5 Natural Cold Remedies to Get You Through the Winter Flu Season

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These natural cold remedies will help you combat the common cold!

woman drinking tea

Catch a cold? We have suggestions!

You should always consult your doctor when you’re feeling unwell, but there are natural cold remedies you can benefit from when trying to soothe a cold.

From allergies to changes in colder weather, we’re in the midst of the winter flu season, and since being sick is the absolute worst, we are sharing five easy ways to soothe those awful cold symptoms naturally.

Here are 5 natural cold remedies to help you navigate your cold:

1. Gargling salt water will help combat sore throats.

woman holding glass of water

Looking for a way to soothe your throat? Try gargling salt water; simply add 1/4 to 1/2 teaspoon to a glass of water and gargle the whole glass. According to Mayoclinic.org, this will temporarily relieve any sore or scratchy throat, however, it’s not recommended for young children under the age of 6 as they may have a harder time properly gargling.

2. Try a humidifier to combat dried-out sinuses.

top of a humidifier with mist coming out

According to John Hopkins Medical, studies show that cold air holds less moisture than warm air. If you’re suffering from a dry nose, whether it be from allergies or something else, this could worsen your nasal passages causing sore throats.

Humidifiers are a great way to release water vapor into the air to release moisture and keep your sinuses clear and far from dryness!

3. Make some chicken noodle soup!

homemade chicken noodle soup

I can’t think of anything more comforting than a bowl of chicken noodle soup, but the benefits go beyond pure enjoyment! According to WebMD and OnHealth.com, studies show that chicken noodle soup is soothing, hydrating, and full of amino acids that will help your congestion.

holding large pan with chicken noodle soup

It’s also anti-inflammatory, which will help with any inflammation your body may be experiencing. Adding some spicy ingredients like ginger, garlic, and turmeric would also be beneficial. Delicious and nutritious! 😋

Eat keto? We’ve got a keto chicken noodle soup recipe for you over here!

4. Indulge in some honey, tea, and apple cider vinegar!

Similar to soup, hot beverages like tea avoid dehydration and help relieve congestion. According to Medical News Today, tea, honey, and lemon equal one of the simplest ways to subside your cold! Teas like chamomile can boost your immune system while fighting infections. If you have a stubborn cough, stick to green tea.

Speaking of tea, try our homemade Starbucks-inspired medicine ball tea recipe.

apple cider vinegar and honey tea drink natural cold remedies

If you’re looking for an extra boost, Healthline suggests that apple cider vinegar may be what you’re looking for. It’s a natural antibacterial agent that’s filled with vitamins that can even be used to make a homemade cough syrup (1 tablespoon of apple cider vinegar and 1 tablespoon of natural raw honey). Be sure to run this by your doctor, though, as apple cider vinegar isn’t always compatible with everyone and their symptoms.

coconut oil and honey with lemon

Did you know Coconut oil is a natural anti-inflammatory? Combine 1 teaspoon honey, 1 teaspoon coconut oil, and the juice of 1 lemon. Microwave for just 20 seconds to melt – it’s yummy and very soothing. I really liked the taste of this one especially if you can’t handle vinegar in the recipe above.

5. Eat foods that contain zinc or take a supplement.

Nature's Bounty Zinc 50mg

According to Dr. Moday, M.D. of MindBodyGreen.com, zinc is one of the most studied supplements that treat colds. Zinc helps stop viruses from replicating in our body and strengthens our immune system. Tons of food we already love contain zinc, such as lean red meat, oysters, crab, lentils, hemp seeds, sesame seeds, and pumpkin seeds, but zinc pill-form supplements can be taken with food.

spooning up roasted pumpkin seeds

EveryDayHealth.com mentions how zinc has tons of other benefits that go beyond the common cold, too, such as childhood growth, clearing up acne, and managing blood pressure. Here’s a helpful list of foods that naturally contain zinc and how much each age group is recommended to indulge in.

bowl with minestrone soup

We hope you stay as happy, healthy, and positive as possible during this cold season!

Do you have any other ways to relieve cold symptoms naturally? Let us know in the comments!

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Kaitlyn has a Bachelor's Degree from St. John's University with 2 years of writing experience for LinkedIn, Celeb Magazine, and other various publications.

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Comments 22

  1. Lisa

    Great ideas! Keep in mind that it’s possible to overdose on zinc if you take it every day. I am unsure of the upper limit, but it’s worth looking it up. I really like zinc lozenges to fight off the beginning of a cold. I also like elderberry syrup. I combine those with massive amounts of hot tea😊

    It is so important to keep D3 levels up. Most people need high doses. That’s another thing to look into.

    • Karen

      Hmm. Definitely check with your Dr, which I think most people know to do rather than reading forums. I’ve taken Zinc for quite a few years, at the recommendation of my Dr, with no signs of overdose 😀

      • Lisa

        Yes, zinc is so important and I take it for my thyroid. At one point, I had all the math figured out to know how much I would need each week. ( In addition to my multi vitamin) Now it’s just on paper so I know how to fill my vitamins each week. Amounts certainly matter, so definitely check
        with a doctor.

  2. Lisa

    Sugar is an absolute killer to the immune system. Keto and Trim Healthy Mama treats can keep us from feeling deprived😊

    • breanna-2

      Oh! Yes sugar is awful!! As is processed foods. Eating Whole Foods is so much better for your immune system.

  3. dee

    Quercitin, NAC, Zinc, D and C

    • Becca

      Yes yes yes to all of these!👍🏻

  4. tipaye

    Great post—thank you!

  5. Kacey Chang

    Few slices of ginger or turmeric, two sticks of cinnamon, and 5-8 pcs of dried jujube half a gallon of filtered water and bring to boil for 10-15 minutes. turn off the stove and cover the pot and let it sit for 30 minutes. Re-heat and enjoy with hint of lemon or honey. Ginger or Turmeric heats up the body from the inside, cinnamon lowers the inflammation, and jujube helps the body to rid off the toxin in the body while it gives sweetness. Koreans use this remedy most often to give immune system a natural boost during the winter.

    • Lisa

      Where do you get jujube?

      My daughter has a cold, and I’m hiding Quercetin in her sugar free hot chocolate 😂

      • Jen

        Check your local Asian market – they’re also called dried red dates. They’re usually packaged in a sealed bag by the dried goods section! I boil them in water with goji berries, dried lychee and honey. So good.

      • Kacey Chang

        For children who has sore throat, 1-2 Asian Big yellow Pear (in Asian market/ size of baseball) cut off the top and take the core out, 2 jujube (red dried dates/clean well under water), two slice of ginger ( turmeric might be too spicey strong for children), 1 tablespoon of honey. put into slow cooker and 1 cup of filtered water or mineral water and set for 45 minutes to 1 hour (depending on the heat of slow cooker) After its done, remove all jujube and ginger. You can squeeze a little of lemon or add more honey to suit your taste. And enjoy the pear like an apple sauce and any left over water, drink it as tea.

  6. Pat Goff

    My mother gave us hot toddy’s as teenagers. I still have one once in a while if I get feeling poorly.

    • Amber (Hip Sidekick)

      My dad swears by those too! 🙌💞Thanks for sharing with us!

  7. Pat Goff

    Honey is awesome for colds too.

    • Judy

      Yes! definitely great just to take daily (1 teaspoon daily), if you can get your hands on local raw honey, even better.

    • Amber (Hip Sidekick)

      Yes! I totally agree! I like to have honey for colds as well!

  8. Kathleen

    Honey Fermented Garlic is amazing when you’re sick!

  9. Maggie

    Crush a clove of garlic and crumble dried mushrooms (reishi, etc.) into a mug. Pour boiling water over it. Let it cool to “just warm,” then add a tsp. of fresh miso paste. I’ve fought off many a cold sipping this. If you don’t mind spicy, add a little cayenne with the boiling water.

    • Amber (Hip Sidekick)

      Thanks so much for the helpful tip, Maggie! 🙌💖

  10. LittleBird

    Hi! What is the soup in the picture at the bottom of the post? (And do you have a recipe to share?) It looks super yummy!

    • Amber (Hip Sidekick)

      Hi there! That recipe is currently being tested and is coming soon!😋 Stay tuned! 🙌

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