Natural Remedies for Common Cold and Flu

You feel a tickle in your throat, your head starts to feel heavy, and before you know it, the sniffles and sneezes follow. Whether it’s the rainy season, harmattan, or just one of those stressful weeks, the common cold and flu have a way of showing up uninvited. Instead of rushing to the pharmacy for over-the-counter drugs every time, there are natural ways to ease symptoms and recover faster—many of which are already in your kitchen.

Here are simple and effective remedies you can try when the cold or flu strikes.

1. Drink Ginger and Garlic Tea

Ginger and garlic are a powerful duo. Ginger helps clear nasal passages, eases sore throat, and reduces inflammation. Garlic has natural antiviral and antibacterial properties that support your immune system.

How to use: Boil sliced ginger and crushed garlic in water for 10 minutes. Add honey and lemon for extra relief. Drink it warm, two to three times daily.

2. Stay Hydrated with Warm Fluids

When you’re sick, your body loses more fluids through sweating, sneezing, and a runny nose. Staying hydrated helps thin mucus and soothes the throat.

Best options:

• Warm water
• Herbal teas (e.g., peppermint, chamomile)
• Homemade chicken or vegetable soup
• Warm lemon water

Avoid sugary drinks and fizzy sodas—they can worsen inflammation and slow recovery.

3. Use Steam Inhalation

Steam inhalation helps relieve congestion, open nasal passages, and reduce sinus pressure. It’s one of the fastest ways to get relief from a blocked nose.

How to do it: Boil water and pour into a large bowl. Add a few drops of eucalyptus or peppermint oil if available. Lean over the bowl, cover your head with a towel, and inhale deeply for 10 minutes.

Do this twice a day for faster results.

4. Rest and Sleep More

Your body heals while you sleep. When you’re battling a cold or flu, rest isn’t just helpful—it’s necessary. Pushing yourself to work or stay active during illness can delay recovery and make symptoms worse.

What to do:

• Sleep for at least 8 hours at night
• Take short naps during the day if needed
• Avoid overexertion

Even one or two days of extra rest can make a big difference.

5. Gargle with Warm Salt Water

This old-school remedy works wonders for sore throats and coughing. Salt water kills bacteria in the throat and helps reduce swelling and discomfort.

How to prepare: Mix half a teaspoon of salt in a glass of warm water. Gargle and spit out. Repeat 3–4 times a day.

6. Eat Fruits Rich in Vitamin C

Vitamin C boosts the immune system and helps shorten the duration of a cold. Oranges are popular, but there are other fruits that are just as effective.

Good sources of Vitamin C:

• Oranges
• Pineapples
• Lemons
• Strawberries
• Guavas
• Tomatoes

Eat them fresh or blend them into juice. Avoid adding too much sugar if juicing.

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7. Apply Shear Butter (Ori) for Chest Congestion

In many Nigerian homes, shea butter (locally called ori) is used as a chest rub. When heated and applied to the chest or back, it helps loosen mucus and ease breathing.

How to use: Warm a small amount and rub gently on the chest, especially before bedtime. You can also mix with a few drops of eucalyptus oil for extra relief.

8. Take a Warm Bath or Body Wipe

A warm bath helps lower fever, relaxes the body, and clears sinuses. If you’re too tired for a full bath, a warm towel wipe-down works too.

Optional Add-ins for Bath:

• Epsom salt
• Scented oils (eucalyptus or menthol)
• Lemon slices or ginger

This is especially helpful before bedtime.

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9. Eat Light and Nutritious Meals

Heavy or greasy food can upset your stomach during flu. Instead, eat meals that are easy to digest but still nourishing.

Best options:

• Pap with honey
• Boiled yam with light sauce
• Pepper soup with fish or chicken
• Rice with vegetables

Avoid processed foods and dairy—they may increase mucus.

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10. Use Mentholated Balms for Nasal Relief

Mentholated balms like Robb or Vicks are great for blocked noses and chest tightness. The cooling sensation helps improve airflow and reduces discomfort.

How to apply:  Rub a small amount on your chest, back, neck, or under your nose. Avoid applying too close to the eyes.

11. Avoid Cold Weather and Dust

Your environment plays a big role in how fast you recover. Exposure to cold air, fans, or dusty surroundings can make things worse.

What to do:

• Dress warmly
• Sleep under a thick blanket
• Use a face mask when sweeping
• Keep your room clean and well-ventilated

12. Take Natural Immune Boosters

Natural immune boosters can help your body fight off the virus more effectively and prevent future episodes.

Examples include:

• Honey and lime mix
• Bitter leaf or scent leaf juice
• Moringa tea
• Black seed oil (in small doses)

Take any of these once or twice daily during the flu and a few times a week after recovery.

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