When the cold season strikes, reaching for a soothing cup of tea can be more than just a comforting ritual.
Certain teas have natural properties that help alleviate cold symptoms like coughs, sore throats, and sinus infections.
In this guide, I’ll tell you all about the seven most effective teas for treating colds. I have also included a recipe for the ultimate cold relief tea at the end of the article!
Peppermint Tea
Peppermint tea is a popular choice for soothing cold symptoms due to its menthol content, which acts as a natural decongestant and helps alleviate sinus and respiratory issues.
Its antimicrobial properties also make it effective in fighting pathogens that cause colds.
How it Helps:
- Sinus Relief: Peppermint tea can provide significant relief for sinus congestion. The vapor from hot peppermint tea helps to open the nasal passages, while the menthol improves airflow and helps relieve sinus pressure.
- Cough Suppression: Drinking peppermint tea can help soothe the throat and act as an expectorant, facilitating the coughing up of mucus, which clears the airways and eases the cough.
How to Best Use Peppermint Tea for Cold Relief:
- Brewing Method: Steep freshly crushed peppermint leaves or a peppermint tea bag in boiling water for about 5-10 minutes to extract the essential oils effectively. Covering the cup while it steeps will trap more of the beneficial oils in the water.
- Inhalation Benefit: To maximize relief, inhale the steam while the tea is hot. This can help alleviate nasal congestion and respiratory symptoms more quickly.
- Frequency of Consumption: Drinking 2-3 cups of peppermint tea throughout the day can help maintain its therapeutic effects for longer periods.
Ginger Tea
Ginger tea, made from the fresh or dried root of the ginger plant, is a potent herbal remedy widely used for its anti-inflammatory and antioxidant properties.
It is particularly effective in treating cold symptoms such as sore throats and nausea.
How it Helps:
- Sore Throat Relief: Ginger’s anti-inflammatory properties make it an excellent remedy for soothing sore throats. It helps reduce swelling and pain, providing comfort during a cold.
- Nausea Reduction: Ginger is renowned for its effectiveness in treating nausea and upset stomach, symptoms often associated with flu and colds.
How to Best Use Ginger Tea for Cold Relief:
- Brewing Method: To make ginger tea, slice fresh ginger root thinly or use about a teaspoon of dried ginger per cup of boiling water. Steep the ginger for 5-10 minutes, depending on the desired strength. Adding a little lemon juice and honey can enhance the tea’s flavor and add additional vitamin C and antibacterial properties.
- Inhalation Benefit: Breathing in the steam from ginger tea can also help clear nasal passages and sinuses, contributing to relief from congestion.
- Frequency of Consumption: Drinking ginger tea 2-3 times a day can help alleviate cold symptoms effectively throughout the duration of the illness.
Chamomile Tea
Chamomile tea is a gentle herbal remedy famous for its calming effects. It is also highly effective in managing cold symptoms, particularly soothing sore throats and aiding in restful sleep, which is essential for recovery.
How it Helps:
- Sore Throat Relief: The anti-inflammatory properties of chamomile help to reduce swelling and pain in the throat, providing soothing relief that is welcome during a bout of the common cold.
- Sleep Enhancement: Chamomile is well-known for its sedative effects, which can help improve sleep quality when you’re sick. Good rest is crucial for the body to recover from illness.
How to Best Use Chamomile Tea for Cold Relief:
- Brewing Method: Steep dried chamomile flowers or a chamomile tea bag in hot water for about 5 minutes. The tea should be covered while steeping to retain the essential oils in the water.
- Enhancing Effects: Adding honey, which has antimicrobial properties, can enhance the soothing effect on the throat. A squeeze of lemon adds a vitamin C boost and can make the tea more palatable.
- Frequency of Consumption: Drinking chamomile tea several times throughout the day and especially before bedtime can help alleviate symptoms and promote a restful night’s sleep, accelerating the healing process.
Licorice Root Tea
Licorice root tea is a powerful herbal remedy with a rich history of use in both Eastern and Western medicine.
It is particularly valued for its antiviral and mucolytic properties, making it an excellent choice for treating cold symptoms such as coughs and sore throats.
How it Helps:
- Cough Relief: Licorice root acts as an expectorant, helping to loosen and expel mucus from the respiratory tract. This action helps alleviate coughing and congestion associated with colds.
- Soothing Sore Throats: The soothing properties of licorice root can calm the mucous membranes around the throat, offering relief from pain and irritation.
How to Best Use Licorice Root Tea for Cold Relief:
- Brewing Method: To make licorice root tea, steep about one teaspoon of the dried root in boiling water for 10-15 minutes. This longer steeping time allows the water to extract a higher concentration of the beneficial glycyrrhizic acid.
- Considerations: While licorice root is effective, it should be used cautiously. Consuming high amounts or drinking licorice tea over a prolonged period can lead to side effects like increased blood pressure or lowered potassium levels.
- Frequency of Consumption: It’s recommended to drink licorice root tea 2-3 times a day during the course of a cold, but not for more than a week continuously without consulting a healthcare provider.
Echinacea Tea
Echinacea tea is well-known for its immune-boosting properties and is commonly used to prevent or treat colds.
Its effectiveness stems from its ability to stimulate the immune system and reduce inflammation, which can help reduce the severity and duration of cold symptoms.
How it Helps:
- Immune Support: Echinacea can increase the number of white blood cells and stimulate other immune cells, enhancing the body’s ability to fight pathogens like the common cold virus.
- Reducing Cold Duration: Regular consumption of echinacea tea at the onset of cold symptoms can help reduce the duration of the cold, helping you to recover quicker.
How to Best Use Echinacea Tea for Cold Relief:
- Brewing Method: Brew echinacea tea by steeping a teabag or a teaspoon of dried echinacea herb in hot water for 10-15 minutes. This allows sufficient time for the water to extract the active ingredients.
- When to Drink: For best results, start drinking echinacea tea at the first sign of cold symptoms. Continue consuming 2-3 cups daily throughout the duration of the cold to help support the immune system.
- Combination with Other Remedies: Echinacea tea can be combined with other herbal teas like ginger or mint to enhance flavor and therapeutic effects, particularly for soothing sore throats and relieving congestion.
Elderberry Tea
Elderberry tea, made from the dried berries of the elder tree, is highly regarded for its potent antiviral properties and immune-enhancing effects.
This makes it a popular choice during the cold and flu season, as it can help reduce symptoms and duration of colds.
How it Helps:
- Reduction of Cold Symptoms: Elderberry has been shown to significantly reduce the severity and length of cold symptoms, helping individuals recover faster.
- Enhancement of Immune Response: The high antioxidant content in elderberries helps increase the production of cytokines, which are key regulators of the immune response, thereby enhancing the body’s ability to fight infections.
How to Best Use Elderberry Tea for Cold Relief:
- Brewing Method: To prepare elderberry tea, steep a tablespoon of dried elderberries in hot water for about 15 minutes. Strain the berries and serve the tea hot. You can add honey or lemon for additional flavor and soothing properties.
- Optimal Consumption: Begin drinking elderberry tea at the first sign of cold symptoms. Continue enjoying 2-3 cups daily until symptoms resolve.
- Precautions: While elderberry is generally safe for most people, it’s important to use cooked or commercial preparations of elderberries, as raw elderberries can contain compounds that are toxic if not properly prepared.
Green Tea
Green tea is a staple in health circles, widely acclaimed for its broad range of benefits, from enhancing mental alertness to boosting metabolic rate.
In the context of colds, green tea’s powerful antioxidant and antimicrobial properties make it an excellent choice for supporting immune health and alleviating symptoms of colds and flu.
How it Helps:
- Immune System Support: The antioxidants in green tea enhance the body’s immune response, helping to ward off colds and reduce the severity of symptoms.
- Soothing Sore Throats: The anti-inflammatory properties of green tea can help soothe a sore throat and reduce irritation, providing comfort during a cold.
How to Best Use Green Tea for Cold Relief:
- Brewing Method: Steep green tea leaves or a tea bag in hot water for about 2-3 minutes. Avoid over-steeping to prevent the tea from becoming bitter, which can also irritate a sore throat.
- Optimal Consumption: Drinking 2-3 cups of green tea per day during a cold can help maximize its immune-boosting benefits and provide symptomatic relief.
- Enhancing Effects: Adding a slice of lemon to green tea not only improves its flavor but also provides an additional boost of vitamin C, which is crucial for immune support.
Recipe for the Ultimate Colds Relief Tea Blend
Combining the therapeutic properties of several powerful herbs, this Ultimate Colds Relief Tea Blend offers a potent natural remedy to help alleviate symptoms of the common cold.
Ingredients Needed:
- 1 teaspoon dried peppermint leaves
- 1 teaspoon dried echinacea leaves
- 1/2 teaspoon dried ginger pieces
- 1/2 teaspoon dried elderberry
- 1/2 teaspoon licorice root
- Optional: honey or lemon for taste
Equipment Needed:
- Kettle or pot for boiling water
- Tea infuser or strainer
- Mug or heatproof glass
Preparation Steps
- Boil Water: Begin by bringing a pot of water to a rolling boil.
- Combine Herbs: While the water is heating, mix together the peppermint, echinacea, ginger, elderberry, and licorice root in a tea infuser or directly in a teapot.
- Steep the Tea: Once the water has boiled, pour it over the herbs and allow the blend to steep for 8-10 minutes. This longer steeping time allows the full medicinal qualities of the herbs to infuse into the water.
- Strain and Serve: Remove the tea infuser or strain the tea through a fine mesh into a mug. Ensure all solid particles are removed.
- Add Flavor Enhancers: If desired, add a spoonful of honey for sweetness, which also offers additional throat-soothing properties, or a squeeze of lemon for a vitamin C boost and added flavor.
This Ultimate Colds Relief Tea Blend is your go-to drink when you feel the first signs of a cold. It helps to alleviate the symptoms and also provides a comforting warmth and hydration, essential for recovery.
Enjoy this tea 2-3 times a day as needed to help manage your cold symptoms effectively.
