When a cold strikes, how you care for yourself can make a significant difference in your recovery. Instead of rushing to take over-the-counter medications at the first sign of illness, consider a more holistic approach. Isolate yourself to avoid spreading the virus, rest in a quiet, well-ventilated space, and focus on simple yet effective methods to boost your immunity.
Eating smaller meals — just enough to feel 70-80 percent full — can help your digestive system rest and channel energy toward recovery. Stay hydrated and prioritize warmth to help your body fend off the virus.
Two key principles: Warmth and moderation
Staying warm is essential. Wear layers to protect your skin from drafts, and keep your abdomen cozy in particular. Many people have experienced catching a cold after their core temperature drops due to exposure, which weakens immunity and allows viruses to take hold.
Equally important is moderation in eating. Overeating can overburden the digestive system, reducing your body’s ability to fight off illness. Instead, focus on smaller, nutrient-rich meals.
Avoid over-the-counter medications for mild colds
Many cold medications, like those containing acetaminophen (commonly sold as Tylenol), provide only temporary symptom relief. These drugs can lower your fever, which might seem helpful, but they also suppress your body’s natural immune response. A fever is crucial in stimulating white blood cells, which help cleanse the blood and strengthen your immune system.
Using fever-reducing medications too early can interfere with the body’s natural healing processes, potentially worsening your condition over time. Instead, allow your body to benefit from the fever’s natural cleansing effects.
Natural ways to reduce a fever
Hydration and warmth are the best ways to bring down a fever naturally. Drinking warm fluids like plain water, light vegetable broth, or miso soup can help you sweat and cool down naturally. These options not only hydrate but also provide essential nutrients that support recovery.
Avoid eating heavy meals if you’re running a fever, as an overworked digestive system can hinder your recovery. Instead, aim to eat just enough to sustain yourself and allow your body to focus on fighting the illness.
The benefits of miso soup during a cold
Miso soup is a powerhouse of nutrients and an excellent choice when you’re under the weather.
Its ingredients — fermented soybeans, tofu, seaweed, scallions, and sometimes fresh fish — offer a range of health benefits:
- Miso: Contains nutrients and enzymes from fermented soybeans. Although cooking kills the live probiotics, the dead bacteria still nourish your gut’s natural microbiota.
- Tofu: Provides easily digestible protein.
- Seaweed: Supplies essential amino acids and trace minerals.
- Scallions: Their mild spiciness helps stimulate appetite and digestion.
- Fish: Offers complete proteins and omega-3 fatty acids, which help reduce inflammation and support overall health.
This combination makes miso soup a comforting and nutrient-packed option for cold recovery.
Encouraging natural sweating for fever relief
Sweating is one of the body’s most effective ways to regulate temperature and expel toxins. Methods to promote sweating include taking a warm bath, bundling up under a blanket, or doing light exercise to induce perspiration. Additionally, you can apply a warm towel to your forehead, chest, and lower back to improve circulation and encourage sweating.
However, be cautious when applying these methods. Use only water slightly warmer than room temperature to avoid rapid cooling, which could lead to complications like cramping or hypothermia. Never use ice-cold towels or alcohol rubs, as these can be harmful.
Another effective method is soaking your feet or taking a half-body bath in warm water. This helps distribute heat and improve blood circulation, making it easier for your body to sweat and recover.
By embracing natural remedies and respecting your body’s innate healing abilities, you can recover more effectively from a cold while boosting your overall immunity.
Translated by Eva
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