You’re excited for vacation — bags packed with lightweight clothes, hats, sunglasses, sunscreen, toiletries and maybe one pair of shoes too many. In the rush to get out the door you might overpack, struggle to close your suitcase, then finally zip it up and breathe a sigh of relief.
One thing you probably didn’t plan for: getting sick. Nobody plans to be ill while traveling, but colds and other illnesses can strike at the worst times.
Getting sick when you least expect it
I didn’t expect to get sick after arriving in Thailand. I’d been healthy for years and felt invincible — until fatigue set in a few days after landing. A headache and scratchy throat followed. Instead of resting, I pushed through to avoid missing plans. The next morning I felt terrible, as if I’d been run over by a Muay Thai fighter.
Tips to bounce back from a cold quickly (anywhere in the world)
You may not have packed medicine, but there are simple, effective actions you can take right away to reduce symptoms and support your immune system.
Rest and stay put
This is the most important step, even if it’s the last thing you want to do on vacation. Rest lets your immune system focus energy on fighting the infection instead of keeping you active. Pushing through can prolong symptoms or let a mild cold develop into something more serious like bronchitis.
What to do? At the first sign of a cold, take a day to rest — stay in bed, avoid talking or exertion, and let your body recover.
Drink lots of water
Hydration helps thin mucus and supports overall recovery. When traveling abroad, stick to bottled water to avoid exposing your digestive system to unfamiliar microbes.
What to do? Drink several bottles of water each day to stay hydrated and help flush out toxins.
Gargle with warm salt water
Gargling warm salt water soothes a sore throat and reduces bacteria. It also helps clear post-nasal drip and eases throat irritation.
What to do? Dissolve 1–2 teaspoons of salt in a cup of warm bottled water and gargle for about a minute. Repeat several times a day.
Drink herbal tea
Herbal teas have long been used to support the immune system, reduce inflammation and soothe symptoms. Local pharmacies or markets often sell regional herbs you may not have tried — some can be surprisingly effective.
What to do? Try herbal teas such as green tea (anti-inflammatory), peppermint and licorice (soothes throat), elderberry (immune support), echinacea (immune stimulant), ginger (anti-inflammatory and aids digestion) or chamomile (relaxing and soothing).
Boost your herbal tea with honey and lemon
Adding lemon and honey enhances the benefits of tea. Lemon brings vitamin C and antimicrobial properties, while raw honey offers antibacterial and soothing effects.
What to do? Add about 1 tablespoon of fresh lemon juice and 1 teaspoon of raw honey to your tea. If available, manuka honey is prized for strong antibacterial properties.
Eat raw garlic
Raw garlic is a powerful natural remedy with antibacterial, antiviral and antifungal properties. It can help fight respiratory infections and some gut bugs, and it may act as a natural decongestant and expectorant.
What to do? Chew a fresh clove of garlic, or dice a clove, let it sit 10–15 minutes, then swallow with a spoonful of honey and a drink of water if the taste is too strong. If you have a sensitive stomach, take it after a meal.
Steer clear of sugar, caffeine and alcohol
Avoid foods and drinks that impair immune function. Sugar can suppress your immune response for hours after consumption; carbohydrates and refined starches convert to sugar in the body, so favor light, whole foods like vegetables, broths and soups. Caffeine and alcohol are dehydrating and can undermine recovery.
If you act quickly at the first signs of a cold, you’re more likely to stop it from worsening. Colds are much harder to treat once they’ve taken hold, so early rest and simple remedies can shorten the illness. I learned this firsthand — my cold in Thailand lasted longer because I delayed proper rest and care.
What are your favorite natural cold remedies that are easy to find while traveling? Share them in the comments below.
For more travel-health tips and whole-food advice, check out Roaming Free — A Whole Food Approach for Traveling the World Healthy, Happy and Gluten-Free.