It’s the winter season and in case you didn’t know, there’s nothing more dreadful than suffering from the common cold. You’ll hear most people complaining about high fever, shivers, allergies, and more. And it’s safe to say that it’s an absolute bummer when the holiday season is fast approaching.
The first thing that most people run to are home remedies while others resort to visiting the doctor to try and fix that immune system. People talk about wholesome and comforting meals like chicken soup while others place heavy reliance on taking supplements in the hopes that they stay protected. Now the question is what really works and what doesn’t?
Research shows that not only lifestyle changes but also strict dietary changes (including "intermittent fasting" or shifting to ketogenic) can affect the way your immune system works. Below, we’re unraveling fact from fiction when it comes to home remedies. You might want to read on and save these useful expert tips for next time.
Supplements are certainly recommended when we’re deficient in some kind of mineral or vitamins that help our bodywork to the best of its ability. This often occurs when antibiotics are taken too frequently or when other medications disrupt the natural balance of the immune system. This is why cold-fighting foods don’t need to be added if your regular diet already features the right nutrients needed to fulfill the body’s demands.
The goal is a balanced diet for a healthy immune system. So there is no evidence that chicken broth or soup can make you a hero from zero but supplements can. As per a study carried out between 2016 and 2017, consuming vitamins such as A, D, C, E, B6, B12, zinc, copper, iron, selenium, and folic acid does wonders at reducing the frequency and duration of the common cold. And amongst those is garlic.
A smaller study shared how those taking garlic during the winter period for 12 weeks were less likely to contract the cold as compared to those without it. Interestingly, those taking vitamin C supplements also had milder colds than others which means less cough, sore throat, and runny nose. Another study suggests that maintaining optimal vitamin D3 level (along with other cofactors) can play an effective role against fighting viral infections.
So does this mean consuming jugs of orange juice should do the trick? Well, the evidence says no. There is no miracle in this delicious drink in terms of alleviating colds because the levels of vitamin C aren’t as much as seen in daily supplements.
Medical studies and experts also speak a lot about zinc and yes, it’s definitely a miracle supplement. As per research, taking daily zinc acetate lozenges shortens the duration of runny and blocked noses by nearly one-third. This also gives rise to 22% less sneezes and 50% less coughs. So you might want to have those instead of other commercially available honey and lemon lozenges that promise soothing relief.
Another major debate in people’s minds has to do with the idea of taking vitamins and minerals through a diet instead of supplements. That’s certainly true as mentioned above about balanced diets but studies did indicate that vitamin C in particular can be attained in adequate amounts via supplements.
It might not be the case for all like zinc where scientists proved that zinc acetate lozenges were far more effective than zinc in tablet form or having foods rich in zinc content. The former dissolves in the throat region giving at a slow pace and therefore helping in relief.
In addition to widely known remedies, traditional options like ginger tea, turmeric milk, and elderberry syrup are celebrated across cultures for their soothing and immune-boosting properties. Probiotics, found in fermented foods like yogurt or taken as supplements, also play a vital role in supporting gut health, which directly impacts overall immunity. Furthermore, lifestyle factors such as adequate sleep, regular exercise, and stress management are crucial in maintaining a strong immune system. However, moderation is key — overusing supplements like zinc, vitamin D3 or vitamin C can lead to side effects such as nausea or digestive issues. To ensure safety and effectiveness, especially for individuals with chronic conditions or those on medication, consulting a healthcare provider before starting any new supplements is highly recommended.
So the take-home message is glancing at evidence from the literature first before jumping on to trying all home remedies possible. Also, consistently focus on boosting your immune system with a balanced diet so that when it’s the cold season, the body is better equipped to fight viruses.
Image: DIW-Aigen
Read next: YouTube Accused of Silently Degrading User Experiences for Embedded Player Publishers
The first thing that most people run to are home remedies while others resort to visiting the doctor to try and fix that immune system. People talk about wholesome and comforting meals like chicken soup while others place heavy reliance on taking supplements in the hopes that they stay protected. Now the question is what really works and what doesn’t?
Research shows that not only lifestyle changes but also strict dietary changes (including "intermittent fasting" or shifting to ketogenic) can affect the way your immune system works. Below, we’re unraveling fact from fiction when it comes to home remedies. You might want to read on and save these useful expert tips for next time.
Supplements are certainly recommended when we’re deficient in some kind of mineral or vitamins that help our bodywork to the best of its ability. This often occurs when antibiotics are taken too frequently or when other medications disrupt the natural balance of the immune system. This is why cold-fighting foods don’t need to be added if your regular diet already features the right nutrients needed to fulfill the body’s demands.
The goal is a balanced diet for a healthy immune system. So there is no evidence that chicken broth or soup can make you a hero from zero but supplements can. As per a study carried out between 2016 and 2017, consuming vitamins such as A, D, C, E, B6, B12, zinc, copper, iron, selenium, and folic acid does wonders at reducing the frequency and duration of the common cold. And amongst those is garlic.
A smaller study shared how those taking garlic during the winter period for 12 weeks were less likely to contract the cold as compared to those without it. Interestingly, those taking vitamin C supplements also had milder colds than others which means less cough, sore throat, and runny nose. Another study suggests that maintaining optimal vitamin D3 level (along with other cofactors) can play an effective role against fighting viral infections.
So does this mean consuming jugs of orange juice should do the trick? Well, the evidence says no. There is no miracle in this delicious drink in terms of alleviating colds because the levels of vitamin C aren’t as much as seen in daily supplements.
Medical studies and experts also speak a lot about zinc and yes, it’s definitely a miracle supplement. As per research, taking daily zinc acetate lozenges shortens the duration of runny and blocked noses by nearly one-third. This also gives rise to 22% less sneezes and 50% less coughs. So you might want to have those instead of other commercially available honey and lemon lozenges that promise soothing relief.
Another major debate in people’s minds has to do with the idea of taking vitamins and minerals through a diet instead of supplements. That’s certainly true as mentioned above about balanced diets but studies did indicate that vitamin C in particular can be attained in adequate amounts via supplements.
It might not be the case for all like zinc where scientists proved that zinc acetate lozenges were far more effective than zinc in tablet form or having foods rich in zinc content. The former dissolves in the throat region giving at a slow pace and therefore helping in relief.
In addition to widely known remedies, traditional options like ginger tea, turmeric milk, and elderberry syrup are celebrated across cultures for their soothing and immune-boosting properties. Probiotics, found in fermented foods like yogurt or taken as supplements, also play a vital role in supporting gut health, which directly impacts overall immunity. Furthermore, lifestyle factors such as adequate sleep, regular exercise, and stress management are crucial in maintaining a strong immune system. However, moderation is key — overusing supplements like zinc, vitamin D3 or vitamin C can lead to side effects such as nausea or digestive issues. To ensure safety and effectiveness, especially for individuals with chronic conditions or those on medication, consulting a healthcare provider before starting any new supplements is highly recommended.
So the take-home message is glancing at evidence from the literature first before jumping on to trying all home remedies possible. Also, consistently focus on boosting your immune system with a balanced diet so that when it’s the cold season, the body is better equipped to fight viruses.
Read next: YouTube Accused of Silently Degrading User Experiences for Embedded Player Publishers
