A runny nose, a rumbling cough, a pounding head, and a general feeling of exhaustion – a cold can disrupt daily life and really put you in a bad mood. Fortunately, in addition to over-the-counter cold remedies, there are a few tried-and-tested natural home remedies that can help alleviate cold symptoms.
What are typical cold symptoms and what can you do about them?
A runny nose, cough, fatigue, and perhaps a slight fever, chills, and body aches are the classic signs of a cold. More than 200 different cold viruses, known as rhinoviruses, cause these bothersome symptoms. Unlike the flu, which causes a much higher fever, a cold develops gradually and usually only reaches its peak after several days. Thanks to our body's own defences, it usually clears up on its own, but this can easily take up to two weeks. During this time, home remedies can help alleviate the symptoms of a cold.
Proven home remedies for colds
Vitamin C, echinacea, raw garlic, hot grog – many swear by their personal home remedies to get rid of the culprits and return to their daily routines and personal contacts with family, friends, and colleagues as soon as possible. But what can you really do about a cold, and which home remedies help with which cold symptoms?
1. The fruity-spicy root: Ginger.
Ginger has been used for medicinal purposes for centuries . Whether for nausea or as a home remedy for colds, its valuable ingredients (e.g., gingerols) are warming and particularly effective in hot drinks. Many swear by a hot infusion with paper-thin slices of raw ginger for coughs and sore throats.
2. Fresh fruit with vitamin power: Lemon.
Lemons not only contain plenty of vitamin C, bioflavonoids, and antibacterial properties , but their flavor also pairs perfectly with natural home remedies for colds and flavor enhancers like honey and ginger. A fresh tea made from honey, ginger, and lemon combines these benefits particularly well.
3. Home Remedies for Coughs Acquired by Colds:
Chest compresses and chest rubs with essential oils such as pine needle, eucalyptus, or menthol are particularly soothing home remedies for coughs associated with colds. Inhalations with salt water or chamomile tea moisturize the mucous membranes and facilitate expectoration. For colds with coughs and acute bronchitis, herbal cough remedies, such as the ivy special extract EA 575 in Prospan, can also help alleviate symptoms.
4. Moisture for the Airways:
Even though colds often peak in the wet, cold autumn and winter, the viruses that cause them thrive in dry climates and spread particularly easily in heated air. Humidifiers, inhalers, steamy showers, or relaxing hot baths help restore moisture to irritated mucous membranes . The steam produced moisturizes the nasal mucosa, clears the nose, and also helps with relaxation. If desired, a few drops of a pleasantly scented essential oil (e.g., tea tree, rosemary, orange, or lavender) can be added to the bathwater to alleviate the symptoms of a cold.
5. Soothing Warmth:
Stubbornly blocked sinuses will also benefit from a little heat treatment, which can relieve unpleasant pressure. If you don't have a heating pad handy, you can, for example, heat a wet washcloth in the microwave for about 30 seconds – until it's warm, but not uncomfortably hot – and place it on the affected areas. Other home remedies for colds include internally "warming" foods such as chili peppers, mustard, or horseradish, which can provide relief from sinus congestion and help clear the airways.
6. Gradually Ascending Foot Bath
For those who don't have a bathtub or simply aren't the bathing type, there's a similar home remedy that can help with colds: a gradually ascending foot bath. Immerse your feet in lukewarm water – around 33 degrees Celsius – and gradually add hot water until you reach a maximum of 40 degrees Celsius. After 10-15 minutes, dry your feet thoroughly, and then it's off to bed for 20 minutes. What's the benefit? Even though the feet and the mucous membranes of the upper respiratory tract are quite far apart, both areas of the body are connected via reflex pathways – meaning that if the feet receive better blood flow due to the warmth, the blood flow to the mucous membranes also increases.
7. Sleep and rest – classic home remedies that help with colds.
If you have a fever, exhaustion, and a bad cough, strict rest is essential to thoroughly recover from the viral infection. If the infection is just a mild cold without fever, gentle exercise like a walk in the fresh air can gently support the immune system. Otherwise, the rule is: stay under the covers and, above all, get enough sleep so your body can recover naturally.