Got the Sniffles..? Natural Cold and Flu Remedies

Seeking a natural alternative for your cold or flu symptoms? Here are some simple measures that may provide symptom relief and help your recovery[1].

1. Regularly blow your nose the right way – Do this often when you feel pressure or mucus build up. Press and hold your finger against one nostril while you gently blow to clear the other.
   
2. Use a saline spray or rinse and salve under the nose – Rinsing with salt water reduces nasal congestion whilst removing bacteria and irritants from the nose. A menthol or eucalyptus-based salve applied under the nose at night may help to open breathing passages and relieve cough. Humidifiers may be useful for younger children. Ask your pharmacist for suitable options
   
3. Sleep, rest, and stay warm[2] – This will help the body fight the germs through the immune system. Don’t add unnecessary stress to the body by pushing yourself too hard. Sleeping with an elevated pillow may also help relieve congestion in the nose and chest.
   

4. Keep hydrated with clear fluids – Drink plenty of water. Warm liquids can relieve congestion while soothing the throat and nose. Herbal, lemon, or honey teas can provide short term relief from a sore throat and may be beneficial to aid restful sleep. Regular gargling with lemon and honey in warm water can also bring temporary relief.

5. Be hygienic and stop the spread[3] – Wash your hands regularly, discard tissues immediately and use hand sanitizer at every opportunity. Isolate where possible to stop the spread.

6. Know when to see a Doctor[4] – A cold or flu may last up to 2 weeks, with symptoms at their worst for about 2 to 3 days. If symptoms are unusually severe or showing no sign of improvement, then contact your GP. People who are at a higher risk of complications due to existing conditions should consult their GP as soon as possible. This includes those that are pregnant, over 65 years, and young children.  

7. Dietary foods and supplements – Certain foods and supplements may be effective in reducing and shortening the duration of symptoms. These include:

• Honey – With antimicrobial properties, honey may relieve coughing and can be stirred through warm water to soothe a sore throat.
• Garlic – Highly antioxidant, garlic has natural immune-enhancing properties[5]. Long used as a remedy for cold and flu symptoms, it can be incorporated into meals or taken as a supplement. The following products may be suitable: BioCeuticals SIBOGuard, or Blackmores Horseradish Garlic+C.
• Berries – Strawberries, blueberries, blackberries, raspberries, and cranberries are all good sources of Vitamin C and polyphenols which help to support the immune system[6]
• Vitamin C – Citrus fruits, avocados, capsicums, tomatoes, and most green-leaf vegetables are all high in Vitamin C which plays a vital role in supporting a healthy immune system[7]. Regular intake can be extremely beneficial in reducing duration of symptoms. The following products may be suitable: BioCeuticals Ultra Potent-C, Ethical Nutrients Extra C Immune Complex, Swisse Ultiboost Vitamin C plus Manuka Honey, or Blackmores BIO C 1000.

• Zinc – Zinc displays antiviral properties and may help shorten the length of symptoms[8]. Available in many different supplement forms, ask your pharmacist for a recommended option. The following products may be suitable: BioCeuticals Zinc Sustain or ImmuneForce, Oriental Botanicals Quercetin Excel, Ethical Nutrients Mega Zinc, or Swisse Ultiboost Zinc+
• Echinacea – Echinacea based supplements have been demonstrated to support the immune system and reduce the likelihood of extended symptom duration[9]. These may also be beneficial in reducing and preventing severity of symptoms: BioCeuticals ArmaForce, Oriental Botanicals ViraForce, Ethical Nutrients Immune Defence, Blackmores Echinacea ACE+Zinc, or Faulding Immune Combat may be suitable.
• Vitamin D – D3 may be a useful supplement to prevent or reduce the chances of getting a cold. Using supplements to boost Vitamin D levels may offset reduced exposure to natural sunlight during winter months[10]. The following products may be suitable: BioCeuticals D3 Drops Forte, or Ethical Nutrients Clinical Nexgen Immune.