The common cold is caused by over 200 different viruses that can attack the upper respiratory tract. They are spread through the air from person to person.
People with a weakened immune system or nutrient deficiencies may be more prone to catching a cold. Other common causes of colds include: lack of sleep, emotional stress, exposure to mold, an unhealthy digestive tract, and exposure to cold.
How long does a cold last? Typically, a cold will last at least three to seven days, but it can persist for up to two weeks. The good news is that there are plenty of natural remedies for colds that can help you quickly alleviate symptoms, and these remedies also help prevent colds!
What is the common cold?
A cold is a viral infection of the nose and throat (upper respiratory tract). There are many types of viruses that cause the common cold. Symptoms of the common cold usually appear one to three days after you are exposed to a virus that causes a cold.
Common symptoms of a cold may include:
– Nasal congestion or nasal discharge
– Sore throat
– Cough
– Mild body aches or mild headache
– Sneezing
– Low-grade fever
– General feeling of malaise (feeling unwell)
Common cold vs. flu
Common colds, as well as the flu, are viral infections, so they should not be treated with antibiotics. The flu is a contagious respiratory illness caused by the influenza virus and results in more unpleasant symptoms than a common cold.
However, like the common cold, the flu attacks the respiratory system, including the nose, throat, and lungs. When you have the flu, at first you might think you have a common cold with a sore throat, nasal discharge, and sneezing.
A major difference between colds and the flu is that, typically, the flu hits you suddenly, while a cold develops more slowly.
Flu symptoms may include:
– Fever over 38 degrees C
– Sore throat
– Muscle aches
– Chills and sweating
– Headache
– Dry, persistent cough
– Fatigue and weakness
– Nasal congestion
Although it can be very unpleasant, according to the Mayo Clinic, the common cold is usually quite harmless. Most people recover from a common cold in 7 to 10 days. While the flu is more severe and can lead to complications that can be fatal in high-risk groups, the Mayo Clinic emphasizes that for most people, the flu resolves on its own.
Natural remedies for treating and preventing colds
How do you quickly heal a cold? Besides plenty of rest, you can use natural remedies for colds, including healthy foods, drinks, herbs, supplements, and essential oils to help you feel better quickly. You can also avoid certain things known to aggravate cold symptoms.
These remedies for colds are also useful for preventing a cold! So, if someone around you is already sick, you can use some of these remedies to protect yourself from contracting the virus.
Top foods and drinks for colds
Bone broth
Bone broth contains amino acids and minerals that naturally support immunity. In fact, research has shown that chicken soup is a classic remedy for colds for very good reasons; it actually has beneficial medicinal activity and anti-inflammatory properties. Additionally, as a hot liquid, it is an excellent choice for clearing nasal discharge. Consume soup made from bone broth and anti-inflammatory vegetables.
Water
This is probably the simplest and most basic remedy for colds, but do not underestimate how important it is! Proper hydration is key to preventing dehydration and alleviating that nasal congestion. Try to drink at least one large glass of water every two hours. This is one of the simplest yet most important remedies for chest and head colds.
Hot water with lemon, honey, and cinnamon
This is a great mixture that can help prevent mucus buildup while keeping you hydrated. It has been shown that honey works just as well as the ingredients typically found in prescription cough medicines! Try this drink against colds at night to help relieve cold symptoms, especially cough. It is also one of the classic Indian remedies for colds.
Ginger
A scientific review published in the International Journal of Preventive Medicine reveals that ginger extract contains anti-inflammatory compounds such as gingerol, shogaol, paradol, and zingerone. Make ginger tea and add raw honey to alleviate the inflammation of that sore throat, runny nose, and cough.
Garlic
Garlic can really help boost immune function through its antiviral, antifungal, and antibacterial properties, which are often attributed to the compound it contains, called allicin. Try to include both cooked and raw garlic in your meals to eliminate the virus that causes the cold.
Foods to avoid
Sugar
Research shows that sugar weakens the ability of white blood cells to fight infections. So, high blood sugar levels due to sugar intake actually weaken the immune system. Diets high in sugar also promote inflammation in the body.
Fruit juices
Although orange juice and other juices contain vitamin C, they are not as rich in vitamin C as whole fruits or vegetables. Additionally, fruit juices are loaded with sugar but lack the beneficial fiber that balances blood sugar levels found in whole fruit. If you want to drink juice, dilute it with water when you are sick.
Dairy products
Pasteurized milk and other dairy products can aggravate congestion. According to the Mayo Clinic, consuming milk can make phlegm thicker and more irritating to the throat than it would normally be.
Processed foods and fast food
Empty calories that do not contain nutrients to support the immune system and are toxic to the body. Highly processed fast food is one of the last things you want to eat when you are sick (or healthy). To fight off a cold virus, you should eat the most nutrient-rich foods.
Refined grains
Bread, pasta, cereals, and white flour products quickly convert to sugar and weaken immunity. Diets high in refined starches like these are known to encourage inflammation. When you are sick (or at any time), you want to keep body inflammation as low as possible for optimal health.
Essential oils for colds
When we talk about natural and quick remedies for colds, we cannot forget about essential oils! Here are some oils that fight colds:
Eucalyptus essential oil has a long history of use for respiratory inflammation that accompanies the common cold, bronchitis, chronic obstructive pulmonary disease (COPD), asthma, and sinusitis. Inhaling the oil or applying it locally as part of a rub can really open up the sinuses and lungs and also relieve cough.
Peppermint oil Laboratory studies show that peppermint oil has antiviral, antimicrobial, and antioxidant properties, making it an excellent option for combating colds. You can diffuse five drops of peppermint or apply two to three drops locally on your temples, chest, and neck.
Thyme essential oil has strong immunostimulatory activity, making it another excellent choice for naturally boosting the immune system. Add a few drops to a handkerchief and inhale the scent for respiratory benefits or use it in an oil diffuser.
Oregano essential oil can be taken internally as a supplement. You can also use its power to fight viruses by diffusing it and applying it locally. To combat colds, try diluting it with a carrier oil and applying it locally to the soles of your feet every night before bed.
Clove essential oil is another essential oil with known antiviral properties. To boost the immune system, diffuse clove oil or apply it locally with a carrier oil.
