Home remedies for colds and flu

Martina Feichter studied biology with an elective subject pharmacy in Innsbruck and also immersed herself in the world of medicinal plants. From there it was not far to other medical topics that still captivate her to this day. She trained as a journalist at the Axel Springer Academy in Hamburg and has been working for since 2007 - first as an editor and since 2012 as a freelance writer.

More about the experts All content is checked by medical journalists.

Home remedies for colds and flu abound. Herbal teas, compresses and inhalations, for example, alleviate the symptoms. Depending on the application, they work against colds, coughs, fever or body aches. Onions and chicken broth are also popular flu and cold home remedies. Read more about simple means and measures with which you can get rid of a cold quickly or at least relieve it!

ICD codes for this disease: ICD codes are internationally recognized codes for medical diagnoses. They can be found, for example, in doctor's letters or on certificates of incapacity for work. J00J06J11

While the common cold and flu are different conditions, the symptoms are very similar. That is why many home remedies for colds also help with real flu (influenza).

Medicinal herbal teas

One of the best tips against colds and flu is to drink a lot (at least two liters a day). Warm drinks such as herbal teas are best. This is good for irritated, painful mucous membranes and liquefies the secretion in the bronchi and nose.

Tea for a cold

Which tea is the best choice for a cold depends on what symptoms you want to relieve.

• Ribwort plantain, marshmallow and mallow help with sore throats, sore throat and dry cough. They contain mucous substances that lie on the irritated mucous membrane and thus have an irritating and pain-relieving effect.
• Mullein also has a soothing effect on coughs.
• Licorice root, primrose or cowslip help against congested airways and coughs with sputum.
• Elder and linden blossoms stimulate the production of mucus in the bronchi.
• Ginger: In the case of a cold, the root inhibits inflammation and relieves pain.
• Chamomile has anti-inflammatory effects and at the same time stimulates the immune system.
• Ginseng inhibits the flu viruses and can shorten the course of the disease.

Tea for flu sickness

The flu is often accompanied by nausea. The following teas soothed the stomach:

• ginger
• Caraway seed
• peppermint
• Melissa (lemon balm leaves)
• anise

Inhale for colds and flu

Inhaling is a tried and tested home remedy for coughs and runny nose. This cleanses the mucous membranes of the upper respiratory tract and stimulates their blood flow. This will help you get rid of stubborn mucus in your nose and bronchi and you can breathe deeply again. In the simplest variant, you use hot water without additives to inhale.

Use: Place the pot or bowl with the hot water on the table, bend your head over it. Place a towel over your head and bowl so that the vapors cannot escape.

Inhale for ten to 20 minutes. To do this, let the rising steam flow into the respiratory tract with deep breaths through the nose and mouth.

If you also add table salt to the hot water, the inhalation also has a disinfecting effect.

Alternatively, you can inhale with medicinal herbs. In the case of a cold, for example, adding thyme or chamomile is suitable. You can also combine the healing power of different herbs.

After inhaling, you should wash your face with lukewarm water and dry it, do not go outside and avoid drafts. It is best to lie down for a while, well covered, after inhaling.

You can read more about the application in the inhalation article.

In the case of inflammatory skin diseases, eye diseases, very low blood pressure or other circulatory disorders, you should avoid inhalation!

Calf wrap for high fever

The flu is usually accompanied by a sudden, high fever. With the increased body temperature, the organism defends itself against the influenza viruses. A fever can also occur during the course of a cold. Certain defense mechanisms then run faster. Therefore, one should only lower a high or long-lasting fever.

A good, tried and tested home remedy for this flu symptom is leg compresses. Evaporation cold occurs on the moistened calves, which cools the entire body. The fever goes down.

You can read more about the correct application in the article Leg wrap.

Do not use calf compresses if the patient has chills or is cold. If you have circulatory problems and neurological diseases (sensitivity disorders), you should not use calf compresses without consulting a doctor.

Gargling and compresses relieve a sore throat

Many people with flu and colds suffer from a sore throat or an unpleasant sore throat. In this case, too, home remedies can help.

Gargle with tea

Aside from drinking tea, there is something else that can help relieve a sore throat: Gargling the tea. If you have a sore throat or sore throat, you should gargle several times a day with a freshly made tea made from ribwort, sage, marshmallow, mallow, chamomile or calendula.

You can read more about this in the article Gargling.

Neck wrap

Neck wraps are also a good home remedy for a sore throat. They can be used warm or cold. Various additives such as quark or lemon can increase the beneficial effect of the neck wrap.

You can read more about the different forms and how to use them in the article Neck Wrap.

Cold bath against aching limbs

Warm bathing in case of a cold can be helpful in several ways: If the person concerned is plagued by slight pain in their limbs and general malaise, the warmth of the bath water alone can have a beneficial and relaxing effect.

A warm bath can also help in the early stages of the flu. But be careful: if you have a fever, a warm bath puts additional strain on your circulation. Then you should do without it.

If you add herbal additives to the water, this strengthens and complements the healing effect. Medicinal plants can, for example, have a disinfectant, anti-inflammatory and / or decongestant effect on the nasal mucous membranes.

Increase temperature slowly

The bathing temperature should initially be 35 to 36 degrees Celsius. If you tolerate it and like it, you can then slowly increase the temperature to 38 to 40 degrees. To do this, let hot water run in. For children, the bath water should generally only be 36 to 37 degrees warm.

The recommended bathing time is 10 to 20 minutes for adults and a maximum of 10 to 15 minutes for children. If you feel unwell, you should get out of the bath immediately! After the bath, you should rest warmly covered in bed for at least 30 minutes.

Additives in the cold bath

You can get ready-made cold baths in pharmacies or drugstores. Many of these products contain, for example, thyme, eucalyptus and / or mountain pine oil. If you want to put together your own cold bath, you can also use essential oils or an infusion made from medicinal herbs.

Basic mixture for a cold bath

For adults, an essential oil mixture of ten drops of cypress and five drops each of peppermint, niaouli and cardamom is suitable for a hot bath with a cold or flu with a runny nose and headache.

Pour ten drops of this basic mixture into a mug of milk and pour into the bath water.

The milk acts as an emulsifier - it ensures that the essential oils are well distributed in the water. Other suitable emulsifiers are cream, whey, bran, honey and sea salt.

You can find more home remedies for headaches in the headache post.

Cold bath with spruce

For a cold bath, you can also use the healing power of the spruce. This has mucous and blood circulation-promoting as well as slightly anti-inflammatory properties. For a full bath, you can either make an infusion of spruce shoots and add to the bath water or use the spruce needle oil directly.

You can read how to make a pull-out and how the bathroom works in the article "Spruce".

Cold bath: baby & older children

In the case of a ready-made cold bath for children, you will find out in the package insert from what age it can be used. This mainly depends on the essential oils it contains.

For example, baths with menthol and camphor (colloquially: camphor), which are found in many bath additives, are only safe for older children - in babies and small children they can cause spasms of the airways and shortness of breath.

If you want to use essential oils for a homemade cold bath with children, you should first ask a specialist (e.g. doctor, naturopath, aromatherapist) for advice. This is especially true when babies and toddlers take a cold bath.

When a cold bath is not advisable

When is a cold bath not suitable? Is bathing dangerous if you have a fever? Is a cold bath allowed during pregnancy? Are there any other situations in which a cold bath is not recommended? Here are the answers to these questions:

Cold bath with a high fever

A cold bath if you have a high fever is not a good idea. The hot water puts additional strain on the circulation and can do more harm than good. That is why bathing is not advisable if you have a real flu with a severe feeling of illness.

You should also refrain from taking a cold bath or discuss its use with your doctor in advance if you have the following illnesses:

• high blood pressure
• Heart failure (heart failure)
• Skin injuries
• Skin disorders
• hypersensitive airways (e.g. in asthma)

Allergy sufferers who are hypersensitive or allergic to certain medicinal plants or essential oils must of course also avoid them.

Cold bath during pregnancy

A cold bath during pregnancy is in principle possible. However, some essential oils are strongly discouraged as bath additives during pregnancy! Therefore, ask your midwife, doctor or pharmacist first which essential oils you can add to the bath water and in what dosage. In the case of a finished cold bath, the package insert will tell you whether it is also suitable for pregnant women.

Also, there should be no signs of premature rupture or labor when expectant mothers take a hot bath. During pregnancy, warm water can make both premature and real contractions worse. False labor (repeated hardening of the abdomen in the last trimester of pregnancy), on the other hand, tends to subside when bathing hot.

Onion for colds and flu

The normal kitchen onion contains various germ and anti-inflammatory agents (such as alliin). This makes them a good home remedy for a cold.

Onion sachets

What helps against colds with earache? A warm onion bag that is placed on the sore ear can counteract inflammatory processes in the ear (inflammation of the ear canal, otitis media) and relieve pain.

You can read how to make and use the onion compress in the article onion sachets.

An inflammation of the ear canal or otitis media should always be treated by a doctor. Home remedies such as onion sachets are only intended to support therapy.

Onion syrup

Another home remedy for cold and flu with a cough is onion syrup. It has an antibacterial and expectorant effect, making it easier to expectorate.

How to prepare onion syrup: Peel 1 large or 2 small onions, cut into small cubes and place in a clean jar with 2 tablespoons of sugar. Seal, shake and let stand for two hours. During this time, a kind of juice (syrup) is formed. Of this, adults can take two teaspoons three times a day and children three to six times a day half a teaspoon.

Alternatively, cut 1 onion into small pieces, bring to the boil with 1 cup of water and then allow to cool. Then add 2 tablespoons of honey and drain the onion after half an hour. You can take a tablespoon of this syrup three times a day.

Children under one year of age are not allowed to eat honey. If stored improperly, bacteria can accumulate, which can be life-threatening for children.

Diet for colds and flu

Eating well-balanced and varied - this is just as important with a cold as it is in healthy times. According to the German Nutrition Society, it should be at least three servings of vegetables and two servings of fruit per day.

Vitamins and minerals: Carrots, broccoli, apples & Co. but also potatoes and cereals provide a lot of vitamins and minerals. Our immune system needs this to work efficiently and to fight infections like a cold.

Dietary fiber: There is plenty of fiber in plant-based foods, which supports healthy digestion. This is important because if the gut is bad, the immune system also weakens.

Sulphides: Garlic, onions, leeks and chives provide so-called sulphides. These compounds can inhibit the growth of pathogens (viruses, bacteria, fungi).

Flavonoids: Flavonoids have the same effect: They are found as yellow, purple and blue colorings in foods such as apples, grapes, berries, kale and black and green tea.

Chicken soup helps against colds and flu

What to do if you have a cold if you don't have a real appetite? Studies have shown that the tried-and-true chicken broth can actually help clear up a stuffy nose and relieve cold symptoms. There are several reasons for the effectiveness of chicken soup as a home remedy for colds:

Warmth and liquid: The soup provides a lot of liquid and warms. This is good if you are feeling sick and struggling with a runny nose and a sore throat.

Inhalation: If you hold your face over the rising steam of the hot broth, it works like an inhalation. The steam helps open the airways and has a mild anti-inflammatory effect.

Salt promotes the appetite: A strongly spiced soup is beneficial if you have a cold and poor taste due to a cold and also have little appetite.

All-round care: Chicken provides the body with protein, vitamins and minerals that support the immune system.

Chicken is also a good source of tryptophan. Our body needs this protein building block (amino acid) to produce the neurotransmitter serotonin. The "feel-good hormone" is particularly welcome when the cold brings mood and well-being to the cellar.

Vitamins and more: Fresh vegetables such as carrots, onions, celery & Co. Valuable vitamins and minerals as well as antioxidants in chicken soup when you have a cold.

Noodles as an energy supplier: Soup noodles in chicken soup are easily digestible carbohydrate suppliers. Carbohydrates fill you up without weighing you down and provide the body with easily convertible energy.

It is best to prepare the chicken broth yourself from an organic chicken and fresh vegetables.

Apples, carrots and banana against flu with diarrhea

Diarrhea often occurs during the course of the flu. Foods containing pectin are then a suitable home remedy. Pectin is a natural swelling agent and binds free fluid in the intestine. This will help solidify the chair. Bananas or grated apples are particularly digestible. A carrot soup is just as easy to digest.

You can read more about suitable home remedies for diarrhea in the article Diarrhea.

Red light against colds

In the case of a cold, irradiation with infrared light is often recommended. Local heat treatment can, among other things, relieve pain and promote blood circulation. This is used, for example, to treat local infections such as sinus infections or otitis media.

Infrared light: what to look out for

However, one should be familiar with the therapeutic use of red light, because it also harbors dangers.

Wear safety glasses! Infrared rays can damage the eyes - even when the eyelids are closed. You should therefore put on suitable protective goggles and close your eyes in a relaxed manner. Just closing your eyes is not enough!

Keep your distance: The distance and the intensity of the radiation must be chosen so that no burns occur on the skin. Ideally, there should be 30 to 50 centimeters between the skin and the red light lamp.

Duration of treatment: 10 to 20 minutes are generally recommended for the duration of the irradiation, often less for children. It is best to ask your doctor how long and how often you can use the red light lamp on yourself or your child.

In certain cases, red light therapy is not recommended. This applies to fever, acute inflammation, blood clots (thrombosis), severe heart disease and severe diabetes mellitus.

Zinc for a cold

Many people hope that zinc will provide quick help with a cold. The body needs the trace element for an optimally functioning immune system.

Take zinc early

In fact, studies suggest that zinc intake may shorten the duration of cold symptoms in otherwise healthy people. To do this, the patient must start taking it within 24 hours of the onset of symptoms. A high dose of at least 75 milligrams of zinc per day (as a lozenge) is also required.

Caution - too much zinc can be harmful!

This is not a clear recommendation for taking zinc for a cold. In such high doses, zinc can cause side effects such as nausea, vomiting, diarrhea and bad taste in the mouth.

With high zinc and low copper intake at the same time, anemia can develop. In addition, if zinc is taken at the same time as certain drugs or foods, undesirable interactions can occur.

The European Food Safety Authority (EFSA) has therefore set a tolerable total daily intake. Accordingly, adults should not consume more than 25 milligrams of zinc per day in total. It is even less for children and adolescents. In detail, the tolerable total intake depends on body weight.

Consult your family doctor for zinc supplements

As a rule, the body receives enough zinc through a normal diet to cover the daily requirement. If you also want to take a (high-dose) preparation with zinc for a cold, you should first consult your family doctor.

Pregnant and breastfeeding women should first discuss any zinc intake (regardless of the dosage) with their doctor. Children and adolescents up to the age of 17 are generally not advised to take zinc-containing food supplements.

Marigold against conjunctivitis

Sometimes conjunctivitis develops with the flu. Here a tea made from marigolds can help.

Application: Pour about 150 milliliters of hot water over one to two grams of marigold flowers. Let it steep for ten minutes and strain the parts of the plant.

Soak two clean compresses with the slightly cooled infusion and place on the closed eyes. Leave to work until the compresses have cooled down (about 15 minutes).

You can find more home remedies in the article Conjunctivitis.

Which doesn't help

Unfortunately, some alleged home remedies for colds and flu do not work.

Vitamin C for a cold

If an infection is looming, plenty of vitamin C should be able to avert a cold. However, studies show that taking it at the onset of the common cold can neither shorten the duration of the cold nor alleviate the symptoms. Only those who take long-term, daily vitamin C can shorten the duration of a cold by up to ten percent.

However, regular intake of high amounts of vitamin C can cause diarrhea.

Sauna for colds

The sauna is just as unhelpful for people with a cold. Cold viruses don't just sweat out. Sometimes the cold symptoms are even more severe afterwards.

In addition, the high temperatures put an additional strain on the cardiovascular system. Especially those who have a fever and / or feel very ill have no place in the sauna.

However, you can strengthen your immune system with regular visits to the “headlock”. So taking a sauna can at least be a preventive home remedy for colds.

Home remedies have their limits. If the symptoms persist over a longer period of time and do not get better or even worse despite treatment, you should always consult a doctor.

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