5 Ayurvedic Remedies for the Common Cold: Preparations Used for Thousands of Years

Winter is the time of year when we most often fall ill. Colds, flu, sore throats, sinus infections, and coughs become part of everyday life. During this period, the immune system is under particular strain—especially if we are going through a stressful phase of life.

Sometimes it’s a demanding job, an emotionally challenging relationship, or simply the inability to stop and take a breath. Then the body does what the mind resists—it brings us to a halt. It sends us back to bed, into silence, into the pause we truly need.

Rest is the most important remedy during this time, and below I share several ancient natural preparations that Ayurveda recommends for colds and similar conditions.

1. Gargling turmeric and salt for a sore throat

This helps soothe irritation and reduce inflammation. Turmeric has anti-inflammatory properties, while salt draws out mucus and cleanses the throat.
Preparation:
250 ml (1 cup) warm water
• ½ teaspoon turmeric
• ½ teaspoon sea salt

• 250 ml (1 cup) warm water
• ½ teaspoon turmeric
• ½ teaspoon sea salt

Take a small sip, gargle for as long as you can, then spit it out. Continue until all the water is used. Repeat several times a day.

Ayurvedic tip: This practice is especially suitable for kapha and vata doshas. For kapha, salt and turmeric thin mucus, reduce heaviness, and clear the throat. For vata, the warm water and anti-inflammatory effects of turmeric soothe dryness, irritation, and scratchiness in the throat. It is also beneficial for pitta dosha, but with a milder concentration of turmeric and water that is not too hot.

2. Ginger, lemon, and honey tea for all types of colds

Ginger, lemon, and honey tea strengthens the immune system, warms the body, and helps with coughs, sore throats, and colds. It has anti-inflammatory and antibacterial effects and supports the body’s natural cleansing processes.

Preparation:

• 250 ml (1 cup) boiling water
• 1–2 cm fresh grated ginger
• 1 teaspoon honey and a little lemon juice, added once the tea has slightly cooled (not into boiling liquid)

Ayurvedic tip: This tea is especially good for vata and kapha doshas, as it provides warmth and helps dissolve mucus—qualities that suit these doshas well. Pitta dosha can also drink this tea, but in moderation and with a smaller amount of ginger.

3. Cumin, fennel, and coriander tea for detox and digestive support

This tea quickly relieves heaviness in the stomach and is an excellent digestive tonic made from just three whole spices (not ground).

Preparation:

• 250 ml (1 cup) boiling water
• 1 tablespoon of a mixture of cumin, fennel, and coriander seeds

Simmer the seeds over low heat for about 10 minutes, then strain and drink warm throughout the day.

Ayurvedic tip: This tea is suitable for all three doshas because it is gentle, balancing, and kind to the digestive system. It warms vata, calms bloating, and stimulates digestion. It cools pitta and reduces inflammation, while helping kapha stimulate its slower metabolism.

4. Nasya therapy for sinuses, headaches, and mental fog

In nasya therapy, medicinal nasya oil—and sometimes ghee—is applied into the nose. These completely natural substances help clear accumulated heaviness and mucus, reduce stress and mental tension, and relieve stagnation in the head and neck area.

Nasya drops can be purchased in specialized Ayurvedic shops (my recommendation is Planet Ayurveda), but the most complete effect is achieved when the treatment is performed by a trained therapist. The treatment itself lasts about half an hour, and its beneficial effects are often felt quite quickly.

If you would like to experience professionally guided nasya therapy, you can do so at Ponte Porton, where it is performed in accordance with Ayurvedic tradition.

5. Warm oil for natural support of breathing and the nervous system

Warm oil has a grounding, calming, and deeply nourishing effect—especially during times of exhaustion, stress, or lowered immunity. This simple Ayurvedic practice helps relax the body, open the airways, and soothe the nervous system.

Choose the oil according to your dosha:

• Warm sesame oil – for calming and stability (vata and kapha)
• Coconut oil at room temperature – for cooling and soothing (pitta)
• Warm carrier oil with added eucalyptus essential oil – for easier breathing (all doshas)

This small evening ritual brings a sense of safety, warmth, and deep regeneration.

Ayurveda reminds us: healing comes when we live in rhythm with nature

When we approach a cold the Ayurvedic way, we don’t treat just the throat, nose, or cough—we support the entire organism in returning to balance. Through warm drinks, steam, oils, and simple evening rituals, we reconnect with the body’s inner wisdom, which naturally moves toward healing.

If you have a cold, slow down. Choose warm food, rest, and early sleep. Let warmth become your therapy.

These small rituals not only help the body recover but also return you to the rhythm of the season. Winter is an invitation to slow down and align with it. When we do, healing happens slowly, naturally, and deeply—just as Ayurveda teaches.