Kick Your Cold this Season

4 min read

Cold and flu season is officially back and I have unfortunately fallen victim to a sinus infection this week. The bad news is that we’ve all been there before: stuffy or runny nose, sinus pressure, headache, and that overall “blah” feeling that makes it hard to get through the day. Whether it’s a full-blown cold or a sinus infection, fighting off those annoying symptoms doesn't always require a trip to the pharmacy. In fact, many natural remedies can help you feel better faster, without relying on heavy medications.

1. Stay Hydrated

Water is your friend! Hydration is key when it comes to fighting off any illness, but especially when dealing with congestion or a sinus infection. Drinking plenty of water helps thin mucus, making it easier for your body to clear it out. Aim for 8-10 glasses of water a day, and you can also add some herbal teas like chamomile or ginger tea, which have soothing properties. Hydration tablets and drinks rich in electrolytes can also help you hydrate more efficiently than water alone. But be mindful of sugar intake, as sugar is known to impair the immune system.

*Tip: Temperature Matters

Warm liquids like tea, broths, or even warm lemon water can help relieve a sore throat and loosen mucus. When I'm feeling sick, I also add essential oils to my teas and lemon water. More on that in the next section…

2. Steam Therapy

A warm steam inhalation can do wonders for opening up nasal passages and soothing sinus pressure. You can easily make your own steam therapy at home:

  • Boil a pot of water and pour it into a bowl.

  • Drape a towel over your head to create a tent and lean over the bowl, breathing in the steam deeply.

  • For an added boost, consider adding a few drops of essential oils like eucalyptus, peppermint, or tea tree oil, which have natural decongestant properties.

Steam helps to loosen mucus, reduce swelling in the sinuses, and soothe irritation in your nasal passages. Plus, it feels so comforting when you’re feeling under the weather!

3. Sinus Rinse

If you’re dealing with sinus congestion, a neti pot might just be your new best friend. This small device is used to rinse out the sinuses with a saline solution, helping clear out mucus and allergens. Simply fill the pot with a saline mixture (you can buy pre-made ones or make your own with salt and warm water), tilt your head to one side, and gently pour the solution into one nostril, letting it drain out the other side. It’s a safe, effective way to relieve sinus pressure and keep your nasal passages clear. I typically do this 2x a day when brushing my teeth.

And be sure to use purified or distilled water to avoid any potential infections :)

4. Gargle with Saltwater

This tip may be obvious but it’s well known for a reason! Gargling with saltwater is a simple yet effective remedy for soothing a sore throat or reducing sinus discomfort. Saltwater helps to kill bacteria, loosen mucus, and reduce inflammation in your throat. Mix about a teaspoon of salt into warm water and gargle for 30 seconds a few times a day. It’s an easy and gentle way to help your body clear up the gunk that’s making you feel miserable.

5. Boost Your Immune System

Keeping your immune system strong is vital when fighting off a cold or infection. Three natural supplements/ingredients that are particularly helpful in this department are Vitamin C, Zinc, and Hibiscus.

  • Vitamin C: Known for its immune-boosting properties, Vitamin C is found in citrus fruits (oranges, lemons, grapefruits), bell peppers, and leafy greens. If you don’t feel like eating an orange, consider drinking some fresh lemon water for a vitamin C hit throughout the day.

  • Zinc: This mineral is essential for immune function and has been shown to reduce the duration of colds. You can find zinc in foods like pumpkin seeds, chickpeas, and cashews—or opt for a supplement if needed.

  • Agua de Jamaica Or hibiscus tea is packed with Vitamin C and antioxidants, which can help boost your immune system. Hibiscus also has mild diuretic properties, which can help your body flush out toxins and excess fluids, making it an excellent addition to your cold-fighting routine. Sweeten with a little honey or agave syrup to balance out the tartness.

This is worth mentioning again: avoid excessive sugar as much as possible. Sugar kicks us when we are down and makes recovering from illness even more difficult.

6. Rest

Your body needs time to heal, so don't underestimate the power of good rest! Resting is one of the best ways to support your immune system, so give yourself permission to relax and take naps when you need to. If you can, aim for 7-9 hours of sleep at night to give your body the best chance to recover. I have been sleeping 10+ hrs this week!

And while you’re snuggled up under the covers, try to minimize stress. Stress weakens your immune system, so take a break from work or any overwhelming tasks if given the opportunity.

7. Honey and Ginger

When it comes to soothing a sore throat, honey is a time-tested remedy. It has antibacterial properties and can coat your throat, reducing irritation. Pair it with ginger—another powerhouse ingredient known for its anti-inflammatory and immune-boosting benefits—and you have a recipe for a cozy, healing drink. imply mix a teaspoon of raw honey with freshly grated ginger (or ginger powder) and a little warm water. Sip slowly, and let the combo work its magic.

8. Spicy Foods

As Granny would say, “para maltar los microbios!”; which translates to, “to kill the microbes!”. Well, Granny knows best. If you can handle a little heat, spicy foods can help clear up congestion and open up nasal passages. Ingredients like cayenne pepper or wasabi contain compounds (like capsaicin) that stimulate mucus flow and can help clear up stuffiness. I personally enjoy Jalapeños and Serranos and will put these in my rice and soup when under the weather.

9. Elderberry Syrup

Elderberry is a popular herb for supporting the immune system, and research shows it can help reduce the severity and duration of cold and flu symptoms. Elderberry syrup is available at many health food stores, and you can also make your own at home with dried elderberries, water, and a bit of honey.

10. Vicks Vaporub and the Power of "Vapor"

I’d be remiss not to mention a classic Mexican-American remedy, Vicks VapoRub! Apply to the neck, chest, back, and nose to relieve congestion and promote easier breathing. The combination of menthol, eucalyptus, and camphor in Vicks provides natural relief for nasal congestion and stuffy noses. Some also use Vicks on the soles of the feet, covering them with socks overnight to “draw out” the illness. It’s believed that applying the menthol to your feet helps clear your sinuses and promotes restful sleep.

Final Thoughts

While there’s no magic bullet to instantly cure a cold or sinus infection, using natural remedies can help speed up your recovery and alleviate those uncomfortable symptoms. The key is to stay hydrated, rest, support your immune system, and use a few tried-and-true remedies like steam, saltwater, and honey to help you feel better faster.

Remember, if your symptoms persist or worsen, it's always a good idea to consult with a healthcare professional. But in the meantime, give these natural tips a try—they might just make you feel a little bit better while you ride out the cold!

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