Cold season is here: 6 natural ways to fight them off and recover faster

Cold season is here — no, not just the chilly temperatures, but also people sneezing, coughing and coping with sore throats, which seem to be everywhere. While there’s no magic cure for the common cold, managing symptoms and giving your immune system a helping hand can make a big difference. Over-the-counter (OTC) cold medications help, but some people prefer not to use them — and for young children, they’re often not an option. (The Food and Drug Administration (FDA) advises against giving OTC cold medications to kids under two, while the Centers for Disease Control and Prevention recommends waiting until age six.)

The good news? There are plenty of natural, convenient and budget-friendly ways to help ease cold symptoms and recover faster. From immune-boosting foods to simple daily habits, here are six tips to tackle these symptoms and help you recover faster this season.

Elderberry

Elderberries are tart, dark purple berries from the Sambucus nigra tree that are packed with vitamins, minerals and antioxidants. They’ve been used for centuries as a natural remedy for colds, flu and more. Even Hippocrates, the father of medicine, referred to the elder tree as his “medicine chest.”

Studies suggest taking elderberry within the first 48 hours of a respiratory viral infection may reduce the length and severity of symptoms, like fever, headache and nasal congestion. If you’re traveling, elderberry might be particularly helpful — one study found that air travelers taking it from 10 days before until up to five days after traveling overseas reported fewer cold symptoms and shortened sickness by up to two days.

Elderberry is available in syrups, teas, gummies, lozenges and pills, making it easy to incorporate into your cold-fighting routine. Just don’t eat raw elderberries: Unripe elderberries contain toxins that can cause nausea, vomiting and diarrhea, according to the National Center for Complementary and Integrative Health (NCCIH).

Chicken soup

Chicken soup has been a go-to cold remedy for centuries. Moses Maimonides, a 12th-century Egyptian Jewish philosopher, prescribed it as a cure for respiratory illnesses. Fast forward to 2000, when Dr. Stephen Rennard, a professor of medicine at the University of Nebraska Medical Center, studied its effects and found that chicken soup might have mild anti-inflammatory properties. His Chicken Soup Study revealed that each individual vegetable used in the chicken soup recipe he tested seemed to reduce inflammation. The combination of the broth and other ingredients delivered the greatest benefit.

The warm, aromatic steam from chicken soup may also help loosen nasal mucus even more effectively than sipping on plain hot water. Plus, it’s a powerhouse of nutrients — protein from the chicken, antioxidants and vitamins from the vegetables and easy-to-digest carbohydrates from noodles if you include them. Next time you’re sick, let chicken soup work its magic. It’s more than just comfort food — it’s a trusted, centuries-old immune booster.

Salt water gargles

If you’re dealing with a sore throat, gargling with salt water — mixing ½ teaspoon of salt into 1 cup of warm water — is a simple, natural remedy that may bring some relief. Salt water can help kill bacteria, loosen mucus and soothe the pain and swelling that comes with a scratchy throat.

A 2019 study found participants with non-bacterial pharyngitis (throat inflammation often caused by viruses or allergies) who gargled with salt water three times a week for one week reported less throat pain, easier swallowing and reduced swelling compared to those using an antimicrobial mouthwash.

A salt water gargle is quick, convenient and affordable. The warm water feels especially comforting, but cold water works too. And it’s safe for adults and older kids who can gargle properly.

Honey

Not just a sweetener, honey is packed with functional benefits, like antioxidant, anti-inflammatory, antibacterial and antiviral properties. Studies show that honey can help reduce the severity of coughs, help resolve persistent coughs and improve sleep for both children and their caretakers. Even just one day of taking honey can ease a child’s cough by increasing saliva production and encouraging swallowing. Its thick texture coats the throat, calming irritation and soothing the urge to cough.

Try one to two teaspoons of honey on its own or stir it into a warm drink like tea or hot water. While honey is generally considered safe with few side effects, never give it to children under 1 year of age because of the risk of botulism, a serious condition that attacks the nervous system.

Hydration

Staying hydrated is one of the best ways to support your body when you’re battling a cold. Fluids help thin out mucus, making it easier to clear congestion and breathe comfortably.

How much hydration you need depends on factors like age, activity level and environment, but on average women need about 11.5 cups of water daily, while men need about 15.5 cups, according to the U.S. National Academies of Sciences, Engineering, and Medicine. If you’ve got a fever or runny nose, you’re losing extra fluids and may need even more.

Plain water isn’t your only option either. Try a cup of herbal or decaf tea (bonus benefits if you add honey). Soup, broth, sparkling water and fruit juice are all great options too. Plus, a balanced diet with plenty of fruits and vegetables can provide up to 20% of your fluid needs.

Not sure if you’re hydrated enough? Check the color of your urine — it should be a pale yellow.

Sleep

Sleep is one of the most powerful and overlooked tools for staying healthy. Getting less than six hours of sleep at night can weaken your immune system and increase your risk of catching a cold. Once you’re sick, sleep becomes even more important. While you rest, your body releases cytokines, special proteins that fight infections by activating your immune cells. This process is key to building a stronger immune response.

When you’re sick, you might also feel the need to rest more — and that’s not a coincidence. Your body naturally spends more time in deep sleep, the stage of sleep that conserves energy, so your immune system can focus on fighting infection.

Adults should aim for at least seven hours of sleep per night. Teens need 8 to 10 hours, and younger kids up to 14 hours. For better sleep when you’re stuffed up, try elevating your head, using a humidifier or relaxing with a hot, steamy shower before bed to help with nasal drainage. Sipping on a caffeine-free tea with honey can also help you unwind and soothe your throat before bed.

Maxine Yeung is a dietitian and board-certified health and wellness coach.

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