered as a natural remedy for a wide range of ailments. With its remarkable antibacterial and anti-inflammatory properties, honey offers effective relief for soothing a sore throat and suppressing cough symptoms. Adding a teaspoon of honey to warm water or herbal tea can provide relief and promote healing. However, it is important not to give honey to children under one year of age due to the risk of botulism.

Probiotics

A strong immune system relies on a healthy gut. Introducing probiotics, beneficial bacteria, into your body can restore the balance of gut flora, bolstering immune function. Incorporating probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, into your diet can fortify your immune system and lower the chances of respiratory infections. 

Conclusion

Natural remedies can provide effective and safe alternatives to conventional medications in treating and combating the common cold and flu.Natural remedies can boost your immunity and speed up your recovery. Incorporating natural remedies into your daily routine, along with adopting a healthy lifestyle can help you stay healthy and ward off seasonal illnesses. However, it is important to consult with a healthcare professional before starting any new supplements or remedies, especially if you have underlying health conditions or are taking other medications.