We are in the midst of cold and flu season. While we all know that staying home when you can, wearing masks and constant hand-washing are all amazing ways to stay healthy, there are some tried and true nutrition remedies that can help too!

Check them out these cold remedies:

Vitamin C:

It’s best to take a vitamin C supplement daily, but it is especially important when you are feeling rundown. Shoot for 1,000 milligrams each day. As soon as I start to feel crummy, I have a packet of Emergen-C and infuse water with fresh lemon and orange (high in the immune-supporting vitamin) to drink throughout the day.


Hot Toddy:

This before-bed boozy drink is my favorite cold remedy. All you need is 8-or-so ounces of hot water, 1 bag of herbal tea (I like peppermint tea), 1 ounce of bourbon (any kind), 1 tablespoon of raw honey, and 1 lemon wedge. Pour the hot water into your mug and steep tea for 2-3 minutes. Remove the tea bag and add honey, stirring to dissolve. Finally, pour in whiskey, add a squeeze of lemon, stir and enjoy.


Spoonful of Raw Honey:

One of the best and simplest solutions to sooth a sore throat is a spoonful of raw honey. Pour the honey on a spoon, eat little bits at a time, and let it drip down the back of your throat. The honey will coat your throat and aid in soothing as well as assist in killing the bacteria with its antifungal properties.



I have to admit that this is not a remedy I have tried, however, I have friends who SWEAR by it and say it’s worth the bad-smelling breath. Chomp on one clove two to three times per day and you could have less severe cold symptoms and speed up your recovery.

A few of my non-food related cold remedies…


Steam Room:

Beat your cold by sweating it out. A hot shower or sitting in a steam room will help moisturize your nasal pathways and throat. If you have a gym membership, you most likely have access to a steam room!


Sinus Rinse:

Sinus rinse involves squirting saline-based liquid through your nasal passage to help loosen clogged mucus and flush out allergens, viruses, and bacteria. It isn’t the most pleasant experience–in fact, I always have a flashback of having water go up my nose when I jumped into the pool as a kid–BUT, it works. This is the one I use.


Humidifier + Essential Oils:

Humidifiers are great at loosening up all the mucus that causes congestion. It also helps soothe a sore, scratchy throat. To take it up a notch, I like to add a few drops of eucalyptus essential oil to my humidifier. You can also rub a few drops of this oil between your hands, cup them over your nose, and take 10 deep breaths. You’ll feel it taking action!

Wishing you a speedy recovery!  Let us know which cold remedies work the best for you!


About Millennial Nutrition

Looking for health and nutrition advice from a registered dietitian?  Gillean Barkyoumb provides constant new tips and content to help you live a healthier and easier life!  Eating right shouldn’t be a chore; we make it simple.

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