The first two weeks of 2019 have been a blur as I was sick with what turned out to be sinusitis. My son and husband were also sick for some of that time and I felt like we were constantly just trying to keep up with cleaning, sleeping well and making lots of different kinds of soups. So while the date on the calendar may have changed and everyone has plans for creating a healthier life in the new year, the cold season won in our household.
I eat a pretty balanced diet full of a variety of fresh fruits and vegetables and minimal sweets and junk food (Do home-baked goods count? ;-)) In the colder winter months we are indoors more, and viruses love the colder weather which is ideal for them to replicate. Here in Herzliya it doesn’t get much below 60 degrees F but I guess since the body is so used to the heat; 60 degrees is our 30 degrees. Sometimes despite our best efforts to keep healthy and germ-free we come down with a cold. Maybe this is our body's way of saying to slow down, relax, and give it an immune boost.
While I was sick in the past two weeks I had the chance to test out lots of different natural home remedies for the cold and flu. I've chosen 6 of the best ones to share here and talk a little more about why they work so well. Of course, if you are not feeling well for more than a couple of days or have a fever it is always best to go see a doctor. In the end I had sinusitis and needed antibiotics - and there is no amount of Eucalyptus essential oil that could help with that!
1. Ginger and lemon tea with honey
Fresh ginger root is widely available here in Israel and I believe also in the US and I always keep it on hand in the winter. I love to add it to almost any type of tea which I enjoy every evening especially in the winter. Ginger has many healthy benefits including antibacterial and antiviral properties. It is also considered a good remedy for nausea. To prepare as a tea, break off a thumb size piece from the root and peel it by using a spoon to peel off the skin. Then, cut lengthwise into small pieces and pour boiling water over it. You could also use a tea bag such as a lemon or mint tea or enjoy simply with fresh lemon juice and honey. It is best to let the ginger steep covered for 5-10 minutes for all the beneficial properties to get out into the water. When I am sick and my sinuses are full I like to hold the mug close to my nose and inhale the steam when I'm drinking the tea as this also helps clear up the sinuses.
2. Chicken Soup
Chicken soup is not only for the soul it's an easy dinner AND cold remedy. Today, bone broth is having a moment but basically that is just a concentrated version of chicken soup that people have been enjoying for centuries as a natural remedy for the cold and flu. By the way, there is very little research to suggest bone broth is actually beneficial and it may even be harmful. Check out this article I found on it: https://nutritionstudies.org/drinking-bone-broth-is-it-beneficial-or-just-a-fad/.
Anyway, back to chicken soup for the soul. It is so easy to prepare, you don't need any artificial powders for delicious flavor, all you need is 1 or 2 chicken quarters, some vegetables and a large pot of water. My favorite chicken soup vegetables are the classic celery, carrot, and parsnip (and a bay leaf). But you could also add whatever else you have such as zucchini or a potato. Let it all simmer with salt and pepper for about 1 hour, or as long as you can wait, and you have the most satisfying warming dinner ready. The steam helps fight sinus symptoms and the nutrients from the broth and the chicken and vegetables help fight infection. The chicken broth has the amino acid cysteine which helps in fighting infection. It is also a great meal for toddlers who could always use an extra immune boost. My son loved the soup as well as the chicken; we are still working on eating more of the vegetables.
3. Eucalyptus essential oil
It was only during my last sickness that I gave in and decided to try using an essential oil to help with my sinuses. As I said I was really stuffed up, and was ready to try anything to help. The truth is, I am not sure if it really helped with clearing up my nose but it definitely is refreshing and helped me feel better. A sprinkled a couple of drops on my pillow before going to sleep and I definitely slept better though I am not sure it helped much in clearing up my sinuses. Maybe for a less severe sinus infection, it would have done the trick. I did the same for my son who has also been coughing a lot in his sleep recently and I think it helped.
4. Warm salt water for a stuffy nose and sore throat
Warm salt water has two important uses - one for your throat and one for your sinuses. Salt is a natural antibacterial agent and gargling with warm salt water is recommended by physicians for helping to treat a sore throat. Just mix 1 cup of warm water with a teaspoon of coarse salt. You could use the same concoction to help ease a stuffed nose by soaking a cotton pad and sticking in your nostril for a minute while you breathe in. This is a simple hack instead of using a bulb syringe or a netipot.
5. Sleep
I believe this one goes without saying. We all could use a little more sleep. Rest is super-important to help your body fight off infection, that is why when we are sleep deprived we often end up coming down with a cold. It is our bodies way of telling us to slow down and recharge. Once we are sick, we have no choice but to hit the pillow, sometimes all day long and that is just what you need.
6. Hydration
Staying hydrated with water is important both for prevention and treatment. As a prevention, in addition to other benefits, it helps flush your body of toxins that could weaken your immune system making you more susceptible to a cold. As a treatment, drinking plenty of fluids, preferably in the form of hot tea is important to help prevent dehydration and to moisten nasal passages which are stuffed up. I could go on and on about different types of natural leaves for making teas for good health and maybe I'll post about that soon. In the meantime, I recently discovered this turmeric green tea from Pukka Herbs. It is delicious and refreshing. By the way, everyone's needs for fluids are different depending on your age, lifestyle and where you live. A general guideline is for 2.7 liters/day for women and 3.7 liters/day for men (see 4 source below) .
I hope you don't get sick this winter, but just in case you do, I hope you keep these natural remedies in mind. I would love to find out from you. What are your favorite remedies for feeling better when you have come down with the flu or a cold?
Sources:
1. https://www.ncbi.nlm.nih.gov/pubmed/23123794
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663710/
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
4. https://www.nap.edu/read/10925/chapter/1
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