Natural Health: I can't shake off my summer holiday cold — what can I do?

Plus: natural ways of dealing with tech neck

"Several natural remedies, nourishing foods, and simple methods can be used to help shake off your lingering cold and bolster your immune system."

I picked up a heavy cold while on holidays abroad and am finding it difficult to shake off. I seem to spend half the day blowing my nose. What would you suggest?

How frustrating to bring home an unwanted souvenir from your holiday. Several natural remedies, nourishing foods, and simple methods can be used to help shake off your lingering cold and bolster your immune system.

You are probably familiar with lemon-honey drinks for treating colds and flu. You can supercharge this simple brew by adding extra kitchen herbs and spices, such as ginger root, which is naturally anti-inflammatory and has warming properties. Thyme (fresh or dried) can help ease coughs and decongest the chest, while a pinch of cayenne can relieve nasal congestion and support immune function.

Antioxidant-rich elderberries (Sambucus nigra) are another effective botanical remedy for coughs and colds that overstay their welcome. Sambucol offers an excellent range of elderberry supplements, including syrup, capsules, pastilles, effervescent tablets, and even delicious gummies. Available in health stores or online, Sambucol products range from €9.95 to €21.20.

Get additional immune benefits from your food by adding fresh garlic (chop or crush the garlic and leave it to sit for five to 10 minutes, as it’s believed to help release its active constituents). Garlic is often referred to as nature’s antibiotic. Vitamin C is another immune-boosting nutrient that can be easily obtained through your diet. Include plenty of citrus fruits, kiwi, orange, and red capsicum, as well as berries. A daily teaspoon of medicinal manuka honey can also help support recovery, or raw local honey can be used as an alternative.

Steam inhalation can work wonders to unblock your nasal passages and help relieve pressure in your sinuses. Add a drop or two of essential oil (thyme, eucalyptus, tea tree, peppermint, or lavender) to a bowl of hot water. Cover your head with a towel, and inhale the steam as deeply as you can for five to 10 minutes.

As obvious as it seems, getting plenty of rest and sleep is crucial — even a daily power nap can help your immune system recharge. Stress hormones have the opposite effect, depressing immune function. Try to keep stress (both physical and mental) to a minimum.

My neck often gets stiff and sore when I’m at work. I spend a lot of time on my laptop, which is probably the root cause. What can I take to ease the pain?

Neck pain and stiffness are common issues, as many of us spend longer hours using laptops and other digital devices for work and leisure. Extended use of laptops, phones, and tablets can lead to a combination of poor posture and reduced movement. The position of the screen can contribute to a build-up of tension in the neck and shoulder area.

The first step is to check your posture and take regular breaks to stop, move around, and change your focus. You could set yourself a timer for every 30-45 minutes. If getting up and moving around isn’t an option, try a shoulder shrug, a neck roll, or turn your head slowly from side to side. If possible, stack your laptop on a pile of books or use a laptop stand to ensure your screen is at eye level. This will also help reduce neck strain.

Another effective way to increase circulation and ease muscle tension is to apply a capsaicin or cayenne-based balm or heat rub to the neck and shoulders. This can often be easier than using a heated wheat pack or warm towel. Massaging in any topical treatment will help bring relief.

Boswellia is a useful natural supplement for pain relief. Studies show that it is effective at 100mg (up to three times daily) for mild to moderate pain, or 300mg (again, up to three times daily) for the relief of stronger pain.

Consider booking regular therapeutic massage, osteopathic treatment, or acupuncture to help release chronic muscle tension and rebalance your body.

NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.