My Natural Cold Remedies

Cold season is here! Ugh. And we are right in the thick of it. One of my little ones has a cough that wakes us all up at night, and the other has had a runny nose since the beginning of time (or at least that’s how it feels). So, I am stocking our medicine cabinet (and fridge) with my natural cold remedies!

Obviously, having a sick kid is wearisome. You just want to wrap them up in your arms and make them feel better. And you need to give yourself an extra, extra dose of patience because sometimes those same sweet, tired sick kids turn into whiny, cranky ones. And usually, a sick kid means a day home from work, or a day that is completely unproductive if you are already working at home. And while this isn’t the main concern, it adds to some of the stress of an already stressful situation. So, the best thing to do is to try to prevent a cold from happening and then minimize the length of time your littles are coughing and sneezing.

The one thing that is worse than sick kids, is trying to care for sick kids when you are also sick. So, while my little ones won’t get anywhere near these, I have a few natural cold remedies to help prevent me from getting sick, a few that help alleviate the symptoms once they are already here, and a few that help shorten the length of the cold or flu.

So, hit up your spice rack and mix up a few of these natural cold remedies to stave off those colds and flus!

Start Early

If you’re like me, the sound of one little sniffle sends shivers down your spine. You know you most of us (and that means you and me) will eventually get at least a mild flu or cold, and most kids will get over eight colds a year. Yikes! But, there are a handful of things that you can do to boost your immune systems to prevent those colds. Start early by making sure you have these natural cold remedies on hand before anyone gets sick. And by early, I think next year I will have this all by September (well, I say that now…)

If your kids are already sick, take a look at my post on “surviving a sick day when you work from home.”

If a lot of rest, a healthy diet and a bit of exercise don’t stave off your cold or flu, I’ve put together a list of my natural cold remedies to help you and yours stay healthier this year. From my house to yours, in hopes that it will help eliminate some of the sniffles, coughs, scratchy throats and looooong days.

Natural Cold Remedies:

Salt Water Gargle

This is about as old school as it gets and is often my first line of defense against a sore throat (certainly quicker and easier than my homemade cough syrup). The heat soothes the throat while the salt helps reduce swelling and pain. Just dissolve a bit of salt in a cup of warm water and gargle a few times a day.

Lemon

Lemon is a natural antiseptic and full of vitamin C. It helps break up mucus and kills bacteria and viruses. Lemon water is my first round of defense all year long, and should be yours if it isn’t already. The year that I started drinking lemon water first thing every morning, I didn’t get sick once. It was before kids, so I was getting plenty of sleep (those were the days…) but I do think that the lemon water certainly helped.

Hot lemon water is also very soothing to a sore throat, especially with a little honey. Which brings me to…

Raw Honey

Honey is like nature’s little cold and flu miracle. It is antiviral, antibacterial and anti-inflammatory. The anti-inflammation properties will help soothe a sore throat, and has been found to be more effective than over-the-counter medicine.

When my little one is really coughing or is complaining about his sore throat, I give him plain honey on a spoon, just like cough syrup.  I prefer a honey, lemon, ginger tea (or cayenne, turmeric, ACV) – really the whole kitchen sink of natural cold remedies in hot water. Be sure to let the water cool a little before adding the honey because you are using raw honey and don’t want to heat out the benefits.

Be sure to use raw honey (it looks a little murky, don’t worry). If it is clear, it has been processed and heated, which eliminates the benefits). And, if you can find it, get a local variety as it will also help with seasonal allergies. 

Ginger

I’ll be honest, I hate ginger. When I had nine months of morning sickness and people would say, “have you tried ginger?” I would give them a look that only a swollen and nauseous pregnant lady can get away with, and then say to myself (usually), “yes, I’ve f*cking tried ginger. I’m not a moron.” But, that is another story.

But, ginger works. It is also an antibacterial, antiviral, and anti-inflammatory. It helps reduce pain (possibly better than some over-the-counters). So, it is one of my natural cold remedies. I usually steep a piece of thinly sliced or minced ginger in hot water, add a bit of lemon and some honey. Because I don’t like ginger, we don’t use it for anything else, so I keep a jar of minced ginger in the fridge this time of year because it lasts a little longer than fresh ginger. But, a sliced 2” piece of fresh ginger is your best bet for cold relief.

Cayenne

I am not a fan of too much spice. But when I have a cold, there is nothing like the heat of a little cayenne that helps burn the pain away and clear up those sinuses. That heat comes from capsaicin, which is known to thin mucus. It is another anti-inflammatory and has been proven to reduce pain. I also think the pain from the spice helps “burn” away the pain of a sore throat. So I love it for that.

Raw Garlic

Garlic is called nature’s antibiotic, it has been proven to fight infection and viruses. And, while it is so delicious cooked, you will only see the cold-fighting benefits if you eat raw garlic. For the most benefit, you will want to let the garlic sit for about 15 minutes after you slice it, this triggers an enzyme reaction that boosts the healthy compounds.

Garlic should be a regular of any healthy person’s diet, but adding a few extra raw cloves per day when you’re not feeling your best can be the difference between a short cold and one that lingers much longer. You can suck on a clove for about 15 minutes to relieve the pain of a sore throat, add a bit of honey and make a tea, or some olive oil and spread on some bread, or if you’re in a lot of pain (or hardcore) just chomp away!

Apple Cider Vinegar

Not only will apple cider vinegar calm a cough, it also alkalizes the body. This will help fight off any viruses or bacteria. When you start feeling a little icky, take a tablespoon straight if you can handle it, or mix it with water, honey, stevia, or whatever makes it palatable to you. ACV is great for every day immunity and has a ton of other benefits, so should be a pantry staple.

Oil of Oregano

Oil of oregano is another not so tasty natural cold remedies. I actually hate the stuff. But, it works, so I am willing to suffer through a drop or two of “nature’s antibiotic.” This is not one for kiddos (and getting them to take it would just be mean). This season, I am skipping it, because I am breastfeeding and it probably isn’t a great idea for breastfeeding or pregnant mamas.

Take a couple drops a few times a day after you start feeling sick. But be careful to only use it for a few days, as it will kill good bacteria too.

Fire Cider

For a person who isn’t that into spicy, I LOVE fire cider. I love the feel of the burn and the way it immediately makes me feel like I got a little energy boost. It is usually packed with many of the immune boosters above, as well as onions, turmeric, chili and horseradish, all in one! It needs to sit for a couple of weeks to get the benefits. I’ve used this recipe.

If you don’t have a few weeks, I love this one.

Elderberry Syrup

This is one the kids will take! It is perfectly sweet and seems to work. You can make your own (here’s a recipe that I will eventually get around to trying!). It has been proven to help get over symptoms faster so is great for the kiddos after they’ve already gotten sick.  I usually buy it at Thrive.

Sunshine and Vitamin D

Most of us are Vitamin D deficient because we spend too much time inside, especially this time of year. I know it is hard to get outside when the weather gets chilly, but it is so important. Even just a few minutes of sunshine every day can help. Breathe in the crisp air, soak in even the coldest sunshine.

If you can’t get sunshine, try adding a little extra vitamin D to your diet in the form of pasture-raised eggs, and oily fish like salmon and sardines. If that isn’t an option, try a supplement. Vitamin D is an incredible immune booster.

For a few recipes that I swear by and love, take a look at my favorite cold fighting recipes here.  And, if they have to miss school or daycare, here are a few tips to survive a sick day when you work at home. 

Do you have any natural cold remedies that you swear by? Are they backed by science or old wives’ tales (I love some of these!). Anything I didn’t mention? This time of year, we could all use a little immune boosting, so I’d love to hear about it.