Top 10 Holistic Strategies for Relieving Cold Symptoms

As the seasons change, many of us find ourselves battling the common cold. While conventional remedies can be helpful, incorporating holistic strategies can enhance your recovery and support overall well-being.

Here are my top 10 holistic tips to help you bounce back when you're feeling under the weather (tried and tested by myself this week!)

1. Stay Hydrated

Drink plenty of fluids, such as water, herbal teas, and bone broths. Staying hydrated helps thin mucus and keeps your throat moist, making it easier to recover. I've been adding extra electrolytes to my water this week.

2. Embrace Herbal Remedies

Consider using herbal teas like ginger, chamomile, or peppermint. Ginger can help soothe nausea, while chamomile has anti-inflammatory properties. I have a range of calming and detoxifying herbal teas. Sit, sip and enjoy.

3. Utilise Essential Oils

Essential oils like eucalyptus or tea tree oil can be beneficial. Use them in a diffuser, sprinkle in a hot bath or mix with a carrier oil for a chest rub to help open your airways.

4. Nourish Your Body

Eat nutrient-dense foods, including fruits and vegetables rich in vitamins C and D. Foods like citrus fruits, leafy greens, and garlic can bolster your immune system. Sugar can suppress immune function, so focus on whole, unprocessed foods to support your recovery. This will help your body fight off the cold more effectively.

5. Practice Restorative Yoga

Gentle yoga poses, such as child's pose or supported bridge, can aid relaxation and promote better breathing. Listen to your body and choose poses that feel soothing.

6. Warm Salty Water

Gargling with warm salt water can help relieve a sore throat and reduce inflammation. It’s a simple, effective remedy to soothe irritation. I also use the water to flush through my sinuses with a neti pot/nasal rinse bottle. I use celtic salt or a quality grade sea salt, rather than table salt.

7. Steam Inhalation

Inhale steam from a bowl of hot water or take a warm shower. This helps loosen congestion and can provide immediate relief for sinus pressure. Add in some eucalyptus oil for extra sinus relief.

8. Adequate Rest

Never underestimate the power of rest. Sleep allows your body to heal and recover. Prioritise sleep and listen to your body’s needs.

9. Mindfulness and Relaxation Techniques

Engage in mindfulness practices such as meditation or deep-breathing exercises. These can help reduce stress and promote overall well-being during illness. This practices will allow you to invite in an element of kindness towards yourself. It is normal to be unwell from time to time.

10. Get Some Sunshine

Spending time outdoors can boost your vitamin D levels, which is crucial for immune function. Natural sunlight helps regulate your circadian rhythm, improving sleep quality and promoting overall health. Plus being outdoors in the sun and fresh air can help to boost our mood and feelings of wellness. I always take a high dose Vit D supplement from September to April to make up for the lack of sunshine hours.

Conclusion

While colds can be inconvenient, incorporating these holistic strategies can support your healing process and enhance your overall wellness. Remember, it's essential to listen to your body and consult a healthcare professional if symptoms persist. Here’s to a quick recovery and a healthy season ahead!