cold remedies at home

The Best Cold Remedies at Home for Guaranteed Sore Throat Relief

Are you searching for some cold remedies at home to try this cold and flu season? For some sore throat remedies and fast congestion relief?

In this article, I am sharing a list of home remedies to try this winter to treat seasonal flu and colds.

These are all great options for nipping cold and flu-like symptoms in the bud. And helping to strengthen your immune system against all of the winter nasties!

These home remedies are all easy and effective and require very minimal ingredients. Most of which you probably already have in your home.

So, keep reading to find out what the best cold remedies at home will be effective for all of your winter ailments! 

And guess what! There is a freebie included with this article! A ginger thyme syrup recipe to help you get over a cold or sore throat. All you have to do is subscribe to the newsletter to grab it for free.

Disclaimer: I am not a health care practitioner or a doctor. The information in this post is for informational purposes and does not constitute legal health care advice in any way. I am not liable for any damages resulting from using the information included in this article. It is always best to consult a health care professional for advice on your own personal health needs.

The Best Cold Remedies at Home

Are you concerned about this time of the season as seasonal flu and colds start to peek around the corner?

Don’t worry because there are plenty of ways to treat those seasonal illnesses in a natural and noninvasive way. With just a few incorporated habits and home remedies, you can get back to feeling like yourself within a few days!

In this article, we will be focusing a bit more on the sore throat side of being sick as I think many of us can agree that a sore throat is one of the worst symptoms!

Many of these remedies are great for the whole family just be extra cautious when treating young children.

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Warm Broth

We all know that one of the best things to do when you are sick is to eat chicken soup right? Well, I gave up the chicken soup a long time ago, but I have a secret to tell you. It’s really the broth that works all of the magic!

The warm broth is nutritious and tasty which is perfect for when you are feeling under the weather.

Oftentimes when we are sick, we lose our appetite and don’t have much desire to eat anything. This is also a time where we can often become dehydrated.

Broth can help to provide you with some of the nutrients that you are missing and can help to rehydrate your body. It is also good for helping to relieve congestion, sore throat, and respiratory infections.

Try to make a broth from scratch vegetables and either drink within a week or freeze for later. Add a bit of garlic, pepper, lemon juice, and just a pinch of salt to taste. And drink as much as desired throughout the day.

Ginger Turmeric Tea

Ginger and turmeric are both anti-inflammatory powerhouses! And are great warming roots to help break up mucus and alleviate symptoms of congestion.

Ginger is also a great sore throat remedy and can help to lessen coughing. It is also a great option if you have nausea or vomiting.

Turmeric stimulates your immune system which helps it to better fight off seasonal flu or colds. It is also antibacterial, and studies point to it maybe being antiviral as well!

To make a healing ginger turmeric tea boil 5 cups of water with a pinch of pepper and one tablespoon of both fresh ginger and turmeric. If you don’t have fresh you could also buy a ginger turmeric tea blend though it won’t be as potent.

Allow the tea to come to a rolling boil then turn it down to simmer for at least 5 minutes or up to 10 minutes.

Add raw honey or lemon juice to taste and drink up to three cups throughout the day.

Raw Garlic

Raw garlic is one of the most effective cold remedies at home that you should try this year. As it contains a compound called allicin which makes it great for fighting sickness.

It boosts your body’s fighting responders which can help you to recover from a cold much faster.

The garlic must be eaten raw, however. As the allicin only lasts for about 5 minutes once the garlic has been cut.

Try taking one clove of finely minced garlic in a tablespoon of olive oil once or twice daily to treat a seasonal cold.

There is even more information on the benefits of eating raw garlic in this post on Why You Should be Eating Raw Garlic.

cold remedies at home

Vitamin C

Vitamin C is a very common cold remedy as it aids in making the immune system stronger and more capable of doing its job.

It can help mildly in speeding up recovery.

Vitamin C is found in many places specifically in citrus fruits. To consume plenty of vitamin C when sick you can eat oranges or add lemon juice to warm water or hot tea.

Many drink mixes contain vitamin C if you aren’t able to consume enough naturally.

Or you could invest in this vitamin C powder for a more convenient and natural option.

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Using aromatherapy during symptoms of the seasonal flu or cold is a great way of alleviating congestion.

You can do so by applying essential oils such as eucalyptus, peppermint, or rosemary to your chest diluted in a carrier oil.

Or add them to an essential oil diffuser. 

I recommend using an essential oil diffuser especially since the moisture will also do you good. The moisture will help to soothe nasal inflammation and make breathing easier.

This essential oil diffuser is very affordable and one that I recommend highly!

Salt Water Rinse

Making a saltwater rinse can help to treat a painful sore throat as well as help to break up nasty nasal congestion.

Salt is also antibacterial and can loosen any mucus that might be hanging out in the back of your throat.

To make a saltwater rinse combine 1/8 teaspoon of salt in enough water to rinse your mouth out with. Swish and hold the water in your mouth for up to a minute then spit out and rinse out your mouth.

Do this as often as necessary.

Hot Ginger Bath

Baths in general are great cold remedies at home to try and are definitely worth the effort.

Ginger baths specifically are great for when you are feeling under the weather. As ginger creates a hot, healing response in the body helping you to have a good sweat.

Sweating can help your body to remove toxins that have built up which can help you to recover faster. 

Ginger also helps to alleviate an upset stomach and can reduce inflammation in the body.

To take a hot ginger bath add up to 1/3 cup of grated fresh ginger in a tea bag or one tablespoon of powdered ginger. Soak in the bath for up to 30 minutes making sure to drink plenty of water to stay hydrated.

Epson Salt Bath

Baths, in general, are always a great idea when you are sick but Epson salt baths, in particular, are a great option!

Not only are Epson salts relaxing from the magnesium that they contain but they are also great for relieving muscle aches and pains.

The warmth will help you to feel better and the steam will bring some relief to a sore throat. Just make sure to drink plenty of fluids while soaking to avoid getting dehydrated.

For a healing Epson salt bath combine 1 to 2 cups of Epson Salt Flakes in a comfortably hot bath and soak for at least 30 minutes.

Apple Cider Vinegar and Honey

Taking raw honey and apple cider vinegar together is one of the best sore throat remedies you could try!

Honey is amazing at soothing and relieving sore throat pain and helping to alleviate a cough.

Raw apple cider vinegar is one of the most effective cold remedies at home because of its natural probiotics. Which boosts the immune system helping your body to fight off sickness.

It also helps to thin out congestion and mucus making it easier to cough up. Some research also suggests that the acid content in apple cider vinegar can help to kill pathogens that are causing you to remain sick.

To make apple cider vinegar and honey together to relieve a cold add one tablespoon of both apple cider vinegar and raw honey to a small glass of warm water.

Drink this several times throughout the day as needed. Or for a quick fix combine the tablespoons of vinegar and honey together and take them as is washing down with plenty of warm water.

To learn more about the health benefits of apple cider vinegar check out this article on Why You Should Drink Apple Cider Vinegar.

What Causes a Cold 

A cold is a very common viral infection that takes place in your upper respiratory tract. Though it might be extremely uncomfortable, colds are rarely serious.

Most adults get two to three colds annually and recover within a week or two.

A cold is usually caused by exposure to someone else who has a cold. Because a cold can be spread through droplets in the air you can contract it from someone sneezing, coughing, or talking to you.

It can also be spread through contact with a person who has a cold or through contact with something that they have touched. The cold virus usually enters through your nose, eyes, or mouth.

Symptoms of a Cold

If you have been exposed to someone who has a cold and has contracted it. You can expect to see symptoms within three to four days afterward.

Though rarely serious, the symptoms of a cold are very unpleasant and can last about two to three weeks at the most.

Here are some common symptoms to watch out for:

  • Runny or stuffy nose
  • Cough
  • Sore throat
  • Congestion
  • Sneezing
  • Fatigue
  • Body aches
  • Headaches
  • Low-grade fever

Other Things You Can Do for a Cold

Besides the remedies mentioned above, your could also try some other ways to help you to recover faster from a cold and sore throat.

Much of it comes down to just taking it easy, slowing down, and rising as much as possible. Because at the end of the day the best way to recover from anything is to simply let your body rest.

Take the time to allow your body and immune system to properly recover and get back on its feet. In these kinds of cases, rest is truly the best form of medicine!

Eat Spicy Food

Spicy food is one of those old-fashioned home remedies that all grandmothers seem to pass down. And for good reason, because this remedy works wonders!

Eating spicy food helps to clear your sinuses as the heat will make your nose run and will start to thin out the accumulation of mucus.

This is a great way to help with congestion and nasal drip that is most likely the culprit of your sore throat.

At first spicy food might make your throat feel more painful but it should eventually begin to have less of an effect. If it really bothers you to consume mildly spicy foods and drinks that don’t pack as hard of a kick.

Consuming spicy foods regularly should help to clear your sinuses and relieve a sore or raw throat.

Try to use spices such as cinnamon, turmeric powder, and black pepper as they are all anti-inflammatory as well.

Get Plenty of Rest

Getting rest is the golden rule of being sick and there is a reason for it.

When the body is sick the best way to treat it and recover faster is to rest so that you can fight off whatever is ailing you.

Pushing through and continuing to plow ahead will do you no favors and will most likely lengthen your duration of sickness.

Try to rest as much as possible when you are sick even if it is only a sore throat.

Sleep in, go to bed earlier, rest during the day, and take short naps as you feel tired.

Stay at Home

I know that it can be tempting to continue on as usual when you feel sick because life can’t always be put on hold. But try to resist the temptation to carry on as usual.

Going outside where the weather might be cold and windy or where air pollutants might be will only slow down your recovery. Not to mention that any kind of exertion can irritate a sore throat and generally make you feel worse off.

Especially avoid traveling as that will have the worst effect on an illness.

Take Hot Showers

Much like the benefits of taking a hot bath taking a hot shower can also be very effective if not more so!

The heat from the water can help to begin the process of breaking up thick mucus in your chest. As well as relieving uncomfortable congestion as you breathe in the steam.

Hot showers will also help to treat body aches and muscle pain and is a great way to help you wind down before bed.

You could also add a small amount of peppermint essential oil to your bottom lip or chest to increase the effects as you breathe in the steam.

Sleep Elevated

One of the most important tips for frequent sore throats is to sleep with your head slightly elevated. This will help you to not only sleep better but to help you avoid becoming even more congested overnight.

We often become more congested throughout the night which causes more nasal dripping which then results in a painful sore throat.

You can try to avoid this by sleeping with an extra pillow or a rolled-up towel to elevate your head.

This is also a good idea if you are suffering from allergies!

Drink Warm Fluids

One of the best sore throat remedies for adults and children alike is to drink plenty of warm fluids!

Dehydration is always a risk when you don’t feel well especially when you have a sore throat.

Warm fluids can help greatly to break up congestion and ease the pain of a sore throat. Try drinking plenty of warm herbal tea and warm water with honey and lemon.

Try to avoid caffeinated drinks or anything that contains dairy as that will only worsen congestion and mucus buildup.

Some of the best teas to drink if you are under the weather with a sore throat are marshmallow root tea blendorganic peppermint tea, or a ginger turmeric tea blend!

Cold Remedies at Home Conclusion

I hope that this article on cold and sore throat remedies has helped you to better know how to treat your own cold. Cols and sore throats are just the kinds of things that go around every year.

At some point, you are bound to get sick and might be furiously searching for answers as to how to treat yourself at home. Because home remedies can work wonders on things like colds and a sore throat.

Cold remedies at home are all easy and require very few things to make them. Many of these remedies can either be found right in your kitchen or require no ingredients whatsoever.

What kinds of home remedies have you tried for a cold or sore throat? Do you have something that you return to every year or just have to keep on hand? Let me know in the comments!


Kathryn Watson 2018, Apple Cider Vinegar for Colds, Healthline, viewed September 14,2020,

Mayo Clinic 2019, Common Cold, viewed September 14,2020

Mayo Clinic 2020, Cold Remedies: What works, What Doesn’t, and What Can’t Hurt, viewed September 14, 2020,

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