18 Natural Cold Remedies to Soothe Your Symptoms

A cold can really mess with your day, leaving you with a stuffy nose, sore throat, and feeling worn out.

While over-the-counter meds might give you some quick relief, many people prefer natural remedies, like herbal healing, that are gentle, effective, and free from harsh chemicals.

If you're looking for a more natural way to feel better, you’re not alone.

Whether it's a cough that won’t quit or a stuffy head, there are simple remedies that can help ease your symptoms and support your body’s recovery.

In this article, we’ll share 18 natural cold remedies that can help you feel better faster and get you back on your feet.

1. Gargle with Warm Salt Water

A simple and effective way to soothe a sore throat is by gargling with warm salt water. Salt helps reduce swelling and discomfort by drawing out extra fluid from your throat tissues.

It also helps get rid of irritants like mucus or bacteria that might be making your throat feel worse. To try this, mix ½ teaspoon of salt in 8 ounces of warm water and gargle for about 30 seconds.

Doing this a few times a day can help relieve pain and may even speed up your recovery. Just be sure to use warm water, as hot water can make your throat feel worse.

2. Hydration is Key

Staying hydrated is key when you have a cold. Fluids help thin out mucus, making it easier for your body to clear it away.

Drinking plenty of water, herbal teas, and broths can also soothe a sore throat and keep you hydrated, especially when you're feeling sick.

When your body is well-hydrated, it can handle the infection better and help you recover faster. Avoid drinks with caffeine or alcohol, as they can dehydrate you and make your symptoms worse.

For a little extra comfort, try adding honey or lemon to your tea. Not only will it help soothe your throat, but it’ll also give you a hydration boost.

3. Blow Your Nose Properly

Blowing your nose the right way can help you recover faster from a cold. When you blow your nose, do it gently to avoid putting too much pressure on your sinuses or pushing mucus into your ears.

To clear your nose safely, press one nostril shut at a time. This way, you can avoid causing painful ear infections.

Don’t blow too hard, as it can irritate your nasal passages and make your symptoms worse. Frequent nose blowing can also dry out the skin around your nose, so it’s a good idea to use a little lotion or petroleum jelly to keep your skin from getting irritated.

4. Rest and Stay Warm

When you catch a cold, one of the best things you can do for your body is to rest. Your immune system needs energy to fight off the infection, and rest is the key to giving it that energy.

If you try to push through and keep your normal routine, your body won’t have the resources it needs to heal. You should avoid heavy physical activity and focus on relaxation.

Staying warm, especially in the early stages of a cold, also helps your body focus on fighting off the virus. Consider wrapping up in cozy blankets or wearing warm clothes to stay comfortable while you rest.

5. Use a Neti Pot for Nasal Irrigation

A Neti pot is an easy tool used for nasal irrigation, which helps clear out mucus and other stuff from your nose.

This can relieve congestion and reduce sinus pressure, making it easier to breathe. To use a Neti pot, fill it with a saline solution (you can buy ready-made solutions or mix salt and water yourself), and tilt your head to one side.

Pour the solution into one nostril, and it should flow through your nasal passages and out the other nostril. This not only clears your nose but also helps wash away viruses and bacteria, helping you recover faster.

6. Take a Steamy Shower

Taking a hot, steamy shower can help clear a stuffy nose by loosening mucus and moisturizing your nasal passages.

The steam helps open your airways, making it easier to breathe. If you can't take a shower, sitting in a bathroom with the steam from a running hot shower can work the same way.

For extra relief, you can add essential oils like eucalyptus or peppermint to the steam.

These oils have natural decongestant properties and can help clear your nose. Stay in the steam for a few minutes to get the full benefits.

7. Use a Humidifier

A humidifier can be a lifesaver, especially when you're dealing with dry indoor air, which can make cold symptoms worse.

When you're sick, your nasal passages can become dry, which leads to more irritation and discomfort.

A humidifier helps add moisture to the air, keeping your nasal passages moist and making it easier to breathe.

This can also help reduce the irritation caused by frequent throat clearing. It’s a good idea to keep a humidifier running while you sleep to ensure you stay comfortable throughout the night.

8. Apply Mentholated Salve Under Your Nose

Mentholated salves, like Vicks VapoRub, are commonly used to help clear a stuffy nose.

The menthol, eucalyptus, and camphor in these balms have soothing effects that can make it easier to breathe and help you feel more comfortable.

When you rub a small amount under your nose, it gives a cooling feeling that opens up your airways.

The scent also helps with congestion, especially at night. Just remember to only apply it to the outside of your nose (not inside) and avoid using it on babies under 2 years old, as it can irritate their delicate skin.

9. Apply Hot or Cold Packs

Hot and cold packs can give you quick relief from sinus pressure and congestion.

If you're dealing with a sinus headache or pressure from a stuffy nose, a warm compress can help loosen mucus and ease discomfort.

You can make your own hot pack by microwaving a damp washcloth or using a heating pad. For pain from congestion, a cold pack can reduce swelling and numb the area.

Just place it over your sinuses or forehead to feel better. Both hot and cold packs are simple to use and can be applied several times a day for relief.

10. Sip on Hot Liquids

Hot liquids can be really helpful when you're feeling sick. Drinking warm tea, broths, or chicken soup can soothe a sore throat, clear congestion, and keep you hydrated.

Chicken soup also provides important nutrients and vitamins that help support your immune system. For tea, try chamomile or ginger tea, both of which can reduce inflammation.

Adding honey to your tea can help calm your throat, and lemon boosts vitamin C, which is good for your immune system.

11. Consume Honey for a Sore Throat

Honey is one of nature’s best remedies for a sore throat. It has natural antibacterial properties that help reduce inflammation and coat the throat, providing relief from irritation.

Honey also has soothing properties that can act as a natural cough suppressant. Take a spoonful of honey on its own or add it to warm tea or lemon water for a soothing drink.

Just make sure not to give honey to babies under 1 year old, as it can cause a rare but serious condition called botulism.

12. Use Ginger Tea

Ginger is known for its strong anti-inflammatory and antimicrobial qualities, making it great for easing a sore throat or muscle aches that come with a cold.

Ginger tea can help calm inflammation in your throat and reduce pain. To make ginger tea, just boil some fresh ginger slices in water for about 10 minutes.

You can add honey or lemon to make it even more soothing. Ginger also helps with digestion and can ease nausea, which is a nice bonus if you're feeling a little off.

13. Take Vitamin C-Rich Foods

Vitamin C is a well-known immune booster, and it’s essential for fighting off colds.

Foods like citrus fruits (oranges, lemons, grapefruit), strawberries, and bell peppers are packed with vitamin C and can help reduce the duration and severity of cold symptoms.

If you’re feeling sick, try incorporating more of these foods into your meals, or sip on vitamin C-rich tea with lemon and honey to help support your immune system while soothing your throat.

14. Try Garlic for Its Antiviral Properties

Garlic is also a powerful natural remedy for colds. Garlic contains a compound called allicin, which has antiviral and antimicrobial properties that help fight infections.

You can add raw garlic to your meals or, if you’re up for it, chew on a small clove of garlic. Though the taste can be strong, garlic's immune-boosting benefits are well worth it during cold season.

15. Eat Blueberries and Grapes

Blueberries and grapes are rich in antioxidants, which help support your immune system during a cold. These fruits also have expectorant properties, meaning they help loosen and release mucus.

This makes them particularly helpful for easing congestion. You can eat them on their own, blend them into smoothies, or even add them to yogurt for a tasty snack while you recover from a cold.

16. Use Echinacea to Boost Immunity

Echinacea is a popular herb that is often used to help reduce the severity and duration of colds.

Some studies suggest that starting Echinacea at the first signs of a cold can help your body fight off the infection more effectively.

Echinacea can be taken as a tea, tincture, or supplement. It’s believed to work by stimulating the immune system, helping your body respond better to viral infections.

17. Add Turmeric to Your Diet

Turmeric, particularly its active compound curcumin, is well-known for its anti-inflammatory and antioxidant properties.

It can help soothe a sore throat and reduce coughing. Adding turmeric to your diet can provide relief from many cold symptoms.

Mix turmeric powder with warm milk for a soothing drink, or sprinkle it on your meals. You can also add a pinch of black pepper, which enhances the absorption of curcumin in the body.

18. Let a Moderate Fever Run Its Course

A fever is a natural part of the body’s immune response to infection. When you have a mild fever, it helps your body fight off the virus by raising your body temperature.

This makes it harder for the virus to survive. Unless the fever becomes uncomfortable or too high, it's best to let it run its course.

If the fever causes discomfort or reaches above 103°F (39.4°C), it’s time to seek medical help.

Start using these natural remedies to help ease your cold symptoms and support your body’s healing!

These 18 natural remedies can help ease your cold symptoms and support your body as it heals.

Whether you're dealing with a sore throat, stuffy nose, or feeling worn out, these simple remedies can help you feel better more quickly.

By combining different remedies, like drinking plenty of fluids, using honey, and getting enough vitamin C, you can give your body the support it needs.

If your symptoms last too long or get worse, don’t hesitate to talk to a healthcare professional for advice.

Frequently Asked Questions (FAQs)

Have some questions about using natural remedies for colds and flu? We’ve gathered answers to the most common ones to help you use these remedies safely and effectively. 

When should I start using these natural remedies?

It’s best to start using these remedies at the first sign of a cold, like a sore throat or runny nose. The earlier you begin, the more effective these remedies can be at reducing the severity of your symptoms.

Is it safe to use honey for babies under 1 year old?

No, honey should not be given to babies under 1 year old due to the risk of botulism, which can be harmful to infants. Instead, use other safe remedies like saline drops or breastfeeding to soothe babies.

How do I know if a cold remedy is safe for me?

Before trying any new remedy, check for any allergies you may have or potential interactions with medications you're already taking. If you’re unsure, consult your healthcare provider to ensure the remedy is safe for you.

Can I prevent getting a cold naturally?

You can reduce your risk of catching a cold by practicing good hygiene, eating a balanced diet, managing stress, and getting enough sleep. Regularly consuming immune-boosting foods like vitamin C-rich fruits and probiotics may also help.

When should I consult a doctor instead of using home remedies?

If your cold symptoms last more than 10 days, worsen, or are accompanied by high fever, chest pain, or difficulty breathing, it's time to see a doctor for further evaluation.