The common cold and flu are seasonal illnesses that have many symptoms in common. However, they are not the same, and the flu is generally worse than the cold. Nonetheless, either can be debilitating if they persist. Although medication is the best way to get rid of these illnesses, there are many home remedies that you can try to ease your symptoms and reduce discomfort. Below, we have listed some of the most effective natural remedies that can alleviate cold and flu symptoms.

1. Steam therapy

Steam inhalation is one of the most effective natural remedies to open up your nasal passages. Inhaling warm, moist air helps clear the mucus in your nasal passage, throat, and lungs, thereby allowing you to breathe better. Take a bowl of steaming hot water and hold your head over it. Make sure your head is a few inches away from the bowl. Inhale slowly and deeply through your nose for a couple of minutes, and drape the towel over the back of your head to prevent steam from escaping. Wipe your face and keep repeating the process till you find relief.

2. Saltwater gargle

Gargling with salt water is a proven natural remedy to soothe a sore throat, a common symptom of the cold and flu. Gargling also helps reduce swelling in the throat and loosen mucus, which pulls out bacteria and allergens from your throat. All you need to do is dissolve quarter to half a teaspoon of salt in an eight-ounce glass of warm water and gargle. Remember to gargle at least twice a day to quickly relieve a sore throat.

3. Vitamin C-rich foods

Vitamin C plays a crucial role in keeping the immune system healthy and speeding up recovery. You may have heard that people take vitamin C supplements when they are undergoing a bout of cold or flu. But eating veggies and fruits loaded with vitamin C is just a more natural way of consuming vitamin C. Some of the best sources of vitamin C include lemons, oranges, limes, grapefruit, red and green bell peppers, broccoli, and leafy greens. Try to consume fresh varieties of these foods as much as possible.

4. Warm fluids

Staying well-hydrated is key to a speedy recovery. When you are sufficiently hydrated, your body’s natural ability to flush toxins out of your system improves. Even better is to drink warm water or any other warm fluid, as it helps ease nasal congestion by increasing mucus flow. Honey is known to have antibacterial properties, so you can stir in some honey and lemon with warm water to soothe a cough or sore throat. Even hot soups, such as chicken soup, help reduce mucus buildup and keep you hydrated.

5. Sleep

Getting enough sleep is especially important when you have a cold or flu. It keeps your immune system healthy, and is vital to your body’s ability to battle various infections and quicken recovery. Avoiding using your phone or laptop an hour before bedtime can help improve sleep quality and duration.