How to Treat a Cold Naturally: 9 Remedies That Work

You've done everything to boost your immunity this winter—drinking extra water, getting plenty of sleep, and even taking immune-boosting vitamins. But despite your best efforts, you've caught a cold. Coughing, sneezing, watery eyes, fatigue, and a pounding headache—you've got it all. Meanwhile, your to-do list is a mile long, and you have no time to waste. You can generally expect your cold to last for about a week. While there's no cure for the common cold, there are plenty of ways to ease your symptoms and feel better faster.

So why isn't there a cure yet? There isn't a cure for the common cold because hundreds of viruses cause it. It's nearly impossible for scientists to create a cure that covers all of them. Since bacteria don't cause a cold, antibiotics will not help either. So, our only option is to let a cold run its course. Fortunately, most colds follow a very predictable pattern, and you can treat a cold in a number of ways.

A cold is an infection of the upper respiratory tract. Because there are over 200 viruses responsible for colds, not every one is the same. Still, a typical cold progresses through four distinct stages. Understanding these stages helps anticipate symptoms and manage them effectively for a smoother recovery.

Stage 1: Incubation — This is the period after exposure to the virus but before symptoms appear. It lasts 1–3 days as the virus multiplies in your body.

Stage 2: Early Onset of Symptoms —Symptoms such as a sore throat, mild fatigue, and sneezing begin. You might also feel a slight tickle in your throat or nasal congestion.

Stage 3: Peak Symptoms— Symptoms intensify, including coughing, runny or stuffy nose, fatigue, body aches, and sometimes a mild fever. This stage usually lasts 2–3 days.

Stage 4: Recovery— Symptoms start to ease, and energy gradually returns. Coughing or nasal congestion may linger for a week or two as your body fully heals.

Now that we've covered the basics of your cold, let's get to what is most important: feeling better!

Getting enough sleep and rest is one of the simplest and most effective ways to treat a cold. Sleep gives your body time to repair and strengthen your immune system, helping you fight off the virus more effectively. Resting throughout the day conserves your energy and prevents you from overexerting yourself, which can prolong your symptoms. Listen to your body—if you're tired, it's a sign that you must slow down and prioritize recovery.

Staying hydrated is as important as getting enough sleep when you have a cold. Warm drinks like herbal tea or broth can be especially soothing for a sore throat while also keeping you hydrated. Mom's chicken noodle soup may have been delicious, but let's be honest—it was never just about comfort food. Homemade soup was mom's tried-and-true remedy for your cold. Warm fluids help thin mucus, making it easier to clear congestion and prevent dehydration, which can make you feel even worse. Aim to drink plenty of water and some warm broth and tea throughout the day to help your body heal faster and stay energized.

Tea will keep you hydrated, but we thought it deserved its own category. It can contain many fantastic ingredients to help treat a cold, such as echinacea, cinnamon, elderberries, lemon, ginger, and chamomile. These herbal teas can boost the immune system, soothe a sore throat, reduce inflammation, ease congestion, and calm a cough. Many of these ingredients have antimicrobial properties and reduce phlegm and respiratory discomfort. Add some honey to your tea to coat your throat for instant comfort.

When you need to treat a cold, the right foods can make a big difference in how you feel and recover. Citrus fruits like oranges and lemons are packed with vitamin C to boost your immune system, while garlic offers powerful antiviral and antibacterial properties. Ginger and turmeric are excellent for reducing inflammation and soothing symptoms like sore throats or nasal congestion. Probiotic-rich foods like yogurt can support gut health , which is key to overall immunity. Don't forget leafy greens and berries, which are full of vitamins and antioxidants to help your body heal faster and stay strong.

Incorporating natural decongestants can be a game changer when you're battling a stuffy nose or sinus pressure from a cold. Steam inhalation with eucalyptus or peppermint oil can make it easier to breathe. A steamy shower can loosen mucus and open your airways. Saline nasal sprays or rinses are another great option to flush out irritants and moisturize your nasal passages. Unlike over-the-counter decongestants, these methods are gentle with no side effects, making them safe to use throughout the day. Including these natural remedies in your routine can provide instant relief when sick.

Gargling with salt water is another easy and effective remedy for battling a cold. The salt reduces swelling and irritation in your throat while helping wash away mucus and bacteria. It's a quick trick that soothes discomfort and keeps your throat feeling clean and refreshed. Mix half a teaspoon of salt into a cup of warm water and stir until the salt dissolves. Gargle for about 15-30 seconds a few times a day—it's simple, natural, and it really works!

Fresh air can be surprisingly beneficial when you have a cold. It helps improve circulation and oxygen levels, giving you a slight energy boost and supporting your body's healing process. Getting fresh air also removes stuffy indoor air, reducing exposure to allergens or irritants that could worsen symptoms. A short walk or even opening a window can help you feel more refreshed, clear your mind, and ease congestion as you breathe in cooler, cleaner air.

Supporting your body with the right vitamins during a cold can make a real difference in your recovery time. Vitamin C is a well-known immune booster that can help reduce the duration and severity of cold symptoms. Vitamin D plays a crucial role in immune function, especially during winter months when sun exposure is limited. Zinc lozenges taken at the first sign of symptoms may help shorten your cold. B vitamins support energy production when you're feeling run down. Remember to consult with your healthcare provider about the right supplements for you, as everyone's needs are different.

Perhaps the most important remedy is simply listening to what your body needs. If you're exhausted, rest instead of pushing through. If certain foods make you feel worse, avoid them temporarily. Your body has an incredible ability to heal itself when given the right support. Pay attention to which remedies make you feel better and lean into those. Sometimes the best medicine is giving yourself permission to slow down and focus on recovery without guilt.

Although we can't whip up your mom's chicken noodle soup, we can offer the best wellness support during sick season. As a Knew Health Member, you can access free 24/7 telemedicine consultations, making it easy to get expert guidance without leaving your home. If you do find yourself at an in-person doctor visit, remember to present yourself as a "self-pay" patient to get the lowest cost possible for your visit. Take advantage of discounted supplements through our online dispensary to support your recovery and strengthen your immune system. With these and other wellness resources at your fingertips, you're never alone in your journey to health and healing.

There are many effective ways to take care of yourself when you've been struck with a cold, but it's important to recognize when professional care is needed. If your symptoms persist, worsen, or include high fever, difficulty breathing, or severe pain, don't wait to seek medical advice.

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information will be used at your own risk based on your judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.