My Natural Cold + Congestion Remedies for the Whole Family

Earlier this week I got a text from a friend who was congested, had a runny nose, sore throat and wanted to know my holistic approach.

I love when I get these kinds of messages from friends whether it’s for their kids or themselves.

Because I get asked this often enough, I thought I’d share with you.

Holistic medicine approaches health and healing by considering the whole person rather than focusing solely on symptoms.

When dealing with congestion, a runny nose, and a sore throat, a holistic approach involves several remedies and practices that aim to heal and strengthen the body overall.

I’ve put together my go-to list for adults and kids when we aren’t feeling our best.

Hydration:

Drink plenty of fluids. Warm herbal teas with honey and lemon can soothe a sore throat and thin mucus. I also use warm water with lemon and honey, because it’s easy and kid friendly.  Broths and soups are also good choices, as they provide necessary hydration and nutrition. Staying hydrated helps thin mucus, making it easier to clear.

Humidifier and Steam Inhalation:

Yep, I know a humidifier isn’t everyone’s favorite but if you keep it clean, it’s great to have. I have 2 and a 3rd I left at someone else’s house. Big fan!

Using a humidifier in your bedroom while you sleep can help keep your throat moist and reduce the irritation that can cause puffiness. If you’ve got littles this is my top recommendation for them. It helps add moisture to the air and prevent your children’s nose and throat from drying.

Another option for adults is inhaling steam helps relieve nasal congestion. You can do this by taking a hot shower or by inhaling steam from a bowl of hot water with a towel over your head.

Nasal Saline Rinse:

Using a neti pot or saline nasal spray can help clear out mucus and allergens from your nasal passages. This is my number one suggestion for adults, kids too if you can get them to do it. Depending on your congestion as an adult I’d do a rinse 2x per day for a couple of days. But if you feel dry don’t do it, be mindful.

Rest:

Allow your child to get plenty of rest, so their body can fight off the illness. Plus, ensure you're getting enough sleep if you as the parent are sick. Rest helps your body to repair itself and fight off infections.  I’m sure my friends are tired of me saying it but I’m a huge advocate for sleep and rest alike.

Fresh Air:

Like rest, you can’t beat some fresh air. If weather permits, getting outside and enjoying some fresh air can help you and your child feel better. As long as you or if its your child feel up for it, it’s safe to spend some time outdoors when you’ve got a cold.

Nutrition:

Consume foods rich in vitamin C, zinc, and other immune-supportive nutrients. Avoid dairy if you notice it worsens mucus. Foods such as oranges, strawberries, broccoli, bell peppers, potatoes, beans, peas - just to name a few.

Herbal Remedies:

Echinacea, ginger, and elderberry are commonly used for their immune-boosting and anti-inflammatory properties.

Essential Oils:

Eucalyptus and peppermint oil can help open up the airways. These can be used in a diffuser or diluted with a carrier oil and applied to the chest. If you are using these for kids, make sure you research the safety and dilution ratio.

Warm Compresses:

Applying warm compresses to your face can help relieve sinus pressure and reduce puffiness from a sore throat. Amazon or Target have cold and warm compressed for children, they can use. Even just a warm wash cloth will work.

Throat Soother:

Gargling with warm salt water can help reduce throat inflammation and soothe discomfort. Depending on the age of your child, frozen ice pops for kids is a great alternative to gargling salt water.

I hope this little roundup helps the next time a cold sneaks into your house. These are the things I always reach for first and they’ve served us well. Of course, every body is different, so listen to yours. And when in doubt, rest, hydrate, and let yourself slow down a little. That’s half the healing right there.

NOTE: It's essential to listen to your body and consider any underlying conditions that might be contributing to your symptoms. While these holistic remedies may offer relief, they are not a substitute for professional medical advice, especially if symptoms persist or worsen. Consult with a healthcare provider to rule out any serious conditions if your symptoms do not improve or if you experience high fever, difficulty breathing, or other severe symptoms.