Home Remedies for Common Cold: A Sustainable, Natural Approach

Home Remedies for a Common Cold: A Sustainable, Natural Approach

Caring for yourself and young children starts with intuition and a positive outlook. I am not a doctor or a physician, just a mother of three and teacher who has had years of experience battling colds and illness using homeopathic remedies. I am sharing my own gentle suggestions and ideas which can be used as alternatives, or perhaps alongside pharmaceutical medicines and western approaches, as a holistic integrated approach to wellness and in particular as home remedies for common cold. Please use these suggestions with your own intuition, and of course seek medical attention if an illness persists. 

For thousands of years, in numerous cultures from Ayurveda to Chinese Medicine, our ancestors have been using homeopathic remedies and intuitive thinking to mitigate colds and illness. In our modern world, there are still many of these recipes, tips and wellness practices that can help accelerate healing, promote wellness and cure common colds and flus. 

In my home, with three littles, the winter season can be a time of unwelcome illnesses. At some point the cold and flu will pass through the door and enter our home, usually as soon as the first snow falls. These are some simple, at-home suggestions that require little supplies to help prevent and overcome illness.

Why Choose Home Remedies for a Cold?

Every individual feels their own personal reasons for pursuing home remedies vs. western medicine. In the United States many are quick to over-supplement, panic purchase, use antibiotics on a whim and depend heavily on pharmaceuticals, like fever reducers and cold medicine. 

My own desire to choose natural remedies first is a calling to step back from “illness”, but to recognize our human need to overcome, detox, and move through conflict, arriving at wellness. I also have a personal aversion to the over use of chemical drugs. Rather, I aim to create a lifestyle which depends on the natural world for healing. Some would like to choose natural remedies over western pharmaceutical medicines and modern approaches simply because it’s a more cost effective approach. Perhaps you are a mama wanting to avoid dyes and additives, or maybe you’re concerned about excessive plastic packaging and your environmental footprint. Whatever your personal reasons may be, I hope I can offer some simple recipes and ideas for at-home wellness.

I prefer to use natural remedies as my foundation for preventative medicine, and I start with natural options at the beginning of illness. If illness persists, then I tend to lean towards a more western approach, when needed. I want to let readers know I am not a doctor, I am just a mama making intuitive suggestions about wellness and sharing a few of my own natural remedies and tips.

Lifestyle Suggestions for Preventing Illness~

For cold and flu prevention, a few suggestions:

Supplements ~ Daily vitamin C and ginger tea are daily supplements in our home. Local raw honey is known to add benefits to prevent illness. Being mindful about supplements, in my experience, is in itself a wealth of wellness. Over supplementing can be overwhelming, especially for wee ones bodies. In my home we only take vitamin C at the peak of flu/cold season and we don’t mix with too many other supplemental herbs and vitamins. Some other daily supplements I find helpful include:

Magnesium ~ Powdered magnesium mixed with water is a powerful supplement and I can literally feel the benefits. Ideally this is taken before sleep for relaxation, calming, to reduce cramping and for restful sleep. 

Zinc ~ If I become aware that children are falling sick within our playgroup, or our social circle, I will typically offer my children a chewable zinc tablet. Just a few days of zinc can help ward off an illness. Use the recommended dosage for your child and again, no need to take zinc regularly unless it’s been suggested by a physician. 

Immune Boost ~ My go to at the first sign of a stuffy nose or cough, is Avena Botanicals Immune Boost. This is an herbal supplement of elderberry, ginger root and thyme. A few drops of this, following the recommended dosage, can ward off an illness, in my experience. Avena is a biodynamic, Maine based botanical herbal supplement which I trust wholeheartedly. 

Probiotics ~ These are best in food form. Fermented foods like krauts and kombuchas are linked to healthy gut and digestive health. An alternative can be probiotic supplements. The best I have found are Seed for me, and I personally love Nordic Naturals for children’s supplements and probiotics. 

Warm Baths & Washing Up ~ Bathing every day in the winter, even if it’s a quick rinse, can be a great way to provide warmth and cleanliness especially for young children. We try for a warm tub each evening in the depth of winter, as it is a great way to warm our core,  decompress and clean germs or lingering yuck from our adventures. Adding a few drops of lavender oil to the tub can be wonderful for illness prevention, as this lowers stress and promotes mental wellness. Adding a heaping cup of magnesium bath salts is a great way to detox and add another boost of immunity to the tub. I have found this to be safe for my children, but be sure to purchase bath salts that do not contain additives and check with your own doctor, as this is only safe for certain aged children.

Dressing for the Weather & Warm Foods~ Keeping warm is important for young children. Laying with woolen clothing in the winter months can be vital for keeping their body temperature up. Covering their heads and ears has been seen for thousands of years for providing physical and inner warmth. Serving hot foods and warming foods like cinnamon, can also be important specifically during cold and flu season. We avoid cold foods on cold days, like smoothies and cold salads. Soups and hot tea frequent our kitchen table, all through the harsh winter months. 

A Little Dirt Goes a Long Way ~ When that pacifier hits the ground, I usually just wipe it off on my pant leg and keep moving. I have found that avoiding everyday sanitizers, disinfectants and other harsh chemicals can help create healthy immune systems and promote future wellness. When the pacifier hits the ground in a dirty public restroom, I draw the line and give it a solid cleaning. I think it’s important to remain intuitive and thoughtful when using more holistic approaches and practices in motherhood. We must keep our heads, and balance that feels realistic. Though germs may be helpful in some circumstances, I still wash my kiddos hands with warm soap and water after dirty run-ins and public restrooms. 

Eat Your Greens ~ Research shows that organic fruits and vegetables, lightly washed, promote healthy immune systems and wellness.

Hydrate ~ The most efficient road to overall wellness is hydration with clean drinking water. Avoid plastic water bottles and if possible, try switching to 9.5 pH water which has been proven to hydrate more effectively. 

Rinsing ~ Numerous studies have shown that flushing your sinus regularly, especially at the onset of illness, had dramatic effects. Using a neti pot, or just a one-time use saline spray, can flush the system of illness and germs that can cause cold or flu. This is my go-to trick for the whole family if I suspect a cold. Remember to throw out old saline sprays after illness to avoid re-infection and never share with others. Additionally, studies have shown that rinsing out your mouth regularly can deter illness. This can be done with warm salt water, multiple times per day. 

Saunas ~ I cannot even begin to touch on the benefits of saunas, as they range from decreasing Alzheimer’s to heart diseases. Regular saunaing decreases toxin built up in the body and provides deep detox and increases blood flow while strengthening the heart. Look for local sauna groups in your own community or check out fitness centers and YMCAs for sauna options. My young children do use the sauna, but only at the right temperature for a small amount of time, and this should be researched and discussed with your personal health care provider. Research shows that saunas are great for preventative health, but should not be used during illness, if you are sick with cold/flu.

A Note on Sleep ~

Sleep is one of the top factors in wellness. With wee ones at home, sleep can be a jumbled game of moving beds and restless nights. Did you know that children who are experiencing behavioral difficulties, (anxiety, anger and fatigue), often report poor quality bedtime routines at home? Poor quality sleep leads to lower daytime energy levels, which is directly linked to childhood obesity and poor academic achievement. Alongside these serious health concerns, poor sleep can increase your likelihood of catching that winter cold or flu bug. 

Some proven elements for a healthy bedtime routine ~

Reading before bed. Avoiding screens before bed and never in the bedroom.

An early, regular bedtime, allowing for at least 12 hours of sleep for young children, 8 hours for adults. Many cultures believe that humans living in colder climates actually need more sleep during the winter months.

A nightly bath.

Toothbrushing. Don’t forget to throw out or boil your toothbrush after an illness. 

Going to bed at the same time every night.

Avoiding sugary snacks and beverages before bed.

Incorporating massage, lullabies, or other quiet activities before bedtime.

Treating a Cold at Home Without Over-the-Counter Medicine

You’ve done everything to prevent the illness, but your nose is running and your child has a cough. This happens to everyone, even those who “never get sick”. When I wake up to a crying baby, or see my child holding their aching tummy, I try to first stay positive. Time and time again research has shown that a positive attitude and a light mood can accelerate healing. Stay positive and remember that this too shall pass. Here are some of my go-to tips for when illness sets in.

Natural Remedy Tips During Cold and Flu Illness ~

Tidy Up ~ I know it’s the last thing anyone wants to do when they are feeling ill, but it’s critical. Reinfecting yourself or your kiddos with the same illness over and over is the worst. When you’re feeling up for it, wash surfaces (I believe warm water does the trick and I avoid harsh chemicals)  and throw out those toothbrushes. Wash the sheets and turn down the pillows. Inviting fresh, new, clean energetic wellness into the home is a powerful tip in sweeping out the illness. Opening the windows, letting in fresh air and running an essential oil diffuser does wonders. 

Positivity ~ Invite wellness into the home. This can be done by bringing in fresh flowers, opening windows, watering or awakening your houseplants (certain species can actually aid in air purification) and try using an uplifting oil in your diffuser, like orange. Music with a 432 Hz is scientifically known to bring peace, 528 Hz for “love” and DNA repair, and 963 Hz for spiritual connection. Avoid watching screens when you’re sick, or allowing your wee ones to use screens, as this has been proven to actually do more harm than good. Reading books, drawing or coloring, handwork (like knitting or felting) aid in healing. Avoid anything that strains the eyes, (so if reading on a screen, avoid blue light tablets). 

Humidifiers ~ When a cold sets in, run indoor  humidifiers near sleeping areas. Keep them clean, and try a menthol diffuser additive for adults. 

Bone or Mushroom Broth ~ Drink up. These are both full of antioxidants, minerals and vitamins and help with hydration. I like to keep a few frozen jars in my freezer so I can pull them out if illness arrives. 

Homemade Medicines and Tinctures ~ If you’re interested in making, or trying home-made remedies to reduce vomiting, for compresses or to aid in healing, I recommend these books: The Herbal Medicine Maker’s Handbook by James Green and Medicinal Herbs by Rosemary Gladstar. 

Hydration ~ Keep hydrated. This is the first and most vital aspect of homeopathic medicine and natural remedies. Water is our friend. Hydrate yourself, hydrate your children. Sipping room temperature drinking water or warm tea throughout the day is encouraged in many cultures. Here I am sharing my beloved recipe for a hydrating switchel, which even my kiddos love. I suggest making this hydrating drink  into popsicles using a stainless steel popsicle mold.   Here is the recipe:

Fountain Farm’s Ginger Switchel

Energizing – Hydrating – Makes 1 Quart

¼ cup Raw Local Honey

4 cups Hot Water (9.5 pH  if possible) 

2 tsp. Apple cider vinegar

2 tsp. Grated Ginger

½ cup Lemon Juice

~Optional~

Add drops of:

Echinacea

Elderberry

Trace Minerals

Bach Rescue Remedy

Mix, shake and serve hot, or at room temperature (I love making these into popsicles) Store in the fridge for 1 week, or in the freezer for 3 months.

Natural and Sustainable Ingredients That Support Cold Recovery

For Cough~

Place a chopped onion in a mason jar with a heaping cup of raw honey, two tablespoons of apple cider vinegar, 1/4 cup water and the juice of one lemon. Let this mixture sit for 2-3 days, covered. Strain the liquid and keep in the refrigerator for 1 – 3 months. 

1 tablespoon of this thick herbal remedy can loosen mucus and calm a cough. This is safe for children over the age of 1. 

For Cleaning~ 

Thieves: The mighty Thieves Blend has been known since ancient times for protection and disinfecting germs. The story goes that during the infamous Bubonic Plague, also known as the Black Death, thieves, who were actually spice merchants unemployed due to the closure of seaports,  covered themselves in a heavy herb mixture to keep them from contracting the illness. When they were caught for their crimes, the judge wanted to know how they had stayed alive and immune to the contagious plague. Thus, this blend of herbs became known as “Thieves” which is still used today in many holistic households over store-bought chemical disinfectants. Here is my beloved recipe:

Classic Thieves Recipe ~

40 drops organic Clove Bud essential oil

35 drops organic Lemon essential oil

20 drops organic Cinnamon Bark essential oil

15 drops organic Eucalyptus essential oil

10 drops organic Rosemary essential oil

10 drops organic Lavender essential oil

10 drops organic Oregano essential oil

Mix and store in a dark glass bottle. 

Uses ~ This mixture can be used many different ways:

To use as a household sanitizer, or an all-purpose cleaner, I dilute this mixture in a spray bottle with water at a 1%-2% dilution rate. 

Add just a few drops to jojoba oil or olive oil at a 1-2% dilution rate and use directly on skin as a “hand sanitizer”.

Other Herbal Tricks ~

-A drop of Frankincense essential oil dotted on the third eye helps calm the nervous system and frankincense can be diffused in an oil diffuser when your household is sick. 

-For massages around the neck, chest, and sinus area, dilute the following oils in 1 tsp. Carrier oil (olive oil or jojoba): 1 drop organic lemon essential oil, 2 drops eucalyptus essential oil and 3 drops rosemary essential oil. My children, and infants in particular,  love a gua sha facial massage to loosen their sinuses when they are battling a stuffy nose or cold. Massage very lightly and downward, towards the collar bone to promote lymphatic drainage.

A Gentle, Sustainable Approach to Healing

Positivity, healthy eating, daily exercise and hygiene are the most intuitive, natural ways to keep you and your family healthy. Small, gentle daily add-ons, like minimal vitamins and local honey, can help boost immune systems during heightened times of illness, like during the long winter months. When you do find yourself sick with the common cold or flu; hydrate, hydrate, hydrate and then clean, clean, clean (with water or thieves). This is my mantra and it has kept my family out of the weeds time and time again. When this all fails, if you find yourself unable to get well, I do suggest seeking an alternative medical professional and using the modern world for some guided alternatives. 

If my littles grow uncomfortable with fever, experiencing abnormal breathing, unable to drink or hydrate, or they’re ears are hurting; these are all serious signs that we need to abandon our at-home remedies and seek our families doctors recommendations for care. Remember to use your own intuition, lean on neighbors, elders and friends for advice and stay positive and when it comes to sickness, remember, ~ like all thinking, this too shall pass.