Overcoming a Cold! Cold Remedies Beyond Medication - 3 Surprising Home Remedies Backed by Science

Overcoming a Cold! Cold Remedies Beyond Medication - 3 Surprising Home Remedies Backed by Science

When I wake up in the morning, my throat feels scratchy. By the afternoon, my nose won't stop running, and by night, I can't sleep because of a cough. For such "usual colds," even before heading to the pharmacy, we've been using home remedies like warm drinks, honey, and nasal rinses.

However, just because a method has been used for a long time doesn't necessarily mean it's scientifically effective. Conversely, some traditional remedies are being supported by research to show certain effects.

The Washington Post, based on doctors and research reviews, highlighted three remedies: honey, saline nasal irrigation, and zinc. None of these are "magic cures" that will instantly heal a cold. They are realistic options that may alleviate symptoms or, in some cases, shorten the duration of symptoms.


Is there a "cure" for the common cold in the first place?

Most symptoms commonly referred to as a cold are caused by multiple viruses, including rhinoviruses. Because there are many potential causative viruses, there is no single remedy that cures all colds. Antibiotics work on bacteria, so they are ineffective against the usual viral cold.

In most cases, recovery occurs over time due to the body's immune response. The goal of self-care is to ease symptoms like cough, sore throat, and nasal congestion during this time, making it easier to maintain sleep and hydration. Not confusing "curing" with "reducing discomfort" is the first step in properly evaluating home remedies.


1. Honey—Possibly reducing cough frequency and nighttime discomfort

Honey has a high viscosity, which can coat the throat's mucous membranes and ease irritation. It's particularly easy to try for dry coughs or throat pain caused by coughing. A Cochrane review of multiple pediatric studies indicated that honey might reduce cough symptoms and nighttime sleep disturbances compared to doing nothing or using a placebo. However, the number of studies and observation periods are limited, and the same effect is not guaranteed for all ages and symptoms.

For home use, a realistic method is to take about a teaspoon directly or add it to a warm drink. Those with a strong nighttime cough might try it before bed to reduce throat irritation and make it easier to sleep. However, drinks that are too hot can irritate the throat, so ensure they are at a comfortable temperature.

The most important caution is to never give honey to infants under one year old. Honey may contain spores that cause infant botulism. It should also be avoided in heated dishes or sweets. Additionally, because it contains a lot of sugar, those managing their diet due to diabetes should be mindful of the amount.


2. Saline Nasal Irrigation—Not "disinfecting" the nose, but physically washing it out

Nasal irrigation or saline sprays dilute thick nasal mucus and physically wash out irritants from the nasal cavity. While it may not completely relieve nasal congestion, it can ease dryness and irritation, and reduce discomfort from postnasal drip that causes cough or throat discomfort.

A review of studies on acute upper respiratory infections suggests it may improve nasal symptoms. However, the study scale is small, and there is uncertainty about the magnitude of the effect. In other words, it's worth trying, but it's not a method that works dramatically for everyone.

An absolute must is ensuring "water safety." Do not use tap water directly in nasal irrigation devices. Even water safe to drink can, when entering through the nose, rarely cause serious infections from microorganisms like amoebas. Use commercial rinsing solutions, distilled or sterilized water, or water that has been boiled and cooled sufficiently. Also, wash and dry the equipment thoroughly after use.

If the concentration is incorrect, it can cause intense pain in the nose, so for first-timers, commercially available sprays or rinsing solutions with adjusted concentrations are easier to handle. People with ear diseases, those who have had nasal surgery, or those with compromised immune systems should consult a medical professional before starting on their own.


3. Zinc—Not a "preventive medicine," but may shorten the duration after onset

Zinc is a trace element necessary for immune function and metabolism, found in meat, seafood, and other foods. As a cold remedy, lozenges or supplements that dissolve in the mouth have been studied.

A 2024 Cochrane review reported that while zinc is unlikely to prevent colds, using it after onset may shorten the duration of symptoms by an average of about two days. However, the type, amount, and method of zinc used vary by study, and the certainty of the results is not high. Side effects include taste disturbances, nausea, and stomach discomfort.

A particularly important caution is that the amount sometimes used in studies, around 80 milligrams per day, far exceeds typical daily intake levels. The tolerable upper intake level for adults in the U.S. is 40 milligrams per day, and taking high doses for extended periods can lead to copper deficiency and other issues. Do not attempt to replicate the dosages used in cold studies with over-the-counter supplements. Those on medication, pregnant or breastfeeding, or with chronic conditions should consult a doctor or pharmacist.

Additionally, nasal products containing zinc have been linked to olfactory disorders. Even when trying zinc, it is important to consult experts about oral products rather than nasal ones, and to use them as early as possible after onset, and only for a short period.


On social media and in comments, "household staples" emerge one after another

The original article received 105 comments, and according to a summary of the published page, reactions were divided into three main categories.

The first is support for "family-inherited staples" like chicken soup, honey, and lemon. Some even suggested adding bourbon. However, alcohol can degrade sleep quality, promote dehydration, and interact with medications, so it is not recommended for therapeutic purposes.

The second is a practical response of using zinc or nasal irrigation devices "immediately when symptoms appear." While some people feel they work, others find it difficult to continue due to taste, stomach discomfort, or the hassle of nasal irrigation.

The third is voices advocating for herbs or unique combinations. While these anecdotes can be useful as life wisdom, "what worked for me" does not prove "effective for everyone." If symptoms naturally subside, it might feel like anything worked. It's important to separate online popularity from effects confirmed in comparative trials.


Ultimately, the top priority should be sleep, hydration, and nutrition

While there is some evidence for each of the three methods, the foundation is adequate rest, hydration, and meals that are easy to eat. Home remedies are not replacements for basics but aids to make maintaining them easier.

Hydration maintains nasal and throat secretions, and warm soups or drinks are easy to consume. When appetite is low, rather than focusing on perfect nutritional balance, choose foods that can be eaten in small amounts. Trying to continue work or chores "as usual" can cut into rest, making recovery more difficult.


Signs that should not be dismissed as "just a cold"

Symptoms similar to a cold could also indicate influenza, COVID-19, pneumonia, asthma, and more. If you experience difficulty breathing, chest pain, inability to hydrate, confusion, persistent high fever, worsening after initial improvement, or symptoms not improving after 10 days, consult a healthcare provider. Infants, the elderly, pregnant women, those with compromised immune systems, and individuals with underlying conditions should seek advice at an earlier stage.

Honey, nasal irrigation, and zinc. While all are familiar, familiarity does not equate to unconditional safety. Knowing the correct methods and limitations, and avoiding dangerous self-treatment, are conditions for utilizing traditional wisdom as modern self-care.

※This article provides general health information and is not a substitute for individual diagnosis or treatment.


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