Cold and flu season is here and we all know the symptoms can be miserable. Coughing, sneezing, runny noses, high temperatures, aches and exhaustion are no fun. To help alleviate your symptoms and get you feeling better, Dr. Suhyun An, an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine, shares tips for natural remedies.

5 Natural Cold and Flu Remedies

Vitamin C

Some studies indicate that vitamin C can shorten the lifespan of a cold and boost your immune system. “The best way to get it is through your diet; the fresher the food, the better,” Dr. An says. “Oranges, limes, lemons, grapefruits, leafy greens, and bell peppers are all good sources of vitamin C. Be careful with supplements because they can lead to upset stomach and kidney stones.”

Honey

Honey has natural antiviral and antimicrobial properties. “Drinking honey in tea with lemon can ease sore throat pain,” Dr. An says. “Research suggests that honey is an effective cough suppressant, too. Honey often contains Clostridium bacteria, so never give honey to a child younger than one because infants’ immune systems aren’t able to fight them off.”

Chicken Soup

 This popular cold and flu remedy helps because hot liquids reduce mucus buildup and keep you hydrated. “Chicken soup, in particular, has anti-inflammatory properties, which help reduce a cold’s unpleasant side effects,” Dr. An says. “Keep some in the freezer or even canned for flu season. It’s quick to prepare that way and soothing to eat.”

Aromas

“When you have congestion from the flu, applying camphor or menthol salve around your nose can help break up mucus,” Dr. An says. “Aromatherapy oils, such as peppermint and eucalyptus, can have a similar effect. Also, vapor rub can reduce cold symptoms, especially in children older than two years. It helps open air passages to combat congestion, reduce coughing, and improve sleep. It’s a good alternative to over-the-counter cold medicines in young children because of unwanted side effects.”

Probiotics

These are friendly bacteria and yeast found in the body, some foods, and supplements. “They can help keep your gut and immune system healthy, and they may reduce your chance of getting sick with an upper respiratory infection,” Dr. An says. “For a delicious and nutritious source of helpful bacteria, include probiotic yogurt in your diet. Colds and the flu are threats to us every year, but they don’t have to get us down for long. Natural home remedies can reduce symptoms so you can be more comfortable and get the rest you need to get better faster.”

“If you still have symptoms after 7 to 10 days, be sure to make an appointment with your doctor,” adds Dr. Suhyun An. “If any of your symptoms include difficulty breathing, a rapid heartbeat, or feeling faint, or if you experience other severe symptoms like a high fever, seek immediate medical assistance.”

Dr. Suhyun An is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.

Lizzy Sherman is an award-winning digital content writer/editor. She has been a featured guest speaker at Cal State University Northridge, Digital LA and The National Association of Audience Marketing Professionals. When she's not writing, Lizzy enjoys yoga and playing guitar. Follow her on Instagram: @zillizy