On average, children have six to eight colds per year, and adults have two to four, so it’s no wonder that with cold and flu season upon us the search for prevention and treatments are once again underway. The following are some of the top natural and home remedies along with some tips to help stay healthy, boost immunity and ease some of the symptoms associated with this common health invader.

Cold and Flu Vitamins and Minerals

Vitamin C : Everyone knows that vitamin C is great for colds, but scientifically vitamin C has proven itself continuously in research with its ability to stimulate the immune system, this benefit paired with its antioxidant properties may help in the prevention and treatment of certain health conditions. Vitamin C may also activate the white blood cells responsible for the first line of defense against an attack and also increase production of lymphocytes, white blood cells vital in antibody production and cellular immune functions which may aid in fighting bacterial, viral and fungal infections. Vitamin C needs increase due to different situations such as; stress, physical activity, environmental factors such as cold weather, smoking, certain medications and the onset of an illness. Elson Haas, MD recommends increasing and decreasing amounts of vitamin C slowly, as well as, taking the amount in multiple doses throughout the day because vitamin C works rapidly. The U.S. RDA is 60 mg daily of vitamin C; however, smokers need 35 mg daily more (95 mg daily) due to increased oxidative stress caused by cigarette smoke and in times of cold or illness the amount recommended varies anywhere from 250 mg to 2,500 mg daily.

Zinc: Think Zinc! Zinc is a great supplement for cold and flu season because of its important role in immune response. Studies have shown that supplementing with zinc may reduce the incidence of respiratory infections, while another study in men and women over 65 found that zinc supplementation of 25 mg/day for 3 months showed great improvement in immune function over placebo. The U.S. RDA is 15 mg with additional amounts needed during pregnancy and lactation. Generally 15-30 mg of zinc is adequate and typically provided in multi-vitamins.

Vitamin A : A vitamin with many important functions in the body! “Vitamin A is commonly known as the anti-infective vitamin, because it is required for normal functioning of the immune system” (Linus Pauling). Vitamin A’s antioxidant properties help the body neutralize free radicals and can help protect the body tissues from environmental stressors. Vitamin A is also well known for its importance in eye sight and healthy skin growth. Vitamin A deficiency can cause increases infection rate and lowered immunity function. The U.S. RDA for Vitamin A for adults is: men 900 mcg/day (3,000IU) and women 700 mcg/day (2,333IU). Most multi-vitamins contain the RDA for vitamin A.

Echinacea: Also known as purple coneflower, Echinacea has a well-deserved reputation for immune enhancement. Used extensively in Native American medicine for pain relief, wound treatment, symptoms associated with respiratory infections and the cold, it was also held in high regard by the Native Americans; as well as, the frontiersmen of the US for its action on snake bites.  Today Echinacea is utilized for a variety of healthcare conditions from sinus infections to digestive issues. Studies have revealed Echinacea’s antibiotic, antiviral, immunity boosting and wound healing properties and though research is still being conducted to determine its value in treating mild infections, individual reports touting its positive effects boosted its reputation and made it one of the most used herbs for preventing and fighting cold and flu symptoms. Echinacea can be taken in various forms; capsules, tinctures, tea and homeopathic remedies.

Garlic: More than just a culinary gem, garlic has a long history of medicinal use, Egyptians used garlic as a food source and medicine, Greek scholars reference its medicinal qualities and modern research has revealed its many healing properties. In human studies, “ it has been confirmed that garlic produces symptomatic improvement in persons with physical fatigue, systemic fatigue due to cold, or lassitude of indefinite cause, suggesting that garlic can resolve fatigue through a variety of actions” (Morihara et al, 2007). Additional studies have shown that garlic may exert antilipidemic, antihypertensive, antineoplastic, antibacterial, antibiotic, immunostimulant and hypoglycemic properties. Available fresh or in odorless capsules, garlic is a wonderful addition to your diet or supplement regimen not only during cold season, but year round!

Elderberry : and Sambucol (a black elderberry extract) have been shown to exhibit immune boosting properties and are well known as supportive agents against the common cold and influenza. One study showed an “elderberry liquid extract proved to be active against human pathogenic bacteria as well as influenza viruses” (Krawitz et al, 2011). With a rich history in traditional medicine as a remedy for upper-respiratory infections, hay fever, coughs and colds paired with research proving its immune boosting activity, Elderberry maybe a wonderful ally in fighting the common cold.

Ginger: Used most often for symptoms such as nausea and digestive issues, Ginger can be helpful in easing indigestion and increasing food absorption during times of illness. Ginger’s diaphoretic activity (induces sweating) can create an eliminative sweat to help with fighting off infection. Ginger can also help stimulate circulation and warm the body to help ease a common symptom of a cold or flu—a chilled body, hands and feet. Traditionally Ginger was used for its action on the lungs as an expectorant, dispelling mucus and phlegm. Ginger can be used as a culinary addition to foods to increase heat or in tea or capsule form.

Oscillococcinum: One of the most popular remedies for flu-like symptoms in France, this homeopathic remedy has been gaining popularity in the United States. Oscillococcinum is thought to be most effective if taken at the onset of flu symptoms (homeopaths recommend within the first 48 hours). Research has indicated that Oscillococcinum may help decrease the duration and severity of influenza and one study with 237 subjects exhibiting influenza-like symptoms showed that the “proportion of cases who recovered within 48 h of treatment was greater among the active drug group than among the placebo group” (Ferley et al, 1989).

Cold and Flu Home Remedies

Neti Pot: I love my Neti Pot—and I’m not alone! Ear, nose, and throat specialists recommend nasal irrigation with a Neti Pot to help remove built up congestion matter in the nasal passages. Many people use the Neti Pot to help with allergies, removing irritants inhaled from the environment and to ease symptoms related to congestion, such as; pain and pressure in the sinus region. “Research backs up these claims, finding that nasal irrigation can be an effective way to relieve sinus symptoms when used along with standard sinus treatments. For some people, nasal irrigation may bring relief of sinus symptoms without the use of medications” (WedMd). It feels awkward at first, but follow directions carefully and reap the benefits of this Ayurvedic remedy that is backed by modern science.

Eucalyptus Oil: This wonderful oil is well-known for its use as an inhalant for colds and excess phlegm. Eucalyptus possesses antiseptic qualities and its volatile oils are also antibiotic in nature. When utilized with steam as an inhalant, these volatile oils pass through the lungs, are exhaled and may be effective in aiding the body in clearing the lungs and helping with inflammation during times of stress; such as colds and flu. Eucalyptus Oil can also be mixed with non-petroleum/petroleum jelly to create an external balm for the chest at about ¼ cup of jelly with 5-10 drops of oil or to your liking. Never take essential oils internally.

Some additional helpful hints:

Drink Plenty of Fluids:  Tea is a great way to stay warm and get your fluids in (non-caffeinated herbal teas are better because they are not diuretics that can dehydrate you). Hot water with apple cider vinegar and little honey (and you can also add a pinch of cayenne to help open the sinuses) is a delicious concoction you can make with available kitchen ingredients.

Limit sugar and dairy: sugar decreases immunity and dairy increases mucus.

Sleep and Rest: Relax, get plenty of rest and give your body the energy it needs to fight invaders.

There are a lot of ways to help prevent and manage your cold and flu symptoms this season, but always be sure to consult with your healthcare professional especially if you are being monitored for any health condition or taking medication. Also observe your symptoms carefully and be sure to seek medical care for any child less than 6 months, for a fever over 103 degrees or if you are concerned about the duration and severity of your illness and symptoms.

This season…be well….naturally!