7 Natural Ways to Prevent and Fight Off a Cold

7 Natural Ways to Prevent and Fight Off a Cold
During the winter months, your tendency to spend more time indoors, combined with the cool, dark external environment, can lead to an accumulation of earth and water elements in your body. In practical terms, this accumulation may look like:

  • Fatigue
  • Depression
  • Weight gain
  • Colds
  • Flus
By integrating the following Ayurvedic practices into your winter routine, you can stave off the flurry of winter’s maladies while remaining healthy and vibrant all season long.

Use a Neti Pot

The neti pot has a long history of use in the Ayurvedic tradition. It is a method of nasal irrigation that thins mucous and cleans out the sinuses. It also improves the function of the cilia (the hair-like structures on the inside of the nose), helping them to more efficiently filter bacteria and other irritants.

To use a neti pot, simply fill the pot with pure, warm water and approximately 1/2 teaspoon of sea salt. While leaning over a sink, insert the spout into your left nostril and lean your head to the right. Keep your chin tucked slightly into your chest. Breath through your mouth and allow the salt water to flow out the right nostril for about 20 seconds. Repeat on the opposite side. Follow the neti cleanse with some Ayurnas oil to rehydrate the nasal tissues.

The ideal time to perform a neti cleanse is after you wake up. In the morning hours, the Kapha dosha tends to run high, contributing to sluggishness and congestion. Using the neti pot in the morning can:

  • Balance Kapha energies
  • Clear congestion
  • Help you breathe more easily

Eat Fermented Foods

In many cultures around the world, fermented foods are served with each meal. Not only do fermented foods add taste, but they may also form the foundation for proper digestion and immunity.

Fermented foods are full of probiotics, which have been found to increase your body’s ability to fight off infections. Studies have found that the health of your immune system is tied to your microbiome (the collection of bacteria found in your gut), confirming what Ayurveda has known for centuries: the strength of your agni (digestive fire) determines your level of health.

You can bolster your agni and your immunity by including a few tablespoons of raw fermented foods with every meal. Try adding:

  • Sauerkraut
  • Kefir
  • Fermented vegetables
  • Lassi
These and other cultured foods can increase the variety of healthy bacterial cultures in your micobiome. A healthy mircobiome equates to strong agni, and as the old Ayurvedic proverb goes, “A strong agni can turn poison into nectar.” Viruses beware!

Drink Ginger Tea

Ginger has always played a vital role in the Ayurvedic tradition. From increasing agni and digestive power to decreasing stomach ailments and joint pain, ginger has long been touted as a powerhouse of health benefits. Fresh ginger tea integrates all of ginger’s benefits with the addition of hot fluids. The combination is warming and soothing.

Ginger’s warmth counteracts the coolness of the earth element (known to increase during winter months), while its spiciness thins mucous and helps alleviate congestion. In addition, fresh ginger has recently been found to have anti-viral activity. Try slicing fresh ginger into thin strips and steeping in hot water. Strain the ginger and enjoy sipping fresh ginger tea throughout the day.


Some researchers have theorized that light exercise can raise the body’s temperature and help combat bacteria. In addition, sweat itself may contain potent germ-fighting agents. Breaking a light sweat can also help clear the excess Kapha that may rise in tandem with a cold. The heavy, dull, and lethargic energy of excess kapha can be dissolved through movement. While you will want to refrain from heavy exercise when you are fighting off a cold, light exercise can be just what the naturopath ordered.

Turn Up the Heat

Another way to reduce the earth and water elements that tend to increase when the sniffles set in is to enjoy a dry sauna. The warmth of the sauna raises body temperature to an even greater degree than exercise, while the dry heat helps dissipate excess moisture. Not only can a sauna session help mitigate cold symptoms, it may actually prevent a cold in the first place. A group of Australian researchers found that regularly sitting in a sauna helped to prevent common colds.

Reduce Sugar Consumption

White blood cells are the body’s first line of defense when viruses or bacteria invade. These cells envelop unwanted intruders and destroy them. In order for white blood cells to do their job, they need vitamin C. Most people have heard that taking vitamin C when you have a cold is good for you. While this is true, it is important to also that reduce sugar intake.

Glucose, the simplest form of sugar, is structurally similar to vitamin C and can be absorbed by white blood cells instead of vitamin C. Since glucose does not fuel the white blood cells, these cells lose their ability to perform effectively. In other words, your immune system’s ability to do its job decreases concurrently with sugar intake. When you are beginning to feel a little under the weather, skip the dessert and get some extra rest instead.

Diffuse Warm, Grounding Essential Oils

Using nature’s gifts to heal and balance the body is a fundamental premise of Ayurveda. Diffusing or topically applying essential oils makes full use of nature’s gifts. To purify the environment, try diffusing tea tree or peppermint oil. To open the sinuses, try using eucalyptus by diffusing or applying a small amount to the nostrils. For clearing congestion in the lungs, mix a few drops of cinnamon oil into a tablespoon of almond oil and apply to chest and sternum. Not only will this open your lungs and clear congestion, but it will also smell amazing.

Sniffles and sneezes are a part of life, but they do not have to turn into full-blown colds. By following the Ayurvedic lifestyle, you can expect to stay healthy all year long. When you bring greater awareness to your body, listen to its cues, and take preventive measures, you will find that health is your constant companion.

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