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Winter: The Sniffly, Sneezy, Never-Ending Cold Season
There’s nothing quite like a bad winter cold to bring a household to its knees, usually in a pile of used tissues. We’re coming to the tail end of lots of sniffles, coughs, interrupted nights and general low grade struggle. And because so many winter coughs and colds are viruses, it’s a big “no no” to antibiotics. Hence seeking out some traditional home remedies for a bad cold.
But you know what the marvellous news is about these home remedies? Your bog-standard kitchen cupboard and even normal supermarket hold more remedies than you might think. So, don’t resign yourself and your family to seeming eons of phlegm-filled trials and tribulations. Instead, let’s talk about seven tried-and-true kitchen remedies that can help your family recover faster—backed by both holistic wisdom and scientific research.
Yes. Trust the Science. In this case at least…
So What Happens to Your Body When You Have a Cold?
Before we look at those home remedies for a bad cold, just what exactly is going on when the winter lurgy strikes? As I mentioned earlier, the common cold is caused by a viral infection, usually a rhinovirus, which invades the upper respiratory tract. How does it get there? How about sneezes in your face, coughs in your face (ah! Motherhood), coughs and sneezes into someone else’s (small) hands that then wipe themselves along a surface (toys, tables, books… ANYTHING) that you then handle.
You’ve now got this lurgy fully on board so your immune system immediately jumps into action, releasing white blood cells and inflammatory proteins to fight off the infection. While this battle rages on, you experience some truly delightful symptoms such as:
- Congestion – i.e. snot, green or clear or anything imbetween, caused by inflammation in the nasal passages.
- Coughing – your body’s way of clearing out mucus and irritants. By gum, this can hang around for a long old time if you’re not careful.
- Sore throat – inflammation from the virus itself and postnasal drip. Happy Days.
- Fatigue – your immune system is using up a lot of energy to fight the infection, so, what a shock, you and everyone around you feels rather floppy and tired.
And as you’ve got to just get through it as you can’t turn to antibiotics, you’ve got to consider some alternative. Supporting your immune system with nutrient-rich foods and natural remedies can make a real difference in how quickly you and your family recover. Let’s launch.
The Top 7 Home Remedies for A Bad Cold
1. Garlic & Honey – The Dynamic Duo
Garlic is packed with allicin, a compound with antiviral and antibacterial properties that help fight infections. Raw honey in particular, meanwhile, is rich in antioxidants and has been shown to soothe sore throats and suppress coughs.
How to use it: Crush a clove of raw garlic, mix it with a spoonful of raw honey, and swallow. You might find this challenging with some of your smaller people, in which case, they might want to try this Garlic Lemonade instead.
2. Homemade Bone Broth – Liquid Gold for the Immune System
I know, I know. I sound like a stuck record on this blog when it comes to bone broth but seriously, it is amazing. Bone broth is a powerhouse of nutrients, including collagen, glutamine, and minerals like zinc and magnesium, which support immune function and help repair the gut (where much of your immune system resides).
How to use it: Sip on warm homemade chicken or beef bone broth throughout the day, or use it as a base for soups and stews.
3. Ginger & Lemon Tea – The Inflammation Fighter
Ginger contains gingerol, a bioactive compound with anti-inflammatory and antimicrobial properties. Lemon is loaded with vitamin C, which helps reduce the duration of colds by supporting white blood cell production.
How to use it: Slice fresh ginger, add boiling water, and squeeze in fresh lemon juice. Add raw honey for extra throat-soothing power. Super simple this one and something to be enjoyed daily, beyond a cold!
4. Turmeric & Black Pepper – The Immune-Boosting Powerhouses
Turmeric contains curcumin, a potent anti-inflammatory compound that helps modulate immune responses. Black pepper enhances the absorption of curcumin, making it more effective.
How to use it: Stir a teaspoon of turmeric into warm almond or coconut milk – keep off the dairy when you have a cold as it just helps create yet more snot – add a pinch of black pepper, and sweeten with raw honey. Delicious, creamy and comforting when you’re at a low ebb.
5. Steam Inhalation with Essential Oils – Clear the Airways
Inhaling steam helps loosen mucus in the chest, making it easier to breathe. Adding essential oils like eucalyptus and peppermint provides additional antimicrobial and decongestant effects.
How to use it: Fill a bowl with hot water, add a few drops of essential oil, place a towel over your head, and inhale deeply for 5-10 minutes. This is a good one for the children just before bed… if you can get the wrigglier ones to keep still under the towel for 5 minutes! Good luck, my friend.
6. Spicy Foods – The Natural Decongestant
Capsaicin, found in chili peppers, helps break up mucus and relieve sinus congestion. Spicy foods also promote sweating, which can help detoxify the body. This is a bold intervention, especially for the mamas already battling snot and mucus as you’ll be voluntarily adding The Sweats to the experience… but sometimes we’ll do what it takes to make the suffering that bit shorter.
How to use it: Add chili flakes to soups, stir-fries, or even a bowl of chicken broth for a natural decongestant kick. Cross fingers your littler ones will be game for this.
7. Probiotic-Rich Foods – Gut Health = Immune Health
Since 70% of your immune system resides in your gut, keeping it healthy is crucial when fighting a cold. Fermented and unpasteurised foods like sauerkraut, and kimchi contain probiotics that support gut health and immune function.
Ok, for this one you’ll have to head to a proper health food shop for live fermented food; most of the stuff at the normal supermarket has been pasteurised so has the sharp flavour but not the good bacteria. But if you fancy making your own sauerkraut, it’s super easy, super delicious and lasts for a long time in the pantry.
How to use it: Add a small serving of probiotic-rich food to your meals daily.
Fight The Sniffles The Natural Way With These Home Remedies For A Bad Cold
There you have it—these seven home remedies for a bad cold will help your family through cold season without completely losing your sanity. These natural treatments won’t magically cure a cold overnight, but they can reduce symptoms, support the immune system, and help you recover faster—all while keeping you out of the pharmacy and – in the UK – having to wait for a non-existent GP appointment on the NHS.
So next time the sniffles take over your house, grab some garlic, brew some ginger tea, and know that your kitchen has everything you need to fight back.
If you found this helpful, pin it for later or send it to a fellow sniffly friend. Atishoo!
Need more immune-boosting ideas? Check out The 5 Top Foods To Eat When You Have A Stomach Bug.
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