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5 Common Cold Remedies You Can Easily Make at Home

5 Common Cold Remedies You Can Easily Make at Home

It’s that time of the year again when cold and flu symptoms are spreading like wildfire and no matter how much you try to avoid them, you get hit with sore throats, runny noses and pesky coughs. While over-the-counter remedies are the popular choice for tackling a bad cold, there are many common cold remedies you can make and use at home that can promote a faster recovery.

1. Make Your Own Chest Salve

coconut-oil

    Vapour rubs are a popular way of soothing blocked noses and decongesting your chest and throat area. Making your own is much cheaper plus you can make it much stronger if you so wish by adding more peppermint oil. Coconut oil is also a natural antiseptic which can be an added bonus.

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    • 1/2 cup of coconut oil
    • 15-20 drops of peppermint oil
    • An airtight container

    Directions: Melt the coconut oil down by leaving it somewhere warm like a radiator or airing cupboard, on the stove or microwave. Once melted, pour into the container and add the peppermint oil stirring well. Leave it to harden and then rub onto your chest or below your nose being careful not to touch your eyes while it’s on your hands.

    2. Take A Sinus-Clearing Bath

    himalayan-salt-bath

      Taking a hot bath is an obvious one for clearing a blocked nose and soothing a chesty cough as well as relaxing the body. Drawing a bath using Epsom salts or Himalayan Bath Salts will help detoxify, hydrate your body and draw out any nasties while providing nutrients. Adding some essential oils can add a decongestant to the mix as well.

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      • 1 cup of Epsom or Himalayan Bath Salts
      • 3 drops of peppermint oil
      • 3 drops of eucalyptus oil
      • 3 drops of lavender oil
      • An airtight container

      Pour the salt into the container, mix the essential oils and add them to the salt making sure to stir it all together well. Add a couple of generous handfuls to a bath-full of water, sit back and relax!

      3. Decongest With A Radish Or Two

      radishes-1485888_640

        When you’re suffering from a nasty cold, the last thing you probably think of doing is munching down on a radish but the peppery vegetable has antiseptic qualities. Plus, its a powerhouse of vitamins and minerals. If you find yourself feeling stuffed up, have a couple of radishes to clear out that blocked nose – the spiciness will clear it up in no time.

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        • 2-3 radishes (homegrown or organic are the best)

        Directions: Eat 2-3 radishes twice a day (or if you love them, all through the day!) Keep them in the fridge for extra relief to a sore throat and to keep them crispy.

        4. Go Classic With Garlic, Ginger, Lemon And Honey

        cup-hand-mug-potatoes

          Never underestimate the power of garlic, ginger, honey and lemon as common cold remedies. Incorporating these into your daily cold-blasting ritual will boost your immune system and help to clear and soothe sore throats, coughs and blocked noses. Use them separately but why not just go all out and put them all into one powerful concoction?

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          • 1 medium clove of garlic
          • 1 lemon
          • 1 teaspoon of honey
          • 3-4 slices of ginger

          Directions: Crush the garlic clove, and squeeze the juice of the lemon into a big mug. Add the honey and sliced ginger. Fill the mug with hot water and allow to steep for a few minutes before drinking. Aim for making one of these flu-busting drinks about 2-3 times a day for maximum effectiveness.

          5. Utilise Those Crucial Bedtime Hours

          coffee-cup-bed-bedroom

            When you finally fall into bed, you’re probably so exhausted and glad to be there that you don’t think about how your time in bed could help your cold and flu symptoms. Grab a load of cushions and pillows and create a comfortable gradual slope for your head and neck. This will stop all the mucus building up in one position and help to relieve congested nasal passages.

            Another tip is to fill a room diffuser with some peppermint oil and keep it running throughout the night. This will help your cold and flu symptoms while you’re peacefully passed out and give you a fighting chance when you wake in the morning.

            Common Cold Remedies That Aren’t So Effective

            When it comes to combating your cold, there are some known remedies that aren’t really as effective as we think.

            • Over-the-counter decongestants – While these can help, they are only effective in the short term and they can actually make your blocked nose worse if they’re used for more than a week.
            • Ibuprofen and Paracetamol – While these can help reduce fever, they are not recommended for tackling a cold. Using both together can also be unsafe for children under 16.
            • Zinc – This has had a cold-fighting reputation for a while but there’s actual little evidence that this is the case.
            • Vitamin C – This is also another source of contention with recent studies showing the power of vitamin C for helping with colds and flu isn’t actually as effective as first thought. Vitamin D is fast becoming a much better cold-blaster.

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            Jenny Marchal

            Freelance Writer

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            Last Updated on May 22, 2019

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

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            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

            ablab

              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Articles About Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

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