Home Remedies for Chills: What Helps?

Table of Contents

Understanding Chills and Their Causes

Chills are often described as a feeling of coldness accompanied by shivering, sometimes even when the surrounding temperature is normal. They can be caused by a variety of factors, including fever, infections, exposure to cold environments, or underlying health conditions such as the flu or cold. Chills can also accompany fatigue or body aches and are often a sign that the immune system is actively fighting off illness. While medication may be necessary in some cases, many natural home remedies can effectively alleviate chills and promote comfort and recovery.

1. Warm Herbal Teas

Ginger Tea

Ginger has natural warming and anti-inflammatory properties that can help regulate body temperature and fight infections. Boil fresh ginger slices in water for 10 minutes, strain, and add honey and lemon for a soothing tea that warms from the inside.

Cinnamon Tea

Cinnamon stimulates circulation and improves warmth in the body. A cinnamon stick simmered in water with a touch of honey creates a comforting drink that can reduce chills, especially when related to cold or flu symptoms.

Chamomile or Peppermint Tea

Chamomile and peppermint teas can also ease stress and support relaxation. When your body is tense or anxious, you may feel colder, and these calming teas can ease both the mind and body, contributing to warmth and recovery.

2. Warm Compresses and Heating Pads

Applying a warm compress or heating pad to areas like the lower back, abdomen, or feet can help reduce chills and body tension. The warmth stimulates blood flow and calms the nervous system. Be careful to use a moderate temperature and never apply heat directly to the skin without a cloth barrier to prevent burns.

3. Layering Clothes and Blankets

Wearing multiple layers of clothing and using extra blankets can help trap body heat and reduce shivering. Choose natural fabrics like cotton or wool that provide insulation and comfort. Keeping your feet and head warm is particularly important, as much body heat is lost through these areas.

4. Epsom Salt Baths

Taking a warm bath with Epsom salts can help relax muscles, increase circulation, and relieve chills. Epsom salts contain magnesium, which may assist with muscle aches and tension that often accompany chills. Add a few drops of essential oils like eucalyptus or lavender for added benefits and soothing aromas.

5. Stay Hydrated

Chills often occur with fever or infections, which can lead to dehydration. Drinking plenty of fluids—especially warm ones like herbal teas, broths, or warm water with lemon—helps regulate body temperature and supports immune function. Hydration also aids the body in flushing out toxins and maintaining energy levels.

6. Nutrient-Rich Soups and Broths

Homemade chicken broth, bone broth, or vegetable soup can provide warmth, hydration, and essential nutrients that help the body recover. These foods are easy to digest and supply minerals, protein, and antioxidants needed to fight infections and boost energy.

7. Essential Oils for Chills

Eucalyptus Oil

Eucalyptus oil helps clear respiratory passages and provides a warming sensation. Add a few drops to a bowl of hot water and inhale the steam, or use a diffuser to spread the oil’s vapor throughout the room.

Peppermint Oil

Although cooling to the skin, peppermint oil helps regulate body temperature and relieve headaches or tension that can accompany chills. It can be diluted with a carrier oil and massaged onto the back of the neck or feet.

Ginger or Clove Oil

These warming oils can be added to a carrier oil and massaged into the skin to help boost circulation and provide a gentle heating effect that combats chills.

8. Honey and Lemon

A classic home remedy for flu-like symptoms, honey and lemon mixed in warm water can ease throat discomfort, hydrate the body, and provide mild antimicrobial effects. The warmth of the drink also helps soothe the body and reduce chills.

9. Spices That Generate Heat

Certain spices naturally increase body warmth. Adding cayenne pepper, turmeric, or black pepper to your meals can stimulate metabolism and promote internal heat. Turmeric also has anti-inflammatory and immune-boosting properties, making it useful in fighting off the root causes of chills.

10. Get Adequate Rest

Rest is essential when dealing with chills caused by infections or illness. The body needs energy to fight off bacteria or viruses, and sleep provides the time for the immune system to function at its best. Create a cozy, sleeping environment and avoid overexertion until you recover.

11. Manage Stress

Stress weakens the immune system and can exacerbate the feeling of chills, especially if triggered by anxiety or hormonal changes. Engage in relaxation techniques like deep breathing, meditation, journaling, or listening to calming music to support recovery. A calm mind allows the body to focus its energy on healing.

12. Apple Cider Vinegar

Apple cider vinegar may help balance the body’s pH levels and improve circulation. Mix a tablespoon in a glass of warm water with honey and drink it once or twice a day. This remedy is also believed to support the immune system and reduce the duration of cold-related symptoms. Additionally, it can help with digestion, which often becomes sluggish during illness.

13. Garlic

Garlic is a natural antibiotic and immune booster that can help combat infections causing chills. It can be eaten raw, added to warm meals, or steeped in hot water with honey to make a warming tea. Its allicin content helps fight bacteria and viruses, making it a powerful ally during cold or flu seasons.

14. Avoid Cold Drinks and Raw Foods

While dealing with chills, it’s best to avoid cold beverages, ice water, or raw foods like salads. These can lower internal body temperature and aggravate chills. Stick to warm, cooked meals and beverages until your body temperature stabilizes. Opting for warm smoothies, porridges, or lightly steamed vegetables helps nourish the body without cooling it down.

15. Humidify the Air

Dry indoor air during colder months can irritate the respiratory tract and worsen symptoms like chills. Using a humidifier helps maintain optimal air moisture, making breathing easier and keeping the body warmer. Add essential oils to the humidifier for combined benefits, such as lavender for relaxation or eucalyptus for respiratory support.

16. Gentle Movement and Stretching

While rest is vital, some light movement can help improve circulation and generate warmth. Gentle yoga, slow stretching, or short walks around the house may reduce muscle stiffness and boost body temperature. However, avoid intense workouts, which can strain the body while it is already fighting an infection.

17. Herbal Steam Inhalation

Steam inhalation not only helps with respiratory symptoms but also warms the body from within. Boil water and pour it into a bowl, then add herbs such as thyme, oregano, or mint. Place a towel over your head and inhale the steam deeply for 10–15 minutes. This method relieves nasal congestion, calms the body, and reduces the sensation of chills.

18. Warm Foot Soaks

Soaking your feet in warm water stimulates circulation and provides rapid relief from chills. You can add Epsom salt, ginger powder, or a few drops of warming essential oils to the water. This remedy is especially helpful before bedtime to improve sleep and relax the body.

19. Keep the Environment Warm

Ensure your room is adequately heated and free from drafts. Use curtains to retain warmth and avoid sleeping near windows during colder seasons. You can also place hot water bottles in your bed to create a warm, comforting environment that helps fight chills through the night.

When to Seek Medical Attention

While home remedies are effective for mild cases of chills, it’s important to seek medical advice if the chills are persistent, severe, or accompanied by high fever, confusion, chest pain, or other worrying symptoms. Chills can sometimes indicate a more serious underlying condition such as pneumonia, sepsis, or urinary tract infections.

Conclusion

Chills are the body’s natural response to various health challenges, and they often signal the onset of fever or illness. Fortunately, many natural remedies can provide relief and support the body’s healing process. From warm teas and soothing baths to immune-boosting foods and essential oils, home treatments for chills can be both effective and comforting. However, always listen to your body and consult a healthcare professional if symptoms worsen or persist. By combining rest, warmth, hydration, and natural therapies, you can manage chills effectively and support overall wellness.