So you’re sick, and you want to feel better fast.

While there’s no magic wand that will cure a cold or the flu, there are things you can do to support your body while it heals and feel better while you do it.

Most common colds are caused by rhinoviruses, and we all know that the flu is short for an influenza virus. That means when we’re sick, we’re usually fighting some type of virus.

The flu can hit a lot harder than a cold, so if you have a high fever, trouble breathing, or you’re pregnant, older or have a chronic health condition, call your doctor right away. Prescription flu antivirals work best when they’re started within the first couple of days.

When I get sick it’s almost always a cold that turns into a sinus infection (sinusitis), which is complete and utter hell. When I was a kid my doctor told my mom that I have a crooked sinus cavity, and as an adult, I’ve noticed that if I ever do get cold symptoms, it turns into a sinus infection within a few days. In my case, this happens about every 12 to 18 months. Most sinus infections start with a cold virus, and once in a while a bacterial infection follows.

I’ve had a few conversations with doctors about it and have come to the conclusion that, since I’ve been working on boosting my immune system for the past few years to battle a chronic reactivated Epstein-Barr Virus infection, I generally don’t get sick very often. But when a cold does take hold, my crooked sinuses seem to make it easy for it to turn into sinusitis. That being said, I’ve been mastering my routine to get over being sick for a few years and hope it helps you, too!

Fighting a Virus

Seeing as most colds and the flu are caused by viruses, there’s no pill that knocks them out overnight. Your immune system does the work, and your job is to give it what it needs: rest, fluids and good food.

You’ll notice that a lot of my recommendations below have to do with gently assisting your digestive system. A big share of your immune cells live in and around your gut, and when you’re sick, gentle, easy-to-digest food just feels better.

Before I became a health coach and learned about these remedies, a cold or sinus infection would stick around for 10-14 days. Now when I do get sick, if I do these things I generally start to feel better within a few days. I still may be a little sick for a week, but it’s usually so much better than it used to be.

Natural Cold Remedies to Feel Better Fast

1. Try Elizabeth’s Cold-Fighting Elixir

There are two parts to this elixir.

First, take one teaspoon of Manuka honey right off the spoon. Manuka honey is a special type of honey from New Zealand, and it’s my favorite thing to reach for when my throat is sore.

Honey has been used for centuries, and there’s decent research showing it can help calm a cough. Medical-grade Manuka honey is even used in some wound dressings. Not all honey is the same, though. The antibacterial and antimicrobial quality of honey depends on the type of honey as well as when and how it’s harvested.

Manuka honey has stronger antibacterial activity than most other honeys (1). It’s named after the Manuka plant the bees feed on, and since it comes mostly from New Zealand and is tested to strict standards there, it can be a bit pricey. (One important note: never give honey of any kind to a baby under 1 year old.)

I find the best price at Thrive Market, and always have Manuka honey in my cabinet for a skin-soothing Manuka honey face mask, or for whenever I feel a cold coming on. I don’t cook with it since it’s too pricey for that, and I’d rather enjoy it straight off the spoon. If you can’t get Manuka honey, regular raw honey is great for a sore throat and cough, too.

After the honey, sip your favorite hot drink to soothe your throat and help loosen mucus (gross but necessary). Fresh lemon juice adds a little vitamin C and makes it taste great. I like to stir what’s left of the honey into my tea for a little flavor. Choose peppermint tea if you like that feeling of easier breathing, or lemon balm if you want a mild herbal flavor.

Elizabeth’s Cold-Fighting Elixir

• Part 1: One to two times per day, swallow one full teaspoon of Manuka honey right off the spoon, then sip the hot drink below.
• Part 2: Combine hot water with a big squeeze of fresh lemon juice, a little Manuka honey (what’s left on the teaspoon), and muddled peppermint leaves or peppermint tea or lemon balm tea.

2. Supplements I Keep on Hand

Along with the Manuka honey I mentioned above, these are the supplements I reach for. Follow the label for how much to take.

Vitamin C: Some studies show that taking vitamin C regularly may slightly shorten a cold (2).

Vitamin D: Vitamin D plays a role in your immune system, and colds and the flu are most common in winter and early spring, when a lot of people’s vitamin D levels are at their lowest. A simple blood test can tell you if you’re low.

Probiotic: I take a probiotic to support the good bacteria in my gut, sick or not.

Zinc: Some studies show that zinc lozenges can help you get over cold symptoms faster if you start them within a day of feeling sick (2). I like to use a zinc and elderberry (another popular cold remedy) lozenge from the natural foods store.

Because I have chronic reactivated Epstein-Barr (EBV), I also take echinacea and Lauricidin. You can read more about both of those in this post about my EBV protocol.

3. Sip Garlic Ginger Bone Broth

Bone broth is full of protein, vitamins, minerals, and hydration that can help keep your energy up, and it’s easy on your stomach. Try my recipe for Ginger Turmeric Bone Broth, but if you don’t have any on hand and you’re sick you may not be in the mood to cook. I keep store-bought bone broth in my freezer for these types of occasions. Grate in fresh ginger or fresh garlic or both (my preference!) to give plain bone or veggie broth a big boost of flavor. If you’re hardcore you can just eat or swallow the fresh ginger or fresh garlic, but if you’re like me this might not be appealing if you feel sick.

Sipping hot broth can help you feel less stuffed up and it’s gentle on your stomach. Ginger can help settle an upset stomach, and one study found that a garlic supplement may make cold and flu symptoms a little less severe (4). Plus, the garlic and ginger together in the savory broth make for a yummy Asian-style flavor twist on plain old broth.

If you’re vegan, hot veggie broth with freshly grated ginger and fresh garlic can also help.

4. Eliminate Processed Sugars and Highly-Processed Foods

Ideally you don’t eat a lot of sugar or highly processed foods anyways, but it’s even more important when you’re sick. Processed sugars and highly-processed foods (traditional ice cream, sugary soda, fast-food, etc.) don’t give your body much to work with when it needs good fuel. If you feel well enough to cook, make a big pot of nourishing soup. I keep frozen bone broth in my freezer for quick meals, and it can be a lifesaver if you ever get sick and can’t get out of bed. Always keep some in the freezer!

5. Take a “Get Better” Bath

A hot bath can soothe an aching body and help clear up your congestion. I like to add a cup or two of Epsom salts to my bath for achy muscles. I also like to add a few drops of lavender essential oil for its relaxing quality and eucalyptus oil for its sinus-clearing quality. Essential oils don’t cure anything, but they work on a sensory level and can help you feel better. Use the ones you like best.

Elizabeth’s Get Better Bath:

• Bathtub full of hot water (duh!)
• 2 cups Epsom salts
• 8 drops of lavender essential oil
• 5 drops of eucalyptus essential oil

6. Sleep! Your body can’t heal unless you rest.

I know I’m being Captain Obvious here, but even though this one is the easiest, it’s the one people try to skimp on the most. Your body can’t heal unless you rest. Staying up late to finish a project or making it to a happy hour will just prolong the sickness. Reduce stress as much as possible and skip any extra events. Get as much sleep as possible to allow your body to heal more efficiently. This is probably the one time in your adult life that multiple mid-day naps are totally acceptable, so just enjoy them.

Other Notes:

• What about cold medicine?
  Cold medicine won’t make a cold go away faster, but it can make you more comfortable so you can rest, and that’s a good thing. Modern medicine has its place. Just follow the label, and be careful not to double up on acetaminophen (Tylenol), since it’s in a lot of combination cold and flu medicines. Too much of it can harm your liver.
• Do you need antibacterial soap or gels?
  No. To help prevent getting sick in the first place, wash your hands often with plain soap and water for at least 20 seconds (about the time it takes to sing “Happy Birthday” twice). Plain soap works just as well as antibacterial soap, which is why the FDA pulled triclosan and most other antibacterial ingredients from consumer hand soaps back in 2016. When you can’t get to a sink, an alcohol-based hand sanitizer is a good backup.
• Are antibiotics the answer?
  Your first thought with a serious cold or sinus infection might be to go to the doctor to get an antibiotic, but antibiotics don’t work on viruses, so they won’t help a regular cold or the flu. They can also wipe out some of the good bacteria in your gut along the way. Most sinus infections start out viral, so doctors often wait to see if symptoms last more than about 10 days, or get worse after starting to improve, before deciding it’s bacterial. If your doctor does prescribe an antibiotic, take it exactly as directed. You can read more about how to support your good bacteria with probiotics after a round of antibiotics here.
• And, of course, remember the general recommendations that may be obvious but worth repeating: reduce stress, stay hydrated and rest as much as possible, all of which will allow you to recover.

(1) https://www.webmd.com/a-to-z-guides/manuka-honey-medicinal-uses

(2) https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403

(3) https://www.ncbi.nlm.nih.gov/pubmed/20403940

(4) https://www.sciencedirect.com/science/article/pii/S0261561411002317

Feel better soon!