“In Their Expert Opinion” features three bloggers who bring special expertise on living a natural lifestyle to The Clear Conscience Blog. Each month, we’ll share tips and advice on how to live a little greener from a few of our favorite experts.

By Lori Popkewitz Alper, GroovyGreenLivin.com

Colds and flu run rampant this time of year. Noses are dripping, throats are hurting and coughs and sneezes can be heard in homes around the world. Thankfully there are a few simple tips that will ease your symptoms and help strengthen your immune system the natural way.

Drink water and lots of it
We’ve all heard you can flush a cold out of your system, but in reality you can’t. However, drinking plenty of water, juice, clear broth or warm lemon water with honey does help to loosen congestion and prevent dehydration.

Gargle with salt water
A sore throat is a pretty common symptom when a cold sets in. Studies have found that gargling with salt water helps with the pain of a sore throat and also helps to loosen and wash away thick mucus.  A study by the American Journal of Preventative Medicine found people that gargled with warm salt water three times a day were less likely to get sick during cold season. Dissolve 1/4 to 1/2 teaspoon salt in an 8-ounce glass of warm water and start gargling!

Chicken soup
There is no medical evidence out there proving that chicken soup cures a cold, but many people swear by it once a cold hits. If nothing else, a warm bowl of chicken soup can help fight dehydration that can occur when you have a cold. It is also thought to act as an anti-inflammatory and help reduce the amount of mucus from the cold. A big pot of chicken soup is good for the soul and a cold.

Raw garlic
Garlic is known as a natural antibiotic. It has a cold-fighting compound called allicin, which is found in raw, crushed garlic.  Garlic is also known to be antiviral, antibacterial, and antifungal. To help with a cold, garlic should be eaten raw, chopped or crushed.  Once it’s cooked it loses its antibacterial properties (keep in mind there are plenty of other good qualities for cooked garlic). Raw garlic can also be taken as a pill.

Sleep and rest
This one always works for me. Feeling sick may be a sign that your body needs rest.  Studies have found that sleep deprivation can make you more susceptible to colds and other ailments. When you aren’t feeling well listen to your body and take it easy. It will allow your body to heal and return to tip top health.

Check out J.R. Watkins Naturals selection of natural remedies for coughs and colds.

Here’s to a healthy winter and spring!

These tips are only meant as suggestions. Please seek medical attention if symptoms persist.

Disclosure: The bloggers featured in the Clear Conscience Blog “In Their Expert Opinion” series have received product samples and compensation from Watkins, Inc.