Cold Handout

What Is A Cold?

Understanding Colds & Sinus Infections

Colds are viral sinus infections. Symptoms: runny nose, congestion, cough, sore throat, headache, ear popping/pain, swollen glands, nighttime cough.

Chest colds occur when drainage moves into the chest. May feel like pressure or difficulty taking a deep breath (but not true shortness of breath).

Bacterial infections are more likely if symptoms worsen after 10–14 days, or with structural issues (like polyps or deviated septum).

Antibiotics are usually not needed—even for mild bacterial sinusitis. Overuse weakens both your immune system and antibiotic effectiveness.

---

Key Remedies

1. Wet Sock Trick (Highly Recommended)

* Warm feet in hot water.

* Put on cotton socks soaked in cold water, then cover with wool socks.

* Sleep overnight (rewet for kids if needed).

* Helps with fever, cough, and congestion.

* Optional: Add Vicks, eucalyptus oil, or RC essential oil to the feet first.

2. Garlic & Bone Broth

* Use one bulb of garlic per pot of chicken or bone broth.

* Cook 20 minutes to release the spice.

* Eat the cloves (or blend into broth/rice).

* Garlic fights viruses, bacteria, and yeast.

3. Steam & Humidifier

* Steam shower or bowl of hot water with eucalyptus, tea tree oil, or Vick’s.

* Humidifier with ⅛–¼ cup hydrogen peroxide.

* Nebulizer with a dash of peroxide or a drop of iodine (breathe lightly, keep to sinuses).

---

Symptom Relief Options

Congestion & Fever: Wet sock trick, steam, saline spray or neti pot (add iodine/peroxide), short-term Afrin (≤3 nights if severe).

Cough/Chest Cold: Herbal Phytocillin (1 dropper 4x/day), NAC for mucus, tea with ginger/honey/cayenne/lemon, or “Rock & Rye” (adult option).

Earache: Warm onion in a sock against ear, or garlic/mullein oil drops.

Sore throat & mucus: Epsom salt + apple cider vinegar bath, tent towel over nose/mouth with steam.

---

Immune System Support

Probiotics: Triple dose for a few days, then daily.

Echinacea: Double dose up to 1 week (avoid with autoimmune conditions).

Vitamin C:1000 mg 2–3x/day (also reduces allergy symptoms).

Zinc lozenges Shorten colds, though may alter taste.

Elderberry & Astragalus: Anti-viral support.

Allergy Prevention:

* Natural D-Hist (quercetin + stinging nettle + vitamin C + zinc).

* Local raw honey daily (not for kids <1 year).

---

Essential Oils

Congestion/Cough Eucalyptus or RC (feet/chest).

Fever: Peppermint or Lavender (feet).

Immune support Thieves (feet or diffuser).

Allergies: Peppermint + Lavender + Lemon (capsules for adults).

Always dilute oils; avoid peppermint/Thieves on babies.

---

Onion Remedies

Steam: Boil chopped onions, inhale under towel.

Poultice: Sautéed onions in flannel over chest.

Onion honey Cover chopped onion with honey overnight, take spoonfuls as needed.

Onion & garlic soup: Traditional immune support.

---

Bronchitis Care

Phytocillin: 1 dropper 4–5x/day (works best early).

Cherry Bark Syrup or homemade tea + whiskey, honey, pineapple juice for cough.

NAC: 2 capsules 3–5x/day for sticky mucus.

Onion honey cough syrup as above.

Castor oil packs for chest support.

Steam with tea tree oil for relief.

---

Lifestyle & Prevention

* Sleep well, manage stress (yoga, tai chi, meditation, prayer).

* Eat real food: high in fruits/veggies, low in sugars, sodas, and processed foods.

* Practice gratitude and stress relief daily.

---

✅Most Important Takeaway: Focus on garlic broth, the wet sock trick, peroxide steam/nebs, and immune support rotation.

“Stimulate Your Immune System!.”

Pick which ones work well for you-sometimes it is best to rotate them.

• Probiotics- Get a good quality one and take 3-4 times the dosage for a few days and then take daily year round.

• Echinacea- Do double the dose for up to one week.  Do not take this one for an extended amount of time since it can elevate blood pressure and avoid in autoimmune disease.

• Emergen-C- Drink this in your water frequently when sick or Vitamin C up to 1000 mg 2-3 times per day.

• Zinc Lozenges- There is good science behind this one!  Fights off colds quickly (but has a tendency to make food taste bad when using.

• Elderberry syrup and astralgus have great anti-viral properties and worth alternating for prevention and using when sick.

• During ALLERGY SEASON: Vitamin C 1000mg 3 times a day can be helpful. I like Orthomolecular's Natural D Hist that has a combo of quercitin and stinging nettle.

• Pollen allergy: to prevent, eat a tablespoon of local raw honey every day year round (not under age 1).

• Prevention- Get good regular sleep, eat a healthy diet high in fruits and veggies, low in simple carbs like sodas, sugars, pastas, and avoid fast foods.  Stress relief is important-consider Yoga/Tai Chi/meditation/prayer.

• Essential Oils- The brand I use is Young Living (YL) but there are other great ones. Congestion/Cough- Eucalyptus or RC to feet and chest. Fever- Peppermint or Lavender to feet. Immune- Thieves to the feet or diffuse.  Allergies- Make capsules with Peppermint, Lavender, and Lemon -not all oils can be used internally. Oils should be diluted and avoid thieves and peppermint topically in babies

• When exposed to others in groups or exposed to someone with a cold or flu, irrigate your sinuses frequently after exposure and also rotate using XLear nasal spray to kill viruses.

• Most important for your health is to eat real food, avoid sugar, get plenty of sleep, manage your stress, and practice gratitude.

For more remedies check out my First Aid Kit!

Dr. Benton

Benton Integrative Medicine