Home remedies for a cold and sore throat

There are so many individuals realizing that you don’t have to immediately turn to Big Pharma the moment you come down with a runny nose, or common cold. While I do believe modern medicine has its place, I don’t believe it should always be what we immediately turn to in the case of a common cold or basic sore throat. I’ll go ahead and say, I am not a doctor nor am I medically trained in any capacity, so this is not medical advice. It’s just my personal experience learning that doctors and pharmaceuticals aren’t ALWAYS the immediate answer.

So many are searching for more natural, home remedies approaching colds and sore throats these days (including myself, as a new first time toddler mama. Here are 10 natural remedies I personally use now, or have used in the past, to support my and my family’s immune system during the “sick season”.

10 home remedies to use in aiding a cold and/or sore throat during any season.

Colds and sore throats can put a real damper on your day to day life, especially with children in tow. There are homemade options and over-the-counter (OTC) options for natural, alternative remedies you can utilize before turning to harsher routes such as OTC pharmaceuticals, which are commonly filled with dyes, preservatives, etc. and can cause direct distress on your immune system.

Although I do believe in modern medicine and going to the doctor when needed, I’ll admit I lean towards alternative medicine first most the time. I love a home remedy for a sore throat and cold, and at the same time I utilized antibiotics when I came down with bronchitis once years ago. It’s about finding a balance, listening to your body and knowing what tools you have on hand and when to use them.

Note, I am not a doctor and have not received medical training of any kind. These are personal decisions I make for myself. These products are not meant to be a prescription for diagnosis of any kind. Please visit a medical professional if you have concerns about your health.

How to avoid getting sick during sick season?

First, let’s start off with our general health. The healthier you are on a day to day basis, the less you’ll get sick and the quicker you’ll recover when you do (again, circumstances matter). Eat mostly whole foods and either stay away from processed foods completely or limit them to special occasions.

Move your body and get outside in the sunlight (every day if you can). Drink tons of water, and resist the urge to indulge in that late evening latte after work. I know all these things are so commonly suggested, but they truly help your body fight off the ick. And before we move on, I promise I’m not on my high horse. These are all changes I personally made about 2 years ago, and I can’t believe I waited to long to take all the advice I’d received for years. Hydrate; eat healthy; move your body. And, if you can manage, get the oxytocin flowwwwing and lower those stress levels (easier said than done most the time, I know).

I’ll share a personal example of how these changes are benefited my personal life (now that I got my head out of my rear and started proiritizing my health).

Recently, my husband, toddler and I came down with some kind of cold or quick virus. Two years ago, my husband would’ve been down for the count for at least a week. This time? He recovered in UNDER a week. The only difference is that we maintain an incredibly clean and healthy diet and make sure we move our bodies daily.

My toddler, currently 28 months old, came down with his first fever that week. He was sick for 2-3 days with a low grade fever that came and went, and then had a snotty nose for 4-5 days after that. The last time he was sick prior was at 3 months old with a 4 days stuffy nose, which I had, too. And YES, we do leave our house and are exposed to germs. Libraries, parks, grocery stores and the occasional toddler time and farmer’s market. So the germs are there and he is exposed. He, too, has a very healthy diet (for the average toddler). We were able to keep him well fed and hydrated during this most recent sickness, and that helped a ton. I’ll share how below, of course!

Manuka Honey

This is probably the first store-bought home remedy I suggest to people whenever the subject of a sore throat comes up. Manuka Honey is honey made in New Zealand and Australia by bees who pollinate the native Manuka bush.

I will always have it in my home remedy cabinet. If you want to know how to cure a sore throat fast, this is how!

All honey is medicinal due to its antibacterial activity. Manuka Honey just maintains a higher antibacterial activity because of Methylglyoxal. This makes it a great option with a common cold that comes with a sore throat, or even a virus that can’t be treated with antibiotics.

WebMD says

“The major antibacterial component in manuka honey is methylglyoxal (MG). MG is a compound found in most types of honey, but usually only in small quantities.

In manuka honey, MG comes from the conversion of another compound, dihydroxyacetone, that is found in high concentration in the nectar of manuka flowers.”

WebMD Manuka Honey

When I was in high school, I got strep throat and the doctor told me I’d have strep throat for at least 4-6 weeks. My mom had me take two spoons of Manuka Honey, one in the morning and one at night, and my strep was gone within 2 weeks! Please note that this was also alongside antibiotics, but our doctor was truly amazed at how fast my body fought it. He even started telling his patients about manuka honey when they had sore throats.
*Note: He did not prescribe Manuka honey. I’d like to make that clear.

You can even purchase single-serving Manuka packets to have on hand when needed. I truly feel that Manuka Honey has been one of the most effective home remedies for sore throat I’ve found and I still take it the moment I feel a sore throat (even 30 weeks pregnant).

This is also a great remedy to have on hand for toddlers, too! Though, if I’m being honest, my boy will not eat honey. You can always dissolve it in warm water, milk or tea (not over 104 degrees Fahrenheit as you don’t want to potentially kill the beneficial bacterias).

Olive Leaf Complex Throat Spray

Olive Leaf Extract is what you get when you extract its unique molecule, oleuropein. This molecule is said to do wonderful things like help lower bad cholesterol and blood pressure!

I love this olive leaf complex throat spray not only for its health benefits but because it’s so minty so it feels GREAT on a sore throat. I keep it in my home! I’ll often use this remedy in the morning when I wake up and am feeling poorly…or throughout the day or at night. Anytime, really.

For those who need a little more information before hopping on the at-home-remedy train, here’s an interesting study where student athletes received a placebo pill and olive leaf extract pill. It states “There was no significant difference in incidence [of upper respiratory illness]; however, there was a significant 28% reduction in sick days.”. What this ultimately means, in my undersanding, is that Olive Leaf Extract can even be utilized as a daily immune support, which I find pretty interesting. The study above is a randomized control trial from 2019 by the National Library of Medicine.

ACF

I’m giving you a fair warning, this stuff tastes really terrible but it works well! It’s liquid nutrients by “Buried Treasure” and is truly that – TREASURE.

There are a few different types of ACF such as Fast Rapid Relief, Extra Strength, Prevention, and an Herbal Immune Support ACF for Children!

Since we maintain transparency and honesty here at Grow Where You Sow, the present version of myself really hates the idea of “natural flavors”, considering nobody can actually say what they are 99% of the time. Or if they’re even natural. But I’d still rather try this first than antibiotics or other harsh prescriptions or OTC medications on the market now.

When I used to keep it on hand, I would buy the Extra Strength and never run out. Extra Strength ACF has Elderberry, Echinacea, Goldenseal, Olive Leaf, Marshmallow, Thyme, Usnea, Myrrh Androphraphis, and White Willow Bark. Which are all ingredients you can purchase (or grow) independent of each other and make your own concoction if you have the desire!

For a long time (in my previous marriage), this is the first herbal supplement we would turn to in my house for any sign of general sickness at all like the common cold or a sore throat.

Echinacea Spray

Sickness doesn’t taste well and neither does getting better, apparently. Echinacea Spray is pretty terrible tasting but, man-oh-man, will it knock out a sore throat in no time flat.

You spray your throat three times in a row and you can’t drink anything after for 15-30 minutes. It’s truly disgusting.

I used to keep two bottles of this echinacea throat spray in our refrigerator at all times along with the Olive Leaf Complex Throat Spray. We use echinacea for strep as well as just regular sore throats.

I would suggest using the echinacea spray, letting it rest, and then using the yummy minty olive leaf spray!

Echinacea Tea

Staying within the same home remedy vein, echinacea tea is another staple to keep around. You don’t even have to be completely sick to drink this stuff.  

It’s said that the echinacea herb encourages the immune system and reduces many of the symptoms of colds, flu, and some other illnesses, infections, and conditions. I buy the Traditional Medicinals brand and always have. They have multiple variations, some with lemon or some with elderberry. You don’t have to buy this tea from Amazon, either, as most markets will carry it (including Publix, Kroger, Walmart, etc.).

Another really great aspect of echinacea tea is you can grow echinacea flowers AND they’re a perennial! I plan to try growing it soon once my herb garden is put together. If you have any pointers, I’d love to hear them!

WebMD says that children 2 years old and up can take echinacea by mouth, but to watch closely for allergic reactions (like any new food or drink you might introduce). They also note that those who take medications that suppress the immune system should pass on echinacea, as it could potentially interfere with the medication.

Reminder to always consult a doctor if you have preexisting conditions or are taking pharmaceuticals. Or, at the very least, do your own thorough research.

Elderberry Lozenges

Elderberry lozenges are a great addition to a medicinal medicine cabinet that I often forget about. Anna from Salt in my Coffee has a nice post on how to make elderberry lozenge lollipops that you can find here.

Not only are they pretty dang tasty (unlike some of the other options I’ve mentioned), elderberry lozenges fight the cold and flu and are a healthier alternative to most mainstream lozenges and cough drops.

If you plan to use lozenges for children, it’s recommend you wait until age 6 as younger kiddos are at a higher risk of choking. If you’re making them yourself, you can always add a stick (like a lolipop) or purchase throat soothing pops like these, recommended for kids 4+.

Ginger Beer

When I was a little girl and had a stomach ache or any type of nausea, my mom would give me a ginger beer. It can’t be ginger ale (which is LOADED with sugar and defeats the purpose), just ginger beer.

This was a staple in my mom’s home remedy cabinet and has been a go-to as an adult. When purchasing ginger beer at the store, be diligent about what brand you buy. Most pre-packaged drinks are either loaded with sugar or preservatives. Both of which you want to stay away from, especially if you’re sick.

My mom used to give me the brand “Reed’s”, and even that is filled with natural flavors galore. I’m not sure if it was like that when I was a little girl, but your best bet now for finding a ginger beer with no natural flavorings, acids, gums, preservatives, etc. is to just make your own by making a ginger bug.

Ginger bug? What’s that? To be quick about it, it’s fresh ginger, sugar and water mixed in a jar to make a fermented ginger “starter”. Then you can use to make your own soda at home – like ginger beer! Super easy. Here’s a recipe with instructions that you can check out, written by Poppy’s Wild Kitchen.

Ginger beer is non-alcoholic and even safe for pregnant women (of course, always check with your doctor first since I am not one)! This stuff is worth every single penny.

Probiotics

You can get probiotics in many ways: yogurt, kimchi, kombucha. We keep homemade kimchi, kefir and yogurt on hand at all times. Regular intake of probiotics is a great remedy to improve digestion and boost your immunity, anyway, and can really support your body in fighting off illness.

Another probiotic option is kombucha. Store-bought kombucha is super yummy, and also super expensive. You can brew your own kombucha at home for significantly less money. Some even argue that it’s healthier than store-bought kombucha, but I can’t prove that statement right or wrong.

What I do know is when the house gets sick, it’s financially easier to pop open a home brewed ‘buch than buy a $4.00 ‘buch at the store. Or eat a few spoonfuls of homemade yogurt (post coming soon!), add some home-fermented kefir to a smoothie or season a bowl or rice with homemade kimchi.

Popsicles (and other yummy treats)

When my son got sick recently for the first time, I’d heard often enough about how hard it is to have a sick toddler. First, we talked to him in depth about the importance of water and drinking it to feel better. And I’ll report that he did a great job staying hydrated!

Next, I knew he was probably not going to want to eat. That’s fine, because little humans’ bodies often eat less when they’re sick so they can spend energy on getting better (so I’ve read, but this of course has its limits).

The first thing I did at the sign of him getting sick was I make pumpkin cinnamon rolls (sweetened with allulose) and added hemp hearts to the filling. He LOVES a cinnamon roll, and I knew the hemp hearts would be a good nutrition boost when he started refusing to eat his normals favorites (cheesy noddles, mahi mahi, etc.).

Next, I made these popsicles and he went to town on them the whole time. It was a win. Use these ingredients and measure with your heart.

Frozen mango; frozen strawberry; a small dash of liquid Vitamin C with Zinc; homemade probiotic yogurt (long fermented); protein powder (I use Vital Proteins Collagen); a dash of grounder ginger; a dash of turmeric; almond milk.

Blend it all up until there are not chunks, pour into popsicle molds and freeze. I have these stainless steel, reusable popsicle molds and they have been a great investment.

Popsicles are such a great option for little kids, especially when they’re too congested to want to eat or have a sore throat, making it hard to eat. You can use any combination of fruit and healthy addings. I try to stay away from too much dairy during congestion, because it seems to make mucus a little thicker. That’s just my personal preference, though.

Let me know if you have a yummy popsicle recipe that your kids love!

Essential Oils

There’s a lot of taboo around essential oils, and I’m not the best person to convince you that they’re the only way to live because I don’t actually believe that. I believe that certain oils have their place, and others I can take or leave.

They are fun to use, though! Years ago, I found the Simply Earth Essential Oils Recipe Box and it gave me a new outlook on essential oils and what you can do with them (safely). I’ve even made my own blends for bug bites, headaches and tummy aches! My favorites are tea tree oil, lavender, coffee, and frankincense. You can read more about why I really love Simply Earth Essential Oils here.

If you’d like the try out the Simply Earth Subscription box (and I recommend it!), click here and use my code TGAHFREE to receive your BONUS BOX and a $20 gift card that you can use towards any purchase!

Note, I NEVER ingest essential oils and personally don’t think you should, either. But that’s your own choice and you should do your own research.

When I use them at home in regards to a cold or sore throat, I inhale them either directly or diluted (depending on the oil). Peppermint oil can be sniffed right from the bottle to open your sinuses up a bit (I also use it when I have a migraine!).

Another note: Certain essential oils are not great for children, pets or people with allergies. Simply Earth is diligent with noting when pets and children should be distanced from certain oils (often marked right on the bottle!). Never, ever utilized essential oils before informing and educating yourself on the proper and safe use.

What do you use as a natural cold and sore throat remedy?

If you’d like a little more information on supporting your immune system, Suzan from It’s My Sustainable Life has written an excellent informative piece on how to boost your immune system during the winter months. Suzan not only includes some of her favorite home remedies but also simple things to do in order to keep in tip-top shape!

Finally, always keep in mind that the healthier you are, the easier your sick season will likely be. Take warm, steamy showers to clear your nose. Use saline spray or netty pots as needed. Smell peppermint or drink nourishing teas. And, when in doubt, call a damn doctor. *wink*

Stay well this season, friends. It’s supposed to be a cold one!

I am not a medical professional and can not diagnose you with anything. I can not, and will not, give professional medical advice. If you feel that something is wrong, please call the appropriate professional for your immediate situation.

Sources Cited:

• Somerville V, Moore R, Braakhuis A. The Effect of Olive Leaf Extract on Upper Respiratory Illness in High School Athletes: A Randomised Control Trial. Nutrients. 2019 Feb 9;11(2):358. doi: 10.3390/nu11020358. PMID: 30744092; PMCID: PMC6412187. https://pmc.ncbi.nlm.nih.gov/articles/PMC6412187/

Related to the ‘home’ part of your homestead:

• Reduce chemicals in your home
• Reduce waste in your home
• Zero-waste home for beginners