12 Natural Ways to Fight a Cold

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Posted: 21 Jul 2014 08:00 AM PDT

The cold and flu season typically occurs as we approach the autumn and winter months, bringing with it a host of pains, chills, and ills associated with this colder period. Highly contagious and annoyingly persistent, a cold is caused by more than 200 viruses present in our environment. ^[1] There are many natural ways to soothe the common cold, mostly by increasing your immunity to these invasive viruses. If you follow these simple recommendations this cold and flu season, your chances of developing a cold can decrease significantly.

1. Vitamin D

Boosting your levels of vitamin D has dozens of benefits, and research shows that this sunshine vitamin also reduces the chances of developing the common cold as well as the flu. ^[2] The vitamin, which is produced by the body in response to sunlight exposure, increases immune cell activity, reduces toxicity, and lowers the inflammatory response.

2. Zinc

Double-blind studies have shown that zinc reduces both the intensity and duration of the common cold by up to 50%. ^[3] Zinc also improves immunity and fights bacterial load within the body. ^[4] Common sources of zinc include pumpkin seeds and cashews.

3. Turmeric

Turmeric is a yellow and mellow-tasting spice highly prized for its use in Indian cuisine and natural medicine. You can find the root in its whole form at some specialty supermarkets, and the powder can also be found in most spice sections at common grocery stores. It's rich in antioxidants, one aspect that may aid in improving and protecting immunity. ^[5] Also, turmeric has been shown to protect defenses from fungal and bacterial compounds. ^[6] For a cold-fighting tea, place 1/4 tsp. of turmeric powder in eight ounces of hot water. Drink this mixture often throughout the autumn and winter seasons. As a gentle food, turmeric may also help soothe a sore throat. Simply combine 1/2 tsp. turmeric with 1 tbsp. of raw, local honey and consume slowly to coat the throat.

4. Echinacea

Echinacea is an herb that has seen continuous support in the natural health community as an important cold-fighting plant. Some research suggests that it’s helpful for regulating a healthy immune response; ^[7] ^[8] yet despite this research, many conventional medical professionals remain skeptical on the herb’s ability to keep a cold at bay. Animal models have shown that Echinacea provides antiviral and antibacterial compounds responsible for combating dangerous bacteria or viruses that cause the cold. ^[9] ^[10]

5. Vitamin C

If you have a lingering cold that just won’t go away, or if you experience colds frequently throughout the year, chances are you are not getting enough vitamin C. This important water-soluble nutrient is found in high amounts in green vegetables and citrus fruits and is crucial for maintaining a healthy immune system. ^[11] Freshly-squeezed lemon juice or a green smoothie are two excellent ways to receive vitamin C in your diet. Consuming warm herbal tea with lemon juice during a cold or before one sets in may be helpful for reducing its duration.

6. Cinnamon

A warming circulatory stimulant, cinnamon is a powerful health-promoting spice with dozens of benefits for the body. Not only can it maintain blood sugar levels in healthy range, ^[12] cinnamon has also been shown to boost the immune system while behaving as a natural antiviral. ^[13] Sip on some cinnamon tea when you feel the chills coming on, and sprinkle some cinnamon in your smoothies, breakfast foods, or coffee every day to help drive away viruses.

7. Oregano Essential Oil

Oil of oregano has been studied extensively for its natural antibacterial and antimicrobial properties, ^[14] and both traditional and conventional medicine have frequently employed the oil for its beneficial compounds. A recent study from Georgetown University Medical Center found that oregano oil was the most beneficial essential oil for fighting infections. ^[15] If you have a cold, you can place a few drops of oregano essential oil in a vegetarian capsule and take daily.

8. Neem

The essential oil of the neem plant is a very strong antimicrobial agent, helpful for destroying a wide range of bacteria. Used for centuries in India as a germicide and pesticide, neem oil can help ease inflammation and decrease the proliferation of infectious bacteria in the body. ^[16]

9. Licorice Root

Traditional medicine has used licorice root for a variety of ailments, some proven and some yet to be studied. Research studies have indicated licorice as a potent immunomodulatory herb, possibly explaining its popularity in natural medicine as a cold preventative. ^[17] ^[18] Its anti-inflammatory properties, when taken orally, may be helpful for reducing the pain associated with a sore throat.

10. Exercise

When you’re facing a cold or the flu, exercise may be the very last thing on your mind. Despite this, studies have reported significant improvements in immune function following exercise, making it one of the most natural (and free) ways to fight or prevent a cold. ^[19] ^[20] While mostly used as a preventative measure, you can still engage in exercise while enduring a minor cold. Only perform physical activity during an illness with the utmost care, and always seek the advice of your healthcare provider before engaging in strenuous activity if suffering from any kind of illness.

11. De-stress

It may seem like an easy thing to do, but pure relaxation is sometimes the most challenging thing to accomplish in today’s fast-paced world. Being overworked and highly stressed can interfere with the health of the immune system and can increase your susceptibility to getting a cold. Research has consistently confirmed that stress, whether it is mental or physical, decreases the quality and activity of the immune system and can lengthen the duration of illness. ^[21] Meditation, sleep, and simple breathing exercises can help decrease overall stress and mental activity and improve the immune system.

12. Laugh More

A good, light-hearted laugh with friends, relatives, or just yourself can help boost immune function, according to recent research. Breakthrough research in the power of emotion and immunity is showing just how powerful our intangible, invisible feelings are in maintaining our physical health. ^[22] Watch an uplifting comedy, recall funny moments in your past with loved ones, or read a joke book. Doing these simple things can certainly aid in keeping your body healthy during the cold and flu season.

Do you have any tried-and-true methods for naturally reducing a cold and its symptoms? We would love to hear about them in the comments!

-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM