Natural Cold Remedies: Simple Ways to Feel Better Fast

The common cold has a way of showing up right when life is busiest, when stress is high and rest is in short supply. Natural cold remedies can help ease cold symptoms, support the immune system, and make the next few days far more manageable.

Most colds run their course in about 24 hours to a few days for the worst symptoms, with lingering sniffles fading over a week. The goal of natural care isn’t to “fight” the cold, but to support your body as it does what it already knows how to do.

Cold symptoms can vary, but most people experience some combination of:

• Sore throat
• Stuffy nose or runny nose
• Sneezing
• Mild cough
• Fatigue
• Watery eyes
• Occasional low-grade fever

Unlike flu symptoms, colds tend to come on gradually. They usually don’t involve severe body aches or high fever.

Time-Tested Natural Cold Remedies

I’ve seen a number of folks online pointing out how cold and flu season coincides with sugar laden holidays. (With a call to not eat so much junk.) That may be true, but it also coincides with our society pushing extra activities when there’s less daylight. In nature, winter is a time of rest, so that’s where we’re starting.

1. Rest and Plenty of Fluids

If there’s one remedy that matters most, it’s this one.

• Aim for plenty of fluids: water, herbal tea, broth
• Sip warm water or tea to soothe a sore throat. (Tomato tea and apple cider vinegar tea are great to help break up congestion.)
• Avoid dehydration, which thickens mucus in the nasal passages

Rest allows your immune system to redirect energy toward healing instead of daily demands. If you push too hard, your body forces you to slow down.

2. Chicken Soup (Yes, Really)

Chicken soup isn’t just comfort food—it helps:

• Warm the body
• Thin mucus
• Support hydration
• Provide easily absorbed nutrients

Steam from hot soup can temporarily ease a stuffy nose, while the warm liquid soothes irritated tissues. Studies suggest the soup has a natural anti-inflammatory effect. We make our own chicken broth to turn into variety of soups.

3. Steam and Moist Air for Nasal Relief

Dry air can worsen congestion and irritation.

• Use a cool mist vaporizer, especially at night
• Take a steamy shower
• Inhale steam from a bowl of hot water (carefully)

Moist air helps keep nasal passages from drying out and can make breathing easier. The article “Best Natural Decongestants for the Whole Family” shares more remedies.

4. Gentle Nasal Care (Especially for Kids)

When congestion is thick and uncomfortable:

• Use saline drops or spray
• For infants and young children, a bulb syringe can gently clear mucus
• Avoid harsh sprays that may cause side effects like rebound congestion

Gentle is the key—irritated tissue needs soothing, not force. Never squeeze the syringe into the nose.

5. Warm Salt Water for Sore Throats

A simple gargle can reduce throat irritation:

• Mix ½ teaspoon salt in a cup of warm water
• Gargle several times daily
• Follow with warm tea or honey water if desired

This helps flush irritants and ease inflammation naturally.

See “10 Natural Sore Throat Remedies” for more options.

Supporting the Immune System Naturally

Rather than focusing on suppressing symptoms, natural care emphasizes support:

• Sleep as much as possible
• Eat simple, nourishing foods. Don’t overeat.
• Stay warm
• Reduce stress where you can

Many people find that when they listen to their body’s cues early, symptoms stay milder and resolve faster.

What Colds Mean in German New Medicine (GNM)

German New Medicine (GNM) offers a different way of looking at illness. Symptoms are not something you “catch”, but a meaningful biological response.

According to GNM principles:

• A common cold is part of the healing phase after stress or conflict involving territory, boundaries, or feeling invaded
• Symptoms like runny nose, congestion, and sneezing mean that the body is repairing tissue after emotional tension resolves
• Increased mucus and inflammation are part of the rebuilding process, not mistakes

From this perspective, rest and warmth aren’t just comforting—they support the body’s natural completion of healing. This explains why we get sick after gatherings, when we’re pushed out of our comfort zones.

I find it helpful to consider this possibility. Since I started thinking in these terms, I don’t get severe symptoms like I did in the past after certain triggers.

Cold vs. Flu: When to Be Cautious

While natural remedies are appropriate for most colds, seek medical care if:

• Flu symptoms are severe or sudden
• Fever is high or persistent
• Breathing becomes difficult
• Symptoms worsen instead of improve after several days

Natural cold remedies work best when paired with common sense and attentive observation.

Final Thoughts on Natural Cold Care

A good cold remedy doesn’t need to be complicated. Warmth, moisture, nourishment, and rest go a long way toward easing discomfort and supporting recovery. Plus, they have fewer side effects than Big Pharma products.

Sometimes the best medicine is permission to slow down, drink another cup of tea, and let your body finish what it started.

This article is written by Laurie Neverman. Laurie is a lifelong learner with a passion for natural remedies and holistic healing. She’s successfully improved her eyesight and cleared her psoriasis.

Originally published in 2012, last updated in 2025.