Cures From Your Kitchen for Those Pesty Colds and Flu

I don't know why but this cold and flu seasons seems to be particularly vicious this year.  It seems not many of us have gone unscathed in some way.  If you or a loved one have been battling viruses on and off this winter you may want to check your pantry and crisper for some natural, inexpensive solutions that just might keep you out of the doctor's office.

When it was my turn (in the form of a scratchy cough that threw me under the bus for a couple days with fatigue, headache, low grade fever and some aches) I chose just that route.  Coupled with rest and a few drugstore options, I found "kitchen" remedies to be a soothing way to battle and relieve typical cold symptoms.  While I don't suggest we throw out our modern medicine solutions, I think you'll find one or two of these food-based healers to be the perfect complement.

Lemons- The tart citrus fruit should always be in your kitchen as its vitamin C immune boosting power is an easy defense when you feel a tickle in your nose or a scratch in your throat.  Squirt the juice of at least 1/2 lemon  first thing in the morning into warm water and sip away (it's also a detox as it helps the liver to make enzymes to flush out toxins).

Note: other vitamin C rich citrus such as oranges and limes, as well as vitamin C found in bell peppers, berries, kiwi, papaya are just as healing; munch away!

Honey- A known immunity booster, honey has been shown to be more effective in relieving coughs and improving sleep than dextromethorphan (DM), a common over-the-counter cough suppressant used in many medicines (which could have problematic side effects for young children).  Honey also has antibacterial and antimicrobial properties.  Try the following dosage of honey mixed in warm water to help soothe (try 30 minutes prior to bedtime if coughing is already present):

1-5 yrs old: 1/2 teaspoon
6-11 yrs old: 1 teaspoon
12 years old and older: 2 teaspoons

*Do not give honey to a child younger than 1 yr old as it can increase risk for botulism.

Garlic- The cloves of this pungent vegetable contain the immune-boosting compound allicin, another antimicrobial powerhouse effective at warding off more than vampires. While garlic can kills germs outright it can also stimulate natural killer cells, which are part of our overall immune defense.  

Increase the garlic in your cooking (let it sit after chopping for 5 minutes to release the allicin compounds) or drink it as a tea.  I crush a few cloves and steep them in a couple cups of  hot water for 5-10 minutes.  I strain the garlic out and add in fresh lemon juice and some honey. It's a powerful and soothing tea for a sore throat and kicking out a virus.  I'll sip a cup and sip the other cup later in the day.

Chicken Soup and Bone Broths-  Not only tasty and warming, chicken soup has been found to mitigate infections.  It also stops certain white blood cells (neutrophils) from gathering together and causing inflammation so large amounts of mucus do not form.  The most therapeutic are homemade, preferably from organic bone broth.

Bone broths, whether from chicken, beef, pork or lamb, are ideal for sipping on their own especially when you do not not have much of an appetite. It's easily digestible, helps heal the lining of your gut and contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals.

If you'd like to make your own bone broths here is the slow cooker recipe I use.  For chicken broth, I save my roasted bones when I make baked chicken and chicken soup and use the slow cooker method but if you'd like the traditional stock pot method, Wellness Mama largely follows Sally Fallon's method from her amazing book, Nourishing Traditions. 

Thyme- The fragrant herb proves to be a powerful cough suppressant (as well as healer for bronchitis, upper respiratory infections, and whooping cough) largely due to the flavanoids found in the leaves which relax tracheal and ileal muscles (which are involved in coughing) and also reduce inflammation.  Add 2 teaspoons of crushed fresh leaves in 1 cup of boiling water, cover, and step for 10 minutes.  Strain out the leaves and sip away for almost instant relief.

Black Pepper- This kitchen spice staple is a natural cough remedy rooted in both New England folk medicine and Chinese Traditional Medicine.  Black pepper stimulates circulation and mucus flow making it easier to expel.  Either add a liberal amount to your homemade chicken soup or make a tea by adding 1 teaspoon of freshly ground black pepper and 1 tablespoon of honey to 1 cup of boiled water. Cover and steep for 15 minutes then strain and sip as needed.  This is a remedy that works for a wet, or mucous producing, cough rather than a dry cough.

Yogurt- Considering that 80% of our immunity is in the gut it makes sense to use high-quality foods naturally high in probiotics, the beneficial bacteria that help protect the body against harmful bacteria.  The tastiest and easiest to find fermented foods would be yogurt, sauerkraut, pickles, kimchi and kombucha.

Salt Water- Most of us have grown up being told to gargle with warm salt water and for good reason. Salt water soothes sore throats and keeps respiratory passages moist and free of invading pathogens. Gargle with 1/2 teaspoon of salt in a warm glass of water 4xs per day for sore throat relief and try a nasal saline spray for any nasal congestion.

Coconut oil- The oil that has been in the lime light a lot lately (read TWM's blog post on oil pulling for one of its many uses) helps with colds and flu.  It's an immune system strengthener due to various acids and lipids that carry antifungal, antibacterial, and antiviral properties.  Daily use is ideal, or at minimum, at the first sign of an illness to boost your body's defenses. The easiest way is to cook with it by substituting butter in your baking or other vegetable oils in your pan sauteing.  You can also add in a tablespoon of melted extra virgin, unrefined or raw coconut oil into your coffee or tea or go hardcore and eat it straight up.

As you can see some of our best cold and flu defenses when used properly can be home remedies found in our kitchens.  They are definitely the least expensive and if used regularly are a gentler and safer solution to eliminating viruses and may be effective enough to keep you out of the doctor's office and back to your regular life in no time.