Cold and Flu Remedies: 10 Ways to Feel Better Fast

Eat Chicken Soup

It's true, chicken soup is a legitimate remedy for cold and flu symptoms: "Chicken soup mildly reduces congestion. In Chinese medicine, spicy hot soups are recommended to treat upper respiratory infections to promote mucus drainage," says Camelia Davtyan, M.D., director of women's health at the UCLA Comprehensive Health Program. Likewise, "If you prefer a fish or vegetable broth, the results are much the same. It's just that chicken soup is the all-time favorite," says Nakayama. Whether you make one from scratch or from a can, add extra vegetables to give your body the vitamin support it needs when your immune system is down.

Get Some Rest

A cold or the flu can make you feel miserable, miss work and put your life into disarray. Stop stressing about it and instead, sleep it off. Rest is one of the best ways to combat either illness, says Dr. Davtyan. Does that mean you need to be bedridden? Not at all. And if sleep is elusive, at least get off your feet. "Rest in a comfortable position,” says Davtyan. “Watching TV is okay unless focusing on a screen gives you a headache. If the sinuses are congested, it helps to have your head propped up because gravity helps drainage."

Stay Hydrated

Colds and the flu usually bring on dehydration, so drinking water is a crucial part of your recovery. "Juice, broth, lemon water and herbal teas also help,” says Davtyan. But avoid caffeine and alcohol. “They act as a diuretic and increase the degree of dehydration," she says. As unappealing as that glass of water might sound, your body needs it to replenish. So drink up.

 

Drink Hot Tea

Warm, non-caffeinated beverages, like tea, fight dehydration, soothe a sore throat and break up congestion. "Hot liquids help to loosen secretions in the chest and sinuses, making them easier to expel," says nutritionist Andrea Nakayama. If tea isn't your thing, you can boil water with lemon and add fresh ginger or honey. "Lemon is loaded with vitamin C and full of immune-boosting phytochemicals. Ginger and honey are also immune power boosters and the ginger helps bring down internal inflammation within the nasal passages." To make Nakayama’s honey-ginger-lemon remedy, steep a half-inch knob of ginger in 1 cup of boiled water. Pour that mixture into a mug filled a quarter of the way with lemon juice and a tablespoon of honey. If you don't have those ingredients, keep it simple and brew a cup of herbal tea doesn't contain dehydrating caffeine.

 

Don't Overdose on Vitamins

The jury is out on whether vitamin C can help cure a cold, but experts agree that it can help reduce inflammation, which will help you feel better faster. Most vitamins, including C, promote an overall healthy immune system. You won't do any harm by taking them as recommended, but taking too much of any particular vitamin could lead to diarrhea, which will lead to more dehydrating.

 

Go Gargle

Have a sore throat? No need to run to the drug store -- instead, add 1/2 teaspoon of salt to a 1 cup of warm water and gargle. While it doesn’t taste great, it helps soothe a sore throat and should make it easier to swallow. “Salt attracts water out of the swollen cells," says Davtyan, thus reducing inflammation. And since this remedy is not medicinal, "it can be used as often as the patient likes.”.

 

Steam It Out

Congested? Breathing in steam is a quick way for relief: "Steam helps decrease congestion of nasal passages," says Davtyan, allowing you to breathe easier. You can use a steamer, inhale steam from a pot of boiled water or breathe deeply in a hot shower. And what about that age-old warning that wet hair will give make cold worse? It’s simply an old wives' tale. "Most people with colds do feel better in a warm environment, which is soothing, thus wet hair may feel uncomfortable, so just dry it,” says Davtyan.

 

Get a Neti Pot

Nasal irrigation is an ancient Indian method of flushing out excess mucus and some of the virus that causes the cold or flu. A neti pot looks like a small, Aladdin-style genie lamp. To use it, tip your head sideways and pour warm, sterilized water salt water into one nostril, to flush the nasal cavity as it comes out the other nostril. "Regular use keeps the upper respiratory tract clear," says Nakayama. "All the congested mucus that collects in the nasal passages can be flushed right away."

 

Take Zinc and Echinacea

Zinc is a mineral needed for immune function, wound healing and blood clotting. In a recent study from the Hospital for Sick Children in Toronto, researchers concluded that adults who take zinc recover more quickly from a cold. Nakayama recommends a 60-milligram zinc tablet in the morning on an empty stomach. Zinc is found naturally in seeds, including sesame and pumpkin. Echinacea is an herb that can be taken as a tablet or consumed as juice or tea. "Several studies show that adults using Echinacea at the first sign of a cold have shorter and less severe illnesses," says Davtyan. So take it when you first feel a cold coming on, but don't bother before because it doesn't help prevent illness. Echinacea formulas differ so follow package directions for recommended dosage.

 

Take the Right Over-the-Counter Rx

Your initial instinct may be to reach for medicine, but know what you're taking before you swallow. For fever, aches and pain, aim for acetaminophen, because other fever-reducers such as Motrin or Advil can cause upset stomach, says Davtyan. Read the labels of multi-symptom cold medicine -- you shouldn't take what you don’t need. ”There's no need to take cough medication when there is no cough," says Davtyan. And be careful with decongestants. They can increase heart rate and blood pressure, so Davtyan recommends only using them under a doctor’s supervision, and never for more than a few days.