Sonoran University’s Dr. Sarah Lychy was recently featured on Arizona’s Family sharing her recommended Cold and Flu remedies for viewers to try at home. To watch the full video click on “Click to View”.
Keep scrolling for more in-depth information about what you can do at home for relief.
Warming Foods and Immune-Supporting Nutrients
It is important to emphasize the consumption of warming, easily digestible foods such as soups, broths, and stews. These foods help promote circulation, soothe the digestive system, and prevent the body from becoming chilled. Additionally, focusing on protein-rich foods like chicken, turkey, bone broth, legumes, and plant-based proteins is beneficial for building and repairing tissues, especially when the body is stressed by infection.
Turmeric is an excellent addition to your diet due to its curcumin content, a potent anti-inflammatory compound. You can add turmeric to soups or smoothies for maximum benefit. Ginger is another valuable food that helps reduce nausea, soothes the digestive system, and offers anti-inflammatory effects. Garlic, known for its immune-boosting and antimicrobial properties, can be included in broths or teas. Additionally, cayenne pepper is useful for opening nasal passages and improving circulation.
Vitamin C is essential for immune function and can be found in citrus fruits, bell peppers, strawberries, and leafy greens. Vitamin D, which supports the immune system, can be obtained through natural sunlight or supplements, especially during the winter months. Zinc is crucial for immune cell function, and zinc-rich foods like pumpkin seeds, legumes, and shellfish should be included in the diet to ensure optimal immune health.
The Healing Power of Rest
Creating a calm, dark, and quiet space is essential for restorative sleep. Using essential oils like lavender or chamomile can help promote relaxation and improve sleep quality when diffused in the room. It’s also important to maintain a comfortable room temperature, ideally between 65-68°F (18-20°C), to encourage deep sleep. Limiting screen time at least 30 minutes before bed is crucial to avoid disrupting melatonin production, which can negatively impact sleep.
Getting adequate sleep is vital for optimal immune function, as it allows the body to repair and regenerate while fighting off infection. Sleep plays a key role in enhancing the production of cytokines and immune cells, which are essential for combating viruses and bacteria. To further promote relaxation and improve sleep quality, consider drinking herbal teas like chamomile or lemon balm before bed.
Staying Hydrated with Added Electrolytes
It’s important to drink plenty of water throughout the day to help thin mucus, reduce congestion, and maintain cellular function. Water also helps regulate body temperature and supports detoxification, which is especially important if you’re running a fever.
To replenish lost electrolytes, consider adding a pinch of Celtic sea salt or Himalayan pink salt to your water. These salts contain trace minerals that help balance electrolyte levels, particularly when sweating or experiencing a fever. Coconut water is another great option as it is a natural source of electrolytes and can help hydrate and maintain balance during illness. Additionally, electrolyte powders or hydration tablets can be added to water, especially if you’re feeling dehydrated or have been running a fever.
You can enhance your water with slices of lemon, lime, or orange for a vitamin C boost. These fruits also have antimicrobial properties, which can support your immune system. For a refreshing taste and added hydration, try adding cucumber and mint to your water.
Stimulating the Immune System
The Wet Socks Method is a naturopathic technique used to stimulate the immune system and reduce fever. To perform the method, soak a pair of cotton socks in cold water, wring them out, and then put them on your feet. Afterward, cover the wet socks with a dry pair of wool socks and wear them while you sleep. The cold socks create a “cooling” effect on the body, signaling it to warm up. This process enhances circulation and stimulates the immune system, helping the body fight infection. This method can help reduce fever by promoting circulation and encouraging the body’s natural ability to heal. It is especially effective when done at night before bed, as it can also promote restful sleep.
Easing Congestion and Improving Breathing
To create a steam inhalation, boil a pot of water and carefully lean over it, draping a towel over your head and the pot to trap the steam. For added benefits, you can add a few drops of essential oils such as eucalyptus, peppermint, or tea tree oil to the steam. These oils help clear the sinuses and relieve congestion. If considering essential oils for pediatric patients, you should always consult a physician to ensure this is a safe option. Steam inhalations are effective for thinning mucus, as they help break down and loosen mucus in the chest and nasal passages. They also improve breathing by easing respiratory discomfort, making it easier to breathe when congested. Additionally, steam inhalations help relieve sinus pressure by promoting sinus drainage and reducing facial pressure. For a quicker alternative, a hot shower or bath can also create steam, which helps open up the airways and provide relief.
Cold and flu remedies should support your body’s natural healing processes. Overexertion or trying to force healing too quickly can be counterproductive and may hinder your recovery.
It is important to consult with a naturopathic doctor or your healthcare provider before starting any new treatments, especially if you have underlying health conditions or are taking medications.
Commentary for “Fight Cold and Flu at Home – Five Simple, Effective Remedies You Need” provided by Sarah Lychy, ND. For more about Dr. Lychy visit her bio page by clicking here.
