Cold and Flu Natural Remedies That Actually Work
Colds and flu can leave you feeling drained, achy, and longing for comfort. While medicine has its place, there’s something soothing about turning to age-old remedies right from your own kitchen. From the steamy relief of a hot bowl of soup to the zing of fresh ginger tea, natural approaches offer not just symptom relief but a sense of care and tradition. If you’re searching for gentle, effective ways to bounce back, these home remedies might be just what you need (and we've got the science to back them up).
Saltwater Gargle for Sore Throat Relief
Gargling with salt water is a timeless trick for soothing scratchy throats. The gentle burn of warm salt water can be strangely comforting, washing away irritation and giving you a brief moment of relief. It’s a simple ritual, but one that can make you feel more in control when your throat aches. Remember to use less salt if it feels too strong, never swallow the gargle and keep this remedy away from young children or supervise older kids closely.
How to do it: Mix 1/4 to 1/2 a teaspoon of salt in a cup of warm water, gargle for a few seconds, then spit it out. For best results, repeat several times a day as needed.
Steam and Essential Oils for a Blocked Nose
Battling a stuffy nose? Few things feel as instantly comforting as leaning over a steaming bowl and letting the warmth unfurl through your sinuses. For an extra boost, a drop of eucalyptus or peppermint oil can turn plain steam into a spa-like experience, opening airways and lifting your spirits.
Leapfrog’s consultant pharmaceutical scientist at the University of Huddersfield, Dr Hamid Merchant, suggests that steam inhalation at the very first sign of a cold, flu or Covid symptoms can be beneficial: “The higher temperature combined with the moisture minimises the viral load and weakens the virus by disrupting the viral capsid – the protein shell of a virus that encloses its genetic material”. Just start small, as strong scents can overwhelm. Always be mindful, certain oils aren’t safe for children, pregnant women, or pets, and undiluted oils should never touch your skin.
How to do it: To try this, breathe in the essential oil directly from the bottle or from a drop placed on a tissue or cotton ball. You can also use a diffuser to spread the scent in the air for a gentler effect. Adding essential oils to your bath or mixing them into massage oils can help you relax and may also ease congestion. If adding a few drops of essential oil to water with a towel over your head, remember to use hot, not boiling, water.
Ginger and Honey: The Dynamic Duo
Ginger and honey are a team in the world of natural healing. Ginger’s spicy warmth and honey’s silky sweetness not only taste great together but also pack a punch against sore throats and stubborn coughs. While gingerol and zingerone in ginger fight inflammation and viruses, honey coats and calms, turning each sip of tea into a comforting ritual.
How to do it: To make a soothing tea, steep fresh ginger slices in hot water for a few minutes, then add a spoonful of honey (raw honey can have antibacterial benefits). This warm drink can help your immune system and naturally relieve throat discomfort.
Soup: Comforting and Restorative
There’s a reason hot soup is a staple when you’re under the weather. It’s like a warm hug from the inside out. A steaming bowl of chicken soup can clear a foggy head and soothe a scratchy throat, while veggie-packed broths with garlic or ginger deliver both flavour and healing nutrients. Each spoonful feels restorative, helping you reclaim a bit of comfort during tough days. The steam from hot soup also helps ease a blocked nose, making it both comforting and therapeutic.
How to do it: here are some recipes for you to try:
Nasal Rinses with Saline Solution
A saline nasal rinse can clear out mucus, dust, and germs from your nose.
How to do it: using a neti pot or a simple saline spray helps to open your airways and makes breathing easier, especially if you’re stuffy. This method works well with saltwater gargles to keep your nose and throat comfortable and hydrated.
Vitamin C and Zinc: Nutrients for Faster Recovery
When it comes to fighting off colds and bouncing back faster, Vitamin C and Zinc are your immune system’s power couple. Think of Vitamin C as your body’s natural shield, helping fend off invaders and speed up recovery. Zinc steps in as your body’s repairman, working behind the scenes to strengthen immune cells and help you recover more quickly. Together, Vitamin C and Zinc form a immune-supporting tag team, reinforcing your body’s defences, helping you heal, and giving you a little extra strength to face whatever bugs come your way.
How to do it: You’ll find the vibrant Vitamin C in juicy oranges, tangy berries, and colourful peppers - delicious ways to give your system an extra lift when you’re feeling run down. For Zinc, snack on crunchy pumpkin seeds, creamy chickpeas, or savoury lean meats to up your zinc intake.
Lactoferrin
Lactoferrin is a protein found in milk and made by our bodies. Science shows that that lactoferrin supplements can protect against some infections and support your immune system, working in sync with and reinforcing the lactoferrin your body produces naturally. Eating a diet with plenty of fibre and fermented foods, like kimchi or yogurt, helps your gut stay healthy and can work together with lactoferrin for better overall health.
- Help the body resist viral and bacterial infections
- Support a balanced immune response
- Reduce inflammation in the respiratory tract
- Promote gut health, a key foundation of immune strength
How to do it: Adding Lactoferrin supplements, such as Leapfrog IMMUNE, to your daily routine can work alongside other natural remedies to help strengthen your immune system.
Rest, Hydration, and Recovery
Never underestimate the power of slowing down. Resting and staying hydrated are your body’s best allies during illness. Sleep is when your body repairs, while water, tea, and nourishing broths flush out toxins and keep you comfortable. If your symptoms take a turn for the worse, don’t hesitate to seek medical advice.
Mixing in natural remedies with what we know from science can help you get through a cold or the flu. Saltwater gargles, steam, ginger and honey, essential oils, Vitamin C, Zinc, and Lactoferrin are all options to help your body recover.
For those seeking a natural yet potent boost to immune health, Leapfrog IMMUNE bridges the best of nature and science. Featuring key ingredients Lactoferrin, Vitamin C, and Zinc, this supplement is crafted to work in harmony with holistic approaches such as proper nutrition, rest, and hydration. By combining clinically studied components with a commitment to natural wellness, Leapfrog IMMUNE offers targeted support to help your body defend against illness and recover more swiftly.
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