As we look around campus recently, there have been a lot of students absent from classes and activities due to illness spreading. With packed lecture halls, shared dorm spaces, and high stress levels, it’s no surprise that sickness spreads quickly here. While over-the-counter medications can help manage symptoms, there are many natural remedies for prevention and relief.
Natural wellness practices aren’t new; they’ve been around for centuries, and they can be an easy and effective way to support your health, ease symptoms, and keep your body strong. According to Dr. Emily Sanders, a naturopathic physician, more people are seeking out natural solutions, especially younger generations who want to take a more active role in their health.
The best way to prevent illness is by keeping your immune system strong. One of the most popular natural remedies these days is elderberry. A study published in Advances in Integrative Medicine in 2020 found that elderberry extract can help reduce the severity and duration of colds and flu. It’s a great way to give your immune system a little boost, and it’s easy to add to your daily routine. Supplemental elderberry can be found in pill capsules as well as syrups.
Vitamin C and zinc are also crucial for a healthy immune system, and they’re pretty easy to find in foods. Citrus fruits, bell peppers, and leafy greens are packed with vitamin C, while zinc can be found in foods like pumpkin seeds, nuts, and beans. Garlic and ginger are also great options for supporting immunity. Both have antiviral and antibacterial properties that help fight off infections, and they’re easy to add to your meals or drink in tea.
When you do catch a cold or start feeling under the weather, there are some natural remedies that can help you feel better and recover faster. Saltwater gargles are a simple but effective way to soothe a sore throat and kill off bacteria, and it’s something you can do a few times a day. Honey and lemon tea is another great, soothing remedy. A 2020 study in BMJ Evidence-Based Medicine found that honey works better than some over-the-counter cough syrups in soothing your throat and easing coughs.
Aside from these remedies, staying relaxed and getting enough sleep can help prevent illness. Stress and lack of sleep make it harder for your body to fight off infections. Magnesium, found in foods like spinach, almonds, and avocado, helps manage stress and promotes better sleep. Drinking chamomile or valerian root tea before bed can also help you relax and get a good night’s sleep. These herbs have been used for centuries to promote relaxation, and in a 2019 clinical trial in Phytomedicine, found that valerian root helps improve sleep quality in people who struggle with insomnia.
If you’ve been feeling stressed or overwhelmed lately, just taking a few minutes to step outside and get some fresh air can do wonders. Sunlight helps regulate your body’s internal clock and boosts your vitamin D levels, which is important for your immune system.
While these natural remedies can be really helpful, it’s important to remember they should supplement, not replace, professional medical care. If you’re feeling seriously sick or your symptoms aren’t getting better, it’s always a good idea to see a doctor. But incorporating these simple, natural remedies into your routine can be a great way to keep your immune system strong and your body in good shape this semester. By taking small steps to care for yourself naturally, you’ll be better prepared to stay healthy, even when sickness is going around!
