The Common Cold: How I Managed My Recent one with Natural Remedies
In Sydney, once Summer holidays were over and students headed back to school, it wasn't long until my kids brought a common cold home. Something about us all being apart during the Summer and taking a break in the warm weather meant we were better rested and stronger, immune wise. Like post-covid lockdowns, as soon as the general population come back together and start mingling, the various illnesses start to circulate, especially at school. It's to be expected.
As a parent you think you can hold out and really you're just relying on your own reserves and immune strength, but when you're also tired from nursing sick kids, it eventually catches up with you.
I recently caught a cold and I needed to get well ASAP to get back to work. People often complain of the duration of common cold symptoms and how long it can take to truly feel well again.
Instead of simply waiting it out, I turned to what I know - a combination of natural and Traditional Chinese Medicine (TCM) strategies to help speed up my recovery. Here’s what worked for me:
1. Boosting Immunity with Zinc & Probiotics
Zinc is well-known for its role in immune function, and studies show that supplementing with zinc within 24 hours of common cold symptoms may reduce the duration and severity of illness. I made sure to take practitioner range supplements (I prefer the Bioceuticals brand) including high-quality zinc drops along with high potency probiotic powder sachets to support my gut health—an essential part of immune defence.
2. Using Chinese Herbal Medicine...lots of it!
In TCM, common colds are often treated by ‘releasing the exterior’—essentially encouraging sweating to expel pathogens. I took Chinese herbal formulas designed to promote sweating early on, which helped move the illness through my system more quickly.
The formulas I used had herbs such as Kudzu Root, Cinnamon, Peony Root, Licorice and Ginger. These herbs are part of a key formula in Traditional Chinese Medicine (TCM) and has been used for centuries in ancient China and Japan for its anti-cold, fever-reducing, pain-relieving, and decongestant properties (Kurokawa et al., 2002; Fujimoto & Tajima, 2003; Chang et al., 2012). It is also commonly used to treat allergic rhinitis (Yafune & Cyong, 2001).
Do you find if you're really congested you can't smell or taste anything?
In TCM we recognise that dampness, phlegm and congestion blocks the sensory input for taste and smell! Once the initial stage passed, I used other herbs to clear mucus congestion such as Platycodon Root and Tricosanthes, preventing the cold from settling deeper into my body. Their main functions are to resolve and transform phlegm, which is useful in dealing with a productive cough quickly.
3. Bone Broth for Strength and Gut Health
I relied on bone broth as my go-to nourishing food. Rich in amino acids, collagen, and minerals, it provided the necessary nutrients to support my immune system and gut health. Bone broth isn't just comforting, but are backed by science for their anti-inflammatory and mucus-thinning properties. In TCM we use Bone Broth to strengthen the Spleen and Stomach Qi (energy production and immune system foundations).
Easy to digest foods also play a part in making it easy for the body to absorb nutrients. Since digestion takes energy, I stuck to simple, nutrient-dense meals like chicken soups, and steamed vegetables. This ensured my body wasn’t using excess energy for digestion while still receiving the nutrients it needed.
4. Herbal Teas & Ginger for Warmth
I drank plenty of herbal teas for water intake, particularly those with fresh ginger. Ginger has antimicrobial properties and helps to warm the body, improve circulation, and ease congestion.
I prefer warm drinks to cold water and generally would recommend to my clients NOT to drink iced water during a common cold if possible. Unless they have a severe sore throat and then it becomes more soothing for pain reasons.
Other herbal teas that may help if you're feeling on the warmer side with fever is a high quality, loose leaf peppermint or spearmint tea. If you've got the chills though, try to source some dried ginger from Flannery's or a herbal apothecary such as Green Door Health.
5. Facial Acupuncture for Sinus Relief
My sinuses were heavily congested, causing facial pain and pressure. Facial acupuncture helped clear the nasal passages by stimulating circulation and reducing inflammation. Targeting acupoints like CO20, Yintang and Bi Tong on the face directly, helped relieve sinus congestion, allowing me to breathe more easily and reduce sinus related headaches.
6. Resting & Not Overexerting Myself
One of the biggest mistakes people make is pushing through illness. I made sure to rest, allowing my body to use its energy to fight off the cold instead of expending it elsewhere. Sleep and downtime are crucial for immune function and faster recovery.
7. Thyme Tea recipe for Coughing
I often send clients this Thyme tea recipe if they're really struggling with the coughing or it lingers a long time after first getting sick. Thyme (like Garlic) is a wonder herb with anti-inflammatory, anti-viral, anti-bacterial, anti-fungal, and anti-septic actions! This recipe just uses fresh Thyme from your garden or the grocers with other ingredients you're likely to have at home. You can grab the recipe here.
Additional Tips for a Common Cold Recovery
- Hydration: Staying well-hydrated helped thin mucus and kept my throat from becoming too dry. Electrolytes can help enhance plain water. It ensures a thorough clean out of your cells on a microscopic level and therefore, proper hydration.
- Vitamin C: While it may not prevent colds, vitamin C can slightly reduce their duration. I incorporated citrus fruits and bell peppers into my diet. Zinc and Vitamin C and D together is a great combo as well.
- Steam Inhalation: Inhaling steam with essential oils like eucalyptus or peppermint may help open your airways and clear congestion.
- Honey for Cough Relief: A natural cough suppressant, honey helped soothe irritation and improve sleep.This approach helped me move through my cold faster and with less discomfort.
Where should I start?
Are you feeling under the weather?? Consider combining these simple home strategies with rest and hydration to support your recovery.
If you're interested in accessing some of the Chinese Herbal Medicine options for initial, acute stage or ongoing symptoms that seem like they'll never end, you can reach out via the contact page and we can start a conversation about what you want to achieve. Do you need help to get through a current cold? Or do you need Immune system support to build up the strength of your immunity again? Let me know and we can begin the process of getting you well again.
