Treating the Common Cold
Holistically
Information, Research, Causes, Symptoms and Treatment
First: Is it a Cold or the Flu?
It's important to distinguish between a cold and flu as treatments may differ.
View Symptoms Comparison Guide →⚠️ Requires Emergency Room Visit
- A 'cold' of unusual severity, marked by lethargy and feeling too exhausted to get out of bed
- A fever that suddenly spikes 102°F or higher and persists for more than two days
- Chest pain, difficulty breathing and coughing that expels thick phlegm
- Poor appetite in infants and toddlers
📞 Call Your Doctor When
- Your symptoms get worse
- Your symptoms last a long time
- After feeling better, you show signs of serious problems: nausea, vomiting, high fever, shaking, chills, chest pain, or thick yellow-green mucus
⏱️ Average Duration of a Cold
🌿 Natural Remedies for the Common Cold
Rest
Getting plenty of healing sleep boosts immune function
During deeper sleep stages you experience metabolic and tissue restoration
Stay Hydrated
Drink at least 8 cups (64 ounces) of water daily
Water keeps your respiratory system hydrated and helps liquefy thick mucus
Pro tip: Hot liquids may be superior to cold liquids. Avoid coffee, caffeinated teas, or alcohol as these may cause dehydration.
Hydrogen Peroxide
Dr. Mercola's technique for upper respiratory infections
A few drops of 3% hydrogen peroxide in each ear, wait for bubbling to subside (5-10 min), then drain
Vitamin C
Best broad-spectrum antibiotic, antihistamine, antitoxic and antiviral
According to Dr. Thomas E. Levy, M.D., J.D. - practicing physician for 25 years
🍯 Home Remedies for Calming an Irritated Throat
Honey Ginger & Malt Sugar Drink
Ingredients:
- • ½ tablespoon fresh ginger juice
- • 1 teaspoon malt or brown sugar
- • 1 cup warm water
Instructions:
Crush fresh ginger to extract juice. Mix all ingredients and drink 2-3 times daily.
Benefits:
Ginger stimulates mucus production and has anti-inflammatory effects
Whole Lemon Drink
Ingredients:
- • 1 fresh lemon (including skin and seeds)
- • Equal amount warm water
Instructions:
Put whole lemon through juice extractor. Mix with equal warm water and sip slowly.
Benefits:
Let it trickle down throat. Add more water if too bitter, but no sugar
Honey & Egg Drink
Ingredients:
- • 1 egg
- • 35 grams honey
- • Small pot of water
Instructions:
Beat egg in bowl. Boil honey in water, add to egg bowl, mix well and drink warm.
Benefits:
Good for dry cough and hoarse voice. Use 1-2 times daily
Important: Avoid phlegm-forming foods such as dairy products (especially with damp, phlegmy cough), refined starches like white bread and cakes, and overly cooked meats. Eat foods as close to their natural state as possible.
🌬️ For Congestion and Coughs
Homemade Chicken Soup
Dr. Cathleen London's antiviral recipe
Recipe:
Add whole head of unpeeled garlic (sliced) and 2-4 quartered unpeeled onions to broth
Benefit:
Quercetin in garlic/onion skins fights rhinovirus. Chicken soup blocks inflammatory cells causing coughs
Salt Water Gargle & Rinse
Dr. Jacob Teitelbaum's method
Recipe:
½ tsp kosher salt + 1 cup lukewarm water
Benefit:
Each rinsing washes away 90% of germs causing infection
Saline Nasal Irrigation
Effective for thinning mucus and removing virus particles
Recipe:
¼ tsp salt + ¼ tsp aluminum-free baking soda in 8 oz warm water
Benefit:
Decreases postnasal drip and adds moisture to dried membranes
🌶️ Natural Decongestants
Chili Peppers
Capsaicin acts as natural decongestant and expectorant
Horseradish
Contains chemicals similar to those in decongestants
Oregano
42x more antioxidants than apples, fights cold-causing bacteria
Eucalyptus Steam
Opens bronchial tubes and eases congestion
Echinacea
Holly Lucille, ND recommends daily dose to shorten cold by 4 days
🔥 Healing Steam Method
Fill sink with steaming water, add 2 tsp chopped fresh ginger or eucalyptus oil. Drape towel over head and lean over steam.
Warning: Eucalyptus oil is toxic to birds and humans if ingested. Use only as directed.
💨 Humidifier Tips
Use warm mist humidifier to add moisture and ease congestion.
Maintenance: Clean with bleach solution every few days to prevent bacteria and mold growth.
🏃♀️ Exercise and the Common Cold
Research Findings
Two studies in Medicine and Science in Sports and Exercise (1990s) showed surprising results in favor of exercising when suffering from a cold. Investigators found no difference in symptoms or recovery time between exercisers and those who rested.
✅ OK to Exercise With:
- • Runny nose
- • Sneezing
- • Above-the-neck symptoms
⚠️ Avoid Exercise With:
- • Fever
- • Chest congestion
- • Below-the-neck symptoms
Expert Opinion: Dr. Leonard Kaminsky (Ball State University) encourages exercise during colds with upper respiratory symptoms, as exercisers often reported feeling fine or even better.
🛡️ Prevention is Better than Treatment
Not sick yet or just feel it "coming on"? Learn how to shorten or prevent the flu and cold.
Tips to Shorten or Prevent Cold/Flu →