由 home-healthhaven 
Every year, there’s a dreaded season when everyone is constantly reminded to stay alert to avoid catching a cold or the flu. Nobody enjoys dealing with these nasty infections. Symptoms like coughing, fatigue, nausea, a runny nose, or congestion can turn the holiday season into a miserable time. If you find yourself feeling sick and want some natural ways to ease your symptoms, here are seven effective methods to help you feel better.
1. **Stay Hydrated**
Make sure to drink plenty of fluids, such as water, teas, and juices. This helps soothe a dry, itchy throat from all that coughing and prevents mucus buildup by keeping your mouth and throat moist. Steer clear of caffeine-filled drinks like coffee and soda, as they can dehydrate you and make throat dryness worse.
2. **Take Vitamin D**
For those in cold northern climates with less sunlight exposure in winter, taking 1,000 to 3,000 milligrams of Vitamin D3 can boost your immune system. Higher Vitamin D levels can make you less susceptible to colds and flu.
3. **Include Vitamin C**
Vitamin C is known to support a strong immune system. Taking 2,000 to 3,000 milligrams daily can help keep your immune system in check by regulating the stress hormone cortisol. You can take Vitamin C in pills or lozenges but try to avoid sugary orange juice as a supplement.
4. **Inhale Steam**
Breathing in steam, especially if it’s infused with mint or eucalyptus, can help clear blocked nasal passages and ease breathing. Steam also increases blood circulation in your nasal passages, helping white blood cells fight the virus. Just fill a large bowl with hot water, add your chosen scent, cover your head with a towel to trap the steam, and inhale deeply.
5. **Use Zinc Echinacea**
Zinc echinacea lozenges can not only help fight your current infection but also boost your immune system for the future. Studies show that taking these lozenges every two to three hours reduces cold and flu symptoms.
6. **Drink Soup Broth**
Chicken or beef broth can be very soothing for itchy and dry throats. These broths often contain lots of vitamins and nutrients from whole vegetables that help fight infections, and the steam can help clear your nasal passages. Adding a little spice to your soups can also create a warming effect in your body, encouraging white blood cells to fight off the infection.
7. **Get Plenty of Rest**
Beyond taking supplements, getting enough rest is crucial. Avoid overexerting yourself, as your body needs energy to recover from a cold or flu. Aim for at least eight to ten hours of sleep a night. Turn off ceiling fans to avoid worsening nasal congestion, and wear layers of clothing to keep warm. This warmth helps your blood circulate efficiently, allowing white blood cells to combat the infection.
There are many natural and herbal remedies you can try to alleviate cold symptoms. These suggestions are meant to prevent the need for medical intervention, but if your symptoms persist or worsen, it’s important to see a doctor. Remember, you don’t have to rely on expensive over-the-counter medications that might make you drowsy or have long-term effects.