Colds and flu in autumn: what salt can do, and what it can't

In autumn and winter almost everyone catches at least one cold. At this time many people look for natural help, and salt is one of the oldest home remedies. In this article we summarise what really helps with respiratory infections, what saltwater nasal rinsing can do, and where salt therapy fits in.

Cold or flu?

Common cold: starts gradually, with a runny nose, scratchy throat and sneezing, and a mild fever or none at all. It usually clears up within a week.

Flu (influenza): starts suddenly, with a high fever, muscle aches, headache, severe exhaustion and a dry cough. Its complications (such as pneumonia) can be dangerous for older people, young children and people with chronic illnesses.

Both are caused by viruses, so antibiotics do not work on them. Antibiotics are only needed if a bacterial complication develops, and that is for the doctor to decide. If your doctor prescribes antibiotics, take the full course as directed.

What really helps?

• Rest and plenty of fluids.
• Fever reducers and painkillers as needed, on the advice of a pharmacist or doctor.
• Saltwater nasal rinsing or a saline nasal spray: helps keep the nose clear and can reduce congestion.
• Warm tea with honey for a scratchy throat (without honey for children under one).
• Staying at home: so others do not catch it.

Saltwater nasal rinsing: how to do it right

Saltwater nasal rinsing is one of the best-documented salt-based methods. It washes mucus, viruses and pollen out of the nose.

• Use a ready-made salt mix from the pharmacy or a saline solution that is isotonic (the same salt content as body fluids) or slightly hypertonic. Do not experiment with the proportions at home.
• Use boiled water cooled to lukewarm, or sterile water, never tap water straight from the tap.
• Always clean and dry the nasal rinse bottle after use.
• For small children, a saline nasal spray or drops and a nasal aspirator are recommended.

Supporting the immune system

Rather than a powerful "miracle cure", the immune system is best supported by the basics:

• enough sleep,
• a diet rich in vegetables and fruit,
• regular exercise outdoors,
• frequent, thorough handwashing,
• avoiding smoking,
• the recommended vaccinations: the flu vaccine is one of the most effective protections, especially over 60, with chronic illness and during pregnancy.

Salt therapy during a cold?

Do not go to a salt room during an acute infection or fever: you need rest, and in a shared space you could infect others. Do not use a home salt generator when you have a fever either.

After recovery, or before infection season, many people like to use a salt climate because they find it pleasant and refreshing. However, there is no reliable evidence that salt therapy prevents colds or flu or "armours" the immune system. Nor is it true that a salt climate disinfects the air in your home. If you enjoy it, use it as a complement, but it does not replace the basics above.

When to see a doctor

• if the fever lasts more than 3 days, or comes back after improving,
• if breathing difficulty or chest pain occurs,
• if ear pain or severe facial pain develops (possible signs of an ear or sinus infection),
• sooner for babies, older people and the chronically ill.

If the cough lingers, also read our article on bronchitis.

This article is for general information only and does not replace medical diagnosis or treatment. AREC salt generators are not medical devices.