By Arthur Evans 
Cold and flu are common viral infections that affect millions yearly. Although there is no cure for the common cold or flu, many home remedies for flu and natural flu relief methods will ease symptoms and speed up recovery.
Instead of relying on over-the-counter medications, most people resort to home remedies like the best herbs for colds, flu home remedies, and immune system-balancing lifestyle changes.
1. Understanding Cold and Flu
The flu (influenza) and the common cold are viral. The most frequent offenders are:
Rhinovirus – The most frequent cause of the common cold.
Influenza Virus – Causes the flu and can result in more serious symptoms.
Coronavirus (not COVID-19) – Certain strains cause mild cold-like symptoms.
Cold vs. Flu: What’s the Difference?
| Symptoms | Common Cold | Influenza (Flu) |
| Fever | Rare or low-grade | High (100°F–104°F) |
| Cough | Mild | Severe, dry cough |
| Fatigue | Mild | Moderate to severe |
| Body Aches | Mild | Common, often severe |
| Runny Nose | Common | Sometimes |
| Sneezing | Common | Rare |
| Sore Throat | Common | Sometimes |
| Headache | Rare | Common |
The flu is more severe and prolonged than the common cold.
2. Home Remedies for Cold & Flu Relief
2.1. Stay Hydrated
Staying hydrated thins out mucus moistens your throat, and avoids dehydration.
Best Fluids for Cold & Flu Relief
Water – Hydrates your body.
Herbal Tea – Chamomile, ginger, and peppermint tea soothe the throat and reduce inflammation.
Warm Broth or Soup – Eases congestion and provides nourishment.
Warm Lemon and Honey Drink – Alleviates cough and sore throat.
Coconut Water: Restores lost electrolytes due to fever.
Do not drink alcohol, coffee, and sweets because they promote dehydration.
2.2. Ideal Herbs to Have During Cold and Flu
Some of these herbs exert antiviral, anti-inflammatory, and immunological activity.
Ginger – Relieves pain and inflammation, comforts nausea, and alleviates sore throat.
Echinacea – Boosts immunity and reduces the severity of colds.
Garlic – Allicin, a natural antimicrobial, fights infections.
Turmeric – Strong anti-inflammatory spice that boosts immunity.
Peppermint – Eliminates nasal blockage and soothes coughs.
Elderberry – Rich in antioxidants that fight flu symptoms.
How to Use: Drink herbal teas add herbs to food or take herbal supplements.
2.3. Nasal Congestion with Steam Inhalation
Steam therapy loosens up mucus and clears nasal blockages.
Step-by-Step:
Boil water and fill a bowl.
Add some eucalyptus oil or peppermint oil.
Put a towel on your head and inhale deeply for 10 minutes.
This hack provides immediate relief for congested noses and blocked sinuses.
2.4. Honey and Lemon for Cough and Sore Throat
Honey is also a natural cough suppressant and lemon assists in delivering vitamin C to maintain immunity.
Recipe:
Mix one teaspoon of lemon juice with one tablespoon of honey.
Take 2-3 times daily for sore throat relief.
Tip: Do not give honey to children under 1 year old.
2.5. Rest and Sleep
Rest is very crucial in the recovery process. When you get sick, your body needs more energy to overcome the infection.
Tips for Better Sleep
Make use of additional pillows to raise your head and help relieve congestion.
Use a humidifier to condition the air.
Drink warm tea or golden milk (turmeric milk) at bedtime.
Attempt 7-9 hours of rest to allow your immune system to work well.
2.6. Salt Water Gargle for Sore Throat
Saltwater gargle is comforting to the throat and will kill bacteria.
How to Do It:
Mix ½ teaspoon of salt with a glass of warm water.
Gargle for 30 seconds and spit it out.
Repeat 2-3 times a day for best results.
This is an easy but very effective remedy for throat pain.
2.7. Eat Nutrient-Rich Foods
A healthy diet speeds up recovery and strengthens your immune system.
Best Foods for Cold & Flu Recovery:
Citrus Fruits (Oranges, Lemons, Grapefruit) – High in vitamin C.
Leafy Greens (Spinach, Kale, Broccoli) – Packed with antioxidants.
Yogurt and Probiotics: Support gut health and the immune system.
Spicy Foods (Chili Peppers, Garlic, Horseradish) – Open sinuses.
Nuts and Seeds (Almonds, Sunflower Seeds, Pumpkin Seeds) – Rich in zinc and vitamin E.
Tip: Avoid processed foods and too much sugar, which can weaken your immune system.
3. How to Recover from a Cold Quickly: Additional Tips
Utilize a Humidifier – Dry throat and nostrils are prevented by moist air.
Have a Warm Bath – Relax the muscles and relieve fever discomfort.
Essential Oils – Lavender, eucalyptus, and tea tree oils are helpful for respiratory health.
Consume Apple Cider Vinegar (ACV) – Mix one tablespoon of ACV in warm water for immunity.
Do deep breathing exercises, which expand the airways and relieve stress.
Recovery Time:
Common cold – Usually 7-10 days.
Flu – Depending on the intensity, It may take 1-2 weeks.
4. When to See a Doctor
While home remedies are adequate for the flu, a doctor must treat specific symptoms.
Seek medical care if you have:
High fever (over 102°F) that lasts longer than 3 days.
Severe difficulty breathing or chest pain.
Persistent nausea or dehydration.
Symptoms worsening after a week.
If you already have medical conditions (asthma, diabetes, heart condition), visit a doctor earlier.
Conclusion
Getting over the flu or a cold doesn’t need to be a bother. Natural remedies, plenty of fluid intake, eating nutrient-rich food, and resting correctly will make symptoms more manageable and heal faster.
From steam inhalation, herbal teas, honey, and lemon to gargling with salt water, these home remedies for treating the flu are effective and safe.
Take good care of your body, develop immunity, and stay healthy!