This post will show all the best home remedies for chest congestion that are natural for cold and FLU season.
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Have you ever felt a tickle in your throat or caught yourself saying AAACHOO!
I know the feeling, the first thing you say to yourself is…uh oh, I hope I’m not getting sick!
As a registered nurse working with the public, I’m bound to encounter all the germs that come with working with illness all day.
The natural remedies discussed have helped me tremendously throughout the years, so hopefully, they will benefit you too!
Let’s kick these cold symptoms to the curb fast with home remedies for chest congestion that are all-natural!
Choosing to do natural remedies can be very cost-effective and might have little or no side effects compared to medication.
First, we have to make sure we start with prevention and make it our priority this cold and FLU season.
Home remedies for chest congestion: Prevention
There are many disease preventatives, but below are some important ones you can start doing today.
“An ounce of prevention is worth a pound of cure.”
-Benjamin Franklin
- Get enough rest & Sleep ( At least 8-10 hours a night)
- Wash your hands more, Touch you’re faceless
- Distance yourself from the sick.
- Eat more healthy foods & Avoid all processed foods
- Decrease stressors & increase positive thinking
- Stay active & start exercising more
Home remedies for chest
Congestion & Runny nose
Some natural remedies can do multiple jobs! Keep in mind that some of these natural remedies are interchangeable and will help you relieve various cold symptoms.
Eucalyptus oil
This type of natural remedy can be inhaled through the vapor to aid congestion. Studies have shown that Eucalyptus has anti-inflammatory and decongestion properties.
Cineol is the main property of eucalyptus, which gives its mint smell and power to clear up nasal congestion issues.
Blue Gum & Blue Mallee Eucalyptus have the highest levels of Cineol since they contain 60-85 percent of Cineol. Always be cautious when using this type of oil since it’s not recommended for children and pregnant women.
Sleeping position (Upright)
Sleeping in the upright position or sleeping with a wedge pillow can decrease the dreaded nasal pressure you feel with congestion.
According to SleepFoundation.org, the HealthSmart Premium Foam Bed Wedge is the best pillow to help reduce congestion and sinus pressure. This specific wedge pillow is created with high-quality foam and materials that repel liquid/stains.
Saline Spray
When you congested, the natural nasal spray is a great alternative to medicated nasal spray. According to the Baylor College of Medicine, saline solutions contain salt that can prevent bacteria and decrease nasal swelling. You can check out their natural Saline Irrigation Formula on their site or try a homeopathic product.
A product named Natures Rite Congestion Relief spray has natural ingredients that include Yarrow, Elder Flower, Aloe Vera, Calendula, and Grapefruit Seed Extract.
Warm compress
Using a cloth soaked in warm water can be placed on your nose/cheek area to create a warm compress. Warm compress helps relax tissue and should be applied for no more than 20 minutes at a time. Always be cautious with heat as you can burn your skin easily.
Nasal Massage
You can release your own sinus by giving yourself a face massage. You will be surprised how this natural remedy will quickly decrease the pressure you feel in your sinuses.
A massage video made by Rachel Richard is a great example of how to give yourself a nasal massage. Give it a try, why not!
Hot bath steam
Steam from a warm bath can help as a natural remedy for congestion or runny nose. A humidifier can help relieve sinus pressure as we. Steam is used to help with cold symptoms in general.
TIP: By adding Epson salts or essential oils to a warm bath, you will find yourself getting much-needed rest as the aroma of this type of bath will be very relaxing.
Spicy food
Eating foods that have capsaicin as their active ingredient can help clear up sinuses. An article by UCLA states that cayenne peppers have this active compound, which helps improve congestion and air circulation.
Other foods high in capsicum:
Tabasco peppers
Green peppers
Red chili peppers
Home remedies for cold: Cough & Sore throat
Humidifier
According to Medical News Today, humidifiers bring moisture into the air and helps improve irritation in the throat. Gargle Saltwater
Saltwater can be very effective in treating bacteria that can be lingering in your throat and mouth. Healthline states that research shows that salt blocks bad pathogens by releasing water out of tissues. Not only is it effective, but it can also cost you $0 to do because you might be carrying salt in your pantry right now.
Honey
Yummy honey is not only delicious but a very effective cough suppressant. According to the Mayo Clinic, studies show that honey works to decrease coughing, and needs to be only used with children who are over 1 year old (because of the risk of botulism).
TIP: Simply using honey on its own or paired with warm water and lemon is a natural way to relieve cough and sore throat.
Tea
Honey can go hand-in-hand with tea making when it comes to using it to relieve a cough or sore throat. There are many types of teas that help keep your sore throat and cough under control.
Home remedies for cold: Tea Recipe
Ingredients:
2 cups of water
1 Lemon
1 Tsp Turmeric powder
Ginger Root (cut up to about 1 tsp)
2 Cracks of pepper
1 Cinnamon stick
1 Tsp Honey
Directions:
- 1Cut up the lemon in half. 1 part of the lemon is squeezed into 2 cups of water. The other half is cut into 2 and placed in the water whole.
- Place all other ingredients in the water, except for honey.
- Bring to a boil then simmer for 10 minutes, then strain
- After straining into a cup, add honey & enjoy
Home remedies for cold: Fatigue
Golden root Tea (Rhodiola Herb)
This herb is originally from Asia and Europe, you can ingest it through tea or a supplement to help alleviate fatigue. According to Healthline, studies have shown individuals receiving golden root showed a reduction in fatigue levels.
Ginseng Tea
Originating from traditional Chinese medicine, scientific studies have shown ginseng to be effective in reducing fatigue. The Mayo Clinic completed a study giving ginseng capsules to cancer patients which resulted in decreasing their fatigue by 20-points out of a 100-point system used.
When trying different herbs for tea or supplements, always talk to your doctor first if you’re pregnant, taking medications, or have certain health conditions.
Healthy Diet
Eating nutritious whole foods, eliminating processed food, and processed sugars can also help with fatigue. A great tip mentioned by the Cleveland Clinic states, try to eat more fiber-rich foods, and pair high-protein foods with healthy carbohydrates to help your body conserve more energy.
Hydration
Fight fatigue by drinking enough water throughout the day and taking drinks like coffee in moderation. The amount of water we consume affects the way we feel, especially when we are feeling a cold coming on.
TIP: Carrying a water bottle throughout the day is a great way to stay hydrated when you’re feeling fatigued. For more hydration tips check out my post: 10 simple ways to improve your health & wellness while working full-time.
Goodnights Sleep & power naps
Getting a good night’s sleep is a natural preventative that helps you from getting a cold, but if you are already sick, sleeping poorly can affect your energy levels. Not getting enough sleep or failing to take naps can slowly decrease your immune system.
The Sleep Foundation states you are more likely to fight fatigue, colds, and flu when you get high-quality sleep. So go ahead, do yourself a favor, and take a power nap when you can. Make it a priority to get a good night’s rest to help you fight fatigue, colds & the Flu this winter.
Home remedies for cold: Recap
- Eucalyptus oil-infused vapor
- Saline Spray
- Sleeping (Upright)
- Apply warm compress
- Use a Humidifier
- Drink Tea
- Take a hot bath
- Gargle salt water
- Eat honey or use it in drinks
- Give yourself a nasal massage
- Sleep well
- Eat Spicy foods
- Keep Hydrated
Now tell me! Have you used any of these home remedies for chest congestion to help control your symptoms? Tell me about it! Leave a comment or questions below.
References:
https://aromaticingredients.com.au/blogs/news/your-essential-guide-to-eucalyptus-oil https://pubmed.ncbi.nlm.nih.gov/20359267/ https://www.marshfieldclinic.org/sports-wrap/ice-or-heat https://www.cushelle.com/hygiene-and-care/household-remedies/5-family-home-remedies-for-a-runny-nose/
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